Oct 16th – 22nd workouts

Posted: October 17, 2011 in Training Logs

 23rd recover day.

22nd   Bw: 156lbs. this morning.
Was going to be a rest day but I never turn down a day to work out with Jer.
Great day playing with Jer at the gym:

Declines Bb presses
155 x 5
185 x 5
225 x 3

H.S. Seated ISO Rows (weight per arm) with static holds.
115 x 10
140 x 10
185 x 10

“V” handle Tri Press Downs, strick form away from body
150 x 20

Single arm Cable Tri Press downs, Hammer Grip
30 x 10/10
30 x 10/10

H.S. Seated ISO Shoulder Press (weight per arm)
80 x F.   This is were I found out my Front delts are total toast more than I thought at the start. I can normally do  well over 150 per arm. This would also explain my pure presses.

Rear Machine Flies
145 x 10
220 x 4
175 x 10 with a final static hold.

Machine Preacher Curls(max test since last gym w/o)
130 x 3
180 x 1
210(whole stack) x 1.5 This is a PR I believe.

 

 Oct. 21th – Back and Bi’s,  Last De-Load day.

1 gallon water through the day.

Wake up: BCAA’s, AAEFX’s:  Test Charge, CMZ Elite, Joint ReHab 

6 am Breakfast: Chicken, Brown Rice with P/B mixed in, cup of coffee, AAEFX’s V&M, and 1000 mg Garlic

7:30 am w/o #1:

 Pre: AAEFX’s HBM, K-Otic, Kre-Alkalyn Pro

Intro: 7g AAEFX K-Otic, BCAA’s, 2 “Bottle Caps” between sets

Pro Grip Lat Pull Downs S.S. Db laying Bench rows.

  • 100 x 20 / 55’s x 15
  • 100 x 15 / 55’s x 12
  • 100 x 20 / 55’s x 12
  • 100 x 18 / 55’s x 12
  • 100 x 12 / 55’s x 12
  • 100 x 16 / 55’s x 12

Post w/o: AAEFX HBM, V-C  and a N-F Pro, oats, Pineapple and spinach shake. 1 capsule *NEW* AAEFX GlutaZorb 

Snack 11:00 am: Protein Bar (quick fast, I lost track of time) 1 stick string cheese, 2 PB Bber cookies

12:30 w/o #2:

Pre w/o: Kre-Alkalyn Pro, HBM 

Intra w/o: 7g K-Otic, 2 bottle caps between sets 

Seated Alternating Db Curls (per arm)

  1. 30’s x 20
  2. 30’s x 20
  3. 30’s x 18
  4. 30’s x 20
  5. 30’s x 20
  6. 30’s x 20
  7. 30’s x 20

Post: V-C, HBM, 2 capsule *NEW* AAEFX GlutaZorb.

Post W/O Shake: Cell Rush, LG-5, LBA, spinach, applesauce, Greek yogurt, Brown Rice. 

 Snack: Hamberger to support “search and rescue K-9’s”  then at home: AAEFX’s V&M, V-3.  

Supper: AAEFX’s Aroma Block-R, V-E, 1000 mg Garlic, Tammy’s homemade Taco salad.

30 mins before bed:  BCAA’s and AAEFX’s ZMA Elite, Joint ReHab Cream on low back.

GlutaZorb notes:  Still liking the recovery. I like the effects I get taking it post workout  vs. pre workout.

 

 Oct. 20th – Chest – Tri’s

1 gallon water through the day.

Wake up: BCAA’s, AAEFX’s:  Test Charge, CMZ Elite, Joint ReHab 

6 am Breakfast: oatmeal with AAEFX IGF-33 mixed in, cup of coffee, AAEFX’s V&M, and 1000 mg Garlic

7:15 am w/o #1:

 Pre: AAEFX’s HBM, 2 caps GutaZorb, K-Otic

Intro: 7g AAEFX K-Otic, BCAA’s, 1 “Bottle Cap” between sets

Decline Db Presses

  • 55’s x 15
  • 65’s x 12
  • 75’s x 14
  • 90’s x 10
  • 100’s x 6 (Were there’s a will there’s a way. The loads were very dangers but I wanted this so bad after Saturday’s 100’s x 2 flat. I won’t post a vid or even tell anyone because it was my choice and I do not want ANY one to try it.)
  • 80’s x 12

Post w/o: AAEFX HBM and a N-F Pro, applesauce, Blue berries, Pineapple and spinach shake.

Snack 11:00 am: Cottage cheese and sweet potato 

2:00 pm Lunch: AAEFX’s V&M, V-3.  Tuna, string cheese, 2 rice cakes with natti Pb

3:15 pm w/o #2:  

Pre: Kre-Alkalyn Pro, HBM, 1 capsule *NEW* AAEFX GlutaZorb

Intro: 7g K-Otic, BCAA’s, 1 “Bottle Cap” between sets

Db Flies

  • 10’s x 15
  • 20’s x 10
  • 30’s x 10
  • 30’s x 10
  • 30’s x 10

Db Presses (2 caps between sets)

  • 60’s x 15
  • 60’s x 18
  • 60’s x 20

“V” Handle Tri S.S. Press Downs (overhand / underhand)

  • 45 x 10/10
  • 50 x 10/10
  • 50 x 10/10
  • 50 x 10/10
  • AAEFX’s LG-5, Cell Rush, LBA Pro

Narrow Grip Bb Presses

  • 135 x 12
  • 135 x 12

Post W/O: AAEFX HBM, V-C, AAEFX IGF-33, non-fat milk, 2 pop tart shake

Supper: AAEFX’s V&M,  Aroma Block-R, 1000 mg Garlic, ½ Pizza

Snack: 2 PB cookies and some  Lays Stax

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

GlutaZorb notes:  Still liking the recovery.

