Trolley Square Training Log

**Kirk** · 01-13-2008, 08:12 PM

1-13-2008

spent the morning down in dewey skimmin for a couple hours, 3-4 ft swells about 5-10 second intervals. had a good session, but left around 11 to head back up north to my trolley square apt.

reverse grip pull downs: 14x100, 12x110, 10x120, 8x130
wide grip pull downs: 12x110, 10x120, 8x130, 6x140
tbar row: 12x90, 10x110, 8x130, 6x150
bent over bb rows: 12x90, 10x100, 8x110, 6x120
21's: 7, 7, 7x30, 7, 7, 7x40, 7, 7, 7x50
bb curls 12x80, 10x90, 8x100
db hammer curls (standing): 12x40, 10x45, 8x50
lat pulldown: 12x80, 10x100, 8x120
row: 12x160, 10x170, 8x180
preacher curl: 12x80, 10x90, 8x100

same back routine as previous, weights were the same, and protein intake same. dinner consisted of 1.6lbs lean boneless chicken breast with a can of cambells chunky new england clam chowder soup doused overtop of the chicken. drink intake cosisted of some oj in the morning some crystal light in the afternoon and a gallon and a half of water.

**Kirk** · 01-14-2008, 01:13 PM

1-14-2008

cardio/abs

20 mins stairs
10 minutes jump rope
30 mins bike
swiss ball and medicine ball work for abs (30 mins)

**mr_bhana** · 01-14-2008, 03:00 PM

nice lifting kirk

**kenney** · 01-14-2008, 05:18 PM

looking good mate. what are 21's?

KM · 01-14-2008, 06:38 PM

Quote:

Originally Posted by kenney

looking good mate. what are 21's?

I think they are:
7 curls half way
7 curls half way and up
7 full curls

^Atleast that's how I did them, kenny

**kenney** · 01-15-2008, 11:27 AM

ah ye...i read about them a while back. never tried em though. how are they?

**Kirk** · 01-15-2008, 12:13 PM

Quote:

Originally Posted by KM

I think they are:
7 curls half way
7 curls half way and up
7 full curls

^Atleast that's how I did them, kenny

exactly! i love them just because if im looking for a quick pump to warm up that does it for me personally, also gives the arm a fuller look bicep wise.

**mr_bhana** · 01-15-2008, 03:55 PM

i like to do em at the end of a bicep WO, to really kill them offf

KM · 01-15-2008, 06:45 PM

Quote:

Originally Posted by kenney

ah ye...i read about them a while back. never tried em though. how are they?

They gave me a crazy pump. I don't do them anymore, I'm starting them when I cut. It gave me great definition when I used to do them.

Really hard exercise to do! Especially with somewhat heavy weight.

**Kirk** · 01-15-2008, 10:35 PM

1-15-2008

off

**kenney** · 01-16-2008, 05:39 AM

Quote:

Originally Posted by KM