Dec 4th – Dec 10th workouts

Posted: December 5, 2011 in Training Logs

 

 

Dec 10th Back and Bi’s

 

W/O :

 

Pre w/o’s: AAEFX’S – Test Charge, K-Otic, Kre-Alkalyn and HBM, 10g’s Karbolyn

 

INTRA: 40g *NEW* AAEFX Karbalyn, BCAA’s

 

Post W/O: AAEFX NF Pro, 10g Karbolyn, Non-Fat Milk, Spinach, AAEFX HBM and GlutaZorb

 

(weights don’t count the chains)

Pro Grip Lat Pull Downs, with chains

 

• Warm up

 

• Warm up

 

1. 135 x 10

 

2. 140 x 10

 

3. 150 x 10

 

4. 160 x 10

 

“V” Handle Lat Pull Downs, with chains

 

1. 160 x 10

 

2. 160 x 10

 

3. 160 x 10

 

Db Incline Bench Rows

 

1. 65’s x 10

 

2. 100’s x 10

 

3. 100’s x 10

 

Seated Db Alternating Bi Curls

 

1. 45’s x 10

 

2. 45’s x 10

 

 Liquid sups:  AAEFX LBA, Cell Rush, LG-5

 

1. 45’s x 10

 

2. 45’s x 6

 

3. 45’s x 12 speed reps

 

 

 

Dec 8th

Starting back up I’m take it easy yet.

Chest and Tri’s:

 Pre w/o’s:  K-Otic, HBM, GlutaZorb, 10g Karbolyn

 Intra w/o’s: BCAA, 40g *NEW* AAEFX Karbolyn

Immediate Post w/o:  AAEFX NF Pro, no-fat milk, spinach, blueberry, V-C shake.

AAEFX’s HBM

w/o =

2 set  R/C   warm up.

Bb Decline Bench Press

  • 95 warm up
  • 95 x warm up
  1. 135 x 10
  2. 185 x 10
  3. 205 x 8, shoulders not to bad.
  4. 205 x 8
  5. 135 x 21

Db Decline Presses

  1. 65’s x 15
  2. 75’s x 12
  3. 80’s x 12

“V” Handle/Ropes Giant sets Tri Press downs (Overhand-ropes-underhand grip)

  1. 25 x 20/20/20
  2. 35 x 20/20/20
  3. 45 x 20/20/20, shoulder discomfort with locking upper arm

v  Cell Rush, LBA Pro, LG-5

  1. 35 x 15/15/15
  2. 35 x 15/15/15

 

Dec 7th , Delts, Abs and Trap’s

Pre w/o’s:  K-Otic, HBM

Intra w/o’s: BCAA’s, 30g’s *NEW* AAEFX Karbolyn

Post w/o: AAEFX’s NF Pro, Karbolyn, GlutaZorb, HBM

W/O,  light Delts (shoulder rehab), Traps

 Single Arm side Delt Cable raises S.S. with Double arm Front Cable Raises   (R/L/F)

  • warm up Super set
  • 15 x 10/10/10
  • 15 x 10/10/10
  • 20 x 10/10/10
  • 20 x 10/10/10

 Incline Bench  Db Shrugs, face up

  • 75’s x 10
  • 80’s x 10
  • 100’s x 10
  • 120’s x 15
  • 120’s x 15
  • AAEFX’s Cell Rush, LBA Pro and GL-5
  • 75’s x 35
  • 75’s x 20

Shoulder felt pretty good threw this all. We will see what pushing does tomorrow for chest day.

 

Dec 6th  Back and Bi’s, lower weight, strict reps again.

W/O :

Pre w/o’s: AAEFX’S – K-Otic, Kre-Alkalyn and HBM, 10g’s Karbolyn

 INTRA: 30g *NEW* AAEFX Karbalyn, BCAA’s

Pro Grip Lat Pull Downs,  4-1-4-1 tempo

  • Warm up
  • Warm up
  1. 95 x 15
  2. 115 x 10
  3. 165 x 10

“V” Handle Lat Pull Downs, 1-1-1-1 tempo

  1.  165 x 10
  2. 185 x 10
  3.  210 x 10
  4. 255 x 10
  5. 95 x sat set
  6. 95 x sat set

Seated Db Alternating  Bi Curls

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

“V” Handle Cable Curls S.S. with Reverse grip,   Speed sets with Dakota

  1. 45 x 15/15
  2. 45 x 15/15

Liquid sups

  1. 45 x 15/15
  2. 45 x 15/15

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

Notes: With Back being pulling lifts, I did test the shoulder and how it felt a little more with a few heavier lifts here, instead of on a chest and push w/o. 

Well had a week to recover and did a Test of my left shoulder on the 3rd with pulls and it seamed ok. So this week I will start out slow with 1 w/o a day (after noons), with light weight and see how it goes.

Dec 5th

Starting back in with light weights

Chest and Tri’s:

 Pre w/o’s:  K-Otic, HBM, GlutaZorb, Karbolyn

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

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

AAEFX’s HBM

 w/o

2 set  R/C   warm up.

Bb Decline Bench Press

  • Bar only warm up
  • 95 warm up
  1. 115 x 15
  2. 135 x 15
  3. 145 x 10
  4. 145 x 10

Db Decline Presses

  1. 65’s x 10
  2. 65’s x 10
  3. 65’s x 15

“V” Handle Tri Press downs (Over s.s. with underhand grip)

  1. 45 x 10/10
  2. 45 x 10/10
  3. 45 x 10/10

v  Cell Rush, LBA Pro, LG-5

  1. 45 x  x 10/10
  2. 45 x  x 10/10
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