June 18 – 25 workouts.

Posted: June 19, 2012 in Training Logs

 June 25th (23rd and 24th off weights. Re-feed on 23rd.)

Today Chest and Tri’s:

1 hour post breakfast

Pre w/o: K-Otic, 5g pure baking cocoa, HBM, GlutaZorb,
Intra w/o: BCAA’s, natural Lemon juice
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, 30g Karbolyn shake, AAEFX HBM

Morning B/W = 165.6

w/o = Chest, SpeedBall, Joint ReHab

22 ½ deg. Decline, Db Press’s, Mac helped with loading.
• 60’s x 8
• 80’s x 8
• 100’s x 8
• 110’s x 8, PR
• 120’s x 3, new no spotter, no help out of hole, PR

Bb 22.5 Incline Presses
• 135 x warm up
• 205 x 5
• 225 x 3
• 245 x 1
• 255 x 1, PR
• 265 x F
 Cell Rush, LBA
• 205 x 5, first rep was pin press
• 135 x 20

__________________________________________________ ______________________________

w/o = “#2” Tri’s, right elbow a little tender but going to see what I can do.

Pre w/o: HBM, GlutaZorb
Intra w/o: BCAA’s, K-Otic, 20g natural lemon juice.
Immediate Post w/o: Chicken, cheese, onion, Taco Sauce homemade Burrito made with a Flat Out crust.

“V” Handle Tri press Downs, overhand, underhand grip. S.S.’s
• 55 x 10/10
• 55 x 10/10

Db Kick Backs
• 8 set

 ——————————————————-

June 20th
Still at 166.6 even after eating supper last night at our freinds house.

Back and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, , 20g Karbolyn(in oatmeal)
Intra w/o: BCAA’a, 5g’s pure Baking cocoa, 20g lemon juice, before last sets: LBA, Cell Rush
Immediate Post w/o: NF Pro whey, spinach, 30g Karbolyn, 10g soy nut shake.

W/O: #1, Back (85 deg’s, 75% humidity in house.)

Pull ups, Chin ups, Pro Grip Lat Pull Down, 3 way (Jumbo sets)
• 10-10-145 x 10
• 10-10-145 x 10
• 10-10-145 x 10 (up to same as 9 single sets)
• 10-6-145 x 8
 Cell Rush, LBA
• 10-10-145 x 10
Same as 15 single sets.
__________________________________________________ ___________________________________
W/O: “2” Bi’s

Pre w/o: K-Otic
Intra w/o: BCAA’s, 35g’s pure lemon juice
Post w/o: Flat out pizza made to fit in macro’s

Db Concentration curls (R-L)
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10

Low Pulley Rope Curl’s
• 55 x 15
• 65 x 15
• 85 x 15
• 105 x 15

 

June 18th

Today Chest and Tri’s:

1 hour post breakfast

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , (20g Karbolyn with Breakfast)
Intra w/o: BCAA’s, 5g pure baking cocoa
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, 30g Karbolyn shake, AAEFX HBM

NOTE: Did my re-feed over weekend. Mon morning B/W = 168.8
w/o = Chest, SpeedBall, Joint ReHab

22 ½ deg. Incline, Bb Pin Press’s at 4 board height
• bar x warm up/alignment test
• Above again
• 135 x 15
• 205 x 10
• 225 x 4
• 215 x 5
• 205 x 6

Bb Presses
• 135 x warm up
• 225 x 4
• 225 x 4
 Cell Rush, LBA
• 205 x 6
• 135 x 20
__________________________________________________ ______________________________

w/o = “#2” Tri’s

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

“V” Handle Tri press Downs, overhand, underhand grip. S.S.’s
• 55 x 10/10
• 65 x 10/10
• 75 x 10/10
• 75 x 10/10
• 55 x 15/15

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