March 12th – 18th

Posted: March 14, 2012 in Training Logs

March 16th

 Off weights to rest up for Steve Shaw’s and my play date at the gym on

March 17th

 Mar 15th

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa
Intra w/o: BCAA, 50g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, banana and spinach blended together. HBM

W/O: Ab’s

High Cable Ab Crunches with ropes. No more than 15 sec break between sets.
• 65 x 20
• 65 x 20
• 65 x 20
• 65 x 20
• 85 x 20
• 85 x 20
• 105 x 20, now the sweat is starting
• 105 x 20
• 105 x 20, about 1 min break due to squeezed Ab’s so hard I craped my pants a bit.
(no joke)
• 105 x 20
 Cell Rush, LBA
• 105 x 20
• 105 x 20
• 105 x 20

13 sets

Yes I have the balls to post I craped my paints. No diffrent than pukeing in a set, just its the other end. lol

March 14th

Back and Tri’s

High cable Straight arm pull Downs
• 60 x 10
• 60 x 10
• 60 x 10
• 60 x 10
• 60 x 10

RK Pull Ups, with chains
• 4 sets x 10

V Row Handle Pull downs
• Warm up set
• 145 x 10
• 195 x 10
• 200 x 10

Tri Jumbo sets, overhand/ropes/underhand (straight bar and ropes)
• 45 x 10/10/10
• 65 x 10/10/10
• 65 x 10/7/4 When I start to throw it I stopped.
• 65 x 10/8/5
• 65 x 10/5/2

 

Mar 13th

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa
Intra w/o: BCAA, 53g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, HBM, 30g, spinach

W/O: Bi’s

Db Spider Curls
• 40’s x 12
• 50’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 8
• 50’s x 10
• 50’s x 10
• 50’s x 10
• 40’s x 12
Cell Rush, LBA
• 40’s x 15
• 40’s x 13
• 40’s x 12

Notes: I have seen what I wanted to with this mini cut. I’m now going back to a controled bulk again.

March 12th
B/W = 168.2 I had a cheat day (eat anything) Sat. and a re-feed ( 100g carbs over ) Sun.

Chest and Bi’s

Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb
Intra w/o’s: 5g baking cocoa, ( AAEFX Karbolyn 53g’s ) and BCAA’s
Post w/o’s: AAEFX protein, spinach, no-fat milk shake.

w/o : slow tempo, 4-1-4-1, 8-10 rep range work, light Bi work

Bb Flat Presses
• Warm up 2 sets
• 135 x 10
• 155 x 10
• 185 x 10
• 185 x 10
• 185 x 10
• 185 x 10
• 185 x 10

Db Flat Presses S.S. Flat Bar, Low cable Bi curls
• 70’s x 12, 60 x 10
• 70’s x 12, 60 x 10
• 70’s x 12, 60 x 10

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