Aug 22nd-27th Workouts

Posted: August 22, 2011 in Training Logs

Aug 23

Home morning workout:  

V Bar Lat Pull downs, slow 4-1-4-0 tempo

1.  130 x 15

2.  130 x 12

3.  130 x 15

4.  130 x 15

5.  130 x 15

Pro Grip Lat Pull downs, behind neck S.S. with front of neck

1.  130 x 15,10

2.  130 x 15,10

3.  130 x 15,10

Meal, then 1 hour later:

V Bar Curls

1.  60 x 15

2.  60 x 20

3.  60 x 15

4.  60 x 15

5.  60 x 15

w/o’s to this point = 13 sets (total of 16 singles)

Afternoon workout:

V Handle Lat Pull downs S.S. with V Handle Cable Curls.

1.  130 x 15, 60 x 12

2.  130 x 13, 60 x 12

3.  130 x 12, 60 x 12

4.  130 x 12, 60 x 12

V Handle Cable Curls

1.  60 x 20

2.  60 x 15

3.  60 x 20

4.  60 x 15

5.  60 x 15

6.  60 x 15

7.  60 x 13

8.  60 x 12

Sets = 12 (singles = 16)

Daily single set total = 32

I’m doing more concentrating on the muscle fibers doing the work, not momentum.  That’s one drawback to working out at a public gym, you fall into the speed or momentum to move heavy weight and show off.  Gym rat not bodybuilder lifts.  

Aug 22

Home morning workout: (home w/o’s in the morning I have no spotter)

Bb Decline Press

1.  135 x 15

2.  185 x 10

3.  185 x 10

4.  205 x 5

5.  205 x 4

6.  205 x 5

7.  205 x 5

8.  205 x 4

9.  185 x 10

10.  185 x 10

Meal then 1 hour later:

Narrow Grip Flat Bb Press “tri set” with Tri Press Downs (Over hand and Underhand)

1.  185 x 3, 40 x 10/10

2.  185 x 4, 40 x 10/10

3.  185 x 5, 40 x 10/10

4.  185 x 5, 40 x 10/10

5.  185 x 5, 40 x 10/10

5 sets (total of 15 singles)

w/o= 15 sets (total of 25 singles)

Afternoon workout:

Flat Bb Bench Press S.S with V Handle Tri Press Downs, slow with good squeeze form.

1.  205 x 3, 70 x 10

2.  205 x 5, 70 x 15

3.  205 x 5, 70 x 15

4.  205 x 5, 70 x 15

4 Super Sets (8 total single sets)

Daily single set total = 33

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