Feb 13th – 19th workouts

Posted: February 15, 2012 in Training Logs

Feb 13th Mon.

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 A: at home with Jer

Bb Shoulder Presses
• 45 (bar) x 12, warm up
• 135 x 10
• 135 x 10
• 135 x 17

Db Overhead Presses
• 55’s x 12
• 65’s x 10
• 75’s x 5
• 60’s x 12
LBA Pro, LG -5, Cell Rush

Db Side Delt Raises slow
• 20’s x 10
• 20’s x 10
• 20’s x 10


Feb 14th
Tue.

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: alone at home

Light Db rows veried grip as warm up.

Chest supported Db Rows, T Bar grip Rows S.S. with Hammer Low Row grip.
• 75’s x 10/10
• 75’s x 10/10
• 75’s x 10/10

same as 6 sets

Eccentric (slow negatives) – V Curl Handle Chin Style Pull Downs S.S. with Reverse Grip Straight Arm Pull Downs
• 60 x 10/10
• 60 x 10/10
• 70 x 10/10
AAEFX’s Cell Rush, LBA
• 70 x 10/10
• 70 x 10/10

same as 10 sets

NOTE: Any days not logged are a off day. When it comes to my logs I only get behind a day of logging here and there, but my logs do have every workout. Crappy one or not they get logged.
Delt feels ok so will see how it feels under load. On Chest day. ( next w/o )

Feb 15th

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: alone at home, self load

Db Presses (tried flats to see how they feel on Delt)
• 75’s x 10
• 75’s x 10
• 75’s x 10, Left delt still so so on flats. Have to do flared arm just to have no discomfort.
• 75’s x 10
• 75’s x 10

W/O B: Home with Dakota

Db Decline Press
• 75’s x 10
• 95’s x 10
• 105’s x 9, lost grip, new gloves not broke in yet.
• 100’s x 10

Bb Decline Presses
• 135 x 10
• 185 x 10
• 225 x 4
LBA, Cell Rush
• 185 x 8, Left delt fail

Feb 16th
Body weight 165.2

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 #1:

Db Spider Curls, slow with a squeeze.
• 50’s x 5
• 40’s x 5
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10

W/O #2

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

Over Hand Tri Press Downs S.S. with Ropes, slow continues tension
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10
Cell Rush, LBS Pro
• 60 x 10/10
• 60 x 10/10

Db Alternating Curls
• 40’s x 10
• 40’s x 10

 

Feb 17th

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

W/O:

High cable abb crunch’s using ropes, alternating between 30 and 5 sec breaks.
• 60 x 20
• 60 x 20, 5 sec. break
• 60 x 20
• 60 x 20, 5 sec. break
• 60 x 20
• 60 x 20, 5 sec break
• 60 x 20
• 60 x 20, 5 sec break
• 60 x 20
• 60 x 20, 5 sec break
• 60 x 20

Son’s basketball game tonight and a tournament this weekend. Off days.

 

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