Archive for February, 2010

02/18/2010

By Derek Howes on Feb 24th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Chest/Tri/Abs/Cardio

Chest:

Flat BB Press

• 135×8
• 185×8
• 225×8
• 245x8x2

Hammer Strength Incline

• 98×8
• 188×8
• 208×8
• 228x8x2

1-Arm Cable Flyes

• 20×8
• 35×8
• 42.5x8x2

Dips

• BWx12
• 42x12x2

Tris:

Rope Pushdowns w/ Handle

• 60×8
• 80×8
• 93x8x2

Tri Pushdown Machine

• 160×8
• 200×8
• 260x8x2

French Curls

• 80×8
• 110x8x2

Closegrip Bench

• 185×8

Abs:

Ab Bench Crunches

• 30x030x4

Cardio:

Rowing 500m

• 2:11
• 1:51

02/17/2010

By Derek Howes on Feb 24th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Back/Bi/Cardio

Back:

Pull ups

• 20
• 13
• 12

Seated Rows

• 100×8
• 140×8
• 165x8x2

Hyperextensions

• 45x12x3

Front Pulldowns

• 100×8
• 140×8
• 165x8x2

Bis:

Cable Curls

• 50×8
• 72.5×8
• 95x8x2

Dumbbell Hammer Curls

• 35×8
• 50×8
• 55x8x2

Barbell Wide grip Curls

• 70×8
• 100×7
• 100×6

Cardio:

HIIT Treadmill

• 10:00

02/11/2010

By Derek Howes on Feb 24th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Tri/Abs/Cardio

Tris:

Closegrip Bench

• 95×6
• 185×6
• 225×6
• 245×6
• 255×6

Skullcrushers

• 70×8
• 110x12x3

Rope Pushdowns w/ Handle

• 60×10
• 73×10
• 80x10x2

Abs:

• 10:00

Cardio:

Rowing 500m

• 1:56
• 2:06
• 1:52

02/09/2010

By Derek Howes on Feb 24th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Tabatas/Abs/Cardio

Tabatas (Chest):

1. Flat DB Press
2. Push ups
3. Dumbbell Flyes
4. Dumbbell Incline Press

Abs:

• 8:00

Cardio:

Jump Rope

• 5:00

PureFit Nutrition Bars Review

By Derek Howes on Feb 23rd, 2010 in Protein Bar Reviews, Reviews | Permalink | Leave a comment

I was lucky enough to get my hands on a sample pack of PureFit Nutrition Bars this past week. They’ve received a lot of praise and are probably the most nutritious bars I’ve ever seen…but this begs to ask the question “Do they taste good since they are so nutritious?”. You’re about to find out. Continue reading…

Single Arm Single Leg Pushups

By Kane Sumabat on Feb 23rd, 2010 in Exercises, Kane, Videos | Permalink | Leave a comment

Overhead Squats 135×15

By Kane Sumabat on Feb 23rd, 2010 in Exercises, Kane, Videos | Permalink | Leave a comment

02.21.2010

By Kane Sumabat on Feb 21st, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

HEAVY LEGS

calf press (90 sec)

• 180/12×1
• 270/12×1
• 360/12×1
• 450/12×1
• 540/12(12 partials)×2

dynamic stretching

walking lunges (2:30)

• 135/18 (steps)x1
• 185/18×1
• 205/18×1

box squats (90 sec)

• 185/4×1
• 235/4×1
• 285/4×1
• 335/3×1

hammer leg press (2:30)

• (left)

• 140/8×2, 160/8×1, 180/6×1

• (right)

• same

cycling (level 8  )

• 16:35/ 6 miles

stretching 18:00

02.20.2010

By Kane Sumabat on Feb 21st, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

DELTS

bands

cable ext. rotations

• (left)
• 12.5/10×3
• (right)
• same
  

strict press (3 min)

• bar/10×1
• 65/10×1
• 95/10×1
• 115/12×1

lateral machine (90 sec)

• 90/10×3

delt circuit add on set (30 sec/ exercise)

• laterals- 15’s/12×4
• bent over raise- 15’s/12×3
• alt. front raise- 15’s/12×2
• push ups- bw/30×1

smith machine shrugs (30 sec int)

• 180/8×8

cycling (level 10)

• 16:17/ 6 miles

02.19.2010

By Kane Sumabat on Feb 21st, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

ARMS/ ABS/ CARDIO

precor

• 14:02/ 2500

bands

close grip bench (2:30)

• 135/6×1
• 155/6×1
• 185/6×1
• 205/6×1
• 205/8×1

kickbacks (90)

• (left)

• 20/12×1,20/14×1

• (right)

• same

reverse ez

• 90/11(3,3,3 rest/pause)x1

hammer cable curl (90 sec)

• 62.5/10×1
• 62.5/10(42.5/8 dropset)x1
• 62.5/10(42.5/8,22.5/12 dropset)x1

cycling (level 10)

• 17:10/2 miles

roman chair leg raise

• 15(5,5,5 rest/pause)x1

(30 total/ 2:33)

ab crunch machine

• 130/8×1
• 130/8(90/6 dropset)x1
• 130/8(90/6,70/10 dropset)x1