Journey to be a Pro Wheelchair Bodybuilder

Training Training Logs
141

Saturday, November 17, 2012 Chest and Triceps

During training: 2 scoops of Amino Acid/Caffeine Mixture

Flat Board Press
Set 1- 210 lbs x 8 reps
Set 2- 220 lbs x 5 reps
Set 3- 225 lbs x 4 reps

Cable Crossovers
Set 1- 50 lbs x 20 reps
Set 2- 60 lbs x 16 reps

Medball Pushups with feet on Plyo Box
Set 1- BW x 15 reps
Set 2- BW x 15 reps

Regular Pushups with feet on Plyo Box
Set 1- BW x 16 reps

Triceps Extension from Plank with Band Assistance
Set 1- BW x 8 reps
Set 2- BW x 8 reps

Overhead Cable Triceps Extension
Set 1- 105 lbs x 12 reps
Set 2- 105 lbs x 12 reps

Rolling DB Triceps Extensions
Set 1- 35 lbs x 13 reps
Set 2- 35 lbs x 15 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine

142

Sunday, November 18, 2012
Back and Biceps

During Training: 2 scoops of Amino Acid/Caffeine Mixture

Close Grip Underhand Pulldown
Set 1- 175 lbs x 8 reps
Set 2- 205 lbs x 6 reps
Set 3- 235 lbs x 4 reps

Cable Row
Set 1- 150 lbs x 20 reps
Set 2- 180 lbs x 20 reps

Straight Arm Pulldown
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps

Laying Cable Curls
Set 1- 90 lbs x 20 reps
Set 2- 105 lbs x 15 reps

Biceps Blaster (giant set of zottman curls, db curls and hammer curls)
Set 1- 20 lbs x 10 reps x 10 reps x 10 reps
Set 2- 20 lbs x 10 reps x 10 reps x 10 reps

Cable Double Biceps Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine

143

Tuesday, November 20, 2012
Delts

During Training: 2 scoops of Amino Acid/Caffeine Mixture

DB Arnold Press
Set 1- 35 lbs x 10 reps
Set 2- 35 lbs x 8 reps
Set 3- 35 lbs x 6 reps

Supersetted with

Front Plate Raises
Set 1- 25 lbs x 8 reps
Set 2- 25 lbs x 8 reps
Set 3- 25 lbs x 8 reps

1 Arm DB Side Lateral(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

Rear Delt Flye
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

144

Friday, November 23, 2012
Cardio
Dragonfly Handcycle
Distance: 4.94 miles
Time: 37 minutes 42 seconds
Calories Burned: 632

145

Saturday, November 24, 2012
Chest and Triceps

During Training: 4 scoops of Amino Acid/Caffeine Mixture

Flat Board Press
Set 1- 180 lbs x 7 reps
Set 2- 230 lbs x 5 reps
Set 3- 235 lbs x 2 reps

Medball Pushups w/ feet elevated on Plyo Box
Set 1- BW x 20 reps
Set 2- BW x 20 reps

Regular Pushups w/ feet elevated on Plyo Box
Set 1- BW x 25 reps

Cable Crossovers
Set 1- 50 lbs x 17 reps
Set 2- 50 lbs x 17 reps

Band Assisted Laying Triceps Extension From Plank
Set 1- BW x 8 reps
Set 2- BW x 8 reps

Overhead Cable Triceps Extensions
Set 1- 105 lbs x 12 reps
Set 2- 105 lbs x 13 reps

Rolling Triceps Extensions
Set 1- 35 lbs x 15 reps
Set 2- 40 lbs x 15 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine

146

Sunday, November 25, 2012
Back and Biceps

During Training: 3 scoops of Amino Acid/Caffeine Mixture

Close Grip Underhand Pulldown
Set 1- 190 lbs x 7 reps
Set 2- 220 lbs x 5 reps
Set 3- 240 lbs x 4 reps

Hand Over Hand Strongman Row
Set 1- Small Tire + 25 lbs x 25 feet
Set 2- Small Tire + 25 lbs x 25 feet

