June 4th – June 10th workouts

Posted: June 4, 2012 in Training Logs

 June 10th

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, 25g’s Karbolyn.
Intra w/o: 25g Karbolyn, BCAA’s
Post w/o: AAEFX’s protein’s (NF Pro, ½ serving IGF-33), non-fat milk, spinach, 10g Karbolyn shake, AAEFX’s HBM.

w/o: power day

RK Pull ups
• 2 warm up sets

“V” Handle Lat Pull Downs (my plate loaded Body Solid Lat Pull-Down is only rated- up to 300 lbs. )
• 170 x 3
• 220 x 3
• 265 x 3,
310 x 1
320 x 2, Recorded and watched the vid to see how the LPD held up. LPD never even flexed. Even though it felt and looked like it was while I was doing them.
310 x 2
• 265 x 3
• 220 x 5
• 170 x 12

RK pull ups
 Cell Rush, LBA
• 3 sets

Plan was to do Chin ups with Mac on my back but he hurt his ankle doing tricks on his kick scooter just before my w/o.

 

June 9th

Chest max effort.

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , 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, 30g Karbolyn shake, AAEFX HBM

w/o = Chest, SpeedBall

22 ½ deg. Decline, Bb Press’s
• 135 x warm up
• 205 x 5
• 255 x 1
• 265 x 1
• 275 x 1
• 285 x 1
• 290 x 1, PR, 1.7 x’s my present bulking body weight
• 205 x 10, 4-1-4-1 tempo

22 ½ Incline Bb Presses, slow, saturation work
• 135 x 15
• 135 x 15
 Cell Rush, LBA
• 135 x 15
• 135 x 15

NOTE: Never would have tried the 290 without the cage.

June 6thIronMaster

Back and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa, 25g Karbolyn, 3g salt
Intra w/o: 30g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: NF Pro whey, spinach, pineapple, fig bar, non-fat milk shake.

W/O: #1, Back

Pro Grip Lap Pull Downs to front
• 95 x 15, warm up
• 165 x 10
• 215 x 10
• 235 x 10
• 235 x 10

Db 22 ½ deg. Incline Low Rows coming to thighs. 5 count squeeze on contraction every rep.
• 40’s x 10
• 40’s x 10
• 40’s x 10

RK Pull ups
 Cell Rush, LBA
• 10
• 12
• 12
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W/O: “2” Bi’s

Pre w/o: K-Otic ,30g Karbolyn
Intra w/o: BCAA’s, 20g Karbolyn
Post w/o: NF Pro whey (late w/o and I hit my daily macro’s so this was it)

Low Pulley Rope Curl’s
• 55 x 15
• 75 x 15
• 75 x 15
• 75 x 15

“V” Handle Curls
• 75 x 15
• 75 x 15
• 75 x 15
• 75 x 15

Looks like light w/o’s, but I did slower controlled tempo and really felt them.

 

June 4th

Chest and Tri’s

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , Joint ReHab
Intra w/o: 25g Karbolyn, BCAA’s, 5g 100% pure natural Cocoa
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, non-fat milk, pineapple and, spinach, 30g Karbolyn shake, AAEFX HBM

w/o = “#1”, Chest, SpeedBall

22 ½ deg. Decline, Bb Press’s
• 135 x warm up
• 185 x 10
• 245 x 5
• 250 x 5
• 250 x 3 (took a wider grip)

Db Flat Bench Press, self-load.
• 30’s x 2 sets = for warm up and set up.
• 80’s x 12
• 100’s x 5
 Cell Rush, LBA
• 100’s x 5
• 85’s x 10
11 sets, 55 reps + warm up and set up reps.

NOTE: Short sweet and to the point. Now with the cage and how I can adjust the bench below the bar/racking. I’m looking at getting some Power Hooks for Db work. I worked with a chain set up but the way the IronMasters adjust between sets, a chain set up won’t work but the Power Hooks will.
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: BCAA’s, 20g Karbolyn
Immediate Post w/o: Chicken, beef, cheese, onion, tomato, pineapple homemade pizza made with a Flat Out crust.

Tri press Downs, overhand, ropes, underhand grip. Jumbo sets
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
Same as 15 single sets. 150 reps.

Daily total= same as 26 single sets, 205+ reps

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