Journey to be a Pro Wheelchair Bodybuilder

Training Training Logs
161

Friday, December 28, 2012 Back and Biceps

During training: 1 serving of Amino Acid Mixture

Underhand Close Grip Pulldown
Set 1- 185 lbs x 5 reps
Set 2- 215 lbs x 4 reps
Set 3- 240 lbs x 3 reps

Strongman Row
Set 1- Small Tire + 25 lbs x 25 feet
Set 2- Small Tire + 35 lbs x 25 feet

Straight Arm Pulldown
Set 1- 125 lbs x 20 reps
Set 2- 135 lbs x 17 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, Dumbbell 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 Cable Curls
Set 1- 40 lbs x 12 reps
Set 2- 40 lbs x 12 reps

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

162

Saturday, December 29, 2012 Cardio
Functional Rope HIIT
10 rounds with 20 seconds of rest between each round
50 power slaps each round

163

Sunday, December 30, 3012 Cardio
Functional Rope HIIT
10 rounds with 20 seconds of rest between each round
50 power slaps each round

164

Wednesday, January 2, 2013 Chest and Triceps

Board Press
Set 1- 220 lbs x 6 reps
Set 2- 225 lbs x 3 reps
Set 3- 230 lbs x 2 reps

Medball Pushups(feet on a plyo box)
Set 1- Medball on the rightside x 20 reps
Set 2- Medball on the leftside x 20 reps

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

Cable Crossovers
Set 1- 50 lbs x 20 reps
Set 2- 55 lbs x 16 reps

Close Grip Floor Press
Set 1- 150 lbs x 12 reps
Set 2- 150 lbs x 7 reps

Overhead Cable Extensions
Set 1- 105 lbs x 17 reps
Set 2- 105 lbs x 15 reps

Laying Pushdowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 12 reps

165

Thursday, January 3, 2013 Delts and Traps

DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 25 lbs x 12 reps
Set 3- 30 lbs x 15 reps

DB Shoulder Press
Set 1- 35 lbs x 12 reps
Set 2- 35 lbs x 12 reps
Set 3- 35 lbs x 12 reps

Reverse Pec Deck
Set 1- 90 lbs x 20 reps
Set 2- 100 lbs x 20 reps
Set 3- 110 lbs x 12 reps

DB Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 15 reps
Set 3- 75 lbs x 15 reps

166

Friday, January 4, 2013 Back and Biceps

Close Grip Underhand Pulldown
Set 1- 190 lbs x 5 reps
Set 2- 220 lbs x 3 reps
Set 3- 250 lbs x 3 reps

Strongman Row
Set 1- small tire + 35 lbs x 30 feet
Set 2- small tire + 35 lbs x 30 feet

Straight Arm Pulldown
Set 1- 135 lbs x 18 reps
Set 2- 135 lbs x 18 reps

Laying Cable Curls
Set 1- 105 lbs x 17 reps
Set 2- 110 lbs x 12 reps

Biceps Shocker(giant set of Zottman Curls, Bicep 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 Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 12 reps

167

Saturday, January 5, 2013 Cardio
Dragonfly Handcycle
Distance: 3.77 miles
Time: 30 minutes 41 seconds

168

Monday, January 7, 2013 Cardio
Functional Rope HIIT
10 rounds with 20 seconds of rest between each round
50 power slaps each round

169

Tuesday, January 8, 2013 Chest and Triceps

During training: 1 serving of Amino Acid Mixture

Smith Machine Floor Press
Set 1- 180 lbs + 50 lbs of chains x 7 reps
Set 2- 190 lbs + 50 lbs of chains x 3 reps
Set 3- 190 lbs + 50 lbs of chains x 3 reps

Incline Chain Press
Set 1- 50 lbs x 12 reps
Set 2- 50 lbs x 12 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Triceps Dips
Set 1- BW x 15 reps
Set 2- BW x 12 reps

Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps

Supersetted with

Cable Pushdowns
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 10 reps

Post Training: 1 scoop of Whey Isolate with 1 bottle of Gatorade

170

Friday, January 11, 2013 4 minute pushup test
77 pushups in 4 minutes

171

Saturday, January 12, 2013 Back and Biceps

Weighted Pullups
Set 1- BW + 20 lb weight vest x 13 reps
Set 2- BW + 20 lb weight vest x 9 reps
Set 3- BW + 20 lb weight vest x 6 reps

TRX Inverted Row
Set 1- BW x 12 reps
Set 2- BW x 10 reps

DB Pullover
Set 1- 55 lbs x 20 reps
Set 2- 65 lbs x 15 reps

DB Hammer Curls
Set 1- 35 lbs x 16 reps
Set 2- 40 lbs x 12 reps

DB Spider Curls
Set 1- 20 lbs x 16 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps both arms at the same time

