Training Log: Shapes That Go Together
- Day 19
Filed Under (Training) by admin on 03-03-2010
Tagged Under : Back Workout, Calves Workout, Marie-Philip Poulin, Shapes That Go Together, Shoulder Workout
TODAY’S TRAINING INSPIRATION:
MARIE-PHILIP POULIN
Today’s Colin Timberlake Training Inspiration is a woman who, at the Vancouver 2010 Winter Olympics, exemplified a trait we should all strive for in our training and in competition: bringing our best when it matters the most.
Whether it is pushing through the lactic acid in the final seconds of a training run in search of a personal best or breaking through the pain barrier in the final most valuable reps of a weightlifting set, the essence of personal achievement and improvement is rising to the occasion.
Marie-Philip Poulin rose to the occasion in the most phenomenal manner in the gold medal game in the women’s ice hockey tournament.
Playing for Team Canada, she was part of a line-up that earned a berth in the finals against longtime arch-rival Team USA. In a one-game elimination to determine who would get the gold medal and who would get the silver, Poulin scored the only two goals of the game as Canada earned a hard-fought 2-0 victory over the Americans.
In doing so, Poulin played a central role in earning gold for her team and etched her name in the books of hockey history.
TODAY: BACK (Fast Tempo, 90 Second Rests)
and CALVES (Fast Tempo, 90 Second Rests)
and SHOULDERS (Fast Tempo, 90 Second Rests)
and CARDIO
WIDE GRIP FRONT PULL-UPS (3 sets)
Body x 15
Body x 10
Body x 12
CLOSE PARALLEL GRIP PULL-UPS (3 sets)
Body x 10
Body x 10
Body x 10
WIDE GRIP REAR PULL-UPS (3 sets)
Body x 8
Body x 8
Body x 8
CLOSE GRIP CABLE ROWS (3 sets)
60 kg x 12
70 kg x 10
80 kg x 8
MTS MACHINE ROW (3 sets)
60 kg x 15
70 kg x 12
80 kg x 10
SEATED CALF RAISE (5 sets)
90 x 20
135 x 12
135 x 10
135 x 8
135 x 8
STRAIGHT LEG CALF PRESS (DECLINE) (5 sets)
270 x 20
270 x 20
270 x 18
270 x 18
270 x 16
REVERSE CALF PRESS (DECLINE) (5 sets)
270 x 15
270 x 12
270 x 8
270 x 8
270 x 10
ARNOLD DUMBBELL PRESS (3 sets)
50 x 10
50 x 10
50 x 10
DUMBBELL LATERAL RAISE (3 sets)
20 x 10
20 x 10
20 x 10
DUMBBELL FORWARD RAISE (3 sets)
20 x 10
20 x 10
20 x 10
VERTICAL GRIP REAR DELT FLYES (PEC DECK) (3 sets)
“8″ x 20
“12″ x 10
“12″ x 10
TREADMILL
- 1.5 Miles / 10 Minutes
TRAINING NOTES
Total Sets (Back): 15
Total Sets (Calves): 15
Total Sets (Shoulders): 12
Pull-Ups (All Variations): 91
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