June 11th – 17th w/o’s

Posted: June 12, 2012 in Training Logs

June 15th

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Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, 20g’s Karbolyn.
Intra w/o: BCAA’s
Post w/o: AAEFX’s NF-Pro protein, non-fat milk, spinach, 30g Karbolyn shake, AAEFX’s HBM.

w/o:

Pull ups
• Chair and chains x 10
• C+C+22 ½ lb weight x 8
• C+C+22 ½ x 8
• C+C+45 x 5

Db Trap pulls S.S. with DB Low Rows
• 80’s x 20/10
• 80’s x 20/10
• 80’s x 20/10
• 80’s x 20/10

Pull ups (just chair)
• 1 set
Cell Rush, LBA
• 2 sets
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16th and 17th were off weights and was a refeed days.

 June 14th

Speedball 15 min’s
Pre w/o: K-Otic, HMB, 20g’s Karbolyn, 5g pure baking cocoa
Intra w/o: BCAA’s
Post w/o: AAEFX’s NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 30g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: Delt’s and Ab’s

Cable Side Delt Raises (R/L)
• 15 x 12/12
• 20 x 12/12
• 20 x 12/12
• 25 x 10/10
• 25 x 12/12

Incline Bench Ab Crunches, Reps / 3 deep breaths / Reps / 3 deep breaths / Reps / break
• 2 sets
(Same as 6 sets, or 2 jumbo)

Bb Military Presses, saturation work
• Bar warm up
• 65 x 20
• 135 x 15
 LBA, Cell Rush
• 135 x 15
• 135 x 13

 

June 13th

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

Chest

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , 20g Karbolyn
Intra w/o: BCAA’s
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, non-fat milk, 30g Karbolyn shake, AAEFX HBM

NOTE: As you see with my mini cut my carb timing is different. I’m doing 40% in morning and pre w/o, 40% post then last 20% filtered out threw first ½ the day. Then I go all protein and fats later in the day. Started at 170, down to 167.4 lbs.

w/o = Chest, SpeedBall, Joint ReHab

22 ½ deg. Incline, Bb Pin Press’s
• bar x warm up
• 135 x 8
• 185 x 8
• 185 x 8
• 195 x 5
• 225 x 2
• 135 x 20

22 ½ Decline Bb Pin Presses
• 135 x warm up
• 185 x 10
 Cell Rush, LBA
• 205 x 3
• 135 x 15

NOTE: Under the weather so I just did a chest w/o to not totally run myself down.

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June 11th

Started a mini cut.

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 10g AAEFX Karbolyn, BCAA’a
Post W/O: AAEFX Whey Protein, spinach, 25g AAEFX Karbolyn, fat free milk – shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: #1 Bi’s, Power day (Mac helped set up and hold me down. )
EZ Bar Spider Curls
• 85 x 3
• 85 x 3
• 105 x 5
• 125 x 3, I consider a fail, they were sloppy.
• 105 x a sloppy few.
• 105 x 5
• 85 x 8
• 85 x 5
• 85 x 8
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w/o: #2

Pre w/o: AAEFX Test Charge, AAEFX’s HBM’s, K-Otic
Intra w/o: BCAA’s
Post W/O: AAEFX Whey Protein, spinach, 10g AAEFX Karbolyn, fat free milk – shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Tri’s

Tri EZ bar Over Head Extensions
• 2 warm ups sets
• 65 x 4, right elbow felt sore so lowered the weight and went to saturation work.
• 35 x 20
• 35 x 20
• 35 x 20
 Reverse Grip, 4-2-4-1 tempo starting at extension.
• 35 x 20
• 35 x 20
• 35 x 20

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