Posts Tagged ‘wheelchair team’

May 12th

 Delts and Core Workout –  33 sets for the day

20 min’s hand bike.

 “A” Delt only Workout =  14 sets

Low Cable Single Arm Delt Raises =  3-0-3-0 tempo

  1. 10 x 10
  2. 20 x 10
  3. 20 x 10
  4. 20 x 10
  5. 20 x 10
  6. 20 x 10
  7. 20 x 10
  8. 20 x 10
  9. 20 x 10

Low Cable Front Delt Raises =  3-0-3-0 tempo

  1. 20 x 10
  2. 20 x 20

High Cable Single Arm Rear Flies = 3-0-3-0 tempo

  1. 20 x 20
  2. 20 x 20
  3. 20 x 20

 “B” Delts and Abb Workout – 19 sets

H.S. ISO Shoulder Press

  1. 160 x 10
  2. 200 x 10
  3. 290 x 2
  4. 290 x F
  5. 200 x 10
  6. 200 x 10
  7. 210 x 6
  8. 210 x 6
  9. 210 x 5
  10. 160 x 14

Abb Machine (we found a setting that don’t hurt my back).

  1. 70 x w/up
  2. 70 x 10
  3. 90 x 10
  4. 110 x 4
  5. 110 x 2
  6. 90 x 10
  7. 90 x 10

v  Liquid Sups.

  1. 90 x 10
  2. 65 x 22

I love the fact we found a way to hit my Abb’s better.   Post cutting power is coming back a little.     Dedication to nutrition a little off with taste buds still going crazy.  Getting a rain on it and keeping to a reverse diet plan. May have did a little high card jump this week but I can adjust to it.

May 11th

32 sets = Daily Total

“A” Back Workout – 17 sets

Low Cable Single Arm curls =  4-2-3-0 tempo

  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 30 x 10
  • 30 x 10
  • 30 x 10

Low Cable straight Bar Curls = 4-2-3-0 tempo

  • 30 x 20
  • 30 x 20
  • 40 x 20
  • 40 x 20 – speed set

Low Cable Single Arm Curls = 4-2-3-0 tempo

  • 30 x 10
  • 30 x 10

Tri Rope Press Downs = 4-2-3-0 tempo

  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15

“B” Arm Workout – 15 sets

Machine Preacher Curls = All Negatives with a goal of a 30 count.

  • 125 x 5
  • 160 x 5
  • 160 x 3
  • 115 x 3
  • 70 x 5
  • 70 x 5

Tri Extension Machine = All Negatives with a 30 count goal.

  • 85 x 10
  • 100 x 8
  • 55 x 5
  • 55 x 8

Db Seated Negatives = 20 count goal

  • 40’s x 5
  • 40’s x 5

v  Liquid sups

  • 40’s x Sat set – regular curls
  • 40’s x Sat set

Db Seated Over Head Tri Extensions

  • 40 x Sat set   

 

May 10th

10 min’s hand bike at wake up.

“A” Back Workout – 12 sets

Lat Pull Downs, Chin-up close grip style, slow and mind muscle control

  • 65 x 15
  • 75 x 15
  • 95 x 15
  • 95 x 15
  • 95 x 15

Stiff Arm Pull Downs, slow with varied position static holds

  • 35 x 10
  • 35 x 15
  • 35 x 15
  • 35 x 15

Lat Pulldowns, Pro Grip, slow, behind the neck

  • 95 x 15
  • 95 x 15
  • 95 x 15

5 min’s hand bike.

 “B” Back Workout – 21 sets

Lat Pulldowns – Wide Grip to front

  • 135 x 10
  • 165 x 10
  • 155 x 10
  • 170 x 10

Lat Pulldowns – “V” Handle

  • 170 x 10
  • 185 x 10
  • 130 x 10  slowwww

H.S. ISO Seated Chest supported Rows (weight per arm)

  • 82 x 10 – both Arms and slow
  • 127 x 10 – both arms
  • 172 x 10 – single arms
  • 217 x 6
  • 172 x 10
  • 127 x 10 back to both arms
  • 82 x 12
  • 82 x 15

Crucifix Lat Pulls

  • 50 x warm up
  • 70 x 8
  • 70 x 15
  • 80 x 20
  • 80 x 13
  • 80 x 15

v  Liquid sups

  • 60 x Sat set
  • 60 x Sat set

 

May 9th

“A” Chest Workout – 10 sets

Bb Flat press

  • 135 x 15
  • 155 x 10
  • 185 x 5
  • 185 x 5
  • 205 x 3
  • 205 x 2
  • 185 x 6
  • 185 x 5
  • 135 x 15
  • 135 x 15

“B” Chest Workout – 20 sets

Smith Machine Incline Presses

  • 135 x 10
  • 185 x 5
  • 185 x 5
  • 185 x 4
  • 185 x 4
  • 165 x 8
  • 145 x 9
  • 135 x 10

Db Incline Flies

  • 30’s x 8
  • 30’s x 9
  • 30’s x 10
  • 30’s x 10

FreeMotion Cable Flies

  • 50 x 20
  • 70 x 8
  • 70 x 10
  • 70 x 10
  • 70 x 10
  • 70 x 10

v  Liquid sups

  • 50 x 15
  • 50 x 15
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April 29th

B/W= 134.8  Hard and dry. Very flat.   Cheat meals day.

