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#2
11-27-2007, 09:57 PM
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Re: Superhero Program
Tuesday, November 26th
Quads/Hams/Biceps/Triceps A1. Back squat 135 x 15, 155 x 12, 185 x 8, 135 x 20 A2. Romanian deadlift 135 x 12, 155 x 10, 185 x 8, 135 x 15 B1. Barbell curl 3 sets @ 80 x 6-8 reps B2. Close-grip decline press 3 sets @ 135 x 6-8 reps C1. Preacher curl 3 sets @ 70 x 10-12 reps C2. Decline dumbbell triceps extension 3 sets @ 25s x 10-12 reps D1. Hammer curl 3 sets @ 25s x 12-15 reps D2. Cable triceps extension 3 sets @ p10 x 12-15 reps E1. Eagle sit-up 3 sets @ bw x 20 E2. Roman chair Russian twist 3 sets @ bw x 12-15 reps E3. High pulley woodchop 3 sets @ p3 x 12-15 reps per side 
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#3
11-29-2007, 09:03 PM
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Re: Superhero Program
Thursday, November 29th
Traps conjugate/Shoulders heavy A. Barbell shrugs 4 sets @ 225 x 6-8 reps B1. Haney shrugs (behind the back shrugs in the Smith machine) 3 sets @ 160 x 10-12 reps B2. Upright rowing 3 sets @ 70 x 10-12 reps C. Standing calf machine 3 sets @ 500 x 8-10 reps D. Rear delt machine 1 set @ 45 x 100 reps E. Military press 5 sets @ 95 x 5 F1. Kneeling cable crunch 3 sets @ p15 x 12-15 reps F2. Machine crunch 3 sets @ 35 x 6-8 reps F3. Swiss ball crunch 3 sets @ bw x 20
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#4
11-30-2007, 02:23 AM
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Re: Superhero Program
Sup superhero?
Long time no chat. How's Muay Thai treating you?
__________________
CPT, AKC, CF Level 1 MY BLOG Certified Personal Trainer Certified Kettlebell Instructor Level 1 Crossfit Instructor
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#5
12-02-2007, 04:46 PM
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Re: Superhero Program
Saturday, December 1st
Chest/Back A1. Incline bench press 3 sets @ 155 x 6-8 reps A2. Bent over barbell rowing 3 sets @ 135 x 6-8 reps B1. Flat dumbbell bench press 3 sets @ 60s x 10-12 reps B2. Lat pulldown 3 sets @ 140 x 10-12 reps C1. Decline bench press 3 sets @ 135 x 12-15 reps C2. Seated rowing 3 sets @ 120 x 12-15 reps D1. Eagle sit-up 3 sets @ bw x 20 D2. Roman chair Russian twist 3 sets @ bw x 12-15 reps D3. High pulley woodchop 3 sets @ p3 x 12-15 reps per side
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#6
12-02-2007, 04:47 PM
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Re: Superhero Program
[ QUOTE ]
Sup superhero? Long time no chat. How's Muay Thai treating you? [/ QUOTE ] Man, I wish I was training but grad school has been so demanding.. I really only have time to lift weights between classes. Have you gotten back into it? Hope the injuries aren't holding you back.
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#7
12-04-2007, 02:06 PM
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Re: Superhero Program
[ QUOTE ]
Man, I wish I was training but grad school has been so demanding.. I really only have time to lift weights between classes. Have you gotten back into it? Hope the injuries aren't holding you back. [/ QUOTE ] I have been back at it sense bigging of sept and it's been fun. right now i am doing the bare minimum as school papers have been crawling up my @$$... But I am back at it full swing next week. YAY! Sucks to hear about you, are going going to try and resume once things settle down? BTW are you still planning the trip to Thailand?
__________________
CPT, AKC, CF Level 1 MY BLOG Certified Personal Trainer Certified Kettlebell Instructor Level 1 Crossfit Instructor
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#8
12-04-2007, 11:37 PM
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Re: Superhero Program
Monday, December 3rd
Shoulders conjugate/Traps heavy A. Seated dumbbell press 4 sets @ 60s x 6-8 reps B1. Upright rowing 3 sets @ 70 x 10-12 reps B2. Seated incline lateral raise 3 sets @ 15s x 10-12 reps C. Arnold press 3 sets @ 40s x 8-10 reps D. Lateral raise 1 set @ 5s x 100 reps (took pauses) E. Barbell power shrugs 5 sets @ 225 x 5 reps F1. Kneeling cable crunch 3 sets @ p15 x 12-15 reps F2. Machine crunch 3 sets @ 30 x 6-8 reps F3. Swiss ball crunch 3 sets @ bw x 20 Tuesday, November 26th Quads/Hams/Biceps/Triceps A1. Back squat 135 x 15, 155 x 12, 185 x 8, 135 x 20 A2. Romanian deadlift 135 x 12, 155 x 10, 185 x 8, 135 x 15 B1. Barbell curl 3 sets @ 80 x 6-8 reps B2. Close-grip decline press 3 sets @ 135 x 6-8 reps C1. Preacher curl 3 sets @ 70 x 10-12 reps C2. Decline dumbbell triceps extension 3 sets @ 30s x 10-12 reps D1. Hammer curl 3 sets @ 20s x 12-15 reps D2. Cable triceps extension 3 sets @ p10 x 12-15 reps E1. Eagle sit-up 3 sets @ bw x 20 E2. Roman chair Russian twist 3 sets @ 10 x 12-15 reps E3. High pulley woodchop 3 sets @ p3 x 12-15 reps per side
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#9
12-04-2007, 11:39 PM
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Re: Superhero Program
[ QUOTE ]
I have been back at it sense bigging of sept and it's been fun. right now i am doing the bare minimum as school papers have been crawling up my @$$... But I am back at it full swing next week. YAY! Sucks to hear about you, are going going to try and resume once things settle down? BTW are you still planning the trip to Thailand? [/ QUOTE ] I'm going to try and get back into it next semester depending on what my schedule looks like. There aren't really any decent MT gyms in Guelph so we'll see. I'd still like to go to Thailand (maybe during the summer), but too many things are up in the air... what about you?
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#10
12-05-2007, 12:00 AM
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Re: Superhero Program
[ QUOTE ]
I'm going to try and get back into it next semester depending on what my schedule looks like. There aren't really any decent MT gyms in Guelph so we'll see. I'd still like to go to Thailand (maybe during the summer), but too many things are up in the air... what about you? [/ QUOTE ] I'd love to go, but I don't want to go by myself. And so far I got no takers willing to join me. [img]/forum/images/graemlins/frown.gif[/img]
__________________
CPT, AKC, CF Level 1 MY BLOG Certified Personal Trainer Certified Kettlebell Instructor Level 1 Crossfit Instructor
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