Aug 29th – Sep 3rd

Posted: August 29, 2011 in Training Logs

Sep 3rd

Morning W/O:

 20 min’s. Hand Bike Cardio

 Noon w/o:   Abb’s

Weighted Abb Crunches

  • 8 sets

Played with a way to tie my legs up to do Incline Bench hanging reverse crunches.

Afternoon w/o:

20 mins hand bike cardio

Filler w/o day. Things I fell could use more for the week.

Sep 2nd

Morning W/O – Delts

 Warm up: 1 set of plate swings rotator cuff warm up.

Seated Bb Overhead press

1.  55 x 15

2.  65 x 15

3.  100 x 15

4.  100 x 15

5.  120 x 15

6.  120 x 6,  (5 deep breaths rest pause between sets 5 and 6)

Mid Morning cardio

20 min’s of hand bike.

Noon  W/O – Bi’s

“V” Handle Cable Curls S.S. with “V” Handle Reverse Grip Curls

1.  25 x 15/15

2.  25 x 15/15

3.   25 x 15/15

4.   25 x 15/15

Afternoon  W/O – Bi’s and Delts

Side Cable Raises/Front Delt Raises/Cable curl downs 3 sec squeeze (Tri- sets)

1.  20 x 10/10/25

2.  20 x 10/10/25

3.  20 x 10/10/25

 

Daily Total sets = 13 (23 singles)

Sep 1st

Morning W/O – Chest

 Warm up: Bb press, 1 set with just bar and plate swing rotator cuff warm up.

Flat Bb Bench press

1.  135 x 10

2.  155 x 10

3.  185 x 6

4.  205 x 4

5.  215 x 3

6.  230 x 1, no spotter didn’t go for 2 or 3.

7.  230 x 1

8.  240 x 1

9.  250 x 1

  1. 10.            255 x 1,  come back PR with no spotter or lift off.
  2. 11.            260 x 1, made a new PR
  3. 12.            205 x 5, liquid sups post set
  4. 13.            135 x 15

 

Mid Day  W/O – Tri’s

“V” Handle Tri press Downs S.S. with Reverses grip

1.  55 x 10/5

2.  55 x 10/5

3.  55 x 10/5

Rope Tri Press downs

1.  55 x 10

2.  55 x 10

3.  65 x 10

4.  65 x 10

Later saturation W/O:

Bb Flat Press S.S. with Straight Bar Tri Press downs

1.  135 x 15, 25 x 20

2.  135 x 15, 25 x 20

3.  135 x 15, 25 x 20

4.  135 x 15, 25 x 20

5.  135 x  15, 25 x 20

Daily Total sets = 25 (33 singles)

2 day log.

Aug 30th

Morning Home W/O – Delts

 Warm up: Bb Shoulder presses, alternating between front and back of neck.

1.  Bar x 20

2.  65 x 20

3.  65 x 16

Cable Side Delt Laterals (R/L) S.S. with Front Raises

1.  15 x 10/10, 10

2.  15 x 10/10, 10

3.  15 x 15/15, 15

 

Total 9 sets, Peanut shut me down.

Mid Day  Home W/O

Set up bench different and was able to sit back and have back support for overhead presses. S.S with rear Delt Cable Raises

1.  Bar x 10, 15 x 15/15

2.  Bar x 15, 15 x 15/15

3.  65 x 20,   20 x 10/10

4.  75 x 20,   20 x 10/10

5.  125 x 5,   20 x 10/10

Felt like a wimp on these free weight overheads after what I push on the H.S. Machines, but I also don’t have a spotter for day w/o’s.

Daily Total sets = 5  x S.S.’s (10 singles)

 

Aug 31st

 

Home Workouts – Back and Bi’s:

Morning:

Pro Grip Lat Pull downs S.S. with Chin up grip.

1.  90 x 10/10

2.  110 x 10/10

3.  160 x 10/6, lost grip (didn’t have my Versa Grips on)

4.  160 x 10/10

5.  110 x 12/12

(10 single sets)

 

After noon:

“V” Handle curls

1.  55 x 15

2.  60 x 15

3.  65 x 15

4.  65 x 15

5.  65 x 15

6.  65 x 15

7.  65 x 15

8.  65 x 15

Running total sets = 13 (18 singles)

Aug 29th

Morning Home W/O

Decline Bb Bench presses

1.  135 x 15

2.  185 x 10

3.  185 x 10

Bb Flat Press

1.  185 x 5

2.  200 x 5

3.  200 x 5

4.  185 x 7

5.  135 x 16

6.  135 x 16

Total 9 sets

Mid Day  Home W/O

“V” Handle Press Downs

1.  55 x 10

2.  55 x 12

3.  55 x 15

4.  55 x 15

Rope Tri Press Downs

1.  55 x 15

2.  55 x 15

3.  55 x 15

Tri Press Downs

1.  40 x 15

2.  40 x 15

3.  40 x 15

Total 19 sets

Night Home W/O:

 

Plate Flies S.S. with Hammer Tri Press Downs

1.  25’s x 10 / 25 x 15

2.  25’s x 10 / 25 x 15

3.  25’s x 10 / 25 x 15

Daily total sets (Singles) 25

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