July 23rd-29th workouts.

Posted: July 24, 2012 in Training Logs

July 29th

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, 30g’s Karbolyn, i-Rush
Intra w/o: BCAA’s, 30g Karbolyn, lemon juice, 5g pure baking cocoa, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, Low-fat chocolate milk, spinach, pineapple and 20g Karbolyn, AAEFX’s HBM.

w/o: Mid-day – Back

Pro Grip Lat Pull Downs, to front
• 95 x 15, warm up
• 165 x 10
• 205 x 10
• 255 x 3

“V” Handle Pull Downs
• 255 x 3
• 300 x 1
• 345 x 1
• 345 x 1
• 205 x 10

Cell Rush, LBA

Pull-ups, wide grip, palm’s toward each other.
• 3 sets

 

July 28th

Chest and arms:

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

w/o = Morning w/o, SpeedBall, Joint ReHab

Bb 22 ½ deg. Decline Press
• Bar x warm up
• 205 x 5
• 225 x 5
• 255 x 3
• 275 x 1
• 285 x 1
• 255 plus micro chains x 3

Bb 22 ½ deg. Incline Press
• 205 x 3
• 255 x F, changed out Versa-Grips for gloves try again
• 255 x 1
• 270 x 1, PR
 Cell Rush, LBA
• 205 x 5
• 185 x 10
__________________________________________________ ______________________________

w/o = “#2” Tri’s and Bi’s

Pre w/o: HBM, GlutaZorb, K-Otic
Intra w/o: BCAA’s, 25g Karbolyn, 5g pure baking cocoa
Post w/o: HBM, GlutaZorb, nonfat milk, NF –Pro

Arm play w/o with Dakota

July 25th

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa, 30g Karbolyn, i-Rush
Intra w/o: 30g AAEFX Karbolyn, BCAA’s
Post W/O: AAEFX Whey Protein, spinach, 20g AAEFX Karbolyn, pineapple, low-fat chocolate milk – shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Morning

Lets see if the left delt and right elbow cooperates.

Db Spider Curls

• 30’s x many for warm up
• 50’s x 5, Hammer grip
• 50’s x 5, palm up

Seated Alternating Db Curls (R/L)
• 50’s x 5/5
• 50’s x 5/5
• 50’s x 4/4
• 50’s x 6/6

Because of elbow I’ll be keeping this part of w/o short and sweet. Keep it short to allow staying in rotation and lift again tomorrow and not have to take many weeks off.

“V” Handle Close body Tri Press Downs
• 95 x 10/5, cable on right of neck then the left side. Right tri/elbow said “Enough”

“V” Handle Press downs
• 25 x 20 underhand grip, 20 overhand grip

Incline Bench, 2 arm, Db Kickbacks with a hard squeeze
• 20’s x 15, Heard a “POP” in right elbow. Funny thing is it felt good.
• 30’s x 10
• 30’s x 10
 Cell Rush, LBA
• 30’s x 10
• 30’s x 12

Time and workout management leads to more gains over time than just pushing hard every time and not respecting your body when you have a injury. This will just lead to needing to see a Doc or surgery and/or major recovery time.

No one knows your body better than your own body. So shut up and listen.

July 24th

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, 20g’s Karbolyn, i-Rush
Intra w/o: BCAA’s, 20g Karbolyn, lemon juice, 5g pure baking cocoa, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, Low-fat chocolate milk, spinach, pineapple and 20g Karbolyn, AAEFX’s HBM.

w/o: Morning- Back, concentrating on direct muscle doing the work.

Pro Grip Lat Pull Downs, to front
• 95 x 15, warm up
• 165 x 10
• 165 x 10
• 165 x 10

“V” Handle Pull Downs
• 165 x 10
• 165 x 10
• 165 x 10

Cell Rush, LBA

Pull-ups
• 3 sets

i-Rush Note: Back swelled big time.

July 23rd

Chest:

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

w/o = Morning w/o, SpeedBall, Joint ReHab

Bb 22 ½ deg. Incline Press
• Bar warm up x 20
• 185 x 10
• 205 x 10
• 225 x 10
• 225 x 7, F on rep 8
• 225 x 10

Bb Flat press
• 225 x 5
• 225 x 3, F of 4- Left shoulder gave out.
• 205 x 7

Bb 22 ½ deg. Decline Press
• 205 x 7
 Cell Rush, LBA
• Peanut shut me down.

I was a little worried about doing Delts the day before Chest. We will see what the next rotation brings.
Theres a chance I may have to stay way from Flat Bb presses. Flat Db don’t bother me.
Until I tried Flat Bb again, I was on the come back again.

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