Sep. 5th – 10th workouts

Posted: September 5, 2011 in Training Logs

Sep 9th

B/W 140.0

Chest and Tri day

Morning w/o: Chest Pre w/o: K-Otic ¾ serving

Intra w/o: ¼ serving K-Otic

Flat Bench Press, warm up bar only reps for 1 set.

1.  135 x 10

2.  205 x 3

3.  205 x 2

4.  225 x 1

5.  245 x 1

6.  225 x 1

7.  205 x 3

8.  185 x 5

9.  185 x 5

Liquid sups: LG-5, Cell Rush, LBA

  1. 10.            185 x 5
  2. 11.            185 x 4
  3. 12.            135 x 15

With the low carbs and days past a re-feed felt week today.

Post w/o: NF Pro, BCAA’s

Noon w/o: Tri’s Pre w/o: Kre-Alkalyn Pro

Over Hand, Ropes and Under hand Grip: strict Tri sets

1.  30 x 10/10/10

2.  30 x 10/10/10

3.  30 x 10/10/10

4.  30 x 10/10/10

5.  30 x 10/10/10

6.  30 x 10/10/10

7.  30 x 10/10/10

Daily total sets 19 (33 singles)

 

 

Sep 8th 

Today (Thr) 142.4

Light Delt Day

Morning W/O:  – Pre W/O: Joint Rehab, 2/3 serving K-Otic

Intra w/o: 1/3 serving K-Otic

 Plate Incline Bench Reverse Flies

1.  25’s x 10

2.  25’s x 12

3.  25’s x 12

4.  25’s x 12

Incline Bench Face down Wide Rear Delt Plate Rows

1.  25’s x 12

2.  25’s x 15

3.  25’s x 25

4.  25’s x 20

AAEFX’s = LBA, Cell Rush and LG-5

1.  25’s x 20

2.  25’s x 20

Post W/O: NF-Pro, BCAA’s

W/O total 10 sets

 

Sep 7th,

 17 days out. Bite your teeth on this.

Sun re-feed, went up to 149.6 Mon morning.
175 pro, 60 carb, 28 fat on Mon.
Today (Wed) 144.2, down 5.4 lbs. of the re-feed weight increase. Same weight this morning as last Sat. morning.

Back and Bi’s

Morning W/O: BACK – Pre W/O: Joint Rehab, 2/3 serving K-Otic

Intra w/o: 1/3 serving K-Otic

Row “V” Handle Lat Pull downs
1. 125 x 12
2. 145 x 10
3. 155 x 10
4. 165 x 10
5. 170 x 10
6. 170 x 10
7. 125 x 13

Pro grip Lat Pull Downs to back of neck
1. 125 x 10
2. 125 x 10
3. 125 x 10
4. 125 x 13
AAEFX’s = LBA, Cell Rush and LG-5
1. 75 x 30
2. 75 x 35

Post W/O: NF-Pro, BCAA’s

W/O total 13 sets, 183 reps

Noon w/o:

Pre W/O: Kre-Alkalyn Pro (1 capsule)

“V” Handle Cable Curls S.S. with reverse Grip on “V” handle
1. 15 x 10/10
2. 25 x 10/10
3. 45 x 10/10
4. 45 x 10/10
5. 45 x 10/10
6. 55 x 10/10
7. 55 x 10/10

Rev. Grip Straight bar cable curls S.S. Reg. Underhand Grip
1. 55 x 5/10
2. 55 x 8/10
3. 55 x 10/10
4. 55 x 10/10
w/o Set total = 11 (22 singles) 213 = reps

Running total: Total sets = 24 (35 singles) 396 reps

Afternoon w/o:

Over head Bb press set up. Bench Pull Ups.
1. BW x 10
2. BW x 15
3. BW x 20 = NOTE: back get warm from sliding up and down the bench backrest after number rep 8.
4. BW + 25lb plate x 13

Straight Bar Cable Curls
1. 55 x 10
2. 55 x 10
3. 55 x 10
4. 55 x 10
5. 55 x 10

Daily Total sets = 33 (44 singles) 504 reps

Sep 6th  

   18 days out.

 Sun re-feed, went up to 149.6 Mon morning.

 175 pro, 60 carb, 28 fat on Mon. 

Today (Tues) 146.0,  down 3.6 lbs of the re-feed weight increase.

Delts

Morning W/O:   Pre W/O: Joint Rehab, K-Otic

Intra w/o: ½ serving K-Otic

 Bb Over Head Press

1.  100 x 10

2.  100 x 10

3.  120 x 10

4.  135 x 10

5.  145 x 6

6.  150 x 5

7.  135 x 8

8.  135 x 8

9.  135 x 8

  1. 10.            105 x 15

AAEFX’s = LBA, Cell Rush and LG-5

  1. 11.            105 x 20
  2. 12.            105 x 20

Post W/O: NF-Pro, BCAA’s

 

Noon w/o:

Pre W/O: Kre-Alkalyn Pro (1 capsule)

Cable single Arm Reverse Flies

1.  15 x  10

2.  15 x 10

3.  15 x 10

4.  15 x 10

Face Down Incline Bench Plate flies

1.  10’s x 20

2.  10’s x 20

3.  10’s x 20

4.  10’s x 20

Set total to here= 20

Afternoon w/o:

Cable Single Arm side laterals (R-L) S.S. with front Cable raises

1.  15 x 10-10 / 10

2.  15 x 10-10 / 10

3.  15 x 10-10 / 10

4.  15 x 10-10 / 10

5.  15 x 10-10 / 10

6.  15 x 10-10 / 10

 

Daily Total sets =  26 (32 singles)

Sep 5th

19 days out. Yesterday’s Re-feed up to 149.6, full and little spill over. 60 carb day today, 175 pro, 28 fat.

Morning W/O: Chest, rotator cuff warm up with plates and empty bar.

Bb Bench Press, weight plus a 30 lb. Band added

1. 135 x 10

2. 155 x 10

3. 175 x 5

4. 180 x 5

5. 180 x 5

v Removed band

6. 230 x 1

7. 205 x 3

8. 185 x 6, here down, with 3 count pause at bottom.

9. 185 x 5

10. 185 x 4

11. 185 x 5

12. 185 x 3

13. 135 x 15

14. 135 x 15

 

Noon w/o: Tri’s

Shoulder Width Reverse Grip Bb Bench Presses

1. 135 x 5

2. 135 x 10

3. 135 x 10

“V” Handle Tri Press Downs, 4-1-3-0 tempo

1. 55 x 10

2. 55 x 10

3. 55 x 10

4. 55 x 10

Set total to here= 21

 

Afternoon w/o Chest and Tri:

Narrow Grip Bench Press S.S. with “V” Handle Tri Press Downs

1. 135 x 8 / 55 x 8

2. 135 x 10 / 55 x 10

3. 135 x 10 / 55 x 10

4. 135 x 10 / 55 x 10

5. 135 x 10 / 55 x 10

6. 135 x 10 / 55 x 10

Daily Total sets = 27 (33 singles)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s