01.21.2010
LIGHT UPPER BODY
precor
- 13:10/ 2200 strides
rotator cuff circuit
- 3 cycles
superset (1 min)
- neutral grip pulldown- bw/20×5
- pushups- bw/20×5
dumbbell shrugs (2 min)
- 30′s/50×2
bands
Archive for the ‘Kane Sumabat’ Category
01.20.2010 (PM)
LIGHT UPPER BODY/ ABS
bands
cycling
17:47/ 6 miles
roman chair leg raise (2 min)
- bw/8(bw/8 partials)x3
cable chest press (1 min)
- 20′s/20×5
chest supported row machine (1 min)
- 90/10×10
front raise (1 min)
- right only) 15/20×5
01.20.2010
LEGS
precor
- 12:26/ 2100 strides
leg extension (1 min)
- 50/20×5
walking lunges
- 30′s/100 steps x1
(3:09 total)
hack press (1 min)
- 90/8(90/12 partials)x5
hack calf press
- 90/100 total
(2:42)
dynamic stretching/ static stretching 10:00
01.19.2010
ARM/ ABS
cycling
17:17/ 6 miles
seated leg raise (30 sec)
- (bw/13, bw/12)x13
(325 total/ 12:45)
hyper extensions (1 min interval)
(75 total/ 8:29)
bands
rotator cuff circuit
- 3 cycles
nubret supersets
- rope pressdown- 22.5/15(22.5/10)x4
- hammer curl- band/15(band/10)x4
(200 total)
nubret supersets
- lying extensions
- right only) 15/10×8
- concentration hammer curl
- right only) 15/10×8
stretching 15:00
01.18.2010 (PM)
LIGHT UPPER BODY
precor
11:31/ 2000 strides
bands
incline bench (1 min)
- right only) 40/20×5
cable rows (1 min)
- 55/20×4
- 70/20×1
dumbbell press (30 sec)
- right only) 25/10×8
smith machine shrugs (1 min)
- 90/20×5
01.18.2010
LEGS
precor
11:49/ 2000 strides
dynamic stretching
trap bar deads (30 sec)
- 115/10×10
lying leg curl (1 min)
- 40/20×4
- 50/20×1
nubret sets
bulgarian split squats
- left) bw/10×5
- right) same
(4:00 total/ 100 total reps)
cycling
14:45/ 5 miles
stretching 14:15
01.17.2010
CARDIO
cycling
14:15/ 5 miles
precor
12:06/ 2000 strides
seated leg raise (30 second interval)
- 12×25
(300 total/ 12:13)
hyper extensions (1 min interval)
(60 total/ 7:38)
stretching 16:05
01.16.2010 (PM)
LIGHT CARDIO
cycling
8:41/ 3 miles
rope
- 2 rounds
rotator cuff circuit
- 3 cycles
It was a very quick workout because I found it was aggravating my left plantar fascia. For the last week I’ve also had to address a rotator cuff issue and so have been going very light in upper body exercises.
01.16.2010
LEGS
cycling
- 8:29/ 3 miles
dynamic stretching
trap bar deads (3 min)
- 115(35 plates)/6×1
- 165/6×1
- 215/6×1
- 235/6×1
hammer strength leg press negatives (3 min int)
- left)
- 180/5×2
- 180/6×1
- right)
- same
calf press (1 min)
- left only)
- 90/12×1
superset (2 min)
roman chair leg raise (roman chair knee ups)
- bw/8(bw/8)x3
stretching 18:00
01.15.2010 (PM)
VARIOUS CIRCUITS
cycling
- 8:02/ 3miles
bands
complex
- squats 65/12×4
- bent over rows 65/12×4
- deadlifts 65/12×4
- plyo pushups bw/12×4
delt circuit add on sets
- laterals 15′s/12×5
- dumbell press 15′s/12×4
- front raise 15′s/12×3
- bent over raise 15′s/12×2
- plyo pushups bw/12×1
(5 cycles/ 11:06)
plank circuit (90 sec rest)
- (30 sec x3)x3
smith machine shrugs (30 sec int)
- 250/4×12
(48 total/ 5:39)
