Dec 26th threw 31st workouts

Posted: December 26, 2011 in Training Logs

Went to

  • Chest and Bi’s
  •  Back and Tri’s
  •  Delts Ab’s and trap

rotation

Dec 26th

 

Chest and Bi’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 = (no spotter tonight, light w/o)

Bb  Flat Bench Press, 3-1-3-1 tempo

  1. 135 x 10
  2. 185 x 5
  3. 185 x 6
  4. 185 x 6
  5. 205 x 4
  6. 185 x 6
  7. 135 x 15

Db  Flat Presses

  1. 75’s x 12
  2. 80’s x 10
  3. 80’s x 10
  4. 80’s x 10
  5. 80’s x 10
  6. 75’s x 12

Rope Hammer Curls

  1. 35 x 20
  2. 55 x 20
  3. 55 x 20

v  Cell Rush, LBA Pro, LG-5

  1. 55 x 15
  2. 55 x 15
  3. 55 x 20

Dec 27th

 

 – Back and Tri day

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

Intra:  50g Karbolyn with my BCAA’s

Post w/o: AAEFX’s protein, spinach, pineapple, no-fat milk, AAEFX’s HBM.

w/o

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. 105’s x 10
  5. 105’s x 10
  6. 105’s x 10
  7. 105’s x 10
  8. 105’s x 10

 Pro Grip LPD’s to back of neck with a squeeze, weight plus chains

  1.      95 x 15
  2.     115 x 10
  3.      125 x 10
  4.      125 x 10
  5.      125 x 10

Tri Press Downs, seated S.S.’s (Overhand-Underhand), weight plus chains

  1.     45 x 10/10
  2.      45 x 12/12
  3.     45 x 12/12
  4.      45 x 10/10

LBA, LG-5, Cell Rush

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

 

Dec 28th

 

Chest and Bi’s:

 Pre w/o’s:   K-Otic, HBM, GlutaZorb

 Intra w/o’s: BCAA,  50g  AAEFX Karbolyn

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

AAEFX’s HBM

w/o = saturation work

Bb  Flat Bench Press, 3-1-3-1 tempo

  1.       135 x 15
  2.       135 x 15
  3.       150 x 15
  4.       150 x 15
  5.       150 x 15
  6.       150 x 15
  7.       135 x 15

Db  Flat Presses

  1.       55’s x 15
  2.       55’s x 15
  3.       55’s x 15

v  Cell Rush, LBA Pro, LG-5

“V” Handle S.S. Curls, over / under, weight plus chains set 1 and 2

  1.       45 x 15/15
  2.       45 x 15/15
  3.       45 x 15/15
  4.       45 x 15/15

Dec 29th

 

Back and Tri,  saturation work

W/O : (w/o alone tonight) changed up sup timing a bit.

Pre w/o’s: AAEFX’S – Test Charge, K-Otic, GlutaZorb and HBM

INTRA:, BCAA’s

Post W/O:  AAEFX NF Pro, Non-Fat Milk, Spinach, AAEFX HBM and GlutaZorb,  50g  AAEFX Karbalyn

Single arm Lat Pull Downs,  Sitting  sideways pulling away from the pulley, palm forward

  1.       45 x 20/20
  2.       50 x 20/20
  3.       50 x 20/20

Db Rows, flat bench chest supported, palm down “T” bar style

  1.       55’s x 20
  2.       55’s x 20
  3.       55’s x 20

Stiff Arm Pull Downs

  1.       50 x 15, at this point it felt like 100 lbs.
  2.       50 x 15
  3.       50 x 15

“V” Handle Tri Press Down, S.S. Overhand/Underhand

  1.       50 x 15/15
  2.       50 x 15/10

Liquid sups

  1.       50 x 15/15
  2.       50 x 15/10

Peanut shut me down.

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