Archive for the ‘Derek Howes’ Category

03/23/2010

By Derek Howes on Apr 1st, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

AM

Abs:

  • Ab Ripper X

PM (Legs/Calves/Cardio)

Legs:

Leg Extensions

  • 100×8
  • 140×8
  • 160x8x2

Lying Leg Curls

  • 80×8
  • 110×8
  • 125×8
  • 130×8

Single Leg Hyperextensions

  • BWx8
  • 25×8
  • 45x8x2

Dumbbell Lunges

  • 40×6
  • 65×6
  • 80x6x2

Calves:

1-Legged Rotary

  • 110×8
  • 120x8x2
  • 125×8

Seated Calf Raise

  • 150x20x5
  • 195×10

Cardio:

Bike

  • 30:00

Rowing 1000m

  • 4:41
  • 4:10

03/22/2010

By Derek Howes on Mar 23rd, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

AM

Cardio:

Max Incline Treadmill

  • 30:00 – 1.44 miles

Rowing 1000m

  • 4:57
  • 4:37
  • 4:32

PM (Chest/Tabatas/Cardio)

Chest:

Hammer Strength Incline

  • 118×20
  • 168x20x2

Hammer Strength Wide Chest

  • 122×20
  • 232x20x2

Dips

  • BWx30
  • BWx20x2

Machine Flyes

  • 150×20
  • 155x20x2

Tabatas (Tris):

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

Cardio:

Cybex

  • 20:00

Rowing 1000m

  • 4:48
  • 4:32

03/21/2010

By Derek Howes on Mar 23rd, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Cardio/Random

Cardio:

Elliptical

  • 20:00

Stairs

  • 2:30

Random:

Machine Curls Superset w/ Machine Arm Extension

  • 80×8 – 90×8
  • 90x8x2 – 130x8x2
  • 95x8x3 – 130x8x3

Pull ups

  • BWx5x20

Shoulder Press Machine

  • 80×8
  • 100×8
  • 115x8x4

1-Legged Rotary

  • 100×10
  • 150x10x4

03/19/2010

By Derek Howes on Mar 23rd, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Cardio:

Random stuff at the track

  • 90:00

03/16/2010

By Derek Howes on Mar 23rd, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

AM

Tabatas (Shoulders):

  1. Dumbbell Bent Over Lat Raises
  2. Dumbbell Press
  3. Barbell Upright Rows

PM (Tabatas/Chest/Tabatas/Calves/Cardio)

Tabatas (Traps):

  1. Dumbbell Shrugs
  2. Hammer Strength Shrugs

Chest:

Hammer Strength Wide Chest

  • 92x6
  • 232x6
  • 282x6
  • 322x6
  • 342x6x2

Hammer Strength Incline

  • 148x6
  • 238x6
  • 268x6x2

Dips

  • BWx12
  • 45x6
  • 90x6
  • 115x7

Machine Flyes

  • 150x6
  • 210x6
  • 235x6
  • 250x6x2

Tabatas (Tris):

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

Calves:

Seated Calf Raise :30 rests

  • 8 sets

1-Legged Rotary

  • 110x8
  • 115x8x2

Cardio:

Rowing (Tabata style)

  • 8 sets

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
  • 30x20x2

Single Leg Hyperextensions

  • BWx20
  • 10x20x2

Dumbbell Lunges

  • 30x20x2

Leg Extensions

  • 80×20
  • 100x20x2

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
  • 105x6x2

Dumbbell Hammer Curls

  • 40×6
  • 55×6
  • 60x6x2

Concentration Curls

  • 25×6
  • 50x6x3

Chin ups

  • BWx6
  • 45×6
  • 55x6x2

Tris:

Rope Pushdowns w/ Handle

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

Skullcrushers

  • 100×6
  • 115×6
  • 135x6x2

Machine Arm Extension

  • 80×6
  • 100×6
  • 125×6
  • 145×6
  • 155x6x3

Calves:

1-Legged Rotary

  • 100×10
  • 120×10
  • 150×10
  • 160x10x2

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