Sep 26th – 31st w/o's

Posted: September 26, 2011 in Training Logs

Sep 30th

B/W= 150

 Morning W/O: 

Pre w/o- AAEFX’s Kre-Alkalyn Pro & HBM

Intro: BCAA’s

Cable “V” handle Tri Press Downs S.S. with Low cable straight bar Curls.

1.  55 x 10/10

2.  55 x 10/10

3.  55 x 10/10

4.  55 x 10/10

5.  55 x 10/10

Reverse to starting with curls.

6.  55 x 12/12

7.  55 x 12/12

8.  55 x 12/12

9.  55 x 15/15 (had a little longer brake)

10.   55 x 15/15

10 S.S. (20 singles)

Post: AAEFX’s NF-Pro with Milk, HBM & 1 pop tart

 

Night W/O: Pre – AAEFX’s  K-Otic & HBM

Intra: ½ serving K-O, BCAA’s

Lat Pull Downs, narrow Row handle grip, rest pause.

1.  100 x 15

2.  100 x 12

3.  100 x 12

4.  100 x 12 (brake, and took AAEFX’s Test Charge)

5.  100 x 15

6.  100 x 15

7.  100 x 15

8.  100 x 15

9.  100 x 12

  1. 10.      100 x 13

AAEFX Liquid sups: LG-5,  Cell Rush, LBA Pro

1.  100 x 15

2.  100 x 15

Post W/O: AAEFX NF Pro with milk, HBM and 1 Pop Tart

Daily totals- 22 sets (32 singles)

Sep 29th

 No Morning W/O:

Light day

Night W/O: Pre – K-Otic

Intra: ½ serving K-O, BCAA’s

Bb Bench Press, narrow grip

1.  135 x 15

2.  185 x 8

3.  200 x 5

4.  200 x 5

5.  200 x 5

6.  200 x 5

7.  200 x 4

8.  185 x 6

9.  185 x 5

10.      185 x 5

AAEFX Liquid sups: LG-5,  Cell Rush, LBA Pro

1.  185 x 6

2.  140 x 12

Post W/O: AAEFX NF Pro, 2 Pop Tarts

Daily totals- 12 sets

Sep 28th

 Morning W/O:

Intro: BCAA’s

Pro Grip Lat Pull downs 

1.  55 x 15 to back of neck

2.  85 x 10

3.  105 x 10

4.  125 x 10 to front

5.  145 x 10

6.  155 x 10

7.  175 x 10

“V” Handle Lat Pulldowns

1.  215 x 5

2.  215 x 5

3.  280 x 2 -1/2 pulls

4.  55 x sat squeeze set

Rope Hammer Cable Curls

1.  45 x 15

2.  45 x 15

3.  45 x 15

4.  45 x 15

“V” Handle Cable Curls

1.  45 x 15

2.  45 x 20  speed sets

3.  45 x 17

4.  45 x 20

5.  45 x 20

     Post W/O: AAEFX LBA Pro.

20 sets

 

Night W/O: Pre – K-Otic

Intra: ½ serving K-O, BCAA’s

Incline Bench Plate Rows with hard squeeze S.S. “V” Handle Rev. Grip Cable Curls

1.  25’s x 15 / 45 x 10

2.  25’s x 15 / 45 x 12

3.  25’s x 15 / 45 x 12

4.  25’s x 15 / 45 x 13

5.  25’s x 17 / 45 x 13

Chin up Grip Lat Pull Downs

1.  100 x 16

2.  100 x 15

3.  100 x 16

Single Arm Cable Curls. Alternating with no rest between arms. R/L/R/L/R/L 

1.  25 x 10/10/10/10/10/10 (brake) (3 sets of singles)

2.  25 x 10/10/10/10/10/10 (3 sets of singles)

AAEFX Liquid sups: LG-5,  Cell Rush

Post W/O: AAEFX NF Pro, 2 Pop Tarts

Daily totals- 30 sets (39 singles)

 

Sep 27th

 Morning W/O:

Seated Overhead Bb Press 

1.  45 x 15

2.  95 x 10

3.  115 x 6

4.  135 x 6

5.  135 x 7

Cable Side Delt Raises (L/R then S.S. Front Raises)

1.  15 x 15/15/15

2.  15 x 15/15/15

3.  15 x 20/20/15

4.  15 x 15/15/15

   (this was like 8 singles)

Rope Crunches

1.  55 x 25

2.  75 x 25

3.  100 x 25

4.  100 x 30

     Post W/O: AAEFX LBA Pro.

13sets (same as 17 single sets)

 

Night W/O: Pre – K-Otic

Intra: ½ serving K-O, BCAA’s

Bb Overhead Press

1.  100 x 8

2.  115 x 8

3.  125 x 8

4.  145 x 3

5.  155 x 4

6.  165 x 4

7.  175 x 2

8.  45  x  sat set (range variations)

AAEFX Liquid sups: LG-5,  Cell Rush

Post W/O: AAEFX NF Pro, 2 Pop Tarts

Daily totals- 21 sets (25 singles)

Sep 26th

Morning W/O:

Bb Bench Press
1. 135 x 15
2. 205 x 3
3. 215 x 1
4. 220 x 1
5. 205 x 3
6. 185 x 5
7. 135 plus a 30 lb band x 12

“V” handle Tri Press down S.S. with rev. Grip.
1. 35 x 15/15
2. 40 x 15/15
3. 55 x 10/10
4. 40 x 15/15
5. 35 x 30/30
12sets (same as 17 single sets)

Night W/O: Pre – K-Otic

Intra: ½ serving K-O, BCAA’s

Bb Bench Press
1. 150 x 15
2. 205 x 5
3. 205 x 5
4. 225 x 1
5. 245 x f, form was off so this was a mental f as well.
6. 205 x 2
7. 185 x 5
8. 185 x 4

Straight Bar Rev. Grip Tri Press Downs
1. 40 x 20
2. 45 x 15
3. 50 x 15
4. 50 x 13
 AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
5. 30 x 25
6. 30 x 25

Post W/O: AAEFX NF Pro, 2 Pop Tarts

Daily totals- 26 sets (31 singles)

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