Oct 24th threw the 29th Workouts

Posted: October 24, 2011 in Training Logs

29th  Play day.

Bb Bench Press (2 min rests)

  1.  135 x 2
  2.  205 x 1 (found front delts are tender yet)
  3.  225 x 1
  4. 235 x 1
  5. 245 x 1
  6. 255 x 1 (Tammy isn’t home for spotting)
  7.  185 x 7

 

28th  Light  Back and Ab day.

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

w/o #1:

 Pre: AAEFX’s HBM, K-Otic, Kre-Alkalyn Pro, Joint Rehab cream (delts and elbow’s)

Intro: 7g AAEFX K-Otic, BCAA’s, 1 “Bottle Caps” between sets (1g pure Dextrose)

 

Lat Pull Downs with “V” Handle

  1. 1.  60 x 10 (warm up)
  2. 2.  100 x 10
  3. 3.  175 x 10
  4. 4.  180 x 10
  5. 5.  200 x 10
  6. 6.  200 x 10
  7. 7.  165 x 10

Post w/o 1:  2 capsule *NEW* AAEFX GlutaZorb, AAEFX HBM.

 NF Pro, V-C, Applesauce, Pineapple, 1 fig bar shake.

 

 

w/o #2:

Pre w/o:  AAEFX HBM, Test Charge, V-E

Intra w/o: 7g K-Otic, BCAA’s, 1 bottle caps between sets

 

Weighted Ab Crunches with ropes

  1. 1.  95 x 15
  2. 2.  95 x 20
  3. 3.  95 x 17
  4. 4.  95 x 20
  5. 5.  95 x 17

Stiff Arm Rope Pull Overs

  1. 1.  25 x 22 (warm up)
  2. 2.  55 x 20

Post w/o #2:  Cell Rush, LG-5, LBA, 1 GlutaZorb

Supper:  Out to eat at Stevie “B” Pizza

 

27th  Very Light  Chest – Tri day

1 gallon water through the day.

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

Breakfast: shredded wheat in non-fat milk, cup of coffee, AAEFX’s V&M, and 1000 mg Garlic, V-D

w/o #1:

 Pre: AAEFX’s HBM, K-Otic, Kre-Alkalyn Pro, Joint Rehab cream (delts and elbow’s)

Intro: 7g AAEFX K-Otic, BCAA’s, 1 “Bottle Caps” between sets (1g pure Dextrose)

Bb Press S.S. Db Press

  1. Bar / 30’s x 20+ for a warm up
  2. 135 x 10 / 75’s x 10
  3. 185 x 8 / 60’s x 10
  4. 200 x 5 / 60’s x 15

Post w/o: 1 capsule *NEW* AAEFX GlutaZorb, AAEFX HBM.

 NF Pro, V-C, Applesauce, Pineapple, 1 fig bar shake.

Snack: Chicken, 2 rice cakes with Natty Pb on them, Daily Vitamin.

w/o #2:

Pre w/o:  AAEFX HBM, V-E

Intra w/o: 7g K-Otic, BCAA’s, 1 bottle caps between sets

“V” Handle Tri Press Downs S.S. with reverse grip

  1. 35 x 15 / 15
  2. 45 x 20 / 16
  3. 50 x 20 / 20
  4. 50 x 10 / 10 (slow)
  5. 60 x 10/10

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

Post W/O:  Shake: AAEFX IGF-33, Non-fat milk, 1 pop tart, homemade lemon cake

Snack:  2 pieces string cheese.

Supper: AAEFX’s Aroma Block-R, V-E, 1000 mg Garlic, 2 turkey dogs with cheese on  whole wheat buns.

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

GlutaZorb notes:  My feelings remain the same.  

 

26th  Back – Bi’s

1 gallon water through the day.

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

Breakfast: shredded wheat in non-fat milk, cup of coffee, AAEFX’s V&M, and 1000 mg Garlic, V-D

w/o #1:

 Pre: AAEFX’s HBM, K-Otic, Kre-Alkalyn Pro, Joint Rehab cream (delts and elbow’s)

Intro: 7g AAEFX K-Otic, BCAA’s, 1 “Bottle Caps” between sets (1g pure Dextrose)

Incline bench Db Rows S.S. with “V” Handle Lat Pull Downs (4-1-4-1 tempo)

  1. 55’s x 15 – 100 x 10 
  2. 60’s x 10 – 100 x 10 
  3. 60’s x 10 – 100 x 10 
  4. 60’s x 10 – 100 x 10 

(same as 8 single sets)

Flat Bench Laying Db Rows, wide, palms towards feet like a “T” Bar row.

