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