Archive for the ‘Training Logs’ Category


Tue June 30, 2020 – Delt & Trap Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

Super Sets. 10 rep goal each. Water between sets.

Same as 20 single sets.

Arnold Press –> Rear Machine Flies.
• 40’s x 10 / 16 x 10
• 40’s x 10 / 16 x 10
• 40’s x 7 / 16 x 10
• 40’s x 5 / 16 x 10
• 40’s x 5 / 16 x 10

Db Rear Delt Pulls –> Db Shrugs.
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.
25 Protein, 41 Carbs.


Monday June 29, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

10 rep goal. Water between sets.
10 Super sets = 20 singles

Machine Press –> Db Flies.
• 160 x 10 / 35’s x 10
• 170 x 10 / 35’s x 10
• 170 x 5 / 35’s x 10
• 160 x 6 / 35’s x 10
• 160 x 3 / 35’s x 7

Machine Flies –> Db Press
• 40 x 10 / 60’s x 5
• 40 x 10 / 60’s x 6
• 45 x 10 / 60’s x 4
• 45 x 10 / 60’s x 3
• 45 x 10 / 60’s x 4

10 super sets. I died fast. They kicked my butt today.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.

Workout Thursday June 18, 2020 – ARM Day

Morning w/o again.
Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

10 rep goal. 4-4-4-1 tempo. Bottle Cap and water between sets. Hard squeeze on contraction. rezisted negatives.

Alternating 30 deg Incline Bench Curls.
• 40’s x 10
• 40’s x 5
• 40’s x 6
• 40’s x 4
• 40’s x 3
Reps dropped fast. It’s was like hitting a wall and arm wouldn’t move.

Bar Cable Curls Super Set with Alternating Standing Db Rotating Curls.
• 50 x 10 / 35’s x 10
• 50 x 10 / 35’s x 5
• Reversed lift rotation
• 35’s x 10 / 50 x 6
• 35’s x 8 / 50 x 5
• 35’s x 9 / 50 x 4

Seated Over Head Tri Press Downs.
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10

Underhand Grip Tri Press Downs Super Set With Ropes Tri Press Downs.
• 25 x 10 / 25 x 10
• 25 x 10 / 25 x 10
• 30 x 10 / 30 x 10
• 30 x 10 / 30 x 5
• 30 x 10 / 30 x 5

Same as 30 single sets for the day. I’ll be glad to get back to later in day w/o’s when I have had more food intake for day. This morning stuff with few carb intake is a killer.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

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Wednesday June 17, 2020 – BACK Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

10 rep goal. Water between sets.

Have a lot to do today. Did 5 sets of a Jumbo set. (Same as 15 single sets)

Wide Grip Lat Pull Downs –> Wide Grip Seated Chest Supported Rows –> Hammer Grip Seated Chest Supported Rows.
• 130 x 10 / 104 x 10 / 91 x 10
• 130 x 10 / 104 x 10 / 91 x 10 – good pain started
• 130 x 10 / 104 x 10 / 91 x 8
• 130 x 10 / 104 x 10 / 91 x 10 pushed through pain
• 130 x 10 / 104 x 10 / 91 x 10

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.

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Tue June 16, 2020 – Delt & Trap Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

10 rep goal. Slower controlled tempo. Water and Bottle Cap between sets.

Arnold Press.
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 7

Rev Machine Flies.
• 32 x 10
• 32 x 10
• 32 x 10
• 32 x 10
• 32 x 10 – last one was basically a fail

Db Shrugs –> Db Rear Delt Pulls. (super sets, slow tempo).
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10

50 min gym time.

1 one week at least on these weights for a quality 10th rep.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

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Monday June 15, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

10 rep goal. Water and Bottle Cap between sets.
Concentrating on the negative resistance.

Db Press
• 60 ‘s x 10
• 60 ‘s x 10
• 60 ‘s x 10

Machine Press
• 140 x 10
• 140 x 10
• 160 x 10

Db Flies 3-2-1-1 tempo, shooting up in contraction fast but keeping control.
• 40’s x 10
• 40’s x 10
• 40’s x 10

Machine Flies
• 40 x 10
• 45 x 10
• 45 x 10

12 sets. Longer rest times but still a great workout.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

Workout Thursday June 11, 2020 – ARM Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

8 rep goal. 4-3-4-1 tempo. Bottle Cap and water between sets.

Alternating cross body cable curls.
• 20 x 8
• 25 x 8
• 30 x 8
• 35 x 8
• 40 x 8

Db Concentration Curls.
• 40 x 8
• 40 x 7
• 40 x 8
• 40 x 7

Rope Curls with a squeeze.
• 40 x 8
• 40 x 8
• 40 x 8
• 40 x 8

Underhand Grip Tri Press Downs.
• 40 x 8
• 40 x 8
• 40 x 8
• 40 x 8

Rope Tri Press Downs.
• 40 x 8
• 45 x 8
• 45 x 8
• 45 x 8
• 50 x 8

22 sets in 60 min gym time.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

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Wednesday June 10, 2020 – BACK Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

8 rep goal. Water and Bottle Cap (1g pure dextros each) between sets.

Played with stacking Db’s for rows.

Single Arm High Rows/Lat Pull Downs.
• 90 x 8
• 90 x 8
• 90 x 8

Db rows.
• 120 x 5
• 120 x 5
• 120 x 5

Seated Chest Supported Hammer grip Rows.
• 120 x 8
• 150 x 8
• 150 x 8

Underhand Narrow bar Pull Downs.
• 130 x 8
• 140 x 8
• 140 x 8

12 sets.
Tried with 60’s stacked for rows, more hoisting than controlled. 😦

In time this will change now I see how I can do stacking them. I can do more than the 65 lbs. for single hangle. I only have 5lb and below plates. Doc’s restriction. To keep me from lifting to much. lol

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

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Tue June 09, 2020 – Delt & Trap Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

8 rep goal. Water and Bottle Cap between sets. Slower tempo. Tried to keep it to 4-2-4-1 was hard to on last few sets of each lift.

