Oct 31st threw Nov 5th workout log

Posted: November 4, 2011 in Training Logs

 

Medium carbs today.  Found out what I needed to know. Done with  mini cut and back to bulk tomorrow.

 

Nov 4th Back and Bi’s

 

W/O #1  Back,  INTRA: 10g *NEW* AAEFX Karbalyn, BCAA’s

 

“V” Handle Lat Pull Downs (leaning back only enough to clear my face, all lats)

 

  • 2 warm up sets

 

  1. 215 x 8 (Didn’t hit 10 but I’ll stay here till I hit 10 in 3rd working set.)
  2. 215 x 8
  3. 215 x 7

 

  • 2 sat sets

 

Chest supported Flat Bench Db Rows.

 

  1. 60’s x 10
  2. 60’s x 10
  3. 60’s x 10
  4. 60’s x 10

 

(11 sets)

 

 

 

W/O  #2 Bi’s, INTRA:   BCAA’s

 

Db Seated Alternating Curls, strict

 

  • 2 warm up sets

 

  1. 45’s x 10
  2. 45’s x 10
  3. 45’s x 10  (wow, just arms and I up chucked a bit here, force the body to work hard, settle for no less.  ^5)

 

  • 2 Sat sets

 

15g Karbolyn post this workout, with my shake. 

 

Daily set total =  18

 

AAEFX Karbolyn NOTES:  At this time loving it for post w/o recovery carbs.  Intra:  Loving it better than my  “Bottle Caps”.

 

 

Nov 3rd

Chest and Tri’s (low carb morning into a medium carb day)

w/o #1= Chest

1 set  R/C  90-Degree Dumbbell External Raising Rotation.

Bb Bench Press (4-1-4-1 tempo) (7 sets)

  • 2 warm up sets
  • 200 x 5
  • 195 x 3
  • 190 x 5
  • 2 sat sets

(left shoulder problems yet)

Db Presses (7 sets)

  • 2 warm up sets
  • 80’s x 10
  • 80’s x 10
  • 80’s x 10
  • 2 sat sets

(Db pressed didn’t hurt the shoulders so I may go away from Bb presses for a little while.)

(14 sets with 1 R/C set)

W/O #2 = Tri’s

Tri “V” handle Press down  S.S.  with Reverse Grip

  • 2 warm up sets
  • 55 x 10/10
  • 55 x 10/10
  • 55 x 10/10
  • 2 sat S.S’s

(same as 14 singles)

Rope Tri press Downs

  • 2 warm up sets
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 2 sat sets

28 sets for the day (35 singles)

Karbolyn notes: Only the first day. The Strawberry tastes great. Got here later in day but in time to use it post workout #2.

Mini cut-  down to = 153.8 

Very little sleep last night. 

Nov 2nd Back and Bi’s

W/O #1  Back

“V” Handle Lat Pull Downs (no swinging or leaning back, all lats)

  • 2 warm up sets
  • 200 x 10
  • 200 x 10
  • 200 x 10
  • 2 sat sets

Planed on more in this w/o but back/lats were pretty sore just from this.

W/O  #2 Bi’s

Db Seated Alternating Curls

  • 2 warm up sets
  • 40’s x 10
  • 40’s x 10
  • 40’s x 10.
  • 2 Sat sets

Daily set total =  14

 

Notes:  Down 4 lbs. with my mini cut.

 

Nov 1st , Delts, Abs and Trap’s

W/O #1 Delts and Ab’s

Single Arm side Delt Cable raises S.S. with Db Incline Bench Reverse Flies, palms toward feet.

  • 2 warm up sets
  • 20 x 10 / 30’s x 10
  • 20 x 10 / 30’s x 10
  • 20 x 10 / 30’s x 10
  • 2 sat S.S’s.

(same as 14 single sets)

Ab Crunches

  • 4 sets

(W/O #1 – 11 sets, 18 singles)

W/O #2 = Traps and Abs

Incline Bench Db shrugs, Full range Stricked

  • 2 warm up sets
  • 75’s x 10
  • 75’s x 10
  • 75’s x 10
  • 3 sat sets

Ab Crunchs

  • 5 sets

Daily set total = 24 (same as 31 singles)

 

Oct 31st

Notes:  I have been on Power for some time now. Just had a De-Load week and will be going to a Rep Range style workout for a month or so. Perfect time to do a mini cut with the increase in reps.

I’ll be doing  a mini cut ( a week or 2 ) starting today.

Macro’s 175g  protein, 28g  fat’s.  Carbs will range between 26g and 100g’s depending on the days w/o and my weight loss. When I will go back to full macro meals the body will be a sponge.  

7 sets per exercise:  2 warm up, 3 working, 2 sat sets (15 reps).  If 10 reps are hit in 3rd working set, I’ll add weight next workout. Weight added will depend on how easy rep 10 was.

 

Chest and Tri’s (low carb day)

w/o #1= Chest  (starting low to test the R/C)

2 R/C 90-Degree Dumbbell External Raising Rotation sets.

Bb Bench Press (4-1-4-1 tempo) (7 sets)

  • 2 warm up sets
  • 185 x 10
  • 185 x 10
  • 185 x 10
  • 2 sat sets

Db Presses (7 sets)

  • 2 warm up sets
  • 75’s x 10
  • 75’s x 10
  • 75’s x 10
  • 2 sat sets

(14 sets)

W/O #2 = Tri’s

Tri “V” handle Press down  S.S.  with Reverse Grip

  • 2 warm up sets
  • 50 x 10/10
  • 50 x 10/10
  • 50 x 10/10
  • 2 sat S.S’s

(same as 14 singles)

Rope Tri press Downs

  • 2 warm up sets
  • 45 x 15
  • 50 x 12
  • 50 x 13
  • 2 sat sets

28 sets for the day (35 singles)

Advertisements

Comments are closed.