Sep 17th – 23rd workouts

Posted: September 18, 2012 in Training Logs

Sep 21th

Bodyweight = 163.0 down 2.2 lbs. this week.

Back

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

W/O:

Pull Ups
• 5 sets

Tri press down’s S.S. with Cable Bi curls
• 60 x 10/10
• 60 x 10/10
• 60 x 12/12
• 60 x 12/12
• 60 x 15/15

Cell Rush, LBA

Plate Side Delt Laterals
• 4 set

 

Sep 20th

Body Weight = 163.2

Chest and Tri’s

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, non-fat milk shake.

w/o:

Bb 22 ½ deg. Decline Press
• Bar warm up
• 135 x 10
• 205 x 10
• 225 x 10
• 225 x 7

Bb 22 ½ deg. Incline Press
• 225 x 5
• 225 x F, due to Bench alignment
• 225 x 5
• 205 x 9
• 205 x 7

Tri Press Downs, straight bar over hand grip
• 55 x 15
• 60 x 12
• Cell Rush, LBA
• 60 x 15
• 60 x 20

Sep 19th

Body weight: up to 164.2 (Lighter workout yesterday.)

Back

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

w/o:

Pro Grip Lat Pull Downs

• 95 x 10, warm up
• 165 x 10
• 175 x 10
• 175 x 10

Db 22 ½ incline bench Low Rows, squeeze and hold reps
• 65’s x 10
• 65’s x 10
• 65’s x 10

“V” Handle Pull Downs
• 155 x 10
• 155 x 10
• Cell Rush, LBA
• 155 x 10
• 155 x 10

———————————————————-

Sep 18th

Body weight down to = 164.0

Traps and Delts

Pre w/o: K-Otic, HMB, i-Rush
Intra w/o: BCAA’s, pure baking cocoa
Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb , AAEFX Karbolyn, spinach, non-fat milk shake.

W/O:

Cable Side Delt Raises (R/L) S.S. with Front Raises
• 25 x 10/10/10
• 25 x 10/10/10
• 25 x 10/10/10
• 20 x 10/10/10
• 20 x 10/10/10
Same as 10 single sets

LBA, Cell Rush

DB speed shrugs
• 3 sets

Sep 17th
Body Weight: 165.4 this morning.

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: non-fat milk, a AAEFX protein’s, banana, Karbolyn shake. Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Pin Presses
• Bar warm up
• 135 x 10
• 205 x 10
• 225 x 9
• 225 x 7

22 ½ deg. Decline Bb Pin Presses
• 225 x 10
• 225 x 5
• 205 x 10
• 205 x 7

Low Cable Single Arm Flies, lying on bench (R/L)
• 30 x 10/10
• Cell Rush, LBA
• 30 x 10/10
• 30 x 10/10
* fly’s as if they were double arm machine pec deck flies.

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