Archive for the ‘Training Logs’ Category

March 11 2010

By Nicole Houde on Mar 12th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Back/Tabatas/Abs/Cardio

Back:

Pull ups

  • 58lbsAssistedx12
  • 46lbsAx9
  • 52lbsAx10
  • 58lbsAx12

Rear Delt Rows

  • 35x12
  • 50x12
  • 70x12

Machine Front Pulldowns Closegrip

  • 50x12
  • 70x12x2

Seated Rows

  • 50x12
  • 70x11
  • 60x12

Hyperextensions

  • BWx12
  • 25x12x2

First time ever doing these!

Trap Bar Deadlifts

  • 45x5
  • 90x5
  • 90x25

Tabatas Bis:

  1. Cable Curls
  2. Dumbbell Hammer Curls
  3. Reverse BB Curls

Abs:

  • 12:00

Cardio:

Max Incline Treadmill

  • 15:00 -- .75 miles

03/11/2010

By Derek Howes on Mar 12th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

AM

Cardio:

HIIT Jump Rope

5:00

HIIT Run

10:00

PM (Back/Tabatas/Abs/Cardio)

Back:

Pull ups

  • BWx12x4

Rear Delt Rows

  • 100x12
  • 140x12
  • 170x12

Machine Front Pulldowns Closegrip

  • 100x12
  • 150x12
  • 190x12

Seated Rows

  • 100x12
  • 150x12
  • 160x12

Hyperextensions

  • 25x12
  • 80x12x2

First time doing these since my injury. Felt great. Will go heavier next time!

Trap Bar Deadlifts

  • 135x5
  • 225x5
  • 340x5

Tabatas Bis:

  1. Cable Curls
  2. Dumbbell Hammer Curls
  3. Reverse BB Curls

Abs:

Ab Bench Crunches :30 rests

  • 40x12x6

Leg Raises :30 rests

  • 12x4

Side Planks

  • :60x2

Cardio:

Max Incline Treadmill

  • 15:00 -- .75 miles

March 09 2010

By Nicole Houde on Mar 12th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Calves/Cardio

Chest:

Hammer Strength Incline

  • 28x15
  • 38x15
  • 43x15

Hammer Strength Wide Chest

  • 22x15
  • 42x15
  • 62x15x2

Dips :60 rests

  • 70lbsAssistedx15
  • 60lbsAx15
  • 60lbsAx12x2

Machine Flyes

  • 55x15
  • 50x15x2

Tabatas (Tris):

  1. Rope Pushdowns w/ Handle
  2. Cable OH Tri Extension
  3. Tri Pushdown Machine

Calves:

Seated Calf Raise

  • 6 sets

1-Legged Rotary

  • 50x10x3
  • 60x10

Cardio:

Rowing 500m

  • 3:24
  • 2:16

Rowing 1275m

  • 8:03

03/09/2010

By Derek Howes on Mar 12th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Calves/Cardio

Chest:

Hammer Strength Incline

  • 98x15
  • 218x15
  • 238x15x2

Hammer Strength Wide Chest

  • 112x15
  • 182x15
  • 192x15

Dips :60 rests

  • BWx20x3

1-Arm Machine Flyes

  • 110x15
  • 130x15x2

Tabatas (Tris):

  1. Rope Pushdowns w/ Handle
  2. Cable OH Tri Extension
  3. Tri Pushdown Machine

Calves:

Seated Calf Raise

  • 6 sets

1-Legged Rotary

  • 100x10
  • 110x10x3

Cardio:

Rowing 500m

  • 2:40
  • 1:45

Rowing 1500m

  • 8:33

March 08 2010

By Nicole Houde on Mar 12th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

AM

Cardio:

Run Outside

  • 15:00

PM (Legs/Abs/Cardio)

Legs:

Single Leg Leg Extensions

  • 25x12
  • 40x11
  • 35x12

Barbell Lunges

  • 22x12
  • 52x11.5
  • 52x10

Single Leg Lying Leg Curls

  • 25x12
  • 35x6 -- 25x6
  • 25x12

Single Leg Hyperextensions

  • 10x8x3

Abs:

Side Planks

  • 15:00

Cardio:

Rowing 500m

  • 2:44

03/08/2010

By Derek Howes on Mar 12th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

AM

Cardio:

Run Outside

  • 20:00

PM (Legs/Abs/Cardio)

Legs:

Single Leg Leg Extensions

  • 50x12
  • 85x12x2

Dumbbell Lunges

  • 75x8
  • 75x12
  • 75x7

Single Leg Lying Leg Curls

  • 35x12
  • 40x12x2

Single Leg Hyperextensions

  • 35x8x3

Abs:

Side Planks

  • :60x2

Ab Bench Crunches :30 rests

  • 25x25x4

Leg Raises :20 rests

  • 10x6

Cardio:

Rowing 1500m

  • 7:24

March 07 2010

By Nicole Houde on Mar 12th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Cardio:

Rollerblading

  • 1:30

03/07/2010

By Derek Howes on Mar 12th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Cardio:

Rollerblading

  • 1:30

03.10.2010

By Kane Sumabat on Mar 11th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT LEGS

single legged calf press (90 sec)

  • (left)
  • 90/12(12 partials)x4
  • (right)
  • same

dynamic stretching

leg complex (approx. 90 sec)

  • backward lunge
  • 95/6×5
  • jump squats
  • 95/6×5
  • forward lunges
  • (same as backward lunge)
  • squats
  • (same as jump squats)
  • deads
  • (same as jump squats)

(5 cycles/ 13:15 total)

hack press

  • 140/20(rest/ pause)x1
  • (40 total/ 3:37)

negative glue ham raise (2:30 intervals)

  • bw/4×2

03.09.2010

By Kane Sumabat on Mar 11th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

PUSH (CHEST)

rowing

  • 11:49/ 3002 m

seated ext. rotations

  • (left)
  • 20/6×3, 10/15×1
  • (right)
  • same

seated calf raise

  • (90/ 150 total/ 5:37)

superset (90 sec)

  • incline bench
  • 75’s/8×4
  • pushups
  • bw/15×4

superset (90 sec)

  • hammer s. decline
  • 180/8×2, 180/10×1, 180/8×1
  • pushups
  • bw/12×2, bw/10×1, bw/8×1

machine ext. (1 min)

  • 70/12×6

single arm pressdown (2 min)

  • (left)
  • 20/8×2, 10/15×1
  • (right)
  • same

delt circuit (90 sec)

  • 30 degree laterals
  • 20’s/8×3
  • alt. front raise
  • 20’s/8×3
  • pushups
  • bw/12×3

cycling (level 10)

  • 13:46/ 5 miles

stretching 22:45