Jan 21 – 27 training log

Posted: January 22, 2013 in Training Logs

Jan. 21st

Bodyweight: 148.4

   I’m off weights but 5 min’s of band cardio.

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Jan 22nd

Body Weight: 147.6

Chest day

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

Intra w/o:    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:  Light chest

Bb flat press

  • 1 x warm up set
  • 225 x 3
  • 225 x 3

22.5 deg. Decline Bb Press

  • 225 x 5
  • 225 x 5
  • 225 x 5

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 23rd

Body Weight: 146.6

Arm, Delt day

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

Intra w/o:    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:  

Db Bicep curls S.S. with Rev. Grip Tri Press Downs

  • 40’s x 10 / 30 x 15
  • 40’s x 10 / 50 x 15
  • 40’s x 10 / 50 x 15

Bi Curl Downs S.S. with Tri Press Downs

  • 50 x 20 / 50 x 15
  • 50 x 20 / 50 x 20
  • 50 x 20 / 50 x 20

 Db Hammer Curls S.S. with Laying Band Rev Flies (70 lb. band)

  • 40’s x 10 /  x 10
  • 40’s x 10 /  x 10
  • LBA, Cell Rush, LG-5
  • 40’s x 10 /  x 10
  • 40’s x 10 /  x10

15 min’s posing.

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Jan 24th 

Bodyweight: 147.4

Back

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 S.S. with “V” Handle Chest supported Low rows

  • 100 x 10/10
  • 130 x 10/10
  • 170 x 10/10
  • 170 x 10/10

“V” Handle Lat Pull Downs

  • 175 x 5
  • 220 x 5
  • 265 x 5

Cell Rush, LBA, LG-5

Chin-up grip Lat Pull Downs Pull

  • 80 x 10
  • 80 x 15
  • 80 x 15

_________________________________________________________________

 

Jan. 25thNewLeanFix

Bodyweight: 146.4

   I’m off weights and will be doing 5 min’s of band cardio and 15 min’s posing.

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Jan 26th

Body Weight: 150.8 (day after re-feed)

Chest day

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

Intra w/o:    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:  Light chest

Bb 22 ½ deg. Decline press

  • 1 x bar warm up set
  • 225 x 5
  • 225 x 6
  • 225 x 5

22.5 deg.  Bb Press

  • 225 x 3  ( left delt no like. )

22 ½ Incline Bb Presses

  • 225 x 5
  • 225 x 5
  • 225 x 5

Laying Band Flies (70 lb. band setting)

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

15 min’s posing.

__________________________________________________________________________

 

Jan 27th

Body Weight: 149.8

Arm’s, Delts Ab’s

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

Intra w/o:    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:   (Kept it simple but effective today.)

JB EZ bar Bicep curls S.S. with Rev. Grip Tri Press Downs

  • 45 x 10 / 55 x 10
  • 45 x 10 / 55 x 10
  • 45 x 15 / 55 x 15
  • 65 x 10 / 60 x 10
  • 65 x 10 / 60 x 10
  • 65 x 10 / 60 x 10
  • 65 x 10 / 60 x 10
  • LBA, Cell Rush, LG-5
  • 65 x 10 /  60 x 10
  • 65 x 10 /  60 x 10

Just because these are all 10 reps but 1 set, don’t mean they didn’t hurt like a mother.

15 min’s posing.

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