Sep 11th threw the 17th w/o's, 2011

Posted: September 11, 2011 in Training Logs

Sep 17th

Body weight = 140.2

Sep 16th

 Today= 142.0

Chest and Tri 

Morning w/o:  Pre w/o: Joint Rehab, K-Otic 1 serving (added a ¼ due to dragged out from very low carbs, last 5 days 26 carbs per day.)

Intra w/o: ¼  serving K-Otic

Bench Press (plate swings R/C warm up) 

1.  135 x 5

2.  205 x 2

3.  225 x 1

4.  235 x 1

5.  240 x 1

6.  225 x 1

7.  205 x 3

8.  185 x 5

9.  150 x 10

10. 150 x 10

  • AAEFX’s Liquid sups: LBA, LG-5, Cell Rush

1.  150 x 10

2.  150 x 10

    12  sets to this point

Post w/o: NF Pro, BCAA’s

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

“V” Handle Tri press downs

1.  25 x 20

2.  45 x 12

3.  55 x 12

4.  65 x 10

5.  70 x 10

6.  70 x 10

7.  70 x 10

8.  50 x 16

9.  25 x 30 speed set

10.   25 x 33 speed set

Post w/o: BCAA’s

Total sets = 22

Sep 15th

 Today= 142.0

Delt and Abbs 

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

Intra w/o: ¼  serving K-Otic

Incline Bench Reverse Plate Flies  

1.  25’s x 10

2.  25’s x 10  

3.  25’s x 10

4.  25’s x 10 drop set 10’s x 10

5.  25’s x 10 drop set 10’s x 15

(7 single sets)

Seated S/A Cable Side Delt Raises (L/R)

1.  15 x 15/15

2.  15 x 15/15

3.  20 x 10/10

4.  20 x 10/10

5.  15 x 16/16

6.  15 x 15/15

AAEFX’s Liquid sups:  LG-5, Cell Rush

1.  15 x 15/15 straight into

2.  15 x 10/10

 (15  single sets to this point)

Post w/o: NF Pro, BCAA’s

Mid morning w/o Abbs:    Pre w/o: Kre-Alkalyn Pro

Abb crunches

  • 4 sets As many as I could do.

Post w/o:  AAEFX’s  LBA 

Total sets = 19

Sep 14th

 Today= 142.6

Back and Bi Day. (weight on my home equipment is less than I can do on a gym’s equipment) 

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

Intra w/o: ¼  serving K-Otic

Stiff Arm Pull Downs

1.  25 x 15

2.  45 x 10

3.  55 x 10

4.  75 x 8

5.  75 x 8

Pro Grip Lat Pull downs

1.  100 x 12

2.  125 x 10

3.  150 x 10

4.  170 x 10

5.  190 x 8

6.  200 x 6

“V” Row Handle Lat Pull Downs

1.  200 x 8

2.  210 x 5

3.  280 x 1/2 (I stopped the pulleys started to make noises.   I have 5 old pulleys to replace with new ones yet out of the 7 from the old owner, only because of the weight I do, for general fitness the old 5 are fine.)

4.  280 x 1

5.  150 x 10

6.  150 x 10

AAEFX’s Liquid sups:  LG-5, Cell Rush

7.  100 x 20

8.  100 x 20

 (19 sets to this point)

Post w/o: NF Pro, BCAA’s

Mid morning w/o Bi’s:    Pre w/o: Kre-Alkalyn Pro

“V” Handle Cable Curls

1.  25 x 25

2.  45 x 20

3.  55 x 15

4.  60 x 10

5.  65 x 10

6.  65 x 10

Reverse Grip “V” Handle Cable Curls

1.  40 x 10

2.  40 x 15

3.  40 x 15

4.  40 x 15

5.  40 x 15

6.  40 x 15

Post w/o:  AAEFX’s  LBA 

Total sets = 31

Sep 13th

 Today= 143.6

Delt rep range and Saturation ONLY day 

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

Intra w/o: ¼  serving K-Otic, 1 serving of BCAA’s

Single Arm Cable Side Delt Raises (L/R)

1.  15 x 10/10

2.  20 x 10/10

3.  20 x 10/10

4.  25 x 6/6

5.  25 x 6/6

6.  20 x 10/10

7.  20 x 10/10

8.  15 x 12/12

Incline bench Face down Plate reverse Flies

1.  10’s x 12

2.  10’s x 12

3.  10’s x 15

4.  10’s x 20

5.  10’s x 20

Liquid sups: LG-5, Cell Rush, LBA

1.  10’s x 20

2.  10’s x 20

(15 sets)

Post w/o: NF Pro

Mid morning w/o: Pre w/o: Kre-Alkalyn Pro

Glass Style Seated S. Arm Side Delt Raises, (done with a plate) 3-1-3-1 tempo L/R.

1.  10 x 10/10 no brake right into set 2

2.  10 x 10/10 brake here

3.  10 x 10/10 (same as set 1&2)

4.  10 x 10/10

5.  10 x 10/10 (same as set 1&2)

6.  10 x 10/10

Daily total sets = 21

 

Sep 12th

B/W: cheat day morning(10th)= 142.2, morning after cheat day(11th)=  148.8, today= 145.6

Chest and Tri day

Morning w/o: Chest Pre w/o: K-Otic 1 serving

Intra w/o: ½ serving K-Otic, 1 of BCAA’s

Flat Bench Press, warm up bar only reps for 1 set, plate swings for R/C.  20 sec rests. 3-1-3-2 tempo.

1.  135 x 10

2.  185 x 6

3.  185 x 5

4.  185 x 5

5.  185 x 5

6.  200 x 4

7.  200 x 3

8.  200 x 2

9.  185 x 5

Liquid sups: LG-5, Cell Rush, LBA

1.  185 x 5

2.  185 x 5

(11 sets)

Post w/o: NF Pro

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

“V” Handle S.S. Reverse grip “V” Handle Tri press Downs.

1.  40 x 12/12

2.  40 x 15/15

3.  40 x 15/15

4.  40 x 15/15

5.  40 x 15/15

6.  40 x 15/15

7.  40 x 15/15

7 sets (14 singles) The reverse “V” handles hit the head hard.

Daily total sets = 18 (25 singles)

Sep 11th

Chest Playing Max day

Intra: 1 serving K-Otic, BCAA’s

Flat Bench Press, warm up bar only reps for 1 set. Goal 270 or more

1.  135 x 3

2.  205 x 3

3.  230 x 1

4.  240 x 1

5.  250 x 1

6.  265 x f

7.  205 x 5

8.  205 x 3

9.  205 x 5

Liquid sups: LG-5, Cell Rush, LBA

  1. 10.            150 x 12
  2. 11.            150 x 12
  3. 12.            150 x 7 (wiped out)
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