Nov. 6th – 12th w/o’s.

Posted: November 8, 2011 in Training Logs

 

Nov 12th , Delts, Abs and Trap’s

 

Pre w/o’s: AAEFX’s Test Charge, K-Otic, HBM

 

Intra w/o’s: BCAA’s, 10g’s *NEW* AAEFX Karbolyn

 

 

 

W/O #1 light – Delts (shoulder rehab) and Ab’s

 

(Light S.S.) Single Arm side Delt Cable raises, Double arm Front Cable Raises

 

  • 2 warm up sets
  • 15 x s10/f10
  • 15 x s10/f10
  • 15 x s10/f10
  • 2 sat set’s.

 

7 sets (same as 14 single sets)

 

Ab Crunches

 

  • 4 sets

 

Reverse Db Flies on Incline Bench (palm’s toward feet)

 

  • 25’s x 12
  • 25’s x 15
  • 25’s x 12
  • 25’s x 15

 

(W/O #1 – 15 sets or 22 singles)

 

 

 

W/O #2 = Traps

 

Incline Bench Db shrugs

 

  • 2 warm up sets (90’s)
  • 100’s x 10 (static holds on rep 10)
  • 100’s x 10
  • 100’s x 10
  • 3 sat sets (75’s)

 

 

 

Post workouts: AAEFX Protein(w/o 1-NF Pro and w/o2- IGF 33)  and 10g’s Karbolyn. 

 

 

Nov 11th

Body weight = 160.4 this morning.

Light Chest and Tri’s:

 Pre w/o’s: AAEFX’s Test Charge, K-Otic, HBM

 Intra w/o’s: BCAA, 10g’s *NEW* AAEFX Karbolyn

 w/o #1= Chest, micro chain work. ( tried Bb presses again)

2 set  R/C   warm up.

Bb Bench Press (weight plus 15 lb micro chains) didn’t push then shoulder.

  • 2 warm up sets (135+chains)
  • 185 x 2
  • 185 x 4
  • 185 x 5
  • 2 sat sets

Note: After yesterday’s play day of max Bb presses this was all I did for chest today.

Immediate Post w/o: 10g’s *NEW* Karbolyn and  2 capsules of the new GlutaZorb , AAEFX NF Pro, HBM

 W/O #2 = Tri’s

Tri “V” handle Press down  S.S.  with Reverse Grip (with 15 lb. Micro Chains)

  • 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, (with 15 lb. Micro Chains)

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

Post w/o: AAEFX’s IGF-33 and 10g’s Karbolyn.

Karbolyn notes: LOVEN IT.   INTRO: Great skin ripping, Glycogen refilling pumps.

Nov. 10th

Play max bench day.

Slap me, never should have done this, but shoulder felt good. 4-1-4 tempo

135 x 5
205 x 1
255 x 1
275 x f- shoulder poped on 3 on way down. (should have went up in weight slower)
265 x f
205 x 3
I think back and my breathing was also all off.

Nov 9th Back and Bi’s

W/O #1  Back

Pre w/o’s: AAEFX’S – K-Otic, Kre-Alkalyn and HBM

 INTRA: 10g *NEW* AAEFX Karbalyn, BCAA’s

“V” Handle Lat Pull Downs ,Weight + 15lb. Micro Chains

  • 2 warm up sets
  1. 205 x 10
  2. 205 x 10
  3. 205 x 10
  • 2 sat sets

Chest supported Incline  Bench Db Rows.

  1. 70’s x 10
  2. 70’s x 10
  3. 80’s x 10
  4. 80’s x 10
  5. 80’s x 10

(12 sets)

Post:  AAEFX’s – 10g Karbolyn post workout, with my shake, GlutaZorb, HBM

W/O  #2 Bi’s, INTRA:   BCAA’s, 10g Karbolyn

Db Seated Alternating Curls, strict

  1. 55’s x 3
  2. 50’s x 5
  3. 50’s x 10
  4. 50’s x 6
  5. 50’s x 7
  • 2 Sat sets

15g Karbolyn post workout, with my shake. 

Daily set total =  19

AAEFX Karbolyn NOTES:  Loving it sums it up quit well.

 

Nov 8th

Delts, Abs and Trap’s

Pre w/o’s: AAEFX’s Test Charge, K-Otic, HBM

Intra w/o’s: BCAA’s, 10g’s *NEW* AAEFX Karbolyn

W/O #1 (light) Delts and Ab’s

(Giant set) Single Arm side Delt Cable raises, Double arm Front Cable Raises, Db Incline Bench Reverse Flies-palms toward feet.

  • 2 warm up sets
  • 20 x s10/f10,  30’s x 10
  • 20 x s10/f10,  30’s x 10
  • 20 x s10/f10,  30’s x 10
  • 2 sat set’s.

7 sets (same as 21 single sets) same weight but added Front raise sets.

Ab Crunches

  • 4 sets

(W/O #1 – 11 sets or 25 singles)

W/O #2 = Traps and Abs

Incline Bench Db shrugs, Full range Stricked

  • 2 warm up sets (85’s)
  • 90’s x 10 (static holds on rep 10)
  • 90’s x 10
  • 90’s x 10
  • 3 sat sets

Ab Crunchs

  • 5 sets

Daily set total = 24 (same as 31 singles)

Post workouts: AAEFX Protein(w/o 1-NF Pro and w/o2- IGF 33)  and 10g’s Karbolyn. 

 

Nov 7th

I’ll be going to a 3 on, 1 off workout rotation starting today.

Body weight = 161 this morning.  No carb Breakfast.

Chest and Tri’s:

 Pre w/o’s: AAEFX’s Test Charge, K-Otic, HBM

 Intra w/o’s: BCAA, 10g’s *NEW* AAEFX Karbolyn

 

w/o #1= Chest, micro chain work. ( tried Bb presses again)

2 set  R/C   warm up.

Bb Bench Press (weight plus 15 lb micro chains)(200 lbs. at top 1/3rd)

  • 2 warm up sets (135+chains)
  • 185 x 7
  • 185 x 8
  • 185 x 8
  • 2 sat sets

(7 sets, I need 10 reps out of this before I move up.)

Db Presses

  • 2 warm up sets (70’s)
  • 85’s x 6
  • 85’s x 7
  • 85’s x 8
  • AAEFX’s Cell Rush, LBA Pro, LG-5
  • 2 sat sets

(7 sets)

(14 sets with 1 R/C set)

Immediate Post w/o: 10g’s *NEW* Karbolyn and  2 capsules of the new GlutaZorb , AAEFX NF Pro, HBM

W/O #2 = Tri’s

Tri “V” handle Press down  S.S.  with Reverse Grip (with 15 lb. Micro Chains)

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

(same as 14 singles)

Rope Tri press Downs, (with 15 lb. Micro Chains)

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

Post w/o: AAEFX’s IGF-33 and 10g’s Karbolyn.

28 sets for the day (35 singles)

Karbolyn notes: LOVEN IT.   INTRO: Great skin ripping, Glycogen refilling pumps.

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