2-9-2012 Cardio
Dragonfly Handcycle: 4.15 miles
Time: 37 minutes 40 seconds
Calories Burned: 599
2-11-2012 Chest, Back and Triceps
DB Floor Press with Band
Set 1- 60 lbs x 5 reps
Set 2- 70 lbs x 4 reps
Set 3- 75 lbs x 1 rep
Row on Smith Machine W/ 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
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 16 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 8 reps
Set 5- 50 lbs x 8 reps
Set 6- 50 lbs x 6 reps
Set 7- 40 lbs x 10 reps
Laying Triceps Pushdown
Set 1- 60 lbs x 10 reps
Set 2- 60 lbs x 10 reps
Set 3- 60 lbs x 10 reps
2-13-2012 Back and Biceps
Weighted Pullups supersetted with Barbell Shoulder Press
Set 1- BW 50 lbs x 4 reps x 45 lbs x 15 reps
Set 2- BW 50 lbs x 4 reps x 45 lbs x 15 reps
Set 3- BW 50 lbs x 2 reps x 45 lbs x 15 reps
Set 4- BW 50 lbs x 2 reps x 45 lbs x 15 reps
Chest Supported DB Rows
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 8 reps
Set 5- 50 lbs x 7 reps
Set 6- 25 lbs x 15 reps
Set 7- 25 lbs x 15 reps
Fatbar Barbell Curls with Chains
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
2-15-2012 Shoulders and Traps
DB Shoulder Press supersetted with Close Grip Pulldowns
Set 1- 40 lbs x 9 reps x 140 lbs x 15 reps
Set 2- 40 lbs x 6 reps x 160 lbs x 15 reps
Set 3- 40 lbs x 6 reps x 160 lbs x 15 reps
Set 4- 40 lbs x 5 reps x 160 lbs x 15 reps
Scarecrows supersetted with DB Side Laterals
Set 1- 30 lbs x 15 reps x 15 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 15 lbs x 15 reps
Set 3- 30 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
2-18-2012 Chest, Back and Triceps
DB Floor Press
Set 1- 75 lbs x 8 reps
Set 2- 90 lbs x 3 reps
Set 3- 100 lbs x 2 reps
Smith Machine Row
Set 1- Double Wrapped Black Resistance Band Orange Resistance Band x 15 reps
Set 2- Double Wrapped Black Resistance Band Orange Resistance Band Red Resistance Band x 15 reps
Set 3- Double Wrapped Black Resistance Band Orange Resistance Band Red Resistance Band x 15 reps
Incline DB Bench Press(40 seconds rest in between sets)
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 11 reps
Set 4- 50 lbs x 10 reps
Set 5- 50 lbs x 9 reps
Set 6- 50 lbs x 9 reps
Set 7- 50 lbs x 8 reps
Triceps Band Pushdown
Set 1- Black Mini Band x 15 reps
Set 2- Black Mini Band Red Mini Band x 12 reps
Set 3- Black Mini Band Red Mini Band x 12 reps
2-19-2012 Cardio
Dragonfly handcycle:
Time- 28 minutes and 17 seconds
Calories burned: 461
2-21-2012 Back and Biceps
Weighted Pullups supersetted with Barbell Shoulder Press
Set 1- BW of 197 lbs 50 lbs of chains x 4 reps x 45 lbs x 15 reps
Set 2- BW of 197 lbs 50 lbs of chains x 4 reps x 45 lbs x 15 reps
Set 3- BW of 197 lbs 50 lbs of chains x 3 reps x 45 lbs x 15 reps
Set 4- BW of 197 lbs 50 lbs of chains x 3 reps x 45 lbs x 15 reps
Chest Supported DB Rows
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 10 reps
Set 5- 50 lbs x 10 reps
Set 6- 50 lbs x 10 reps
Set 7- 50 lbs x 10 reps
Fatbar Barbell Chain Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 25 reps
2-22-2012 Shoulders and Traps
Backless DB Shoulder Press supersetted with Close Grip Pulldowns
Set 1- 40 lbs x 5 reps x 200 lbs x 8 reps
Set 2- 45 lbs x 1 rep x 180 lbs x 15 reps
Set 3- 45 lbs x 1 rep x 180 lbs x 12 reps
Scarecrows supersetted with DB Side Laterals
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 40 lbs x 15 reps x 20 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
2-25-2012 Chest, Back and Triceps
DB Floor Press w/ Orange Resistance Band
Set 1- 65 lbs x 7 reps
Set 2- 75 lbs x 2 reps
Set 3- 80 lbs x 1 rep
One Arm Band Row
Set 1- Green Resistance Band x 15 reps each side
Set 2- Green Resistance Band x 15 reps each side
Set 3- Green Resistance Band x 15 reps each side
Smith Machine Incline Press(7 sets of hell, 40 seconds of rest between sets)
Set 1- 110 lbs x 15 reps
Set 2- 110 lbs x 11 reps
Set 3- 110 lbs x 8 reps
Set 4- 90 lbs x 9 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 9 reps
Set 7- 90 lbs x 9 reps
Laying Triceps Pushdown
Set 1- 60 lbs x 15 reps
Set 2- 60 lbs x 15 reps
Set 3- 60 lbs x 15 reps
2-27-2012 Back and Biceps
Weighted Pullups
Set 1- BW of 195 lbs 50 lbs x 5 reps
Set 2- BW of 195 lbs 50 lbs x 4 reps
Set 3- BW of 195 lbs 50 lbs x 3 reps
Set 4- BW of 195 lbs 50 lbs x 6 reps
Chest Supported Rows
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 8 reps
Set 5- 50 lbs x 8 reps
Set 6- 50 lbs x 8 reps
