July 30th – Aug 6th workouts.

Posted: August 1, 2011 in Training Logs

Aug 5th

 B/W= 146.8   new low.  Macro’s:  162 Pro, 98 Carb, 29 Fat.

Morning workout:

Seated Db Shoulder Presses

1.  55’s x 10

2.  55’s x 8

3.  60’s x 10

4.  65’s x 4

5.  70’s x f

6.  40’s x 17

Machine Extended Arm Reverse Flies

1.  70 x 20

2.  100 x 10

3.  130 x 10

4.  175 x 5

5.  205 x 5

6.  235 x 3

7.  130 x 25

Machine Delt Side Raises

1.  65 x 20

2.  95 x 10

3.  135 x 5

4.  135 x 7

Machine Preacher Curls Super Set with Machine Tri Extensions. Rotating the starting one.

1.  65 x 15/15

2.  100 x 15/15

3.  130 x 10/10

    (Same as 6 single sets)

Reverse Grip Tri Press Downs

1.  90 x 15

2.  100 x 11

3.  120 x 15

4.  150 x 8

5.  70 x 25

Reverse Cable Curls

1.  70 x 10

2.  70 x 10

3.  80 x 10

4.  90 x 10

5.  60 x 15

Liquid Sups

“V” Handle Cable Tri Press Downs

1.  50 x 100

31 sets  ( 34 if you count the super set singles)

Aug 4th

 B/W= 147.8

Ate later in the day, over all putting the last meal closer to weight in.

Morning Home w/o, no spotter:

Bb Flat Press

1. 205 x 4

2. 225 x 1

3. 230 x 1

4. 235 x 1

5. 225 x 2

6. 205 x 3

7. 135 x 15

Bb Close Grip Press

1. 135 x 6

2. 135 x 10

3. 135 x 6

Reverse Grip Bb Tri Press

1. 135 x 8

2. 135 x 8

3. 135 x 8

Reverse Grip Tri Press Downs

1. 70 x 15

2. 75 x 10

3. 80 x 10

4. 85 x 10

 Liquid sups

5. 70 x 20

Flat Bench Shoulder Raises

• 135 x 20

• 135 x 25

• 135 x 30

21 sets total.

Aug 3rd 

 B/W= 147.2 a  new low.  

Macro’s:  162 Pro, 98 Carb, 29 Fat.

Morning workout:

Back and Abb’s,  again short and sweet. Kept breaks short and lifts slow and intense with varied range, grip and tempo.  Static holds multiple range positions.

FreeMotion Lat Pull downs

  • 120 x 10
  • 120 x 10
  • 120 x 10
  • 120 x sat set

H.S. ISO Row, seat all the way up.

  • 204 x 10
  • 204 x 10
  • 204 x 10
  • 204 x 10

Machine Seated Rows, under handed grip Super Set with wide over hand grip.

  • 80 x 10/10
  • 80 x 10/10
  • 105 x 10/10

Db Pull Overs

  • 70 x 10
  • 70 x 10

H.S. Abb Machine

  • 70 x 15
  • 100 x 12

Liquid sups

  • 100 x 12

Low back had enough. This was the same as 19 single sets.

 

Aug 2nd   B/W= 149.4

Morning workout: Tri’s only

Tri-sets slow, full extinction bottom ½.
Under hand – Ropes – over hand grip Tri Press Downs.
• 70 x 5/5/5
• 70 x 5/5/5
• 70 x 10/10/10 Went to full range.
• 70 x 12/12/12
• 70 x 13/13/13
 Liquid sups Cell Rush, LG-5, LBA Pro
• 70 x 15/15/15

Total same as 18 single sets.  This was short and sweet but Tri’s really felt the work.

Night:
20 min’s of Hand Bike cardio.

Had Interview for “Natural Bodybuilding Radio” .

 

July 30th   B/W= 154.0

The morning after a re-feed that do to being out in 90 deg. temps and rolling around a zoo, turned into a cheat day. This was mostly water gain and retention.

 

Aug. 1st  B/W = 151.2

After spending a day looking at logs and past logs decided to adjust macro’s to Pro= 162, Carbs= 98, Fats= 29.  This is a 50-30-20 ratio.  Carbs will very by weight loss.

Morning workout:  Chest only

Bb Decline presses

  • 155 x 10
  • 185 x 10
  • 205 x 6
  • 225 x 4
  • 155 x sat set

H.S. ISO Incline presses

  • 196 x 10
  • 216 x 10
  • 246 x 5
  • 286 x 3
  • 306 x f, ½
  • 306 x 1
  • 156 x sat set

Db Flat bench presses, slow

  • 60’s x 10
  • 60’s x 8
  • 60’s x 8

Cell Rush, LBA pro, LG-5

  • 60’s x 10

Being light weight I did the palms together at top for the squeeze with a hard squeeze and hold for 4 count.

 

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