Oct 3rd threw Oct 8th workouts

Posted: October 3, 2011 in Training Logs

Oct 7th

My day.
1 gallon clear water threw out the day.

Back to bulk diet. My feed back is over now.

Wake up: BCAA’s, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: 1 Cake Mafia cake (see my site page Cakes Bodybuilder Rich Knapp – Freak on Wheels ), 1 cup coffee

9:00am W/O:
Pre w/o- AAEFX’s HBM, 10g K-Otic

Intro: 4g K-Otic, BCAA’s

Pro Grip Lat Pull Downs to back of neck, band work.
Weight don’t count a 30 lb. band added.
1. 105 x 10
2. 105 x 10
3. 105 x 10
4. 105 x 10
5. 125 x 10
6. 135 x 10
7. 135 x 10
8. 135 x 20, alternated between front and back of neck.
9. 75 x 26, alternating speed reps.
10. 75 x 22, alternating speed reps

Post: AAEFX’s IGF-33 46g , hand full of blue berries, 1 pop tart, 4 oz fat free milk, 4oz red grape juice, 500mg V-C and HBM, *NEW*GlutaZorb

Lunch: AAEFX V&M, 5 large left over Mozzarella breaded cheese sticks and salsa

1:30pm W/O:
Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, 1000 IU’s of V-E

Intra: 7g K-Otic, BCAA’s

Monster sets
Tri Press downs (Overhand/ropes/underhand) S.S. with Bi curl downs
1. 25 x 10/10/10 – 15
2. 45 x 10/10/10 – 20
3. 55 x 10/10/10 – 20
4. 55 x 10/10/10 – 20
5. 60 x 10/10/10 – 20

“V” handle Bi curls
1. 60 x 20
2. 80 x 12
3. 80 x 12
 AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
1. 80 x 15
2. 80 x 15

Post – 35g AAEFX’s NF-Pro, with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 cup chocolate animal crackers smoothie.

Supper: AAEFX’s V&M, *NEW* GlutaZorb, 1000 IU’s Garlic, Turkey burger on a Arnie thin, pickles and ketchup, Lays Stax’s Sour Cream and Inion, 1 cup unsweetened applause.

Snack: 4oz Chicken Breast, 25g spinach

30 mins before bed: BCAA’s and AAEFX’s ZMA Elite

GlutaZorb notes: I feel a bit fuller today after w/o’s. Post w/o pumped burn left sooner but the pump itself remained longer today.

Oct 6th 

 My day.

1 gallon clear water threw out the day.

Wake up: BCAA’s, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm) 

Breakfast: 1 cup coffee, 86g Ramen Noodles, 4oz chicken, AAEFX’s HBM Elite, V&M Elite, 1000 IU’s Garlic, ***NEW***GlutaZorb 

7:30am W/O: 

Pre w/o- AAEFX’s HBM, K-Otic 10g

Intro: 4g  K-Otic, BCAA’s

Decline Bb Presses

1.  135 x 12

2.  185 x 8

3.  185 x 8

4.  200 x 6

5.  225 x 2

6.  230 x 2

7.  135 x 15

8.  135 x 18

Post: AAEFX’s IGF-33 23g , 1 pop tart, 4 oz fat free milk, 1 banana smoothie, 500mg V-C and HBM

Snack: 8oz fat free milk (I like fat free milk because it allows me to pick and choose from more foods for fat intake) , 12 Almonds

Lunch: 225g  Greek yogurt, 100g pineapple, AAEFX’s V&M Elite, 21g honey and 32g Nat. Peanut butter on 15g rice cake

1:30pm W/O:

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, 1000 IU’s of V-E

Intra: 7g K-Otic, BCAA’s

 

Flat Bb Presses, narrow grip

1.  135 x 10

2.  185 x 3

3.  225 x 3

4.  245 x 1

5.  260 x 1

6.  270 x 1

7.  275 x 1  Lifetime PR, with a spotter I would have tried more, went smooth, no stall, no grinding to get it.

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

1.  140 x 15

2.  140 x 15

Post –  AAEFX’s NF-Pro, with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 pop tart

Supper: AAEFX’s V&M, 1000 IU’s Garlic, Pig fest- spicy chicken nuggets, Spicy Potato wedges, deep fried Mozzarella sticks

30 mins before bed:  BCAA’s and AAEFX’s ZMA Elite

GlutaZorb notes: Not 100% sure but being the PR was made after a morning chest w/o it must be helping on my recovery.

Oct 5th


My day. Still getting over feeling under the weather. Light and steady, letting the body recover.

1 gallon clear water threw out the day.

Wake up: BCAA’s, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: 1 cup coffee, 58g Crunchy Nuggets (GV’s Grapenuts), 16oz fat free milk, AAEFX’s HBM Elite, V&M Elite, 1000 IU’s Garlic

7:30am W/O:

Pre w/o- AAEFX’s HBM, K-Otic ¾ serving

Intro: ¼ serving K-Otic, BCAA’s

Seated Cable Side Lateral Raises S.S. with Front Cable Raises (L-R / Front)
1. 20 x 10-10 / 10
2. 20 x 12-12 / 12
3. 20 x 15-15 / 15
4. 25 x 15-15 / 15
(like 8 single sets)

Post: AAEFX’s IGF-33 23g , 1 pop tart, 4 oz fat free milk, 1 banana smoothie, 500mg V-C and HBM

Lunch: Protien Bar (crunched for time), AAEFX’s V&M Elite

Snack: 42g Turkey Stick, 2 rice cakes (30g total) with 64g Nattie Peanut butter.

