April 29th threw May 3rd training.

Posted: May 2, 2013 in Training Logs

May 3rd

Ab’s:

Pre w/o:  K-Otic, HMB’s, i-Ruch 475

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

  • 8 sets (same as 10 sets)

AAEFX’s: LBA, Cell Rush and LG-5.

  • 2 more sets

Off weights May 4th and 5th.

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May 2nd

Delts:

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

Cable Single Arm Side Raises S.S. with 2 Arm Cable front Raises (R/L/F)

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

(same as 6 single sets for each arm)

Heavy Band (70lb.) Rear Delt Flies

  • x 10
  • x 20
  • AAEFX’s LBA, Cell Rush and LG-5
  • ground out 40
  • x 25
  • x 25

Very busy day but I got a workout in.    A light w/o is better than NO w/o.

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May 1st   

Back:

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

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, V-C,

 2 rice cakes.

 w/o:  Power

Wide Grip Pull ups

  • X 10
  • X 10

High Cable “V” Handle Rows

  • 100 x 10
  • 150 x 10
  • 200 x 5
  • 250 x 3
  • 300 x 1
  • 300 x 1
  • 250 x 5
  • 200 x 10

Cell Rush, LBA and LG-5

Wide Grip Pull Ups, for saturation.

  • x 10
  • x 10
  • x 10

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April 30th

Arms:

Pre w/o:  K-Otic, HMB’s, i-Ruch 475 (cycling off 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, V-C, 2 rice cakes.

 w/o: 

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

  • 55 x 10/10/10
  • 55 x 10/10/10
  • 55 x 10/10/10
  • 55 x 10/10/15

(Same as 12 single sets) 125 reps

Cable Curls , jumbo sets: overhand, ropes underhand grip

  • 55 x  5/10/10
  • 55 x 10/10/10
  • 55 x 10/10/10
  • 55 x 10/10/10

(Same as 12 single sets) 115 reps

  • Cell Rush, LBA and LG-5

Db Alternating Curls for saturation, per arm

  • 30’s x 20
  • 30’s x 20

40 reps.

Same as a total of 26 single sets and 280 reps for this workout.

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April 29th  

Chest:

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

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 Bench Press (raw)

  • 140 x warm up
  • 205 x 3
  • 225 x 1 (wow my flat press suffered not doing them for so long.)
  • 225 x 2
  • 225 x 2
  • 225 x 2
  • 205 x 5
  • 205 x 6
  • Cell Rush, LBA’s and LG-5
  • 155 x 12
  • 155 x 10

I shouldn’t be so hard on myself. I just came off a 6 month cut and haven’t done flats consistently in a long time.  A 225 x 10 is same as a 300 single.    BUT I will get that. NO excuses just consistency to get there.  My 300 PR was on 22.5 Decline (Same as a able body flat with arch, for me.) My flats are FLAT.   lol  

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