Summer Training

[icehawk]

June 28th, 2006

BACK

Pull-ups
bw x 8
bw x 8
bw x 8

Barbell Rows
165 x 8
165 x 8

One-Arm Dumbbell Rows
85s x 8
85s x 8

T-Bar Rows
135 x 8
160 x 8

Straight-Arm Pulldowns (single-pulley cables)
120 x 12
150 x 6 drop 100 x 12

[icehawk]

June 30th, 2006

SHOULDERS

DB Shoulder Press
30s x 12 (warm-up)
65s x 8
65s x 7

BB Upright Rows
105 x 8
105 x 8

DB Laterals
30s x 10
30s x 10

Bent-over DB Raises
25s x 10
25s x 10

BB Shrugs
225 x 10
225 x 10

CALVES

Standing Calf Raise Machine
80 x 20 (warm-up)
170 x 12
170 x 12

Seated Calf Raises
135 x 12
135 x 12

[icehawk]

June 30th, 2006

Got a good pump today and hit some PRs on curls. Felt good to stick on two 45s on the bar and curl it for 8 with good form. Some of these supersets were 'loose', meaning I alternated but maybe with a little rest.

ARMS

Cable Pressdowns ss/ EZ-Bar Curls
80 x 15 / 60 x 15
150 x 10 / 110 x 8
150 x 10 / 110 x 8
Hit a PR on curls. Used a different pulley station (for crossovers) and stacked it with ease.

Close-Grip BB Bench ss/ Preacher Curls
155 x 8 / 90 x 8
155 x 8 / 90 x 8

Parallel Dips ss/ Alternating DB Curls
bw x 8 / 40s x 8
bw x 8 / 40s x 8

Overhead Cable Extensions ss/ Reverse EZ-Bar Curls
150 x 12 / 70 x 12

[icehawk]

July 3rd, 2006

Popped a caffeine pill and did 20 minutes of low-intensity cardio first thing in the morning. Hit thighs 2 meals later.

QUADS/HAMS

Squats
135 x 8 (warm-up)
185 x 8
185 x 8
185 x 8

Deadlifts
135 x 8 (warm-up)
225 x 8
225 x 8

Leg Press
360 x 8
360 x 8

Standing Single-Leg Curls (weight for each leg)
50 x 10
50 x 10
*alternating with*
Leg Extensions
120 x 10
120 x 10

[icehawk]

July 4th, 2006

Did light cardio again in the morning. First day using Green Bulge and White Blood... wow. Huge pump and the weights I was using felt a lot easier. I've used a lot of supps before so I'm not chalking this up to placebo effects. Good workout.

CHEST

Incline Barbell Bench
115 x 8 (warm-up)
165 x 8
165 x 8

Flat Dumbbell Bench
70s x 8
70s x 8

Incline Dumbbell Bench
60s x 8
60s x 8

Flat Dumbbell Flyes
40s x 8
40s x 8

ABS

Decline Crunches
35 x 12
35 x 12

Hanging Leg Raises
bw x 12
bw x 12

Side-to-side Ball Crunches
bw x 20

Broomstick Torso Twists
bw x 30
bw x 30

[icehawk]

July 5th, 2006

Hit back today. Good pump and barbell rows felt light... last week they felt so heavy. Did cardio in the morning again.

BACK

Wide-Grip Pull-ups
120 x 12 [assisted] (warm-up)
bw x 8
bw x 8
bw x 8

Barbell Rows
165 x 8
165 x 8

One-Arm DB Rows
85s x 8
85s x 8

Cable Rows
175 x 10
175 x 10

Lat Pulldowns
140 x 10
140 x 10

[icehawk]

This is the schedule I will be using for the next month. Cardio is starting off at a light 20 minutes first thing in the morning, five times a week. Weight training is low volume, high-intensity for about 40 minutes a session, five times a week. The weekend is for recovery and having fun... After two days off, I'm good to go again. They are also beach days to show off what I worked for [img]/forum/images/graemlins/wink.gif[/img]

Monday: light cardio (am), quads/hams (pm)
Tuesday: light cardio (am), chest/abs (pm)
Wednesday: light cardio (am), back (pm)
Thursday: light cardio (am), shoulders/calves(pm)
Friday: light cardio (am), tris/bis (pm)
Saturday: off
Sunday: off

[icehawk]

July 6th, 2006

Really good shoulder day. Bumped everything up 10lbs (20 on shrugs). The Green Bulge / White Blood stack is really working for me.

SHOULDERS

DB Shoulder Presses
30s x 12 (warm-up)
65s x 8
70s x 7 + 1 (new PR)

HammerStrength Presses
150 x 8
150 x 8

DB Laterals
35s x 10
35s x 10

Bent-over DB Raises
30s x 10
30s x 10

Barbell Shrugs
245 x 10
245 x 10

CALVES

Standing Calf Raises
80 x 15 (warm-up)
170 x 12
170 x 12

Seated Calf Raises
135 x 12
135 x 12