June 10th – 16th training

Posted: June 10, 2013 in Training Logs

June 14th

10 min hand/arm sprint cardio.

————————————————————–

June 13th   

Back:

Pre w/o:  Kre-Alkalyn Hardcore, 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: 

High Cable Rows

  • 100 x 10
  • 170 x 10
  • 220 x 10
  • 220 + chains x 10

Pro Grip Lat Pull Downs to front

  • 170 x 10
  • 170 x 10
  • 170 x 10

Cell Rush, LBA and LG-5

 for saturation.

  • 100 x 20
  • 100 x 20

————————————————————

June 12th   

“A” (8:30am) Arms:

Pre w/o:  Kre-Alkalyn, GutaZorb

Intra w/o:  WATER

Immediate Post w/o:  Lunch

 w/o: 

 Cable Curls Downs  S.S.  with DB Alternation Curls

  • 45 x 20/30’s x 10
  • 45 x 20/30’s x 10
  • 45 x 20/30’s x 10
  • 45 x 20/30’s x 10

Same as 8 single sets.

—-

W/O “B”: 12:00 noon

Pre w/o B:  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, i-Ruch 475, Joint Rehab

Intra w/o B:   20g’s Karbolyn, 5g’s pure baking coca, BCAA’s, LBA, Cell Rush, LG-5 just before last set.

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

 2 rice cakes.

W/O:

1 set of Warm up Pull Ups

Chin Up grip Pull Downs

  • 3 sets

Unexpected day.  Will hit back more tomorrow.

————————————————————

June 11th

W/O “A” (8:30am): Ab’s:

Pre w/o:  K-Alkalyn Pro

Intra w/o:  WATER

Immediate Post w/o:  GlutaZorb,  40+g’s in protein – Lunch (9am)

 w/o: 

Incline bench Crunches S.S. with Twisted Crunches

  • 6 sets (didn’t count the reps)
     

W/O “B” (12:00 noon) Delts

Pre w/o:  Kre-Alkalyn Hardcore, 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: 

Bb Military Presses,   Slow and Deep, Took it slow seen I haven’t done them in a while. Balance is a issue here.

  • 45 x 10
  • 45 x 15
  • 65 x 15
  • 95 x 10
  • 115 x 10
  • 135 x 10
  • 135 x 7
  • 135 x 5

——————————————————–

June 10th

Chest and Tri’s:

w/o: Morning (A)  Pre: Kre-Alkalyn Pro

Tri Press downs Super sets.  Overhand /Ropes/Underhand

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

Same as 9 single sets PostW/O “A” –  2 tuna fish sandwiches made with double protein bread.

 

Pre w/o B:  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, i-Ruch 475, Joint Rehab

Intra w/o B:   20g’s Karbolyn, 5g’s pure baking coca, BCAA’s, LBA, Cell Rush, LG-5 just before last set.

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

 2 rice cakes.

Db Fli’s (deep,  feeling the pull/stretch)Kre-Alkalyn Hardcore

  • 30’s x 10
  • 30’s x 15
  • 30’s x 15
  • 30’s x 15 (ouch, hurt so good)
  • 30’s x 15

Outer Pec’s sore but here we go.

Bb Presses

  • 205 x 5
  • 205 x 10
  • 205 x 10

 

What the “H” just happened. (In a good way) Only first day so that’s all I’m saying.

Advertisements

Comments are closed.