May 6th – May 10th training

Posted: May 6, 2013 in Training Logs

May 11th and 12th  off weights.  Family weekend.

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May 10th

Upper Body Saturation (low weights – higher reps)

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:  AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, pineapple and almond shake.  HMB’s, V-E, 2 rice cakes.

 w/o: 

High cable Rows

  • 100 x 15
  • 100 x 15
  • 100 x 15

Bb Bench Press, Close grip

  • 135 x 15
  • 135 x 15
  • 135 x 15

Cable Curls

  • 60 x 20
  • 60 x 20
  • AAEFX’s Cell Rush, LBA and LG-5
  • 60 x 20

Tri’s got great blood flow from the Close Grips.

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May 9th

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:  AAEFX’s IGF-33 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

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May 8th   

Back:

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

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

Immediate Post w/o:  AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, V-C,

 2 Pop Tarts (1 foil pack).

 w/o: 

Db Incline Bench, 2 arm Low Rows to the hip not chest.

  • 80’s x 10
  • 90’s x 10
  • 100’s x 10
  • 100’s x 10

Incline Bench, Db Trap Pull’s

  • 100’s x 25
  • 120’s x 15 (120’s is as high as my Db’s go)
  • 120’s x 18
  • 120’s x 20
  • 120’s x 20

Cell Rush, LBA and LG-5

Wide Grip Pull Ups, for saturation.

  • x 10
  • x 10
  • x 10

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May 7th

Arms:

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, V-C, 2 rice cakes.

 w/o: 

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

  • 60 x 10/10/10
  • 60 x 10/10/10
  • 60 x 10/10/10
  • 60 x 10/10/10

 

Cable Curls , jumbo sets: overhand, ropes underhand grip

  • 60 x  5/10/10
  • 60 x 10/10/10
  • 60 x 10/10/10
  • 60 x 10/10/10

Cell Rush, LBA and LG-5

Db Alternating Curls for saturation, per arm

  • 35’s x 20
  • 35’s x 20

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May 6th  

Chest:

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

 4 fig bars.

 w/o:

Incline Bb Bench Press

  • 115 x 15
  • 135 x 15
  • 205 x 10
  • 225 x 9

Bb Bench Press

  • 205 x 5
  • 205 x 8
  • 205 x 3, CNS failed
  • Cell Rush, LBA’s and LG-5
  • 160 x 15
  • 160 x 15
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