July 18th – 23rd workouts

Posted: July 20, 2011 in Training Logs

July 22th

B/W=  149.8

Morning: Back – Tri 

Machine Seated wide underhand grip Rows. Seat up all the way

  • 70 x w/up
  • 180 x 10
  • 240 x 10
  • 300 x 3
  • 240 x 8
  • 100 x sat set

H.S. ISO Seated Rows, seat all the way up

  • 344 x 10
  • 394 x 10
  • 292 x 10, last rep static hold for 15 count
  • 292 x 10, same as above
  • 204 x sat set

FreeMotion Lat pull Downs

  • 180 x 10
  • 180 x 10
  • Stack(200) x 10
  • 100 x sat set

Laying Cable Skull Crushers

  • 65 x 15
  • 95 x 10
  • 107 x 10
  • 127 x f, right elbow gave out

Reverse Grip Flat Bar Tri Press downs

  • 127 x 15
  • 127 x 15
  • 87 x sat set

Overhand Flat Bar Tri press Downs

  • 100 x 15
  • Stack x 6

v Liquid sups

Overhand Supper Set with underhand Tri Flat Bar Press Downs

  • 100 x 4 supper sat sets

 Night:

20 min’s Hand Bike cardio. Weekend is off weights days so I’m going to enjoy the weekend. Sunday is my re-feed day. So Monday morning weight will be higher. Shooting for 2 lbs over Sunday mornings weight ( if Sun its down to 148.? ).   Next week going for Tue-Thur, 2 workouts per day.

July 21th

B/W = 149.8

Night  w/o, 20 sec rests:

Db Flat Presses

  • 80’s x 10
  • 100’s x 4
  • 100’s x 7
  • 100’s x 4
  • 80’s x 10

H.S. ISO (flat with seat all way down) Incline style press.  

  • 194 x 5
  • 194 x 5
  • 194 x 3
  • 104 x 12

Machine Extended Arm Flies, slow feeling every fiber doing work.  BURNNNN

  • 105 x sat set
  • 105 x sat set

Concentration Db Curls, slow reps, per arm, holding the squeeze on top for a 7 count.

  • 40 x 10
  • 40 x 10
  • 40 x 8
  • 40 x 7

Liquid sups- AAEFX’s LBA, Cell Rush and LG5

Speed seated Db Curls

  • 40’s x sat set
  • 40’s x sat set

NOTES:  No cardio today.  Legs seem to be doing better. May try 2 w/o’s a day for a couple days next week and see how it goes.  

July 20th

B/W = 150.0

Morning w/o:

Db Pull Overs

  • 70 x 10
  • 85 x 10
  • 100 x 10
  • 70 x 15

Db Seated Shrugs, last rep static hold for a 15 count.

  • 100’s x 10
  • 100’s x 10
  • 100’s x 9 (no Versa Grips just gloves and lost my grip)
  • 100’s x 10
  • 100’s x 10

Db Seats Presses (50’s are the most I can swing up to shoulders to press so I have to very tempo to increase the resistance)

  • 50’s x 10
  • 50’s x 10
  • 50’s x 10
  • 50’s x 12

Liquid sups

Machine Extended Arm Flies

  • 140 x sat set
  • 175 x sat set

 Night:

20 min’s Hand Bike Cardio

 

July 19th

B/W= 150.2

Late Afternoon: Back – Tri, lower weight higher reps.

Wide Grip Lat PullDowns to back of neck Supper Set with Chin-up Grip

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

Straight/Stiff Arm Pull Downs

  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 10

Tri “V” Handle Press Downs

  • Stack x 20
  • Stack x 25
  • Stack x 20

Reverse Grip Straight bar Tri Press downs

  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 104 x 10
  • 104 x 10

Rope Press Downs, Speed sets, no rest rotating with Lance.

  • 77 x 10
  • 77 x 10
  • 77 x 10
  • 77 x 10

v Liquid sups

  • 77 x 10

July 18th

B/W= 153.4

Yes it went up. I desided to do Sundays as the re-feed days. This re-feed was still the old carb levels for re-feeds.
I also re-vamped my macros to
180 pro 70 carbs 30 fat

Morning: Chest- Bi’s, lower weight higher reps.
Decline Bb Presses
• 155 x 15
• 205 x 10
• 205 x 8
• 205 x 6
• 205 x 5
• 185 x 5
• 155 x 10

H.S. ISO Incline Presses, Vertical Press with seat all the way down.
• 124 x 7
• 124 x 10
• 124 x 8
• 124 x 10
• 124 x 12
• 174 x 7

Machine Extended Arm Flies, Very slow
• 175 x 3
• 130 x 6

Fixed Bb JB Curls
1. Reg. Wide Grip
• 55 x 6
• 55 x 6
2. Rev Grip
• 35 x 10
• 35 x 10
3. Reg Wide Grip
• 85 x 3
• 85 x 4
• 85 x 4
4. Rev Grip
• 35 x 10
• 35 x 10

Db Seated sat set Curls, changing up the grip every few reps.
• 30’s x sat set
• 30’s x sat set

Afternoon:
20 min’s Hand Bike cardio.

Doc. Has dropped me to one weight workout a day for a little. I have been having problems with my nerves and veins in my legs.
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