Core and Bi’s today. 32 total sets.

W/O “A” Saturation

  • 8 sets Bi High Cable seated Bi Curl Downs
  • 2 set  Stiff Arm Pull downs
  • 2 set Pull Downs Chin up grip
  • 3 sets Cable Straight bar Bi curls

Workout “B”

  • 8 sets Abb Crunch Machine
  • 9 sets Db seated curls

 

April 28th

B/W= 135.8  Hard and dry.

Chest and Tri’s today.

W/O “A” Saturation

  • 2 sets Bb Flat Press
  • 1 set close grip Bb Press
  • 1 set Bb Flat Press
  • 4 sets Pro Bar Tri Press Downs

“B” workout

  • 8 sets FreeMotion Upper Pec presses
  • 8 sets FreeMotion Lower Pec presses
  • 8 sets Cable Flies
  • 8 sets Tri flat bar press downs
  • 3 sets Bb presses -1. Reverse grip, 1. Close grip, Reverse grip

Liquid sups

  • 2 sat sets Tri press downs
  • 2 sat sets Machine flies

April 27th

Just 30 min’s cardio

April 26th

 B/W= 136.4

Macro’s: Pro= 175, Carb= 70, Fat= 36

Back and Bi’s today.

“A” workout – Bi’s

Super Sets

  • 3 sets (6 total sets) High Pulley Single Arm Curls S.S. with Low Pullet Straight Bar Bi Curls

Single sets

  • 2 sets Low Pulley Straight Bar Bi Curls
  •  

     Workout “B” – Back and Bi’s

     H.S. ISO Low Row Shrugs

    • 106 x 15
    • 196 x 15
    • 286 x 15
    • 286 x 12
    • 286 x 10
    • 196 x 20

     H.S. ISO Low Rows

    • 196 x 10
    • 286 x 8
    • 286 x 8
    • 286 x 8
    • 196 x 10
    • 196 x 10

     

    H.S. ISO High Row

    • 184 x 8
    • 184 x 10
    • 274 x 8
    • 364 x 8
    • 274 x 10
    • 184 x 10
    • 184 x 10

    FreeMotion Lat Pull Downs

    • 80 x 15
    • 100 x 12
    • 160 x 8
    • 160 x 10
    • 100 x 12
    • 80 x Sat Set 

    Laying High Cable Curl Downs

    • 80 x 10
    • 80 x 10

    Laying Drag Curls

    • 140 x 10
    • Stack x 10
    • 197.5 x 10

    Laying High Cable Curl Downs

    • 140 x 4
    • 100 x 10
    • 70 x Sat Set

    Machine Preacher Curls

    • 65 x 8
    • 140 x 3
    • 140 x 2
    • 65 x 6
    • 65 x 6

    ♦ liquid sups

    • 30 x Sat Set
    • 20 x Sat Set
    • 65 x squeeze

    April 25th

    12 days from Guest posing at the US Cent.

    B/W= 138.4 (day after a Easter re-feeding)

    Macro’s today:  Pro= 175, Carbs= 70, Fat= 36

    Back to “A” (Morning-Saturation) and “B” (Night-Power/Rep Range)   work outs.

     

    Workout “A” – 8 sets

    3 sets Abb Crunches

    3 sets Side Crunches

    2 sets Straight Arm Pull Downs

     

    Workout “B” – 24 sets –   BCAA   Intra  W/O

    Db Front Raises – palm up.

    • 45’s x 5
    • 40’s x 8
    • 40’s x 8
    • 40’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8

    H.S. ISO Shoulder Press

    • 110 x 10
    • 200 x 10
    • 200 x 9
    • 200 x 6
    • 200 x 6
    • 45 x 5 = 5-0-5-0 tempo
    • 45 x Sat set
    • 45 x Sat set

    Machine Extended Arm Reverse Flies 5-1-5-0 tempo alternating with speed sets.

    • 80 x 10
    • 80 x 10
    • 80 x 20- speed
    • 80 x 6
    • 80 x 20- speed
    • 80 x 6

    ♦  Liquid Sups. (Cell Rush, LBA, LG5)

    • 80 x Sat set
    • 80 x Sat set

    Protein  Shake.