Archive for the ‘Training Logs’ Category

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

superset

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

precor

• 25:10/ 2504

stretching 17:59

March 05 2010

By Nicole Houde on Mar 5th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Shoulders/Calves/Cardio

Shoulders:

Rear Delt Rows

• 30x10
• 60x8
• 75x8
• 80x8

Upright Rows to Chin to Chest

• 40x8x3 -- 40x8x3

Dumbbell Lateral Raises

• 5x8
• 10x8
• 15x8x2

Dumbbell Press

• 15x8
• 20x8
• 25x8
• 25x6

Calves:

1-Legged Rotary

• 90x10
• 110x10
• 110x8
• 100x10

Seated Calf Raises :30 rests

• 4 sets

Cardio:

Stairs

18:00 -- 1.52 miles -- speed intervals

03/05/2010

By Derek Howes on Mar 5th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Shoulders/Traps/Calves

Shoulders:

Rear Delt Rows

• 130x6
• 175x6
• 220x6
• 235x6

Upright Rows to Chin to Chest

• 70x6 -- 70x6
• 150x8x2 -- 150x8x2

Dumbbell Lateral Raises

• 10x8
• 25x8
• 35x8x2

Dumbbell Press

• 45x6
• 80x6
• 90x6
• 95x6

Traps:

Dumbbell Shrugs

• 75x10
• 95x10
• 105x10
• DS 105x10 -- 85x10 -- 65x10 -- 45x10 -- 25x10

Hammer Strength Shrugs

• 225x12x3

Back Smith Shrugs

• 195x12x3

Calves:

1-Legged Rotary

• 130x10
• 150x10x3

Seated Calf Raises :30 rests

• 4 sets

03/04/2010

By Derek Howes on Mar 5th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Back/Bi/Abs/Cardio

Back:

Pull ups

• BWx5
• 45×5
• 55×5x2

Front Pulldowns

• 100×5
• 150×5
• 200×5
• 220×5x2

Seated Rows

• 140×8
• 200×5
• 220×5x2

Hyperextensions

• BWx8
• 80×8x3

1-Arm Machine Curls

• 50×8
• 70×8x3

Chin ups

• 15
• 13
• 10

Dumbbell Hammer Curls

• 40×8
• 55×8
• 50×8x2

EZ Bar Curls

• 60×8
• 100×8
• 100×7

Abs:

Ab Bench Crunches

• 30×30x3

Side Planks

• 1:00×2/side

Leg Raises

• 25×2

Sprinter Sit ups

• 10×3

Cardio:

Bike

• 7:30 – 2.16 miles

March 04 2010

By Nicole Houde on Mar 5th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Back/Bi/Abs/Cardio

Back:

Pull ups

• 70lbsAssistedx8
• 64lbsAx8
• 48lbsAx8x2

Front Pulldowns

• 50x8
• 90x8
• 80x8x2

Seated Rows

• 60x9
• 80x8
• 70x8

Hyperextensions

• BWx8
• 25x8x3

1-Arm Machine Curls

• 15x8x2
• 20x7

Chin ups

• BWx5x3

Dumbbell Hammer Curls

• 15x8
• 20x8x2
• 20x7

EZ Bar Curls

• 30x8
• 40x8x2

Abs:

Leg Raises

• 22
• 20x2

Side Planks

• 1:00x2/side

Weighted Decline

• 3 sets

Cardio:

Rowing

• 15:00

March 03 2010

By Nicole Houde on Mar 5th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Chest/Tri/Calves/Cardio

Chest:

DB Flat Press

• 15×12
• 20×12
• 25×12

Hammer Strength Incline

• 28×12
• 38×12
• 48×12

Machine Flyes

• 50×12
• 55×12x2

Tris:

Tri Pushdown Machine

• 80×10
• 90×10
• 95×10

Rope Pushdowns w/ Handle

• 30×10
• 43×4 – 36×6
• 36×10

DB OH Tri Extension

• 15×10
• 20×10
• 25×10
• 30×10

Cable OH Tri Extension

• 36×8
• 46×8
• 46×10
• 46×12

Calves:

1-Legged Rotary

• 70×10
• 80×10x3

Seated Calf Raise :30 rests

• 105×10x4

Cardio:

HIIT Treadmill

• 20:00 – 1.71 miles