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.

03/05/2010

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

03/02/2010

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

Legs/Abs/Cardio

Legs:

Single Leg Leg Extensions

  • 60×10
  • 85×10
  • 90×10x2

Dumbbell Lunges

  • 60×10x3

Lying Leg Curls

  • 95×10
  • 110×10
  • 120×10x2

Single Leg Hyperextensions

  • BWx10
  • 45×10x2

Abs:

Ab Bench Crunches

  • 45×10x10

Leg Raises

  • 10×5

Cardio:

Rowing 500m

  • 2:07
  • 1:45
  • 2:22

02/27/2010

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

Back:

Pull ups

  • BWx20
  • 45×5x3

Front Pulldowns

  • 100×5
  • 160×5
  • 200×5x2

Pistol Cable Rows

  • 35×5
  • 65×5
  • 80×5
  • 87.5×5x2

Hyperextensions

  • BWx20
  • 45×20x2

02/26/2010

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

Cardio/Calves

Cardio:

Bike

  • 8 miles

Calves:

1-Legged Rotary

  • 100×10
  • 150×10
  • 175×10x2

Seated Calf Raise

  • 4 sets

02/25/2010

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

Bi/Tri/Abs/Cardio

Bis:

1-Arm Machine Curls

  • 30×8
  • 60×6
  • 70×6x2

Dumbbell Hammer Curls

  • 30×6
  • 50×6
  • 55×6x2

Chin ups

  • 20
  • 15
  • 13

Barbell Wide grip Curls

  • 80×6
  • 110×5
  • 110×4

Tris:

Rope Pushdowns w/ Handle

  • 70×10
  • 120×10
  • 146×25x2

Hammer Strength Dip Machine

  • 225×10
  • 315×10
  • 315×12

Tate Presses

  • 20×10
  • 35×10
  • 45×10

Skullcrushers

  • 110×6
  • 110×8
  • 110×7

Abs:

Planks

  • 2:00
  • 1:10

Ab Bench Crunch :10 rests

  • 40×15x2
  • 30×15x2
  • 20×15x2

Leg Raises

  • 25

Cardio:

Bike

  • 15:00 – speed intervals

02/24/2010

By Derek Howes on Feb 24th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Chest/Calves/Cardio

Chest:

Flat BB Press

  • 135×6
  • 185×6
  • 225×6
  • 255×6
  • 265×6

Hammer Strength Incline

  • 98×6
  • 188×6
  • 238×6
  • 278×6x2

Dips

  • BWx6
  • 45×6
  • 70×6
  • 90×6
  • 90×9

1-Arm Machine Flyes

  • 50×6
  • 110×6
  • 170×6
  • 185×6
  • 195×6
  • 200×6

Calves:

Hammer Strength Horizontal Calf Machine :30 rests

  • 300×15x5

Rotary :30 rests

  • 200×12x5

Cardio:

Rowing 500m

  • 1:53
  • 1:58
  • 1:51

02/22/2010

By Derek Howes on Feb 24th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Legs/Abs/Cardio

Legs:

Smith Bulgarian Split Squats

  • 65×6
  • 105×6
  • 115×6
  • 125×6

Lying Leg Curls

  • 80×6
  • 115×6
  • 135×6
  • 145×6

Single Leg Hyperextensions

  • BWx6
  • 25×6x2
  • 45×6

Single Leg Leg Extensions

  • 40×6
  • 60×6
  • 85×6x2

Abs:

  • 10:00

Cardio:

Rowing 500m

  • 2:13
  • 2:08
  • 2:08
  • 1:52