Dec 31st – Jan 4th Cut and training.

Posted: January 3, 2013 in Training Logs

Dec 31st 

Bodyweight: 152.6

Back

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

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

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

w/o:

“V” Handle Pull Downs, slow

  • 75 x 20
  • 145 x 10
  • 145 x 10
  • 145 x 10

 Pull Ups, wide grip

  • 3 sets

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

  • 145 x 10
  • 145 x 10
  • 145 x 10
  • 145 x 10

Cell Rush, LBA

Weighted Ab Crunches

  • 3 set

_________________________________________________________________

Jan  1st

Bodyweight = 150.6

Biceps

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

 Intra w/o:   LBA, Cell Rush

Immediate Post w/o:  AAEFX’s NF Pro, nonfat cottage cheese, spinach blended together. HMB, Vitamin E

W/O:

Bicep Curls, Rope Straight bar – S.S. (Super sets).

  • 55 x 15/15
  • 55 x 15/15
  • 55 x 15/15

(Same as 6 single sets)

Cable Curl Downs

  • 55 x 15
  • 55 x 10
  • 55 x 20
  • 55 x 20
  • Cell Rush, LBA
  • 55 x 20
  • 55 x 20

——————————————————–

Jan 2nd

Body Weight: 148.8, raised carbs today on low carb days a bit to slow down cut. 

Pre w/o:  AAEFX’s K-Otic, HMB, GlutaZorb, Joint ReHab Cream, Karbolyn

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

Post w/o’s:   AAEFX protein’s, non-fat cottage cheese, spinach, shake, Glutazorb, HMB

w/o: Light Chest day, 30 sec breaks, self load

22 ½ deg. Incline Db press

  • x 10
  • x 12
  • x 15

22 ½ Decline Db Presses

  • x 15
  • x 15
  • x 13

Weighted Ab crunches S.S with squeezing Band Fly’s

  • 3 sets
  • Cell Rush, LBA
  • 3 sets

15 min’s posing.

 __________________________________________________________________________________

Jan 3rd

Body Weight = 149.2

Tri’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb, Karbolyn, Vitamin D-3

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 E

w/o:  

Tri Push Downs: Overhand, Ropes and Underhand grip, Jumbo sets.

  • 55 x 10/10/10
  • 55 x 10/10/10
  • 55 x 10/10/10
  • 45 x 10/10/10
  • 45 x 10/10/8
  • Cell Ruch, LBA
  • 45 x 10/10/10
  • 45 x 10/10/9
  • 25 x ?/?/?

Same as 24 single sets.

——————————————————————————-

Just a ball park. Skin Folds are not very accurate, but my readings on mm pinches are.

Jan 4th    

Bodyweight = 149.8, re-feed day

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, chicken, coleslaw

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) all back to back

  • 4 sets
  • LBA, Cell Rush
  • 2 sets

15 min’s posing.

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