Journey to be a Pro Wheelchair Bodybuilder

Training Training Logs
181

Sunday, January 27, 2013 Cardio
Dragonfly Handcycle
Distance: 4.91 miles
Time: 38:12
Calories Burned: 651

182

Wednesday, January 30, 2013
Delts and Traps

Machine Shoulder Press
Set 1- 170 lbs x 5 reps
Set 2- 190 lbs x 5 reps
Set 3- 210 lbs x 5 reps
Set 4- 230 lbs x 5 reps
Set 5- 250 lbs x 5 reps

DB Side Laterals
Set 1- 20 lbs x 10 reps
Set 2- 20 lbs x 10 reps
Set 3- 20 lbs x 10 reps
Set 4- 20 lbs x 10 reps
Set 5- 20 lbs x 10 reps
Set 6- 20 lbs x 10 reps
Set 7- 20 lbs x 10 reps
Set 8- 20 lbs x 10 reps
Set 9- 20 lbs x 10 reps
Set 10- 20 lbs x 10 reps

DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
Set 4- 70 lbs x 20 reps

183

Friday, February 1, 2013
Cardio
Dragonfly Handcycle
Distance: 1.04 miles
Time: 24 minutes 35 seconds
Calories Burned: 119

184

Saturday, February 2, 2013
Chest and Triceps

Smith Machine Floor Press
Set 1- 190 lbs 50 lbs of Chains x 5 reps
Set 2- 200 lbs 50 lbs of Chains x 3 reps
Set 3- 210 lbs 50 lbs of Chains x 1 rep

Incline Chain Press
Set 1- 50 lbs x 20 reps
Set 2- 50 lbs x 14 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Dips
Set 1- BW x 15 reps (Didn’t do 2nd set due to tweaking my shoulder)

Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 10 reps

supersetted with

Cable Pushdown
Set 1- 80 lbs x 10 reps
Set 2- 80 lbs x 10 reps

185

Monday, February 4, 2013
Back and Biceps

Weighted Pullups
Set 1- BW 20 lb weight vest x 16 reps
Set 2- BW 20 lb weight vest x 11 reps
Set 3- BW 20 lb weight vest x 10 reps

Inverted Rows
Set 1- BW x 10 reps
Set 2- BW x 8 reps

DB Pullovers
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps

DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 10 reps

Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps both arms

186

Thursday, February 7, 2013
Cardio
Dragonfly Handcycle
Distance: 2.76 miles
Time: 20 minutes and 40 seconds

187

Friday, February 8, 2013
Chest and Triceps

Smith Machine Incline Pin Press
Set 1- 140 lbs x 8 reps
Set 2- 160 lbs x 6 reps
Set 3- 170 lbs x 4 reps

Plank to Pushups
Set 1- BW x 10 reps starting with right hand
Set 2- BW x 10 reps starting with left hand

Machine Flye
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 20 reps

Rolling Triceps Extensions
Set 1- 35 lbs x 15 reps
Set 2- 40 lbs x 15 reps

Piston Pushdowns with Band
Set 1- Orange Band x 15 reps
Set 2- Orange Band x 15 reps

Chain Skullcrushers
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps

188

Saturday, February 9, 2013
Cardio
Functional Rope HIIT
15 rounds with 20 seconds of rest between each set
50 power slaps each round

189

Sunday, February 10, 2013
Back and Biceps

Chest Supported Cable Rows
Set 1- 170 lbs x 8 reps
Set 2- 180 lbs x 6 reps
Set 3- 190 lbs x 5 reps

Pulldown(1 arm)
Set 1- 55 lbs x 15 reps with left arm
Set 2- 55 lbs x 15 reps with right arm

Pulldown(wide grip)
Set 1- 115 lbs x 15 reps

Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 80 lbs x 15 reps
Set 2- 90 lbs x 15 reps

Cable Curl
Set 1- 70 lbs x 15 reps
Set 2- 80 lbs x 16 reps

Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 13 reps

DB Preacher Curls(both DBs at same time)
Set 1- 10 lbs x 15 reps
Set 2- 10 lbs x 15 reps

190

Tuesday, February 12, 2013
Cardio
Dragonfly Handcycle
Distance: 5.02 miles
Time: 38 minutes and 1 second