Straight Arm Pulldown
Set 1- 90 lbs x 15 reps
Set 2- 105 lbs x 15 reps

Laying Cable Curls
Set 1- 105 lbs x 17 reps
Set 2- 110 lbs x 11 reps

Biceps Shocker(Giant Set of zottman curls, db curls and hammer curls)
Set 1- 20 lbs x 10 reps x 10 reps x 10 reps
Set 2- 20 lbs x 10 reps x 10 reps x 10 reps

Double Biceps Cable Curl
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps

Post Training- 2 scoops of Surge Recovery w/ 5 grams of Glutamine

147

Thursday November 29, 2012
Delts and Traps

During Training- 3 scoops of Amino Acid/Caffeine Mixture

Round 1-
Arnold Press- 20 lbs x 15 reps
Rear Delt Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps

Round 2-
Arnold Press- 20 lbs x 15 reps
Rear Delt Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps

Round 3-
Arnold Press- 20 lbs x 15 reps
Rear Delt Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps

DB Side Laterals
Set 1- 20 lbs x 25 reps
Set 2- 20 lbs x 25 reps

DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps

Post Training- 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine

148

Saturday, December 1, 2012
Cardio
Dragonfly Handcycle
Distance: 5.04 miles
Time: 38:52
Calories Burned: 727

149

Wednesday, December 5, 2012
Delts

During Training: 3 scoops of Amino Acid/Caffeine Mixture

Round 1(giant set, 2 min rest between sets)
DB Arnold Press- 20 lbs x 15 reps
DB Rear Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps

Round 2
DB Arnold Press- 20 lbs x 15 reps
DB Rear Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps

Round 3
DB Arnold Press- 20 lbs x 15 reps
DB Rear Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps

DB Side Laterals
Set 1- 20 lbs x 25 reps
Set 2- 20 lbs x 25 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine

150

Thursday, December 6, 2012
Cardio
Dragonfly Handcycle
Distance: 5.57 miles
Time: 40 minutes and 51 seconds
Calories Burned: 752

151

Saturday, December 8, 2012
Chest, Back, Triceps and Biceps

During Training: 6 scoops of Amino Acid/Caffeine Mixture

Band Assisted Plyo Pushups
Set 1- 5 reps
Set 2- 5 reps
Set 3- 5 reps

Smith Machine Floor Press supersetted w/ Inverted Rows
Set 1- 180 lbs x 8 reps, BW x 15 reps
Set 2- 200 lbs x 6 reps, BW x 15 reps
Set 3- 210 lbs x 3 reps, BW x 15 reps

Chest Supported DB Row supersetted w/ Cable Crossovers
Set 1- 80 lbs x 10 reps, 50 lbs x 15 reps
Set 2- 80 lbs x 10 reps, 50 lbs x 15 reps
Set 3- 80 lbs x 8 reps, 50 lbs x 15 reps

Triceps Pushdowns supersetted w/ Incline DB Curls
Set 1- 120 lbs x 15 reps, 20 lbs x 15 reps
Set 2- 120 lbs x 15 reps, 20 lbs x 15 reps
Set 3- 120 lbs x 15 reps, 20 lbs x 15 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine

152

Sunday, December 9, 2012
Cardio
Dragonfly Handcycle
Distance: 6.53 miles
Time: 53 minutes 1 second
Calories Burned: 915

153

Thursday, December 13, 2012
Delts

Pre-training: 4 scoops of Amino Acid/Caffeine Mixture
during training: 1 scoop of Amino Acid Mixture

1 Arm DB Side Lateral
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps

DB Arnold Press
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 12 reps
Set 3- 30 lbs x 8 reps x 4 reps

DB Rear Delt Flye
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 20 reps

Supersetted With

Front Plate Raise
Set 1- 25 lbs x 20 reps
Set 2- 25 lbs x 20 reps
Set 3- 25 lbs x 20 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine

