LINKThe WRAATH of Kane

[timberwolf]

12.17.07

lower body/ cardio

*30sec rest between all sets

seated calf raise
90/15x6

calf ext.
110/12x6

standing calf raise
235/11x6

treadmill 20:00/ 112 cal

leg ext.
90/8x6

lying legcurl
70/10x6

hammer s. leg press
270/8x6

trap bar deads
135/8x6

pistols
left)
bw/5x5
bw/6x1
right)
same

stretching 22:30

[pu12en12g]

How's winter goin ?

[timberwolf]

How's winter goin ?

Good. Or as well as can be expected.

Finally had the MRI for my back on Tuesday... just waiting for results.

Did 370 pullups to day in 1 hour. Still a long way to go though for the record.

[timberwolf]

12.18.07

back

bandwork

neutral g. pullups (wide) (45sec intervals)
bw/5x35
bw/6x5
bw/5x10
vw/4x15
bw/3x5
bw/4x10
(370 total/1hour)

cable rows (1min)
35's/20x6

standing pulldown
75/20x6

ext/ int rotations

stretching 28:15

wide grip pullups (2min)
bw/15x1
bw/10x2

[timberwolf]

12.19.07

chest/ biceps

bandwork

incline bench (1min rest)
(135/4, 135/12)x3

wall pushups (45sec int.)
bw/10x10

cable chest press
35's/10x6

machine flyes
90/15x6

treadmill 20:00/ 118cal

bicep giantset
cable curl
42.5/8x6
reverse cable curl
42.5/8x6
cable curl
42.5/8x6

stretching 23:00

[timberwolf]

12.20.07

delts/ triceps

bandworkl

incline press machine shrugs
220/10x6

snatch g.shrugs
135/12x3
135/14x3

cable shrugs
77.5's/10x6

rear delt machine (30sec rest)
105/8x6

machine press
90/8x6

laterals
20's/8x6

plate front raise
35/8x6

machine ext. (30sec)
60/8x2
60/10x2
70/8x2

v bar pressdown
60/8x6

overhead ext.
47.5/50x6

treadmill 20:00/ 121 cal

stretching 22:15

[timberwolf]

12.21.07

cardio/ calves

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

calf ext.
130/12x6

treadmill 10:40/ 1mile (jog)

yoga
9:30-11:00

treadmill 15:00/ .75miles

[timberwolf]

12.22.07

back

bandwork

close grip neutral pullups (45 sec intervals)
bw/8x9
bw/7x4
(100 total/ 9:09 min)

cable rows (1min rest between sets)
65's (2 separate weightstacks)/6x6

stiff arm pulldown (1min rest)
70/8x6

single arm standing pulldown (1min rest)
left)
70/10x3
55/12x3
right)
55/12x3

clapping pullups
bw/10x3 (one of the trainers asked to see me do them)

[pu12en12g]

clapping pullups
bw/10x3 (one of the trainers asked to see me do them)[/B]

Hope she's hot

[timberwolf]

Been continuing my log here...

http://forum.bodybuilding.com/showthread.php?t=6453661