02/21/2010
Cardio:
Run Outside
- 25:00
Archive for the ‘Derek Howes’ Category
02/19/2010
Shoulders/Traps/Calves/Abs
Shoulders:
Shoulder Press Machine
- 100×8
- 130×8
- 150x8x2
Upright Rows to Chin to Chest
- 90×8 – 90×8
- 150x8x2 – 150x8x2
Dumbbell Front Raises
- 20×8
- 25x8x2
Dumbbell Bent Over Lat Raises
- 40×8
- 50x8x3
Traps:
Dumbbell Shrugs
- 80×12
- 100x12x2
Back Smith Shrugs
- 195x12x3
Hammer Strength Shrugs
- 225x15x3
Calves:
- 10:00
Abs:
Ab Chair
- 200
02/18/2010
Chest/Tri/Abs/Cardio
Chest:
Flat BB Press
- 135×8
- 185×8
- 225×8
- 245x8x2
Hammer Strength Incline
- 98×8
- 188×8
- 208×8
- 228x8x2
1-Arm Cable Flyes
- 20×8
- 35×8
- 42.5x8x2
Dips
- BWx12
- 42x12x2
Tris:
Rope Pushdowns w/ Handle
- 60×8
- 80×8
- 93x8x2
Tri Pushdown Machine
- 160×8
- 200×8
- 260x8x2
French Curls
- 80×8
- 110x8x2
Closegrip Bench
- 185×8
Abs:
Ab Bench Crunches
- 30x030x4
Cardio:
Rowing 500m
- 2:11
- 1:51
02/17/2010
Back/Bi/Cardio
Back:
Pull ups
- 20
- 13
- 12
Seated Rows
- 100×8
- 140×8
- 165x8x2
Hyperextensions
- 45x12x3
Front Pulldowns
- 100×8
- 140×8
- 165x8x2
Bis:
Cable Curls
- 50×8
- 72.5×8
- 95x8x2
Dumbbell Hammer Curls
- 35×8
- 50×8
- 55x8x2
Barbell Wide grip Curls
- 70×8
- 100×7
- 100×6
Cardio:
HIIT Treadmill
- 10:00
02/11/2010
Tri/Abs/Cardio
Tris:
Closegrip Bench
- 95×6
- 185×6
- 225×6
- 245×6
- 255×6
Skullcrushers
- 70×8
- 110x12x3
Rope Pushdowns w/ Handle
- 60×10
- 73×10
- 80x10x2
Abs:
- 10:00
Cardio:
Rowing 500m
- 1:56
- 2:06
- 1:52
02/09/2010
Tabatas/Abs/Cardio
Tabatas (Chest):
- Flat DB Press
- Push ups
- Dumbbell Flyes
- Dumbbell Incline Press
Abs:
- 8:00
Cardio:
Jump Rope
- 5:00
02/05/10
Shoulders/Traps/Nubrets/Calves
Shoulders/Traps:
Lat Raise Machine
- 75×10
- 110×10
- 120x10x2
Cable Lat Raises
- 30×10
- 50x10x2
Dumbbell Press
- 55×10
- 75×10
- 90x8x2
Dumbbell Bent Over Lat Raises :60 rests
- 35x12x4
Hammer Strength Shrugs
- 185×15
- 225x15x2
Dumbbell Shrugs :30 rests
- 80x10x4
Nubrets (Arms):
Rope Pushdowns > Barbell Curls
- 57.5x10x2 – 50x10x2
- 57.5x8x6 – 50x8x6
- 50x8x4 – 50x8x4
Calves:
Hammer Strength Horizontal Calf Machine
- 290x22x3
02/04/10
Bi/Legs/Cardio
Bis:
Chin ups
- 22
- 18
- 15
Barbell Curls
- 60×8
- 100×8
- 110×8
Hammer Strength Machine Curls
- 59×8
- 85×8
- 115×8
- 115×7
Dumbbell Hammer Curls
- 20×8
- 55x8x2
Legs:
Leg Extensions
- 100×10
- 140×10
- 160×10
- 170×10
Dumbbell Bulgarian Split Squats (Still nursing back)
- 20×25
Lying Leg Curls
- 70×10
- 100×10
- 110x10x2
Cardio:
Stairs
- 5:00 – .55 miles
02/03/10
Cardio/Abs/Back
Cardio:
Max Incline Treadmill
- 25:00
Abs:
Ab Bench Crunches :30 rests
- 30x30x3
Back:
Hyperextensions
- BWx100
Pull ups
- 42
Pistol Cable Rows
- 42.5×10
- 50×10
- 57.5×10
Went light on back due to not feeling 100% in my lower back yet
02/02/10
Cardio/Chest/Tri
Cardio:
Elliptical
- 20:00
Chest:
Flat DB Press
- 60×15
- 80×15
- 90×15
Dips
- BWx25x2
Hammer Strength Incline
- 98×15
- 178×15
- 188×15
Machine Flyes
- 120×15
- 200×15
- 210×15
Tris:
Closegrip Bench
- 155×6
- 195×6
- 200×6
Tri Pushdown Machine
- 160×10
- 220×10
- 230×10
Rope Pushdowns w/ Handle
- 60×10
- 80×10
- 90x10x2
