June 13th threw 18th workouts.

Posted: June 13, 2011 in Training Logs

June 17th   

 Higher macro’s today:   Tomarrow is a 4 hours of lifting at the Haag Gym’s Open House and the “Lifting Joplin”.

  Morning:

This was an off day.   I am drawn to the iron and did 20 sets today.

I did low weights higher reps pretty much a full upper body workout.

A little here, and little there. No specific target body part today.

 My Play Day style. 

 

Night workout was replaced with working with Lance on poses.

June 16th     

  Delts

 Workout 13 – sets

Db Front Raises, palm up

  • 3 sets

Bent over Db Raises, (laying on my thighs)

  • 3 sets

Db Arnie Presses

  • 3 sets

Smith Bb Shoulder Presses

  • 4 sets

 Just 1 workout today and tomorrow.  I have the Lifting Loplin on Sat. Don’t want to be fried for that.  Then Sun – Tue. I’ll be off weights to recover. 

Wed.  Back to the iron and work.

 

Working out with Lance is coming along  Just as it was with Jer and I in the beginning, he and I need to find a routine and rhythm that works well for us.

June 15th     

  Delts and Ab’s

 A workout 21 – sets

Db Shoulder Presses

  • 5 sets

H.S. ISO Shoulder Press

  • 4 sets

H.S. ISO Low Row Shrugs

  • 4 sets

Db Front Delt Raises. Palms up.

  • 4 sets

H.S. Ab Machine Crunches

  • 4 sets

 

B Workout  7 – sets

H.S. Ab Machine Crunches

  • 4 sets

Glass Style Rear Delt cable pulls.

  • 3 sets

June 14th     

  Back and Bi

 A workout  8 – sets

High Cable Curl Downs

  • 4 sets

Low Cable Curls

  • 4 sets

 

B Workout  27 sets

H.S. ISO High Row

  • 8 sets

H.S. ISO seated Rows

  • 8 sets

Crucifix Lat Pulls

  • 1 set

Db Seated Curls

  • 4 sets

Machine Preacher Curls

  • 6 sets

June 13th     

  Chest, Tri

 A workout  19 – sets

Db Flat Presses

  • 80’s x 10
  • 90’s x 8
  • 120’s x 2, Jer helped first ¼ due to the way I have to start, he only stabilized me due to I don’t strap down to the bench for the 2nd.
  • 100’s x 7
  • 90’s x 9

H.S. ISO Presses Weight per side

  • 45 x 15
  • 90 x 8
  • 135 x f chest was trashed 
  • Straight into 115 x 2
  • 90 x 5
  • 45 x 20

Cable Tri Press downs, Under Hand Grip  Super  Set with Over hand Grip 

  • 80 x 10/10
  • 90 x 10/10
  • 100 x 10/10

Liquid sups   

Cable V Handle Cutler Style Tri Press Downs

  • Stack x 15
  • Stack x 17

 

B Workout 8 sets

Smith Machine Slight Incline Bb Presses

  • 135 x 10
  • 135 x 16
  • 135 x 10
  • 135 x 30
  • 135 x 16
  • 135 x 10 slow
  • 135 x 10 slow
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