May 28th – June 3rd workouts.

Posted: May 29, 2012 in Training Logs

 June 1st (2 day log)

Chest , Saturation work

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, 5g 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, 25g Karbolyn shake, AAEFX HBM

w/o = “#1”, Chest (15-20 reps no less)

22 ½ deg. Incline, Db Press’s
• 5 sets
Cell Rush, LBA

Db Flies
• 3 sets quick and very light weight

NOTE: Peanut shut me down but I squeezed the flies in and kept an eye on him as he did me.

No night w/o.
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June 2nd

w/o = Full body saturation ( well full body for me. lol )

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, 5g Pure baking cocoa
Intra w/o: BCAA’s, 50g Karbolyn
Immediate Post w/o: AAEFX whey protein powers, spinach, non-fat milk, pineapple, 30g Karbolyn shake.

Tri press Downs, ropes, overhand, underhand, overhand grips. Quad sets

• 45 x 10/10/10/10
• 45 x 10/10/10/10
• 45 x 10/10/10/10
• 45 x 10/10/10/10
Same as 16 single sets. 160 reps

Bb Bench Press S.S. Pin Press’s (pins at chest height)
• 135 x 15/6
• 135 x 15/5
• 135 x 15/5
Same as 6 single sets. 61 reps

Db Alternating curls S.S. “V” Handle Lat Pull Downs
• 30’s x 15 / 95 x 15
• 30’s x 15 / 95 x 15
• 30’s x 15 / 95 x 20
Same as 6 single sets, 95 reps.

As you notice I did small muscle groups first, this was so the fibers for the large muscle groups were recruited more and forced to do more work on their lifts and not rely on the small for doing the work.

28 single sets for the day.

316 total reps.

 

May 30th

Back and Bi’s, Super Set day.

Worked out with Mac.

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: my normal shake.

W/O: #1, Back, Super Sets.

Lap Pull Downs Chin ip Grip S.S. with Pro Grip Lat Pull Downs to back of neck.
• 95 x 12 / 95 x 12
• 115 x 12 / 115 x 12
• 165 x 10 / 165 x 10
• 185 x 10 / 185 x 10
Same as 8 singles

Pull Ups S.S. with Chin Up Grip
• 12/12
• 12/11
 Cell Rush, LBA
• 12/9
• 12/10
w/o total, same as 16 singles.
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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 with supper

Bi High Pulley Curl Downs S.S. with “V” Handle Low pulley Curls
• 55 x 15/15
• 60 x 15/15
• 60 x 15/15
• 60 x 20/20, Think the neighbors heard this grind. Lol

“V” Handle Reverse Curls S.S. DB Spider Curls
• 60 x 15 / 35’s x 15
• 60 x 15 / 35’s x 15
• 60 x 15 / 35’s x 15
• 60 x 20 / 35’s x 20

Same as 16 single sets.
Arms pumped
Daily total = 32 single sets.

 May 29th

Delts (Only one workout today)

Speedball 15 min’s

Pre w/o: K-Otic, HMB, 30g’s Karbolyn,(5g pure baking cocoa with earlier meal)
Intra w/o: 30g’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:

Bb Military Presses
• 2 warm up sets
• 135 x 10
• 155 x 5 Weight for reps PR on true upright M/P
• 160 x 5 NEW PR
• 135 x 9 Back to 135 due to back.

Db Rear Flies Palms towards feet on 22 ½ deg. Incline Bench

• 30’s x 12
• 30’s x 12
• 30’s x 12
• 30’s x 12
 LBA, Cell Rush
• 30’s x 15
• 30’s x 15
12 sets

Note: Not feeling the best, back spasms and drained from all the mosquito bites yesterday (I’m allergic. ) but did the work. I’ll never get today back.

 

May 28th

My Body Solid Power Cage and 1000lb. rated Body Solid Bench.

Chest and Tri’s
Pre w/o: AAEFX Test Charge, K-Otic, 25g Karbolyn, 3g’s salt, HBM, GlutaZorb, 5g 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 Incline Power day), SpeedBall, Joint ReHab cream, hoodie to heep it all warm

22 ½ deg. Incline, Bench Press
• Bar warm up / set up
• 135 x 10
• 155 x 10
• 185 x 10
• 205 x 8
• 225 x 4, Rep PR
• 245 x 1, weight PR
• 250 x 1, NEW weight PR
• 225 x 3, failed on 4th
 Cell Rush, LBA
• 205 x 1 rep pin press to return to rack and off the spotters.
• 205 x 6
• 185 x 10
• 185 x 10
13 total sets, a Rick Flair’s “Woooooooooaa”

NOTE: Training with keeping my arms to a 90deg. (Set spotters up to make sure I hit 90 and no more.) My Delts have been happy with me and getting stronger again allowing more weight to hit Pecs better, I just use a little closer grip to create more squeeze on contraction.
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w/o = “2” Tri’s
Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, 20g Karbolyn
Intra w/o: BCAA’s, 30g Karbolyn
Immediate Post w/o: Charcoal grilled chicken breast, Johnsonville brat and a Angus burger with jalapeno.

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

• 45 x 10/10/10
• 50 x 10/10/10
• 60 x 10/10/10
• 60 x 10/10/10
Same as 12 singles.

Cage dips (like bench dips but on the safety bar and feet on my chair) DEEP
• Body weight x 30
• B/W x 30
• B/W x 40

28 single sets for the day. Total gym time around 2 hours.

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