Jan 29 – Feb 4th workouts

Posted: January 29, 2012 in Training Logs

 

 

Jan 29th

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, low fat Chocolate milk, soy nuts and Pepitas nut shake.

w/o: Full body, or 1/2 body, lol, with Dakota

Db Low Incline Presses
1. 75’s x 10, D x10
2. 80’s x 10, D x 10
3. 100’s x 10, D x 2 (D- PR)

 

RK Bench Pull ups, B/W (R-167 x )(D-179)
1. 15
2. 15
3. 15

Straight Bar Cable Curls S.S. with V Handle Tri Press Downs
1. 75 x 10/10
2. 75 x 10/10
3. 75 x 15/15, D- 12/12

Jan 30th

Delts

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

W/O

Bb Overhead Press

1. 45 (bar) x warm up
2. 115 x 10
3. 135 x 10
4. 185 x 5
5. 155 x 12
6. 135 x 12

Side Cable Delt raises, single arm, L/R no break L/R then a break.
1. 15 x 12/12, 12/12
2. 15 x 12/12, 12/12
Same as 4 sets.

Incline Bench Db Reverse Flies.
1. 30’s x 10
2. 20’s x 12
3. 20’s x 12

Side Db side raises
1. 20’s x 10
LBA Pro, LG -5, Cell Rush
2. 20’s x 10
3. 20’s x 12

Same as 16 sets

W/O #2 = gym play time

H.S. ISO Shoulder Press (total weight)
1. 200 x 10
2. 290 x 1
3. 290 x 1
4. 200 x 15

Extended Arm Reverse Flies
1. 130 x 10
2. 205 x 8
3. 295 x F
4. 160 x 12

Daily total of 24 sets

Jan 31st

 
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, banana, no-fat milk, AAEFX’s HBM.

w/o A: saturation work at home, (were relevant, weight at 75% rap range work), 15 sec brakes

Pro Grip Lat Pull downs
• 4 sets x 15
Stiff Arm Pull Downs
• 4 sets x 15
RK Style Bench Wide Grip Pull Ups, B/W (164.4 ) x
• 4 sets x 15

w/o B: Power at gym

H.S. ISO Seated Rows- total weight, single arm sets noted, rest are double arms.
• 294 x 10
• 474 x 5
• 564 x 3
• 282 x This one single arm– R10/L10
• 294 x 10

H.S. ISO High Row- total weight, single arms noted, rest are double arms.
• 184 x 10
• 364 x 10
• 272 x This one single arms, R3/L3
• 364 x 10
• 184 x 17

Daily total of 22 sets, 5 mins hand bike cardio hard to stop due to pee brake got back and someone was on the hand bike.

Feb 2nd

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, low fat Chocolate milk, soy nuts and Pepitas nut shake.

w/o A: Power-Rep range at home with Jer

Db Low Incline Presses
1. 75’s x 10
2. 95’s x 10
3. 105’s x 5 – Weight PR
4. 115’s x 2, 3 but didn’t count the 1st one because helped out of the hole. NEW weight PR
5. 75’s x 13

Decline Bb Presses
1. 135 x 10
2. 185 x 10
3. 185 + chains x 5
4. 135 + chains x 15
5. 135+ chains x 10, lost balance had to rack

W/O B: Saturation at the gym

H.S. Seated Straight Press
• 3 sets

Db Flat Presses
• 3 sets

Daily total 16 sets

Feb 4th

Body weight 168.4

Arms

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: at the gym with Jer

Seated Tri Press down Machine

  • 330 x 12 (stack)
  • 330 x 20 speed reps
  • 330 x 15 slow
  • 120 x sat sets

 EZ Bar Preacher Curls

  • 55 x 12
  • 75 x 10
  • 80 x 8
  • 80 x 7
  • 55 x sat set

V Handle Tri Press Downs S.S. with underhand grip

  • 50 x 10/10 (weight at gym way lighter than my home cable machine)
  • 100 x 10/10
  • 100 x 10/10
  • 150 x 8/5

Db Seated Curls

  • 40’s x 10
  • 50’s x 10
  • 60’s x 5

Alternating Seated Db Hammer Curls

  • 70’s x 2
  • 35’s x sat set

Machine Tri Press Down

  • 80 x 10
  • 125 x 10

Cell Rush, LBS Pro, GL-5

  • 155 x 8
  • 210 (Stack) x ½ (playing)
  • 210x ½
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