Aug 6th – 12th

Posted: August 8, 2011 in Training Logs

Aug 12th

Morning Home workout: 

Pro Grip Lat Pull downs to back of neck, + 30 lb band added

1.  120 x 10

2.  120 x 10

3.  120 x 10

4.  120 x 12

5.  120 x 12

Pro Grip Lat Pull downs to front of neck, + 30 lb band added

1.  120 x 12

2.  120 x 12

3.  120 x 12

4.  120 x 12

5.  120 x 12

 Hammer Curls with Ropes

1.  50 x 8

2.  50 x 16

3.  60 x 15

4.  60 x 15

5.  60 x 15

6.  60 x 16

7.  60 x 14

8.  60 x 11

9.  60 x 12

Cell Rush, LBA and LG-5

1.  60 x 10

20 sets in morning.

 Night:

Db Concentration Curls

1.  40 x 10/10

2.  40 x 10/10

3.  40 x 10/10

4.  40 x 10/10

5.  40 x 8/8

Crucifix Lat Pulls

1.  100 x 18

2.  100 x 10

3.  100 x 15

H.S. Ab Machine Crunches

1.  80 x 15

2.  90 x 10

3.  90 x 10

Hand Bike Cardio

31 total sets for the day.

Aug 11th

B/W= 146.2

OK found out a few things about my body changing. I’m going to have to do a carb cycle type plan this go around. I want to be ripped for the Cardinal Guest Posing but on a straight low carb with re-feed I have been losing to much to fast or I gain. Here’s what I’m planning:

1.  Sun= Re-feed.

2.  Mon & Tue= cut carbs 1/2 of Sun. level.

3.  Wed – Fri= drop another 10g

4.  Sat= drop another 10g.

 

Morning Home workout: 

Bb Flat Press

1.  205 x 5

2.  205 x 5

3.  225 x 3

With band, increasing it 30 lbs.

1.  205 x 3

2.  205 x 3

3.  205 x 2

4.  205 x f, no spotter had to roll the bar down to my hips and off me rest it on the floor on one side and bench to get out.  Peanut staring at me as if what the heck can I do????? He was ready to start barking but seen I was still moving and I kept talking to him.   lol

No band

1.  205 x 3

2.  135 x 15

 

Cell Rush, LBA’s and LG-5

Reverse Grip Tri Press Downs

1.  55 x 15

2.  55 x 15

3.  65 x 15

4.  65 x 15

5.  65 x 15

Rope Tri Press Downs

1.  65 x 15

2.  65 x 15

3.  65 x 15

17 sets.  But boy did I feel it today.  WOW

 Tonight cardio: rolling around stores and such.

Aug 10th

B/W= 145.6

Morning workout: 

H.S. ISO Shoulder Press

1.  110 x 10

2.  200 x 10

3.  290 x 2

4.  300 x 1

5.  200 x 12

Glass Style Db Delt Raises

1.  30 x 10

2.  30 x 10

3.  30 x 10

4.  30 x 10

Glass Style Reverse Cable Flies

1.  50 x 10

2.  50 x 10

Machine Extended Reverse Flies, slow or varied Static Holds with the lighter weight.

1.  100 x 15

2.  145 x 12

3.  179 x 9

4.  190 x 5

5.  100 x 23

6.  100 x 15

7.  100 x 13

Cell Rush, LBA Pro, LG-5

H.S. ISO Flat Press

1.  216 x 10

2.  216 x 10

20 sets for the morning.

 Night:

Single Arm Cable Delt Raises

1.  30 x 10

2.  30 x 12

3.  30 x 15

Single Arm Cable Rear Delt Raises

1.  30 x 10

2.  35 x 10

3.  35 x 10

Single Arm Cable Rear Delt Rows

1.  35 x 20

2.  35 x 20

 28 daily total sets for Delts.

Aug 9th

B/W= 145.6

 macro adjustment: Pro=175, Carb= 97, Fat= 31

Morning workout:  Back and Bi’s.

H.S. ISO Low Row, seat high

  • Both arm

1.  196 x 10

2.  286 x 10

3.  376 x 10

  • Single arm

1.  233 x 10

2.  278 x 10

H.S. Seated Row, seat high

  • Both arm

1.  204 x 10

  • Single arm

1.  192 x 10

2.  282 x 10

  • Both arm

1.  204 x 10

2.  204 x 10

FreeMotion Lat Pull Downs, slow

1)  120 x 15

2)  120 x 15

3)  120 x 15

Hammer Rope Curls

1)  80 x 10

2)  110 x 10

3)  130 x 10

Low Pulley Flat Bar Reverse Bi Curls

1)  80 x 10

2)  110 x 10

3)  110 x 10

Flat Bar Low Pulley Bi Curls

1)  110 x 10

2)  130 x 10

3)  150 x 5

4)  80 x 15

23 sets

Night workout:

Cable Concentration Curls

1)  40 x 10

2)  40 x 10

3)  40 x 10

High Cable Curl Downs

1)  50 x 20

2)  50 x 20

3)  55 x 20

4)  60 x 20

5)  60 x 15

31 sets daily total

Aug 6th

B/W= 146.6 ,  macro’s: Pro= 162, Carb= 98 , Fat= 29

Off everything today.

 Aug 7th

B/W= 147.0

Re-feed day today.  Re-feed macro’s: Pro= 162, Carb= 198, Fat= 29

Off everything today.

 Aug 8th

B/W= 147.4, morning after re-feed, macro’s: Pro= 162, Carb= 98 , Fat= 29

Morning workout: Chest and Tri

Db Decline Presses

1.  80’s x 10

2.  90’s x 9

3.  100’s x 1

4.  100’s x 5

5.  105’s x 2

6.  85’s x 11

H.S. ISO Incline press

1.  114 x 12

2.  194 x 10

3.  214 x 2

4.  194 x 8

5.  194 x 5

Machine Extended Arm Flies

    Seat down low

1.  100 x 15

2.  145 x 10

    Seat high

1.  160 x 10

2.  160 x 9

3.  130 x 10

V Handle Tri Press Downs

1.  100 x 10

2.  150 x 10

3.  197.5 (stack) x 20

4.  Stack x 20

Reverse Grip Tri press Downs

1.  77.5 x 15

2.  100 x 15

3.  130 x 10

4.  150 x 10

5.  100 x 12

25 sets total

Night:

Bb Flat Bench Press

1.  135 x 10

2.  205 x 3

Tri Rope Press downs

1.  50 x 15

2.  15 x 15

3.  50 x 15

Reverse Grip Tri Press downs

1.  50 x 15

2.  50 x 15

3.  50 x 15

8 sets, total for the day = 33 sets

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