last training session of the year
12-31-2011 Shoulders and Traps
Fat Gripz Barbell Shoulder Pin Presses supersetted w/ Band Pulldowns
Set 1- 95 lbs x 5 reps x Pink Mini Band x 15 reps
Set 2- 95 lbs x 5 reps x Pink Mini Band x 15 reps
Set 3- 95 lbs x 6 reps x Pink Mini Band x 15 reps
Chain Front Raises supersetted with Band Facepulls
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps
Timed Kettlebell Shrugs (30 seconds) supersetted w/ Reverse Shrugs with Bands
Set 1- 25 lbs x 49 reps x Pink Mini Band x 15 reps
Set 2- 25 lbs x 50 reps x Pink Mini Band x 15 reps
Set 3- 25 lbs x 60 reps x Pink Mini Band x 15 reps
Band Assisted Barbell Incline Press
Set 1- 175 lbs x 5 reps
Set 2- 200 lbs x 4 reps
Set 3- 205 lbs x 2 reps
Underhand Closegrip Pulldowns
Set 1- 220 lbs x 5 reps
Set 2- 280 lbs x 3 reps
Set 3- 305 lbs x 2 reps
Closegrip DB Press supersetted w/ Fat Grip Cable Flye
Set 1- 40 lbs x 15 reps x 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 40 lbs x 10 reps
Set 3- 40 lbs x 15 reps x 30 lbs x 10 reps
zohl8, thank you for the kind words. I appreciate it. I follow a powerlifting/bodybuilding hybrid. One day 1 I train Chest, Back and Triceps. Chest I do 2 exercises, 1st exercise is a power movement for max strength, the 2nd exercise is max reps. then for back I do 1 exercise following 5/3/1. then Triceps is one exercise for volume. Day 2 is Back, Chest and Biceps. I follow the same protocol as day 1, just in reverse order. Back is 2 exercises, 1 power the other is max reps. Chest is 5/3/1. Biceps is one exercise for volume. Day 3 is Shoulders and Traps. Same protocol as the others. Traps I do 3-4 sets of higher reps. I hope you can understand that. haha.
Shoulder Pin Press
Set 1- 95 lbs x 7 reps (Pins set at 15)
Set 2- 95 lbs x 8 reps (Pins set at 16)
Set 3- 95 lbs x 8 reps (Pins set at 19)
Chain Front Raises supersetted w/ Facepulls into Cleans w/ Band
Set 1- 45 lbs x 15 reps x Pink Band x 15 reps
Set 2- 45 lbs x 15 reps x Pink Band x 15 reps
Shrugs supersetted w/ BPAs
Set 1- 75 lbs x 15 reps x Orange Band x 10 reps
Set 2- 75 lbs x 15 reps x Orange Band x 10 reps
Set 3- 75 lbs x 17 reps x Orange Band x 10 reps
I want to let everyone know I had emergency surgery this past Friday and wont be able to weight train for at least another 2 weeks or so. as soon as the doc clears me I will be back in the gym full force. I had surgery to replace the shunt in my head that drains fluid from around my brain due to my birth defect. I am in great spirits and can’t wait to be back in the gym pumping heavy iron.
[quote]wcbbsimmons wrote:
I want to let everyone know I had emergency surgery this past Friday and wont be able to weight train for at least another 2 weeks or so. as soon as the doc clears me I will be back in the gym full force. I had surgery to replace the shunt in my head that drains fluid from around my brain due to my birth defect. I am in great spirits and can’t wait to be back in the gym pumping heavy iron. [/quote]
Christ man, glad you are alright and you are one tough mother.
I have been cleared by my doctor to starting training again after my surgery. I am currently 21 weeks out from the 2012 NPC USA Wheelchair Bodybuilding Championship/Greater Gulf States Bodybuilding Show held on June 22nd and 23rd.
Its hard to say what my diet will be like as I am working with a diet coach to help me bring the best look possible.
I will be training with weights 3 days a week using a Powerlifting/Bodybuilding Hybrid method.
Cardio right now will be on the days I don’t train with weights, using my handcycle and Functional Rope Intervals. Closer to the show I will probably add in more cardio sessions depending on where I am at bodyfat wise.
I thank everyone for their support through this journey.
