Workouts 8-15 threw 8-20

Posted: August 15, 2011 in Training Logs

Aug 19th

B/W = 144.6   Re-feed on 20th, a day early due to celebrating Mac’s B-Day.

Morning workout: Delts, Traps

H.S. ISO Shoulder Press

1.  110 x 15

2.  110 x 15

3.  200 x 10

4.  250 x 5

5.  270 x 3

6.  290 x 2

7.  300 x f

8.  200 x 12

Machine Extended Arm Reverse Flies

1.  125 x 12

2.  140 x 10

3.  165 x 10

4.  180 x  8

5.  80 x Sat set

Seated Db Shrugs, speed sets

1.  60’s x 10

2.  60’s x 20

3.  60’s x 20

4.  60’s x 20

5.  60’s x 20

Morning w/o  = 18 sets

Busy night tonight, so if I work out it will be a set here and there for Ab’s and Traps.

Aug 18th

Morning home workout:  2011

Flat Bench Bb Presses, narrower than normal grip

1.  135 x 15

Added a 30 lb band

2.  185 x 5

3.  185 x 5

4.  185 x 5

5.  185 x 5

6.  185 x 5

Removed band

7.  225 x 1

8.  225 x 1

9.  135 x 15

  1. 10.            135 x 20

Continues Tension Reverse Grip Super Set with Rope Tri Press Downs

1.  40 x 20/20

2.  40 x 20/20

3.  40 x 20/20

4.  40 x 20/20

14 sets (18 counting S.S.’s as singles)

 Noon home w/o:

Ab crunches

1.  4 sets

 Night workout:

Continues Tension Tri Press Downs S.S with Tri Rope Press Downs

1.  40 x 20/20

2.  40 x 20/20

3.  40 x 20/20

4.  40 x 20/20

5.  40 x 20/20

(10 single sets)

Total daily sets = 19 (29 single sets)

Aug 17th

Morning workout: 

H.S. ISO High Row

1.  184 x 15

2.  184 x 13

3.  273 x 11

4.  273 x 11

5.  273 x 11

H.S. ISO Low Row, seat High

1.  156 x 18

2.  206 x 12

3.  226 x 12

4.  226 x 12

H.S. ISO Seated Row, seat High

1.  184 x 15

2.  274 x 10

3.  364 x 10

4.  184 x 17

5.  184 x 15

JB Fixed Bb Curls, alternating between standard and reverse grip, varying rep range and static holds

1.  35 x 15

2.  35 x 15

3.  35 x 15

4.  35 x 15

Machine Preacher Curls

1.  50 x 25

2.  100 x 10

3.  120 x 5

4.  150 x 3

5.  50 x 50

6.  50 x 22

Machine Hammer Grip Preacher Curls

1.  50 x 5

25 sets for morning workout.

 

Night W/O saturation:

Rope Hammer Curls

1.  65 x 12

2.  65 x 12

3.  65 x 12

Low Cable Straight Bar Curls

1.  65 x 15

2.  65 x 15

3.  55 x 20

4.  55 x 20

5.  55 x 20

Straight Bar Over Head Cable Curl Downs

1.  40 x 16

2.  40 x 15

3.  40 x 15

4.  40 x 20

5.  40 x 17

Night 13 sets

 

Daily total sets= 38 sets.

Aug 16th

Morning workout: 

H.S. ISO Shoulder Press

1.  110 x 12

2.  200 x 10

3.  250 x 3

4.  250 x 5

5.  200 x 15

Single arm Delt Raises

1.  15 x 10

2.  25 x 10

3.  25 x 10

4.  25 x 10

Glass Style Rear Delt Cable Pulls

1.  30 x 10

2.  30 x 10

3.  30 x 10

Cable Flat Bar Front Delt Raises

1.  50 x 10

2.  50 x 10

3.  50 x 15

4.  50 x 10

5.  50 x 10

H.S. ISO Shoulder Press

1.  110 x 20

Machine Side Delt Raises

1.  125 x 8

19 sets for morning workout.

Delt still sore tonight so no cardio or night workout. 

Aug 15th

Morning Home workout:

H.S. ISO Flat Press
1. 126 x 15
2. 216 x 10
3. 306 x 3
4. 266 x 6
5. 286 x 5
6. 126 x 15

H.S. ISO Incline press
1. 106 x 15
2. 246 x 4
3. 286 x 2
4. 156 x 15

Machine Extended Arm Flies
1. 150 x 10
2. 180 x 8
3. 225 x 3
4. 255 x 2
5. 305 (stack) x f

Fixed Bb Skull Crushers
1. 45 x 10
2. 45 x 10
3. 45 x 10

Machine Tri Extentions
1. 95 x 10
2. 110 x 10
3. 125 x 8
4. 65 x 20

V Handle Tri Press Downs
1. Stack x 20

23 sets for morning workout.

Night W/O saturation:

Bb Decline Presses
1. 155 x 12
2. 155 x 12
3. 155 x 12
4. 155 x 12
5. 155 x 9

Db Flat Presses
1. 60’s x 10
2. 60’s x 10
3. 60’s x 12
4. 60’s x 11
5. 60’s x 11

Reverse Grip Tri Press Downs
1. 70 x 15
2. 90 x 15
3. 90 x 15

Rope Tri Press Downs
1. 90 x 15
2. 90 x 15
3. 70 x 20
4. 70 x 20
5. 70 x 20
Night 18 sets

Daily total sets= 41 sets.

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