3-17-2012 Cardio
Cardio done: HIIT Functional Rope, 10 rounds, 50 power slaps each round, 20 seconds of rest between each round.
3-21-2012 Back and Biceps
Weighted Pullups
Set 1- White Resistance Band 25 lbs x 10 reps
Set 2- White Resistance Band 50 lbs x 11 reps
Set 3- White Resistance Band 50 lbs x 10 reps
Pullups supersetted with OffSet DB Shoulder Press
Set 1- BW x 25 reps x 30 lbs in left hand and 20 lbs in right hand x 17 reps
Set 2- BW x 20 reps x 20 lbs in left hand and 30 lbs in right hand x 17 reps
Cable Rows (40 seconds of rest between sets)
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 7 reps
Set 3- 140 lbs x 5 reps
Set 4- 100 lbs x 10 reps
Set 5- 100 lbs x 10 reps
Set 6- 100 lbs x 8 reps
Set 7- 100 lbs x 8 reps
Cable Pullover supersetted with Incline Curls
Set 1- 90 lbs x 15 reps x 25 lbs x 12 reps
Set 2- 90 lbs x 15 reps x 25 lbs x 7 reps 7 reps of Hammer Curls
Set 3- 90 lbs x 15 reps x 15 lbs x 20 reps
3-23-2012 Shoulders and Traps
Smith Machine Shoulder Press
Set 1- 130 lbs x 5 reps
Set 2- 140 lbs x 5 reps
Set 3- 150 lbs x 5 reps
DB Front Raise
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 15 reps
Set 2- 15 lbs x 15 reps
(Front Raises, Side Laterals and Cleans were done superset style)
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 10 reps
Set 2- 80 lbs x 10 reps
Set 3- 85 lbs x 10 reps
3-26-2012 Chest, Back and Triceps
Incline Barbell Pin Press
Set 1- 175 lbs x 6 reps
Set 2- 185 lbs x 4 reps
Set 3- 195 lbs x 3 reps
Inverted Rows
Set 1- BW x 10 reps
Set 2- BW x 10 reps
Set 3- BW x 15 reps
Machine Flye
Set 1- 150 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps
Set 4- 150 lbs x 10 reps
Set 5- 150 lbs x 10 reps
Set 6- 150 lbs x 10 reps
Set 7- 150 lbs x 15 reps
Skullcrushers
Set 1- 25 lbs of chains Black Resistance Band x 15 reps
Set 2- 25 lbs of chains Black Resistance Band x 10 reps
Set 3- 25 lbs of chains Black Resistance Band x 8 reps
Close Grip Bench Press
Set 1- 70 lbs x 15 reps
Set 2- 90 lbs x 12 reps
Set 3- 90 lbs x 10 reps
(Skullcrushers and Close Grip Bench Press were supersetted)
3-26-2012 Cardio
HIIT Functional Rope: 12 sets of 50 power slaps with 20 seconds of rest between each set.
3-28-2012 Back, Shoulders and Biceps
Weighted Pullups
Set 1- White Resistance Band 75 lbs x 5 reps
Set 2- White Resistance Band 75 lbs x 5 reps
Set 3- White Resistance Band 75 lbs x 5 reps
Offset DB Shoulder Press supersetted with Bodyweight Pullups
Set 1- 30 lbs in right hand, 20 lbs in left hand x 20 reps x BW x 25 reps
Set 2- 20 lbs in right hand, 30 lbs in left hand x 20 reps x BW x 20 reps
Cable Rows(40 seconds of rest between sets)
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 8 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 8 reps
Set 5- 100 lbs x 10 reps
Set 6- 100 lbs x 10 reps
Set 7- 100 lbs x 10 reps
Cable Pullovers
Set 1- 100 lbs x 15 reps
Set 2- 100 lbs x 15 reps
Set 3- 100 lbs x 15 reps
Incline DB Curls(Negatives)
Set 1- 20 lbs x 10 reps(5 second negative)
Set 2- 20 lbs x 8 reps(5 second negative)
Set 3- 20 lbs x 5 reps(5 second negative) 10 reps regular tempo.
