Jan 5th – 13th training log.

Posted: January 7, 2013 in Training Logs

Jan 5th and 6th

5th Body weight: 150.4, day after re-feed off weight and cardio.PIC_0102

6th Body weight: 149.2, off weight and cardio.

Jan 7th 

Bodyweight: 148.6

Back

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

Intra w/o:  BCAA’s, Cell Rush, LBA

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

w/o:

Pro grip Lat Pull Downs (slow) S.S with “V” Handle Chest supported Low rows

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

“V” Handle Lat Pull Downs S.S. with Single Arm Chest supported Low Rows

  • 95 x 10/5 each arm
  • 95 x 10/5 each arm
  • 95 x 10/5 each arm

Single Arm Lat Pull Downs (R/L)

  • 55 x 10/10
  • 75 x 10/10
  • 75 x 10/10

Cell Rush, LBA

Wide grip Pull Ups

  • 3 set

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Jan 8th

Body Weight = 148.0

Biceps

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

Intra w/o:   BCAA’s, LBA, Cell Rush, LG-5 (moved GlutaZorb to breakfast)

Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake, AAEFX HMB, Vitamin E

w/o:  

Bicep Curls: Overhand – Underhand S.S. sets

  • 25 x 10/10
  • 35 x 10/10
  • 45 x 10/10
  • 45 x 10/10

Laying Cable Curl Downs

  • 45 x 10
  • 45 x 10
  • 45 x 10
  • 45 x 10
  • Cell Rush, LBA, LG-5 (speed reps here down)
  • 45 x 20
  • 45 x 20
  • 45 x 20

Same as 15 single sets.

Great session. Biceps and Brachialis feeling the pain.

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Jan 9th

Body Weight: 148.4

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

Intra w/o:    BCAA’s, Karbolyn, AAEFX’s Cell Rush, LG-5 and LBA

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

w/o:    (2 x’s my body weight is 296.8 lbs., cutting for going on 5 months now.)

22 ½ deg. Incline Bb press

  • 2 x warm up sets
  • 205 x 5
  • 225 x 5
  • 255 x 3
  • 275 x 1
  • 295 x F, controlled down but failed to return up.
  • 295 x F
  • 285 x 1

Laying Band Flies (150 lb. band setting)

  • 2 sets
  • LBA, Cell Rush, LG-5
  • 1 set at 140 lbs.
  • 2 sets at 70 lbs.

15 min’s posing.

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Jan. 10th

Body Weight = 148.0

Triceps

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

Intra w/o:   LBA, Cell Rush, LG-5

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

w/o: 

Tri Press Downs: Overhand, Ropes, Underhand Grip Jumbo sets – 4-2-4-1 tempo

  • Warm up Jumbo set
  • 45 x 10/10/10
  • 45 x 10/10/10
  • 45 x 10/10/10
  • 45 x 10/10/10
  • 45 x 10/10/10

“V” Handel Press Downs, Overhand/Underhand S.S.’s

  • 45 x 10/10
  • 45 x 10/10

High Pulley Weighted Ab Crunches

  • 2 sets
  • LBA, Cell Rush, LG-5
  • 2 sets

15 min’s posing.

Progress pic coming soon.

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Jan 11th

Body weight = 147.4

Off weights and cardio.

Stage/show day prep test: Carbed up with AAEFX Karbolyn. Test went great. I filled out. I didn’t splash over.  It’s wasn’t 100% as show day would be seen Tammy got called in to work and wasn’t here to keep me on track or monitor my changes for making adjustments.

From what I could see I just need to tweak fats and timings. I nailed it but I can do better.

I went on to finish the day as a cheat day.

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Jan 12th

Body weight = 151.4

Off weights and cardio.

Today back to mid-level cut carb day.

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Jan 13th

Body weight = 149.6

Off weights and cardio.

At this point I changing my workout lay out NOT because of any pre show standard but because how my personal body reacts.

The way I’m personally cycling my carbs is as follows. (It’s all based on weight loss that week and how I look).

Days following re-feed/cheat lowest carbs for 3-4 days

2-3 days at ½ between low and re-feed day carbs the days before a re-feed or cheat.

Decide on if it’s a cheat or re-feed day.

All supplements are taken just as if it’s a lifting day.

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