5-18-2012 Cardio
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each set. Burned 512 calories in 28 minutes.
5-18-2012 Weight Update
bodyweight is down to 190 lbs this morning.
5-19-2012 Delts, Back and Traps
30 minutes before training: 1 serving of Animal Rage
During training: 1 serving of Universal Atomic 7
30 minutes after training: 1 serving of Biotest Surge Recovery
Smith Machine Shoulder Pin Press
Set 1- 120 lbs x 5 reps
Set 2- 130 lbs x 2 reps
Set 3- 120 lbs x 5 reps
Underhand Grip Pulldowns supersetted w/ DB Side Laterals
Set 1- 145 lbs x 15 reps x 15 lbs x 15 reps
Set 2- 145 lbs x 15 reps x 15 lbs x 15 reps
Set 3- 145 lbs x 15 reps x 15 lbs x 15 reps
BB Front Raise supersetted w/ Rear Delt Cable Flyes
Set 1- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 20 lbs x 10 reps
Set 3- 30 lbs x 10 reps x 20 lbs x 10 reps
5-19-2012 Cardio
Functional Rope HIIT: 30 rounds of 50 power slaps each round in 32 minutes. burned 555 calories
5-21-2012 Chest, Back and Triceps
30 minutes before training: 1 serving of Animal Rage
During Training: 1 serving of Universal Atomic 7
After Training: 1 serving of Biotest Surge Recovery
Incline Pin Press
Set 1- 140 lbs x 8 reps
Set 2- 160 lbs x 6 reps
Set 3- 180 lbs x 2 reps
Incline DB Rows
Set 1- 60 lbs x 20 reps
Set 2- 60 lbs x 15 reps
Set 3- 60 lbs x 15 reps
Cable Flye DB Press
Set 1- 30 lb Dbs, 30 lbs on cable x 15 reps
Set 2- 30 lb Dbs, 30 lbs on cable x 10 reps
Set 3- 30 lb Dbs, 30 lbs on cable x 6 reps
Cable Pushdown
Set 1- 90 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps
5-21-2012 Cardio
Functional Rope HIIT: 30 rounds of 50 power slaps each round. Took 31 minutes and 30 seconds and burned 464 calories.
5-23-2012 Back, Shoulders and Biceps
30 minutes before training: 1 serving of Animal Rage
During Training: 1 serving of Universal Atomic 7
After Training: 1 serving of Biotest Surge Recovery
1 Arm Pullups
Set 1- BW x 5 reps with Left Hand
Set 2- BW x 5 reps with Right Hand
Set 3- BW x 5 reps with Left Hand
Set 4- BW x 5 reps with Right Hand
Set 5- BW x 5 reps with Left Hand
Set 6- BW x 5 reps with Right Hand
DB Shoulder Press supersetted with Pullups
Set 1- 25 lbs x 10 reps x BW x 15 reps
Set 2- 25 lbs x 10 reps x BW x 10 reps
Set 3- 25 lbs x 10 reps x BW x 10 reps
Cable Rows
Set 1- 90 lbs x 10 reps
Set 2- 90 lbs x 10 reps
Set 3- 90 lbs x 10 reps
Set 4- 90 lbs x 10 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 10 reps
Set 7- 90 lbs x 10 reps
He-Man Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 5 reps with left hand while right hand is curled, 5 reps with right hand while left hand is curled, 10 reps with both hands.
[quote]Chris Shugart wrote:
I’m just now seeing your log for some reason.
That’s a killer rope workout. Keep up the great work! [/quote]
Thanks Chris, I appreciate it!
5-25-2012 Delts, Back and Traps
30 minutes before training: 1 serving of Animal Rage
During training: 1 serving of Universal Atomic 7
After training: 1 serving of Biotest Surge Recovery
Shoulder Pin Presses
Set 1- 120 lbs x 5 reps
Set 2- 125 lbs x 5 reps
Set 3- 125 lbs x 4 reps
Underhand Pulldowns supersetted with DB Side Laterals
Set 1- 145 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 145 lbs x 15 reps x 20 lbs x 15 reps
Barbell Front Raises supersetted w/ Cable Rear Delt Flyes
Set 1- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 30 lbs x 15 reps x 20 lbs x 15 reps
5-27-2012 Cardio Round 1
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each set. Burned 558 calories in 32:30
Cardio Round 2
Gladiator Conditioning: 5 rounds:
30 seconds of Burn Machine Speedbag
20 seconds of Russian Twists holding a 10 lb medball
15 Crunches(Back comes off floor each crunch)
15 Pushups (all done in circuit fashion, with about a minute rest between each circuit)
5-28-2012 Chest, Back and Triceps
Incline Pin Press
Set 1- 160 lbs x 6 reps
Set 2- 170 lbs x 2 reps
Set 3- 180 lbs x 2 reps
Incline DB Row
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 15 reps
Incline Cable Flye Press
Set 1- 30 lbs on cables, 30 lbs on DBs x 10 reps
Set 2- 30 lbs on cables, 30 lbs on DBs x 10 reps
Set 3- 30 lbs on cables, 30 lbs on DBs x 10 reps
Set 4- 30 lbs on cables, 30 lbs on DBs x 10 reps
Triceps Pushdown
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps
5-30-2012 Back, Delts and Biceps
Band Assisted One Arm Pullups
Set 1- 5 reps with Left Hand
Set 2- 5 reps with Right Hand
set 3- 5 reps with Left Hand
Set 4- 5 reps with Right Hand
Set 5- 5 reps with Left Hand
Set 6- 5 reps with Right Hand
Pullups supersetted with DB Shoulder Press
Set 1- BW x 12 reps x 25 lbs x 10 reps
Set 2- BW x 12 reps x 25 lbs x 10 reps
Set 3- BW x 10 reps x 25 lbs x 10 reps
Closegrip Cable Rows
Set 1- 90 lbs x 10 reps
Set 2- 90 lbs x 10 reps
Set 3- 90 lbs x 10 reps
Set 4- 90 lbs x 10 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 10 reps
Set 7- 90 lbs x 10 reps
Double Biceps Cable Curls (30’s)
Set 1- 40 lbs x 10 reps with right arm while left arm is flexed, 40 lbs x 10 reps with left arm while right arm is flexed, 40 lbs x 10 reps with both arms at the same time.
