7-25 threw 7-30 work outs

Posted: July 25, 2011 in Training Logs

July 28th  

 B/W= 148.0

Morning workout at home:

Bb Flat Presses, new narrower than my normal grip, slow feeling the weight, no spotter so didn’t go 100% all out for most possible reps. A 4-1-3-1 tempo.  

  • 225 x 2
  • 225 x 2
  • 225 x 3 did a 3-1-3-1 tempo this one
  • 225 x 2 back to 4-1-3-1 tempo
  • 225 x 2
  • 225 x 2
  • 205 x 5
  • 205 x 5

Chest and Tri’s were trashed so went to Bi’s.

Rope Hammer  Curls

  • 70 x 10
  • 70 x 10
  • 70 x 10

Straight Bar Cable Curls

  • 70 x 12
  • 70 x 15
  • 70 x 15
  • 70 x 15
  • 70 x 15

Night:

 Flat Bb press

  • 205 x 3
  • 205 x 4

July 27th 

  B/W= 149.0

Morning workout:

Db Shoulder Presses

  • 55’s x 8
  • 55’s x 8
  • 60’s x 7, These presses are helping me to be able to swing heavier ones up.
  • 65’s x 6
  • 70’s x 1
  • 55’s x 4

Reverse Extended Arm Machine flies, slow with last rep a static hold.

  • 85 x w/up
  • 100 x 10
  • 115 x 10
  • 130 x 10
  • 145 x 10
  • 160 x 10
  • 175 x 10
  • 205 x 5

Seated Db Front Raise Presses, like a Arnie Press with no rotation.

  • 55’s x 9
  • 55’s x 5
  • 55’s x 3

Seated Db Front Raises, alternating between palm up and palm down

  • 30’s x 10
  • 30’s x 8
  • 30’s x 6
  • 30’s x 6

Machine Front Raises right arm then left

  • 165 x 5/5
  • 165 x 5/5
  • 165 x 5/5
  • 210 x 10/10

Night workout:

H.S. ISO press

  • 2 plates per side x 1
  • 3 pps x 1
  • 4 pps x 1/2

15 min’s hand Bike cardio. Peanut shut me down early with a warning something was coming.

July 26th  

 B/W= 150.2    This was a water weight drop from the re-feed.

Both w/o’s at home: Light weights, high reps, saturation Back 

Morning:

 Ab Crunches

  • 2 sets

Seated in wheelchair Rows

  • 6 sets

Bench Pull Ups/Chin-Up grip/Pro grip Lat Pull downs, Jumbo sets

  • 2 jumbo sets (6 sets)

 Night:

Stiff Arm Pull downs Super Set with Chin up grip Pull downs

  • 4 Super Set (8 sets)

Rope Pull Overs

  • 3 sets

Single Arm High cable Pull downs

  • 6 set

July 25th

B/W= 154.0 ( Day after a re-feed )

Morning: Chest – Tri, Saturation set day 

Bb Incline presses

  • 7 sets

Machine Extended Arm flies

  • 2 sets both arms.
  • 2 sets one arm at a time.

Cable cross Over Flies

  • 3 sets

Machine Flat Press

  • 2 sets

H.S. ISO Flat Press

  • 2 sets

Tri Press Downs, Reverse Grip single arm.

  • 4 sets each arm

Rope Tri Press Downs

  • 6 sets

 Night: POWER

H.S. ISO Flat Press

  • 126 x 3
  • 216 x 3
  • 306 x 1
  • 326 x 1
  • 346 x 1
  • 366 x 1

 

  • 376 x f
  • 216 x sat set

Due to re-feed this isn’t a B/W to press ratio PR but it is a total weight PR.

20 min’s Hand Bike Cardio.

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