Archive for the ‘Kane Sumabat’ Category
By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment
LOWER BODY (VACATION WORKOUTS)
rowing
calf press
- (180 lbs/ 100 total reps/ 4:38)
dynamic stretching
snatch grip deads (90 sec)
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)
hanging lever twist (2 min)
By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment
UPPER BODY (VACATION WORKOUTS)
rowing
bands
seated ext. rotations (light)
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)
single arm dumbbell rows
- (left)
- 80/8×3
- (right)
- same
reverse g. bench (2 min)
superset (1 min)
- pressdown
- band/25×3
- reverse grip push ups
- bw/12×3
hanging leg raise (2:30)
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)
glute ham raise (2 min)
hack squats (30 sec int)
- (90lbs/ 60 total reps/ 8 sets)
leg press negatives
- (left)
- 180/6×2
- (right)
- same
stretching 10:00
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)
bent over raises (90 sec)
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)
By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment
PUSH (DELTS/ TRICEPS/ ABS)
treadmill (15 incline )
bands
hanging leg raise (2:30 ave)
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
By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment
PUSH (CHEST)
seated calf raise
rowing
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)
By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment
LIGHT BACK/ BICEPS
calf press
rowing
seated ext. rotations (light)
bands
neutral grip pullups (1 min int)
reverse machine flyes (1 min)
chest supported row machine (30 sec)
barbell shrugs (30 sec)
reverse cable curl (1 min)
cable curl (1 min)
cycling (level 12 )
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)
single leg hammer leg press negatives (3 min)
- (left)
- 250/4×2
- (right)
- same
glute ham raise (2:30)
stretching 14:00
treadmill (15 incline )
By Kane Sumabat on Apr 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment
CHEST/ ABS
rowing
bands
reverse machine flyes (1 min int)
superset
- hammer s. incline bench
- 90/12×6
- incline push ups
- bw/12×5, bw/10×1
roman chair leg raise
(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 )
By Kane Sumabat on Mar 22nd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment
HEAVY BACK
bands
cable ext. rotations (light)
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)
rowing
reverse machine flyes (2 min)
rope grip cable curl (1 min int)