Archive for the ‘Derek Howes’ Category

Derek Training

By Derek Howes on Jan 8th, 2010 in Derek Howes | Permalink | Leave a comment

Current training routine is something like this:

  • 3x/week Cardio/Abs/Calves
  • 4x/week heavy/lower volume
  • 2 high volume arm/chest days (nubret/tabatas sets)
  • 1-2 off days

My goal for the next 12 weeks as of right now is to maintain as much muscle as possible while leaning out for the summer.

Diet is about 90% clean.

03/15/2010

By Derek Howes on Mar 16th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Legs/Cardio

Legs:

Single Leg Lying Leg Curls

  • 40×17
  • 30×20x2

Single Leg Hyperextensions

  • BWx20
  • 10×20x2

Dumbbell Lunges

  • 30×20x2

Leg Extensions

  • 80×20
  • 100×20x2

Cardio:

Treadmill

  • 4:20 – .5 miles

Max Incline Treadmill

  • 5:40 – .42 miles

Bike

  • 15:00 – 3.52 miles

03/14/2010

By Derek Howes on Mar 16th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Bi/Tri/Calves/Cardio/Abs

Bis:

Barbell Curls

  • 65×6
  • 95×6
  • 105×6x2

Dumbbell Hammer Curls

  • 40×6
  • 55×6
  • 60×6x2

Concentration Curls

  • 25×6
  • 50×6x3

Chin ups

  • BWx6
  • 45×6
  • 55×6x2

Tris:

Rope Pushdowns w/ Handle

  • 100×6
  • 130×6
  • 140×6
  • 130×6

Skullcrushers

  • 100×6
  • 115×6
  • 135×6x2

Machine Arm Extension

  • 80×6
  • 100×6
  • 125×6
  • 145×6
  • 155×6x3

Calves:

1-Legged Rotary

  • 100×10
  • 120×10
  • 150×10
  • 160×10x2

Seated Calf Raise :30 rests

  • 5 sets

Cardio:

Stairs

  • 20:00 – 1.24 miles

Abs:

  • Ab Ripper X

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

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

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

03/07/2010

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

Cardio:

Rollerblading

  • 1:30

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

03/03/2010

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

Chest/Tri/Calves/Cardio

Chest:

DB Flat Press

  • 70×12
  • 100×12
  • 105×12

Hammer Strength Incline

  • 98×12
  • 216×12x2

1-Arm Machine Flyes

  • 110×12
  • 150×12
  • 155×12

Hammer Strength Flat Bench

  • 108×12
  • 198×12
  • 248×9
  • 248×8

Tris:

Tri Pushdown Machine

  • 200×8
  • 270×8
  • 285×8

1-Arm Pushdowns

  • 30×8
  • 40×8
  • 36×8

DB OH Tri Extension

  • 30×8
  • 50×8
  • 78×8x2

Cable OH Tri Extension

  • 66×8
  • 126×8
  • 146×8x2

Calves:

1-Legged Rotary

  • 110×10
  • 150×8
  • 130×10x2

Seated Calf Raise :30 rests

  • 150×15x4

Cardio:

Treadmill

  • 22:30 – 2.15 miles