Summer Training

[icehawk]

April 27th, 2004

Had a fitness test earlier today. My bodyfat percentage is currently 11.4% (7-point test). Hopefully, I can get it under 10% and have a nice six-pack for the summer.

CARDIO

40 minutes on Stationary Bike
Alpine Setting, Lvl-8, 337 Calories burnt

[icehawk]

April 28th, 2004

Did some abs last night.. felt good after not doing them for awhile. Anyways, today was shoulder day with a buddy I haven't seen for a long time.

SHOULDERS

DB Shoulder Presses
50lb DBs x 10
60lb DBs x 8
70lb DBs x 6 (took me a couple attempts to get this up with a spotter)

Smith Machine Military Presses (bar=15lbs)
105lbs x 10
115lbs x 8
125lbs x 6
(gonna bump this up for sure)

BB Front Raises
45lbs x 12
50lbs x 10
55lbs x 8

DB Side Laterals
20lb DBs x 12
20lb DBs x 10
20lb DBs x 8

BB Upright Rows
80lbs x 10
90lbs x 8
100lbs x 6

DB Shrugs
90lb DBs x 12
100lb DBs x 10
110lb DBs x 8

Reverse Pec Fly Machine
115lbs x 12
115lbs x 10
115lbs x 8
(bump this up too)

Seated DB Rear Delt Raises
15lb DBs x 12
15lb DBs x 10
15lb DBs x 8

HammerStrength Machine Shrugs
270lbs x 12
360lbs x 10
450lbs x 8 (the poles filled up so I had to stick the plates on the handles)

Arnold Presses
35lb DBs x 10
35lb DBs x 8
35lb DBs x 6

[icehawk]

April 29th, 2004

First leg day in a long time.

LEGS

Warm-up
5 mins on stationary bike

Leg Presses
90lbs x 15
180lbs x 12
270lbs x 10
360lbs x 8
450lbs x 4 (too scared to go on w/o a spot)

Hack Squats (deep, full ROM)
90lbs x 12
140lbs x 10
180lbs x 8

Leg Extensions
120lbs x 12
120lbs x 10
120lbs x 8

Lying Leg Curls
105lbs x 12
105lbs x 10
105lbs x 8

Hyperextensions
BW +25lbs x 12
BW +25lbs x 10
BW +25lbs x 8

Seated Calf Raises
135lbs x 12
135lbs x 10
135lbs x 8

Standing Calf Machine Raises
300lbs x 12
300lbs x 10
300lbs x 8

Cool-down
5 mins on stationary bike

[DoubleHelix]

nice workouts man
where in ontario are you from?

[PurposeDriven26]

Journal's looking solid bro! It's easy for me to read since it's set up pretty much the same as mine. I'll have to stop by more often. Keep it up!

[icehawk]

[ QUOTE ]
nice workouts man
where in ontario are you from?

[/ QUOTE ]

Brantford, what about you?

[DoubleHelix]

Aurora just south of newmarket and north of richmondhill

[icehawk]

[ QUOTE ]
Aurora just south of newmarket and north of richmondhill

[/ QUOTE ]

That's cool man. I know a couple of girls from res who are from Aurora. What high school did you goto?

[icehawk]

May 1st, 2004

Today was a tough and long workout. I drank last night so that might have made it even tougher.. on top of that I had insomnia last night and didn't goto bed til 7am (and woke up after 3pm).

CHEST AND TRICEPS

Flat BB Bench Presses
145lbs x 10
165lbs x 8
185lbs x 6
205lbs x 4

Incline DB Bench Presses
55lb DBs x 10
65lb DBs x 8
75lb DBs x 5 (****, one short)

Angled Bar Dips
BW x 10
BW +25lbs x 8
BW +45lbs x 6

Incline DB Flyes
35lb DBs x 12
40lb DBs x 10
45lb DBs x 8

Low-Pulley Cable Crossovers (on knees)
30lb x2 x 15
35lb x2 x 12
40lb x2 x 10

Smith Machine Close-Grip Bench Presses (bar=15lbs)
115lbs x 10
125lbs x 7 (got caught!)
105lbs x 8 (was dead tired)

Cable Pressdowns
70lbs x 12
80lbs x 9
90lbs x 6 drop 70lbs x 4 drop 50lbs x 4

[icehawk]

May 2nd, 2004

Legs are still sore from Thursday so I might have to skip cardio tomorrow but hopefully they'll heal up quick!

BACK AND BICEPS

Wide-Grip Pull-ups
BW x 10
BW x 8
BW x 6

Close-Grip Chin-ups
BW x 10
BW x 8
BW x 6

Dumbbell Rows
70lb DBs x 10
80lb DBs x 8
90lb DBs x 6

Straight-Arm Cable Pushdowns
60lbs x 12
70lbs x 8 drop 60lbs x 4 (70 was a bit much)
60lbs x 8

EZ-Bar Curls
90lbs x 10
100lbs x 8
110lbs x 4 (****)

Alternating DB Curls
40lb DBs x 10
40lb DBs x 8
40lb DBs x 6

High-Pulley Cable Curls
50lbs x2 x 15
60lbs x2 x 10
60lbs x2 x 9