May 13th – 19th training

Posted: May 19, 2013 in Training Logs

May 19th  off weights.

Day with my folks.

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 May 18th 

AAEFX CZ seminar day. 

Seminar went great.   Did some press challenges.  I personally just missed a 295 Flat Bb Press.

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May 17th

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 16th

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: 

Weighted High Cable (ropes) 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 15th   

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,

 4 rice cakes.

 w/o:  Today was about feeling and making every rep hurt. Last rep a real 5 sec static hold and squeeze.

Cable High Rows, 4-2-4-1 tempo

  • 80 x 10
  • 100 x 10
  • 100 x 10
  • 100 x 10
  • 100 x 10
  • 100 x 10

Cell Rush, LBA and LG-5

Wide Grip Pull Ups, for saturation.

  • x 10
  • x 10
  • x 10

No nose bleed today.  So that’s a good thing. 

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May 14th  

Arms:

Pre w/o:  K-Otic, HMB’s, i-Ruch 475

Intra w/o:  40g’s Karbolyn, BCAA’s

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake.  HMB’s, V-E, V-C, 2 Pop tarts (1 foil pack), LBA, Cell Rush, LG-5

 w/o: 

Tri Press Downs

  • 60 x 20
  • 80 x 20
  • 90 x 20
  • 110 x 20 (elbow say it’s enough time for curls)

Cable Curls

  • 110 x  5
  • 90 x 10
  • 70 x 15
  • 70 x 15  ( got a bad nose bleed had to quit. )

Cell Rush, LBA and LG-5

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May 13th  

Chest:

Pre w/o:  K-Otic, HMB’s, i-Ruch 475, Joint Rehab, 5g’s pure baking coca

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, V-C,

 2 rice cakes.

w/o:

Bb Bench Press

  • 135 x 10
  • 205 x 5
  • 225 x 5
  • 245 x 1
  • 255 x 1

Incline Bb Bench Press

  • 205 x 5
  • 225 x 5
  • 245 x 3
  • 255 x 1
  • Cell Rush, LBA’s and LG-5
  • 205 x 7
  • 135 x 15 speed reps.
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