Training Log Archive: 400man

Incline bench 90, 100 sets of 10
Flys 80, 90 sets of 10
Delts 90 2 sets of 10
Shoulder shrugs 100 2 sets of 10
Side raises 10 3 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 20 2 sets of 10
Standard curls 300 2 sets of 10
Triceps pull-down,30 2 sets of 10
Lat pull-downs (wide grip) 70,80 sets of 10
Lat pull-downs (narrow grip) 70, 80 sets of 10


Half squats 4 sets of 15
Calf raises (body weight only) 4 sets of 15
Tuck-ups 4 sets of 15
Crunches on plyo ball 200,50
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 4 sets of 15

Incline bench 90 2 sets of 10
Flys 80 2 sets of 10
Delts 90 2 sets of 10
Shoulder shrugs 100 2 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 15 2 sets of 10
Standard curls 20 2 sets of 10
Triceps pull-down,30 2 sets of 10
Lat pull-downs (wide grip) 70 2 sets of 10
Lat pull-downs (narrow grip) 70 2 sets of 10


Half squats 4 sets of 15
Calf raises (body weight only) 4 sets of 15
Tuck-ups 4 sets of 15
Crunches on plyo ball 200
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 4 sets of 15
Pushups none

weight training (Bowflex and core work) 12:00 [3]

Incline bench 90 2 sets of 10
Flys 80 2 sets of 10
Delts 90 2 sets of 10
Shoulder shrugs 100 2 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 15 2 sets of 10
Standard curls 20 2 sets of 10
Triceps pull-down,30 2 sets of 10
Lat pull-downs (wide grip) 70 2 sets of 10
Lat pull-downs (narrow grip) 70 2 sets of 10


Half squats 6 sets of 10
Calf raises (body weight only) 6 sets of 10
Tuck-ups 6 sets of 10
Crunches on plyo ball 200
Single leg stands 5 :00 each leg
Easy hip raises on plyo ball 100
Single leg lifts 6 sets of 10 each leg
Pushups none