(Cable Pullovers and Incline DB Curls were supersetted)
3-29-2012 Cardio
HIIT Functional Rope, 12 rounds of 50 power slaps with 20 seconds of rest between each round.
As of tomorrow I will be 12 weeks out from the 2012 NPC USA Wheelchair Bodybuilding Championship/Great Gulf States Bodybuilding Competition.
I am sitting at 197 lbs this morning. The goal is to come in at a shredded 175 lbs at weigh-in. Its time to get busy!
3-31-2012 Shoulders and Traps
Smith Machine Shoulder Press
Set 1- 140 lbs x 5 reps
Set 2- 150 lbs x 5 reps
Set 3- 160 lbs x 5 reps
Front Plate Raise
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
DB Side Lateral Negatives
Set 1- 20 lbs x 10 reps
Set 2- 20 lbs x 10 reps
BPA
Set 1- Purple Resistance Band x 10 reps
Set 2- Purple Resistance Band x 10 reps
(Front Plate Raises, DB Side Laterals and BPA were supersetted)
Seated DB Deadlift to Shrug
Set 1- 75 lbs x 10 reps
Set 2- 85 lbs x 10 reps
Set 3- 85 lbs x 10 reps
3-31-2012 Cardio
HIIT Functional Rope: 12 rounds of 50 power slaps, 20 seconds of rest between each set.
4-2-2012 Chest, Back and Triceps
Incline Barbell Pin Press
Set 1- 135 lbs x 6 reps
Set 2- 165 lbs x 4 reps
Set 3- 200 lbs x 1 rep
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 13 reps
Machine Flye
Set 1- 150 lbs x 10 reps
Set 2- 170 lbs x 10 reps
Set 3- 170 lbs x 10 reps
Set 4- 170 lbs x 10 reps
Set 5- 170 lbs x 10 reps
Set 6- 170 lbs x 10 reps
Set 7- 170 lbs x 10 reps
Skullcrushers
Set 1- Red Black Resistance Bands 25 lbs of Chains x 14 reps
Set 2- Red Black Resistance Bands 25 lbs of Chains x 12 reps
Set 3- Red Black Resistance Bands 25 lbs of Chains x 6 reps x 25 lbs of Chains x 14 reps
4-3-2012 Cardio
HIIT Functional Rope 12 rounds of 50 power slaps with 20 seconds of rest between each round.
4-4-2012 Back and Shoulders
Weighted Pullups supersetted with DB Shoulder Presses
Set 1- Green Resistance Band 50 lbs x 5 reps 35 lbs x 10 reps
Set 2- Green Resistance Band 50 lbs x 5 reps 35 lbs x 10 reps
Set 3- Green Resistance Band 50 lbs x 6 reps 35 lbs x 11 reps
Cable Rows supersetted with DB Side Laterals
Set 1- 140 lbs x 10 reps 20 lbs x 10 reps
Set 2- 140 lbs x 10 reps 20 lbs x 10 reps
Set 3- 140 lbs x 10 reps 20 lbs x 10 reps
Set 4- 140 lbs x 10 reps 20 lbs x 10 reps
Set 5- 140 lbs x 10 reps 20 lbs x 10 reps
Set 6- 140 lbs x 10 reps 20 lbs x 10 reps
Set 7- 140 lbs x 10 reps 20 lbs x 10 reps
Seated DB Deadlift into Shrug supersetted with BPA
Set 1- 75 lbs x 10 reps 10 reps
Set 2- 75 lbs x 10 reps 10 reps
4-7-2012 Cardio
Handcycle- Crescent City Classic 10k Roadrace- 6.39 miles in 1 hour and 3 minutes.
