Strength » abs

Training Log: Squat

admin — Fri, 20 Aug 2010 16:17:00 +0000

Shoulder stretch, foam roller, leg stretch with bands

Warm up sets

Working sets:

330 x 3

380 x 3

425 x 3

Assistance work:

Ham curl:

135 x 10 x 4

Leg press:

430 x 12 x 4

Ball crunch:

BW x 20 x 3

Foam roller

Had a good week of training. Determined, and looking forward to setting new PRs next week.

Training Log: Cardio/Conditioning

admin — Wed, 18 Aug 2010 16:15:00 +0000

Walked to my destimation / jogged back

Abs:

Hang-hold:

20 sec x 3 (weak!)

(Got this gem from Darren (Coach) [who got it from http://danjohn.net/] Hang from a chinup bar, bring your knees up to your chest, and hold as long as you can. As soon as the top of your thighs drop below parallel with the floor, you’re done.)

This is a good one. Abs/core needs work and this is going to help. Thanks again Coach.

Back day (and Abs)

admin — Tue, 27 Oct 2009 16:27:18 +0000

Dead lifts:
225 x 8 x 1
315 x 5 x 1
405 x 2 x 1 *PR

Lat pull down:
120 x 12 x 2
144 x 10 x 2

High Cable Rows (mid-size attachment):
132 x 12 x 1
144 x 10 x 2

Abs:
Hanging Leg Raises:
BW x 25 x 2

Ball crunch:
BW x 25 x 2

Leg day (and Abs)

admin — Thu, 22 Oct 2009 23:34:52 +0000

Leg extensions (machine):
135 x 10 x 3

Lying ham curl (machine):
100 x 10 x 3

Standing calf raise:
100 x 20 x 3

1 leg Leg Press:
250 x 10 x 3 (per leg)

Romanian dead lift:
185 x 10 x 1
225 x 8 x 2

Seated calf raise:
90 x 15 x 1
90 x 20 x 2

Abs:
Hanging leg raises:
BW x 25 x 2

Cable oblique twist:
50 x 25 x 2
(each side)

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*note: cut it a little short today. Son was up coughing last night = a little tired this morning.