June 3rd threw 9th training

Posted: June 3, 2013 in Training Logs

June 7th

10 min’s arm run cardio day.

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June 8th

Off everything day.

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June 9th

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

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

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

 2 rice cakes.

W/O:

Db Alternating curl  S.S. with Bb Flat Bench Presses

  • 30’s x 10/205 x 10
  • 30’s x 10/205 x 10
  • 30’s x 10/205 x 10

Tri Press Downs  S.S. with Wide Grip Pull Ups

  • 45 x 15/  x 10
  • 45 x 15/  x 10
  • 45 x 15/  x 10

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June 6th   

Arms: Saturation work

Pre w/o:  K-Otic,10g’s Karbolyn, HMB’s, i-Ruch 475, joint ReHab

Intra w/o:  20g’s Karbolyn, BCAA’s, 5g pure baking coca

Immediate Post w/o:  AAEFX’s NF Pro whey, non-fat cottage cheese, spinach shake.  HMB’s, V-E, V-C, LBA, Cell Rush, LG-5, 2 rice cakes.

 w/o: 

 Cable Curls Downs, 5-3-5-1 tempo

  • 45 x 10
  • 45 x 10
  • 45 x 10
  • 45 x 10
  • 45 x 10
  • 45 x 10
  • 45 x 20 (normal tempo for saturation)
  • 45 x 20

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June 5th

Back:

Pre w/o:  K-Otic, 10g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3

Intra w/o:  20g’s Karbolyn, BCAA’s, Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets  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: 

High Pulley Stiff Arm Pull Downs, squeezing the Lats hard.

  • 45 x 10
  • 45 x 10
  • 50 x 10
  • 60 x 10
  • 60 x 10
  • 60 x 10
  • 45 x 15
  • 45 x 15

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June 4th

Delts:

Pre w/o:  K-Otic, 10g’s  Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3

Intra w/o:  20g’s Karbolyn, BCAA’s, (before last 2 sets 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: 

Db Overhead/Military Presses
 Deep, Slow,  not my normal 90* reps, shoulders sounded like firecrackers or Rice Crispy cereal even with the Joint ReHab.

30’s x 20 for 8 sets. 

Very busy day but I got a workout in.    A light w/o is better than NO w/o.  The next week will be very busy on the personal life side but I’ll get some kind of workout in each day.

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June 3rd

Chest and Tri’s:

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

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

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

 2 rice cakes.

w/o:

Db Flat Bench Press (self load)

  • 75’s x 5
  • 95’s x 5
  • 115’s x Failed self-load today

Bb Presses

  • 135 x 5
  • 205 x 5
  • 255 x 2
  • 275 x 1
  • 280 x Failed (legs started to spaz from nerve stress, left ham and right calf) Peanut is edgy.  
  • 255 x  1
  • 205 x 5

Tri Press downs

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