Nov. 19 – 25 training

Posted: November 19, 2012 in Training Logs

Nov 24th  

Bodyweight = 155.4

Pre w/o:  K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab

Intra w/o: BCAA’s, LBA and Cell Rush, pure baking cocoa

Post w/o: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach shake.  HBM, GlutaZorb

W/O:  Delt

Bb Military Press

  • Bar warm up and alignment
  • 95 x 10
  • 135 x 5
  • 135 x 7, I can tell I haven’t done this in a while.
  • 135 x 7
  • 185 x 1
  • 205 x 1, new PR
  • 210 x F
  • Cell Rush, LBA
  • 135 x 8
  • 135 x 8

15 min’s posing.

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Nov 23rd  

Body Weight: 159.2 (Day after cheating day, Thanksgiving. Feel bloated and week.)

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, non-fat cottage cheese, spinach, shake, Glutazorb, HMB

w/o: Light day.

22 ½ deg. Decline Bb press

  • Bar x warm up
  • 135 x 5
  • 225 x 7
  • 225 x 7
  • 225 x 7
  • Cell Rush, LBA
  • 225 x 5
  • 205 x 4

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Nov. 22nd

Off weights and cardio. Cheat day.   Thanksgiving

B/W = 153.2

————————————–

Nov. 21st

Body weight: 155.0

Back, light ab

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

Intra w/o:  BCAA’s, pure baking cocoa, Cell Rush, LBA

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

w/o:

Single arm Lat Pull Downs (R/L)

  • 55 x 12/12
  • 65 x 10/10
  • 75 x 10/10
  • 75 x 10/10

 “V” Handle Pull Downs, slow 4-2-4-2 tempo

  • 75 x 10
  • 95 x 10
  • 95 x 10
  • 115 x 7

Pro grip Lat Pull Downs to back of neck, last rep with a hard squeeze

  • 115 x 10
  • 115 x 10
  • 115 x 10

Pro Grip Lat Pull Downs to front of neck

  • 115 x 10
  • 115 x 10
  • Cell Rush, LBA
  • 115 x ? (controlled speed reps)
  • 115 x ? (controlled speed reps)

I don’t care if the weights I lift don’t impress you. I let my physique speak for me on stage.    Bring on the pain.

———————————————————-

Nov. 20th

B/W=  155.2

10 min’s. – Fasted Band Cardio (pre breakfast, at wake up)

Off weights.

——————————————————–

Nov. 19th

Body Weight = 156.4

Bi’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic

Intra w/o:  BCAA’s, pure baking cocoa, LBA, Cell Rush

Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake.  AAEFX’s Glutazorb, AAEFX HMB

w/o:  

Cable Curl Downs

  • 25 x 15
  • 45 x 15
  • 45 x 15
  • 45 x 15
  • 45 x 15
  • 45 x 15

“V” Handle Cable Curls

  • 45 x 20
  • 55 x 20
  • 65 x 20

Reverse grip S.S. normal grip “V” handle curls

  • Cell Rush, LBA
  • 45 x 10/10
  • 45 x 10/10

15 min’s posing.

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