looking really wide brother
nice job
Thanks! much appreciated
[quote]browndisaster wrote:
looking really wide brother
nice job[/quote]
Monday, March 4, 2013
Chest and Triceps
Incline Smith Machine Pin Press
Set 1- 155 lbs x 5 reps
Set 2- 160 lbs x 3 reps
Set 3- 165 lbs x 3 reps
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- 140 lbs x 20 reps
Set 2- 150 lbs x 15 reps
Rolling Triceps Extensions
Set 1- 40 lbs x 15 reps
Set 2- 45 lbs x 13 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 12 reps
Set 2- 50 lbs x 11 reps
Set 3- 25 lbs x 15 reps
Wednesday, March 6, 2013
Back and Biceps
Cable Rows
Set 1- 185 lbs x 5 reps
Set 2- 195 lbs x 3 reps
Set 3- 205 lbs x 5 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 both arms wide grip
Set 2- 55 lbs x 15 reps with Left Arm, 55 lbs x 15 reps with Right Arm, 115 lbs x 11 reps both arms wide grip
Set 3- 70 lbs x 20 reps both arms wide grip
Straight Arm Pulldowns
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 20 reps
Incline Cable Curls
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 20 reps
Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 12 reps
DB Preacher Curls
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 15 reps
Friday, March 8, 2013
Cardio
Dragonfly Handcycle
Distance: 3.92 miles
Duration: 30 minutes 56 seconds
Monday, March 11, 2013
Chest and Triceps
DB Floor Press
Set 1- 70 lbs x 8 reps
Set 2- 75 lbs x 6 reps
Set 3- 80 lbs x 3 reps
Band Assisted Pushups
Set 1- 4 rounds of 15 pushups, each round the band tension was increased
Set 2- 3 rounds of 15 pushups, 1 round of 20 pushups, each round the band tension was increased
Incline Cable Flyes
Set 1- 50 lbs x 13 reps
Set 2- 50 lbs x 10 reps
Triceps Hell(close grip bench)
Set 1- 110 lbs x 10 reps, 110 lbs x 10 reps with 2 board, 110 lbs x 1 rep with 3 board
Set 2- 90 lbs x 8 reps, 90 lbs x 8 reps with 2 board, 90 lbs x 8 reps with 3 board
Cable Band Pushdown
Set 1- 60 lbs + Orange Resistance Band x 15 reps
Set 2- 60 lbs + Orange Resistance Band x 15 reps
Wednesday, March 13, 2013
Back and Biceps
Weighted Chinups
Set 1- BW + 20 lb weight vest x 10 reps
Set 2- BW + 20 lb weight vest x 10 reps
Set 3- BW + 20 lb weight vest x 8 reps
Chest Supported DB Row
Set 1- 60 lbs x 15 reps
Set 2- 60 lbs x 15 reps
supersetted with
BPA
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps
Blackburns
Set 1- 5 lbs x 10 second holds
Set 2- 5 lbs x 10 second holds
Set 3- 5 lbs x 10 second holds
Alternating DB Hammer Curls
Set 1- 35 lbs x 12 reps
Set 2- 35 lbs x 12 reps
Set 3- 35 lbs x 12 reps
Barbell Chain Curls
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 20 reps
as of today, I am 11 weeks out from the 2013 NPC USA Wheelchair Bodybuilding Championship/Greater Gulf States Bodybuilding Show. I am 1 week into my contest prep to bring my best package to date to the stage.
