Jan 1st – 7th log

Posted: January 3, 2012 in Training Logs

Jan 6th

Chest:

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM

w/o = “A”(alone) Chest, 4-1-4-1 tempo
Db Low Incline Bench Press, gave this a try for first time at home alone
• 40’s x 12
• 50’s x 12
• 60’s x 12
• 70’s x 12
• 75’s x 5, all I could do to get them in place and safety became a issue. 5 lbs. each made a big difference.
• 50’s x 15
• 50’s x 15
• 50’s x 15

w/o = “B” Chest with Dakota

Decline Db Presses

• 50’s x 15, Dakota x 10
• 75’s x 10, Dakota 75’s x 10
• 100’s x 8, Dakota 85’s x 10
• 100’s x 9, Dakota 100’s x 5
• 110’s x 5, Dakota 110’s x f straight to 100’s x 5

 LG-5, Cell Rush, LBA Pro

Jan 5th

Off weights, cardio day.

Jan 4th

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM

“A” W/O: Ab’s

High pulley Weighted Ab Crunches with ropes, slow tempo
• 50 x 25
• 100 x 15
• 100 x 15
• 100 x 15, here down they knocked the wind out of me.
• 100 x 15
• 100 x 15
• 100 x 15

W/O: “B” Ab’s and Delts

Weighted Ab Crunch’s

  • 100 x 15
  • 100 x 15
  • 100 x 15
  • 100 x 15


Front Delt Cable Raises

  • 15 x 10
  • 15 x 15


Front and side Delt Cable Raises (L/R/Front)

  • 15 x 10/10/10
  • 15 x 10/10/10

LG-5, Cell Rush, LBA Pro

  • 15 x 10/10/10


Felt more discomfort with Cable Raises than with Db’s in the left Delt. Think its due to the continues tension with Cables.

 

Jan 3rd

Back and Tri

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM

W/O : “A” (alone), 4-1-4-1 tempo all lifts

Pro Grip Lat Pull downs
• 95 x 10
• 115 x 10
• 115 x 10
• 115 x 10

Pull Ups, body weight
• 15
• 15
• 15
• 15

W/O: “B”

Pull ups, bodyweight
• 15
• 15
• 15
• 15

“V” Handle Pull downs, 4-1-4-1 tempo
• 115 x 10
• 115 x 10
• 115 x 10
• 115 x 10

Tri Press down’s Jumbo sets, overhand, ropes, underhand
• 45 x 10/10/10
• 50 x 10/10/10
LG-5, Cell Rush, LBA Pro
• 50 x 10/10/10
• 50 x 10/10/10

Notes:

 Started to lower my carbs leading into a mini cut. I don’t go for set weight numbers but I do tax the body every workout.

 I believe your body can’t and don’t  read numbers, so as long as you push it hard every workout the body has no choice but progress. There are too many variables to deal with outside of the ones you can control.

Something as little as room and body temp can change the weight you can move.

So just close your eyes and push it hard every workout and use logs to look at long term trends and gains. Just like losing weight. If you look at numbers every day you won’t see the true gains and may get discouraged.

Jan 2nd  

Chest and Bi’s:

 Pre w/o’s:   K-Otic, HBM, GlutaZorb

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

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

AAEFX’s HBM

w/o = “A”(alone) Chest

Bb  Flat Bench Press, 4-1-4-1 tempo

  • ·        185 x 3, Left Delt discomfort. Forgot to Joint ReHab and hoodie. Did it now.
  • ·        185 x 6, wide grip
  • ·        185 x 6, narrow grip
  • ·        200 x 6
  • ·        220 x 3
  • ·        200 x 5

Db  Flat Presses

  • ·        75’s x 9, concentration was thrown. L
  • ·        75’s x 15
  • ·        75’s x 12

 

w/o = “B” Chest and Bi’s (alone) All Lifts 4-1-4-1 tempo

 Decline Db Presses

  • ·        75’s x 12
  • ·        90’s x 10
  • ·        100’s x 8
  • ·        100’s x 4

Cable Curls Straight Bar S.S.’s – Overhand /underhand

  • ·        45 x 10/10
  • ·        45 x 10/10
  • ·        50 x 10/10

Db seated Alternating Curls

  • ·        40’s x 10
  • ·        40’s x 10
  • ·        40’s x 9

v  LG-5, Cell Rush, LBA Pro

  • 40’s x 8
  • 40’s x 9

 

 

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