01.27.2010
CARDIO
precor
- 14:10/ 2502 strides
hack calf press (90 sec)
- 180/12×1
- 270/12×1
- 360/12×1
- 360/12(4,4,4,4 rest/ pause)
cycling
- 17:38/ 6 miles
superset (1 min)
T raise/ Y raise
- 10′s/8(10′s/8)x4
Archive for the ‘Kane Sumabat’ Category
01.26.2010 (PM)
LIGHT CHEST
cycling
- 8:14/ 3 miles
seated leg raise (30 sec int)
- (bw/15,bw/10)x8
(200 total/ 7:44)
bands
hypers
(100 total. 9:11)
hammer chest press machine (1 min)
- 40′s/15×6
wall pushups (1 min)
- bw/15×4
machine flyes (30 sec)
- 70/20×4
v bar pressdown (2 min)
- 70/14
- 70/12(4,4,4,4 rest/pause)
machine ext. (90 sec)
- 80/13×1
- 80/13(60/13 drop)x1
- 80/12(60/12,50/12 drop)x1
kickbacks (90 sec)
- (right only)
- 20/10×3
cycling
- 14:19/ 5 miles
01.26.2010
LIGHT BACK/ BICEPS
rowing
- 3:40/ 998 m
bands
v bar pressdown (1 min)
- 100/12×6
single arm cable rows (1 min)
- (left)
- 42.5/12×4
- (right)
- 42.5/15×4
smith machine shrugs (1 min int)
- 140/12×6
precor
- 10:00/ 15:44 strides
calf press (1 min)
- 360/12×6
reverse curl
- 70/12(5,5,5 rest/ pause)
hammer curl (20 sec)
- band/12×2
- band/10×2
- band/8×2
01.25.2010 (PM)
LIGHT LEGS
precor
- 5:28/ 1000 strides
dynamic stretching
nubret sets
leg extensions
- (left)
- 30/12×5, 40/12×1
- (right)
- 30/8×5, 40/8×1
(120 total reps/ 6:57)
hammer s. leg press (30 sec)
- 180/10×5
- 180/12×5
walking lunges (30 sec)
- 70′s/10(steps)x10
stretching 22:30
01.25.2010
CARDIO
precor
- 14:38/ 2400 strides
hack calf press (1 min)
- 270/12×8
- 270/12(4,4,4,4 rest/pause)x1
cycling
- 17:39/ 6 miles
01.24.2010
ARMS
precor
- 5:50/ 1108 strides
seated ext. rotations
- 4 sets
v bar pressdown (2 min)
- 70/12×1
- 70/10(4,4,4 rest/ pause)x1
machine ext. (90 sec)
- 80/12×1
- 80/12(60/8 dropset)x1
- 80/10(60/8,50/10 dropset)x1
cross face cable ext. (90 sec)
right only)
- 22.5/10×2
- 22.5/9×1
- 22.5/8×1
reverse curl (90 sec)
- 70/10×1
- 70/10(4,4,4,4 rest/pause)x1
cable row curl (30 sec interval)
- 32.5/12×6
- 32.5/10×4
concentration curl (90 sec)
right only)
- 30/10×3
cycling
- 11:55/ 4 miles
01.23.2010
LIGHT UPPER BODY
rowing intervals (tabata)
- 3:37 (of 4:51)/ 1000 m (100×10)
bands
rotator cuff exercises
superset (30 sec)
chest supported rows
- 70/10×5, 70/12×5
pushups
- bw/10×5, bw/12×5
standing v bar pulldown
60/20×5
nubret sets
single arm laterals
- left) 10/8×6
- right) 10/12×6
dumbbell shrugs (1 min)
- 45′s/25×4
rotator cuff circuit
- 3 cycles
cycling
- 11:32/ 4 miles
hack calf press (30 sec)
- 180/10×10
01.22.2010 (PM)
LIGHT LEGS
precor
- 5:48/ 1000 strides
dynamic stretching
lying leg curl (1 min)
- 50/20×4
- 65/20×1
leg extension (1 min)
- 60/20×5
sissy squats (30 sec)
- bw/10×10
stretching 12:20
01.21.2010 (PM)
ARM/ ABS
cycling
6 miles/ 16:48
floor seated leg raise (30 sec int)
- 10×10
(100 total)
hyper extensions (1 min intervals)
(80 total/ 8:25)
v bar pressdown (2 min)
- 60/12×1
- 60/10(3,3,3 rest/pause)x1
single arm hammer curl
left)
- 30/12×1
- 30/12(5,5,5 rest/pause)x1
right) same
rotators cuff exercises
stretching 18:45
