Ryuubane's: Recomp-a-saurus Rex

Training Training Logs
101

Friday: 7/8/11

Weight: 219.8 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Training]

A1) Inverted Rows: (bent knees)
BW x 25/5/20
A2) Push-Ups: (hands elevated)
BW x 30/20

B1)Face-Pulls:
#6 (2x20)
B2) Lateral Raises:
10’s (2x20)

C1) Push-Downs:
#14 x 20
C2) Cross Body Hammer Curls:
30’s x 20

[PM Cardio]
A) Foam Rolling: 10 passes all major muscle groups
B) Hill Sprints: 5x(10 second sprint/3 minute walk)
C) Airdyne Sprint: 1x(10 second sprint/3 minute easy)
D) 30 Second Stretches: all major muscle groups

[Thoughts]
I need some rest bad. I will definitely be changing my routine up next week.

102

Saturday: 7/9/11

[Restoration Medley]
A) 30 Minutes Foam Rolling
B) 20 Minutes Airdyne

103

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Side:

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106

Monday: 7/11/11

Weight: 223.8 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Training]
A) Dips:
*lot’s of warming up
BW x 3
45 lbs x 3

B1) Fat Gripz Band Bench:
135 (3x10)
B2) Machine Row:
200 (3x10)

C1) Incline Dumbbell Bench:
50’s (3x10)
C2) Face Pulls:
#8 x 10
Red Band x 15
Red Band x 10
C3) Rear Delt Raises:
10’s (3x10)

1 Minute Stretches: Lat’s/Pec’s

[PM Cardio]
A) Foam Roll: 10 Passes all major muscle groups
B) Airdyne: 7x(10 second sprint/ 3 minutes easy)
C) 30 Second Stretches: All major muscle groups

[Thoughts]
Getting really tired of having to do so much work for such little progress…

107

Tuesday: 7/12/11

Weight: 218.8 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Training]
A) Conventional Deads:
135 x 5
165 x 5
205 x 5
245 x 3
285 x 3
325 x 3
365 x 3 (phew, felt hard)

B1) Step-Ups:
BW (3x10)
B2) Reverse Lunges:
BW (3x10)
B3) Decline Knee-Ups:
BW (3x10)

1 Minute Stretches: Hams/Quads/Glutes/Adductors/Calves

[PM Cardio]
A) Foam Rolling: 10 passes all major muscle groups
B) Hill Sprints: 7x(10 second sprint/3 minute walk)
C) 30 Second Stretches: all major muscle groups

[Thoughts]
Deads felt hard today and legs went “jiggly” on the last hill sprint. Dieting wearing me slap out…

108

Wednesday: 7/13/11

Weight: 221

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Training]
A) Smith Shrugs: (3 second squeeze)
135 x 10
185 (2x10)

B1) Alternating Upright Rows:
35’s (3x10)
B2) Cross Body Hammer Curls:
40’s x 10
35’s (2x10)
B3) Reverse Push-Downs:
Stack x 10
#15 (2x10)

C1) Machine Lateral Raises:
100 (3x10)
C2) Barbell Drag Curls:
65 (3x10)
C3) Dumbbell Extensions w/rotation:
40’s (3x10)

1 Minute Stretches: Bi’s/Tri’s/Delt’s/Traps

Foam Rolling: 10 Passes all major muscle groups

109

Thursday: 7/14/11

Weight: 221 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[PM Cardo]
A) Foam Rolling: 10 passes all major muscle groups
B) Airdyne Sprints: 8x(5 second sprint/ 3 minutes easy)
C) 30 Second Stretches: all major muscle groups

[Thoughts]
Don’t stop!

110

Friday: 7/15/11

Weight:

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3.1Speed)

[Training]
(Circuit A): [BW (5x5)]
1)Pull-Ups
2)GHR’s
3)Dips
4)Decline Leg Raises

(Circuit B): [BW (3x10)]
1)Inverted Rows
2)Reverse Lunges (deficit)
3)Push-Ups
4)Side Planks (15 seconds each side)

30 Second Stretches: Quads/Lat’s/Hams/Pec’s

[PM Cardio]
35 Minutes Hard Cardio

111

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Side:

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Back:

114

Monday: 7/18/11

Weight: 223.8 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3.2Speed)

[Training]
A) Bench
Bar x 10
95 x 5
115 x 5
135 x 3
145 x 5
165 x 5
185 x 5

B1) Fat Gripz/Band Barbell Bench:
145 (3x10)
B2) Machine Row:
205 (3x10)

C1) Incline Dumbbell Bench (foot of bench elevated):
55’s (3x10)
C2) Seated External Rotations:
20 lbs (3x10)
C3) Rear Delt Raises:
20’s x 10
10’s (2x10)

1 Minute Stretches: Pec’s/Lat’s/Shoulders

[PM Cardio]
A) Foam Rolling: 10 passes all major muscle groups
B) Airdyne Sprints: 13x(5 second sprint/3 minutes easy)
C) 30 Second Stretches: all major muscle groups

[Thoughts]
Everything felt great today!

115

Tuesday: 7/19/11

Weight: 220.4 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Training]
A) Foam Roll: 10 passes all major muscle groups

B) Squats:
Bar x 10
80 x 5
100 x 5
120 x 3
130 x 5
150 x 5 (belt/Knee sleeves)
170 x 5 (belt/Knee sleeves)

[PM Cardio]
Hill Sprints:
8x(10 second sprint/3 minute walk)
2x(5 second sprint/3 minute walk)

A1) Reverse Hypers:
BW (4x10)
A2))V-Ups:
BW (3x10)

[Thoughts]
Sprints felt pretty awful towards the end. My right hamstring either gives out or feels strained.

116

Wednesday: 7/20/11

Weight: 219.1 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Training]
A) Smith Machine Shrugs:
135 x 10
185 (3x10)

B1) Reverse Push-Downs:
Stack (3x10)
B2) Cross Body Hammer Curls:
40’s (3x10)
B3) Alternating Upright Rows:
40’s (3x10)

C1) Dumbbell Extensions w/Rotation:
45’s (3x10)
C2) Drag Curls:
70 lbs (3x10)
C3) Machine Lateral:
105 lbs (3x10)

1 Minute Stretches: Bi’s/Tri’s/Shoulders/Traps

[Thoughts]
Everything hurts alot.

117

Thursday: 7/21/11

Weight: 219.8 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Soft Tissue Session]
Foam Rolling: 10 passes all major muscle groups
1 Minute Stretching: all major muscle groups

[PM Cardio]

Airdyne Sprints:
5 Minutes Easy
6x(10 second sprint/3 minutes easy)

Walk: 32 Minutes

[Thoughts]
I’m really starting to feel worn out. I couldn’t even finish my sprints and opted for walking instead.

118

Friday: 7/22/11

Weight: 218.8 lbs

[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)

[Training]
Circuit A: {BW (5x6)}
A1) Neutral Grip Chins
A2) GHR’s
A3) Dips
A4) Hanging Knee-Ups

Circuit B: {BW (3x10)}
B1) Inverted Rows
B2) Alternating Step-Ups
B3) Push-Ups
B4) Side Planks (15 seconds a side)

[PM Cardio]
1 1/2 hours hard cardio

119

Saturday: 7/23/11

[Thoughts]
I’ve decided to take a break today and tomorrow. My body feels really depleted and broken down. I’ll be having a fairly low fat carb up over for the next 2 days.

120


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