12/19-12/25 workouts

Posted: December 19, 2011 in Training Logs

I have changed my log style to running it in order by day, not reverse like it was.

 

12/19 morning: AAEFX Lean Fix then 20 min’s Hand Bike cardio.

Dec 19th

Chest and Tri’s:

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

Intra w/o’s: BCAA, 40g AAEFX Karbolyn

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

AAEFX’s HBM

w/o =

Decline Bb Bench Press

1. 95 x 15

2. 135 x 12

3. 225 x 5

4. 225 x 3, shoulder discomfort.

5. 205 x 8

6. 190 x 10

Decline Db Presses

1. 75’s x 10

2. 100’s x 5, got out to wide on left.

3. 100’s x 8

4. 120’s x 2

5. 90’s x 12

“V” Handle S.S. Tri Press downs (Overhand-underhand grip)

1. 55 x 10/10

2. 55 x 20/20

3. 65 x 15/15

 Cell Rush, LBA Pro, LG-5

1. 45 x 15/15

2. 45 x 15/15

3. 45 x 15/15

Dec 20th

Back and Bi’s

W/O :  strict form, speed sets

Speed sets:  NO talking, one gets off from a set the next gets on right away and starts, NO breaks or rests.

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

INTRA: 40g  AAEFX Karbalyn, BCAA’s

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

Pro Grip Lat Pull Downs

  1.       135 x 10, front
  2.       135 x 10, back
  3.       135 x 10, front
  4.       135 x 10,back
  5.       135 x 10,front

“V” Handle Lat Pull Downs

  1.       135 x 10
  2.       135 x 10
  3.       135 x 10

Seated Db Alternating  Bi Curls

  1.       60’s x 5 , power set
  2.       50’s x 10
  3.       50’s x 8

Liquid sups

  1.       40’s x 10
  2.       40’s x 11
  3.      40’s x 10

NOTES:  Back hurt,  but glad Dakota pushed me threw it being it was a pull down day (stretches the back out)   AAEFX Joint ReHab on my back at night working through this.  Being winter to start with, and it being the worst time of the year for me and my back, it may take a little longer.

This new warmer, not as drafty apartment,  I’m doing better than at the old run down place.  I just have to remember “WHY  I’m doing better and not get stupid again.  Yes its great to “push yourself” and there is “getting stupid”.

 

Dec  21st

 

 Delts 

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

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

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

W/O

 Side Db Delt Raises (R/L) all out power sets in heavier weights

  1. 30 x 10/10
  2. 30 x 10/10
  3. 40 x 10/10
  4. 40 x 10/10
  5. 50 x 12/10, lost count on right
  6. 60 x 10/10
  7. 70 x 10/10, started to bend arm to much.
  8. 50 x 10/10

•  LBA, Cell Rush, LG-5

  1. 30 x 15/15
  2. 30 x 15/15

Dec 23rd

 

Back

W/O : (w/o alone tonight)

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

INTRA: 40g  AAEFX Karbalyn, BCAA’s

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

Db Incline Rows, 3 count static holds every rep

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

Speed reps, only 3 deep breaths between sets here down

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

Flat bench chest supported Db Rows, 3 deep breaths between sets

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

Stiff Arm Pull Downs, 15 sec breaks between sets

  1.       45 x 10
  2.       55 x 10
  3.       55 x 10

Liquid sups

  1.       55 x 10
  2.       55 x 10
  3.       55 x 10

 

Dec 24th

 

 

Lost my speech today due to a M.S. attach.  Talk about drive to bust it hard. I’m  upset now “Game On”.

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

INTRA: 40g  AAEFX Karbalyn, BCAA’s

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

“V” Handle Curls

  1.      55 x 10
  2.       55 x 10
  3.       55 x 15

Seated Alternating Db Curls

  1.      50’s x 8
  2.      50’s x 5
  3.      40’s x 10
  4.       40’s x 10

Db Seated Alternating Hammer curls

  1.      40’s x 8
  2.      40’s x 10
  3.       40’s x 10

Seated Alternating Db Curls

  1.       30’s x 10
  2.       30’s x 10
  3.       30’s x 10

AAEFX’s LG5, Cell Rush, LBA

“V” Handle Cable Curls S.S. with reverse grip

  1.      55 x 10/6
  2.       55 x 10/6
  3.       55 x 10/6
Advertisements

Comments are closed.