Oct 10th threw the 15th Workouts

Posted: October 10, 2011 in Training Logs

Oct 13th

1 gallon clear water threw out the day.

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

Breakfast: Grape Nuts in Cottage Cheese, cup of coffee, AAEFX’s V&M,
1000 mg Garlic

7:00am W/O:

Pre w/o- AAEFX’s HBM, 10g K-Otic, 1 capsel *NEW* GlutaZorb

Intro: 4g K-Otic, BCAA’s

Db presses
1. 3 light sets to warm up chest (I loaded from off a chair on the side)
• ( This self loading took a bit out of my chest)

Bb Bench press
1. 205 x 3
2. 205 x 3
3. 205 x 3
4. 205 x 3

Post: AAEFX’s IGF-33 – 46g, 25g Spinach, 4 oz fat free milk, 4oz red grape juice, 500mg V-C smoothie and HBM, 1 capsules of *NEW* GlutaZorb

Pre W/O: Kre_Alkalyn Pro

Bb Press
1. 205 x 3
2. 205 x 3
3. 205 x 3
4. 205 x 3
5. 205 x 3

Snack: AAEFX V&M, Cottage cheese

Pre W/O: AAEFX’s HBM, AAEFX’s 1 capsule *NEW* GlutaZorb

Intra: 7g K-Otic, BCAA’s

Db Incline bench Reverse Flies (Palm’s down)
1. 20’s x 12
2. 20’s x 12
3. 20’s x 12
4. 20’s x 12
5. 20’s x 15
6. 25’s x 12
7. 25’s x 12
 AAEFX Cell Rush, LG-5, LBA Pro
1. 25’s x 12
2. 25’s x 12

Post W/O: AAEFX’s HBM. N-F Pro, spinach, Pineapple and the juice, V-C smoothie.

Snack: 2 Dark Chocolate Peanut Butter cups

Supper: AAEFX’s V&M, Aroma Block-R, 1000 mg Garlic, 2 rice cakes with Natti peanut butter, can of Tuna, 5 Almonds, Salsa and chips.

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

GlutaZorb notes: I’m trying different timings with it to see what works the best for me.

Oct 12th


1 gallon clear water threw out the day.

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

Breakfast: Grape Nuts with NF-Pro and milk, cup of coffee, AAEFX’s V&M, 1000 mg Garlic

8:00am W/O: 

Pre w/o- AAEFX’s HBM, K-Otic 10g, 1 capsel *NEW* GlutaZorb

Intro: 4g  K-Otic, BCAA’s

Pro Grip Lat Pull Downs “elbows held forward, very strict on feeling the lat’s do all the work”

  1. 75 x 20
  2. 85 x 20
  3. 105 x 18
  4. 110 x 15
  5. 110 x 12
  6. 110 x 12

 “V” Handle Lat Pull Downs

  1. 110 x 10
  2. 110 x 10
  3. 110 x 10
  4. 110 x 10

Post: AAEFX’s IGF-33 – 46g, 25g Spinach, 4 oz fat free milk, 4oz red grape juice, 500mg V-C smoothie and HBM, 1 capsules of *NEW* GlutaZorb 

Lunch: Protein Bar (lazy today), Almonds

Snack: AAEFX V&M, Cottage cheese, 2 rice cakes with peanut butter. 

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM

Intra: 7g K-Otic, BCAA’s 

Db Incline bench Rows

  1. 55’s x 10
  2. 65’s x 10
  3. 65’s x 10
  4. 75’s x 10
  5. 120’s x 4 (1/2 reps) had to brake in the full set.  Lol
  6. 80’s x 8
  7. 55’s x 20

Db Concentration Curls

  1. 55 x 6
  2. 55 x 5
  3. 55 x 5

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

 

Incline Bench Alternating Db Curls

1.  30 x 10/10

2.  30 x 10/10

3.  30 x 10/10

 

Post W/O: AAEFX’s N-F Pro,  spinach, no fat milk, red grape juice, chocolate animal cracker shake, AAEFX’s 1 capsule *NEW* GlutaZorb, HBM

Supper: AAEFX’s V&M, HMB, Aroma Block-R, 1000 mg Garlic, V-E, 2 rice cakes with Natti peanut butter, cottage cheese. 

