Archive for the ‘Kane Sumabat’ Category

03.08.2010

By Kane Sumabat on Mar 10th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT/ VOLUME BACK

calf press

(270/100 total/ 6:54)

bands

cable ext. rotations

  • 7.5/12×3 (per side)

single arm inverted row (2 min)

  • (left)
  • bw/6×3
  • (right)
  • same

neutral grip pullups (90 min)

  • bw/12×3
  • bw/10×2

pullovers (1 min)

  • 55/14×3

chest supported row machine (30 sec)

  • 105/(8×3)x2

reverse machine flyes (1 min)

  • 105/14×3

neutral grip pullups (2 min)

  • bw/10×2
  • bw/8×3

03.07.2010

By Kane Sumabat on Mar 10th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

CONDITIONING/ ABS

treadmill (15 incline)

  • 17:52/ 1 mile

hack calf

(180/100 total/ 4:52)

dip bar leg raise (3 min)

  • bw/6×2
  • bw/6(bw/6 knee raises)x1

ab crunch machine (90 sec)

  • 145/8×1
  • 145/8(105/8 drop)x1
  • 145/6(105/6,95/12 drop)x1

tabata superset

  • cable rows/ pushups
  • (50’s/bw)
  • (108 total reps)

treadmill (level 10 )

14:10/ 5 miles

03.06.2010

By Kane Sumabat on Mar 10th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

HEAVY LEGS

calf press (90 sec)

  • 180/10×1
  • 270/10×1
  • 360/10×1
  • 450/10×1
  • 540/10×1
  • 630/10×3

dynamic stretching

walking lunges (2:30)

  • 135/12 (steps)x1
  • 185/12×1
  • 215/12×1

box squats/ above parallel (1 min)

  • 225/4×10

single leg hammer leg press (2:30)

  • (left)
  • 180/6×1
  • 180/7×1
  • (right)
  • same
  • negative glute ham raise (2:30)
  • bw/4×4

cycling (level 8  )

  • 10:46/ 4 miles

03.05.2010

By Kane Sumabat on Mar 10th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

BICEPS/ CARDIO

dynamic stretching

treadmill(no incline)

  • 14:42/ 1.5 miles

cycling (level 8 )

  • 17:38/ 6 miles

seated ext. rotations

  • (left)
  • 10/12×2
  • 20/6×2
  • (right)
  • same

superset

ext. rotations

  • 2 exercises/ 3 cycles

dumbbell curls (1 min)

  • (left)
  • 30/12×8
  • (right)
  • 30/10×8

concentration curl (90 sec)

  • (left only)
  • 30/10×2
  • 30/8×1

rowing

  • 9:52/ 2508 m

03.04.2010 (PM)

By Kane Sumabat on Mar 10th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

DELTS/ CHEST/ TRICEPS

bands

seated ext. rotations

  • (left)
  • 15/8×3
  • (right)
  • same

steep incline bench (90 sec)

  • 45’s/15×6

lateral machine (1 min)

  • 70/12×4

close grip bench (90 sec)

  • 135/12×5
  • 135/9×1

kickbacks (90 sec)

  • (left)
  • 20/12×2
  • 20/12×1
  • 20/10×1
  • (right)
  • 20/10×4

superset (90 sec)

  • hammer s. decline
  • 140/12×2, 140/10×1, 140/8×1
  • pushups
  • bw/12×2, bw/10×1,bw/8×1

03.04.2010

By Kane Sumabat on Mar 9th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

HEAVY BACK

calf press

(180 lbs/ 100 total reps/4:30)

bands

light ext. rotations

wide grip pullups

  • bw/21( rest/pause reps)x1

(52 total/ 4:06)

hammer s. front pulldown

  • (left)
  • 110/11(3,3,3  rest/pause)x1
  • (right)
  • 110/15(3,3,3 rest/pause)x1

inverted row w/ feet raised (2 min)

  • 45/8×2
  • bw/15×1

cable rows

  • 80’s/9(3,3,3  rest/pause)x1

smith machine shrugs (30 sec int)

  • 230/5×10

rear machine flyes (1 min)

  • 120/10×1
  • 120/10(90/8 drop)x1
  • 120/8(90/8,60/12 drop)x1

cycling(level 10 )

  • 13:44/ 5 miles

03.03.2010

By Kane Sumabat on Mar 9th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT LEGS

single legged hack calf (90 sec)

  • (left)
  • 50/8×2
  • 80/8(4-ves)x1
  • (right)
  • same

single legged calf press (90 sec)

  • (left)
  • 40/10(10 partials)x2
  • 90/12(12 partials)x2
  • (right)
  • same

dynamic stretching 10:03

leg complex (2 min)

  • backward lunge
  • bar/8 (steps)x1, 65/8×1, 75/8×5
  • jump squats
  • bar/6×1, 65/6×1, 75/6×5
  • forward lunges
  • (same as backward lunge)
  • squats
  • (same as jump squats)
  • deads
  • (same as jump squats)

hack press

  • 140/18(5,4,3,3,3 rest/ pause)x1

(36 total/ 3:36)

negative glue ham raise (2:30 intervals)

  • bw/4×5

pull thru’s (90 sec)

  • 57.5/8×1
  • 77.5/8×3

cycling (level 8 )

  • 11:17/ 4 miles

03.02.2010 (PM)

By Kane Sumabat on Mar 9th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

ARMS/ ABS/ CARDIO

treadmill (15 incline)

  • 18:12/ 1.12 miles

bands

cable ext. rotations

  • (left)
  • 12.5/8×3
  • (right)
  • same

dip bar leg raise (3 min)

  • 6×3

reverse crunch (30 sec)

  • 20×3

machine ext. (90 sec)

  • 80/12×1
  • 80/12(60/12 drop)x1
  • 80/12(60/12,40/18 drop)x1

dip machine (90 sec)

  • 150/10×1
  • 150/10(110/10 drop)x1
  • 150/10(110/10,90/10 drop)x1

kickbacks (1 min)

  • (left)
  • 20/12×3
  • (right)
  • 20/8×3

single arm curl (1 min)

  • (left)
  • 30/12×6
  • (right)
  • 30/10×6

cycling (level 10 and level 20)

  • 15:45/ 5 miles

03.02.2010

By Kane Sumabat on Mar 9th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

CHEST

bands

seated ext. rotations

  • (left)
  • 15/8×3
  • (right)
  • same

superset (90 sec)

  • incline bench
  • 75’s/8×4
  • pushups
  • bw/15×4

superset (90 sec)

  • hammer s. decline
  • 140/12×4
  • pushups
  • bw/12×4

superset (90 sec)

  • machine flyes 1 and 1/3
  • 130/8×3,130/6×1
  • pushups
  • bw/12×4

cycling

  • 14:10/ 5 miles

superset

ext. roatations/ bent over raises

  • 4 cycles

stretching 16:45

03.01.2010

By Kane Sumabat on Mar 9th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT/ VOLUME BACK

calf press

(180/100 total/ 4:30)

bands

seated ext. rotations

  • 15/8×2, 10/15×1 (per side)

single arm inverted row (2 min)

  • (left)
  • bw/6×3
  • (right)
  • same

L neutral grip pullups (90 min)

  • bw/10×3

pullovers (1 min)

  • 55/12×4

chest supported row machine (30 sec)

  • 100/(8×2)x3

reverse machine flyes (1 min)

  • 105/12×3

neutral grip pullups (90 sec)

  • bw/8×6

superset

  • smith machine behind back shrugs
  • 135/15×4
  • barbell front shrugs
  • 135/10×4

precor

  • 25:10/ 2504

stretching 17:59

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