Oct 22nd – 28th logs.

Posted: October 23, 2012 in Training Logs

Oct 27th

B/W = 159.0

Body weight creeping up a little since I went to the bison and kangaroo, but looking better and leaner the last few days. This is why bodybuilders say use the scale as a general guide but use a mirror as the primary feed back.

Chest Lift-A-Thon today. Re-Feed day today also.
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Oct 28th

Body Weight = 162.0 , Day after re-feed.

Chest and Tri

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, pineapple, cottage cheese, spinach shake. HMB’s, GlutaZorb

w/o: Light Chest (Chest Lift-A-Thon on 27th)

Bb 22 ½ deg. Decline Press
• 135 warm up
• 185 x 10
• 185 x 10

Bb 22 ½ deg. Incline Press
• 135 x 10
• 155 x 10
• 175 x 10

Tri Press Downs, Reverse grip
• 55 x 20
• 55 x 20
• 55 x 20
• 55 x 15
• Cell Rush, LBA
• 55 x 15
• 55 x 15
• 55 x 15

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Oct 25th was off weights and cardio. Bodyweight was 158.0

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Oct 26th  

Body weight: 158.2

Back, light ab

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, i-Rush, Karbolyn

Intra w/o:  BCAA’s, Cell Rush, LBA

Post w/o: AAEFX’s NF-Pro protein, Karbolyn, pineapple, non-fat cottage cheese and spinach shake, AAEFX’s HBM.

w/o: power day but keeping above 5 rep range with control.

“V” Handle Pull Downs

  • 95 x 10 – warm up
  • 165 x 10
  • 215 x 7
  • 215 x 8
  • 215 x 6

Single arm Lat Pull Downs (R/L)

  • 95 x 8/8
  • 95 x 8/8
  • 95 x 9/9

Straight Bar Pull Downs, close chin up grip, saturation work, 10 sec. brakes

  • 95 x 12
  • 95 x 12
  • 95 x 12
  • Cell Rush, LBA
  • 95 x 12
  • 95 x 12

Weighted Ab Crunches

  • 2 sets

Happy with it considering how my back felt yesterday. 

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Oct 24th

Body Weight: 158.6 this morning.
10 min’s. of band cardio = post weigh in, pre breakfast.

Chest – light day with the “Lift-A-Thon” on Saturday.

Pre w/o: AAEFX’s K-Otic, HMB, 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, HMB

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

22 ½ deg. Decline Bb Presses, brakes only long enough to change plates
• 135 x warm up
• 205 x 10, Like an idiot I read my board wrong and set the racks 1 hole to high, getting up and over the arm tabs wiped my back out on re-rack.
• 225 x 5
• 225 x 6

22 ½ deg. Incline Bb Presses, same brakes
• 135 x 10
• 185 x 10
• 225 x 5
• Cell Rush, LBA
• 225 x 4
• 225 x 2, narrow grip

NOTE* The bad re-rack screwed up my whole workout. Back is on fire. Pushed through and going to take it easy tonight.

I’d like to welcome on board my new sponsor with the team: “All Things Jerky”

So much more than just jerky.  Kangaroo and bison: burgers, sticks, jerky and tenderloins for this guy.

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Oct 23rd

Body Weight = 158.2

Tri’s, Bi’s and Rear Delt’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Karbolyn
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 (R/L) S.S. with Tri Rope press downs
• 40’s x 10/10, 75 x 10
• 40’s x 10/10, 75 x 10
• 40’s x 10/10, 75 x 10

Weighted Ab crunches, side crunches- 5 per side, straight crunches the rest.
• 75 x 30
• 75 x 30
• 75 x 30

E-Z Bar Hammer Grip Tri Presses
• 105 x 10
• 105 x 12
• 105 x 15

“V” Handle Low Cable Curls
• 55 x 20
• 55 x 20
• 55 x 12

Rear Delt Db Raises/Flies, single arm (R/L)
• 30 x 10/10
• 30 x 10/10
• 20 x 10/10
• 20 x 10/10
• 10 x 10/10 slowed down the tempo.
• Cell Rush, LBA
• 10 x 10/10
• 5 x 10/10
• 5 x 10/10.
• 5’s for a 2 arm speed set x 50

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Oct 22th

Body weight: 160.2

Well re-feed on Sat put me up to 161.6. Now Mon. morning I’m back to 160.2, pre cardio weigh in.

I did 10 min’s band cardio (Just to get in the swing of doing it.) at wake up, pre breakfast. I guess they call it “Fasted Cardio” now days.

Back

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

w/o:

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

22 ½ Incline Db Low Rows S.S. with Trap Pulls
• 85’s x 10/10
• 85’s x 10/10
• 85’s x 10/10

“V” Handle Pull Downs, slowww
• 75 x 10, armpits ready to blow. Fell the pull.
• 75 x 10
• 75 x 10, feel the pain. This light of weight you know your concentrating on the right muscle doing the work and no momentum doing the work when you’re in pain.
• 75 x 10

Cell Rush, LBA

Wide Grip Pull ups
• 2 sets

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