Jan 22nd-28th w/o’s

Posted: January 23, 2012 in Training Logs

 

 

 

Jan 22nd


Back
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic
Intra w/o’s: 30g’s Karbolyn with my BCAA’s
Post w/o’s: AAEFX’s protein, spinach, pineapple, no-fat milk, AAEFX’s HBM.

w/o A: slow 3-2-3-2 tempo

Db Low Incline Bench Rows (face down, Db brought to the upper thigh/hip)
• 70’s x 12
• 70’s x 10
• 70’s x 10
• 70’s x 10

RK Style Bench Wide Grip Pull Ups ( I am able to put the bar even higher now, increasing body weight I’m lifting and the stretch )
3-3-3-1 tempo BW (168.4 ) x

• 10
• 10
• 10
• 10
• 12
• 12

w/o B: with Dakota, very slow tempo

Wide Grip RK Bench Pull Ups
• 15, D- 15
• 15, D- 10
• 15, D- 10
• 15, D-14

Chin up grip S.S. with Pro Grip LPD’s
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

LBA, LG-5, Cell Rush

Db Low Incline Bench Rows, T Bar Grip style
1. 70’s x 10, D-5
2. 70’s x 10, D-10
3. 70’s x 12, D-13

 

 

 

Jan 23rd

Body weight 164.4

Arms, Lighter weight, slow reps and feel it this week ( ½ sat sets ½ rep range w/o’s )

Pre w/o’s: AAEFX’s HBM’s, Test Charge and K-Otic,
Intra w/o’s: 30g AAEFX Karbolyn and some BCAA’s
Post W/O’s: Low fat chocolate milk, AAEFX Whey Protein, pineapple, soy nuts shake. AAEFX’s Glutazorb, HBM

w/o: A, Bi’s

Db seated Curls
• 30’s x 10
• 30’s x 10
• 30’s x 10

Cable Curl Downs with a double squeeze at full contraction
• 25 x 10
• 45 x 12
• 45 x 12
• 65 x 10
• 65 x 12

Concentration Curls
• 30 x 10
• 30 x 10
• 30 x 10

w/o: B, Tri’s

V Handle Over/Under S.S. Tri Press downs
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10 (Feeling great so keeping with these. )
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10

Straight Bar Tri Press downs
• 65 x 10
• 65 x 10
Cell Rush, LBS Pro, GL-5
• 65 x 10
• 65 x 10
• 65 x 10

Same as 32 sets today.
Off tomorrow, Chest is next in rotation.

Jan 25th


165.4 today.

Chest and Tri’s: Lighter weight, slow reps and feel it this week ( ½ sat sets ½ rep range w/o’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, low-fat chocolate milk, pineapple, soy nuts shake.
AAEFX’s HBM

w/o = “A”(alone) Chest- 4-2-4-2 tempo

Bb Decline Bench Press, (weight + Micro Chains)
• 135 x 10
• 155 x 10
• 175 x 10
• 200 x 6
• 200 x 6
• 175 x 7, got light headed going to Db’s for safety reasons

Db Decline Presses.
• 80’s x 12, these feel heavy after doing Bb chain work. Left Delt a little tender after the Bb work.
• 80’s x 12
• 80’s x 12
• 80’s x 10
• 80’s x 10
• 80’s x 9

12 sets

w/o = “B” Tri’s Light slow rep work seen as I just did them the other day
Tri supper sets, overhand, ropes, underhand grip

• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
Cell Rush, LG-5, LBA Pro
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10

Same as daily total of 33 sets

 

Jan 26th

Back

Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic
Intra w/o’s: 30g’s Karbolyn with my BCAA’s
Post w/o’s: AAEFX’s protein, spinach, pineapple, no-fat milk, AAEFX’s HBM.

w/o: slow 2-2-2-2 tempo

Db Low Incline Bench Rows S.S. with T bat row grip
• 80’s x 10/10
• 80’s x 10/10
• 80’s x 10/10
• 70’s x 15/10

RK Style Bench Wide Grip Pull Ups ( I am able to put the bar even higher now, increasing body weight I’m lifting and the stretch )
3-2-3-1 tempo BW (165.4 ) x

• 15
• 15
• 15
• 15

Daily total same as only 12 sets but I got one in.

NOTES: With last weekend and then the Lift-A-Thon this weekend, my rotation has been wild this week.

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