Archive for the ‘Training Logs’ Category

Oct. 16, 2013

Posted: October 16, 2013 in Training Logs

UPDATE:

 Doc. may have been onto something. It’s been a few months since my last workout. My neck is showing improvement. It still may be a while but at least there is a light at the end of the tunnel.

 Now if the Neurologist would ever call with my appointment date.

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Sep 9th threw 15th training.

Posted: September 10, 2013 in Training Logs

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Sep 12th   

Chest :  Try a power day. Neck isn’t 100% but its push able.

Pre w/o : K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 20g Karbolyn

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

Immediate Post w/o :  AAEFX’s NF Pro whey, 2%  Milk , frozen Breen beans, oats blender shake.  HMB’s, V-E, V-C

Bb Decline Presses (Body weight of 160 lbs.)

  • 135 x warm up
  • 205 x 3
  • 255 x 3
  • 275 x 1
  • 295 x 1
  • 315 x 1, PR by a 10 lb. increase.
  • 320 x 0.5 –  5 count on descending.  CNS failed 1/3 way up for the return.
  • 205 x 15

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Sep 11th :

Morning Back:

Pre w/o:  Kre-Alkalyn Hardcore, 40g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  30g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5

Immediate Post w/o:  100% natty grape juice, NF-Pro whey protein.

 w/o: 

 w/o: 

Close grip Rows S.S. with Trap Pulls

  • 4 sets (same as 8 sets)

Close Grip  Lat Pull downs/Rows

  • 4 sets

Short sweet and to the point.  Just long enough breaks to switch people doing there set.

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Sep 10th :

Morning Arm’s:

Pre w/o:  Kre-Alkalyn Hardcore, 40g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  30g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5

Immediate Post w/o:  100% natty grape juice, NF-Pro whey protein.

 w/o: 

 Cable Curl Downs

  • 3  sets

Continues tension Triceps Press Downs

  • 3 sets

Rope Cable  Curls

  • 3 sets

 Tri Press Downs with Ropes

  • 3  set

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Sep 9th :

Neck spasms, catches and pain. Didn’t w/o

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Sep 3rd – 8th training

Posted: September 3, 2013 in Training Logs

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Sep 4th :

Morning Arm’s:

Pre w/o:  Kre-Alkalyn Hardcore, 40g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  30g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5

Immediate Post w/o:  Breakfast

 w/o: 

 Triceps Press Downs, O-R-U hand grip giant sets

  • 3 sets (same as 9 sets)

Db   Curls

  • 3 sets

 Tri Press Downs

  • 1  set

Cable Curls

  • 3  sets

Tri Press Downs

  • 1 set

Cable Curls

  • 2 sat sets

 

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Sep 5th :

Morning Back:

Pre w/o:  Kre-Alkalyn Hardcore, 40g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  30g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5

Immediate Post w/o:  Breakfast

 w/o:

 Lat Pull Downs, Close grip chin up style

  • 3 sets

Pro Grip Lat Pull Downs

  • 3 sets

Close Grip Rows

  • 3 sets

 

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Sep 3rd  

(Mornings, 5am) Neck not 100% but slowly getting better. 

Wasn’t too bad, at the end it became a small issue but deal able.

Chest :

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 40g Karbolyn

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

Immediate Post w/o :  AAEFX’s NF Pro whey, 2%  Milk , HMB’s, V-E, V-C

Bb Flat Presses

  • 135 x warm up
  • 185 x 10
  • 205 x 10
  • 210 x 10
  • 210 x 10
  • 185 x 10
  • 185 x 10
  • 135 x 25

Tomorrow arms

Aug 26 – 30th training

Posted: August 26, 2013 in Training Logs

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Aug 27th :

Morning Arm’s:

Pre w/o:  Kre-Alkalyn Hardcore,20g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

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

Immediate Post w/o:  Breakfast

 w/o: 

