July 16th – 22nd workouts

Posted: July 16, 2012 in Training Logs

July 22nd

Delts

Pre w/o: K-Otic, 5g Pure baking cocoa, 25g Karbolyn, HBM, GlutaZorb, i-Rush
Intra w/o: BCAA’s, 30g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, non-fat milk, 30g Karbolyn, spinach shake. HBM, GlutaZorb

W/O: Delts 15 min’s SpeedBall, A Sunday short but sweet.

Bb Military Press alternating between front of neck and behind.
• Bar x warm up 10/10
• 65 x 10/10
• 85 x 10/10, slowed way down the tempo
• 85 x 10/10
• 85 x 10/10

Cable Rear Flys (L/R)
• 25 x 10/10
• 25 x 10/10
• 25 x 10/10
 Cell Rush, LBA
• 25 x 10/10
• 25 x 10/10

Short, sweet to the point. Same as 15 single sets, at a slow tempo.

 

July 19th IronMaster

Today Chest:

Pre w/o: K-Otic, 5g pure cocoa, HBM, GlutaZorb, i-Ruch 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 40g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 20g Karbolyn, V-C, pineapple shake, AAEFX HBM
w/o = Mid day w/o, SpeedBall, Joint ReHab

Bb 22 ½ deg. Decline Press
• 135 x 10
• 185 x 10
• 205 x 3
• 255 x 3
• 285 x 1
• 295 x F
• 295 x Failed ½ way up for lock out.
• 225 x 10

Bb 22 ½ deg. Incline Press
• 135 x 7, clicking in left shoulder
 Cell Rush, LBA
• 205 x 10
• 225 x 9, failed on rep 10

July 17th

Back and Bi’s

Pre w/o: K-Otic, HBM, 20g Karbolyn, GlutaZorb, i-Rush
Intra w/o: BCAA’s, 30g Karbolyn, 5g’s pure Baking cocoa, before last sets: LBA, Cell Rush
Immediate Post w/o: HBM, GlutaZorb, NF Pro whey, spinach, non-fat milk, 5 almonds, 40g Karbolyn shake.

W/O: “am” Back

“V” Handle Lat pull downs
• 95 x warm up
• 165 x 10
• 170 x 10
• 170 x 10

Pro Grip Lat Pull-downs to front
• 170 x 10
• 170 x 10
• 170 x 10

Db Low rows, 22 ½ deg. Incline Bench, face down
• 85’s x 10
• 85’s x 10
• 85’s x 10
 Cell Rush, LBA
• 85’s x 12
• 85’s x 12

i-Rush NOTE: Back had a great pump and felt swelled. Looked good also.

__________________________________________________ ___________________________________
W/O: “pm” Bi’s

Pre w/o: K-Otic, HBM
Intra w/o: BCAA’s, 50g’s Karbolyn
Post w/o: non-fat milk and chicken breast

W/O:

Db Concentration Curls, slowww (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 40 x 10/10
• 40 x 10/10

July 16th

Today Chest and Tri’s:

Pre w/o: K-Otic, , 10g Karbolyn, 5g pure cocoa, HBM, GlutaZorb, i-Ruch 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 20g Karbolyn, V-C, pineapple shake, AAEFX HBM

w/o = Chest, SpeedBall, Joint ReHab, rep range work

Bb 22 ½ deg. Decline Press
• 170 x 10
• 185 x 10
• 205 x 10
• 225 x 8
• 185 x 15

Bb 22 ½ deg. Incline Press
• 135 x 10
• 185 x 10
• 200 x 10
• 200 x 10
 Cell Rush, LBA
• 135 x 20 speed reps
• 135 x 20 speed reps

i-Rush 475 note: I was going to go post w/o but I love how it works taking it pre w/o so just going to stay with that.
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: HBM, GlutaZorb, K-Otic
Intra w/o: BCAA’s, 30g Karbolyn, 5g pure baking cocoa
Post w/o: HBM, GlutaZorb, nonfat milk, NF -Pro

Tri press Downs, “V” Handle, Underhand and Overhand grip, Super sets, slow
• 25 x 15/15
• 45 x 15/15

REVERSED ROTATION
• 45 x 15/15
• 40 x 15/15

Reverse Rotation, went to straight bar
• 40 x 15/15
• 40 x 15/15

Single arm Tri Press Downs, Overhand/Underhand
• R = 15 x 15/15, L = 15 x 15/15
• R = 15 x 15/15, L = 15 x 15/15

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