2pm W/O:

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, **NEW** GlutaZorb,
1000 IU’s of V-E

Intra: ½ serving K-O, BCAA’s

Cross Body Single Arm Cable Side Delt Raises
1. 15 x 15/15
2. 20 x 10/10
3. 20 x 15/15
4. 20 x 15/15

Front Cable Raises
1. 25 x 10
2. 30 x 10
3. 30 x 10
4. 30 x 10
5. 30 x 10
AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
1. 30 x 10
2. 30 x 10

Post – AAEFX’s NF-Pro 35g, with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 pop tart

Snack: 4oz Chicken Breast, 162g Green Beans, 12 Almonds

Supper: AAEFX’s V&M Elite, 1000 IU’s Garlic, 268g Jack’s Mexican style pizza , 8oz fat free milk

30 min’s before bed: BCAA’s, AAEFX’s ZMA Elite

First day on AAEFX’s **NEW** GlutaZorb so I would be lying if I posted any results at this point other than being in a capsule form it is much easier than weighing it out.

Oct 4th

  My day.

1 gallon clear water threw out the day.

Wake up: BCAA’s, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm) 

Breakfast: 1 cup coffee, 40g (uncooked weight) Oats with 35g NF-Pro mixed in, AAEFX’s HBM Elite, V&M Elite, 1000 IU’s Garlic 

7am W/O: 

Pre w/o- AAEFX’s HBM, K-Otic ¾ serving

Intro: ¼ serving K-Otic, BCAA’s

Pro Grip Lat Pull Downs, behind the neck, continuous tension.

1.  125 x 15

2.  125 x 15

3.  125 x 15

4.  125 x 15

5.  125 x 15

6.  125 x 20  (had a rest room brake in there)

Flat Bench Bb Rows, underhand grip, continuous tension.

1.  135 x 20

2.  150 x 15

3.  150 x 10

AAEFX Liquid sups: LG-5,  Cell Rush

4.  150 x 10 with a squeeze

5.  150 x 10 with a hold and squeeze.

Post: AAEFX’s IGF-33, 1 pop tart, 4 oz fat free milk, 1 banana and 24 blue berry’s  smoothie, 500mg V-C and HBM

11am  W/O:

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, 1000 IU’s of V-E

Intra: ½ serving K-O

Straight bar Reverse Grip Tri press downs S.S. with over hand grip, continues tension

1.  45 x 10/10

2.  45 x 10/10

3.  45 x 10/10

4.  45 x 10/10

5.  45 x 10/10

Post – 4oz Chicken breast, AAEFX’s LBA with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 pop tart

 

Lunch: AAEFX’s V&M Elite, 112 g Tuna, 174g cooked brown rice, 50g spinach, 30g string cheese, 1 cup coffee, 8.8g Toblerone Swiss Chocolate

Snack: 232g Fat free cottage cheese and 122g applesauce and 50g pineapple mixed in, 28g Lay’s Stax originals.

 

4pm  W/O: Back spasms, so just did a few sets of Bb Reverse grip Presses for the Tri’s.

Intra: BCAA’s

Reverse narrow grip Bb Bench Press

1.  135 x 8

2.  135 x 8

3.  135 x 10

4.  135 x 8

5.  135 x 8

Post W/O: 225g Greek Yogurt, 100g pineapple and 25g spinach

5:30pm snack: 5oz Breaded Chicken, 100g Chocolate Frozen Yogurt with 12 Almonds in it.

30 mins before bed:  BCAA’s,  AAEFX ZMA

Oct 3rd

B/W= 151.0

 Early Morning W/O:  (low to no carb breakfast spinach and turkey paddy)

Pre w/o- AAEFX’s HBM, K-Otic ¾ serving

Intro: ¼ serving K-Otic

Decline Bb Bench presses

1.  150 x 10

2.  170 x 10

3.  225 x 3

4.  205 x 4

Flat Bb Presses

1.  205 x 3

2.  225 x 1

3.  205 x 3

4.  205 x 3 (took in 3g of salt)

5.  205 x 4

6.  205 x 4

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

7.  205 x 3

8.  205 x 3

Post: AAEFX’s IGF-33, 1 pop tart, fat free milk, banana and blue berry smoothie, and HBM

Felt week for this w/o, but then again I haven’t done a w/o after breakfast for a while now. I have been having 2 meals in me before my first w/o. Plus Tammy is sick and Larry is sick today so a pretty good chance I am run down also.

Noon W/O:

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM

Intra: ½ serving K-O, BCAA’s

“V” Handle Cable Curls

1.  55 x 12

2.  75 x 10

3.  85 x 8

4.  95 x 7

5.  100 x 5

6.  70 x 12

7.  70 x 15

8.  70 x 16

Post – AAEFX’s NF-Pro with 4oz milk & 4oz red grape juice, HBM, 1 pop tart

20 sets to here.

 

Night W/O:

Intra: AAEFX Kre-Alkalyn, BCAA’s

Bb Bench Press

1.  205 x 1

2.  225 x 1

3.  245 x 1

4.  250 x 1  went up smooth, stoped here only had Tammt spotting.

5.  135 x 15 (narrow grip)

6.  135 x 15

7.  135 x 10

Cable Single arm Curls ( L/R )

25 x 10/10 – 10/10 – 10/10 no rest.

Post W/O: Cottage Cheese, pineapple and spinach

Daily totals- 30 sets

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