Cable Curls

  • 4 sets

Triceps Press Downs, overhand

  • 3 sets

Rope/Cable Bicep Curls

  • 3 sets

Rope Tri Press Downs

  • 2 sat sets

Underhand Cable Curls

  • 2 sat sets

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Aug 28th :

Morning Back:

Pre w/o:  Kre-Alkalyn Hardcore, 30g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

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

Immediate Post w/o:  Breakfast

 w/o: 

Pro Grip Lat Pull Downs

  • 3 sets

Close Grip (“V” handle) Lat Pull Downs

  • 3 sets

Lat Pull Downs, Close grip chin up style

  • 3 sets

Wide grip Pull ups

  • 3 sets

Neck felt ok.  Things are looking good.

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Aug 26th

(Mornings, 5am) Neck not 100% but tried a saturation/test workout to see how it took it.

Wasn’t too bad, at the end it became a issue but deal able.

Chest :

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 30g Karbolyn

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

Immediate Post w/o :  AAEFX’s NF Pro whey, 2%  Milk,   30g’s Karbolyn, , HMB’s, V-E, V-C

Bb 45deg. Incline Presses

  • 1 warm up set.
  • 3 sets at 135 lbs. x 10-15 rep range.

Bb Flat Presses

  • 3 sets at 135 x 15-25 rep range.

45deg. Decline Bb Presses

  • 3 sets at 135 x 10-15 rep range. 

Tomorrow arms

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Aug 19th :smoken

Morning Chest:

Pre w/o:  Kre-Alkalyn Hardcore, 10g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

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

Immediate Post w/o:  Breakfast

 w/o: 

Decline 45deg.  Bb Presses

  • 3 sets

Bb Presses

  • 3 sets

Bb 45deg. Incline Presses

  • 3 sets

***Neck gave me problems with anything over 185 lbs.  So did a saturation day.

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Aug 20th :

Morning Arms:HC

Pre w/o:  Kre-Alkalyn Hardcore, 20g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

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

Immediate Post w/o:  Breakfast

 w/o: 

Speed sets with Richard D.

–Triceps press downs:

Reverse grip

  • 3 sets

Overhand Grip

  • 3 sets

Cable Curls

Underhand Grip

  • 3 sets

Reverse Grip

  • 3 sets

 

Saturation sets

Rope Tri Press Downs

  • 1 set

Underhand Cable Curls

  • 1 set

Neck is tender but workable.

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Training Aug 12th – 18th.

Posted: August 13, 2013 in Training Logs

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Aug 15th

Back: Morning

Pre w/o:  Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab, BCAA’s

Intra w/o:  30g’s Karbolyn,  5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5

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

 w/o: 

Wide grip Pull ups

  • 1 set for warm up.

Close Grip (chin up style)  Lat Pull downs

  • 5 speed sets between R. D. and I

Pro Grip Lat Pull Downs

  • 3 sets

Seated T-Bar Rows

  • 4 sets

Close Grip Rows

  • 3 sets

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Aug 13th

and 14th

(Mornings, 5am)

—————-

Chest : ( 13th)

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn

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

Immediate Post w/o :  AAEFX’s NF Pro whey, non-fat cottage cheese,  pineapple shake/smoothie.  20g’s Karbolyn, , HMB’s, V-E, V-C

Bb 45deg. Decline Presses

  • 10 sets.  Made it up to 255lbs. before neck became a issue.

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Arm’s : (14th)

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn

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

Immediate Post w/o :  AAEFX’s NF Pro whey, non-fat cottage cheese,  pineapple shake/smoothie.  10g’s Karbolyn, , HMB’s, V-E, V-C

Db Curls for warm up

  • 3 sets. 

Cable Curls

  • 4 sets (high of 100 x 10)

Single Arm Tri Press downs

  • 3 sets, warm up

Tri Press Downs

  • 4 sets (high of 100 x 5)

Rope Hammer Curls

  • 4 sets (high of 100 x 10)

Jumbo sets, Tri Tress Downs (Underhand-Ropes-Overhand)  grip

  • 3 sets for saturation

Neck is feeling better but not 100% yet. Keeping to 1 workout a day until it’s better and I feel 100% normal again. 

