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  #1  
Old 06-21-2006, 02:17 AM
icehawk icehawk is offline
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Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Summer Training

June 19th, 2006

Thought I'd start up a new journal.

QUADS

Squats
95 x 15
115 x 12
135 x 12
155 x 10
185 x 8 drop 115 x 8

Leg Press ss/ Hack Squats
3 sets @ 320 x 10 / 70 x 10

Leg Extension dropset
150 / 120 / 90 / 60 x 8 each

HAMS

SLDLs
135 x 15
155 x 12
185 x 8

Hamstring Leg Press
180 x 12
230 x 10
270 x 8

Seated Leg Curls ss/ Standing Leg Curls
3 sets @ 90 x 12 / 40 x 12*
*one leg at a time
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  #2  
Old 06-21-2006, 02:21 AM
icehawk icehawk is offline
icehawk is .
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Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

June 20th, 2006

Hit chest and abs today. Finished with some active recovery for the thighs.

CHEST

Incline DB Bench
35s x 15
45s x 12
55s x 10
65s x 10
75s x 7

Flat DB Bench
55s x 10
50s x 11
50s x 11

Incline DB Flyes
3 sets @ 25s x 12

Cable Crossovers
2 sets @ 40s x 15

ABS

Ball Crunches
3 sets @ bw x 15

Ball Side Bends
2 sets @ bw x 15

Leg Lifts
2 sets @ bw x 15

Broomstick Twists
3 sets @ 18lbs x 30

CARDIO

Eliptical
10 mins, low intensity
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  #3  
Old 06-21-2006, 08:17 AM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
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Join Date: Nov 2005
Posts: 2,888
Default Re: Summer Training

Nice work bro!
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'Take two steps forward but never more than one step backwards' -Gaui7
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  #4  
Old 06-21-2006, 05:16 PM
icehawk icehawk is offline
icehawk is .
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Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

[ QUOTE ]
Nice work bro!

[/ QUOTE ]

Thanks man. I've been following the same routine for a month or two so I thought I'd switch it up.
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  #5  
Old 06-22-2006, 01:10 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

June 21st, 2006

Felt really pumped up into today's workout. Hit back hard... low volume, high intensity. Pump was great, too.

BACK

Assisted Pull-ups
120 x 12 (warm-up)

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

Barbell Rows
155 x 8
155 x 8

Dumbbell Rows
80s x 8
80s x 8

T-Bar Rows
160 x 8
160 x 8

HammerStrength Rows
160 x 8
90 x 15
160 x 8 drop 90 x 12
Just felt like going for more reps and really pump the lats up.
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  #6  
Old 06-24-2006, 06:09 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

June 23rd, 2006

Hit shoulders after work and a nap.

SHOULDERS

DB Shoulder Presses
30s x 10 (warm-up)
65s x 8
65s x 8

HammerStrength Shoulder Presses
140 x 8
140 x 7

Upright Rows
95 x 10
105 x 8

DB Laterals
30s x 10
30s x 10

DB Shrugs
100s x 10
100s x 12

CALVES

Seated Calf
135 x 12
135 x 12

Standing Calf
170 x 12
170 x 12
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  #7  
Old 06-24-2006, 08:18 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

June 24th, 2006

ARMS

DB French Press ss/ Olympic Bar Curls
40 x 10 / 45 x 10 (warm-up)
80 x 8 / 85 x 8
80 x 8 / 85 x 8

Overhead Rope Extensions ss/ Preacher Curls
150 x 10 / 75 x 10
150 x 10 / 75 x 10
Maxed out the cable station. Took it easy on the preachers and just got a good stretch.

Single-Arm Reverse Cable Pressdowns ss/ Concentration Curls (against bench)
40s x 12 / 20s x 12
40s x 12 / 20s x 12

DB Kickbacks ss/ Barbell 21s
20s x 15 / 40 x 21

Got bored waiting for gf to finish up so did some extra sets while sipping on the protein shake...

Incline BB Close-Grip
115 x 10

DB Preacher Curls
25s x 10
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  #8  
Old 06-27-2006, 12:14 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

June 26th, 2006

Took yesterday off... partied a little too much on Saturday. Today was leg day and a pretty good one at that. Threw in some abs, too.

QUADS

Squats (ATG-style)
95 x 12
185 x 8
185 x 8
185 x 8

Leg Press
360 x 8
360 x 8

Leg Extensions
150 x 8
150 x 8

HAMS

Seated Leg Curls
100 x 8
100 x 8

Lying Leg Curls
60 x 8
60 x 8

ABS

Weighted Decline Crunches
35 x 12
35 x 12

Hanging Leg Lifts (on Roman Chair)
bw x 12
bw x 12

Side-to-side Swiss Ball Crunches
bw x 20

Trunk Twists (w/ plate)
25 x 30
25 x 30
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  #9  
Old 06-27-2006, 12:36 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

Current List of Supplements

- All-Max Isoflex Protein (switching to ON Gold soon)
- Optimum Nutrition Casein Protein
- All-Max Glutamine
- Insulaid (cheap Dextrose, ALA, Taurine, Chromium mix)
- CarbPRO (maltodextrin)
- Cellucor P6 (test booster - free from work)
- Controlled Labs Green Bulge* (CEE product)
- Controlled Labs White Blood* (NO2 product)
- Multivitamin
- Vitamin C (switching to Ester C soon)
- Udo's Oil
- Universal Uni-Liver

*haven't started yet, will most likely on tomorrow or the day after

WOW. Never realized I took so many supps... doesn't really seem that much. This is probably the biggest stack I have ever taken to this month should be interesting. I really pumped up to try my CEE/NO2 stack, I've been hearing great things about these Controlled Lab products.

Supplement Schedule

WORKOUT DAYS

Morning: 1 P6 pill, 1 Multivitamin, 1 Vitamin C, 1 tbsp Udo's Oil, 2 Liver tabs

Pre-Workout: 5 Green Bulge pills, 3 White Blood pills, 2 P6 pills

Post-Workout: 2 scoops Whey Protein, 1/4c CarbPRO, 1 scoop Insulaid, 1 tsp Glutamine, 1 Vitamin C (equates to about 50g Protein, 50g Carbohydrate)

One hour later w/ Meal: 2 Liver tabs, 1 Multivitamin

Before Bed: 2 Liver tabs, 1 scoop Casein Protein, 1 tsp Glutamine, 1 Vitamin C, 1 tbsp Udo's oil

OFF DAYS

Morning: 5 Green Bulge pills, 1 P6 pill, 1 Multivitamin, 1 Vitamin C, 1 tbsp Udo's Oil, 2 Liver tabs

Evening w/ Meal: 2 Liver tabs, 1 Multivitamin, Vitamin C

Before Bed: 2 Liver tabs, 1 scoop Casein Protein, 1 tsp Glutamine, 1 Vitamin C, 1 tbsp Udo's oil, 3 White Blood pills
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  #10  
Old 06-28-2006, 03:12 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

June 27th, 2006

Quick chest workout after a lonnngggg day at work. Felt fatigued going into it, but took my rest and lifted some pretty good weight (for me, at least).

CHEST

Incline Barbell Bench
95 x 12 (warm-up)
165 x 8
165 x 8

Flat Dumbbell Bench
70s x 8
70s x 8

Decline HammerStrength Machine Bench
230 x 8
230 x 8

Incline Dumbbell Flyes
30s x 10
30s x 10

Fast, simple, yet effective.
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