March 25th – 31st. (coming up on 2 weeks away)

Posted: March 25, 2013 in Training Logs

March 31st

Bodyweight: 141.2 Day after re-feed.

Looking rock hard, thin skin, tight and no splash over.  

Off weights today.

Cardio: 10 min’s of arm sprints.

I only did 200g’s carb’s yesterday for re-feed being I have been sick didn’t want to overdo it.  I planned on going down to 100g’s today (Sunday) but with the way I look I’ll do 125g’s and see how I look through the day and make any adjustments I need to make.

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March 30th

Bodyweight: 140.2 lbs.

Re-Feed day.

Light full body w/o, don’t want to tax body to much being that I’m sick. BUT yet I don’t want to let the body off the hook.  Taking tomorrow off weights as a recovery not from lifting, but to help kick the being sick.

Pre w/o:   Kre-Alkalyn Pro, HMB’s, i-Ruch 475, Joint ReHab cream, D-3

 Intra w/o:    LBA, Cell Rush

Immediate Post w/o:   HMB’s, V-E, NF-Pro whey, spinach, Greek Yogurt shake.

Full body circuit style with tight squeeze. 

Followed by 5 min’s arm sprint cardio.

15 min’s posing. Looking full, tight, sharp, cut and no splash over so far. Decided to add a little more to the planed carbs and fats.

_________________________________________________

March 29th

Bodyweight: 140.2 lbs.

Chest

Pre w/o:   K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream, D-3

 Intra w/o:    LBA, Cell Rush

Immediate Post w/o:   HMB’s, V-E, NF-Pro whey, spinach, Greek Yogurt shake.

 w/o:  

 Bb 22 ½ deg. Decline Press

  • 3 sets

Bb 22 ½  Incline Presses

  • 3 sets

 Band  Flies, slow and squeeze

4 sets

Tri Press Downs

  • 2 sets
  • LBA, Cell Rush
  • 2 sets

15 min’s posing.

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March 28th

Bodyweight: 141.0

20 min’s posing hard followed by a 5 min’s arm sprint on Hybrid.

Sick so I rested the rest of the day. 

_______________________________________

March 27th

Bodyweight: 141.0

Back and Bi’s

Pre w/o: AAEFX’s K-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3

Intra w/o:  Cell Rush, LBA

Post w/o: AAEFX’s NF-Pro protein, Greek Yogurt, and spinach shake, AAEFX’s HMB, Vitamin E

w/o:  5-3-5-1 tempo

 “V” Handle chest supported Low Rows

  • 5 sets

Pro Grip chest supported Low Rows

  • 3 sets

Cable curls

  • 3 sets

Cell Rush, LBA, LG-5

Cable Curls

  • 2 sets

Band Low rows

  • 1 set with low back squeezes

…………………………..

Afternoon cardio, 20 min’s, H/R @ 145

__________________________________________________

March 26th

Body weight:  142.6 lbs.

Pre w/o:  Kre-Alkalyn Pro, HMB, Joint ReHab Cream, i-Rush, GlutaZorb and Vitamin D-3

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

Post w/o’s:   AAEFX NF-Pro whey protein, Greek Yogurt, spinach shake, HMB, vitamin E

W/O: Chest, Delts and Tri’s, De-Load, 3-4-3-1 tempo

22 ½ deg. Incline press,

  • Warm up set
  • 3 sets

22 ½ deg. Decline Presses

  • 3 sets

Band Flies

  • 3 sets

Db Military presses

  • 3 sets

Tri Press downs

  • 2 sets

AAEFX’s LBA, Cell Rush and GL-5

Weighted Ab Crunches

  • 3 sets

Afternoon cardio 10 min’s @ H/R 141

————————————————

March 25th

Bodyweight: 145.2

20 min’s morning cardio, H/R @ 141

Back and Bi’s

Pre w/o: AAEFX’s K-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3

Intra w/o:  Cell Rush, LBA

Post w/o: AAEFX’s NF-Pro protein, Greek Yogurt, and spinach shake, AAEFX’s HMB, Vitamin E

w/o:  5-1-5-1 tempo, worked muscle doing work NOT momentum.

 “V” Handle Pull Downs S.S. Pull Ups

  • 5 sets (same as 10 singles)

Db Alternating curls S.S. with Cable curls

  • 3 sets (same as 6 singles)

Cell Rush, LBA, LG-5

Single arm Pull Downs

  • 2 sets with no break.

Db Curls

  • 2 sets

…………………………..

Afternoon

Chin Ups

  • 4 sets

Afternoon cardio, 10 min’s, H/R @ 151

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