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Last week tornados ripped through our town putting myself and thousands of others out of power.

This week things are a little back to normal. At least we have power. 

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Aug  12th   
 

W/O: Delts

Morning was saturation sets with Db side Raises and Band reverse flies.

Afternoon workout.

Pre w/o:  Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3

Intra w/o:  20g’s Karbolyn, BCAA’s, 100% Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last sets  LBA, Cell Rush, LG-5

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

 w/o: 

Bb military Press

  • Bar (45) x warm up
  • 135 x 3, something didn’t feel right in my neck and left delt.   I’ll try the 135 again.
  • 135 x 5
  • 205 x 2
  • 205 x 2 , Neck feels like I have a stinger. 
  • 205 x Lost it.  Thank god for a full cage.

Peanut shut me down.

Aug 5th – 11th training

Posted: August 5, 2013 in Training Logs

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Aug 5th  

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn

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

Immediate Post w/o :  AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, pineapple shake/smoothie.  10g’s Karbolyn, , HMB’s, V-E, V-C

 

Chest : ( Peanuts hovering so going to take it slow)

DB Flies

  • 25’s x 10
  • 25’s x 10
  • 25’s x 10

Db  Presses (self load)

  • 70’s x 15
  • 80’s x 15
  • 90’s x 15
  • 100’s x 10
  • 100’s x 10

July 29th – threw Aug 4th

Posted: July 29, 2013 in Training Logs

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July 31st :

Bicep and Triceps

Pre w/o:  Kre-Alkalyn Hardcore, 10g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  15g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5

Immediate Post w/o:  6oz. chicken breast smothered in salsa, blueberry-banana pancakes.

 w/o: 

Cable Curl  

  • 55 x 10
  • 75 x 10
  • 95 x 10
  • 95 x 10
  • 95 x 8

Reverse Tri Press Downs, slow and elbows locked and never passing my core in front or back

  • 55 x 15
  • 65 x 15
  • 65 x 15
  • 65 x 15 (Tri’s pumped hard as a rock)

Db Alternating Hammer Grip saturation curls

  • 40’s x 10
  • 40’s x 10
  • 40’s x 10

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July 29th    (started mini cut)

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn

Intra w/o :   10g’s Karbolyn, 5g’s pure baking coca, BCAA’s.   LBA, Cell Rush, LG-5 just before last set.

Immediate Post w/o :  AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie. 10g’s Karbolyn, HMB’s, V-E, V-C

Chest : ( Bad M.S. day yesterday, so took my time today)

Bb 45 deg. Bb Decline Presses

  • 185 x 10
  • 205 x 10
  • 225 x 12
  • 225 x 12
  • 225 x 15

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July 26th   
 

W/O: Delts

Pre w/o:  Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3

Intra w/o:  25g’s Karbolyn, BCAA’s, 100% Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last sets  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.

 w/o: 

Single Arm Db Side Raises, Glass Style

  • 20 x 10
  • 20 x 10
  • 20 x 10

Band Reverse Flies, with a hold and squeeze

  • 70 x 20
  • 70 x 20
  • 70 x 20

Db Reverse flies, 45deg. Incline, Thumbs down

  • 20’s x 10
  • 20’s x 10
  • 20’s x 10

Cable Single arm raises (L/R)

  • 25 x 10/10
  • 25 x 10/10
  • 25 x 10/10
  • 25 x ouch 15/15
  • ———————————————————————————————————

July 24th

Back and  Traps:

Pre w/o:  Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  25g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5

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

 w/o: 

“V” handle High Rows S.S. with Trap Pulls,  slow

  • 95 x 10/10
  • 105 x 10/10
  • 105 x 10/10
  • 105 x 10/10
  • 105 x 10/10
  • 105 x 10/10

(same as 12 single sets)

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July 23rd :

