9/10 thre 9/16 workouts

Posted: September 10, 2012 in Training Logs

Up to Sep 17th

Had a relaxed cheet day Sat and was up to 166.6 Sunday morning.
I medded up and comp rebooted for a update and I didn’t save my food in ProTrack so I had to fill it all back in and I messed up my macro’s bad.
1935 cals and yes I gained weight.
148 pro
99 carb
102 fats
3981 mg sodium
1.5 gallons of water (extra sodium washed out, 2400mg’s is my daily set point )

Sunday I was back to
1467 cals
pro 187g (2 g’s over )
carb 104g (150 is the starting set point, doing my own style of carb cycling)(learned threw my logs not a book)
fat 40g ( 1 under)

Ill do this threw Tues or Wed. Then a small raise depending on the body check Tue.

Today (Monday 17 th morning) I’m back down to 165.4
I’ll be doing a body analysis on Tue. morning.

 

Aug 14th

Body Weight = 165.2

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

Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream
Intra w/o: BCAA’s, pure cocoa, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, HMB’s, Karbolyn, GlutaZorb spinach, non-fat milk, blue berry shake.

w/o:

Db 22 ½ deg. Decline Press
• 75’s x 10
• 100’s x 10
• 100’s x 10

Db 22 ½ deg. Incline Press
• 85’s x 10
• 85’s x 10
• 80’s x 6

Cage Style (bench) Dips, Deep
• 20
• 20
• Cell Rush, LBA
• 35
• 40
• 45

Ab Crunches
• 2 sets of 50

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13th off weights

—————————————————————–

Sep 12th

Body weight: up to 165.2

Hit macro’s dead on yesterday, but made bad food choices for the way my body’s reacts.

Back

Pre w/o: AAEFX’s HMB, 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 HMB.

w/o:

Pro Grip Lat Pull Downs, slow and controlled
• 95 x 10, warm up
• 165 x 10
• 165 x 10
• 165 x 10

“V” Handle Pull Downs
• 165 x 8, Felt myself getting sloppy so stopped at 8
• 165 x 10, Learn to use mirrors to see if the target muscle getting red from work, and learn to love the pain.
• 165 x 10

Wide grip Pull Ups S.S. with Chin Ups
• 2 set
(Same as 4 singles.)

Cell Rush, LBA

Wide Grip Pull ups
• 2 set

Sep 11th

Body Weight = 164.6

Tri’s, Bi’s still tender yet.

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

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

Tri Press Downs, jumbo sets, underhand, ropes and overhand grip
• 25 x 15/15/15
• 25 x 15/15/15
• 25 x 15/15/15
• 25 x 15/15/15
• 25 x 15/15/15
• Cell Rush, LBA
• 30 x 15/15/15
• 30 x 15/15/15

(Same as 21 singles)

Sep 10th

Body Weight: 165.4 this morning.

Let’s recap.
Sat morning weight = 164.8 and it was a re-feed day.
Sundays was a off weights day and day after re-feed, B/W = 167.2.
Monday Morning (today) B/W = 165.4 and it’s a chest/abs day.
All threw nutrition and AAEFX **NEW** formula Lean Fix. NO cardio.

Chest

Pre w/o: AAEFX’s K-Otic, HBM, GlutaZorb, Karbolyn, Joint ReHab Cream
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, blue berry, Karbolyn shake. Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Presses
• Bar warm up
• 185 x 10
• 225 x 10
• 225 x 7
• 215 x 4

22 ½ deg. Decline Bb Presses
• 215 x 10
• 215 x 7
• 205 x 5
• 185 x 10

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

12 sets, 93 reps (only counting fly’s as if they were double arm machine pec deck flies.)

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