Hey Brian!
Just noticed your log and I wanted to let you know its very inspiring. Keep at it dude, from your pics it looks like you have a good base and wide shoulders. Good luck with everything and I’ll be following along!
6-10-2012 Cardio
AM Cardio: 5 rounds
Burn Machine Speedbag- 20 seconds
20 crunches
20 pushups
after 5 rounds: 100 chest presses with 10 lb medicine ball
PM Cardio: 5 rounds
Burn Machine Speedbag- 20 seconds
20 crunches
20 pushups
after 5 rounds: 100 chest presses with 10 lb medicine ball
6-11-2012 Chest, Back, Triceps
Incline Smith Machine Pin Presses
Set 1- 140 lbs x 5 reps
Set 2- 140 lbs x 5 reps
Set 3- 145 lbs x 6 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 supersetted w/ Incline DB Press
Set 1- 30 lbs on cable, 30 lb DBs x 10 reps x 30 lbs x 10 reps
Set 2- 30 lbs on cable, 30 lb DBs x 10 reps x 30 lbs x 10 reps
Set 3- 30 lbs on cable, 30 lb DBs x 10 reps x 30 lbs 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
Thank you Patrick2. I am actually 4 days out from the 2012 NPC USA Wheelchair Bodybuilding Championship. I will post pics up after the show. Lots of hard work these past few months. Thanks for following my training log![quote]Patrick2 wrote:
Hey Brian!
Just noticed your log and I wanted to let you know its very inspiring. Keep at it dude, from your pics it looks like you have a good base and wide shoulders. Good luck with everything and I’ll be following along![/quote]
6-13-2012 Back, Shoulders and Biceps
Band Assisted One 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
Pullups supersetted w/ DB Shoulder Presses
Set 1- BW x 15 reps x 25 lbs x 10 reps
Set 2- BW x 10 reps x 25 lbs x 10 reps
Set 3- BW x 10 reps x 25 lbs x 15 reps
Cable Row
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
Set 1- 30 lbs x 10 reps w/ right arm while left arm is flexed, 10 reps w/ Left arm while right arm is flexed, 10 reps w/ both arms at the same time
Set 2- 30 lbs x 10 reps w/ left arm while right arm is flexed, 10 reps w/ right arm while left arm is flexed, 10 reps w/ both arms at the same time
Set 3- 30 lbs x 30 reps w/ both arms at the same time.
6-15-2012 Shoulders and Traps
Smith Machine Shoulder Pin Press
Set 1- 140 lbs x 5 reps
Set 2- 145 lbs x 5 reps
Set 3- 150 lbs x 5 reps
Underhand Pulldowns supersetted w/ DB Side Laterals
Set 1- 145 lbs x 15 reps x 25 lbs x 10 reps
Set 2- 145 lbs x 15 reps x 25 lbs x 10 reps
Set 3- 145 lbs x 10 reps x 25 lbs x 10 reps
Barbell Front Raises supersetted w/ Rear Delt Flye
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
6-18-2012 Upper Body Glycogen Depletion Session
DB Floor Press supersetted w/ Cable Row supersetted w/ Situp
Set 1- 50 lbs x 15 reps x 150 lbs x 15 reps x 10 reps
Set 2- 65 lbs x 15 reps x 150 lbs x 15 reps x 10 reps
Set 3- 70 lbs x 15 reps x 150 lbs x 15 reps x 10 reps
Widegrip Pulldown supersetted w/ DB Shoulder Press
Set 1- 145 lbs x 15 reps x 30 lbs x 10 reps
Set 2- 145 lbs x 15 reps x 25 lbs x 12 reps
Closegrip Pulldown supersetted w/ DB Side Lateral
Set 1- 130 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 130 lbs x 15 reps x 20 lbs x 15 reps
Incline Cable Flye supersetted w/ Incline DB Curl
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 12 reps x 20 lbs x 8 reps
Set 3- 30 lbs x 15 reps x 15 lbs x 15 reps
After a break from keeping up this log, I am back. Coming back bigger and better for 2013!
Saturday, November 3, 2012
Chest and Triceps
During Training: 6 scoops of BCAA Caffeine Mixture
Incline Pin Press
Set 1- 160 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 167.5 lbs x 2 reps
Set 4- 167.5 lbs x 5 reps(pins set higher)
Flat DB Flye
Set 1- 35 lbs x 18 reps
Set 2- 35 lbs x 18 reps
Flat Cable Flye
Set 1- 60 lbs x 13 reps
Set 2- 60 lbs x 8 reps 2 forced reps
Floor Skullcrushers
Set 1- 60 lbs x 16 reps
Set 2- 70 lbs x 6 reps
Overhead DB Extensions
Set 1- 80 lbs x 13 reps
Set 2- 80 lbs x 8 reps
Chain Skullcrushers
Set 1- 25 lbs x 17 reps
Set 2- 25 lbs x 20 reps
Post Training: 2 scoops of Surge Recovery by Biotest with 5 grams of glutamine
Any pictures from the competition? Awesome work man very inspiring.
[quote]CacheMnyMustang wrote:
Any pictures from the competition? Awesome work man very inspiring.[/quote]
I’ll post some up. Thanks, I appreciate it.
