Ryuubane's Resuscitation Nation

Training Training Logs
21

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Back Flexed Update: 7/21/12

I normally only do relaxed photos but was goofing around and figured I throw this up.

22

Monday: 7/23/12
Weight: 232
*This is de-load week!

(AM)
Walk: 30 minutes (2Incline/3.2Speed)

(PM)
A)Butcher: 4 trips empty as warm-up
B)Kettle-bell Front Squats: 35lbs (5x3)
C)Lying Leg Curls: 30lbs (5x10)
D)Butcher: Empty x 10 Trips (5backwards/5forwards) and some abz
E)Floor Calves: 25

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Tuesday: 7/24/12
Weight: 229
*DE-Load Week

(AM)
A1)Smith Shrugs: 85 (5x10)
A2)Machine Rows: 80 (5x10)
B1)Rhomboid Rows: 60 (5x10)
B2)Straight-Arm Pull-downs: 5.5 (5x10)

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Wednesday: 7/25/12
Weight: 228lbs
*DE-Load Week

(AM)
A1)Dumbbell Incline: 30’s (5x10)
A2)Machine Chest: 70lbs (5x10)
B1)Smith Incline: 45lbs (5x10)
B2)Cable Flyes: #3 (5x10)

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Thursday: 7/26/12
Weight: 227.6lbs

(Did nothing today. Massive tendonitis everywhere.)

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Friday: 7/27/12
Weight: 228lbs

(AM)
Upper Body Active Recovery:
A1)Rope Push-downs: #6 x 50
A2)Rope Hammers: #6 x 50
A3)Face Pulls: #6 x 50
A4)Lateral Raises: 5’s x 50

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Your back is looking lean!

28

Saturday: 7/28/12

(AM)
1 Hour Hard Cardio

*All week I’ve felt pretty awful (weak,tired,tendonitis,sleeplessness) but am starting to feel a little better. Hopefully I can get back into the full swing of things next week.

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Front Update: 7/28/12

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2592×3456 2.9 MB

Side Update: 7/28/12

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2592×3456 2.88 MB

Back Update: 7/28/12

32

Monday: 7/30/12
Weight: 231 lbs

(AM)
Treadmill Walking: 1 hour (2Incline/3.2Speed)

A)Incline Dumbbell Bench: 70lbs x 12
B)Machine Chest Press: 200lbs x 18
C)Reverse Push-downs: Stack x 10 (replace next time)
D)Close_Grip Incline Smith Bench: 135lbs x 10

*Warmed up and worked up to one heavy set on all.
*Elbow seemed fine. Taking the latter part of last week off from training helped.

33

Tuesday: 7/31/12
Weight: 229lbs

(AM)
Treadmill Walking: 1 Hour (2Incline/3.2Speed)

A)Machine Rows: 200lbs x 15
B)Pull-Downs: 150lbs x 12
C)Cross-Body Hammers: 50’s x 9
D)EZ-Bar Drag Curls: 65lbs x 15

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Wednesday: 8/1/12
Weight: 229 lbs

(AM)
1 Hour Treadmill Walking

A)Smith Shrug: 185 x 17
B)Machine Lateral: 100 x 16
C)Calf Press: 150lbs x 20 (DC Style)
D)Front Squats: 70lbs x 15
C)GHR’s: 25lbs x 15

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Thursday: 8/2/12

(AM)
Treadmill Walking: 1 Hour (2Incline/3.2Speed)

A)Smith Incline: 160 x 8
B)Machine Chest: 200 x 10
C)Dumbbell Incline: 55 x 10
D)Cable Flyes: #7 x 10
E)Incline Close-Grip Smith: 115 x 10
F)Reverse Push-downs: #14 x 10
G)Rope Push-downs: #8 x 10
H)Push-Downs: #12 x 10

*Worked up to something heavy on everything and was a few reps shy of failure. I pretty much just winged it. Not really sure what I’ll be doing next in my training. I’m mostly bummed about not be able to train legs hard.

(PM)
1 Hour Moderate Cardio

36

Friday: 8/3/12
Weight: 223lbs

(AM)
A)Pull-Downs:
50x10
100x10
150x15

B)Machine Rows:
175x12

C)Straight-Arm Pull-Downs:
#10x14

D)Rhomboid Rows:
150x14

E)Rope Hammers:
#6x10
#10x15

F)Drag Curls:
65x10

G)Cross-Body Hammers:
35’sx9

H)Reverse Curls:
65x10

37

Monday: 8/6/12
Weight: 228lbs

(AM)

A)Incline Dumbbell Bench:
30x10
40x5
50x2
75x10

B)Machine Chest Press:
100x5
225x10

C)Smith Incline Bench:
95x5
165x10

D)Cable Flyes:
#4x5
#7.5x10

E)Incline Smith Close-Grip Bench:
135x10

F)Reverse Push-Downs:
14.5x10

G)Rope Push-Downs:
8.5x10

H)Push-Downs:
12.5x10

(PM)
A1)Sled Pushes:10Trips (empty)
A2)Band Abz (5 sets)
B)Kettle-Bell Front Squats: 35’s (5x3)

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Tuesday: 8/7/12
Weight: 226 lbs

(AM)
A)Machine Rows:
50x10
100x5
175x2
225x10

B)Pull-Downs:
75x5
155x10

C)Rhomboid Rows:
155x10

D)V-Bar Pull-Downs:
155x10

E)Rope Hammers:
#12x10

F)Drag Curls:
70x10

G)Cross Body Hammers:
35’s x 10

H)Rev Curls:
70x10

39

Wednesday: 8/8/12
Weight: 224.2lbs

(AM)
A)Calf Press:
50x10
100x5
150x2
200x20 (DC Style)

B)Alternating Upright Rows:
5’s x 20
10’s x 10
20’s x 5
40’s x 10

C)Smith Shrugs:
50x10
100x5
150x2
200x10

D)Cable Rear Delt Raises:
#3x11

E)Cable Lateral Raises:
#3x20

40

Thursday: 8/9/12
Weight: 223.4 lbs

(AM)
A)Machine Chest Press:
100x10
150x5
175x2
230x10

B)Smith Incline:
95x5
170x9

C)Cable Flyes:
#4x10
#8x10

D)Dumbbell Incline:
40’s x 5
80’s x 6

E)Reverse Push-Downs:
#15x10

F)Rope Push-Downs:
#9x10

G)Push-Downs:
#13x10

H)Incline Smith Close-Grip Bench:
140x10

(PM)
A)Leg Curls:
50x10
100x10
150x20

B)Kettle-bell Front Squats:
35’s x 20