Feb 27th – Mar 4th

Posted: February 28, 2012 in Training Logs

March 4th  Body weight 170.0

 March 3rd

Abs , Bi’s and Traps

Pre w/o’s: K-Otic, HBM
Intra w/o’s: BCAA’s, 5g’s 100% pure baking cocoa
Post w/o’s: AAEFX’s NF Pro, soy nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb , 30g’s AAEFX Karbolyn

W/O:

Db Spider Curls
• 2 warm up sets
• 50’s x 10
• 50’s x 10
• 50’s x 10
• 40’s x 10
• 40’s x 10
• 30’s x 10, hard squeeze these last 2 sets
• 30’s x 10

Cable Curls, Straight Bar
• 75 x 5

High Cable Ab Crunch’s with Ropes
• 75 x 10
• 75 x 20
• 75 x 20

Db Shrugs, Incline Bench Face up
• 100’s x 15
• 100’s x 20
LBA Pro, LG -5, Cell Rush
• 100’s x 20
• 100’s x 20  

 

Mar 2nd

Tri’s, Delts

Pre w/o: AAEFX’s HBM’s, K-Otic,
Intra w/o: 30g AAEFX Karbolyn, BCAA’s and 5g’s 100% pure baking cocoa, drink mix.
Post W/O: Low fat chocolate milk, AAEFX Whey Protein, soy nuts shake. AAEFX’s Glutazorb, HBM, 5g’s 100% pure baking cocoa


w/o #1: home, alone

Tri Press Downs, V handle over hand – underhand grip S.S.’s.
• 2 warm up sets
• 75 x 10/10
• 85 x 10/10
• 100 x 5/3
• 2 set sets
Same as 14 single sets

W/O #2 Delts with Dakota

Bb Overhead Press
• 3 warm up sets
• 185 x 8
• 205 x 5 , clean and controlled
• 225 x 3 start of max power sets, for delt test
• 240 x 1
• 2 sat sets

Mar 1st
Off weights, chest is feeling it today.

Feb 29th

168.4 today

Chest

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 5g 100% natural Cocoa
Immediate Post w/o’s: AAEFX NF Pro, low-fat chocolate milk, spinach, 30g AAEFX Karbolyn, 5g 100% natural Cocoa, soy nuts, Pepitas shake
AAEFX’s HBM

w/o = “A”(alone – self load) Chest, low carb last 2 days, No Karbolyn intra

Db Slight Incline Bench Press
• 2 warm up sets
• 95’s x 12
• 95’s x F,F (2 attempts), load killed me on this weight today
• 85’s x 11
• 2 sat sets

Bb Narrow Grip Decline Presses. (delt is tender now so did lighter weight with chains)
• 140+C x 15
• 160+C x 10
• 180+C x 10
• LBA, Cell Rush
• 2 saturation sets, no chains

Forgot to Joint Rehab Pre w/o.

w/o = “B” Remembered to Joint Rehab, with Dakota

Bb with chains, weight plus chains

• 140 x 10
• 160 x 10
• 180 x 10
• 200 x 10
• 2 sat sets, no chains

Db Flat Presses
• 65’s x 10
• 80’s x 10
• 100’s x 5
• 2 saturation sets

 

Feb 28th

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, 60g AAEFX Karbolyn, soy nuts, banana shake.
AAEFX’s HBM


W/O:
Home alone, power w/o

Seated Db Shrugs (upper traps)
• 2 warm up sets
• 100’s x 20
• 120’s x 10
• 120’s x 10
• 120’s x 10

Face Down Incline bench Db Shrugs (mid traps)
• 120’s x 20
• 120’s x 20
• 140’s x 15 (laid a 10lb plate on each end of Db to make it a 140)
• 140’s x 8, a 10 plate slid off the right Db
AAEFX’s Cell Rush, LBA
• 2 saturation sets

Night = 20 min’s hand bike cardio

Feb 27th    Back and Tri  

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, 30g Karbolyn

W/O : “A”

Db Chest supported Incline Bench Low Rows

  • 2 warm up sets
  • 95 x 10
  • 95 x 10
  • 95 x 10
  • 2 saturation sets

Pro Grip Lat Pull Downs

  • 2 Warm up sets
  • 165 x 10
  • 165 x 10
  • 165 x 10
  • 2 saturation sets

Tri Press downs, V Handle, slow and continues tension.

  • 2 warm up sets
  • 75 x 10
  • 95 x 10
  • 95 x 10

Cell Rush, LBA

  • 2 saturation sets
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