04/07/2010
Cardio:
Random Beach Stuff
Archive for the ‘Derek Howes’ Category
04/06/2010
Legs/Abs/Cardio
Legs:
Lying Leg Curls
- 70×10
- 105×10
- 110x10x2
- 115×10
Leg Extensions
- 110×10
- 150×10
- 170×10
- 200x10x2
Tabata Squats
Machine Leg Press
- 200×10
- 300x10x3
Hyperextensions :10 rests
- 25
- 15
- 10
Abs:
- 15:00
Cardio:
Bike
- 30:00 – 5.82 miles
04/05/2010
Bi/Tri/Calves/Cardio
Bis:
Chin ups
- BWx8
- 70x6x3
Machine Curls
- 85×8
- 110×8
- 130x8x2
Dumbbell Hammer Curls
- 30×8
- 50×8
- 55x8x2
Seated Dumbbell Curl
- 35×8
- 45x8x2
Tris:
Rope Pushdowns w/ Handle
- 66×8
- 86×8
- 96x8x2
Cable OH Tri Extension
- 66×8
- 100×8
- 146×8
- 146x20x2
Tri Pushdown Machine
- 165×8
- 250×8
- 285×8
- 285×9
- 285×8
Calves:
Seated Calf Raise
- 155×15
- 150x20x3
1-Legged Rotary
- 110x10x5
Cardio:
Bike
- 24:39 – 5.43 miles
03/31/2010
Chest/Tabatas/Abs/Cardio
Chest:
Hammer Strength Incline
- 98×8
- 228×8
- 258×8
- 268x8x2
Hammer Strength Wide Chest
- 182×8
- 272×8
- 322x8x2
Machine Flyes
- 150×8
- 210×8
- 235x8x2
Dips
- BWx12
- 90×9
- 90×7
DB Pullovers
- 55×8
- 80x8x2
Tabatas (Tris):
- Rope Pushdowns w/ Handle
- Skullcrushers
- Cable OH Tri Extension
Abs:
- 10:00
Cardio:
Bike
- 18:27 – 4.42 miles
- 10:00
03/30/2010
Cardio/Traps
Cardio:
Bike
- 15:00 – speed intervals
Stairs
- 15:00 – speed intervals
Traps:
Back Smith Shrugs Superset w/ Front Smith Shrugs
- 105×15 – 105×15
- 170x15x5 – 170x15x5
03/29/2010
AM
Abs:
- Ab Ripper X
PM (Legs/Bi/Calves/Cardio)
Legs:
Leg Extensions
- 100×18
- 125x18x2
Machine Leg Press
- 200×18
- 300x18x2
Lying Leg Curls
- 50×18
- 90x18x2
Hyperextensions
- BWx18
- 35x18x2
Bis:
Hammer Strength Machine Curls
- 49×8
- 94×8
- 109×8
- 114×8
1-Arm Cable Curls
- 36×8
- 69×8
- 86×8
- 86×8
Barbell Curls
- 60×8
- 90x8x2
Calves:
Hammer Strength Horizontal Calf Machine
- 200×30
- 250x30x2
Seated Calf Raise
- 150×10
- 195x10x3
Cardio:
Bike
- 15:00
03/28/2010
Tri/Traps/Cardio/Abs
Tris:
Tri Pushdown Machine
- 130×8
- 210×8
- 280x8x2
Closegrip Bench
- 135×8
- 185×8
- 225x8x2
Reverse Pushdowns
- 35×8
- 50×8
- 55×8
- 65x8x2
Dumbbell Overhead Tri Extension
- 40×8
- 70x8x3
Traps:
Dumbbell Shrugs
- 70×10
- 90×10
- 110x10x2
Hammer Strength Shrugs
- 185×20
Cardio:
HIIT Track
- 10:00
Abs:
Ab Bench Crunches
- 20×50
03/26/2010
Cardio/Calves/Shoulders/Abs
Cardio:
Bike
- 4:15 – 1 mile
Stairs
- 15:00 – speed intervals – 1.67 miles
Calves:
1-Legged Rotary
- 130×12
- 160x12x4
Seated Calf Raise
- 4 sets
Shoulders:
Dumbbell Lateral Raises
- 30x10x3
Dumbbell Front Raises
- 20x10x2
- 30x10x2
Shoulder Press Machine
- 95×10
- 125×10
- 145x10x2
Abs:
Ab Bench Crunches :30 rests
- 30x30x4
Leg Raises :20 rests
- 10×6
Chair :10 rests
- 25×4
Planks
- :90×2
03/25/2010
Back/Tabatas/Cardio
Back:
Pull ups
- BWx15
- BWx14
- BWx12
Pistol Cable Rows
- 50×12
- 65x12x2
Front Pulldowns
- 100×12
- 140×12
- 150x12x2
Dumbbell Rows
- 70×12
- 80x12x2
Tabatas (Bis):
- Dumbbell Hammer Curls
- Cable Curls
Cardio:
Bike
- 5.34 miles – 22:34