  1. 60’s x 12
  2. 60’s x 15
  3. 60’s x 15
  4. 80’s x 10
  5. 100’s x 5
  6. 100’s x 6
  7. 100’s x 6
  8. 100’s x 6

Pro Grip Lat Pull Downs

  1. 100 x 20 (to front)
  2. 100 x 20 (to back of neck)
  3. 110 x 20 (Back)
  4. 110 x 20 (Front)

Post w/o: 2 capsule *NEW* AAEFX GlutaZorb, AAEFX HBM.

 NF Pro, V-C, Non-fat milk, Pineapple, 1 fig bars and spinach shake.  

Snack: Chicken, 2 rice cakes with Natty Pb on them, Daily Vitamin.

w/o #2:

Pre w/o:  AAEFX HBM, V-E 

Intra w/o: 7g K-Otic, BCAA’s, 1 bottle caps between sets 

Chest Supported Db Curls, squeeze at contraction.

  1. 30’s x 10
  2. 30’s x 10
  3. 30’s x 10
  4. 30’s x 10 

Slow Incline Bench Db Curls (3-1-3-1 tempo)

  1. 40’s x  7
  2. 45’s x 6
  3. 45’s x 5
  4. 45’s x 5
  5. 55’s x 2
  6. 55’s x 1
  7. 45’s x 5
  8. 40’s x 8
  9. 40’s x 7

v  Cell Rush, LG-5, LBA Pro

10.40’s x 7

11.30’s x 11

Post: V-E, AAEFX HBM, 1 capsule *NEW* AAEFX GlutaZorb.

Post W/O:  Shake: AAEFX IGF-33, Non-fat milk, 1 pop tart, homemade lemon cake 

Snack:  2 pieces string cheese.

Supper: AAEFX’s Aroma Block-R, V-E, 1000 mg Garlic, 2 turkey dogs with cheese on  whole wheat buns.

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

GlutaZorb notes:  My feelings remain the same.  

 

 

 

 

25th 
1 gallon water through the day.    24th Body weight 155 lbs.
Chest and Tri’s
1 gallon water through the day.

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

6 am Breakfast: shredded wheat, no-fat milk, cup of coffee, AAEFX’s V&M, and 1000 mg Garlic, V-D

7:30 am w/o #1: Pre: AAEFX’s HBM, K-Otic, Kre-Alkalyn Pro, Joint Rehab cream (delts and elbow’s)
Intro: 7g AAEFX K-Otic, BCAA’s, 2 “Bottle Caps” between heavy sets

Db Press, 30’s, 2 sets for warm up.

Bb Bench Press
1. 135 x 8
2. 205 x 1, delts a little tender
3. 225 x 1
4. 225 x 1, Front delts not happy, lower weight and hit reps. A workout is better than no workout.
5. 185 x 5
6. 185 x 5
7. 185 x 8
8. 185 x 8
9. 185 x 8
10. 185 x 8

Post w/o: AAEFX HBM, V-C and a N-F Pro, Non-fat milk, oats, 3 fig bars and spinach shake. 2 capsule *NEW* AAEFX GlutaZorb

NOTE: I won’t do close reverse grip presses again. Every time I do them over the last few years, it takes my front Delts 2-3 weeks to recover and all my workouts suffer because of it. I can work my Tri’s in other ways that don’t kill my Front delts, recovery or other workouts. It’s not a case of the body needing to get used to them. My body just point blank don’t like them.

Snack 12:00 am: Chicken, 2 rice cakes with natty peanut butter, brown rice

2:00 w/o #2:
Pre w/o: AAEFX HBM, V-E, V-D
Intra w/o: 7g K-Otic, BCAA’s, 1 bottle caps between sets

Sat. Set Bb presses
1. 140 x 15
2. 140 x 15

Sat. Set Db Presses
1. 30’s x 26
2. 30’s x 26

Seated “V” Handle Tri press downs S.S. with Reverse Grip
1. 45 x 10/10
2. 45 x 10/10
3. 45 x 10/10
4. 50 x 10/12
5. 50 x 15/15
Cell Rush, LBA, LG-5
6. 50 x 15/15
7. 50 x 15/15
(Same as 14 singles)

Post: V-C, AAEFX HBM, 1 capsule *NEW* AAEFX GlutaZorb.

Post W/O: Shake: spinach, applesauce, AAEFX IGF-33. Plus one fig bar.
Snack: Tuna and sweet potato

Supper: AAEFX’s Aroma Block-R, V-E, 1000 mg Garlic, chicken and French fries and non-fat milk.

