Workouts Nov. 20 – 26th.

Posted: November 21, 2011 in Training Logs

 

Nov. 26 and 27th off days.

Nov 25th

 

Body weight = 160.4 this morning.

 

Chest and Tri’s:

 

 Pre w/o’s:  K-Otic, HBM, GlutaZorb

 

 Intra w/o’s: BCAA, 20g’s *NEW* AAEFX Karbolyn

 

Immediate Post w/o:  AAEFX NF Pro, 5g Karbolyn, no-fat milk, spinach, pineapple, V-C shake.

 

AAEFX’s HBM, GlutaZorb

 

 w/o #1= Chest

 

2 set  R/C   warm up.

 

Db Flat Bench Press, deep into the hole.

 

  • warm up
  • warm up

 

  1. 95’s x 5
  2. 95’s x 4 (hip cramp)
  3. 95’s x 6
  4. 95’s x 3
  5. 75’s x 10  – 4-1-4-1 tempo
  6. 65’s x 12  – 6-0-6-0 tempo here down

 

  • Cell Rush, LBA Pro

 

  1. 65’s x 10
  2. 65’s x 10

 

 W/O #2 = Tri’s

 

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

 

  • warm up set
  • warm up set
  • 75 x 10/10
  • 75 x 10/10
  • 75 x 10/10
  • sat S.S.
  • sat S.S.

 

Rope Tri press Downs, speed sets with Dakota

 

  • 45 x 10
  • 45 x 10
  • 45 x 10

 

“V” Handle Cable curls

 

  • Warm up
  • Warm up
  • 75 x 10
  • 95 x 10
  • 100 x 10
  • Sat set
  • Sat set

 

 

 

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

 

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

 

 

Nov. 24th a play day.

Nov 23rd   – Back day

Pre w/o: AAEFX’s HBM 5g Karbolyn, GlutaZorb and K-Otic

Intra:  20g  Karbolyn with my BCAA’s

Post w/o: AAEFX’s protein, spinage, no-fat milk, fig bar, V-C shake, AAEFX’s HBM.

w/o #1: rep range and squeeze day

Db Incline Bench Rows (face down, Db brought to the upper thigh/hip)

  1. Warm up set
  2. Warm up set
  3. 95’s x 10
  4. 100’s x 10
  5. 100’s x 10
  6. 100’s x 10
  7. 100’s x 10
  8. 100’s x 10
  • Cell Rush, LBA
  1. 80’s x 15
  2. 80’s x 15

 

w/o  #2 lower weight squeeze reps.

Pro Grip LPD’s, listed weight plus chains, 4-1-4-1 tempo

  1. 110 x 10
  2. 110 x 10
  3. 110 x 10
  4. 110 x 10
  5. 110 x 10
  6. 110 x 10
  7. 110 x 10
  8. 110 x 20, speed reps, no chains

w/o #3 sat work

 Pro Grip LPD’s

  1. 1.     110 x 15
  2. 2.     110 x 15
  3. 3.     110 x 15
  4. 4.     145 x 15
  5. 5.     165 x 10
  6. 6.     185 x 10

 NOTES: Loving the 5g pre w/o and 20g Karbolyn Intra. 

 

Nov. 22 was a off day.

 

Nov. 21st      Body weight 160.2

Arms, Delts

Pre w/o’s: AAEFX’s HBM’s, 5g Karbolyn, Joint ReHab cream and K-Otic

Intra w/o’s: 20g AAEFX Karbolyn and some BCAA’s

Post W/O’s: Non fat milk, AAEFX Whey Protein and Karbolyn, V-C, 1 fig bar shake. AAEFX’s  Glutazorb, HBM

 w/o #1 Delts

plate swings for R/C w/up

Bb Over head press (first time since bad shoulder)

  • Bar x warm up
  • 95 x warm up
  • 115 x 10
  • 135 x 8
  • 135 x 10
  • 140 x 10
  • 135 x 10
  • Cell Rush, LBA Pro
  • 95 x 15
  • 95 x 15
  • Bar + chains x 20 – repping lower 1/3rd

 w/o #2 Bi’s

Seated Alternating Db Curls, slow tempo

  • 30’s x 10
  • 45’s x 10
  • 45’s x 6
  • 45’s x 10
  • 45’s x 10
  • 50’s x 7
  • 30’s x 15

 w/o #3 Tri’s

Tri “V” Handle press downs

  • 25 x 15
  • 45 x 15
  • 55 x 15
  • 75 x 10
  • 75 x 10
  • 55 x 15
  • 55 x 15

Reverse “V” Handle Tri Press downs

  • 45 x 15
  • 45 x 30

 

Nov 20th   – Back day

Pre w/o: AAEFX’s HBM and K-Otic

 Intra:  20g  Karbolyn with my BCAA’s

w/o #1: rep range and squeeze day

Pro Grip Lat Pull Downs, chain work

  1. 95 x 10
  2. 95 x 10
  3. 165 x 10, plus chains, here down.
  4. 165 x 10
  5. 165 x 10
  6. 165 x 10
  7. 165 x 10
  8. 165 x 10
  • Cell Rush, LBA, Glutazorb
  1. 100 x 10-B, 10-F, no chains
  2. 100 x 10-F, 10-B, no chains

Post w/o: AAEFX IGF -33, 20g Karbolyn,  1 fig bar, no-fat milk, V-C  shake.

 w/o  #2 lower weight squeeze reps.

Pro Grip LPD’s

  1. 100 x 10
  2. 100 x 10
  3. 100 x 10

 Db Incline bench Low Rows

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

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

NOTES: 20g Karbolyn Intra, my muscles are  are much much harderwhen there pumped.

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