Shans 2013 Physique log

[shan]

yesterday I got in my 30 minutes of cardio, today I will do my first HIIT training...yay! This evening is my final depletion training and then carb up...looking forward to tomorrows bagels and shredded wheat...and really looking forward to Saturdays power training...after a carb up I feel like superwoman LOL.

 

[shan]

swapped out my 30 minutes of MISS cardio for 26 minutes of HIIT, warmup followed by 30 seconds at max resistance on the crosstrainer, then 90 seconds recovery x 7...then cooldown.. feels much better to me than the regular cardio...my body just likes the "sprint" style This evening, going for final depletion and looking forward to some carbs...my brain is a tad fuzzy LOL

 

[shan]

Todays final depletion...

bench-
barx6 wu
85x10
95x10

shoulder press
20x6
35x5, 30x5
30x8

pulldowns
60x6 wu
105x8 wide
105x8 narrow reverse grip

tbar row
45x8
70x10

standing leg curl
20x5
30x8

squat press
90x6 wu
180x10
270x10

tricep pressdown
60x6 wu
100x8

bicep cable bar curl
40x8 wu
70x8
80x3

hanging leg raisesx10
back ext..bwx10

 

[Joy]

When I must do cardio I always do HIIT. I just prefer getting it done and over with. Your numbers are strong, Shan. I am super envious of your bench numbers!!

 

[shan]

Thanks Joy! I am anxious to see just how much I can bench now...last time I tried I did 110 but it was without a spotter...and I could have done more. I would bet I could do quite a bit more now...at that time I wasn't doing 95 for sets of 10 LOL. I want to bench my bodyweight, but Im mid 130's so I doubt I can do that much...but I might suprise me LOL. I am going to give it a go tomorrow during my power day....as long as everything feels good anyway

 

[shan]

I had a big day planned with my boys, but didn't want to skip training entirely, so I just did bench and a bit of deadlift before heading back out for fun with the kids.

bench-went with the intention of seeing what I can do, I need to get a better idea of my 1RM
barx6
65x5
8x5
95x3
1051
110x1 (this was my previous best)
115x1
120x1...did this without a spot even!
125x1, had a spot but didn't need any help, did it all myself
I think I had 130 in me, but my shoulder was kind of starting to nag a bit, so thought I would just stop there and be happy with adding 15lbs to my max

deadlift...didn't want to stress the shoulder too much

barx6
135x5
185x3x2

 

[shan]

missed yesterday so doing a 2fer to catch me up.

midday-chest/shoulders/back
int/ext rotation wu
db bench/shoulder press super
30x12x3 bench
22.5x12, 22.5x8, 17.5x4, 17.5x12 shoulder

db incline flye/incline rear delt raise / db shrugs
12.5x12x3 flye
12.5x12x3 rear delt
30x12x3 shrugs

pulldowns / rows
60x5 each wu
90x12, 75x12x2 pulldown
90x6, 75x6..75x12x2 row

db side lateral / cable chest press
10x12x3 side lat
12.5perside x 12x3 chest press

 

[shan]

this evening-legs/arms and abs

squat press
90x6 wu
180x12x3

standing leg curl / standing calf raise
15x5 ea. wu on leg curl
20x12x3 curl
60x12x3 calf

bi / tri cable
30x5 ea wu
50x12x3 bicep
80x12x3 tricep

back ext. / hanging leg raise
bw x 12, +25x12x2 back
bw x 12x3 leg raise

 

[shan]

cardio today..HIIT style. 5 minute easy warmup followed by 30 seconds@max resistance on the xtrainer doing at least 85% of my max, then 90 seconds of cooldown between cycles. Did 10 cycles and then a cooldown for a total of 30 minutes. Its a 15hr day for me today (yay being a dba LOL)...so I am wondering if I should have skipped cardio...but only 4 more hours to go.....I can make it I have my coffee pot and some more protein and veggies I can eat if I get hungry....

 

[shan]

Thursday evening final deplete...
warmup
treadmill-5 minutes
int/ ext rotations and foam roller..alot

bench
65x6 warmup
95x8
100x6

pulldowns
75x6 wu
105x9

shoulder press
20x6 wu
30x8

hamflexor
20x6 wu
30x8

bent over db row (right side only, trying to correct an imbalance)
25x8x2

ez curls / skullcrusher
40x6/8 wu and 50x8 ea

incline db flye
15x8

shrug-90x12

squat press-180x8

hanging leg raises x 10x 2

back ext. bw x 6, +35x10

pullups x 2 (just to see if I could after everything else LOL)

 

[shan]

split my depletion workouts into a.m. and p.m.

a.m.
db bench/shoulder press
20x6 each wu
30x12x3 bench
20x12x3 press

incline db flye / rear delt raise / machine shrug
10x12x3 flye
10x12x3 rear delt
90x12x3 shrug

wide pulldown / db row-right arm only (trying to correct an imbalance)
60x6 pd wu
90x12x3 pulldown
20x12x3 right side db row

wide pron. grip cable row-60x10


p.m.
bicep cable bar curl / tricep cable bar curl
30x6 bicep wu
50x6 tri wu
50x12x3 bicep
80x12x3 tricep

standing leg curl
15x5 each wu
25x12x3

leg press
110x5 wu
170x12
190x12
210x12

calf raise-110x12

db preacher curls-15x12

back extension / hanging leg raise
bw x 10, bw+25x10x2 back ext.
10x3 leg raises

 

[shan]

final depletion of the week:

int/ext rotations for warm up..my right shoulder has been kind of nagging me a bit lately

bench:
barx5 wu
65x5
95x8
100x6

bent over bb row
barx5 wu
70x10 regular grip
70x10 reverse grip

standing leg curl
20x5 wu
35x10

shoulder press
20x5wu
30x10

skull crusher ez bar
30x10

bicep ez curl
50x10

pulldowns
60x5 each wide and narrow reverse grip
120x4, 105x4 wide
105x8 narrow reverse grip

seated calf raise 45x10x2

hanging leg raises
10x2sets

back extension
bw x 5
bw+35 x 10

wide grip pullup bwx2

leg press
155x5 wu
230x12x2 slow and painful reps