April 30th – May 6th

Posted: April 30, 2012 in Training Logs

Multiple day log.(May 4th and 5th)

May 6th off weights.

May 5thIronMaster

Tri’s and Bi’s

Wake up: Test Charge
Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, fat free milk – shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s and Tri’s

Tri Press downs, Jumbo sets, over hand-ropes-underhand
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10

Tri Press Downs, ”V” handle reverse grip, speed sets between Dakota and I
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 20

Cable V Handle Curls S.S. with Reverse Grip
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10

Db Concentration Curls (R/L)
• 40 x 10/10
• 40 x 10/10
• 50 x 10/10
Cell Rush, LBA
• 60 x 10/10
• 70 x 10/10

25 single sets

May 3th off weights.

May 4th

Chest

Wake up: Test Charge
Pre w/o’s: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o’s: 30g Karbolyn
Immediate Post w/o’s: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

w/o = Chest: Joint ReHab cream and SpeedBall.

22 ½ deg. Incline, Bench Pin Press (pins at 2 board height)
• 3 warm up sets
• 175 x 10
• 155 x 10
• 175 x 10
• 190 x 10

Standard 22 ½ deg. Incline
• 200 x 5

Decline Bench Pin Press (pins at 2 board height)
• Warm up set
• 205 x 10
• 225 x 4

Standard Decline
• 255 x 1
• 240 x 2
• 205 x 7

Flat Pin Press (pins at 1 board height)
LBA, Cell Rush
• 135 x 10
• 185 x 10
• 190 x 8

17 sets

 May 2nd

Back, Traps and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa
Intra w/o: 40g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple shake. AAEFX’s HBM

W/O “A”, Upper Back:

1 arm Chin-ups with chair and chains
• 1 set

RK High Rows (first time setting bench up as chest support for Lat Pull Down High Rows, test)• 55 x 10
• 75 x 10
• 95 x 10
• 185 x F, bench lifted up.
• 115 x 12
• 115 x 15
• 125 x 10

2 arm Pull-Ups
• 10
• 12
• 10
• Cell Rush, LBA
• 12
• 12

12 full sets

W/O: “B” Low Back, Bi’s and Traps

Pre w/o: K-Otic
Intra w/o: 20g Karbolyn
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake

22 ½ deg. Incline Bench Db Low Rows
• 60’s x 12
• 75’s x 12
• 85’s x 10
• 85’s x 10
• 85’s x 10

Db Shrugs
• 85’s x 15
• 85’s x 15
• 85’s x 20

Alternating Db Curls
• 55’s x 5

Db Concentration Curls (R/L)
• 55 x 10/10
• 55 x 10/10
• 55 x 10/10

12 sets

Daily total = 24 sets.

NOTE: Think I’ll have to make a Trap/Ab day. This was a lot to try to get in on one day gym time wise.

OFF weights May 3 & 4th.

 

May 1st

Delts, Ab’s

Pre w/o A: K-Otic, 3g salt, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o : 40g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o : AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

W/O: “A”, Delts 15 min’s SpeedBall

Military pin presses (pins at collar bone height)
• Bar warm up
• 95 x 10
• 115 x 10
• 135 x 10
• 155 x 8
• 155 x 7

Single Arm Reverse cable flies (R/L)
• 10 x 10/10
• 15 x 10/10
• 25 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10

12 sets

W/O: B: Ab’s

Pre w/o A: K-Otic, HBM, GlutaZorb
Intra w/o : 30g Karbolyn
Post w/o : AAEFX’s NF Pro whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

Weighted Ab crunches
• 9 sets

Daily total of 21 sets and 2 1/2 hours gym time.

NOTE: Tomorrow is Back, Bi’s and Traps.
Shooting for 1 arm Chin-ups with chair strapped on and chains around my neck.

My weight has been sitting around the 163-164 mark. Absolutely been loving the new cage set up.

 

April 30th

Chest and Tri’s

Wake up: Test Charge
Pre w/o: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 30g Karbolyn (last sets: Cell Rush, LBA)
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM


w/o = “A”(chest), Joint ReHab cream

22 ½ deg. Incline, Bench Pin Press (pins at chest height)
• Bar for warm up
• 135 x 10
• 155 x 10
• 175 x 9
• 185 x 5

Decline Bench Pin Press (pins at 2 board height)
• 185 x 10
• 185 x 10
• 225 x 5
• 225 x 5
• 205 x 9

Flat Pin Press (pins at 1 board height)
• 135 x 10
• 185 x 8 (pretty wiped by this time)
• 185 x 8
LBA, Cell Rush
• 160 x 12
• 160 x 7, totally wiped.

Pin Presses took more out of me than normal presses. 15 total sets.
Just did some heavy chest singles on the 28th playing, not be fully recovered as far as the weights lifted, but worked chest to get back in the rotation. Cage maintenance between sets. Checking bolt tightness with it being a few days of work and it is settled in now.

__________________________________________________ ______________________________

w/o = “B” Tri’s

Pre w/o: Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

Tri press Downs, overhand, ropes, underhand grips Jumbo sets

• 45 x 10/10/10
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10
• 60 x 10/10/10
This was the same as 15 single sets

Lying Db Tri Kick Backs (R/L)
• 15’s x 10/10
• 15’s x 10/10
• 15’s x 10/10
__________________________________________________ ___________

w/o= “C”

Ab Crunches
• 3 sets

36 single sets for the day. Total gym time around 3 hours.

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