Oct 1st – 7th

Posted: October 1, 2012 in Training Logs

Oct 7th

Re-feed and off weights day

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Oct 6th

Body Weight = 162.4

Tri’s, Bi’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic
Intra w/o: BCAA’s, LBA, Cell Rush
Post W/O: AAEFX Whey Protein, Karbolyn and spinach shake. AAEFX’s Glutazorb, AAEFX HMB

w/o: Joint ReHab cream right before w/o.

“V” Handle Tri Press Downs S.S. sets, underhand and overhand grip
• 25 x 20/20
• 45 x 10/10
• 65 x 10/10
• 75 x 10/10
• 75 x 10/6
(same as 10 single sets)

“V” Handle Bi Curls
• 75 x 10
• 75 x 10
• 75 x 10
• 75 x 10
• 95 x 6
• 95 x 8
• 95 x 8

Single Arm Cable Side Delt raises (R/L)
• 25 x 10/10
• 25 x 12/12
• 25 x 12/12
• Cell Rush, LBA
• 25 x 10/10
• 25 x 10/10

( same as 22 singles )

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Oct 5th

Body weight: 162.2 (ate later than norm last night, didn’t get a full gallon of water in, sodium almost doubled )

Back

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

w/o: Light Back, Slow and squeeze, 4-3-4-1 tempo.

Pro Grip Lat Pull Down Bar, Chest Supported Low Rows
• 95 x 10
• 95 x 10
• 95 x 10

Pro Grip Chest Supported, High Rows
• 95 x 10
• 95 x 10
• 95 x 10
• 95 x 10

Pro grip Lat Pull downs, to back of neck
• Cell Rush, LBA
• 95 x 10
• 95 x 15
• 95 x 20

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Oct 4th

Body Weight = down to 161.4

Chest

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

w/o: light chest

Db 22 ½ deg. Decline Press
• 75’s x warm up
• 95’s x 10
• 95’s x 10
• 110’s x 5
• 120’s x 5

Bb 22 ½ deg. Incline Press
• 135 x 10
• 205 x 10
• 225 x 8
• 255 x 3
• Cell Rush, LBA
• 185 (pin presses) x 5
• 185 x 10

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Oct 3rd

Body weight: 162.0 (ate later than norm last night putting me closer to weight in and less fat burning time)

Back

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

w/o: Slow and squeeze, 4-3-4-1 tempo. Same weight on my machine feels much heavier than a gym machine.

Chest Supported “V” handle low rows
• 55 x 10
• 55 x 10
• 55 x 15
• 75 x 15
• 95 x 15
• 95 x 10
• 95 x 10

Pro Grip Lat Pull Down Bar, Chest Supported Low Rows
• 95 x 10
• 95 x 15
• 95 x 15

“V” Handle Lat Pull Downs ( total so far, 10 sets + here on)
• 95 x 10
• 95 x 15
• 95 x 11, OUCH

Stiff Arm Pull Downs
• 25 x 10
• 45 x 10
• 45 x 10
• Cell Rush, LBA
• 45 x 13
• 45 x 13

18 sets for the day

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Oct 2nd

Body Weight = 162.0Rich Knapp

Tri’s, Bi’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic
Intra w/o: LBA, Cell Rush
Post W/O: AAEFX Whey Protein, BCAA’s, spinach shake. AAEFX’s Glutazorb, AAEFX HMB

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, 4-1-4-1 tempo
• 25 x 10/10/10
• 35 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
(same as 12 single sets)

Bench Dips (cage style), 4-1-4-1 tempo
• 3 sets

Bi Curl Downs, 4-2-4-1 tempo
• 45 x 10
• 45 x 10
• 45 x 10
• Went to close grip
• 45 x 10
• 45 x 10
• 45 x 10
• Cell Rush, LBA, back to wider grip
• 45 x 10
• 45 x 10

Tri Press Down’s, straight bar – underhand S.S. with over hand
• 45 x 10/10
• 45 x 10/10

(Work out same as 27 singles)

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Oct 1st

Body Weight: 163.4 this morning.

Chest

Pre w/o: AAEFX’s K-Otic, HBM, GlutaZorb, Joint ReHab Cream
Intra w/o: AAEFX’s Cell Rush and LBA
Post w/o’s: AAEFX protein’s, spinach shake, BCAA’s, Pure Baking cocoa, Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Presses
• 135 x 10
• 205 x 10
• 255 x 5
• 275 x 2
• 295 x F
• 285 x 1, NEW PR
• 205 x 15

22 ½ deg. Decline Bb Presses
• 225 x 5
• 255 x 2
• 285 x F
• Cell Rush, LBA
• 205 x 10
• 185 x 12

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