Bowden's over the hill training journal ~ Nutrition by PrunaGrow

[Bowden]

11/17

Incline dumb bell press
45(10) 65(10) 100(7) 75(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 255(8) 225(10) 190(10)

Flat bench for finish pump
135(10) 190(10) 225(8)

 

[Bowden]

11/19

Barbell rows
135(10) 185(10) 230(10) 200(10) 185(10)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Incline dumb bell curls
35(10) 40(10) 45(8) 35(8)

Preacher bench dumb bell curls
25(10) 40(6) 35(10)

Treadmill
5 min warm up
10 min 3.4 mph 3.4 degree inclines
5 min cool down

Elliptical
10 minutes

 

[Bowden]

11/21

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

 

[Bowden]

11/23

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

SLDLs
135(10) 185(10) 330(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

11/24

Incline dumb bell press
45(10) 65(10) 100(7) 75(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 255(8) 225(10) 190(10)

Elliptical
8 minutes

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.0 -3.4 inclines
5 min cool down

 

[Bowden]

11/26

Barbell rows
135(10) 185(10) 230(10) 200(10) 185(10)

Nautilus machine pullovers
5 sets *(10)

Treadmill
5 min warm up
15 min 3.4 mph 3.4 degree inclines
5 min cool down

Elliptical
10 minutes

 

[Bowden]

11/27

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Triceps rope extensions
4*(10)

Triceps rope pull downs
3*(10)

Reverse triceps pull downs
3*(10)

 

[Bowden]

11/30

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

SLDLs
135(10) 185(10) 330(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

12/1
* Training note - has some issues with the right delt.
Had to back-off on the usual close grip benches that I do following chest.

Incline dumb bell press
45(10) 65(10) 100(7) 75(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Elliptical
15 minutes

 

[Bowden]

12/3

Barbell rows
135(10) 185(10) 230(10) 200(10)

T-Bar rows
45(12) 90(12) 190(8)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Elliptical
15 minutes

 

[Bowden]

12/14

Back Squats
135(10) 225(10) 315(10) 385(8) 345(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10)

SLDLs
135(10) 185(10) 330(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

12/15
* Training note: I am dealing with a delt issue that is making me back off on weights.

Incline dumb bell press
45(10) 65(10) 85(8) 65(10)

Incline dumb bell flys
35(12) 40(10) 45(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 195(10)

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.0 -3.4 inclines
5 min cool down

 

[Bowden]

12/21

Back Squats
135(10) 185(10) 225(10) 315(10) 385(8) 345(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10)

SLDLs
135(10) 185(10) 330(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

12/22

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 255(8) 225(10) 190(10)

Elliptical
12 minutes

 

[Bowden]

12/23

Incline dumb bell curls
35(10) 40(10) 35(8) 30(10)

Preacher bench dumb bell curls
25(10) 40(6) 35(10)

Seated calve raises
45(20) 90(20) 135(20) 185 (20)

Elliptical
10 minutes

 

[Bowden]

12/26

Barbell rows
135(10) 185(10) 230(10) 200(10)

T-Bar rows
45(12) 90(12) 190(8)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Elliptical
13 minutes

 

[Bowden]

12/29

Back Squats
135(10) 225(10) 315(10) 385(8) 345(10)

Close stance leg presses
245(10) 445(10) 650(10) 770(10)

SLDLs
135(10) 185(10) 330(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

12/30
* Training note: I am still dealing with a delt issue that is making me back off on weights.

Incline dumb bell press
45(10) 65(10) 90(8) 65(10)

Incline dumb bell flys
35(12) 40(10) 45(10) 40(10)

Close grip bench press
135(12) 185(10) 235(10) 195(10)

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.0 -3.4 inclines
5 min cool down

 

[Bowden]

1/1

Barbell rows
135(10) 185(10) 230(10) 200(10)

T-Bar rows
45(12) 90(12) 190(8)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Incline dumb bell curls
35(10) 45(8) 35(8) 30(10)

Preacher bench dumb bell curls
25(10) 40(7) 35(10)

Treadmill

5 Min warm up
22 min - 3.5 incline 3.2 mph
5 Min cool down

 

[Bowden]

1/4

Back Squats
135(10) 225(10) 315(10) 385(8) 345(10)

Close stance leg presses
245(10) 445(10) 650(10) 780(10)

SLDLs
135(10) 185(10) 315(10) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

1/5

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Incline dumb bell flys
35(12) 40(10) 45(10) 40(10)

Close grip bench press
135(12) 185(10) 235(10) 195(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.0 -3.4 inclines
5 min cool down

 

[Bowden]

1/9

Incline dumb bell curls
35(10) 40(10) 35(8) 30(10)

Preacher bench dumb bell curls
25(10) 40(6) 35(10)

Triceps rope extensions
4*(10)

Triceps rope pull downs
3*(10)

Reverse triceps pull downs
3*(10)

Seated calve raises
45(20) 90(20) 135(20) 185 (20)

60 crunches

Treadmill
5 min warm up
12 min 3.4 mph 3.4 degree inclines
5 min cool down

 

[Bowden]

1/11

Back Squats
135(10) 225(10) 315(10) 385(8) 345(10)

Close stance leg presses
245(10) 445(10) 650(10) 780(10)

SLDLs
135(10) 185(10) 315(10) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

1/12

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10)

Incline dumb bell flys
35(12) 40(10) 45(10) 40(10)

Close grip bench press
135(12) 185(10) 245(10) 195(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.0 -3.4 inclines
5 min cool down

 

[Bowden]

1/14

Incline dumb bell curls
35(10) 40(10) 35(8) 30(10)

Preacher bench dumb bell curls
25(10) 40(6) 35(10)

Triceps rope extensions
4*(10)

Triceps rope pull downs
3*(10)

Reverse triceps pull downs
3*(10)

60 crunches

Treadmill
5 min warm up
12 min 3.4 mph 3.4 degree inclines
5 min cool down

 

[Bowden]

1/16

Barbell rows
135(10) 185(10) 230(10) 200(10)

T-Bar rows
45(12) 90(12) 190(8)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Treadmill

5 Min warm up
22 min - 3.5 incline 3.2 mph
5 Min cool down

 

[Bowden]

1/19

Back Squats
135(10) 225(10) 315(10) 385(10) 345(10)

Close stance leg presses
245(10) 445(10) 650(10) 780(10)

SLDLs
135(10) 185(10) 315(10) 275(10) 245(10)

Standing leg curls 4*(10)