03/07/2010
Cardio:
Rollerblading
- 90:00
Archive for the ‘Derek Howes’ Category
03/05/2010
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
Back/Bi/Abs/Cardio
Back:
Pull ups
- BWx5
- 45×5
- 55x5x2
Front Pulldowns
- 100×5
- 150×5
- 200×5
- 220x5x2
Seated Rows
- 140×8
- 200×5
- 220x5x2
Hyperextensions
- BWx8
- 80x8x3
1-Arm Machine Curls
- 50×8
- 70x8x3
Chin ups
- 15
- 13
- 10
Dumbbell Hammer Curls
- 40×8
- 55×8
- 50x8x2
EZ Bar Curls
- 60×8
- 100×8
- 100×7
Abs:
Ab Bench Crunches
- 30x30x3
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
Chest/Tri/Calves/Cardio
Chest:
DB Flat Press
- 70×12
- 100×12
- 105×12
Hammer Strength Incline
- 98×12
- 216x12x2
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
- 78x8x2
Cable OH Tri Extension
- 66×8
- 126×8
- 146x8x2
Calves:
1-Legged Rotary
- 110×10
- 150×8
- 130x10x2
Seated Calf Raise :30 rests
- 150x15x4
Cardio:
Treadmill
- 22:30 – 2.15 miles
03/02/2010
Legs/Abs/Cardio
Legs:
Single Leg Leg Extensions
- 60×10
- 85×10
- 90x10x2
Dumbbell Lunges
- 60x10x3
Lying Leg Curls
- 95×10
- 110×10
- 120x10x2
Single Leg Hyperextensions
- BWx10
- 45x10x2
Abs:
Ab Bench Crunches
- 45x10x10
Leg Raises
- 10×5
Cardio:
Rowing 500m
- 2:07
- 1:45
- 2:22
02/27/2010
Back:
Pull ups
- BWx20
- 45x5x3
Front Pulldowns
- 100×5
- 160×5
- 200x5x2
Pistol Cable Rows
- 35×5
- 65×5
- 80×5
- 87.5x5x2
Hyperextensions
- BWx20
- 45x20x2
02/26/2010
Cardio/Calves
Cardio:
Bike
- 8 miles
Calves:
1-Legged Rotary
- 100×10
- 150×10
- 175x10x2
Seated Calf Raise
- 4 sets
02/25/2010
Bi/Tri/Abs/Cardio
Bis:
1-Arm Machine Curls
- 30×8
- 60×6
- 70x6x2
Dumbbell Hammer Curls
- 30×6
- 50×6
- 55x6x2
Chin ups
- 20
- 15
- 13
Barbell Wide grip Curls
- 80×6
- 110×5
- 110×4
Tris:
Rope Pushdowns w/ Handle
- 70×10
- 120×10
- 146x25x2
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
- 40x15x2
- 30x15x2
- 20x15x2
Leg Raises
- 25
Cardio:
Bike
- 15:00 – speed intervals
02/24/2010
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
- 278x6x2
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
- 300x15x5
Rotary :30 rests
- 200x12x5
Cardio:
Rowing 500m
- 1:53
- 1:58
- 1:51
02/22/2010
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
- 25x6x2
- 45×6
Single Leg Leg Extensions
- 40×6
- 60×6
- 85x6x2
Abs:
- 10:00
Cardio:
Rowing 500m
- 2:13
- 2:08
- 2:08
- 1:52
