Oct 15th – 21st training log.

Posted: October 15, 2012 in Training Logs

Oct 21

B/W = 161.6 (day after re-feed)

10 min. cardio at wake up. ( I geuss they call it “Fasted Cadio” now days )

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, non-fat cottage cheese, pineapple and spinach shake. AAEFX’s Glutazorb, AAEFX HMB

w/o:

Single Arm Db Concentration Curls S.S. with Tri Rope press downs

Weighted Ab crunches

Photo shoot for tracking, so it was like circuit training.

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Oct 20th

B/W = 159.6 ( 2 days of 159’s ) Re-feed day.
Off weights
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Oct 19th

Bodyweight = 159.4

Delts

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

W/O: Delt power day, Ab’s

Bb Military Press
• Bar x warm up
• 135 x 5
• 155 x 3
• 175 x 2
• 185 x 1 ( easy, matching my PR )
• 200 x 1 (*NEW* PR)
• 205 x F
• 135 x 10

Weighted Ab Crunches
• 4 sets
• Cell Rush, LBA
• 4 sets

Twisted Weighted Ab Crunches
• 2 sets

Low back is toast calling it a day.

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Oct 18th
Body Weight: 160.0 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, non-fat cottage cheese, spinach shake, Glutazorb, HBM

w/o: Power chest day, AAEFX’s Joint Rehab

22 ½ deg. Incline Bb Presses, brakes only long enough to change plates
• 135 x warm up
• 205 x 5
• 255 x 3
• 275 x F, got ¾ way up (285 is my PR)
• 255 x 3
• 205 x 8

22 ½ deg. Decline Bb Presses, same brakes
• 205 x 5
• 255 x 1
• 275 x 1 (Pretty tired and almost a F, but I’ll go for the 280)
• 280 x Bad un-rack, F (300 is my PR)
• Cell Rush, LBA
• 225 x 5, narrower grip
• 225 x 5, standard grip

Blacking out. Time to call it a day.

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Oct 17th

Body weight: 160.0 (ate later than norm last night)

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: All sets Slow and squeeze

Single Arm Chest Supported Low Rows, 2 sets back to back (R/L)
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10

Single Arm Lat Pull Downs (R/L)
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10 straight into
• 45 x 10/10 again into
• 45 x 10/10 and
• 45 x 10/10

Pro grip Lat Pull downs, to back of neck
• 95 x 10
• 95 x 10
• 95 x 10
• 95 x 10

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

Cell Rush, LBA

Wide Grip Pull ups
• 2 sets

22 sets for the day.
Making the light weight feel like a ton. BOOM.

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Oct 16th

Body Weight = 160.0Rich Knapp

Tri’s, Bi’s, Delts

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, pineapple and spinach shake. AAEFX’s Glutazorb, AAEFX HMB

w/o:

Single Arm Concentration Curls
• 40 x 10/10
• 40 x 10/10
• 50 x 10/10
• 50 x 10/10
• 40 x 10/10
• 40 x 10/10 with a last rep squeeze.

“V” Handle Tri Press Downs S.S. sets = underhand and overhand grip
• 25 x 15/15
• 45 x 15/15
• 45 x 12/12
• 45 x 10/6

Rope Curls
• 45 x 15
• 45 x 15
• 45 x 15

Reverse Grip Tri Press Downs
• 45 x 15
• 45 x 12

Db Side Laterals, (R/L), only long enough brake to change plates
• 40 x 10/10
• 40 x 10/10
• 30 x 10/10
• 20 x 15/15
• Cell Rush, LBA
• 20 x 10/10
• 10 at top ½ of rep x 12/12
• Straight into 5 at top ½ of rep x 12/12

26 sets for the day.

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Oct 15th

Body Weight = 160.8

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, spinach shake.

w/o: Chest

Db 22 ½ deg. Incline Press
• 30’s x warm up
• 85’s x 10
• 85’s x 12

Bb 22 ½ deg. Incline Press, deep
• 185 x 10
• 185 x 7
• 185 x 7
• 205 x 7
• 225 x 4
• Cell Rush, LBA
• 225 x 6
• 225 x 4

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