 

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

GlutaZorb notes:  I’m trying different timings with it to see what works the best for me.  

Oct 11th

 

My day.

B/W at 151.8 lbs. this morning again. 1 gallon clear water threw out the day.
Bulk diet. Wake up: BCAA’s, AAEFX’s: Test Charge, CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm) Breakfast: cereal and milk, cup of coffee, AAEFX’s V&M, 1000 mg Garlic 7:30am W/O: Abs, haven’t hit them directly last week or so.
Pre w/o- AAEFX’s HBM, K-Otic 10g Intro: 4g K-Otic, BCAA’s Rope Ab crunches, being careful to not do the Hip Flexors.
 10 sets Post: AAEFX’s IGF-33 – 92g, 50g Pineapple, 1 pop tart, 4 oz fat free milk, 4oz red grape juice, 500mg V-C and HBM,   2 capsules of *NEW* GlutaZorb 

11:30am W/O: 

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM 

Intra: 7g K-Otic 

Rope Ab Crunches, 15 sec breaks
 8 sets
AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
 3 sets 

Lunch: AAEFX V&M, 5 oz chicken breast, 25g spinach, 118g sweet potato, 2 Dark chocolate Peanut butter cups. 

Snack: 2 rice cakes with Natti peanut butter.

Snack:
pop tart, 35g NF-Pro, 1000 IU’s of V-E 

Later in day: 1 capsel of *NEW* GlutaZorb, Test Charge, BCAA’s, 8oz non fat milk 

Supper: AAEFX’s V&M, HMB, Aroma Block-R, 1000 mg Garlic, Flat out home made pineapple and chicken breast pizza. 

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

GlutaZorb notes: Again today I felt a bit fuller after w/o’s compaired to how I used to.

 

Oct 10th

 My day.
B/W at 151.8 lbs. this morning.
1 gallon clear water threw out the day.
Bulk diet. 

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

Breakfast: 40g Oatmeal with 35g NF-Pro mixed in. 

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 16
2. 185 x 8
3. 185 x 8
4. 200 x 8
5. 200 x 5
6. 200 x 6, starting to slide even with shirt off. Lowered weight for safety.
(I take my shirt off to stick to the bench for declines seen as I don’t have a leg brace on my bench)
7. 185 x 8
8. 185 x 8
9. 185 x 8
10. 155 x 12
11. 155 x 12 

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, 2 capsules of *NEW* GlutaZorb 

Lunch: AAEFX V&M, 5 oz chicken breast, 25g spinach, 118g sweet potato 

Snack: 2 rice cakes with Natti peanut butter. 

2:00pm W/O:
Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM
Intra: 7g K-Otic, BCAA’s  

Tri Press downs (straight bar underhand)
1. 45 x 10
2. 45 x 12
3. 55 x 12
4. 55 x 10
5. 55 x 10 

“V” handle Tri press downs
1. 55 x 12
2. 55 x 12
3. 55 x 12
AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
1. 55 x 15
2. 55 x 15 

Post – HBM, 35g AAEFX’s NF-Pro, AAEFX’s with 4oz milk & 4oz red grape juice, 1 cup chocolate animal crackers smoothie. 1000 IU’s of V-E
Snack: 225g plain Greek Yogart and 100g Pineapple 

4:30pm W/O:
Pre W/O: AAEFX’s Kre-Alkalyn Pro, Joint Rehab Cream, Test Charge
Intra: 7g serving K-O 

Reverse grip narrow Bb Bench Press
1. 135 x 10
2. 155 x 3
3. 175 x 2
4. 205 x 1 Lifetime PR
5. 135 x 6
6. 135 x 6
7. 135 x 6
8. 135 x 6
9. 135 x 4 

Post w/o: AAEFX’s V&M, *NEW* GlutaZorn 1 capsule, 1000 IU’s Garlic
1 Pop tart.
 

Supper: AAEFX Aroma Blocker-R, 4 Breaded fish fillets, Whole Grain Mac & Cheese. 

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

GlutaZorb notes: Again today I felt a bit fuller after w/o’s. Also again post w/o pump burn left sooner but the pump itself remained longer.  

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