Saturday, April 6, 2013
Cardio
A.M. Cardio
20 rounds of functional rope HIIT, 50 power slaps each round with 20 seconds of rest between each round
P.M. Cardio
20 rounds of functional rope HIIT, 50 power slaps each round with 20 seconds of rest between each round
Sunday, April 7, 2013
Cardio
Dragonfly Handcycle
Distance: 4.98 miles
Time: 36 minutes 36 seconds
Monday, April 8, 2013
Chest and Triceps
Incline Smith Machine Pin Press
Set 1- 160 lbs x 8 reps
Set 2- 165 lbs x 6 reps
Set 3- 170 lbs x 4 reps
Medball Pushups
Set 1- 15 reps with medball on the right side, 15 reps with medball on the left side
Set 2- 15 reps with medball on the right side, 15 reps with medball on the left side
Set 3- 15 reps with medball on the right side, 15 reps with medball on the left side
Machine Flye
Set 1- 100 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 10 reps with both arms together
Set 2- 100 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 20 reps with both arms together
Dips
Set 1- BW x 10 reps
Set 2- BW x 10 reps
Set 3- BW x 8 reps
Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 18 reps
Set 3- 120 lbs x 15 reps
Wednesday April 10, 2013
Back and Biceps
Thick Bar CloseGrip Pulldowns
Set 1- 175 lbs x 8 reps
Set 2- 185 lbs x 6 reps
Set 3- 195 lbs x 8 reps
TRX Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 10 reps
Set 3- BW x 10 reps
Straight Arm Pulldowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps
DB Incline Curls
Set 1- 20 lbs x 20 reps
Set 2- 25 lbs x 12 reps
Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
Friday April 12, 2013
Delts and Traps
Machine Shoulder Press
Set 1- 130 lbs x 5 reps
Set 2- 140 lbs x 5 reps
Set 3- 170 lbs x 5 reps
Set 4- 190 lbs x 5 reps
Set 5- 210 lbs x 8 reps
DB Side Laterals
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 20 reps
Set 4- 20 lbs x 10 reps x 6 reps x 4 reps
Reverse Flye Machine
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 20 reps
Set 3- 80 lbs x 20 reps
DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
Saturday April 13, 2013
Cardio
Functional Rope HIIT
26 rounds of 50 power slaps each round
20 seconds of rest between rounds
Sunday April 14, 2013
Cardio
Functional Rope HIIT
30 rounds of 50 power slaps each round.
20 seconds of rest between rounds
Monday April 15, 2013
Chest and Triceps
Incline Smith Machine Pin Press
Set 1- 165 lbs x 6 reps
Set 2- 168 lbs x 4 reps
Set 3- 168 lbs x 3 reps
Medball Pushups
Set 1- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 2- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 3- 10 reps with right hand on medball, 10 reps with left hand on medball
Machine Flye
Set 1- 100 lbs x 10 reps with right arm while left arm is contracted, 10 reps with left arm while right arm is contracted, 10 reps with both arms at the same time
Set 2- 100 lbs x 10 reps with left arm while right arm is contracted, 10 reps with right arm while left arm is contracted, 20 reps with both arms at the same time
Dips
Set 1- BW x 15 reps
Set 2- BW x 12 reps
Set 3- BW x 8 reps
Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 135 lbs x 12 reps
Set 3- 120 lbs x 15 reps
Wednesday April 17, 2013
Back and Biceps
Fatbar Closegrip Pulldown
Set 1- 195 lbs x 7 reps
Set 2- 200 lbs x 5 reps
Set 3- 205 lbs x 7 reps
TRX Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 11 reps
Set 3- BW x 8 reps
Straight Arm Pulldowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps
Incline DB Curls
Set 1- 25 lbs x 13 reps
Set 2- 25 lbs x 9 reps
Set 3- 25 lbs x 8 reps
Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
Thursday April 18, 2013
Cardio
Functional Rope HIIT
15 rounds of 50 power slaps each round
20 seconds of rest between rounds
Saturday April 20, 2013
Cardio
Functional Rope HIIT
15 rounds of 50 power slaps each round with 20 seconds of rest between each round
100 orange mini band rows
100 orange mini band band pullaparts
50 pushups
50 crunches
Sunday April 21, 2013
Cardio
Functional Rope HIIT
20 rounds of 50 power slaps each round with 20 seconds of rest between rounds
100 rows with orange mini band
100 band pullaparts with orange mini band
50 pushups
50 crunches