4-10-2012 Chest, Back and Triceps
DB Floor Press
Set 1- 70 lbs x 8 reps
Set 2- 80 lbs x 5 reps
Set 3- 85 lbs x 5 reps
Set 4- 90 lbs x 7 reps
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 10 reps
Set 3- BW x 10 reps
Precor Incline Chest Press Machine(40 seconds of rest between sets)
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 6 reps
Set 5- 110 lbs x 8 reps
Set 6- 110 lbs x 7 reps
Set 7- 100 lbs x 9 reps
Lying Cable Pushdowns
Set 1- 100 lbs x 15 reps
Set 2- 100 lbs x 12 reps
Set 3- 100 lbs x 15 reps
4-12-2012 Back, Shoulders and Biceps
Wide Grip Pulldowns(Max Effort)
Set 1- 240 lbs x 6 reps
Set 2- 260 lbs x 3 reps
Set 3- 280 lbs x 2 reps
Wide Grip Pulldowns supersetted with 1 Side DB Shoulder Press
Set 1- 140 lbs x 15 reps 35 lbs on Left Side x 10 reps
Set 2- 140 lbs x 15 reps 35 lbs on Right Side x 10 reps
Seated Wide Grip Cable Rows(40 sec of rest between sets)
Set 1- 200 lbs x 10 reps
Set 2- 200 lbs x 10 reps
Set 3- 200 lbs x 10 reps
Set 4- 200 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullovers supersetted with DB Hammer Curls
Set 1- 50 lbs x 15 reps 35 lbs x 10 reps
Set 2- 50 lbs x 15 reps 40 lbs x 10 reps
Set 3- 50 lbs x 15 reps 40 lbs x 14 reps
4-16-2012 Chest, Back and Triceps
DB Floor Press
Set 1- 75 lbs x 8 reps
Set 2- 85 lbs x 6 reps
Set 3- 95 lbs x 3 reps
Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 13 reps
Set 3- BW x 10 reps
Precor Incline Chest Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 6 reps
Set 4- 110 lbs x 10 reps
Set 5- 110 lbs x 7 reps
Set 6- 100 lbs x 7 reps
Set 7- 90 lbs x 8 reps
Laying Triceps Pushdown supersetted with Pushups
Set 1- 110 lbs x 15 reps x 10 reps
Set 2- 110 lbs x 12 reps x 10 reps
Set 3- 100 lbs x 15 reps x 10 reps
4-18-2012 Back, Shoulders and Biceps
Widegrip Pulldowns(max effort)
Set 1- 240 lbs x 6 reps
Set 2- 260 lbs x 3 reps
Set 3- 280 lbs x 3 reps
Widegrip Pulldowns supersetted with One Sided DB Shoulder Press
Set 1- 150 lbs x 15 reps x 35 lbs x 10 reps Left Side
Set 2- 150 lbs x 15 reps x 35 lbs x 10 reps Right Side
Set 3- 150 lbs x 15 reps x 35 lbs x 10 reps Left Side
Set 4- 150 lbs x 15 reps x 35 lbs x 10 reps Right Side
Seated Rows(rope attachment)
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullovers supersetted with DB Hammer Curls
Set 1- 50 lbs x 15 reps x 35 lbs x 8 reps
Set 2- 55 lbs x 15 reps x 40 lbs x 8 reps
Set 3- 55 lbs x 15 reps x 40 lbs x 8 reps
4-20-2012 Shoulders, Traps and Abs
Chain Shoulder Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 8 reps
Set 3- 50 lbs x 7 reps
Plate Front Raise supersetted with Chain Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit:
Set 1-Russian Twist- 9 lb medicine ball x 20 seconds
Situps- 7 reps
Russian Twist- 9 lb medicine ball x 20 seconds
Crunches- 10 reps
Set 2- Russian Twist- 9 lb medicine ball x 20 seconds
Situps- 4 reps
Russian Twist- 9 lb medicine ball x 20 seconds
Crunches- 10 reps
Shrugs supersetted with BPA
Set 1- 75 lbs x 10 reps x 10 BPA
Set 2- 75 lbs x 14 reps x 10 BPA
4-21-2012 Cardio
Functional Rope HIIT- 12 rounds of 50 power slaps with 20 seconds of rest between each round.