Summer Prep - Page 2 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #11  
Old 03-24-2008, 10:02 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

March 24th, 2008

Had a good weekend off training. Tried doing regular back squats for the first time in a long time.

I also brought up a skipping rope from back home with me so I'm going to incorporate skipping into my routine. I'm going to start by doing 5 sets of 1 minute, while adding a minute each week.

LOWER BODY

*Dynamic Stretching*

Back Squat
135 x 8
155 x 6
185 x 5
205 x 5
225 x 3 drop 135 x 10

Dumbbell Step-ups
30s x 12
30s x 12

Romanian Deadlift
135 x 10
185 x 8
225 x 6
275 x 4 (strapped)

Lying Leg Curl
50 x 10
50 x 10

Standing Calf Raise
400 x 12
400 x 12
400 x 12

*Static Stretching*

4 hours later back home...
Speed Rope - 5 sets @ 1 minute
Reply With Quote
  #12  
Old 03-25-2008, 09:15 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

March 25th, 2008

Did the devil workout from http://www.sportsspecifictraining.co.../000032.shtml.
T'was fun and different.

THE DEVIL WORKOUT (UPPER BODY)

A1. Close-grip Bench
195 x 2 drop 185 x 1 drop 175 x 1 drop 165 x 1 drop 155 x 1 (too heavy, wasn't getting good reps)
175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1

A2. Wide-Grip Pull-ups
bw x 6
bw x 6

B1. Bench Press
175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1
175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1

B2. Narrow-Grip Pull-ups
bw x 6
bw x 6

C1. Wide-Grip Bench Press
175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1
175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1

C2. Chin-ups
bw x 6
bw x 6

D1. Decline DB Extensions
25s x 10
25s x 10
25s x 10

D2. DB External Rotation (on knee)
10s x 12
10s x 12
10s x 12

E. Medicine Ball Abs
10 minutes
Reply With Quote
  #13  
Old 03-26-2008, 08:42 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

March 26th, 2008

Calves were sore after the rope! Legs are also really sore from Monda.. I hope I can train them again tomorrow.

CARDIO

Speed Rope
1 minute
(1 min rest)
2 minutes
(1 min rest)
3 minutes
(1 min rest)
2 minutes
(1 min rest)
1 minute
Reply With Quote
  #14  
Old 03-29-2008, 05:03 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

March 27th, 2008

Legs were still sore so I improvised.

POWER / CORE

Box Jumps
7 blocks x 5
8 blocks x 5
9 blocks x 5
10 blocks x 5
11 blocks x 5
12 blocks x 5 <-- was surprised I could do this, no more blocks at gym

Hang Clean & Press
95 x 5 (clean only)
115 x 3 (not explosive/fast enough)
95 x 5
95 x 5
95 x 5

Medicine Ball Abs
15 minutes

Floor Abs
10 minutes
Reply With Quote
  #15  
Old 03-29-2008, 05:07 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

March 28th, 2008

Did some machines to switch it up.

UPPER BODY

A1. Incline DB Bench
70s x 8
70s x 8

A2. Barbell Row
135 x 8
135 x 8

B1. Neutral-Grip Lat Pulldown
140 x 8
140 x 8

B2. Machine Shoulder Press
120 x 8
120 x 8

C1. Overhead Extension Machine
100 x 8
100 x 8

C2. Alternating DB Curls
40s x 8
40s x 8

D1. Seated Lateral Raises
15s x 8
15s x 8

D2. Pec Deck Machine
150 x 8
150 x 8

D3. Cable Rear Delt Raises
20s x 8
20s x 8
Reply With Quote
  #16  
Old 03-29-2008, 09:38 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

March 29th, 2008

CARDIO

Speed Rope
3 minutes
(1 min rest)
3 minutes
(1 min rest)
3 minutes
Reply With Quote
  #17  
Old 03-31-2008, 07:27 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

March 31st, 2008

Gonna try WSB-III for awhile.

MAX-EFFORT UPPER BODY (1:30PM)

Incline Barbell Bench
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
185 x 3

Flat Dumbbell Bench
50s x 20
50s x 15

Chest-supported T-Bar Row ss/ Rear Delt Raises
80/15s x 12/12
80/15s x 10/10
80/15s x 8/8
80/15s x 8/8

Dumbbell Shrugs
70s x 15
70s x 15
70s x 12
70s x 12

Barbell Curl - went a little too heavy here
80 x 10
80 x 8
80 x 6
80 x 6

CARDIO (8:30PM)

Speed Rope
3 min
3 min
3 min
Reply With Quote
  #18  
Old 04-01-2008, 11:20 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 1st, 2008

DYNAMIC-EFFORT LOWER BODY (12:30PM)

Box Jumps
8 blocks x 3
9 blocks x 3
10 blocks x 3
11 blocks x 3
12 blocks x 3
13 blocks x 3
14 blocks x 3
15 blocks x 3

High Step-ups (10 blocks)
30s x 10
30s x 10
30s x 8

Romanian Deadlift
185 x 12
185 x 10
185 x 8

Eagle Sit-ups (holding plate across chest)
35 x 15
35 x 15
35 x 15
35 x 15
Reply With Quote
  #19  
Old 04-03-2008, 10:09 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 3rd, 2008

REPETITION UPPER BODY

Swiss Ball DB Bench
40s x 30
40s x 19
40s x 12

Lat Pulldown ss/ Seated DB "Power Cleans"
140 x 12 / 12s x 12
140 x 10 / 12s x 10
140 x 8 / 12s x 8
140 x 8 / 12s x 8

Cable Side Raises
20s x 10
20s x 10
20s x 8
20s x 8

Behind-the-back BB Shrugs ss w/ Rope Pressdowns
135 x 10 / 80 x 25
135 x 10 / 80 x 20
135 x 10 / 80 x 15

Wrist Roller
5 x 3
5 x 2
5 x 2
Reply With Quote
  #20  
Old 04-04-2008, 09:42 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 4th, 2008

Hammies were still a bit sore.. That ab circuit at the end was killer!

MAX-EFFORT LOWER BODY

Back Squats
135 x 5
155 x 5
185 x 3
205 x 3
225 x 2 (grrr)

Walking DB Lunges
30s x 12
30s x 10
30s x 8

45 degree Back Extensions
25 x 10
25 x 8
25 x 8

Ab Circuit (Sprinter Sit-ups, V-ups, Toe Touches, Hip Thrusts)
bw x 10/10/10/10
bw x 10/10/10/10
bw x 10/10/10/10
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 12:25 PM.


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