Awesome Training - Legs Training

Awesome Training - Legs Training

Right after the workout my leg biceps was on fire and my lower back.

aday after thw workout my legs are still feeling it, mostly in my leg biceps, but my lower back feels good.

6. 4. 2012.

Rest in between sets 30 seconds.

Leg Extensions. Sets 2, reps 30, 20, lbs 110, 90.

Seated Leg Curls. Sets 2, reps 30, 20, lbs 110, 90.

Seated Inner Hips Machine Super-set with Outer Hips Machine. Sets 2, reps 20, lbs 105.

Barbell Squats with 45 pounds bar. Sets 2, reps 12, lbs 90. This is great I think I can do more like 10 more pounds on each side.

EZ-bar Stiff-legged Deadlifts. Sets 3, reps 8, lbs 90. I did this because all the lbs40s dumbbells was in uses.

Free-Weight Leg Press. Sets 4, reps 6, 8, 6, 8, lbs 360 + machine. I didn't want to more work my leg biceps because I'm playing in 2 days.

Leg Press Calf Raises. Sets 2, reps 15, lbs 360 + machine. I did stretch calves for 10 seconds and did the second set.

Seated Calf Raises. Sets 2, reps 15, lbs 190. I wanted to do the starting calf machine but someone was on it.

Hyperextension Side Curches. Sets 2 reps 8, lbs 25.

Back Hyperextensions. Sets 2, reps 4, lbs 25. I did this to stretch my back out.

Dumbbell Wrist Curls and Dumbbell Reverse Wrist Curls. Sets 2, reps 20, 10, lbs 30. I wanted to use a barbell but all of them was used.

I play Racquetball for 2 hours

games: Dorian and David Howell vs Chuck and Steve L. we won 2 and loss 1.

Dorian and Chuck vs Jose and Deven. We won 0 and loss 2. end points 13. 15 and 12. 15.

Chunk is great for only playing for a month or two.

 

 

 

Awesome Training - Lower Body

Awesome Training - Lower Body

Started 6.01.2012

Rest 1minute in between sets.

Leg Extensions. Sets6, reps 12, 12, 12, 12, 12, 14, lbs 60. Set 6 I rested 2 minutes.

Barbell Squats. Sets 4, reps 15, 12, 10, 10, lbs 40, 90, 100, 100.

Lying Leg Curls. Sets 6, reps 14, 14, 15, 15, 12, 12, lbs 60.

Dumbbells Stiff-Legged Deadlifts. Sets 4, reps 10, 10, 12, 10 and no rest 4 reps with lbs 40, lbs 60, 60, 40, 60.

Side Lunges. Sets 3 reps 10. lbs body weight.

Standing Calf Raises and Toes Lifts. Sets 4, reps 20, lbs body weight.

Barbell Wrist Curls. Sets 3, reps 15, 10, 10, lbs 30.

Barbell Reverse Wrist Curls. Sets 3, reps 15, 10, 15, lbs 30.

Dumbbell Side Bends. Sets 3, reps 10, lbs 40.

Jump Rop. Jumps 37, 25, 30. = time 3 minutes.

Awesome Training - Upper Body

Awesome Training - Upper Body
Dorian Howell
Started 5.31.2012
Rest 1 minute in between sets.
Machine Incline Press. Sets 4, reps 12, 4, 6, 12, lbs 150, 180, 180, 150.
Machine Cable Shoulder Press. Sets 6, reps 20, lbs 20.
Barbell Close-Grip Bench Press. Sets 4, reps 10, lbs 50.
Machine Seated Dips. Sets 3, reps 8, 6, 8, lbs 150, 180, 200.
Dumbell Pullovers. Sets5, reps 8, 9, 10, 10, 6, lbs 55, 55, 55, 30, 30.
Dumbells ALT Bent-Over Rows. Sets 5, reps 8, 8, 7, 10, 5, lbs 80, 80, 110, 60, 60.
Standing Barbell Bicep Curls.  Sets 3, reps 6, 6, 5, lbs 50.
ALT Hammer Curls. Sets 3, reps 5, 6, 5, lbs 50.
Dumbbells Shoulder Shrugs. Sets 10, reps 10, lbs 80, 80, 80, 80, 80, 80, 150, 80, 50, 50.
Barbell Wrist Curls. Sets 5, reps 9, 20, 12, 10, 6, lbs 50, 50, 70, 70, 70.
Reverse Wrist Curls. Sets 5, reps 10, 10, 12, 18, 20, lbs 50, 35, 25, 25, 40.
Hanging Knees Raises. Sets 2, reps 10, 7, lbs body weight.
Plank. Set 1, reps 1 for 1 minute. lbs body weight.
Weight Vest Stnading Calf Raises and Toes Lifts. Sets 4, reps 20, 20, 10, 10, lbs sets2 full vest sets body weight.
Jump Rope. Jumps 15, 12, 10, 26, 24, = time 3 minutes.

I felt it in my traps and neck the next day.