April 16th – 22nd workouts

Posted: April 18, 2012 in Training Logs

 April 22nd off weights.

April 21st

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, Test Charge, 3g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, 2g pure baking cocoa, 1% chocolate milk – shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Again a light , Bi’s and Tri’s

Tri Press Downs, V handle, underhand grip
• 2 warm up super sets
• 70 x 10
• 70 x 10
• 70 x 10

Db Concentration Curls (R/L)
• 40 x 10/10
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10

Not feeling just to bad. One more week a little higher but not 100% then back to full force.


April 18th and 20th off weights.April 19th

Back

Wake UP: AAEFX’s Test Charge
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, 5g pure baking cocoa, 10g Karbolyn
Intra w/o’s: 10g Karbolyn , Cell Rush and LBA 2nd to last set.
Post w/o’s: AAEFX’s protein’s NF Pro and ½ serving IGF-33, Spinach, non-fat milk shake, AAEFX’s HBM, 50g’s Karbolyn

w/o: #1, Lower Back, at home

Chest supported Flat Bench Db Low Rows
• 60’s x 20
• 70’s x 10
• 80’s x 10, start static hold and squeeze
• 80’s x 10
• 80’s x 10
• 80’s x 10
• Cell Rush, LBA
• 80’s x 10
• 80’s x 10

w/o: #2, Upper Back, Home

Pre w/o’s: AAEFX’s HBM, K-Otic
Intra w/o’s: 30g Karbolyn
Post w/o’s: AAEFX’s protein, non-fat milk, AAEFX’s HBM.

Pro Grip Lat pull downs to back of neck, 4-2-4-1 tempo
• 115 x 12
• 135 x 12
• 135 x 12
• 135 x 12
• 135 x 12
V Handle Pull Downs, 4-2-4-1 tempo
• 135 x 8
• 135 x 8
• 135 x 8

Light workout working back into it slower for the health of the left Delt.

 

April 17th

Chest

Pre w/o’s:  AAEFX’s K-Otic, 3g pure baking cocoa, 20g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.

Intra w/o’s:  20g Karbolyn, 2g pure baking Cocoa,  AAEFX’s Cell Rush and LBA at the 2nd to last set.

Post w/o’s: AAEFX protein’s (1 serving NF Pro, ½ serving IGF-33) , 10g’s AAEFX Karbolyn, spinach, Non-fat milk, soy nut shake. Glutazorb

w/o A : Chest –  First day back lifting in 2 weeks.

 Bb Decline Presses  4-2-4-1 tempo 

  • 155 x 10
  • 175 x 10
  • 205 x 5
  • 225 x 3
  • 205 + chains x 3
  • 205 No chains x 6
  • 205 x 6
  • 205 x 6

First day back had problems un-racking and re-racking, my arms are to short for my set up, I have to go narrow grip and roll shoulders just to get it off and on the rack even with it set as low as it goes.

________________________________________________________

Pre w/o:  AAEFX’s Test Charge, K-Otic, HBM, Joint ReHab Cream, speedball 10 mins

Intra w/o’s:  20g Karbolyn

Post w/o’s: AAEFX protein, apple sauce, spinach non-fat milk shake, HBM, Glutazorb, Kre-Alkalyn

w/o: B, Chest

Db slight Incline Presses, deep

  • 60’s x 15
  • 70’s x 10
  • 80’s x 7
  • 80’s x 7
  • 80’s x 7
  • 60’s x 15
  • 60’s x 15

NOTE:  I’m happy with the way the first day back went. Delt feels worked but ok.

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