Jan 9th – 15th

Posted: January 10, 2012 in Training Logs

Jan 9th Chest
Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb
Intra w/o’s: AAEFX Karbolyn and BCAA’s
Post w/o: AAEFX protein, spinach, No-fat milk, pineapple

w/o A : (alone)
Db Low Incline Presses
1. 65’s x 15
2. 65’s x 15
3. 70’s x 15
4. 70’s x 15
5. 75’s x 15, cool, I wasn’t able to get these in position or unloaded safely last time. Let’s try 80’s.
6. 80’s x 8, it took a lot out of me to keep control in load and unload.

w/o B: with Dakota
Db Decline Presses
• 75’s x 5
• 75’s x 10,
• 75’s x 13, Dakota x 10
• 80’s x 15, Dakota x 10
• 100’s x 9, Dakota x 9

Decline Bb Presses
• 135 x 10, Dakota x 10
• 175 x 10 , Dakota x 7
• 200 x 8, Dakota x 3
• 200 x 8, Dakota x 3
LG5, Cell Rush, LBA Pro
• 155 x 15, Dakota x 7

Notes: This was a messed up day. Lots of things going on.

 

Jan 10th
– Back

Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic
Intra w/o’s: Karbolyn with my BCAA’s
Post w/o’s: AAEFX’s protein, spinach, pineapple, no-fat milk, AAEFX’s HBM.

w/o A (alone)
Db Incline Bench Rows (face down, Db brought to the upper thigh/hip)
• 100’s x 10
• 100’s x 10
• 100’s x 10
• 120’s x 5
• 120’s x 5
• 110’s x 10

w/o B with Dakota
Pro Grip LPD’s S.S. with chin up grip
1. 100 x 10/10, Dakota x 10/10
2. 110 x 10/10, Dakota x 10/10
3. 120 x 10/10, Dakota x 10/10
4. 140 x 10/8, Dakota x 10/10
5. 140 x 12/12, Dakota x 15/15

V Handle Pull Downs
1. 140 x 10, Dakota x 15
2. 140 x 16, Dakota x 12
3. 150 x 15, Dakota x 12
LBA, LG-5, Cell Rush
4. 100 x 17, Dakota x 20
5. 100 x 22, Dakota x 30

Jan 11th Body weight 161.2

1 w/o today and it was with Dakota.

Arms, Light Delts
Pre w/o’s: AAEFX’s HBM’s, Joint ReHab cream and K-Otic
Intra w/o’s: 30g AAEFX Karbolyn and some BCAA’s
Post W/O’s: Non fat milk, AAEFX Whey Protein and Karbolyn, V-C, AAEFX’s Glutazorb, HBM

w/o: (Dakota did same weight and reps)

Bb Over head press (gave it a light test today)
• Bar x warm up
• 95 x 15
• 115 x 10

Seated Alternating Db Curls, slow tempo
• 30’s x 10
• 30’s x 10
• 30’s x 10

Tri “V” Handle press downs
• 80 x 10
• 80 x 10
• 80 x 10

Straight bar Cable curls
• 80 x 10
• 80 x 10
• 80 x 10
LG-5, Cell Rush, LBA Pro

Reverse “V” Handle Tri Press downs s.s. with Cable Curls
• 45 x 15/15
• 45 x 15/15
• 45 x 15/15

Jan 12th

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 shake.
AAEFX’s HBM

“A” W/O: This is more less do what I feel I need, had chest, back and arms already this week. I was going to do Db Shrugs but bas catch in my neck this morning. OUPS lets play.

Reverse Db Flies on Incline bench, palm down
• 30’s x 12
• 30’s x 12
• 30’s x 12
• 30’s x 12
• 30’s x 12
• 30’s x 12, having fun now let’s go.
• 30’s x 12
• 30’s x 12

Db Incline bench Shrugs, heck ya lets do it
• 100’s x 20
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15

“B” W/O: Bi buster

Db Seated (daa lol ) Alternating Curls.
• 30’s x 10
• 40’s x 10
• 50’s x 8
• 50’s x 8
• 50’s x 7

Db Concentration Curls
• 50 x 10/10
• 50 x 10/10
• 40 x 10/10, slower tempo
• 40 x 10/10
• 30 x 10/10 even slower tempo
• 30 x 10/10

LG-5, Cell Rush, LBA Pro

Db Hammer Curls
• 50’s x 4

Back to top, Alt. Db Curls
• 50’s x 4

Straight Bar Cable curls
• 45 x 20

Jan 13
Tri pounding play day, Dakota had off so we hit it together in the morning. Slow and controlled continues tension.

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 50g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple shake.
AAEFX’s HBM

V Handle Press downs
• 50 x 10
• 50 x 10
• 50 x 10

Reverse Grip V
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10

Straight Handle overhand grip
• 50 x 10
• 50 x 10
• 50 x 10

Straight bar reverse grip
• 50 x 10
• 50 x 10
• 50 x 10

Over/under S.S. straight bar
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10

Underhand, speed sets between us
• 50 x 10
• 50 x 10
• 50 x 10
LG-5, Cell Rush, LBA Pro
• 50 x 20
• 50 x 25

Later Dakota did some Bb pressing

  • 135 x 10
  • 150 x 3
  • 205 x 2 Weight PR and rep PR

Jan 14th

Play day at my old gym

H.S. ISO Flat press

  • 126 x 5
  • 216 x 5
  • 306 x 3
  • 396 x F (1/2)
  • 396 x F (1/2)
  • 306 x 5
  • 376 x F (1/2)
  • 306 x 3

Machine Seated Tri Press downs

  • 330 (stack) x 10
  • 330 x 12
  • 330 x 12

Machine Extended Arm Fliesvery slow and squeeze

  • 145 x 10
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