Summer Prep - Page 4 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #31  
Old 04-20-2008, 07:17 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 20th, 2008

Groin was hurting after front squat warm-ups so I made it a light day.

LEGS

Leg Press
270 x 10
320 x 8
360 x 6

Hack Squat
90 x 10
140 x 8
180 x 6

Romanian Deadlift
135 x 8
135 x 8

DB Lunge
30s x 8
30s x 8

Seated Calf Raise
125 x 8
125 x 8

Leg Extension
130 x 10 drop 100 x 10 drop 70 x 10

Seated Leg Curl
100 x 10 drop 70 x 10 drop 40 x 10

Standing Calf Raise
200 x 10 drop 150 x 10 drop 100 x 10

Abs
10 minutes
Reply With Quote
  #32  
Old 04-21-2008, 07:29 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 21st, 2008

Really good workout. Did some light cardio in the morning too.

CARDIO (11:00am)

Treadmill - 20 minutes

PUSH DAY (2:00pm)

DB Incline Bench
50s x 12
60s x 10
70s x 8
80s x 5

HS Flat Bench ss/ DB Flyes
90 x 10 / 20s x 10
90 x 8 / 20s x 8
90 x 6 / 20s x 6

Cable Crossover
40s x 8 drop 30s x 8 drop 20s x 8 drop 10s x 8

Cable Front Raise ss/ Cable Side Raise
20s x 8 / 20s x 8
10s x 12 / 10s x 12

HS Shoulder Press (neutral-grip)
90 x 10
110 x 8
130 x 5 drop 90 x 3

Cable Band Pressdown
80 x 12
90 x 10
100 x 8
110 x 6 drop 70 x 6 drop 30 x 6

EZ-Bar Skullcrusher ss/ Close-Grip Bench
55 x 10 / 55 x 10
55 x 8 / 55 x 8
55 x 6 / 55 x 6

DB Side Raise
20s x 10 drop 15s x 10 drop 10s x 10 drop 5s x 10 drop 2s x 30 sec static hold

Band External Rotation
blue x 10
blue x 10
blue x 10
Reply With Quote
  #33  
Old 04-24-2008, 12:16 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 23rd, 2008

Decent workout.

PULL DAY

Pull-up
bw x 8
bw x 8
bw x 6 (underhand on last one)

Seated T-Bar Row
80 x 8 drop 45 x 8
80 x 8 drop 45 x 8

Seated Cable Row ss/ Straight-arm Cable Pulldown
140 x 8 / 50 x 8
140 x 8 / 50 x 8

HammerStrength Pulldown ss/ Face Pull
160 x 8 / 70 x 8
160 x 8 / 80 x 8
160 x 8 / 80 x 8

Cable Rear Delt
20 x 8 drop 10 x 8
20 x 8 drop 10 x 8

Barbell Shrug (you go-I go)
135 x 10-9-8-7-6-5-4-3-2-1

Barbell Curl (you go-I go)
50 x 10-9-8-7-6-5-4-3-2-1

Barbell 21 Curl
40 x 21

Wrist Roller
5 x 3
Reply With Quote
  #34  
Old 04-26-2008, 04:21 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 26th, 2008

LEGS

Leg Press
180 x 20
230 x 15
270 x 12
320 x 10
360 x 8
410 x 6
450 x 4
500 x 4
540 x 4 (new PR!)

Romanian Deadlift
135 x 10
185 x 8
225 x 6
275 x 4

Seated Calf Raise ss/ Standing Calf Machine
90 x 10 / 150 x 10
90 x 10 / 150 x 10
90 x 10 / 150 x 10

Ab Roller ss/ MB Russian Twist ss/ Swiss Ball Crunch
bw x 10 / 12 x 10 / 10 x 10
bw x 10 / 12 x 10 / 10 x 10
bw x 10 / 12 x 10 / 10 x 10
Reply With Quote
  #35  
Old 04-30-2008, 06:11 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 28th, 2008

A little late on posting this one.

UPPER BODY

A1. Incline DB Bench Press
50s x 12
60s x 10
70s x 8

A2. Wide-grip Pull-up
bw x 8
bw x 8
bw x 8

B1. T-Bar Row
90 x 12
115 x 10
135 x 8

B2. Parallel Dip
bw x 8
bw x 8
bw x 8

C1. Band Pressdown
80 x 15
80 x 15
80 x 15

C2. Face Pull
70 x 15
70 x 15
70 x 15

D1. Alternating DB Curl
45s x 10
45s x 10

D2. Behind-the-back Cable Raise
30s x 10
30s x 10

Abs & Light Cardio
Reply With Quote
  #36  
Old 05-01-2008, 01:48 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 30th, 2008

Had a crappy leg day. Groin was hurting during squats.

LOWER BODY

Squat
135 x 8
185 x 6
205 x 4
205 x 4

Front Squat
135 x 5
135 x 5
135 x 5

Safety Squat
90 x 10
90 x 10
90 x 10

DB Lunge
30s x 8
30s x 8

Hyperextension ss/ Standing Calf Machine
bw x 12 / 300 x 12
bw x 12 / 300 x 12
bw x 12 / 300 x 12
bw x 12 / 300 x 12

Cable Woodchop ss/ Decline MB Russian Twist
60s x 12 / 12 x 12
60s x 12 / 12 x 12
60s x 12 / 12 x 12

Stretching
Reply With Quote
  #37  
Old 05-01-2008, 11:21 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

May 1st, 2008

Good start to the month.

UPPER

A1. Chin-up
4 sets @ bw x 8

A2. Standing Military Press
4 sets @ 95 x 8

B1. Parallel Dip
4 sets @ bw x 8

B2. T-Bar Row
4 sets @ 115 x 8

C1. Face Pull
100 x 15

C2. Band Pressdown
100 x 15
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 09:46 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.