Nov 26 – Dec 2 training

Posted: November 26, 2012 in Training Logs

(multi day log, 3 days in order)

Nov 30th
Bodyweight = 153.2
Pre w/o: K-Otic, HBM, GlutaZorb, i-rush, pure baking cocoa
Intra w/o: LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro, nonfat cottage cheese, spinach blended together. HBM

W/O:
Weighted Ab Crunches
· 7 sets
· Cell Rush, LBA
· 5 sets
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Dec 1st

Morning Bodyweight = 153.2 lbs. – refeed day.

Lift-A-Thon chest day. Took it light.
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Dec 2nd

Bodyweight 155.0 lbs.

Off weights and cardio today.

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Nov 29th

Bodyweight : 153.4

Off weights.  Noon band cardio.

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Nov 28th

Bodyweight: 153.8

Not bashing or degrading just used as a descriptor.

At this point (19 weeks out) I’m show ready condition for a average first timer person.

When you get this lean every little thing can change your weight. The scale is only an aid. By no means is it the “Gold Standard”. If you jump a little weight, you can tell more by the mirror and pinching your skin. To see how fast the blood returns your skin back to pink vrs. the white can tell you a lot. The longer it remains white, the more water retention the weight gain is.

Skin slow to return pink/flesh color adjust your water NOT macro’s. Most generic trainers, books, adds, commercials and books scream “Lower your Sodium”. NOT!!!!!!

Sodium is your friend and does many things for you including helping out the central nerves system sent signals to your muscles and dare I say it? Your heart is a muscle.

By drinking plenty of water your body flushes un-needed Sodium. If your supper high in Sodium you should be supper high in water intake to flush the extra.

If you are low in Sodium you will feel sluggish, week and look like beef jerky. You may say “But they use salt to dry out meat to make jerky how is it more is better? “ If you have ever made jerky ( I have) yes you use salt BUT you also use hot dry air. Does the meat have the same fullness? Is it flexible?

OK, I’m done. Think it over. Trust me, I’m not the only successful bodybuilder that believes in this.

(Arm workout later today.)

Its later.  lol

Nov. 28th

Body Weight = 153.8

Arms

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

Intra w/o:   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 slow and squeeze.

  • 25 x ?
  • 45 x 12
  • 45 x 15
  • 55 x 12
  • 55 x 13
  • 55 x 15

 

“V” Handle Tri Press Downs, Overhand – Underhand S.S.

  • 25 x 10/10 warm up
  • 45 x 10/10
  • 55 x 10/10
  • 55 x 10/10
  • 55 x 10/10

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

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

15 min’s posing.

————————————————————-

Nov 27th  

Body Weight: 154.2 (Ate very late last night putting last meal closer to my weigh in time.)

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:

22 ½ deg. Decline Bb press

  • Bar x warm up
  • 135 x 3
  • 205 x 3
  • 255 x 1
  • 275 x 1
  • 285 x 1
  • 205 x 10

22 ½  deg. Incline Bb Press ( I only go to 90deg. so I don’t hyper extend my front delt. )

  • 205 x 3
  • 255 x 2
  • 275 x 1
  • 285 x 1
  • 295 x 1
  • 300 x 1, PR  
  • Cell Rush, LBA
  • 205 x 10
  • 205 x 6 , CNS died

__________________________________________________________________________________

Nov. 26st

Body weight: 153.6

Back

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, non-fat cottage cheese and spinach shake, AAEFX’s HBM.

w/o:

Single arm Lat Pull Downs (R/L)

  • 75 x 10/10
  • 75 x 10/10
  • 95 x 10/10
  • 95 x 10/10

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

  • 95 x 12
  • 115 x 10
  • 120 x 10
  • 120 x 10

Pro grip Lat Pull Downs, 4-2-4-1 tempo to back of neck, last rep with a hard squeeze

  • 120 x 10
  • 120 x 10
  • 120 x 10
  • 120 x 10

Cell Rush, LBA

Weighted Ab Crunches

  • 3 set

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