Mar 5th – 11th

Posted: March 6, 2012 in Training Logs

March 9th

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, brown rice, non- Milk, spinach shake. HBM, GlutaZorb

W/O A: Delts at home alone.

Db Strict very slow Lateral raises
• 6 sets

W/O: B: at home with Dakota

Db Side Delt Raises, slow and keeping shoulders packed
• 3 sets
Db Shoulder Presses
• 3 sets
Db Seated Shrugs
• 6 sets

 

March 7th
B/W = 165.6

Chest and Bi’s

Pre w/o’s: 5g baking cocoa, AAEFX’s – K-Otic, HBM, Glutazorb, Joint ReHab cream
Intra w/o’s: ( AAEFX Karbolyn 3g’s A w/o to reach macro’s) and BCAA’s
Post w/o’s: AAEFX protein, spinach, no-fat milk, AAEFX Karbolyn 30g’s, 5g baking cocoa, shake.

w/o A : alone at home, self load

Low Incline Db Presses
• 60’s x 12
• 80’s x 10
• 100’s x with self-load couldn’t get them again today
• 90’s x 10
• 90’s x 10
• 80’s x 15

Bb Declines with chains, weight don’t count chains
• 145 x 10
• 155 x 10
• 190 x 8
• 225 x 3, narrow grip
• 225 x 3, narrow grip
• 145 x 13, N/G again

w/o: B with Dakota, Chest and Bi’s.

Bb Declines with chains, weight don’t count chains
• 145 x 10
• 145 x 10
• 165 x 10
• 190 x 10, Dakota- 6
• 230 x 2, Dakota got 1 for a PR
• 240 x 1, Dakota- F
• 155 x 10
 LBA, Cell Rush

V Handle Bi Low Cable curls
• 35 warm up set
• 65 x 10
• 75 x 10
• 105 x 10
• 125 x 6, Dakota- 3
• 150 x 2, Dakota- F
• 85 x 12
• 75 x 15
• 45 x 30

NOTE: First, the mini cut is going great I’m down to the 165’s already from the 170 last week. Now the extra water is gone also.

Dakota keep right up with me on all but the max effert lifts. He has made great progress. I’m proud of him.

Eating my 2nd post workout meal I was met with a surprise.
I had a tooth that was deteriorating below the filling and as I bit down it felt firm the next bit was a Ice pick getting drove up my upper jaw.
Looked in the mirror and almost ¾ of my upper back tooth was missing.
It was after 5pm so had to do a Emergence dentist appointment. Doc was great, he got me fixed up so I could at and sleep. Have to go back in for either a crown and all the goodies that go with it or have it extracted. Being its my very last tooth on the upper left side I may just have it pulled.

March 8th I’ll probably take off with the temp filling, seen doing traps I grind my teeth a lot. We will see.

Mar 6th

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa
Intra w/o: BCAA
Immediate Post w/o: AAEFX’s NF Pro, HBM, 30g AAEFX Karbolyn and 5g pure baking Cocoa

W/O: Light core

High cable abb crunch’s using ropes, alternating between 30 and 5 sec breaks.
• 95 x 26
• 95 x 26
• 95 x 26
• 100 x 26

Db Pull Overs
• 4 sets

March 5th

Delts, Back, Tri’s

W/O A: light Delts

Side Lateral Raises
• 4-3-4-1 tempo, 10 sets

W/O B: playing at the gym with Dakota
Back, Tri’s

H.S. ISO Low Rows, slow with squeeze
• 106 x 10
• 196 x 10
• 286 x 10
• 196 x 10

H.S. ISO High Rows, slow with a squeeze
• 98 x 10
• 188 x 10
• 278 x 10

Pull ups
• 2 arm with 5 sec static hold on top: x 3
• Single arms: 10L/10R
• 2 arms: x 10

V handle Tri press Downs, Underhand /Overhand, Super sets
• 70 x 10/10
• 110 x 10/10

V Handle overhand Tri press downs, close to body
• 197.5 (stack) x 12

V Handle, overhand-underhand, Super set
• 117.5 x 10/10

Seated, Tri Press down Machine
• Stack x 15
• Stack x 15
• Stack x 15

And to think, it was a low carb day compaired to what I was taking in. This was a 200 carb day.
I did some macro ajusting and they are now on a high carb day Pro- 187, Carb- 200, Fats-33. Low carb days proteins and fats stay the same but carbs drop to 112. I will be varying the low carb days having no set day of the week for them nor will I have a set training day for them.

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