Jan 16-21st logs

Posted: January 16, 2012 in Training Logs

Jan 16th

 Lots of water gain over the weekend 166.2 today.
Chest and Tri’s:

Pre w/o’s: K-Otic, HBM, GlutaZorb, AAEFX Joint Rehab
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple (A w/o), banana (B w/o), soy nuts shake.
AAEFX’s HBM

w/o = “A”(alone) Chest

Db Low/Slight Incline Bench Press
• 50’s x 15
• 70’s x 15
• 80’s x 12 darn near ripped left nipple off during the unload. ouch
• 90’s x 11, weight and rep, Home alone, self-load, PR
• 95’s x 10, NEW again
• 100’s x Failed on the load.
• 80’s x 10

w/o = “B” Chest and Tri’s , Dakota took a 2nd job so I’m alone nights now also unless Tammy spots.

Decline Db Presses

• 80’s x 10
• 90’s x 10
• 100’s x 8
• 100’s x 6
• 90’s x 10
• 75’s x 12, sweet in the eye burn.

Reverse V Handle Tri press downs
• 55 x 10
• 75 x 10
• 75 x 10

 LG-5, Cell Rush, LBA Pro

Over/Under S.S.’s
• 45 x 10/10
• 45 x 10/10

Jan 17th

 Back and Tri saturation work

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, soy nuts, banana, V-C shake.
AAEFX’s HBM

W/O : “A”

Pro Grip Lat Pull downs S.S. with Chin-up grip, squeeze
• 95 x 12/12
• 95 x 12/12
• 95 x 12/12
• 95 x 12/12

Db Incline Rows
• 75’s x 12
• 75’s x 12
• 75’s x 12
• 75’s x 12

W/O: “B” Back and Bi’s, I threw in Tri’s

Db Incline Rows, 4 count squeeze
• 75’s x 10
• 75’s x 10
• 75’s x 10

“V” Handle Cable Curls S.S. with Reverse Grip, slow
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10 I felt like they were hit with a baseball bat by here.

Tri Press down’s Jumbo sets, overhand, ropes, underhand, slow
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10

Jan 18th 

 Light Delts

Pre w/o: K-Otic, 10g Karbolin, HBM, GlutaZorb
Intra w/o: BCAA’s, 30g’s AAEFX Karbolyn
Post w/o: AAEFX’s NF Pro, 30s Karbolyn, soy nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb

W/O:

Bb Overhead Press, Tammy was in room just in case.
1. 45 (bar) x warm up
2. 90 x 12
3. 115 x 12
4. 135 x 12
5. 155 x 10
6. 165 x 10
7. 175 x 6
8. 135 x 12
LBA, Cell Rush, LG-5
1. 135 x 12
2. 135 x 12

19th off weights.

Jan 20th


Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb, Joint ReHab cream
Intra w/o’s: AAEFX Karbolyn 30g’s and BCAA’s
Post w/o: AAEFX protein, spinach, No-fat milk, soy nuts


w/o :
Chest saturation

Db Low Incline Presses
1. 70’s x 15
2. 100’s x 10, BOOM, Big PR, Hit the deep fibers so they also pull blood in also.
3. 70’s x 15
4. 70’s x 15
5. 70’s x 15
6. 70’s x 15

This was my second chest workout for the week so I did saturation and not as many sets.

 

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