March 19th- 25th

Posted: March 20, 2012 in Training Logs

March 21st

Back and Tri

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: 5g’s pure Baking cocoa, 35g AAEFX Karbolyn, BCAA’s
Immediate Post w/o’s: AAEFX NF Pro, spinach, 30g Karbolyn, V-C shake
AAEFX’s HBM

W/O : working back, tri a light day (give them a break from all the Jumbo and Super sets).

Pro Grip Lat Pull downs
• 2 warm up sets
• 165 x 10, 10 count Static Hold on last rep
• 200 x 10, “ “ “
• 200 x 10, replaced count with a stretch
• 200 x 10, just reped out

RK Style Pull Ups, with chains
• 10
• 10
• 10

RK Style 2 arm laying Bb Tri kickbacks, 3 count squeeze
• 15 x 10, headache starting
• 15 x 10
• 15 x 10
Cell Rush, LBA
• 15 x 10
• 15 x 10
• 15 x 10 

 

March 20th

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, V-C and spinach blended together. HBM

W/O: Saturation work, lower carb, light w/o day

High Cable Straight arm Pull Downs.
• 45 x 20
• 55 x 20
• 65 x 20
• 65 x 20
• 65 x 20

Ropes, Twisted Crunches
• 65 x 20
• 65 x 20
• 65 x 20
• 65 x 30
• 65 x 40  

 

March 19th
Delts / Traps

Pre w/o’s: K-Otic, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o’s: BCAA’s, 30g’s AAEFX Karbolyn, 15g lemon juice
Post w/o’s: AAEFX’s NF Pro, non-fat Milk, spinach shake. HBM, GlutaZorb

W/O A: Delts at home alone.

Strict very slow, 2 arm, squeezing Db Lateral Side raises, 3-2-4-1 tempo
• 10’s x 10
• 10’s x 10
• 15’s x 10
• 20’s x 9
• 20’s x 7
• 20’s x 5
• 15’s x 10
• 15’s x 10
• 15’s x 10
Here down faster pace, 1-0-4-1 tempo
• 20’s x 8
• 20’s x 10
• 20’s x 10
• 20’s x 10

W/O: B: at home with Dakota

Db Side Delt Raises
• 20’s x 10
• 30’s x 10
• 40’s x 11 single arm
• 40’s x 10 S/A

Bb Shoulder Presses, slow
• Bar warm up
• 95 x 10
• 135 x 10
• 135 x 10
• 135 x 10

Db Seated Shrugs, contraction squeeze hard
• 80’s x 10
• 80’s x 10
• 80’s x 20
• 80’s x 15

  Left Delt is still only 95%.  But it’s getting better and stronger.  Should be 100% my May.

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