Dec 16th threw 23rd training.

Posted: December 18, 2012 in Training Logs

Dec 16th

Bodyweight = 152.2

Off weights, Band cardio

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Dec 17th

Body weight: 152.2 (day after slight re-feed, ½ way between a re-feed and cut day.)

Pre w/o:    HMB,  GlutaZorb,  K-Otic,  i-Rush, Vitamin D-3

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

Immediate Post w/o:  HMB, GlutaZorb, Vitamin E,  NF Pro whey, spinach, non-fat cottage cheese shake.

Back

W/O:

Single arm Lat Pull Downs  S.S. with Double arm, rotating between starting arm.

  • 4 set (same as 8 single sets)

Pro Grip Lat Pull Downs to front

  • 3 set

Pro Grip LPD’s to front  S.S. with Trap pulls.

  • 7 set (same as 14 single sets)

Cell Rush, LBA

Slow, Heavy, 2 Arm Band Rows

  • 3 sets

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Dec. 18th
Body Weight = 151.0
Arms/Bi’s
Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb, Vitamin E
Intra w/o: LBA, Cell Rush, BCAA’s
Post w/o: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake. AAEFX’s Glutazorb, AAEFX HMB, Vitamin D3
w/o:
Cable Curl Downs slow and squeeze.
· 11 sets
· Cell Rush, LBA
· 2 sets

15 min’s posing.

Cutting is on schedule.

Dec 18th, 2012

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Dec 19th  

Body Weight: 150.0

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, full range.

  • Bar x warm up
  • 135 x 5
  • 205 x 3
  • 255 x 1
  • 275 x 1
  • 285 x 1
  • 290 x F, changed out elbow rap.
  • 290 x F, Left Delt didn’t like.
  • 255 x 3
  • 205 x 11

Weighted Ab Crunchs

  • 3 sets

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

  • 205 x 3
  • 255 x 2
  • 275 x F
  • 135 x didn’t count just rep it out full range.
  • 135 x “”  “”
  • Cell Rush, LBA
  • 135 x “ “
  • 135 x “ “

Weighted Ab Crunches

  • 3 sets

15 min’s posing.

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Dec. 20th

Body Weight = 149.4

Tri’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb, Vitamin E
Intra w/o: LBA, Cell Rush, BCAA’s
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake. AAEFX’s Glutazorb, AAEFX HMB, Vitamin D3

w/o:

Tri Press Downs: Overhand, Ropes, Underhand Grip Jumbo sets – 4-2-4-1 tempo
· 35 x 12/12/12
· 35 x 10/10/10
· 40 x 10/10/10
· 40 x 10/10/10
· 40 x 10/10/10

“V” Handel Press Downs
· 40 x 12
· 40 x 12

15 min’s posing.

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Dec 21st

Bodyweight = 150.0

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: BCAA’s, LBA and Cell Rush
Post w/o: HBM, GlutaZorb , ½ of a Pizza

W/O: Delt, Ab’s

Cable Lateral Delt raises, (R/L), S.S. with Incline bench Ab Crunch’s
· 5 set

Cable Lateral Delt raises, (R/L)
· 4 sets
· LBA, Cell Rush
· 2 sets, back to back

15 min’s posing.

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Dec. 22nd

Body Weight = 152.0, day after a re-feed.

Bi’s

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

Intra w/o:   LBA, Cell Rush, BCAA’s

Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake.  AAEFX’s Glutazorb, AAEFX HMB, Vitamin D3

w/o:  

Cable Curls: Overhand, Ropes and Underhand grip Jumbo sets.

  • 9 sets
  • Cell Rush, LBA
  • 2 sets

 (Same as 33 single sets.)

15 min’s posing.

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Dec 23rd  

Body Weight: 150.4

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. Incline Bb press, full range.

  • 135 x warm up
  • 225 x 9, failed on rep 10
  • 225 x 5
  • 225 x 5
  • 225 x 5
  • 225 x 5
  • Cell Rush, LBA
  • 205 x 8
  • 205 x 8

15 min’s posing.

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