Ryuubane's: Recomp-a-saurus Rex

Training Training Logs
141

Tuesday: 8/9/11

Weight: 218.4

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

[Training]
A) Fat Gripz/Band Bench:
165 x 10
155 x 10
145 x 10

B) Dumbbell Squeeze Press:
30’s x 10
50’s (2x10)

C) Machine Lateral Raises:
110 (2x10)
90 x 10

D) Dumbbell Extensions w/Rotation:
50’s x 10
40’s x 10
35’s x 10

1 Minute Stretches: Pec’s/Shldrs/Tri’s

[PM Extra]
Foam Roll: 10 Passes Pec’s/Tri’s/Shoulders
30 Second Stretches: Pec’s/Tri’s/Shoulders

[PM Active Recovery]
A1) Machine Row:
110 (3x10)
A2) Rear Delt Raises:
5’s (3x10)
A3) Face-Pulls:
4.5 (3x10)
A4) Hammer Curls:
15’s (3x10)

[Thoughts]
I felt pretty weak during the AM workout but the dumbbell squeeze press wasn’t bad. Definitely felt something in my pecs for once. I’m extremely stir crazy in the evenings and figured I would do some active recovery which is followed immediately by one of my meals. I’ll just have to incorporate active recovery workouts and see how they affect me.

142

Wednesday: 8/10/11

Weight: 218 lbs

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

[Training]
A) Stiff-Legged Deads:
225 (3x10)

B1) GHR’s:
BW (3x10)
B2) Step-Up/Reverse Lunge:
BW (3x5)

C1) Calf Press:
220 (3x10)
C2) Hanging Knee-Ups:
BW (3x10)

1 Minute Stretches: Hams/Glutes/Quads/Hip Flexors/Calves

[Thoughts]
It feels like I strained my right achilles tendon and calf. Hurts to walk and there are shooting sharp pains if I stretch it even a little dang it. My weight isn’t dropping very fast this week. I will probably decrease the length of my carb up this weekend.

143

Thursday: 8/11/11

Weight: 216.6 lbs

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

[Training]
A) Straight-Arm Rope Pull-Downs:
#10 (3x10)

B) Close-Grip Pull-Downs w/straps:
150 x 10
125 (2x10)

C) Rear Delt Machine Rows:
100 x 10
125 (2x10)

D) Drag Curls:
45 (3x10)

1 Minute Stretches: Lat’s/Bi’s

[PM Extra]
Foam Roll: 10 Passes Lat’s/Rear Delts/Bi’s
30 Second Stretches: Lat’s/Rear Delts/Bi’s

[PM Cardio]
1 Hour hard cardio

[Thoughts]
I went pretty light on the drag curls since my biceps are still very sore and my left shoulder was bothering me quite a bit during both types of pull-downs. This training template may be too much for my body to handle. My weight is not dropping like normal either. I’m not sure if I’ll be continuing with fat loss or change it to a maintenance or even a muscle building program.