DB Floor Press with Orange Band Around my Back (Max Weight)
Set 1- 60 lbs x 5 reps
Set 2- 70 lbs x 3 reps
Set 3- 70 lbs x 4 reps
Incline Barbell Press (Max Reps)
Set 1- 135 lbs x 15 reps
Set 2- 135 lbs x 8 reps
Smith Machine Rows(Laying on a bench, Pulling down the bar supported by bands)
Set 1- Black Bands x 15 reps
Set 2- Black band double wrapped x 10 reps
Set 3- Black Band Double Wrapped + Orange Band x 10 reps
Set 4- Black Band Double Wrapped + Orange Band x 14 reps
Triceps Band Pushdowns
Set 1- Black Band x 15 reps
Set 2- Black Band x 15 reps
Set 3- Black Band x 15 reps
Set 4- Black Band x 15 reps
DB Shoulder Press supersetted with Close Grip Pulldowns
Set 1- 35 lbs x 7 reps x 200 lbs x 6 reps x 140 lbs x 10 reps
Set 2- 35 lbs x 8 reps x 140 lbs x 10 reps
Set 3- 35 lbs x 9 reps x 140 lbs x 10 reps
Set 4- 35 lbs x 6 reps x 140 lbs x 7 reps
DB Side Laterals supersetted with Reverse Pec Deck with Band
Set 1- 20 lbs x 15 reps x 20 lbs double wrapped mini band x 15 reps
Set 2- 20 lbs x 15 reps x 20 lbs double wrapped mini band x 15 reps
Set 3- 20 lbs x 15 reps x 20 lbs double wrapped mini band x 15 reps
Cable Overhead Crossover Pulldowns
Set 1- 30 lbs x 10 reps
Set 2- 35 lbs x 10 reps
Set 3- 40 lbs x 15 reps
DB Floor Press(Max Effort)
Set 1- 70 lbs x 8 reps
Set 2- 85 lbs x 5 reps
Set 3- 95 lbs x 3 reps
Smith Machine Row(laying on bench, pulling bar down supported by bands)
Set 1- Black Resistance Band Double Wrapped Orange Resistance Band x 15 reps
Set 2- Black Resistance Band Double Wrapped Orange Resistance Band Red Resistance Band x 15 reps
Set 3- Black Resistance Band Double Wrapped Orange Resistance Band Red Resistance Band x 15 reps
Incline DB Press(High Volume) 45 seconds between each set
Set 1- 55 lbs x 15 reps
Set 2- 55 lbs x 10 reps
Set 3- 55 lbs x 6 reps
Set 4- 40 lbs x 10 reps
Set 5- 40 lbs x 10 reps
Set 6- 40 lbs x 10 reps
Set 7- 40 lbs x 10 reps
Band Triceps Pushdown
Set 1- Black Mini Band x 15 reps
Set 2- Black Mini Band x 15 reps
Set 3- Black Mini Band x 15 reps
Pullups supersetted with Barbell Shoulder Presses
Set 1- BW + 25 lbs of chains x 5 reps x 45 lbs x 15 reps
Set 2- BW + 25 lbs of chains x 7 reps x 45 lbs x 15 reps
Set 3- BW + 50 lbs of chains x 4 reps x 45 lbs x 15 reps
Set 4- BW + 50 lbs of chains x 3 reps x 45 lbs x 15 reps
Chest Supported Incline DB Rows
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 12 reps
Set 3- 50 lbs x 6 reps
Set 4- 25 lbs x 15 reps
Set 5- 25 lbs x 15 reps
Set 6- 25 lbs x 15 reps
Set 7- 25 lbs x 15 reps
Fatbar Barbell Chain Curls
Set 1- 35 lbs x 15 reps
Set 2- 35 lbs x 15 reps
Set 3- 35 lbs x 15 reps
DB Shoulder Press supersetted with Closegrip Pulldowns
Set 1- 35 lbs x 10 reps x 140 lbs x 15 reps
Set 2- 40 lbs x 5 reps x 140 lbs x 15 reps
Set 3- 40 lbs x 5 reps x 160 lbs x 15 reps
Set 4- 40 lbs x 5 reps x 160 lbs x 15 reps
Reverse Pec Deck supersetted with DB Side Laterals
Set 1- Double Wrapped Mini Orange Band + 20 lbs x 15 reps x 15 lbs x 15 reps
Set 2- Double Wrapped Mini Orange Band + 20 lbs x 15 reps x 15 lbs x 15 reps
Set 3- Double Wrapped Mini Orange Band + 20 lbs x 15 reps x 15 lbs x 15 reps
Cable Crossover Pulldown
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps