Archive for the ‘Kane Sumabat’ Category

02.06.2010

By Kane Sumabat on Feb 8th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

DELTS

precor

  • 15:00/ 2504 strides

bands

rear delt flyes (1 min)

  • 70/10×3

lateral machine (1 min)

  • 70/12×6

steep incline press (1 min)

  • 45′s/12×6

lateral variations (1 min)

  • 15′s/(4×3)x4
  • 15′s/(5×3)x2

smith machine shrugs (30 sec intervals)

  • 140/6×12

ab circuit add on sets (30 sec)

  • reverse crunch 20×1,15×1,10×1
  • crunch 15×1,10×1
  • bicycle twist 30(per side)x1

02.05.2010 (PM)

By Kane Sumabat on Feb 8th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

ARMS

cycling

  • 8:29/ 3 miles

bands

close grip bench press (90 sec)

  • 135/10×6

overhead cable ext. (1 min)

  • 42.5/12×4

kickbacks

(left)

  • 15/15×2
  • 15/12×2

(right)

  • 15/10×4

reverse ez curl

  • 90/8(3,3,3,3 rest/ pause)x1

hammer curl

  • band/20(6,6,6,6 rest/ pause)x1

ab circuit add on sets (30 sec)

  • reverse crunches 20×1,15×1,10×1
  • crunch 15×1,10×1
  • bicycle twist 24(per side)x1

stretching 17:30

02.05.2010

By Kane Sumabat on Feb 6th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

VOLUME LEGS

precor (level 12)

  • 7:08/ 1204 strides

dynamic stretching

hack calf press

  • (90lbs/ 120 total/ 1:48 total rest)

walking lunges (30 sec)

  • 45′s/20(steps)x6

hack press (1 min)

  • 90/12(12 partials)x4

squats (1 min int)

  • 135/5×10

stretching 15:36

02.04.2010

By Kane Sumabat on Feb 4th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

BACK

calf press (90 sec)

  • 450/10×3
  • 450/12(4,4,4,4 rest/ pause)x1

bands

neutral grip pullups

  • bw/15(4,4,3,3,3,3 rest/ pause)x1

(35 total)

reverse v bar pulldown (2 min)

  • 120/12×1
  • 120/12(5,5,5,5)x1

chest supported row (2 min)

  • 150/8×1
  • 150/8(4,4,4,4 rest/ pause)x1

single arm dumbbell row

(left)

  • 80/10×1

(right)

  • 80/12(4,4,4 rest/ pause)x1

cycling

  • 17:17/ 6 miles

stretching 12:45

02.03.2010

By Kane Sumabat on Feb 4th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT CHEST

hack calf press (1 min)

  • 270/10×8

bands

incline bench (2 min)

  • 60′s/12×4

machine flyes (1 min)

  • 110/12×6

wall push ups (1 min)

  • bw/15×6

precor

  • 15:06 /2500

02.02.2010

By Kane Sumabat on Feb 4th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

ABS

precor

  • 15:03/ 2502 strides

hack calf press

  • 180/15(15 partials)x5

superset (90 sec)

T and Y raises

  • 10′s/8(10′s/8)x4

dip bar leg raise (2 min)

  • 8×3

roman chair leg raise

  • 8×3

crunch machine twists

(left)

  • 90/8×5

(right)

  • same

single leg wall lank

  • (90 sec)x2

01.30.2010

By Kane Sumabat on Feb 4th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

CARDIO/ CALVES

dynamic stretching

cycling

  • 15:00/ 5 miles

hack calf press (1 min int)

  • 180/12×10

seated calf (1 min int)

  • 90/12×8

cycling

  • 15:46/ 5 miles

stretching 10:00

01.29.2010

By Kane Sumabat on Feb 4th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT CHEST

cycling

  • 9:55/ 3 miles

bands

dumbbell bench (1 min)

  • 55′s/20×3
  • 55′s/15×2

wall push ups (1 min)

  • bw/18×6

machine flyes (1 min)

  • 100/15×4

v bar pressdown (2 min)

  • 70/15×1
  • 70/13(5,4,3,3 rest/ pause)x1

close grip pushups (30 sec)

  • bw/15×1
  • bw/12×1
  • bw/10×2

kickbacks (90 sec)

(right only)

  • 20/12×3

stretching 12:30

01.28.2010

By Kane Sumabat on Feb 4th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT BACK

precor

  • 6:02/ 1002 strides

bands

chest supported rows (1 min)

  • 120/10×8

single arm cable row (1 min)

  • (left)
  • 47.5/8×4, 47.5/10×2
  • (right)
  • 47.5/10×4, 47.5/12×2

standing v bar pulldown (1 min)

  • 110/12×4

smith machine shrugs (1 min)

  • 180/10×6

cycling

  • 17:22/ 6 miles

reverse ez curl

  • 80/9(4,4,4,4 rest/ pause)

hammer curl (20 sec)

  • band/15×2
  • band/12×1
  • band/10×1
  • band/8×2

01.27.2010 (PM)

By Kane Sumabat on Feb 4th, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT LEGS

precor

  • 5:46/ 1000 strides

dynamic stretching

calf press (10 sec rest)

  • 360/96 total

hammer v. squats (tabata)

  • 180/60 total

walking lunges (1 min)

  • 60′s/12×2
  • 60′s/16×2
  • 60′s/20×4
  • 60′s/24×1
  • 60′s/30×1