Set 2- 40 lbs x 10 reps with left arm while right arm is flexed, 40 lbs x 10 reps with right arm while left arm is flexed, 40 lbs x 10 reps with both arms at the same time.
Set 3- Both arms at the same time, 40 lbs x 12 reps
5-31-2012 Cardio
Gladiator Conditioning: 5 rounds
30 seconds of Burn Machine Speedbag
15 Crunches(Back comes off floor each crunch)
15 Pushups (all done in circuit fashion, with about a minute rest between each circuit)
After all 5 rounds were done: 100 reps of pullovers with a 10 lb Medicine Ball
Completed in 16 minutes and 48 seconds
6-1-2012 Cardio
Gladiator Conditioning: 5 rounds
30 seconds of BurnMachine Speedbag
15 crunches
15 pushups
After all 5 rounds were done: 100 pullovers with a 10 lb Medicine Ball
Completed everything in 16:10
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each set. Burned 512 calories in 31:00.
6-2-2012 Delts, Back, Traps and Cardio
Smith Machine Shoulder Pin Press
Set 1- 125 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 135 lbs x 5 reps
Underhand Grip Pulldowns supersetted with DB Side Laterals
Set 1- 145 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 145 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 145 lbs x 15 reps x 20 lbs x 15 reps
Barbell Front Raises supersetted with Cable Rear Delt Flyes
Set 1- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 30 lbs x 15 reps x 20 lbs x 15 reps
Cardio Round 1
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each round.
Cardio Round 2
Gladiator Conditioning: 5 rounds of:
30 seconds of Burn Machine Speedbag
15 crunches
15 pushups
After 5 rounds are completed: 100 reps of pullovers with 10 lb medicine ball
6-4-2012 Cardio
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each set. Burned 499 calories in 30 minutes and 30 seconds.
6-5-2012 Chest, Back and Triceps
Incline Smith Machine Pin Press
Set 1- 170 lbs x 4 reps
Set 2- 180 lbs x 3 reps
Set 3- 185 lbs x 3 reps
Incline DB Row
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 15 reps
Incline Flye Press
Set 1- 30 lb dbs, 30 lbs on cable x 10 reps
Set 2- 30 lb dbs, 30 lbs on cable x 10 reps
Set 3- 30 lb dbs, 30 lbs on cable x 10 reps
Set 4- 30 lb dbs, 30 lbs on cable x 10 reps
Triceps Pushdown
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 2- 115 lbs x 15 reps
6-6-2012 Back, Shoulders and Biceps
Band Assisted 1 Hand Pullups
Set 1- BW x 5 reps with left hand
Set 2- Bw x 5 reps with right hand
Set 3- BW x 5 reps with left hand
Set 4- BW x 5 reps with right hand
Set 5- BW x 5 reps with left hand
Set 6- BW x 5 reps with right hand
Wide Grip Pullups supersetted with DB shoulder presses
Set 1- BW x 15 reps x 25 lbs x 10 reps
Set 2- BW x 12 reps x 25 lbs x 10 reps
Set 3- BW x 10 reps x 25 lbs x 14 reps
Cable Rows
Set 1- 90 lbs x 10 reps
Set 2- 90 lbs x 10 reps
Set 3- 90 lbs x 10 reps
Set 4- 90 lbs x 10 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 10 reps
Set 7- 90 lbs x 10 reps
Cable Curls
Set 1- 40 lbs x 10 reps w/ left arm, 10 reps w/ right arm, 10 reps with both arms
Set 2- 40 lbs x 10 reps w/ left arm, 10 reps w/ right arm, 10 reps with both arms
Set 3- 40 lbs x 20 reps (both arms at same time)
6-8-2012 Shoulders, Back and Traps
Smith Machine Shoulder Pin Press
Set 1- 130 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 140 lbs x 4 reps
Underhand Pulldowns supersetted w/ DB Side Laterals
Set 1- 145 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 145 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 145 lbs x 15 reps x 20 lbs x 15 reps
Barbell Front Raise supersetted w/ Cable Rear Delt Flyes
Set 1- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 30 lbs x 15 reps x 20 lbs x 15 reps
6-9-2012 Cardio
Gladiator Conditioning: 5 rounds
20 seconds of Burn Machine Speedbag
20 Crunches
20 Pushups
After 5 rounds of the above: 100 pullovers with 10 lb medicine ball
100 chest presses with 10 lb medicine ball
Completed in 16:30