July 11th – 15th workouts

Posted: July 11, 2011 in Training Logs
Tags: , ,

July 15th

 Morning:

FreeMotion Lat Pull downs, very slow and controlled

  • 100 x 10
  • 140 x 10
  • 140 x 10

 H.S. ISO High Rows

  • 184 x 10
  • 184 x 15
  • 274 x 10
  • 364 x 10
  • 414 x 6
  • 184 x sat set

 H.S. ISO Seated Rows, seat all way up and Palm down Grip

  • 204 x 15
  • 294 x 10
  • 384 x 10
  • 204 x sat set

 Tri Press Downs, Reverse Grip Flat bar

  • 90 x w/up
  • 110 x 15
  • 130 x 10
  • 150 x 10
  • 170 x 8
  • 80 x sat set

Tri Press Downs, Overhand, Flat bar

  • 100 x 10
  • 120 x 10
  • 150 x 10
  • 190 x 9
  • 80 x sat set

 Afternoon:

Had a scare.  On both legs just above the outer ankle bone I had lumps about the diameter of a quarter, standing up 1/2” high.  As my heart rate went up they would swell and my feet hurt a lot – lot more than normal.  So went to Doc. (missed night workout at this point).   

Findings:

He knocked me to 1 workout a day for a little to let CNS get a break. (foot pain) So no night w/o today.  W/O’s will bounce between day with Jer or Lance or a  night with Tammy.

  Legs have large weak area’s in some veins (what’s the odds of same place both legs, AKA-Varicose veins).  So I have to ware Compression socks or wrap them.

 Today also is the start of my cutting for Sep. 24th Guest Posing at the 2011 INBF Cardinal Classics.

 

July 14th  

 Morning:

Bb  Flat press

  • 230 x 2

 High Pulley Ab Crunches

  • 3 sets, as many as I could do.

 Low Pulley Flat Bar Bi Curls

  • 3 sets

 Afternoon:

Tri Press Downs Super Set with Low Pulley Curls

  • 7 Super Sets

 Night:

Bb Flat Press

  • 240 x 1
  • 250 x 1 with a lift off

July 13th

Morning:
Db Front raises
• Palm Down with a 2 sec hold on top
1. 30’s x 10
2. 30’s x 10
• Palm Up with a 2 sec hold at top
1. 30’s x 8
2. 30’s x 6

Db Shoulder Presses
• 50’s x 10
• 50’s x 10
• 50’s x 10
• 35’s x sat set

Machine Side Delt Raises, single arm
• 70 x 13/13
• 85 x 10/10
• 100 x 10/10
• 120 x 10/10
• 135 x 10/10
• 165 x 10/10
• 210 x 2, ½ reps
• 70 for sat. = Both arms, 2 reps with last rep a 5 sec static hold, 3 reps with last a 5 sec. s.h. , 4 reps with last a 5 sec. s.h. , 5 reps with last rep a 60 sec s.h.

H.S. ISO Low Row Shrugs.
• 196 x 15
• 196 x 20
• 196 x 25

Night:

H.S. Ab machine Crunches
• 100 x 10
• 125 x 10
• 70 x 20
• 70 x till felt like going to throw up.

July 12th

 Morning:

Bb Flat Bench Press

  • 230 x 1

Plate side Delt raises, 10 reps palm down right into 10 thumb down.

  • 10 x 10,10
  • 10 x 10/10

Plate Front Delt raises palm down

  • 10 x 10
  • 10 x 10

Bb Flat Bench Press

  • 230 x 2

 Night: This was about the reps and feeling the fibers doing the work.

Db Pull Overs

  • 100 x 5
  • 100 x 10
  • 100 x 10

Machine Chest supported Rows Overhand Grip, SLOW

  • 100 x 10
  • 100 x 10
  • 100 x 10

Machine Rows Underhand Grip

  • 100 x 10, slow
  • 175 x 10
  • 235 x 5

Flat Bar Tri Press downs, very slow

  • 80 x 15
  • 80 x 15
  • 80 x 15

Reverse Grip Tri Press downs, slow

  • 130 x 10
  • 130 x 10
  • 130 x 10

July 11th

 Chest  today.

 Morning:

Bb Decline Bench Press

  • 135 x 11
  • 155 x 10
  • 185 x 10
  • 185 x 10
  • 205 x 8
  • 225 x 2
  • 235 x 3
  • 255 x 1
  • 135 x sat set

H.S ISO Incline Press

  • 196 x 10
  • 196 x 5
  • 246 x 2
  • 286 x 1
  • 336 x f, straight into
  • 286 x 1
  • 246 x 6
  • 106 x sat set

Machine Preacher Curl

  • 75 x 10, last rep static hold, single arm x 3
  • 85 x 10
  • 120 x 7, last rep static hold
  • 165 x 3
  • 75 x sat set

Reverse Grip Straight Bar Cable Curls

  • 75 x 10
  • 75 x 10
  • 75 x 10

Rope Cable Curls

  • 90 x 10
  • 95 x 10
  • 105 x 10

 Night:

Db Decline Presses

  • 100’s x 8

“V” Handle Tri Press Downs

  • Stack x 20

1 Arm Chin Ups

  • 10/8

Machine Reverse Flies

  • 140 x 10

Machine Preacher curls

  • 90 x 8

H.S. ISO Shoulder Press

  • 200 x 10

 Notes:  Night w/o TV interview and taping.

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