172

Monday, January 14, 2013 Chest and Triceps

Smith Machine Floor Press
Set 1- 230 lbs x 7 reps
Set 2- 240 lbs x 5 reps
Set 3- 245 lbs x 5 reps

Incline Chain Presses
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 13 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Dips
Set 1- BW x 15 reps
Set 2- BW x 9 reps

Cable Skullcrusher
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps

Supersetted with

Cable Pushdown
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps

173

Thursday, January 17, 2013 Delts and Traps

DB Side Laterals
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
Set 3- 15 lbs x 10 reps
Set 4- 15 lbs x 10 reps
Set 5- 15 lbs x 10 reps
Set 6- 15 lbs x 10 reps
Set 7- 15 lbs x 10 reps
Set 8- 15 lbs x 10 reps
Set 9- 15 lbs x 10 reps
Set 10- 15 lbs x 10 reps

Front Plate Raise
Set 1- 25 lbs x 25 reps
Set 2- 25 lbs x 25 reps
Set 3- 25 lbs x 25 reps
Set 4- 25 lbs x 25 reps

Machine Shoulder Press
Set 1- 150 lbs x 5 reps
Set 2- 170 lbs x 5 reps
Set 3- 190 lbs x 5 reps
Set 4- 210 lbs x 5 reps
Set 5- 230 lbs x 5 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps

174

Friday, January 18, 2013 Back and Biceps

Weighted Pullups
Set 1- BW + 20 lb weight vest x 15 reps
Set 2- BW + 20 lb weight vest x 10 reps
Set 3- BW + 20 lb weight vest x 8 reps

Inverted Row
Set 1- BW x 12 reps
Set 2- BW x 10 reps

DB Pullover
Set 1- 65 lbs x 15 reps
Set 2- 65 lbs x 15 reps

DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 13 reps

DB Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps with both arms

175

Saturday, January 19, 2013 Cardio
Functional Rope HIIT
15 rounds with 20 seconds of rest between each round
50 power slaps each round

176

Sunday, January 20,2013 Cardio
Pushing in Wheelchair using the Freewheel Attachment
Distance: 1.95 miles
Time: 30 minutes 7 seconds
Calories burned: 443

177

Monday, January 21, 2013 Chest and Triceps

Smith Machine Floor Press
Set 1- 185 lbs + 50 lbs of chains x 6 reps
Set 2- 195 lbs + 50 lbs of chains x 4 reps
Set 3- 200 lbs + 50 lbs of chains x 5 reps

Incline Chain Press
Set 1- 50 lbs x 20 reps
Set 2- 50 lbs x 13 reps

Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps

Dips
Set 1- BW x 16 reps
Set 2- BW x 11 reps

Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 10 reps

supersetted with

Cable Pushdowns
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 12 reps

178

Wednesday, January 23, 2013 Delts and Traps

DB Side Laterals
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
Set 3- 15 lbs x 10 reps
Set 4- 15 lbs x 10 reps
Set 5- 15 lbs x 10 reps
Set 6- 15 lbs x 10 reps
Set 7- 15 lbs x 10 reps
Set 8- 15 lbs x 10 reps
Set 9- 15 lbs x 10 reps
Set 10- 15 lbs x 20 reps

Front Plate Raise
Set 1- 25 lbs x 25 reps
Set 2- 25 lbs x 25 reps
Set 3- 25 lbs x 25 reps
Set 4- 25 lbs x 25 reps

Machine Press
Set 1- 170 lbs x 5 reps
Set 2- 190 lbs x 5 reps
Set 3- 210 lbs x 5 reps
Set 4- 230 lbs x 5 reps
Set 5- 250 lbs x 2 reps

DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps

179

Friday, January 25, 2013 Cardio
Functional Rope HIIT
15 rounds with 20 seconds of rest between rounds
50 power slaps each round
50 pushups

180

Saturday, January 26, 2013 Back and Biceps

Weighted Pullups
Set 1- BW + 20 lb weight vest x 16 reps
Set 2- BW + 20 lb weight vest x 11 reps
Set 3- BW + 20 lb weight vest x 9 reps

TRX Inverted Rows
Set 1- BW x 12 reps
Set 2- BW x 8 reps

DB Pullovers
Set 1- 65 lbs x 20 reps
Set 2- 70 lbs x 14 reps

DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 10 reps

DB Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps

Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps with both arms

Cardio
Functional Rope HIIT
15 rounds with 20 seconds of rest between each round
50 power slaps each round