March 25th – 31st

Posted: March 26, 2012 in Training Logs

 March 31st

 Off weights day.

Re-feed/cheet day yestarday. (30th)

B/W: 165.0 This morning and this to be expected and right on target.

I always weigh myself first thing in morning after rest room duties.
So the 163 yesterday was in morning before the feedings.

March 30th

 

B/W: 163.0

Just a light play Ab and Delt day.

 

March 29th

B/W= 164.2

Back

Wake UP: First day on AAEFX’s **NEW** Lean Fix.
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, 5g pure baking cocoa
Intra w/o’s: water, Cell Rush and LBA 2nd to last set.
Post w/o’s: AAEFX’s protein, 47g’s Karbolyn, AAEFX’s HBM. Spinach, BCAA’s

w/o: #1, BACK, at home

Chest supported Incline Bench Db Low Rows, lighter weight with a squeeze
• 85’s x 10
• 95’s x 10
• 95’s x 10
• 95’s x 10
Time to work
• 120’s x 10
• 120’s x 10
• 120’s x 10
• Cell Rush, LBA
• 90’s x 12
• 90’s x 13

w/o: #2, Home Back and Tri’s

Pre w/o’s: AAEFX’s HBM, K-Otic
Intra w/o’s: water
Post w/o’s: AAEFX’s protein, AAEFX’s HBM.

Pro Grip Lat pull downs
• 115 x 10
• 185 x 10
• 235 x 10
• 265 x 10

V Handle Overhand/Underhand Grip Tri press down S.S.’s
• 45 x 10/10
• 55 x 10/10
• 55 x 10/10
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10


March 27thoff weights day. B/W= 165.0

March 28th

B/W = 164.2

Macro’s: Pro= 190, Carb= 114 ? (phone call and scale shut off on A post workout shake), Fat= 34

Chest and Bi’s

Pre w/o’s: AAEFX’s – K-Otic, 3g salt, 5g baking cocoa, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o’s: Water. AAEFX’s Cell Rush and LBA at the 2nd to last set.
Post w/o’s: AAEFX protein, 47g’s AAEFX Karbolyn, BCAA’s, spinach, shake. Glutazorb

w/o A : Chest, self load

Db Decline Presses
• 70’s x 10
• 90’s x 10
• 110’s (even 1 rep on a self-load is a PR) I got 5
• 120’s x ½ rep for the fail
• 100’s x 6

Db Low Incline Presses, saturation work
• 60’s x 15
• 60’s x 15
__________________________________________________ ______
Pre w/o’s: AAEFX’s – K-Otic, HBM, speedball 10 mins.
Intra w/o’s: Water
Post w/o’s: AAEFX protein, HBM, Glutazorb, Kre-Alkalyn

w/o: B

Db Seated Curls
• 60’s x 5
• 60’s x 6
• 60’s x 8
• 60’s x 7
• 40’s x 15
• 40’s x 15
• 40’s x 15

 March 26th
B/W= 166.2 down 1.4

Macro’s 190 pro, 114 carb, 34 fats

Delts

Pre w/o A: K-Otic, 3g salt, 5g Pure baking cocoa, HBM, GlutaZorb
15 min’s SpeedBall
Intra w/o A: WATER
Post w/o A: AAEFX’s NF Pro, 50g’s AAEFX Karbolyn, BCAA’s, spinach shake. HBM, Kre-Alkalyn, VitaDrive

W/O: A: at home alone.

Cable Side Delt raises (L/R)
• 15 x 10/10
• 20 x 10/10
• 20 x 10/10
• 25 x 8/8
• 25 x 8/8

Db Incline Bench Rear Delt Flies
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Front Delt Raises, palm up (R/L)
• 30’s x 10/10
• 30’s x 10/10
 LBA, Cell Rush
• 30’s x 10/10
• 30’s x 10/10

W/O: B: at home with Dakota
Pre w/o: K-Otic, HBM
Post w/o: whey mixed with water. GlutaZorb, Kre-Alkalyn

Chest and Bi, slow squeeze work, slow tempo, most a 4-3-4-1

Decline Bb Presses
• 135 x 15
• 135 x 15
• 185 x 10

Db Flies
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Seated Wide Curls
• 30’s x 10
• 30’s x 10
• 30’s x 10
• 30’s x 10
• 30’s x 15

 

Sunday March 25th B/W= 167.6

…………………………………………….

Traps, Speedball 15 min’s
Pre w/o’s: K-Otic,HMB, 5g pure baking cocoa
Intra w/o’s: lots of water
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 50g’s AAEFX Karbolyn

W/O

Db face down shrugs/trap pulls
• 2 warm up sets
• 105’s x 12
• 120’s x 15
• 140’s x 6 , 10lb plates added on ends, a plate fell off, VeraGrips
• 150’s x 12, 10’s and 5’s added on ends
• 150’s x 13
• 150’s x 15
 LBA, Cell Rush
• 120’s x 20, no VersaGrips
• 120’s x 15

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