Archive for the ‘Kane Sumabat’ Category

03.27.2010

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LOWER BODY (VACATION WORKOUTS)

rowing

  • 7:46/ 1998 m

calf press

  • (180 lbs/ 100 total reps/ 4:38)

dynamic stretching

snatch grip deads (90 sec)

  • 135/5×3
  • 135/15×1

walking lunges

  • (45′s/100 total steps/ 3:45)

single leg hypers (approx. 2 min int)

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

hanging leg raise (2 min)

  • bw/8×3

hanging lever twist (2 min)

  • bw/12(6 per side)x3

03.26.2010

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

UPPER BODY (VACATION WORKOUTS)

rowing

  • 7:42/ 1996 m

bands

seated ext. rotations (light)

  • 3 sets

delt circuit (90 sec)

  • bent over raise
  • 25′s/6×2
  • 30 degree laterals
  • 25′s/6×2
  • bent over raise
  • 25′s/6×2
  • alt. front raise
  • 25′s/8×2

superset (1 min)

  • stiff arm pulldown
  • 70/10×4
  • wide grip pulldown
  • 100/10×4

superset (2 min)

  • dumbbell flat bench
  • 80′s/9×3
  • incline push ups
  • bw/15×3

v grip pullups (90 sec)

  • bw/8×4

single arm dumbbell rows

  • (left)
  • 80/8×3
  • (right)
  • same

reverse g. bench (2 min)

  • 135/12×2
  • 135/10×1

superset (1 min)

  • pressdown
  • band/25×3
  • reverse grip push ups
  • bw/12×3

hanging leg raise (2:30)

  • bw/8×3

03.25.2010

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LOWER BODY (VACATION WORKOUTS)

standing calf (90 sec)

  • 90/10×1
  • 180/10×1
  • 270/10×1

calf press (90 sec)

  • (left)
  • 180/10×3
  • (right)
  • same

walking lunges (2 min ave)

  • 65′s/20×4

glute ham raise (2 min)

  • bw/6×3

hack squats (30 sec int)

  • (90lbs/ 60 total reps/ 8 sets)

leg press negatives

  • (left)
  • 180/6×2
  • (right)
  • same

stretching 10:00

03.24.2010

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

UPPER BODY (VACATION WORKOUTS)

bands

wide grip pullups

  • bw/25 (3×9 rest/ pause)
  • (52 total/ 3:42)

cable rows (2:30)

  • 160/8×3

bent over raises (90 sec)

  • 20′s/12×3

superset (2 min)

  • hammer s. decline bench
  • 180/12×1, 210/10×2, 250/10×1
  • push ups
  • bw/12×4

superset (2 min)

  • steep incline bench
  • 55′s/14×1, 55′s/12×1, 55′s/10×1
  • incline push ups
  • bw/10×3

superset (2 min)

  • reverse ez
  • 65/10×1, 65/8×1, 65/6×1
  • ez curl
  • 65/6×1, 65/8×1, 65/10×1

smith machine behind back shrugs (90 sec)

  • 180/12×4

03.22.2010 (PM)

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

PUSH (DELTS/ TRICEPS/ ABS)

treadmill (15 incline )

  • 16:00/ 1 mile

bands

hanging leg raise (2:30 ave)

  • bw/8×4

reverse grip bench (2 min)

  • 115/12×1
  • 125/12×1
  • 135/10×2

kickbacks (2 min)

  • (left)
  • 25/10×4
  • (right)
  • 25/8×4

delt circuit (90 sec)

  • bent over raise
  • 20′s/6×4
  • 30 degree laterals
  • 20′s/10×4
  • bent over raise
  • 20′s/6×4
  • alt. front raise
  • 20′s/10×4

03.22.2010

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

PUSH (CHEST)

seated calf raise

  • (115/ 60 total/ 4:15)

rowing

  • 5:44/ 1490 m

seated ext. rotations

  • (left)
  • 20/6×3
  • (right)
  • same

bands

superset (90 sec)

  • incline bench
  • 80′s/8×3
  • pushups
  • bw/15×3

superset (90 sec)

  • hammer s. decline
  • 200/10×3
  • pushups
  • bw/12×3

rear delt cable flyes (nubret)

  • (left)
  • 12.5/11×4
  • (right)
  • same

cycling (level 12)

  • 7:55/ 3 miles

03.21.2010

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT BACK/ BICEPS

calf press

  • (270/100 total/ 5:32)

rowing

  • 7:47/ 2002 m

seated ext. rotations (light)

  • 3 sets

bands

neutral grip pullups (1 min int)

  • bw/8×6
  • (48 total/ 5:25)

reverse machine flyes (1 min)

  • 120/12×4

chest supported row machine (30 sec)

  • 105/(10×3)x2

barbell shrugs (30 sec)

  • 135/10×8

reverse cable curl (1 min)

  • 65/8×4

cable curl (1 min)

  • 65/8×4

cycling (level 12 )

  • 8:11/ 3 miles

03.20.2010

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

HEAVY LEGS

standing calf raise (90 sec)

  • 115/11×1
  • 195/11×1
  • 275/11×1
  • 355/11×1

dynamic stretching

barbell walking lunges (2:30)

  • 135/12×1
  • 185/12×1
  • 225/10×2

box squats/ above parallel (1 min)

  • 235/4×7

single leg hammer leg press negatives (3 min)

  • (left)
  • 250/4×2
  • (right)
  • same

glute ham raise (2:30)

  • bw/6×3

stretching 14:00

treadmill (15 incline )

  • 14:00/ .75 miles

03.19.2010 (PM)

By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

CHEST/ ABS

rowing

  • 15:38/ 4000m

bands

reverse machine flyes (1 min int)

  • 80/12×4

superset

  • hammer s. incline bench
  • 90/12×6
  • incline push ups
  • bw/12×5, bw/10×1

roman chair leg raise

  • bw/21(5,4 rest/pause)x1

(30 total/ 1:58)

superset (30 sec)

  • med ball reverse crunch
  • 10/15×1, 10/12×1, 10/10×1
  • med ball crunch
  • 10/10×1, 10/12×1, 10/15×1

cycling (level 10 )

  • 13:35/ 5 miles

03.18.2010

By Kane Sumabat on Mar 22nd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

HEAVY BACK

bands

cable ext. rotations (light)

  • 3 sets

hack calf press

  • (180 lbs/ 100 total reps/5:40)

wide grip pullups

  • bw/24( rest/pause reps)x1
  • (52 total/ 3:45)

hammer s. front pulldown

  • (left)
  • 120/9(3,3,3,3 rest/pause)x1
  • (right)
  • 120/14(3,3 rest/pause)x1

cable rows

  • 87.5’s/9(3,3 rest/pause)x1

single arm cable row (2 min)

  • (left)
  • 67.5/10×2
  • (right)
  • same

smith machine shrugs (2 min)

  • 250/8×3

rowing

  • 13:48/ 3498 m

reverse machine flyes (2 min)

  • 135/12×3

rope grip cable curl (1 min int)

  • 52.5/10×8