Set 7- 50 lbs x 8 reps
Chain Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
2-29-2012 Shoulders and Traps
Backless DB Shoulder Press
Set 1- 45 lbs x 4 reps
Set 2- 45 lbs x 3 reps
Set 3- 45 lbs x 3 reps
Set 4- 45 lbs x 2 reps
Scarecrows supersetted with DB Side Laterals
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 40 lbs x 15 reps x 20 lbs x 15 reps
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 8 reps
Set 2- 75 lbs x 8 reps
Set 3- 75 lbs x 8 reps
3-3-2012 Chest, Back and Triceps
DB Floor Press
Set 1- 80 lbs x 3 reps
Set 2- 95 lbs x 3 reps
Set 3- 100 lbs x 1 rep
DB Row
Set 1- 70 lbs x 8 reps
Set 2- 75 lbs x 8 reps
Set 3- 80 lbs x 6 reps
Incline Press
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 10 reps
Set 3- 160 lbs x 10 reps
Set 4- 160 lbs x 10 reps
Set 5- 160 lbs x 9 reps
Set 6- 160 lbs x 9 reps
Set 7- 160 lbs x 6 reps
Triceps Band Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps
Set 3- Orange Resistance Band x 15 reps
3-5-2012 Back and Biceps
Pullups
Set 1- BW of 195 lbs x 13 reps
Set 2- BW of 195 lbs 25 lbs x 12 reps
Set 3- BW of 195 lbs 50 lbs x 6 reps
Set 4- BW of 195 lbs 50 lbs x 7 reps
Cable Rows
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 9 reps
Set 3- 160 lbs x 5 reps
Set 4- 120 lbs x 8 reps
Set 5- 90 lbs x 15 reps
Set 6- 90 lbs x 12 reps
Set 7- 90 lbs x 11 reps
Preacher Curl Machine
Set 1- 50 lbs x 9 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
3-7-2012 Shoulders and Traps
Smith Machine Shoulder Press
Set 1- 130 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 130 lbs x 9 reps
DB Front Raises
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Seated DB Cleans
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 15 reps
(Front Raises, Side Laterals and Cleans were supersetted)
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 10 reps
Set 2- 75 lbs x 10 reps
Set 3- 75 lbs x 10 reps
3-8-2012 Cardio
Handcycle: 2.04 miles in 16 minutes and 55 seconds
3-9-2012 Chest, Back and Triceps
Incline Barbell Pin Press
Set 1- 165 lbs x 5 reps
Set 2- 165 lbs x 5 reps
Set 3- 165 lbs x 7 reps
Cable Row
Set 1- 120 lbs x 10 reps
Set 2- 140 lbs x 10 reps
Set 3- 150 lbs x 10 reps
Machine Flye
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 10 reps
Set 5- 120 lbs x 10 reps
Set 6- 120 lbs x 10 reps
Set 7- 120 lbs x 16 reps
Skullcrusher
Set 1- Black Resistance Band 25 lbs of chains x 10 reps
Set 2- Black Resistance Band 25 lbs of chains x 10 reps
Set 3- Black Resistance Band 25 lbs of chains x 11 reps
3-12-2012 Back and Biceps
Band Resisted Pulldowns
Set 1- Black Resistance Band 120 lbs x 10 reps
Set 2- Black Resistance Band 140 lbs x 7 reps
Set 3- Black Resistance Band 145 lbs x 7 reps
Set 4- Black Resistance Band 160 lbs x 5 reps
Cable Row
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 8 reps
Set 3- 160 lbs x 5 reps
Set 4- 120 lbs x 12 reps
Set 5- 120 lbs x 11 reps
Set 6- 120 lbs x 8 reps
Set 7- 120 lbs x 9 reps
Cable Pullovers supersetted with Incline DB Curls
Set 1- 90 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 90 lbs x 15 reps x 25 lbs x 10 reps
Set 3- 90 lbs x 15 reps x 25 lbs x 10 reps
3-14-2012 Shoulders and Traps
Smith Machine Shoulder Press
Set 1- 100 lbs x 10 reps
Set 2- 110 lbs x 10 reps
Set 3- 120 lbs x 15 reps
DB Front Raises
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Cleans
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
(Front Raises, Side Laterals and Cleans were supersetted)
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 10 reps
Set 2- 75 lbs x 10 reps
Set 3- 75 lbs x 10 reps
3-16-2012 Chest, Back and Triceps
Incline Pin Press
Set 1- 165 lbs x 8 reps
Set 2- 185 lbs x 3 reps
Set 3- 190 lbs x 2 reps
Cable Rows
Set 1- 150 lbs x 10 reps
Set 2- 160 lbs x 10 reps
Set 3- 170 lbs x 11 reps
Flye Machine
Set 1- 140 lbs x 10 reps
Set 2- 140 lbs x 10 reps
Set 3- 140 lbs x 10 reps
Set 4- 140 lbs x 10 reps
Set 5- 140 lbs x 10 reps
Set 6- 140 lbs x 10 reps
Set 7- 140 lbs x 12 reps
Skullcrushers with Resistance Band and Chains
Set 1- Black Resistance Band 25 lbs of chains x 15 reps
Set 2- Black Resistance Band 25 lbs of chains x 15 reps
Set 3- Black Red Resistance Band 25 lbs of chains x 6 reps
My diet nutrient breakdown for the next 2 weeks:
Non-Training Days- Calories- 2500, Protein- 300g, Carbs- 200g, Fat- 60g
Training Days- Calories- 2800, Protein- 325g, Carbs- 245g, Fat- 65g