Feb 6th – 12th workouts

Posted: February 6, 2012 in Training Logs

Feb 6th
Delts, Traps

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 A: alone at home, front and side heads

Db Shoulder Presses
• 40’s x 12
• 50’s x 12
• 60’s x 12
• 70’s x 10
• 50’s x 15
• 50’s x 20

Db Single arm Side Later Raises, slow tempo
• 20 x 8/8
• 20 x 8/8
LBA Pro, LG -5, Cell Rush
• 20 x 10/10

W/O #2 = gym

Machine Revers Flies
• 115 x 12
• 175 x 10
• 220 x 8
• 220 x 8
• 116 x 13

Cable Rear Delt Pulls
• 30 x 10
• 60 x 10
• 100 x 10
• 100 x 8
• 80 x 15

Chest Supported Trap Pulls
• 100 x 10
• 205 x 12
• 280 x 10
• 305 (stack) x 8
• 170 x 20

 Feb 7th

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, pineapple, soy nuts and Pepitas nut shake.

w/o A: alone at home, self load

Db Low Incline Presses
• 75’s x 10
• 75’s x 10
• 90’s x Left delt fail
• 85’s x 10
• 80’s x 12

Peanut shut me down

W/O B: at the gym

H.S. ISO Flat Press
• 216 x 15
• 256 x 10
• 306 x 4
• 216 x 15

Db Flat Presses
• 70’s x 10
• 70’s x 10
• 90’s x 5
• 60’s x 15 RK sat reps

I took a digger leaving the gym. Caught myself with my left arm and tweaking the left Delt. AGAIN.

 

Feb 9th

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: Chest /Back low weight play day

Bench Pull Ups
• B/W x 2 sets
• B/W + chains, 2 sets
• Made a P/U video

Db Low Incline Press
• 4 speed sets

Feb 8th

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:

Pro Grip Lat Pull downs
• 100 x 15
• 170 x 10
• 200 x 10
• 200 x 10

V Handle Pull Downs
• 200 x 8
• 200 x 10
• 170 x 10

AAEFX’s Cell Rush, LBA

RK Style Bench Wide Grip Pull Ups, night B/W (172.4 ) x
• 15
• 20
• 20

Feb 10th
Pre w/o: K-Otic, HBM, GlutaZorb
Intra w/o: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o: AAEFX NF Pro, no-fat milk, spinach, soy nuts, banana, V-C shake.
AAEFX’s HBM

W/O: low weight day (still delt re-hab )

Db Pull Overs
• 65 x 10
• 65 x 10
• 65 x 10
• 80 x 10

Db Shrugs, slow and squeeze
• 65 x 20
• 65 x 20
• 65 x 20
AAEFX’s Cell Rush, LBA
• 65 x 20
• 65 x 20

Feb 11th
Body weight 169.4

Arms

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

w/o: with Dakota

Db Spider Curls, slow with a squeeze.
• 20’s x 10
• 20’s x 10
• 30’s x 10
• 30’s x 10
• 40’s x 10
• 40’s x 10

Cable Curls S.S. with Rope Curls.
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10

V Handle Tri Press Downs S.S. with underhand grip
• 50 x 10/10
• 50 x 15/15
• 50 x 30/30

Cell Rush, LBS Pro

Over/Ropes/Under Tri sets
• 60 x 15/15/15
• 60 x 25/25/25 These where screamers

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