May 21st-27th workouts

Posted: May 21, 2012 in Training Logs

May 26th

Back and Bi’s, Super Set suicide day, YYAAA baby.

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa, 25g Karbolyn, 3g salt
Intra w/o: 25g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: Sunway 6” sub Chicken teriyaki on whole wheat, non-fat milk, AAEFX’s HBM, GlutaZorb

W/O: #1, Back, lighter weight but Super Sets.

Low Db Rows 22 ½ deg. Incline Bench S.S. with Pro Grip Lat Pull Downs to back of neck.
• 90’s x 10 / 95 x 10
• 90’s x 10 / 95 x 10
• 90’s x 10 (last rep Static Hold) / 95 x 10 (last rep S. H.)
Same as 6 singles

RK Pull Ups S.S. with Chin Up Grip
• 12/10
• 12/10, light headed
 Cell Rush, LBA
• 15/5, Oh crap this hurt so good.
• 8/6, almost blacked out.
Same as 8 singles
When you think you can’t do another rep do 3 more.

Same as 14 singles.
__________________________________________________ ___________________________________

W/O: “2” Bi’s

Pre w/o: K-Otic ,20g Karbolyn
Intra w/o: 30g Karbolyn, BCAA’s
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake

Bi High Pulley Curl Downs S.S. with “V” Handle Low pulley Curls
• 55 x 15/15
• 55 x 15/15
• 55 x 15/15
• 55 x 15/15

“V” Handle Reverse Curls S.S. DB Spider Curls

• 55 x 15 / 30’s x 15
• 55 x 15 / 30’s x 15
• 55 x 15 / 30’s x 15
• 55 x 15 / 30’s x 15

Same as 16 single sets

Daily total = 30 single sets.
Gym time 2 hours.

 

May 24th was off weights day.

 May 25th

Chest and Tri’s

Pre w/o: K-Otic, 30g Karbolyn, 3g’s salt, HBM, GlutaZorb, 4g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 45g Karbolyn, BCAA’s
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM

w/o = “#1”(Chest Power day), SpeedBall, Joint ReHab cream, hoodie to heep it all warm

22 ½ deg. Decline, Bench Press
• Bar warm up
• 185 x 10, warm up
• 225 x 5
• 245 x 3
• 255 x 3
• 275 x 1
• 285 x 1 Tied PR but way more controlled.
• 290 x F, bad un-rack
• 290 x F, no excuse
• 255 x F, bar must be bent, on the un-rack it rolled in my hands.
• 255 x 1,yep, bar has a slight bend in it.
 Cell Rush, LBA
• 205 x 10
• 205 x 10
13 total sets (6 completed work sets, 2 w/u, 3 F’s, 2 sat’s.)

NOTE: Set #8 may have been where I bent my bar. The instant stop on spotters from 3” up at the fail point could have been equivalent to 500lbs. + on the bar. (It’s only a entry level Hampton economy bar = 500lb. test, as lifters know the racking weight or fail weight on spotters can almost double the weight on a bar just like a car’s impact speed equivalent in a wreak.)
__________________________________________________ ______________________________

w/o = “2” Tri’s

Pre w/o: K-Otic, HBM, GlutaZorb, 25g Karbolyn
Intra w/o: BCAA’s, 3g Pure baking Cocoa
Immediate Post w/o: AAEFX’s NF Pro, non-fat milk, spinach shake, AAEFX HBM

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

• 35 x 15/15/15
• 40 x 15/15/15
• 40 x 15/15/15
9 singles

EZ Bar Overhead Tri Extensions Hammer grip S.S. with underhand grip (Versa Gripps to keep grip on rev. grips ) 4-4-4-1 tempo
• 40 x 10/10
• 40 x 10/10
4 singles, concentrated on the stretch

Cage dips (like bench dips but on the safety bar and feet on my chair) DEEP
• Body weight x 30
• B/W x 30
15 w/o total single sets

28 single sets for the day. Total gym time around 2.5 hours.

May 23rd

Back and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa, 25g Karbolyn
Intra w/o: 25g 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, non-fat milk, pineapple shake. AAEFX’s HBM

W/O: light workout. Short and sweet

Low Db Rows 22 ½ deg. Incline Bench
• 90’s x 10
• 90’s x 12
• 90’s x 12

Pro Grip Lat Pull Downs behind neck 3-1-3-1 tempo
• 95 x 10
• 115 x 12
• 115 x 12

“V” Handle Cable Curls 3-1-3-1 tempo with a hard squeeze on contraction
• 55 x 12
• 55 x 12
• 55 x 12
• 55 x 12
• 55 x 12

May 22th
Delts, Abs and Traps

Speedball 15 min’s
Pre w/o: K-Otic, HMB, 25g’s Karbolyn, 5g pure baking cocoa
Intra w/o: 25g’s Karbolyn, BCAA’s
Post w/o: AAEFX’s NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 25g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: “A” Delts

Bb Military Presses
• 2 warm up sets
• 135 x 10
• 140 x 8
• 150 x 5
• 150 x 5

Db Rear Flies on 22 ½ deg. Incline Bench
• 40’s x 10
• 30’s x 12
• 30’s x 12
• 30’s x 12
 LBA, Cell Rush
• 30’s x 13
• 30’s x 15
12 sets

w/o: “B” Traps

Pre w/o’s: K-Otic, HMB
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
• 90’s x 20
• 90’s x 20
• 90’s x 20
• 90’s x 20, last one a static hold
• 90’s x 20, last one static hold.

Daily total = 17 sets.

 

May 21st

Chest and Tri’s, right elbow little tender yet so I’ll lesson to body very well today as far as weights I push.

Pre w/o: K-Otic, 25g Karbolyn, 3g’s salt, HBM, GlutaZorb, 4g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 25g Karbolyn, BCAA’s
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM

w/o = “#1”(Chest), SpeedBall, Joint ReHab cream, hoodie to heep it all warm

22 ½ deg. Decline, Bench Press
• Bar warm up
• 135 warm up
• 185 x 10
• 225 x 6
• 225 x 8 ( I changed out gloves to my Schieks)
• 245 x 3 close grip

22 ½ deg. Incline Bb Presses
• 205 x 4
• 205 x 6
• 225 x 3
LBA, Cell Rush
• 185 x 7
• 155 x 12
• 155 x 12

12 sets

I’m happy with the way things went. Elbow let me know it was there but it held up great.
__________________________________________________ ______________________________

w/o = “2” Tri’s

Pre w/o: K-Otic, HBM, GlutaZorb, 15g Karbolyn
Intra w/o: 25g Karbolyn, BCAA’s
Immediate Post w/o: AAEFX’s NF Pro, non-fat milk, fig bar, spinach shake, AAEFX HBM

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

• 25 x 12/12/12
• 30 x 15/15/15
• 30 x 15/15/15
9 singles

Over S.S. with Under hand grip “V” Handle Tri press Downs
• 30 x 15/15
• 30 x 20/20
• 30 x 20/20
6 singles

EZ Bar Overhead Tri Extensions Hammer grip S.S. with underhand grip (Versa Gripps to keep grip on rev. grips ) 4-4-4-1 tempo
• 35 x 10/10
• 35 x 10/10
4 singles, concentrated on the stretch

Reverse grip “V” handle Tri press Downs
• 30 x 30
• 30 x 30
• 30 x 30

Cage dips (like bench dips but on the safety bar and feet on chair) DEEP
• Body weight x 30
• B/W x 30
24 sets

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

Advertisements

Comments are closed.