Archive for the ‘Training Logs’ Category

April 13 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Tri/Bi/Calves/Cardio

Tris:

Closegrip Bench

  • 45×8
  • 65x8x2
  • 75×8

Rope Pushdowns w/ Handle

  • 36×8
  • 46×7
  • 40x8x2
  • 43×8

Tri Pushdown Machine

  • 55×8
  • 95×8
  • 100×8
  • 110×8

Bis:

Barbell Curls

  • 30×8
  • 40x8x3

Hammer Strength Machine Curls

  • 29×8
  • 34×8
  • 39x8x2

Dumbbell Hammer Curls

  • 15×8
  • 20×8
  • 20×6
  • 20×7

Calves:

Hammer Strength Horizontal Calf Machine

  • 6 sets

Seated Calf Raise

  • 3 sets

Cardio:

Kickboxing

  • 40:00

Bike

  • 21:00 – 2.02 miles

04/13/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

AM

Traps:

Front Smith Shrugs

  • 105×12
  • 195x12x2
  • 245x12x3

Back Smith Shrugs

  • 195x12x4

Dumbbell Shrugs Superset w/ Band Upright Rows

  • 40x20x2 – 12×2

PM (Tri/Bi/Calves/Cardio)

Tris:

Closegrip Bench

  • 135×8
  • 185×8
  • 225×8
  • 245×6
  • 225×9

Rope Pushdowns w/ Handle

  • 56×8
  • 86×8
  • 106×8
  • 110x8x2

Tri Pushdown Machine

  • 175×8
  • 255×8
  • 285x8x2

Bis:

Barbell Curls

  • 60×8
  • 100×8
  • 110x8x2

Hammer Strength Machine Curls

  • 74×8
  • 89×8
  • 104x8x2

Dumbbell Hammer Curls

  • 30×8
  • 55x8x2
  • 50×10

Calves:

Hammer Strength Horizontal Calf Machine

  • 6 sets

Seated Calf Raise

  • 3 sets

Cardio:

Bike

  • 23:43 – 5 miles

April 12 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Shoulders/Abs/Calves

Shoulders:

Lat Raise Machine

  • 20x12x2
  • 15×10

Shoulder Press Machine

  • 15×12
  • 20x12x2

Upright Rows to Chin to Chest

  • 20×10 – 20×10
  • 30x10x2 – 30x10x2

Dumbbell Bent Over Lat Raises

  • 5×12
  • 7.5x12x2

Abs:

  • 15:00

Cardio:

Elliptical

  • 10:00

Bike

  • 6.87 miles

04/12/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Shoulders/Abs/Calves

Shoulders:

Lat Raise Machine

  • 90×12
  • 110x12x2

Shoulder Press Machine

  • 100×12
  • 120×11
  • 110×12

Upright Rows to Chin to Chest

  • 40×10 – 40×10
  • 80x10x2 – 80x10x2

Dumbbell Bent Over Lat Raises

  • 25×12
  • 35x12x2

Abs:

  • 15:00

Cardio:

Bike

  • 7.75 miles

April 09 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Back/Tabatas/Calves/Cardio

Back:

Rear Delt Rows

  • 60×8
  • 80x8x3

Pull ups

  • 48lbsAssistedx8
  • 52lbsAx8x4

Seated Rows

  • 50×8
  • 80×8
  • 70x8x2

Back Extensions

  • 50×8
  • 70×8
  • 80x8x2

Tabatas (Bis):

  • Dumbbell Hammer Curls
  • Cable Curls

Calves:

1-Legged Rotary

  • 5 sets

Seated Calf Raises

  • 4 sets

Cardio:

Stairs

  • 20:00 – speed intervals

Treadmill

  • 9:45 – 1 mile

04/09/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Back/Tabatas/Calves/Cardio

Back:

Rear Delt Rows

  • 140×8
  • 200×8
  • 205x8x2

Pull ups

  • 8
  • 8
  • 8
  • 8
  • 8

Seated Rows

  • 140×8
  • 200x8x3

Back Extensions

  • 130×8
  • 180x8x2

Tabatas (Bis):

  • Dumbbell Hammer Curls
  • Cable Curls

Calves:

1-Legged Rotary

  • 5 sets

Seated Calf Raises

  • 4 sets

Cardio:

Cybex

  • 10:00

Bike

  • 10:00 – 2.77 miles

Treadmill

  • 5:00

April 08 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Abs/Cardio

Chest:

Hammer Strength Incline

  • 38×12
  • 58x12x2

Hammer Strength Wide Chest

  • 92x12x3

Hammer Strength Flat Bench

  • 38×12
  • 28x12x2

Machine Flyes

  • 50×12
  • 65x12x3

DB Pullovers

  • 20×12
  • 25x12x2

Tabatas (Tris):

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

Abs:

  • 12:00

Cardio:

Bike

  • 23:00 – 4.25 miles

04/08/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Chest/Tabatas/Abs/Cardio

Chest:

Hammer Strength Incline

  • 98×8
  • 238×12
  • 258×12

Hammer Strength Wide Chest

  • 182×12
  • 232×12
  • 252×12

Hammer Strength Flat Bench

  • 108×12
  • 218×12
  • 228×12

Machine Flyes

  • 130×12
  • 200×12
  • 220×12
  • 215×12

DB Pullovers

  • 55×12
  • 70x12x2

Tabatas (Tris):

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

Abs:

  • 12:00

Cardio:

Bike

  • 25:47 – 6.33 miles

April 07 2010

By Nicole Houde on Apr 19th, 2010 in Miss NH USA 2010, Training Logs | Permalink | Leave a comment

Cardio:

Random Beach Stuff

04/07/2010

By Derek Howes on Apr 19th, 2010 in Derek Howes, Training Logs | Permalink | Leave a comment

Cardio:

Random Beach Stuff