May 7th-13th workouts

Posted: May 8, 2012 in Training Logs

 May 9th

Chest

Pre w/o: AAEFX’s K-Otic, 10g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o: 30g 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) , 30g’s AAEFX Karbolyn, spinach, non-fat milk, soy nut shake. Glutazorb

w/o A : Chest, Flat Bench power day.

Bb Bench Presses, 60 sec breaks
• 135 warm up
• 185 x 3
• 205 x 2
• 225 x 2
• 245 x 1, 4-1-3-rack tempo
• 255 x 1
• 265 x 1, Delt feeling ok but stopped here to save it, to soon to go any higher on flats.
• 225 x 5

22 ½ deg. Incline Bb Presses
• 135 x 15
• 135 x 15
• 135 x 15

Bb Decline Presses
• 185 x 5, left shoulder sounded funny, SpeedBall, now it let’s try this again.
• 185 x 10, SpeedBall
Cell Rush, LBA
• 185 x 10
• 185 x 8

15 sets

 

May 8th

Traps, Speedball 15 min’s

Pre w/o’s: K-Otic, HMB, 20g’s Karbolyn, 5g pure baking cocoa
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: “A”

Db, Face down, Incline Bench, shrugs/trap pulls
• 2 warm up sets
• 120’s x 20
• 120’s x 20
• 150’s x 5, 10lb. and 5lb. Plates added on ends, plates fell off.
• 150’s x 10, plates fell off again.
• 120’s x 20
• 120’s x 20
LBA, Cell Rush
• 120’s x 20
• 120’s x 20

10 sets

w/o: “B”

Pre w/o’s: K-Otic, HMB, 10g’s Karbolyn, 2g pure baking cocoa
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

Seated Db Shrugs
• 85’s x 20
• 85’s x 20
• 85’s x 20
• 85’s x 20
• 85’s x 20, had to fight to get these.

Daily total = 15 sets.

NOTE: Short and sweet but hit the spot.

 

May 7th  Planed on going to Back and Bi’s, Chest and Tri but didn’t work out that way.

Back and Ab’s

Wake UP: AAEFX’s Test Charge.
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, (higher carb breakfast, w/o 1 hour post so no pre w/o Karbolyn).
Intra w/o’s: 20g Karbolyn , Cell Rush and LBA right before the last sets.
Post w/o’s: AAEFX’s protein’s (NF Pro, ½ serving IGF-33), non-fat milk, spinach, 30g Karbolyn shake, AAEFX’s HBM.

w/o:”A”, Back, 30 sec breaks

RK Pull ups
• 2 sets

RK High Rows, 4-1-4-1 tempo
• 95 x 12
• 145 x 10

Chest supported 22 ½ Incline Bench Db Low Rows
• 70’s x 15
• 70’s x 15
• 70’s x 15
• 70’s x 15

“V” Handle Lat pull downs, 4-1-4-1 tempo
• 145 x 10
• 145 x 10
• 145 x 8, wiped out

RK pull ups
Cell Rush, LBA
• 3 sets

14 sets
__________________________________________________ _______________

w/o:”B”, Back and Ab’s

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

Chin-up Grip Lat pull downs S.S. with Incline Ab Crunches, I have found I can do Incline Crunches on my new bench without back or tail bone pain. Happy dance, another plus with my new set up.
• 145 x 10 / 30
• 145 x 10 / 30
• 145 x 15 / 30
• 145 x 15 / 30

Daily total= 22 sets

Advertisements

Comments are closed.