Sunday, November 4, 2012
Back and Biceps
30 min before training: 4 scoops of amino acid/caffeine mixture
During training: 2 scoops of amino acid/caffeine mixture
Wide Grip Pullups
Set 1- BW x 15 reps
Set 2- BW x 11 reps
Set 3- BW x 8 reps
Chest Supported DB Row
Set 1- 80 lbs x 15 reps
Set 2- 85 lbs x 10 reps
DB Pullovers
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 12 reps
DB Hammer Curls
Set 1- 40 lbs x 17 reps
Set 2- 45 lbs x 10 reps
Barbell Preacher Curls (21s)
Set 1- 45 lbs x 7 reps x 7 reps x 7 reps
Set 2- 45 lbs x 7 reps x 7 reps x 7 reps
Incline Chain Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine
Wednesday, November 7, 2012
Delts and Traps
30 min before training: 4 scoops of amino acid/caffeine mixture
During training: 2 scoops of amino acid/caffeine mixture
DB Arnold Press
Set 1- 15 lbs x 15 reps(warmup)
Set 2- 20 lbs x 15 reps(warmup)
Set 3- 30 lbs x 10 reps
Set 4- 30 lbs x 10 reps
Set 5- 30 lbs x 10 reps
One Arm DB Side Laterals
Set 1- 25 lbs x 10 reps (Right and Left Arm)
Set 2- 25 lbs x 10 reps (Right and Left Arm)
Set 3- 25 lbs x 10 reps (Right and Left Arm)
Rear Delt Flye on Pec Deck Machine
Set 1- 100 lbs x 15 reps
Set 2- 100 lbs x 15 reps
Set 3- 100 lbs x 15 reps
Front Plate Raise
Set 1- 25 lbs x 20 reps
DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
Post Training- 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine
Here is a picture of me at the 2012 NPC USA Wheelchair Championship on June 23rd, 2012 in Metairie, Louisiana.
1st Place Heavyweight Division
Very solid build man! Very inspiring. Keep it up!
Thank you jtownlax, very much appreciated!
[quote]jtownlax wrote:
Very solid build man! Very inspiring. Keep it up![/quote]
Friday, November 9, 2012
Cardio
Dragonfly Handcycle
Distance: 3.88 miles
Time: 30 minutes 12 seconds
Saturday, November 10, 2012
Chest and Triceps
30 min before training: 1 serving of a preworkout mixture
During Training: 6 scoops Amino Acid/Caffeine mixture
Incline Pin Press
Set 1- 150 lbs + 25 lbs of chains x 2 reps
Set 2- 155 lbs + 25 lbs of chains x 1 rep
Set 3- 155 lbs + 25 lbs of chains x 6 reps(pins set higher)
Flat DB Flye
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Flat Cable Flye
Set 1- 60 lbs x 12 reps
Set 2- 60 lbs x 10 reps + 2 forced reps
Floor Skullcrushers
Set 1- 85 lbs x 9 reps
Set 2- 85 lbs x 7 reps
Overhead DB Extensions
Set 1- 80 lbs x 16 reps
Set 2- 80 lbs x 10 reps
Chain Skullcrushers
Set 1- 25 lbs x 20 reps
Set 2- 25 lbs x 15 reps
Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine
Sunday, November 11, 2012
Back and Biceps
30 minutes before training: 4 scoops of Amino Acid/Caffeine Mixture
During Training: 2 scoops of Amino Acid/Caffeine Mixture
Pullups
Set 1- BW x 16 reps
Set 2- BW x 13 reps
Set 3- BW x 9 reps
Chest Supported DB Rows
Set 1- 85 lbs x 15 reps
Set 2- 85 lbs x 10 reps
DB Pullovers
Set 1- 65 lbs x 12 reps
Set 2- 65 lbs x 12 reps
DB Hammer Curls
Set 1- 45 lbs x 15 reps
Set 2- 45 lbs x 10 reps
Barbell Preacher Curls (21s)
Set 1- 30 lbs x 7 reps x 7 reps x 7 reps
Set 2- 30 lbs x 7 reps x 7 reps x 7 reps
Incline Chain Curls
Set 1- 25 lbs x 12 reps
Set 2- 25 lbs x 15 reps
Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine
Wednesday November 14, 2012 Delts
30 minutes before training: 4 scoops of Amino Acid/Caffeine Mixture
During training: 2 scoops of Amino Acid/Caffeine Mixture
DB Arnold Press
Set 1- 30 lbs x 10 reps
Set 2- 30 lbs x 10 reps
Set 3- 30 lbs x 10 reps
Supersetted with
Front Plate Raises
Set 1- 35 lbs x 10 reps
Set 2- 35 lbs x 8 reps
set 3- 35 lbs x 6 reps
1 Arm DB Side Laterals(restpause)
Set 1- 25 lbs x 10 reps x 4 reps
Set 2- 25 lbs x 8 reps x 4 reps
Set 3- 25 lbs x 8 reps x 4 reps
Supersetted with
Reverse Flyes (on pec deck machine)
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Set 3- 90 lbs x 20 reps
Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine