Nov.13th threw 19th workouts

Posted: November 13, 2011 in Training Logs

Nov. 19th – Chest, B/W = 159.6

Pre w/o’s:  AAEFX’s – K-Otic, HBM, Glutazorb

Intra w/o’s:  AAEFX Karbolyn and  BCAA’s

 

w/o #1

R/C, plate swings for warm up.

Bb Presses (no chain work this morning, shoulder 95%)

  1. Warm-up set 135
  2. Warm-up set 185
  3. 205 x 3
  4. 225 x 3
  5. 245 x 1
  6. 255 x 1 (no spotter so stopped there just in case the shoulder would go out)
  7. 225 x 3
  8. 205 x 5
  • Cell Rush, LBA Pro, Glutazorb, HBM
  1. 185 x 8
  2. 185 x 8

Post w/o: Karbolyn, NF Pro, No-fat milk, 1 fig bar – shake.

 

w/o #2: light chest

 Bb Presses

  1. 135 warm up
  2. 205 x 5
  3. 255 x 1
  4. 275 x F Dakota and Tim spotting. (If I tried 165 or 170 I would have got it.)
  5. 205 x 6

Db Presses

  • 55’s x 20
  • 75’s x 5
  • 100’s x 1

Post w/o: no-fat Milk, NF-Pro, Karbolyn, fig bar shake.  Glutzorb, HBM

 

Nov. 17th

Arms, Obl and Abs

(no direct Delt or Trap work)

Pre w/o’s: AAEFX’s HBM’s and K-Otic

Intra w/o’s: AAEFX Karbolyn and some BCAA’s

w/o #1 Bi’s and Obl

Db Concentration Curls S.S. Db Pull overs

  1. 1.     40 x 10/10 – 60 x 10
  2. 2.     40 x 10/10 – 60 x 10
  3. 3.     40 x 10/10 – 60 x 10
  4. 4.     40 x 15/15 – 60 x 15

High Cable Bi Curl Downs S.S. Stiff Arm Pull Downs

  1. 1.     25 x 15 / 25 x 15 (warm up)
  2. 2.     45 x 20 / 45 x 20
  3. 3.     55 x 15 / 55 x 15
  4. 4.     55 x 15 / 55 x 15

8 sets (same as 16 single sets)

 

w/o #2 Bi’s and Tri’s (no ab work Peanut shut me down. L )

Seated Alternating Db Curls S.S. Seated Reverse Grip Tri extensions

  1. 1.     40’s x 10 / 55 x 10
  2. 2.     40’s x 10 / 55 x 10
  3. 3.     40’s x 10 / 55 x 10

Concentration Curls

  1. 1.     40 x 10
  2. 2.     40 x 10
  3. 3.     30 x 10

Seated Tri “V” Handle extensions OH Grip S.S. UH Grip

  1. 1.     55 x 10 / 10

15 sets (same as 27 singles)

 

Nov 16th  Body weight= 158.8 – Back day

Pre w/o: AAEFX’s – HBM, K-Otic

 Intra: Trying 20g (vrs 10g) Karbolyn with my BCAA’s

w/o #1: rep range and squeeze day

Pro Grip Lat Pull Downs, chain work

  1. 95 x 10 Front 10 Back of neck, warm up.
  2. 95 x same as above but reversed.
  3. 115 x 10, to the back only, plus chains, here down.
  4. 135 x 10 to back only
  5. 140 x 10 to back 5 to front
  6. 140 x 10 and 5 again
  7. 115 x 15-B, 8-F, no chains

Incline Bench Db Low Rows (no chains)

  1. 55’s x 15
  2. 55’s x 15
  3. 80’s x 12
  • Cell Rush, LBA, HBM, Glutazorb
  1. 80’s x 12
  2. 80’s x 12

Post w/o: AAEFX IGF -33, 10g Karbolyn, spinach, 1 fig bar, no-fat milk, V-C  shake.

 

w/o  #2

Pro Grip LPD’s

  1. 75 x 10 warm up
  2. 105 x 10
  3. 145 x 10
  4. 170 x 10
  5. 190 x 10
  6. 125 x 15
  7. 125 x 15

“V” Handle Pull Downs

  1. 125 x 10
  2. 125 x 16
  3. 125 x 10
  4. 125 x 15

Post w/o: Glutazorb, AAEFX IGF-33, no-fat milk, spinach, fig bar shake.

NOTES: 20g Karbolyn Intra, my muscles when pumped are much much harder.

 

Nov. 15th –     Chest

Pre w/o’s:  AAEFX’s – K-Otic, HBM, Glutazorb

Intra w/o’s:  AAEFX Karbolyn and  BCAA’s

 w/o #1

R/C plate swings warm up.

Decline Db Presses

  1. Warm up 55’s x 10
  2. Warm up 75’s x 10
  3. 95’s x 1 (bad bench alignment)
  4. 95’s x 10
  5. 95’s x 4 (balance and shoulder issues going to flats)

Flat Bench Db Presses

  1. 95’s x 1
  2. 85’s x 2
  3. 75’s x 12
  4. 65’s x 15
  5. 65’s x 15
  • AAEFX’s LBA Pro and Cell Rush, Glutazorb
  1. 65’s x 17
  2. 65’s x 16

 Post w/o: Karbolyn, NF Pro, spinach, No-fat milk, 1 fig bar – shake.

 

w/o #2: light chest

 Bb Presses

  1. 135 x 10 warm up
  2. 135 x 10
  3. 135 x 10 (plus chains here down)
  4. 135 x 10
  5. 135 x 10

Db Presses

  1. 55’s x 10
  2. 55’s x 20

Post w/o: no-fat Milk, NF-Pro, Karbolyn, spinach, fig bar shake.  Glutzorb, HBM

 NOTES: with this 3 on, 1 off rotation I’m also going to a Chest,Back, Arms-Traps-Ab’s rotation.

Shoulder getting better but still tender.

Karbolyn is working great for the extra carbs without putting on the unwanted over amount of fat. Bouncing around the 158 to 160 range.

Looking smooth but can still see the outline of my abs. Muscle separation is still seen when I flex.

 

Nov 13th   Back and Bi’s

All weights do not include the chain weight.

W/O #1 

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. 210 x 10
  2. 210 x 10
  3. 210 x 10
  • 2 sat sets

Chest supported Incline  Bench Db Rows with Micro Chains (Db weight only is loged.)

  1. 65’s x 10
  2. 65’s x 10
  3. 75’s x 10
  4. 85’s x 10 – video
  5. 65’s x 10 Sat set No chains.

(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 5
  2. 40’s x 10
  3. 40’s x 10
  4. 40’s x 10
  5. 40’s x 10
  • 2 Sat sets

15g Karbolyn post workout, with my shake

19 sets for the day.

Nov. 14th is a off day.

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