Bicep and Triceps

Pre w/o:  Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  25g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5

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

 w/o: 

High Cable Curl downs S.S. with Tri press downs

  • 55 x 10/10
  • 55 x 15/15
  • 65 x 15/12

Cable Curls S.S. with Rope Curls

  • 65 x 15/15
  • 65 x 15/15
  • 65 x 15/15

Bench Dips

  • 3 sets, deep and slow

 

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July 22nd  

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab , i-Rush, GlutaZorb, HMB’s, 15g Karbolyn

Intra w/o :   25g’s Karbolyn, 5g’s pure baking coca, BCAA’s.   LBA, Cell Rush, LG-5 just before last set.

Immediate Post w/o :  AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie.  2 pieces of apple pie, HMB’s, V-E, V-C

Chest :

Bb 45 deg. Bb Incline Presses

  • Bar warm up
  • 135 x 10
  • 205 x 5
  • 255 x 5
  • 305 x 1,  PR  
  • 310 x F
  • 135 x Pin press and sat plus re-racking the bar.

45deg. Decline Bb Press

  • 135 x 10 (neck issues, going to sets of 3 or less)
  • 205 x 3
  • 255 x 3
  • 305 x 1, PR
  • 225 x 5
  • 225 x 5 

July 18th

Off due to super high humidity in apartment.

*

July 19th

 Biceps and Triceps:

Pre w/o:  Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMB’s

Intra w/o:  40g’s Karbolyn, 5g’s pure baking coca,   2nd to last set: LBA Pro, Cell Rush and AAEFX Glutamine – Raspberry Rush

Immediate Post w/o:  BIG  Supper

 w/o: 

 Cable Straight Bar Curl Downs S.S. Triceps Press Downs

  • 5 sets (same as 10 single sets)

 *

20th and 21st

Not good days to over stress my body.    My M.S. was even effecting my family weekend days. 

Pain, lethargic, coward enation, speech  everything was off thanks to a storm front that came threw.

Time to step back, recover and then hit it hard again. 

=======================================================

July 16th   I did 5 min. Hand/arm cardio  nonstop run.   

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July 17th

Back and light Traps:

Pre w/o:  Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab

Intra w/o:  25g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5

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

 w/o: 

Db Face down 45 deg. bench double arm Rows to the hip not chest

  • 65’s for warm up.
  • 85’s x 10
  •  Mouth guard put in for tooth grinding. Versa Grips for safety.  Time to get real.
  • 105’s x 10

45 deg. Incline Double Arm rows to the hip  S.S. with 45 deg. Incline Trap Pulls.

  • 120’s x 10/10
  • 120’s x 8/10 (humidity was making breathing hard during reps)
  • 120’s x 10/10 (almost blacked out but drove threw it)

Lat Pull Downs, Chin up grip with a squeeze. Pulling at elbow’s NOT hand’s and Bicep. Learning to ONLY have the forearm as a link like a chain between elbow and grip is the key IMO. This also helps to keep you from pulling with the Bicep not the Lats.

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

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July 15th

Pre w/o :  **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab (felt good on sunburn), i-Rush, GlutaZorb, HMB’s

Intra w/o :   40g’s Karbolyn, 5g’s pure baking coca.   LBA, Cell Rush, LG-5 just before last set.

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

 Nonfat milk, 2 pop tarts.

Chest and Tri’s:

Bb 45 deg. Incline Presses, Paused: 1-4-1-2 tempo

  • Bar warm up
  • 135 x 10
  • 205 x 10
  • 205 x 10
  • 205 x 10

70 lbs. Band Flies with a squeeze, Jumbo set with Tri Pushdowns (underhand grip, then overhand both with a squeeze)

  • 20 – 30 x 10/10
  • 20 – 30 x 10/10
  • 20 – 30 x 10/10

Seen Tri’s get worked secondary when you do chest they feel pretty good (worked) with this w/o.

Chest feels worked.   Dedication to feeling target muscle doing the work was spot on today.