Jan 14th – 20th training log

Posted: January 14, 2013 in Training Logs

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Jan 14th

Body Weight: 148.8

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

Intra w/o:    Karbolyn, AAEFX’s Cell Rush, LG-5 and LBA (BCAA’s moved to night, still in protein syntheses from breakfast.)

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

w/o:  

22 ½ deg. Incline Bb press

  • 1 x warm up sets
  • 205 x 10
  • 225 x 5
  • 225 x 3 (crap, left delt not happy)

Flat Bb Press

  • 225 x 1
  • 205 x 3
  • 185 x 6

Decline Bb Press

  • 185 x 7
  • 185 x 7

Laying Band Flies (70 lb. band setting)

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

15 min’s posing. It was a lisson to your body day.

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Jan 15th

Body Weight = 147.6

Biceps,Tri’s and Ab’s

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

Intra w/o:   Karbolyn, LBA, Cell Rush, LG-5

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. set

  • 25 x 10/10 (warm up)

Tri reverse grip press down/Overhand grip Bicep curls/Underhand grip Bicep curls. Jumbo sets

  • 45 x 20/10/10
  • 45 x 20/10/10
  • 45 x 20/10/10

Laying Cable Curl Downs S.S. with single arm Db Side laterals(R/L)

  • 45 x 15, 20 x 10/10
  • 45 x 20, 20 x 10/10
  • 45 x 20, 20 x 10/10

Triceps Press downs S.S. with Weighted Ab Crunches

  • 45 x 10 / ?
  • 45 x 10 / ?
  • Cell Rush, LBA, LG-5, Added Db Side laterals for Jumbo sets here down
  • 45 x 20 / ? /20 x 10/10
  • 45 x 20 / ? /20 x 10/10
  • 45 x 20 / ? /20 x 10/10

 I have the flu, but next few day going to try to keep on it. My weights may go up as I will be eating more to fight the flu.  I’m ahead of schedule on cut so I’m not worried about it.

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Jan 16th 

Bodyweight: 152.0

Back (I am ahead of schedule for my cut and I have the flu so eating more to fight it.)

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

Intra w/o:  Cell Rush, LBA, LG-5

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 (slow) 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)

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

Cell Rush, LBA, LG-5

Wide grip Pull Ups

  • 3 set

( Total of 18 single sets for the day.)

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Jan. 17th

Bodyweight: 149.8

   I’m off weights but 5 min’s of band cardio. I’m still sick with the flu. I’m sticking to cut macro’s breakfast up to my 2nd to last meal. My 2nd to last meal and on if my body feels run down and I just feel I need eat to recover from flu, NOT for taste then I’ll eat.  At this point if I do need to add fats and carb’s I am dropping my protein macro to no less that 155g’s for the day.   This is unlike my re-feed or cheat days were I keep my fats and protein macro’s the same. It’s closer to my bulking style day.

 I know the things to expect with the flu today and I’m NOT looking forward to them.

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Jan 18th

Body Weight: 149.2

Chest day

Pre w/o:  AAEFX’s K-Otic, Karbolyn,  HMB, Vitamin D-3,  Joint ReHab Cream

Intra w/o:    BCAA’s, 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:   (Added flats for a change of pace. I’m still not feeling 100% from the flu. )

Bb flat press

  • 1 x warm up set
  • 205 x 5
  • 225 x 3
  • 245 x 1
  • 185 x 10

22.5 deg. Incline Bb Press

  • 185 x 10
  • 205 x 5
  • 255 x 1
  • 205 x 10

Laying Band Flies (140 lb. band setting)

  • 2 sets x 10
  • LBA, Cell Rush, LG-5
  • 2 set x 10

15 min’s posing.

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 Jan 19th

Body Weight = 148.4

Biceps,Tri’s, Delts and Ab’s

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

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

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

w/o:  

Cable Straight bar Bicep Curls: Overhand – Underhand S.S. set

  • 25 x 10/10 (warm up)

Tri reverse grip press down/Overhand grip Bicep curls/Underhand grip Bicep curls. Jumbo sets

  • 45 x 20/10/10
  • 45 x 20/10/10
  • 45 x 20/10/10

Laying Cable Curl Downs S.S. with single arm Db Side laterals(R/L)

  • 45 x 15, 20 x 10/10
  • 45 x 20, 20 x 10/10
  • 45 x 20, 20 x 10/10

Triceps Press downs S.S. with Weighted Ab Crunches

  • 45 x 10 / ?
  • 45 x 10 / ?
  • Cell Rush, LBA, LG-5, Added Db Side laterals for Jumbo sets here down
  • 45 x 20 / ? /20 x 12/12
  • 45 x 20 / ? /20 x 15/15
  • 45 x 20 / ? /20 x 12/15

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Jan 20th 

Bodyweight: 150.2 (day after ½ cheat, ½ re-feed – type day)

Back 12 weeks out (pic is current 12 week out condition)

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

Intra w/o:  Cell Rush, LBA, LG-5

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 to back of neck (slow) S.S. with “V” Handle Chest supported Low rows

  • 60 x 15/15
  • 80 x 15/15
  • 105 x 13/15

“V” Handle Lat Pull Downs (slow) S.S. Wide grip Pull ups

  • 105 x 10/ 1 set
  • 105 x 10/ 1 set
  • 105 x 10/ 1 set

Single Arm Lat Pull Downs (R/L)

  • 75 x 10/10
  • 80 x 10/10
  • 80 x 10/10

Cell Rush, LBA, LG-5

Wide grip Pull Downs to back of neck, slow and a squeeze.

  • 80 x 15
  • 80 x 15
  • 80 x 15
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