LINKThe WRAATH of Kane

[timberwolf]

11.04.07

cardio/ calves

calf press (1min rest)
360/12x1
500/12x8
360/15x1

teadmill 15:00/ 1.34miles/ 107cal (steady)

standing calf raise
315/12x6

seated calf raise
110/12x6

stretching 19:40

[timberwolf]

11.05.07

chest/ arms

AM

bandwork

benchpress
135/5x1
(205/3,205/4,205/5)x2

incline bench
(135/8,135/5)x3

wall pushups
(bw/25,bw/10x)x3

machine flyes
120/10x6

superset
reverse cable curl
42/5/8x5, 42.59(32.5/8)x1
cable curl
42.5/10x5, 32.5/10(22.5/15)x1


PM

treadmill 20:00/ 122 cal (incline walking)

v bar pressdown
80/6x1
80/10x1
(80/6,80/12)x2

machine ext.
(90/15,90/12)x3

overhead ext.
(52.5/8,52.5/12)x3

stretching 19:45

[pu12en12g]

[timberwolf]

11.06.07

lower body
**1min rest between sets or 30sec rest between uni lateral exercise sets unless specified otherwise

standing calf (30sec rest)
135/20x1
(235/10,235/15)x3

leg ext. (30sec rest)
90/8x6

front squats
(135/3,135/5)x4

leg press
270/8x1
270/15x1
(270/8,270/20)x2

stiff legged trap bar deads
135/10x6

lying leg curl (30sec rest)
(70/8,70/14)x3

glute press
left)
90/8x2
90/10x4
right)
same

stretching 22:00


PM

power snatch
bar/5x4
95/3x4

treadmill 25:00/ 151 cal

stretching 22:00

[timberwolf]

11.07.07

Back/ Delts

back curcuit
neutral g. pulldown
120/10x6
straight arm pulldown
60/10x6
close grip pulldown
120/8x6

wide grip chest supported rows
(120/6,120/12)x3

shrugs
225/3x1
225/8x1
(225/3,225/10)x3


PM

treadmill 26:30/ 142cal

delt circuit
bent over raises
15's/8x3
laterals
15's/8x3
arnold press
15's/15x3
upright row
band/15x3

rear delt machine
105/10x6

stretching 12:00

[timberwolf]

11.08.07

cardio/ calves

calf press
360/12x1
540/8x6
450/12x1
360/15x1
270/20x1

treadmill 15:00/ 108cal/ 1.39miles

standing calf
315/12x6

seated calf raise
110/12x6

stretching 19:30


PM

power snatch 115/3x4

hanging raise
bw/7x2
bw/6x1

pistols
bw/7x2
15/5x1 (each leg)

treadmill 30:00/ 181 cal

stretching 19:20

[timberwolf]

11.09.07

chest/ arms

band work

benchpress
135/5x1
(205/2,205/6)x3

incline bench
(135/5,135/9)x3

wall pushups
(bw/8,bw/28)x3

machine flyes
120/12x5
120/10(90/5,60/12 dropset)x1

superset
reverse cable curl
42.5/8x5
42.5/8(32.5/8)x1
cable curl
42.5/11x5
32.5/11(27.5/11)x1

machine ext.
(100/6,100/10)x2
100/6x1
100/12x1

superset
v bar pulldown
70/10x4
dip machine
100/10x3
140/6(100/10)x1

stretching 24:30

treadmill 20:00/ 121 cal

[timberwolf]

11.10.07

lower body
**1min rest between sets or 30sec rest between uni lateral exercise sets unless specified otherwise

standing calf (30sec rest)
135/20x1
(235/10\2,235/15)x3

leg ext.
120/10x6

front squats
(155/3,155/4,155/5)x3

leg press
(360/8,360/15)x3

stiff legged trap bar deads
(185/6,185/8)x3

lying leg curl (30sec rest)
(70/8,70/15)x3

glute press
left)
90/10x6
right)
same

stretching 29:00

[timberwolf]

11.11.07

back/ delts

bandwork

wide g. pulldown
135/8x6

v bar pulldown
135/10x6

straight arm pulldown
(60/12,60/15)x3

standing pulldown
(90/12,90/15)x2
90/12x1
90/20x1

chest supported machine row (wide grip)
(120/8,120/10,120/12)x3

superset
rear delt machine
105/10x6
upright rows
band/15x6

superset
hammer s. uni lateral press
(70/15,70/20)x2
70/15x1
70/25x1
upright rows
band/15x6

superset
shrugs
(135/12,135/15,135/18)x2
face pulls
band/35x6

[timberwolf]

11.12.07

cardio/ calves

calf press*
360/12x1
(540/8,540/10)x2
540/8x1
540/12x1
450/12x1
360/15x1
270/20x1

treadmill 14:43/ 1.43 miles/ 113cal

standing calf
315/12x6

single leg seated calf (30sec between legs)
right)
70/8x4
45/15x2
left)
same

hanging leg raise
bw/6x3

stretching 23:15

[pu12en12g]

Hope all is well man

[timberwolf]

Hope all is well man

Thanks pt.
Its hard to stay motivated to update the log because lately all I've been doing is repeating the same workouts. And its one injury or another acting up.
The last week or two its the sciatica...though instead of the back of the leg as in the past it was on the hips and outside of the front of the legs.
So just leg ext. and bulgarian split with the bodyweight is all I've been doing for my legs.
Dec 11 is at least just around the corner...when my MIR is scheduled...which FYI was made back in August.

[pu12en12g]

Thanks pt.
Its hard to stay motivated to update the log because lately all I've been doing is repeating the same workouts. And its one injury or another acting up.
The last week or two its the sciatica...though instead of the back of the leg as in the past it was on the hips and outside of the front of the legs.
So just leg ext. and bulgarian split with the bodyweight is all I've been doing for my legs.
Dec 11 is at least just around the corner...when my MIR is scheduled...which FYI was made back in August.

Canada health care FTW ?

Hey check the mod forum !!!111

[timberwolf]

Canada health care FTW ?

Hey check the mod forum !!!111

Less than 2 weeks to go for my MRI...though how long before I get the results is anyone's guess.

12.01.07

back

treadmill 20:00/125cal

band work (facepulls, pressdown, upright rows)

back circuit (1min rest between tri-sets)
neutral gr. pulldown
120/10x6
stiff arm pulldown
60/10x6
neutral g. pulldown
120/10x6

single arm standing pulldown
left)
70/10x6
right)
70/8x6

cable rows
65's/8x3
50's/12x3

stretching 25:30

[timberwolf]

12.02.07

traps/ delts/ triceps

band work

treadmill 20:00/ 120cal

shrugs
(135/15, 135/20)x3

cable shrugs
6 sets of 20

superset
machine press
70/15x6
upright rows
band/20x6

superset
v bar pressdown
50/15x4
close grip pushups
bw/15x4