LINKThe WRAATH of Kane

[timberwolf]

06.24.07

arms

band facepull and pressdown

close grip bench
135/15x4

v bar pressdown
50/20x1
60/15x3
60/15(40/15 partials)x1

overhead extension
left)
25/12x4
25/12(3 forcereps)x1
right)
same

ez curl
75/15x4

cable curl
left)
40/12x1
40/15x3
right)
same

barbell curl
bar/75x1

[timberwolf]

06.26.07

lower body/ heavy

treadmill 8min

front squats
135/4x3
185/3x3
225/2x3
245/1x3

pistols
left)
bw/8x2
25/5x2
right)
same

clapping pullups
bw/1 double clap

Finally did 1 double after a warmup of a few single claps. Though tried two other times after and couldn't do it.

[Spartan]

Looking solid man. Gotta ask an obvious question. When you do the high reps on leg press, are you doing it more for muscle endurance or to keep definition?



I ask because I am hesitant to go over 12 reps in anything really but I am looking for reasons to increase my reps.

[timberwolf]

Looking solid man. Gotta ask an obvious question. When you do the high reps on leg press, are you doing it more for muscle endurance or to keep definition?



I ask because I am hesitant to go over 12 reps in anything really but I am looking for reasons to increase my reps.

With few exceptions any weight training for me is always geared towards hypertrophy. I think higher rep ranges or TUT (time under tension) may activate slow twitch fibres. At least that's the theory I've suibscribed to. And 20+ rep ranges IMO works moreso for lower body than upper body.

[timberwolf]

06.26.07

oly lifts

band facepulls and pressdown

drop snatch
bar.5x2
95/3x2

power snatch (hang)
95/3x1
95/4x1
95/5x1
135/2x1
135/3x1
135/4x1

abs

Still taking it easy....

[timberwolf]

06.27.07

upper/ heavy

band facepulls and pressdown

benchpress
115/12x1
135/8x1
245/3x1
285/3x1
315/1x1
320/1x1 NEW PR

hammer s. incline
left)
135/6x1
145/5x2
right)
same

machine flyes
165/10x1
180/10x1
195/8x1

neutral grip pullups
85/5x1
85/6x1
85/5(bw/6 dropset) x1

single arm dumbell rows
left)
120/5x3
right)
same

shrugs
left)
120/5x3
right)
same

ab circuit

Today I was down in weight to just under 178.5 but reached a new PR on the bench. Previous was 315.

[timberwolf]

06.28.07

lower body/ volume

oly squats
185/8x1
185/15x1

lunges
left)
60's/15x1
60's/10x1
right)
same

leg press
540/10x1
540/12x1

single legged leg ext.
left)
60/16x1
60/12(45/12 partials)x1
right)
same

lying leg curl
80/20x1
90/12(60/12 partials)x1

stretching 12:45

[timberwolf]

06.29.07

upper body. vulume (delts/ chest)

band facepulls and pressdown

delt circuit
bent over raises
25's/12x2,15's/20x1
laterals
25's/12x2,15's/20x1
dumbell press
40's/15x3
alt. front raise
25's/10x2,15's/20x1

rear delt machine
135/12x1
135/12(90/12 drop and 12 partials)x1

seated press behind neck*
bar/60x1
bar/40x1

incline bench
135/25x1
135/20x1

cable crossover
30's/15x3

[timberwolf]

06.30.07

upper/ volume (back)

band facepulls and pressdown

single arm pulldowns
left)
90/12x1
90/15x2
105/10x1
right)
90/10x1
90/12x2
105/10x1

single arm cable rows
left)
70/12x2
70/15x1
50/20(20 partials)x1
right)
70/10x2
70/12x1
50/20(20 partials)X1

shrugs*
185/15x3
185/15(135/15 drop)x1

[timberwolf]

07.01.07

upper arms/ volume

band facepulls and pressdown

close grip bench
135/15x3
135/20x1

v bar pressdown
60/18x1
60/15x2
60/15(40/10 drop + 10 partials)x1

overhead ext.
left)
25/15x1
25/12x3
25/10(5 forced)x1
right)
same

machine curl
70/15x2
70/12x2
70/10(50/10 drop + 10 partials)x1

cable curl
left)
50/12x3
50/15x1
right)
same

barbell curl
bar/105x1

[timberwolf]

07.02.07

lower body/ heavy

front squats
135/4x2
185/3x2
225/2x2
255/1x2

split squats
left)
205/5x2
205/6x1
right)
same

pistols
left)
bw/8x2
35/5x1
right)
same

[pu12en12g]

Nice !

[timberwolf]

07.04.07

upper body/ heavy

band facepulls and pressdown

benchpress
95/12x1
135/10x1
185/5x1
225/5x1
235/5x1
255/5x1
275/5x1
280/3x1

hammer s. incline
290/5x3

machine flyes
180/8x2
195/8x1

dumbell press
left)
35/8x1
70/7x2
55/10x1
right)
same

[timberwolf]

07.05.07

oly lifts/ upper/ heavy (back)

band facepulls and pressdown

power snatch
95/5x2
135/3x5

snatch grip high pulls
185/3x3

neutral grip pullups
85/5x2
85/5(bw/6 dropset) x1

pendlay rows
185/5x3

shrugs
225/6x1
275/3x1
225/6x1
275/3x1
225/6x1
275/3x1

stretching 14:30

wind sprints

[timberwolf]

Taken this morning after a run....