May 28th threw June 2nd training

Posted: June 1, 2013 in Training Logs

June 2nd

10 min’s arm cardio.  Did nonstop, fast, arm run/sprint style.

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May 31st – June 1st off

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May 30th   

Back and Biceps:

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

Intra w/o:  20g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, Cell Rush, LG-5

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

 w/o:  5-2-4-1 tempo, rep range work

High Cable Rows

  • 130 x 10
  • 130 x 10
  • 130 x 10

Pro Grip Lat Pull Downs to front

  • 130 x 10
  • 130 x 10
  • 130 x 10

Db Alternating Curls  SS  with Hammer Grip

  • 30’s x 10/10
  • 30’s x 10/10
  • 30’s x 10/10

Cell Rush, LBA and LG-5

 for saturation.

  • 30’s x 10/10
  • 30’s x 10/10

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May 29th

Ab’s and Delts:

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

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

Immediate Post w/o:  AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, V-C, Glutazorb,  2 tarts.

 w/o: 

Incline Bench Ab Crunches S.S. with twisted Ab Crunches

  • 8 sets (same as 16 sets)

Single arm Cable Side Laterals/raises  S.S. with 2 arm Front raises (R/L/F)

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

AAEFX’s: LBA, Cell Rush and LG-5.

  • 2 more sets

Same as 24 single sets for the day.  Plan was to do Bb Military Presses but with all the weather changes my back wasn’t up to it.

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I took the Holiday weekend off leading into a new training rotation.

May 28th    

Chest and Tri’s:

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, banana shake. HMB’s, V-E, V-C,

 2 rice cakes.

w/o:

Db Flat Bench Press (self load)

  • 70’s x 10
  • 80’s x 10
  • 90’s x 10
  • 100’s x 10
  • 110’s x 3
  • 115’s x 3 ( ¾ my body weight per arm )

Tri Press downs

  • 60 x 15
  • 60 x 15
  • 60 x 15
  • Cell Rush, LBA’s and LG-5
  • 60 x 15
  • 60 x 15
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