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

GlutaZorb notes: My feelings remain the same. I rate the sup a 9.5 out of 10 only because the capsule lettering wipes off and there are identical to my HBM’s.
Otherwise it would be a 10 out of 10 as a Post Workout sup.

1 gallon water through the day.

Wake up: BCAA’s, AAEFX’s: Test Charge, CMZ Elite, Joint ReHab
6 am Breakfast: oatmeal with NF-Pro mixed in, cup of coffee, AAEFX’s V&M, and 1000 mg Garlic, V-D

7:30 am w/o #1:

Pre: AAEFX’s HBM, K-Otic, Kre-Alkalyn Pro, Joint Rehab cream (delts and elbow’s)
Intro: 7g AAEFX K-Otic, BCAA’s, 1 “Bottle Caps” between sets

Weighted Ab Crunches S.S. with Db Incline Seated Shrugs – face up
1. 50 x 30 – 30’s x 40.
2. 75 x 15 – 60’s x 20
3. 95 x 20 – 70’s x 20
4. 100 x 15 – 90’s x 20
5. 100 x 15 – 100’s x 15
6. 100 x 15 – 100’s x 15
(same as 12 single sets)

Post w/o: 2 capsule *NEW* AAEFX GlutaZorb, AAEFX HBM, V-C, Non-fat milk, Greek Yogurt, Applesauce, 2 fig bars and spinach shake.

Snack 12:00 am: Greek Yogurt with Pineapple mixed in. Daily Vitamin.

2:00 w/o #2:

Pre w/o: AAEFX HBM, V-E, V-D

Intra w/o: 7g K-Otic, BCAA’s, 1 bottle caps between sets

Ab crunches till I felt like tossing my cookies.
• 5 Sets (set 4 lost my p/o)
Cell Rush, LBA, LG-5
• 2 sets

Post: V-C, AAEFX HBM, 1 capsule *NEW* AAEFX GlutaZorb.

Post W/O: Shake: spinach, AAEFX IGF-33. Plus 3 fig bar.

Snack: 2 pieces string cheese.

Supper: AAEFX’s Aroma Block-R, V-E, 1000 mg Garlic, chicken and non-fat milk, salsa and whole wheat chips.
30 mins before bed: BCAA’s and AAEFX’s ZMA Elite, Joint ReHab Cream on low back.

GlutaZorb notes: My feelings remain the same.
 

 

Wake up: BCAA’s, AAEFX’s: Test Charge, CMZ Elite, Joint ReHab
6 am Breakfast: oatmeal with NF-Pro mixed in, cup of coffee, AAEFX’s V&M, and 1000 mg Garlic, V-D

7:30 am w/o #1:

Pre: AAEFX’s HBM, K-Otic, Kre-Alkalyn Pro, Joint Rehab cream (delts and elbow’s)
Intro: 7g AAEFX K-Otic, BCAA’s, 1 “Bottle Caps” between sets

Weighted Ab Crunches S.S. with Db Incline Seated Shrugs – face up
1. 50 x 30 – 30’s x 40.
2. 75 x 15 – 60’s x 20
3. 95 x 20 – 70’s x 20
4. 100 x 15 – 90’s x 20
5. 100 x 15 – 100’s x 15
6. 100 x 15 – 100’s x 15
(same as 12 single sets)

Post w/o: 2 capsule *NEW* AAEFX GlutaZorb, AAEFX HBM, V-C, Non-fat milk, Greek Yogurt, Applesauce, 2 fig bars and spinach shake.

Snack 12:00 am: Greek Yogurt with Pineapple mixed in. Daily Vitamin.

2:00 w/o #2:

Pre w/o: AAEFX HBM, V-E, V-D

Intra w/o: 7g K-Otic, BCAA’s, 1 bottle caps between sets

Ab crunches till I felt like tossing my cookies.
• 5 Sets (set 4 lost my p/o)
Cell Rush, LBA, LG-5
• 2 sets

Post: V-C, AAEFX HBM, 1 capsule *NEW* AAEFX GlutaZorb.

Post W/O: Shake: spinach, AAEFX IGF-33. Plus 3 fig bar.

Snack: 2 pieces string cheese.

Supper: AAEFX’s Aroma Block-R, V-E, 1000 mg Garlic, chicken and non-fat milk, salsa and whole wheat chips.
30 mins before bed: BCAA’s and AAEFX’s ZMA Elite, Joint ReHab Cream on low back.

GlutaZorb notes: My feelings remain the same.

 
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