154

Tuesday, December 18, 2012
Cardio
Dragonfly Handcycle
Distance: 6.39 miles
Time: 53:11
Calories burned: 886

155

Wednesday, December 19, 2012
Delts

During Training: 1 serving of Amino Acid Mixture

DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps

DB Arnold Press
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 15 reps
Set 3- 30 lbs x 10 reps x 5 reps(restpause)

Reverse Flye on Pec Deck
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Set 3- 90 lbs x 20 reps

Supersetted with

Front Plate Raise
Set 1- 25 lbs x 20 reps
Set 2- 25 lbs x 20 reps
Set 3- 25 lbs x 20 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine

156

Thursday, December 20, 2012
Chest and Triceps

During Training: 1 serving of Amino Acid Mixture

Flat Smith Machine Board Press
Set 1- 210 lbs x 8 reps
Set 2- 220 lbs x 6 reps
Set 3- 225 lbs x 7 reps

Medball Pushups(one hand on medball, both feet on plyo box)
Set 1- 15 reps medball on right side
Set 2- 15 reps medball on left side

Regular pushups with feet on plyo box
Set 1- 20 reps

Cable Crossovers
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps

Closegrip Floor Press
Set 1- 140 lbs x 10 reps
Set 2- 140 lbs x 7 reps

Overhead Cable Extensions
Set 1- 105 lbs x 16 reps
Set 2- 105 lbs x 12 reps

Laying Triceps Pushdowns
Set 1- 105 lbs x 12 reps
Set 2- 105 lbs x 12 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine

157

Saturday, December 22, 2012
Back and Biceps

30 minutes before training: 4 scoops of Amino Acid/Caffeine Mixture
Sipped during training: 1 serving of Amino Acid Mixture

Closegrip Underhand Pulldowns
Set 1- 180 lbs x 7 reps
Set 2- 210 lbs x 5 reps
Set 3- 240 lbs x 3 reps

Strongman Hand Over Hand Rows
Set 1- Small Tire + 25 lbs x 25 feet
Set 2- Small Tire + 25 lbs x 25 feet

Straight Arm Pulldowns
Set 1- 120 lbs x 15 reps
Set 2- 125 lbs x 15 reps

Laying Cable Curls
Set 1- 105 lbs x 17 reps
Set 2- 105 lbs x 11 reps

Biceps Shocker(giant set of zottman curls, db curls and hammer curls)
Set 1- 15 lbs x 10 reps x 10 reps x 10 reps
Set 2- 15 lbs x 10 reps x 10 reps x 10 reps

Double Cable Curls
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine

158

Sunday, December 23, 2012
Cardio
Dragonfly Handcycle
Distance: 5.45 miles
Time: 44 minutes 22 seconds
Calories Burned: 781

159

Monday, December 24, 2012
Chest and Triceps

30 min before training: 4 scoops of Amino Acid/Caffeine Mixture
During Training: 1 serving of Amino Acid Mixture

Flat Board Press
Set 1- 200 lbs x 5 reps
Set 2- 220 lbs x 6 reps
Set 3- 225 lbs x 2 reps

Medball Pushups(feet on a plyo box
Set 1- 20 reps
Set 2- 20 reps

Regular Pushups(feet on a plyo box)
Set 1- 20 reps

Cable Crossovers
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps

Closegrip Floor Press
Set 1- 150 lbs x 10 reps
Set 2- 150 lbs x 7 reps

Overhead Cable Extensions
Set 1- 105 lbs x 16 reps
Set 2- 105 lbs x 13 reps

Laying Cable Pushdowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 13 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine

160

Wednesday, December 26, 2012
Delts and Traps

During Training: 1 serving of Amino Acid Mixture

Machine Shoulder Press
Set 1- 150 lbs x 10 reps
Set 2- 170 lbs x 10 reps
Set 3- 190 lbs x 10 reps

DB Side Lateral
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps

Front Plate Raises
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps

Rear Delt Flye
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Set 3- 90 lbs x 20 reps

DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps

Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine