Oct 29th – Nov 4th training log

Posted: October 29, 2012 in Training Logs

 

Nov 4th

Bodyweight = 160.6 – Day after re-feed.

10 min’s. band cardio at wake up, post weigh in.

Back & Bi’s

Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush
Intra w/o: BCAA’s, 100% pure baking coca, LBA, Cell Rush
Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, Karbolyn, spinach, pineapple, non-fat cottage cheese shake.

W/O: Low Back

Db 22 ½ incline Low Rows
• 75’s x 10
• 85’s x 10
• 85’s x 10
• 85’s x 10
• 85’s x 10

Stiff Arm Lat Pull Downs and only 2 deep breaths for each bake.
• 35 x 10
• 35 x 12
• 35 x 10
• 35 x 10

Close Chin Up Grip, Pull Downs
• 125 x 10
• 145 x 10
• 155 x 10
• 155 x 10

Concentration Curls, Each 4 sets back to back, no brake other than when opposite arm was doing the work. (R/L)
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• Cell Rush, LBA
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10

15 min’s posing.———————————————————–

 

Nov 3rd

Body weight = 157.4

Re-feed day

Arms and Traps. Tracking pic day
Pre w/o: K-Otic, HMB, i-Rush, Karbolyn
Intra w/o: BCAA’s
Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb , AAEFX Karbolyn, spinach shake.

W/O: Light weight, slow tempo

Alternating Incline Bench Db Curls (R/L)
• 20’s x 20/20
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10

Db Concentration Curls (R/L), no brake between sets
• 30’s x 10/10
• 30’s x 10/10

Tri Press Downs “V” handle super sets – Overhand/Underhand
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
(Same as 10 single sets)

Db Shrugs
• 30’s x 30
• 30’s x 30
• 30’s x 30
• Speed reps didn’t count reps
• Speed reps again

LBA, Cell Rush

DB speed shrugs again for 2 sets

——————————————————————

Nov 2nd

B/W = 156.6

Off weights and cardio
————————————————

Nov 1st

Body Weight: 156.4 this morning.

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, non-fat cottage cheese, spinach, pineapple shake, Glutazorb, HBM

w/o: Db Self load Chest upper chest

22 ½ deg. Incline Db press, self-load.
• 65’s x 10
• 70’s x 10
• 70’s x 10
• 70’s x 10
• 80’s x 10
• 90’s x 10
• Why not try 100’s, – x F, ¾ way up (110’s is my non self-load PR.)
• Cell Rush, LBA
• 70’s x 12
• 70’s x 15

15 min’s posing and squeezing muscle bellies.

—————————————————————————-

Oct 31st
B/W = 157.8

Off weights and cardio. 1 hour pose practice.
————————————————————————–
Oct 30th

Bodyweight = 159.4

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, non-fat cottage cheese, spinach shake. HBM, GlutaZorb

W/O: Delt, Ab’s

Db Side Laterals
• 20’s x 15
• 20’s x 15
• 20’s x 15

Db Side Laterals Pinkies up
• 20’s x 15
• 20’s x 15

Single Arm Delt Cable Raises (R/L)
• 15 x 10/10
• 15 x 10/10
• 15 x 10/10

DB Side Laterals, Pinkies Up
• 20’s x 15
• 20’s x 15
• 20’s x 15

Db side Laterals, Palm down
• 20’s x 15
• 20’s x 12
• 20’s x 10

Cell Rush, LBA

Weighted Ab Crunches
• 4 sets

15 min’s posing.

————————————————————————-

Oct 29th (23 weeks out)

Bodyweight = 159.6

Back & Bi’s

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

W/O: Last few back w/o’s were dedicated to low back, today upper back.
Concentrating on the lat doing all the work.

Pull Ups
• 2 sets

Pro Grip Lat Pull Downs
• 145 x 10
• 165 x 10
• 185 x 8
• 185 x 6
• 145 x 10, saturation set

Close Chin Up Grip Pull Downs
• 145 x 7
• 145 x 10, OMG the pain
• 145 x 10

Alternating Db Bi Curls, concentrating on Bi doing all the work.
• 20’s x 12
• 30’s x 12
• 30’s x 12
• 40’s x 10
• Cell Rush, LBA
• 40’s x 10
• 20’s x 20, saturation sets
• 20’s x 20

15 min’s posing.

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