Oct 8th threw 14th log.

Posted: October 9, 2012 in Training Logs

Oct 14th

Body Weight = 162.4 (day after re-feed)

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.

• Single Arm Bi Curl Downs

  • “V” Handle Tri Press Downs S.S. sets, underhand and overhand grip

• Single Arm Cable Curls

  • Tri Press Downs, Over hand-underhand S.S.’s

• Straight Bar Curl Downs

Felt good. I didn’t get sick. Back to pushing it tomorrow.

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Oct 12th= 160.6
Oct 13th= 160.6 – re-feed day

Sick as a dog. Taking Fri and Sat as my off weights days to recover.

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Oct 11th

Body Weight: 160.4 this morning.

Chest

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

w/o: Light chest day

22 ½ deg. Decline Bb Presses
• 4 sets x 10

22 ½ deg. Incline Bb Presses
• 2 sets x 10
• 1 set x 7
• Cell Rush, LBA
• 2 set x 10

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Oct 10th

Feeling like crap thanks to the weather but I got it done. Something at least is better than nothing.

Bodyweight = 161.4

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, Karbolyn, spinach shake.

W/O:

Pull Ups
• 2 slow sets (wow back is still tender from last w/o )

Pro Grip Lat Pull Downs, slow to back of neck
• 95 x 10
• 100 x 10
• 100 x 10

Close Chin Up Grip Pull Downs, slow
• 100 x 10
• 100 x 10
• 100 x 10

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

Pull Ups
• 1 set last rep a static hold.

Gym time less than a hour, I got a small nose bleed.

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Oct 9th

Bodyweight = 162.0

Delts

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

W/O:

Db Single arm Side Laterals, Pinky up (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10

Db Upright Rows, with a squeezing static hold
• 30’s x 20
• 30’s x 20
• 30’s x 15

Cable Side Laterals slow and squeeze
• 15 x 10/10
• 15 x 10/10
• 15 x 10/10
• 15 x 10/10
• Cell Rush, LBA
• 15 x 10/10
• 15 x 10/10

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Oct 8th

Body Weight = 163.0 ( day after re-feed)

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: “A” Chest

Bb 22 ½ deg. Incline Press, 10-1-0-1 tempo, less than 30 sec. brakes
• 135 x ?
• 135 x ?
• 135 x ?
Went till I couldn’t stand the pain.

Went to 6-0-0-1 tempo
• 185 x 10
• 205 x 5, OUCH, Every tempo has its reason and use.
• 225 x 5
Went to 3-0-1-2 tempo
• 245 x 3

Bb 22 ½ deg. Decline Press, 3-1-1-1, tempo, 15 sec. brakes
• 185 x 10
• 225 x 3
• 225 x 4
• 225 x 4
• Cell Rush, LBA
• 205 x 7
• 205 x 4, CNS crash

W/O “B” Tri’s

Tri Press Downs, “V” bar S.S , over hand, under hand grip, 15 sec. brakes between S.S.’s
• 25 x 15/15
• 35 x 15/15
• 35 x 15/15
• 35 x 15/15
• 35 x 15/15

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