Summer Training

[icehawk]

August 11th, 2004

Really needed a change from my regular shoulder workout!!

SHOULDERS

DB Shoulder Presses
50s x 10
60s x 8
70s x 8
80s x miss!
75s x 6
Couldn't get the 80s up if my life depended on it!!!

Lateral Raise / Reverse Fly Combo
20s x 10
20s x 8
20s x 6
Exercise I got from another website. To complete the rep, complete a lateral raise with the traditional overhand grip, then once arms are at 90, rotate wrists so they face the ceiling. The perform an overhead reverse flye, and then bring down to starting position in the same fashion (but reversed). Pause when rotating wrists.


Shoulder Burn Routine
15s x 10/10/4
15s x 10/8/4
12s x 10/10/4
These KILLED!! Great finisher, I'm doing them at the end of every delt workout.. kind of like a front, rear, and side raise tri-set but the ROM is through the roof!


DB Shrugs
100s x 12
100s x 12
100s x 12
Traps were still sore from the deads on Monday so I couldn't really push them.

[icehawk]

August 12th, 2004

ARMS

TRI-SET: Skullcrushers / Close-Grip Bench / Barbell Curls - warm-up set
45 x 15/15/15
Done with an EZ-Bar.

EZ-Bar Curls
100 x 10
110 x 8
120 x 4

Close-Grip Bench Presses
135 x 10
155 x 8
175 x 4

Preacher DB Curls
45s x 10
45s x 10
45s x 10

Cable Pressdowns
90 x 10
90 x 10
90 x 10

Double Bi Cable Curls
60s x 12
60s x 12

French Presses
70 x 12
70 x 12
Tough as heck to get the DB up there.. would have gone heavier with a spotter.

TRI-SET: Skullcrushers / Close-Grip Bench / Barbell Curls - burn-out set
45 x 15/15/15

[icehawk]

August 13th, 2004

LEGS

Didn't go nuts cause I gotta move a bunch of stuff into my new 4th floor apartment and that's gonna be a huge leg workout on its own.

Leg Press
90 x 15
180 x 12
270 x 10
360 x 8

Leg Extensions
150 x 10
150 x 10
150 x 10

Lying Leg Curls
105 x 10
105 x 10
105 x 10

Seated Calf Raises
90 x 15
135 x 12
180 x 10 (these were tough)

Standing Calf Machine Raises
300 x 10
300 x 10
300 x 10

Oh it's gonna be fun climbing those 4 flights of stairs with heavy furniture!!

[icehawk]

August 22nd, 2004

Don't really write in here anymore.. just an entry here and there...

BACK / TRAPS / REAR DELTS

DEADLIFTS
135 x 10
185 x 8
225 x 6
275 x 4

PULL-UPS
BW x 10 (wide, overhand-grip)
BW x 10 (same)
BW x 10 (shoulder-width, neutral-grip)
BW x 10 (same)

SEATED T-BAR ROWS
90 x 10
90 x 10
115 x 6
115 x 6

BB SHRUGS
135 x 15
185 x 10
225 x 10
225 x 10

MACHINE PULLOVERS
140 x 10
140 x 10
150 x 10
150 x 10

DB REAR DELT RAISES
20s x 10
20s x 10
20s x 10
20s x 10

Also, using a new PWO meal (I definately wanna finish off all these supps before going to school)..

3 cups Water
2 scoops UN Strawberry Whey Protein
1 scoop Frost Gatorade
1 scoop Fruit Punch Cell-Tech (did not load)
5g Glutamine
500mg Vitamin C
500mg Calcium
400IU Vitamin D
400IU Vitamin E

511 Calories, 42g Protein, 79g Carbohydrate, 3g Fat

..I just have leftovers here and there so I might as well use them before I leave.. I'm not loading/cycling the Cell-Tech as there only so little left in the tub I bought a year ago and I'm not planning on buying anymore.. at school I'll probably just stick with Protein and Vitamin C as my only supps.

[icehawk]

August 26th, 2004

This was my 6th day in a row working out. I'm using Satur8 now so I've been feeling pretty good pumps.

This workout was less about strength and more about form.

CHEST

INCLINE BB BENCH - lower reps: hit chest and back up only half way so chest gets no rest
95 x 15
115 x 12
135 x 10
155 x 8

INCLINE DB BENCH - full ROM
60s x 12
70s x 6
70s x 6

INCLINE DB FLYES - DEEP stretch, very slow reps
25s x 10
30s x 10
30s x 10

FLAT HAMMERSTRENGTH BENCH
140 x 10
180 x 6
90 x 12

CABLE CROSSOVERS
50s x 10
50s x 10
60s x 10