Journey to be a Pro Wheelchair Bodybuilder

Training Training Logs
221

Monday, April 22, 2013
Chest and Triceps

Incline Pin Press
Set 1- 165 lbs x 4 reps
Set 2- 165 lbs x 2 reps
Set 3- 165 lbs x 2 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- 110 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
Set 2- 110 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 15 reps with both arms
Set 3- 110 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

Dips
Set 1- BW x 17 reps
Set 2- BW x 10 reps
Set 3- BW x 8 reps

Cable Pushdowns
Set 1- 120 lbs x 18 reps
Set 2- 130 lbs x 20 reps
Set 3- 135 lbs x 22 reps

Cardio
Functional Rope HIIT
15 rounds of 50 power slaps each round with 20 seconds of rest between rounds

222

Wednesday April 24, 2013
Back and Biceps

Closegrip Fatbar Pulldowns
Set 1- 205 lbs x 6 reps
Set 2- 210 lbs x 4 reps
Set 3- 215 lbs x 5 reps

Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 13 reps
Set 3- BW x 10 reps

Straight Arm Pulldowns
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 15 reps
Set 3- 120 lbs x 15 reps

Incline DB Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps (restpause)
Set 3- 25 lbs x 15 reps (restpause)

Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps

223

Thursday April 25, 2013
Cardio
Functional Rope HIIT
15 rounds of 50 power slaps with 20 seconds of rest between rounds

224

Friday April 26, 2013
Delts and Traps

High Incline Press
Set 1- 120 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 140 lbs x 5 reps
Set 4- 150 lbs x 5 reps
Set 5- 170 lbs x 3 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 20 reps

Reverse Flye
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps
Set 3- 80 lbs x 15 reps
Set 4- 80 lbs x 15 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

Cardio
Functional Rope HIIT
15 rounds of 50 power slaps per round with 20 seconds of rest between rounds

225

Saturday April 27, 2013
Cardio
Dragonfly Handcycle
Distance: 5.06 miles
time: 40 minutes 36 seconds

226

Monday April 29, 2013
Chest and Triceps

Incline Pin Press
Set 1- 160 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 170 lbs x 5 reps

Medball Pushups
Set 1- BW x 10 reps with left hand on Medball, BW x 10 reps with right hand on Medball
Set 2- BW x 10 reps with left hand on Medball, BW x 10 reps with right hand on Medball
Set 3- BW x 15 reps with left hand on Medball, BW x 15 reps with right hand on Medball

Machine Flye
Set 1- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 10 reps with both arms at the same time
Set 2- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 10 reps with both arms at the same time
Set 3- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 5 reps with both arms at the same time, 50 lbs x 15 reps with both arms

Dips
Set 1- BW x 20 reps
Set 2- BW x 15 reps
Set 3- BW x 13 reps

Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 20 reps
Set 3- 120 lbs x 21 reps

227

Wednesday May 1, 2013
Back and Biceps

Closegrip Pulldowns
Set 1- 210 lbs x 5 reps
Set 2- 215 lbs x 3 reps
Set 3- 225 lbs x 4 reps

TRX Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 15 reps

Straight Arm Pulldown
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 15 reps
Set 3- 120 lbs x 15 reps

Incline DB Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Set 3- 25 lbs x 15 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

228

Thursday May 2, 2013
Cardio
Functional Rope HIIT
20 rounds of 50 power slaps
20 seconds of rest between rounds

229

Saturday May 4, 2013
AM Cardio
20 rounds of functional rope HIIT
50 power slams per round with 20 seconds of rest between rounds

PM Cardio
20 rounds of functional rope HIIT
50 power slams per round with 20 seconds of rest between rounds

230

Monday, May 13, 2013
Chest, Triceps and Cardio

Band Assisted Plyo Pushups
Set 1- 10 reps
Set 2- 10 reps
Set 3- 10 reps

Incline Cable DB Press
Set 1- 30 lbs on cables 35 lb dbs x 15 reps
Set 2- 30 lbs on cables 35 lb dbs x 12 reps
Set 3- 30 lbs on cables 35 lb dbs x 12 reps

Weighted Pushups
Set 1- BW 25 lbs x 25 reps
Set 2- BW 25 lbs x 20 reps
Set 3- BW 25 lbs x 15 reps

Bench Dips
Set 1- BW x 20 reps
Set 2- BW x 15 reps
Set 3- BW x 12 reps

Triceps Extensions
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 15 reps

Cardio
Functional Rope HIIT
15 rounds of 50 power slaps
20 seconds of rest between rounds

231

Saturday, May 18, 2013
Cardio
Dragonfly Handcycle
Distance: 4.06 miles
Time: 31:25

100 pushups

232

Sunday May 19, 2013
Cardio
Dragonfly Handcycle
Distance: 7.43 miles
Time: 1 hour 10 seconds

100 bodyweight pushups

233

Monday, May 20, 2013
Chest and Triceps

100 pushups upon waking

Band Assisted Plyo Pushups
Set 1- 10 reps
Set 2- 10 reps
Set 3- 10 reps

Incline Cable DB Flye Press
Set 1- 30 lbs on cables 35 lb dbs x 15 reps
Set 2- 30 lbs on cables 35 lb dbs x 15 reps
Set 3- 30 lbs on cables 35 lb dbs x 12 reps

Incline DB Press
Set 1- 35 lbs x 10 reps

Chain Pushups
Set 1- 25 lbs of chains x 30 reps
Set 2- 25 lbs of chains x 25 reps
Set 3- 25 lbs of chains x 15 reps

Bench Dips
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 17 reps

Overhead Triceps Extension w/ Chains
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 15 reps

234

Tuesday May 21, 2013
Cardio
100 pushups upon waking
A.M. Functional Rope HIIT
20 rounds of 50 power slaps per round with 20 seconds of rest between rounds

P.M. Functional Rope HIIT
20 rounds of 50 power slaps per round with 20 seconds of rest between rounds

235

Wednesday, May 22, 2013
Back and Biceps

100 pushups upon waking

Weighted Pullups
Set 1- BW 25 lbs x 13 reps
Set 2- BW 25 lbs x 10 reps
Set 3- BW 25 lbs x 8 reps

1 Arm Pulldowns
Set 1- 55 lbs x 15 reps Left and Right arm
Set 2- 55 lbs x 15 reps Left and Right arm

Wide Grip Pulldowns
Set 1- 115 lbs x 15 reps
Set 2- 115 lbs x 15 reps

Chest Supported Cable Rows
Set 1- 130 lbs x 15 reps
Set 2- 130 lbs x 10 reps
Set 3- 110 lbs x 15 reps

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

supersetted with

DB Hammer Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 12 reps
Set 3- 30 lbs x 12 reps

Preacher Cable Curls
Set 1- 30 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 12 reps 3 forced reps

236

Thursday May 23, 2013
Cardio
Dragonfly Handcycle
Distance: 6.16 miles
Time: 47 minutes
100 pushups

237

Friday May 24, 2013
Cardio
Dragonfly Handcycle
Distance: 7.03 miles
Time: 1 hour 2 minutes
100 pushups

238

Saturday May 25, 2013
Cardio
Functional Rope HIIT
30 rounds of 50 power slaps per round with 20 seconds of rest between rounds
100 pushups