Archive for the ‘Derek Howes’ Category

Derek Training

By Derek Howes on Jan 8th, 2010 in Derek Howes | Permalink | Leave a comment

Current training routine is something like this:

  • 3x/week Cardio/Abs/Calves
  • 4x/week heavy/lower volume
  • 2 high volume arm/chest days (nubret/tabatas sets)
  • 1-2 off days

My goal for the next 12 weeks as of right now is to maintain as much muscle as possible while leaning out for the summer.

Diet is about 90% clean.

04/18/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Cardio

Chest:

Hammer Strength Incline

  • 98×6
  • 188×6
  • 278x6x2
  • 288×6

Hammer Strength Wide Chest

  • 182×6
  • 272×6
  • 322x6x2

Machine Flyes

  • 150×6
  • 210×6
  • 240×6
  • 270x6x2

Dips

  • 35
  • 28

Tabatas (Tris):

  1. Rope Pushdowns w/ Handle

Cardio:

Barbell Complexes

  • 1 set

Bike

  • 27:30 – 6.5 miles

04/17/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Cardio/Calves/Random

Cardio:

Treadmill

  • 13:19 – 1.5 miles

Bike

  • 20:00 – 5.03 miles

Calves:

Seated Calf Raise

  • 4 sets

Random:

Trap Bar Deadlifts

  • 225×6
  • 295×6

04/16/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Back/Tabatas/Cardio

Back:

Pull ups

  • 15
  • 15
  • 15
  • 13

Seated Rows

  • 100×15
  • 120×15
  • 130×15

Rear Delt Rows

  • 130×15
  • 160×15
  • 165×15

Front Pulldowns w/ Handle

  • 100×15
  • 110×15
  • 120×15

Hyperextensions

  • BWx15
  • 45x15x3

Tabatas (Bis):

  1. Cable Curls
  2. Dumbbell Hammer Curls

Cardio:

Treadmill

  • 10:00

Max Incline Treadmill

  • 20:00

Treadmill

  • 45:00 – 2.37 miles

04/15/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Cardio:

Bike Ride

  • 10 miles

Kettlebell Complexes

  • 2 sets

04/14/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Legs/Abs/Cardio

Legs:

Lying Leg Curls

  • 80×15
  • 110×8 – 95×7
  • 100×15

Leg Extensions

  • 80×15
  • 110×15
  • 125x15x2

Super Leg Press

  • 100×10
  • 300×15
  • 400×20
  • 400×15

Single Leg Hyperextensions

  • BWx10
  • 25x10x2

Abs:

  • 15:00

Cardio:

Cybex

  • 20:00

04/13/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

AM

Traps:

Front Smith Shrugs

  • 105×12
  • 195x12x2
  • 245x12x3

Back Smith Shrugs

  • 195x12x4

Dumbbell Shrugs Superset w/ Band Upright Rows

  • 40x20x2 – 12×2

PM (Tri/Bi/Calves/Cardio)

Tris:

Closegrip Bench

  • 135×8
  • 185×8
  • 225×8
  • 245×6
  • 225×9

Rope Pushdowns w/ Handle

  • 56×8
  • 86×8
  • 106×8
  • 110x8x2

Tri Pushdown Machine

  • 175×8
  • 255×8
  • 285x8x2

Bis:

Barbell Curls

  • 60×8
  • 100×8
  • 110x8x2

Hammer Strength Machine Curls

  • 74×8
  • 89×8
  • 104x8x2

Dumbbell Hammer Curls

  • 30×8
  • 55x8x2
  • 50×10

Calves:

Hammer Strength Horizontal Calf Machine

  • 6 sets

Seated Calf Raise

  • 3 sets

Cardio:

Bike

  • 23:43 – 5 miles

04/12/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Shoulders/Abs/Calves

Shoulders:

Lat Raise Machine

  • 90×12
  • 110x12x2

Shoulder Press Machine

  • 100×12
  • 120×11
  • 110×12

Upright Rows to Chin to Chest

  • 40×10 – 40×10
  • 80x10x2 – 80x10x2

Dumbbell Bent Over Lat Raises

  • 25×12
  • 35x12x2

Abs:

  • 15:00

Cardio:

Bike

  • 7.75 miles

04/09/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Back/Tabatas/Calves/Cardio

Back:

Rear Delt Rows

  • 140×8
  • 200×8
  • 205x8x2

Pull ups

  • 8
  • 8
  • 8
  • 8
  • 8

Seated Rows

  • 140×8
  • 200x8x3

Back Extensions

  • 130×8
  • 180x8x2

Tabatas (Bis):

  • Dumbbell Hammer Curls
  • Cable Curls

Calves:

1-Legged Rotary

  • 5 sets

Seated Calf Raises

  • 4 sets

Cardio:

Cybex

  • 10:00

Bike

  • 10:00 – 2.77 miles

Treadmill

  • 5:00

04/08/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Abs/Cardio

Chest:

Hammer Strength Incline

  • 98×8
  • 238×12
  • 258×12

Hammer Strength Wide Chest

  • 182×12
  • 232×12
  • 252×12

Hammer Strength Flat Bench

  • 108×12
  • 218×12
  • 228×12

Machine Flyes

  • 130×12
  • 200×12
  • 220×12
  • 215×12

DB Pullovers

  • 55×12
  • 70x12x2

Tabatas (Tris):

  1. Rope Pushdowns w/ Handle
  2. Cable OH Tri Extension

Abs:

  • 12:00

Cardio:

Bike

  • 25:47 – 6.33 miles