Sep 3rd – 9th workouts

Posted: September 4, 2012 in Training Logs

Sep 9th is a off weights day.
 
Sep 8th morning weight = 164.8

Re-feed day today. 166.6 down to 164.8 (morning). This week a 1.8 lb. drop.

 
Back and Bi’s

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

W/O: Db and body weight work, slow tempo

Pull Ups
• 3 sets

Db Low Hammer Grip rows, 22 ½ deg. Incline Bench, face down S.S. with Db Elbows wide “T” bar style Rows.
• 70’s x 10/10
• 70’s x 10/10
• 70’s x 10/10
(Same as 6 singles)

Seated 45deg. Incline Bench, Alternating Db Curls
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Concentration Curls (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10, no brake, right into next set
• 30 x 10/10
 Cell Rush, LBA
• 30 x 10/10, no brake, right into next set
• 30 x 10/10

Chin Ups
• 3 sets

21 single sets for the day

 

Sep 7th

Body Weight = 164.8

Chest and Tri’s, Db and body weight work.

Changed things up a little with sups today due to sleeping later and w/o timing.

Pre w/o: K-Otic, HBM, Joint ReHab cream
Intra w/o: BCAA’s, 5g pure cocoa, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Low-fat Chocolate Milk, pineapple shake, AAEFX i-Ruch 475, HBM, Karbolyn, GlutaZorb

w/o = slow 4-1-4-2/squeeze = tempo, Chest is still tender to the poke yet for Monday. Whoo Yaa

Db 22 ½ deg. Decline Press
• 60’s x 10
• 70’s x 10
• 80’s x 10

Db 22 ½ deg. Incline Press
• 80’s x 10
• 80’s x 10
• 80’s x 10

Flat Bench Db Flies, bottom 2/3rd with all pec exploding contractions
• 10’s x 20
• 15’s x 20
• 15’s x 22, ouch

Cage Style (bench) Dips, Deep
• 20
• 20
• Cell Rush, LBA
• 25
• 30
• 35
__________________________________________________ _______________

Sep 5th

Body weight: down to 165.6

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, Karbolyn, i-Rush
Intra w/o: BCAA’s, Karbolyn, pure baking coca, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, Low-fat chocolate milk, spinach
and Karbolyn, shake, AAEFX’s HBM.

w/o:

Single Arm Pull Downs (R/L), slow and controlled
• 55 x 10/10
• 55 x 10/10
• 60 x 10/10
• 60 x 10/10

“V” Handle Pull Downs
• 95 x 10
• 115 x 10
• 115 x 10

Wide grip Pull Ups S.S. with Chin Ups
• 2 set

Cell Rush, LBA

Wide Grip Pull ups
• 2 set
• Clocked 15 sec static hold
• Clocked 26 sec static hold
• 1 set of reps

Man I felt it. Loved it.

Sep 4th

Body Weight down to = 166.0

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, i-Rush
Intra w/o: BCAA’s, LBA, Cell Rush, pure baking cocoa
Post W/O: AAEFX Whey Protein, spinach, 10g AAEFX Karbolyn, low-fat chocolate milk, shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Controlled 4-1-4-1 tempo, Joint ReHab right before w/o.

Bi Straight Bar Curl Downs S.S. with Tri Press Downs.
• 25 x 15/15
• 55 x 15/15
• 55 x 15/15
(Same as 6 singles)

Tri Press downs – underhand /ropes/overhand grip ( Jumbo sets )
• 25 x 10/10/10
• 35 x 10/10/10
• 35 x 10/10/10
(Same as 9 singles)

Straight Bar Bi Curls
• 35 x 10
• 55 x 10
• 55 x 10

Tri Press Downs, straight bar
• 55 x 10
• 55 x 10
• Cell Rush, LBA
• 55 x 10
• 55 x 10
• 55 x 20 ground out

23 single sets for the day.

Sep 3rd

Body Weight: 166.6 this morning.

Chest

First day back to all rep range work finished off with a couple saturation sets. I’ll plan on days 1-3 doing mostly barbell and cable work then a day off, next rotation – mostly dumbbell and cable work.

Leaving my ego at the door. I’m going to shorter brakes between sets (average of 20-30 sec.’s), no less than 5 reps and a slower tempo. Making every rep count.

Pre w/o: AAEFX’s K-Otic, HBM, GlutaZorb, Karbolyn, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o: BCAA’s, Pure Baking cocoa, AAEFX’s Cell Rush and LBA
Post w/o’s: 8 oz. Low-fat milk, a AAEFX protein’s, spinach, Karbolyn shake. Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Presses
• 135 x 10
• 185 x 10
• 205 x 10
• 225 x 5
• 205 x 5

22 ½ deg. Decline Bb Presses
• 205 x 8
• 205 x 8
• 205 x 6
• 185 x 10 (I took a little longer brake, felt like I was going to pass out. Took in extra water.)
• 185 x 9 (CNS failed.)

Low Cable Single Arm Flies, lying on bench (R/L)
• 25 x 10/10
• Cell Rush, LBA
• 25 x 10/10
• 25 x 10/10

Ab crunches (3 – 5 sec. brakes between sets)
• 6 sets

Day 19 total sets.

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