April 22 threw 26th training log

Posted: April 22, 2013 in Training Logs

April 26th

Ab’s:

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

Intra w/o:  40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.

 w/o: 

Incline bench Ab Crunches S.S. with twisted Ab Crunches

  • 5 sets (same as 10 sets)

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April 25th

Delts:

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

 Intra w/o:  40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.

 w/o: 

Bb Military Presses

  • Bar warm up and pins/bench alignment
  • 95 x 10
  • 135 x 5, I can tell I haven’t done these in a while.
  • 135 x 5
  • 135 x 6
  • 135 x 8, getting better. 
  • 135 x 9
  • AAEFX’s LBA, Cell Rush, LG-5
  • 115 x 13
  • 115 x 12

NOTE:  I forgot my Joint ReHab

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April 24th  

Back:

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

 Intra w/o:  40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E,

 2 rice cakes.

 w/o: 

Wide Grip Pull ups (slow)

  • X 10
  • X 10

Single Arm Cable High Rows (L/R  arm)

  • 60 x 10/10
  • 60 x 10/10

Rope Pull Overs

  • 60 x 10
  • 60 x  10 = S.S. with Ab and Oblique crunches X 30

 Single Arm Low Cable Rows (R/L)

  • 60 x 10/10
  • 60 x 10/10

Cell Rush, LBA and LG-5

Chin Ups, slow, last rep static hold

  • x 10
  • x 10
  • x 10

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April 23rd

Arms:

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

 Intra w/o:  40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.

 w/o:  

Tri Press Downs, jumbo sets, over ropes, under hand grip  

  • 45 x 10/10/10
  • 45 x 10/10/10
  • 50 x 10/10/10
  • 40 x 15/15/15

Cable Curls

  • 40 x 15
  • 65 x 15
  • 75 x 10
  • 80 x 10

Rope Hammer Curls

  • 45 x 20
  • 45 x 20
  • 45 x 20
  • Cell Rush, LBA and LG-5
  • 45 x 20
  • 45 x 20

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April 22nd

Chest: First w/o since the show. After peek week and the week off, I’m feeling refreshed but week. 

Back stage at the WNBF Tournament of Champions, 4/13/2013

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

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

Immediate Post w/o:   NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E

 w/o:  I did primarily incline’s and decline’s for almost a year, switching it up to primarily flats.  Bb Flat Press  

  • 135 x 10 – warm up
  • 205 x 5
  • 225 x 1
  • 225 x 3
  • 225 x 2
  • 205 x 5
  • 205 x 3
  • 185 x 5
  • Cell Rush, LBA and LG-5
  • 135 x 15
  • 135 x 15

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