LINKThe WRAATH of Kane

[timberwolf]

12.03.05

cardio/ calves/ legs

seated calf raise (1min rest between all sets unless stated otherwise)
90/20x6

calf ext.
110/20x3
110/16x3

standing calf raise
(235/12, 235/14)x3

leg ext.
(60/15, 60/20, 60/25)x2

leg press
270/12x6

bulgarian split squats (30sec between legs)
left)
bw/15x6
right)
same

treadmill 45:00/ 297 cal

stretching 18:30

[timberwolf]

12.04.07

bandwork

neutral grip pullups (1min intervals /approx. 45 sec rest between sets)
bw/6x33 (198 total reps)

single arm pulldown (30sec rest betwqeen arms)
left)
75/8x4
60/12x2
right)
75/6x4
60/10x2

single arm cable rows
left)
57.5/8x6
right)
57.5/6x6

superset
ext. rotations
6sets (per arm)
int. rotation
6 sets (per arm)

ab superset
hanging raise
bw/5x3
hanging wipers
bw/10x3 (5 per side)

stretching 24:00

treadmill 20:00 /120 cal

[timberwolf]

12.05.07

chest/ biceps

bandwork

incline bench (1min rest)
135/5x1
135/10x1
(135/6, 135/10)x2

wall pushups (1min int.)
bw/12x10

cable chest press
35's/10x6

machine flyes
90/15x6

treadmill 30:00/ 178cal

bicep giantset
cable curl
42.5/8x5
reverse cable curl
42.5/8x5
cable curl
42.5/8x5

stretching 20:00

[timberwolf]

12.06.07

traps/ delts/ triceps

band work

shrugs
(205/5, 205/8)x3

incline press machiune shrugs
200/8x2
200/10x2
200/12x2

delt circuit
bent over raise
15's/10x4
laterals
15's/10x4
dumbell press
15's/20x4
upright rows
band/20x4

superset
machine ext.
70/12x6
close grip pushups
bw/12x6

v bar pressdown
50/12x6

treadmill 20:00/ 127 cal

stretching 18:00

[pu12en12g]

Check the mod forum man !!!

[timberwolf]

12.07.07

calves/ cardio/ yoga class

seated calf raises (1min rest)
90/20x6

calf ext.
110/20x6

standing calf raise
235/14x6

treadmill 20:00/ 120cal

yoga class 9:30-11:00

treadmill 30:00/ 168 cal

seated ext. rotations
right)
12's/12x6
left)
12's/10x6

[timberwolf]

12.08.07

back

treadmill 24:00/ 140 cal

bandwork

neutral g. pullups (1min intervals)
bw/7x10
bw/6x5
(100 total)

back circuit
neutral grip pulldowns
120/10x6
stiff arm pulldown
60/10x6
neutral grip pulldown
120/10x6

[timberwolf]

12.09.07

traps/ chest/ biceps

bandwork

cable shrugs
100's/12x2
100's/15x4

dumbell shrugs
left)
60/12x3
60/15x3
right)
same

benchpress
(185/5x2,185/8)x2

wall pushups
bw/15x6

machie flyes
(105/12x2,105/15)x2

hammer s. incline
right)
60/10x6
left)
same

superset
rope cable curl
80/12x3
80/10x3
barbell curl
bar/12x3
bar/10x3

[timberwolf]

12.10.07

lower body/ cardio

*30sec rest between all sets

seated calf raise
90/15x6

calf ext.
110/12x6

standing calf raise
235/10x6

leg ext.
75/10x6

lying legcurl
70/10x6

leg press
270/10x6

trap bar deads
135/8x6

bulgarian split squats
left)
bw/15x6
right)
same

treadmill
20:00/ 100 cal

stretching 19:15

[timberwolf]

12.11.07

back

bandwork

neutral g. pullups (1min intervals)
bw/5x60
bw/6x10
(bw/5,bw/6)x5
bw/5x20
(505 total/ 100min)

single arm cable pulldown (1min rest)
left only)
60/12x6

low cable rows
57.5's/8x6

ext and internal rotations
6 sets each per side

[timberwolf]

12.12.07

biceps

treadmill 30:00/ 178cal

ez curl (30sec rest)
75/6x4
75/8x2

rope cable curl
27.5/15x6

overhead cable curl
left)
22.5/8x6

stretching 14:30

[timberwolf]

12.13.07

delts/ triceps

bandwork

cable shrugs (1min)
67.5's/11x6

smith machine shrugs
160/12x6

superset
cable laterals
right)
17.5/8x6
left)
same
cable upright rows
right)
17.5/8x6
left)
17.5/12x6

rear delt machine
75/12x6

tricep circuit
overhead ext.
42.5/12x4
42.5/10x2
close g.pushups
bw/12x4
bw/10x2
pressdown
42.5/8x1
32.5/8x5

treadmill 33:00/ 198cal

stretching 19:30

[timberwolf]

12.14.07

cardio/ calves/ stretching

seated calf (1min)
90/20x6

calf ext.
120/15x6

treadmill 20:00/ 113cal

yoga class 9:30-11:00

treadmill 30:00/ 120cal

[timberwolf]

12.15.07

back

bandwork

neutral g. pullups (1min intervals)
bw/9x5
bw/7x5
bw/6x3
bw/10x1
(103 total/ 14min)

cable rows
35's/20x6

single arm standing pulldown
left)
55/12x2
55/14x2
55/15x2
right)
55/8x2
55/10x2
55/12x2

stiff arm pulldown
75/10x3
60/14x2

[timberwolf]

12.16.07

traps/ delts/ triceps

bandwork

cable shrugs
67.5's/12x6

barbell shrugs
185/10x6

behind back smith machine shrugs
140/10x3
140/15x3

rear delt machine (30sec rest)
90/10x6

laterals (30sec rest)
15's/10x2
15's/12x4

machine press(30sec rest)
70/10x6

superset
v bar pressdown
60/12x6
close grip pushups
bw/12x6