June 27th-July 2nd workouts.

Posted: June 27, 2011 in Training Logs

July 1st    

  Morning:

 Db Slight Incline Presses

  • 60’s x 10
  • 70’s x 10
  • 80’s x 8
  • 100’s x f no brake straight into
  • 90’s x f
  • 50’s x sat set

Machine Extended Arm Flies, seat all the way down.

  • 120 x 10
  • 140 x 10
  • 170 x 9
  • 215 x 5
  • 260 x f
  • 305 x 1   Got mad and had to hit this.

Reverse Grip Straight Bar Cable Curls

  • 70 x 10
  • 70 x 10
  • 70 x 10
  • 70 x 10

Cable Curls with Rope’s

  • 70 x 12
  • 100 x 12
  • 120 x 12
  • 150 x 10

 Night Workout:

 H.S. ISO Flat Press

  • 306 x 6
  • 306 x 5

Bb Flat Press

  • 135 x 10, 3 count pause at bottom.
  • 135 x 10, 5 count pause at bottom.

Db Slight Incline Presses

  • 60’s x 10
  • 70’s x 5

Db Decline Presses

  • 90’s x 6
  • 90’s x 8

Reverse Grip Straight Bar Cable curls

  • 100 x 10
  • 100 x 10

Notes: This has been a wild week. My body is ready for the next 2 days off.

June 30th    

  Morning: Chest

 Bb Flat Presses, slow, feeling the weight

  • 205 x 3
  • 205 x 3
  • 205 x 3
  • 225 x 2
  • 225 x 2
  • 225 x 2

Low Cable Rope Bi Curls Super Set with High Cable Curl Downs

  • 40 x 20/20
  • 40 x 20/20
  • 40 x 20/20
  • 40 x 20/20

 

Night Workout

“V” Handle Press Downs

  • Stack x 40

H.S. ISO Flat Press

  • 126 x 3
  • 216 x 3
  • 306 x 1
  • 356 x 1
  • 376 x f
  • 376 x f
  • 306 x 3

June 29th    

  Morning: 

 H.S. ISO Low Row

  • 156 x 10
  • 196 x 12
  • 246 x 12
  • 196 x 12
  • 156 x sat set

H.S ISO Seated Row, 8 reps low handle grip 7 reps high handle grip each set.

  • 204 x 15
  • 254 x 15
  • 254 x 15
  • 254 x 15
  • 204 x sat set 

FreeMotion Lat pull Downs

  • 100 x 15
  • 100 x 15
  • 100 x 15
  • 100 x 15

High Cable “V” Handle Tri Press Downs

  • 130 x 10
  • 150 x 10
  • 190 x 10
  • Stack x 33

“V” Handle Tri Push Downs, out front and slow. 

  • 97.5 x 12
  • 97.5 x 10

Machine Tri Extensions

  • 75 x 12
  • 105 x 12
  • 120 x 12
  • 135 x 8
  • 60 x sat set

 

Night Workout

 H.S. ISO High Row

  • 184 total x 10, both arms
  • 182 per arm x 10, each single arm
  • 182 per arm x 10, each single arm
  • 274 total x 10, both arms.

Single Arm Chin ups

  • 1 set 10 reps each arm.

“V” Handle Tri Press Downs

  • Stack x 20
  • Stack x 20

June 28th    

  Morning:  5 sets Ab Crunches

 Night Workout: Delts

H.S. ISO Shoulder Press

  • 110 x 15
  • 200 x 10
  • 290 x 5
  • 320 x f- ¼ way up.
  • 320 x f- ½ way up.
  • 290 x 1
  • 200 x 20

Glass Style Db Side Laterals

  • 6 sets per side with  a 35 lb’er.

Db Front Delt Raises- Palm Up

  • 35’s x 10
  • 35’s x 10

 Had to get home.  Company called and was coming over.   Delts were sore and pumped already, so called it a day. Next 2 weeks are going to be messed up a little with holiday and things going on, but I will keep getting at least a good work out in I may not hit my 30 sets every workout but I will stash the muscle group that day.

June 27th    

  Morning:  Chest and Bi’s

Decline Bb Presses (slow and 3 count pause at chest)

  • 135 x 10
  • 155 x 10
  • 185 x 10
  • 185 x 5
  • 135 x sat set
  • 135 x sat set

H.S ISO Incline Press

  • 196 x 10
  • 196 x 10
  • 216 x 3
  • 246 x 3
  • 156 x sat set 

 This is where it got fun. Literally we were laughing and so was the people around us.

 Machine Preacher Curls (each person did back to back rest pause giant sets)

  • 65 lb x warm up normal curl set, 185 for negatives, 200 for negatives ( these were lifting me up off the seat and people along with us were laughing)
  • Then went straight into a normal 95 lb burn out curl set then a Hammer grip set.   We did this giant set 3 times each.

 

Night Workout.

 Db Decline Presses

  • 70 x 10
  • 90 x 10
  • 100 x 6
  • 50 x sat set

H.S. ISO Incline Press

  • 124 x 10
  • 174 x 10
  • 214 x 4
  • 84 x sat set

Extended Arm Machine Flies

  • 100 x 10
  • 140 x 9
  • 100 x sat set
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