Archive for February, 2010

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By Derek Howes on Feb 25th, 2010 in IWL Updates | Permalink | Leave a comment

The forum is located at www.iwaslazy.com/forum or by clicking the link up top that says “Forum”.

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02.24.2010

By Kane Sumabat on Feb 25th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT LEGS

hack calf press (2 min)

• 180/12×1
• 270/12×3
• 340/10×1
• 320/10(5,5,5,5 rest/pause)x1

dynamic stretching

walking lunges

• 50’s/80 steps

(5:00 total)

hack  press

• 140/15( rest/pause reps)x1

(37 total/ 3:10)

tabata squats

(115/53 total/ 3:50)

single leg hypers

• (left)
• bw/16(5,5,4 rest/pause)x1
• (right)
• same

stretching 19:40

cycling (level 8 )

• 26:15/ 9 miles

02.23.2010

By Kane Sumabat on Feb 25th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

ARMS/ ABS/ CARDIO

precor

• 12:55/ 2504

bands

seated ext. rotations

• 3 sets per arm

superset (2 min int)

• close grip bench- 135/10×6
• alt. dumbbell curls – 25’s/10×6

nubret supersets

• overhead cable ext.- 37.5/10×8
• hammer curl- band/10×8

kickbacks (90 sec)

• (left)
• 20/10×3
• 15/15×1
• (right)
• same

roman chair leg raise (3 min)

• 12×3

ab crunch machine (90 sec)

• 130/8×1
• 130/8(90/8 drop)x1
• 130/8(90/8,70/16 drop)x1

treadmill

• 15:00/ 1.5 miles

cycling

• 8:57/ 3 miles

02.22.2010

By Kane Sumabat on Feb 25th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT/ VOLUME BACK

calf press

(180/100 total/ 4:32)

seated ext. rotations

• 10/12×3 (per side)

rotator cuff circuit

• 3 exercises/ 3 cycles

neutral grip pullups (1 min)

• bw/11×2
• bw/10×2

pullovers (1 min)

• 50/12×4

chest supported row machine (30 sec)

• 100/(8×2)x3

reverse machine flyes (1 min)

• 105/12×3

precor

• 16:32/ 2504
  

smith machine behind back shrugs (1 min)

• 140/25×3

CytoSport Muscle Milk Light RTD Vanilla Creme Review

By Derek Howes on Feb 25th, 2010 in Drink Reviews, Reviews | Permalink | Leave a comment

I recently got my hand on a bunch of CytoSport supplements which I will be reviewing as I try them. This was the first thing I decided to try since I was hungry and needed a snack on-the-go. Continue reading…

Motivational Video #12 – Damien Walters Showreel 2009

By Derek Howes on Feb 25th, 2010 in Motivational, Videos | Permalink | Leave a comment

110lb Single Arm Floor Press

By Derek Howes on Feb 24th, 2010 in Exercises, Videos | Permalink | Leave a comment

Sumo Deadlift

By Kane Sumabat on Feb 24th, 2010 in Exercises, Videos | Permalink | Leave a comment

February 24 2010

By Nicole Houde on Feb 24th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Calves/Cardio

Calves:

Seated Calf Raise :30 rests

• 5 sets

Rotary :30 rests

• 5 sets

Cardio:

Stair Intervals

• 20:00

February 22 2010

By Nicole Houde on Feb 24th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Legs/Abs/Cardio

Legs:

Smith Bulgarian Split Squats

• 35×10
• 45×10
• 55×10
• 55×9

Lying Leg Curls

• 45×10
• 60×10
• 65×10x2

Single Leg Hyperextensions

• BWx8
• 25×8x3

Single Leg Leg Extensions

• 20×8
• 25×8x2
• 30×8

Abs:

• 10:00

Cardio:

Rowing 500m

• 2:51
• 2:51
• 2:50
• 2:29