 

 Oct. 19th

 

1 gallon water through the day.

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

6 am Breakfast: oatmeal with NF Pro mixed in, cup of coffee, AAEFX’s V&M and HBM,1000 mg Garlic

7:15 am w/o #1:

 Pre: AAEFX’s HBM, 2 caps GutaZorb, K-Otic

Intro: 7g AAEFX K-Otic, BCAA’s.

Db Overhead Presses

  • 40’s x 12
  • 40’s x 12
  • 50’s x 12
  • 60’s x Failed at getting them up without being able to do the leg throw and balance.
  • 50’s x 20
  • 50’s x 20

Single Arm Leaning Over Side Db Delt Raises (alternating the starting arm, resisting but not stopping it on the lowering)

  • 20 x 10/10
  • 20 x 10/10

Single Arm Side Db Delt Raises (alternating the starting arm, resisting but not stopping it on the lowering)

  • 20 x 10/10 (no rest right into next set)
  • 20 x 10/10
  • 20 x 10/10 (straight into)
  • 20 x 10/10

Post w/o: 1 capsule *NEW* GlutaZorb. AAEFX N-F Pro, applesauce, Blue berries and spinach shake.

12:30 Lunch: AAEFX’s V&M, V-3, HBM.  6 oz Breaded Chicken, string cheese, 2 rice cakes with natti Pb

1:30 w/o #2:  

Pre: Kre-Alkalyn Pro

Intro: 7g K-Otic, BCAA’s

Db Reverse Flies on Incline Bench (face down), palms pointing toward feet

  • 10’s x 10
  • 20’s x 10
  • 30’s x 10
  • 30’s x 10
  • 30’s x 10
  • 30’s x 10
  • 20’s x 12
  • 20’s x 12
  • 20’s x 12
  • 20’s x 12
  • AAEFX’s LG-5, Cell Rush, LBA Pro
  • 10’s x 25
  • 10’s x 25

Post W/O: AAEFX’s HBM. V-C, AAEFX’s IGF-33, non-fat milk, 2 pop tart shake

Supper: AAEFX’s V&M,  Aroma Block-R, 1000 mg Garlic, (? Did logs early)

Snack: (? Did logs early)

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

GlutaZorb notes:  Still liking the recovery and the way a pump hangs around without the lingering soreness.

 Oct. 18th

1 gallon water through the day.

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

Breakfast: oatmeal with Grapenuts and IGF-33 mixed in, cup of coffee, AAEFX’s V&M and HBM,1000 mg Garlic

w/o #1:

 Pre: AAEFX’s HBM, 1 caps GutaZorb, K-Otic, Kre-Alkalyn Pro

Intro: 7g AAEFX K-Otic, BCAA’s.

Weighted Ab crunches S.S. Seated Incline, face up, Db Shrugs

  • 55 x 40 – 55’s x 40
  • 65 x 40 – 55’s x 40
  • 65 x 40 – 55’s x 40
  • 65 x 40 – 55’s x 40

Seated face down Db Shrugs S.S. Db pull overs

  • 55’s x 40 – 55 x 10  Peanut shut me down.  L

Post w/o: AAEFX N-F Pro, applesauce, Blue berries, spinach smoothie, 1 capsule *NEW* GlutaZorb 

Lunch: AAEFX’s V&M, V-3, HBM.  Chicken, brown rice with natti Pb mixed in, home made chilly dog.

w/o #2:  

Pre: Kre-Alkalyn Pro, 1 capsule *NEW* GlutaZorb

Intro: 7g K-Otic, BCAA’s

Db Incline Bench, face down, Shrugs (I missed doing these.)

  • 40’s x 10
  • 85’s x 10
  • 105’s x 10
  • 120’s x 10
  • 120’s x 10
  • 120’s x 10

Incline Bench Db Curls

  • 50’s x 5
  • 50’s x 5
  • 40’s x 10
  • 40’s x 10

LBA Pro, Cell Rush, LG-5

  • 40’s x 10
  • 40’s x 10
  • 40’s x 8

Post W/O: AAEFX’s HBM.  No-Fat Cottage Cheese, spinach, applesauce shake. Taste like crap. (Eat to live, not live to eat.)

Supper: AAEFX’s V&M,  Aroma Block-R, 1000 mg Garlic, Homemade chicken wrap (with a “Flat-Out”, chicken breast, string cheese and BBQ sauce and onion), 2 BBer PB cookies  

Snack: NF-Pro shake.

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

GlutaZorb notes:  Still liking the recovery and the way a pump hangs around without the lingering soreness.

 

Oct. 17th
A very light day today. Even lower than a De-Load.

w/o #1
Db Flies
• 3 sets
Db Presses
• 3 sets
Overhead Db Tri Extensions
• 3 sets

w/o #2

Db press
• 1 set

w/o #3
• 1 set bar reps till burned out, varied range
• 2 sets Db flies
• 4 sets “V” handle Tri press Downs

Oct. 16th
Off day

GlotaZorb Notes: Still having good pumps and recovery.

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