191

Wednesday, February 13, 2013
Delts and Traps

DB Side Laterals
Set 1- 10 lbs x 10 reps
Set 2- 15 lbs x 15 reps
Set 3- 20 lbs x 20 reps
Set 4- 25 lbs x 12 reps x 8 reps x 5 reps

Machine Shoulder Press(neutral grip)
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps

Supersetted with

Machine Shoulder Press(regular grip)
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps

Rear Delt Flye
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 12 reps
Set 3- 80 lbs x 12 reps
Set 4- 80 lbs x 12 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
Set 4- 70 lbs x 15 reps

192

Saturday, February 16, 2013
Chest and Triceps

Incline Smith Machine Pin Press
Set 1- 150 lbs x 7 reps
Set 2- 160 lbs x 3 reps

Incline Smith Machine Isometric hold
Set 1- 20 seconds
Set 2- 20 seconds
Set 3- 20 seconds

Plank to Pushup
Set 1- BW x 10 reps starting with right arm
Set 2- BW x 10 reps starting with left arm

Flye Machine
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 20 reps

Rolling Triceps Extension
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps

Piston Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps

Chain Skullcrushers
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 10 reps

193

Sunday, February 17, 2013
Back and Biceps

Cable Rows
Set 1- 175 lbs x 7 reps
Set 2- 185 lbs x 5 reps
Set 3- 195 lbs x 6 reps

Pulldowns
Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip
Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip

Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps

Incline Cable Curl
Set 1- 70 lbs x 20 reps
Set 2- 80 lbs x 20 reps

DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 15 reps

DB Preacher Curls
Set 1- 10 lbs x 15 reps (both arms same time)
Set 2- 10 lbs x 15 reps (both arms same time)

194

Monday, February 18, 2013
Cardio
Dragonfly Handcycle
Distance: 7.98 miles
Time: 1 hour 4 minutes

195

Wednesday, February 21, 2013
Delts and Traps

Machine Shoulder Press
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 170 lbs x 10 reps
Set 4- 190 lbs x 10 reps

Rear Delt Flye
Set 1- 90 lbs x 15 reps
Set 2- 100 lbs x 15 reps
Set 3- 100 lbs x 15 reps

DB Side Laterals
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 15 reps
Set 4- 20 lbs x 12 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps

196

Saturday, February 23, 2013
Chest and Triceps

Smith Machine Incline Pin Press
Set 1- 150 lbs x 6 reps
Set 2- 155 lbs x 4 reps
Set 3- 160 lbs x 4 reps

Plank to Pushup
Set 1- BW x 10 reps starting with right arm
Set 2- BW x 10 reps starting with left arm

Machine Flye
Set 1- 130 lbs x 20 reps
Set 2- 140 lbs x 15 reps

Rolling Triceps Extensions
Set 1- 40 lbs x 15 reps
Set 2- 45 lbs x 12 reps

Piston Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps

Chain Skullcrushers
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 9 reps

197

Sunday, February 24, 2013
Back and Biceps

Chest Supported Cable Rows
Set 1- 180 lbs x 6 reps
Set 2- 190 lbs x 4 reps
Set 3- 200 lbs x 6 reps

Pulldowns
Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms
Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms

Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 80 lbs x 15 reps
set 2- 80 lbs x 15 reps

Cable Curls
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 16 reps

Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 13 reps

DB Preacher Curls(both DBs at the same time)
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 12 reps

198

Monday, February 25, 2013
Cardio
Functional Rope HIIT
15 rounds of 50 power slaps each round with 20 seconds of rest between each round

199

Wednesday, February 27, 2013
Delts

DB Side Laterals
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 15 reps
Set 3- 20 lbs x 12 reps
Set 4- 20 lbs x 12 reps

Machine Rear Delt Flye
Set 1- 80 lbs x 15 reps
Set 2- 90 lbs x 15 reps
Set 3- 100 lbs x 15 reps

Smith Machine Shoulder Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps

200

Saturday, March 2, 2013
Cardio
Dragonfly Handcycle
Distance: 5.02 miles
Duration: 41 minutes 21 seconds