Arnold Press.
• 40’s x 8
• 40’s x 8
• 40’s x 8
• 40’s x 6
• 40’s x 6

Rev Machine Flies.
• 25 x 8
• 25 x 8
• 25 x 8
• 25 x 8
• 25 x 8

Db Shrugs –> Db Rear Delt Pulls. (super sets alternating starting lift, slow tempo).
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8

40 min gym time. Same as 20 single sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

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Monday June 08, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

10 rep goal. Water and Bottle Cap between sets.

Db Flies
• 40 ‘s x 5
• 40 ‘s x 5
-put elbow sleeves on
• 40 ‘s x 10
• 40 ‘s x 10
• 40 ‘s x 10

Db Press – 30 deg. bench
• 60’s x 10
• 60’s x 10
• 60’s x 9 (pecs getting trashed)
• 60’s x 5
• 60’s x 5

Machine Press
• 100 x 10
• 150 x 5
• 170 x Fail
• 160 x 2
• 150 x 6

15 working sets. Pecs started failing with the incline bench presses. Trashed them fast with the Db flies starting out. Felt like a wimp but pecs got hit good.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g , 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

Workout Friday June 05, 2020 – LEG Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), CELLUCOR C4 6.5g, BODYTECH Creatine 3g

Legs feel good today.

Calf presses/raises
• 225 x 10
• 225 x 10
• 225 x 10
• 225 x 7

Leg extensions
• 84 x 8
• 84 x 8
• 96 x 8
• 96 x 8

Sissy Squats
• 3
• 5
• 4
• 5

12 single sets. Pretty good for my legs. They felt tingly but not to point I felt like I’d reverse my progress with my walking.

Post w/o:
25g protein (whey powder includes 2.5g creatine), BODYTECH Creatine 3g, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


Workout Thursday June 04, 2020 – ARM Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal.

30 deg incline bench Db curls.
• 40’s x 8
• 40’s x 8
• 40’s x 8
• 40’s x 5
• 40’s x 3

Seated overhand grip Tri press downs.
• 50 x 8
• 50 x 8
• 60 x 8
• 60 x 8
• 60 x 8

Close Grip cable curls.
• 50 x 8
• 60 x 8
• 70 x 8
• 70 x 7
• 70 x 8

Bench dips.
• 15
• 15
• 15
• 15
• 15

Alternating cross body cable curls.
• 35 x 8
• 35 x 8
• 35 x 6
• 35 x 7
• 35 x 6

Hammer grip machine press.
• 70 x 8
• 105 x 8
• 105 x 3
• 105 x 8
• 105 x 3

30 sets in 60 min gym time.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


Wednesday June 03, 2020 – BACK Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal. Water and Bottle Cap (1g pure dextrose each) between sets.
Controlled lifts not hoisted or thrown. Resisted negatives.

Wide Grip Lat Pull Downs behind neck.
• 100 x 8
• 120 x 8
• 140 x 8
• 160 x 8
• 180 x 4

Db rows 2-2-2-2 tempo to hip.
• 60 x 8
• 60 x 8
• 60 x 8
• 60 x 8
• 60 x 8

Wide Grip Seated Chest Supported Rows.
• 96 x 8
• 104 x 8
• 112 x 8
• 120 x 8
• 128 x 8

Last sets sloppy and almost a fail.

15 sets. 45 min gym time.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

 


Tue June 02, 2020 – Delt & Trap Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

10 rep goal.

Arnie Press.
• 40’s x 10
• 40’s x 7
• 40’s x 8
• 40’s x 6
• 40’s x 5

Db Single Arm Laying Side Laterals (per arm).
• 15 x 10
• 15 x 10
• 15 x 10

Db Shrugs –> Db Rear Delt Pulls.
• 60’s x 10 / 60’s x 10
• (rev rotation) 60’s x 10 / 60’s x 10 (felt it better/more in traps)
• 60’s x 10 / 60’s x 10

Didn’t feel 100% strength, but better than yesterday.
40 min gym time.

* –> = Super Set

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


Monday June 01, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

10 rep goal after 1 warm up set. Water and Bottle Cap between sets. Clocked 30 sec. brakes between sets.

Machine Press
• 100 x 10
• 150 x 10
• 180 x 5
• 200 x 2
• 180 x 4
• 160 x 6
• 140 x 7
• 120 x 10
• 120 x 6
• 120 x 5

Db Flies
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 7
• 40’s x 8

1  W/U set, 14 working sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.
After the week off and now sunburned. I felt weak.

May 17th – 23rd workouts

Posted: May 18, 2020 in Training Logs

Super Set week.


Workout Friday May 22, 2020 – LEG Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Legs feels good today.

Calf seated presses/raises –> Leg presses.
• 214 x 10 / 214 x 10
• 214 x 10 / 214 x 10
• 214 x 10 / 214 x 10

Leg extensions –> Sissy Squats.
• 60 x 10 / 5
• 72 x 10 / 5
• 84 x 10 / 5

Same as 12 single sets. Pretty good for my legs. They felt it good but not to point I felt like I would reverse my progress with my walking.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


Workout Thursday May 21, 2020 – ARM Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Super Sets, 10 rep goal.

30 deg incline bench Db curls –> machine narrow bar curls
• 40’s x 10 / 47 x 10
• 40’s x 7 / 47 x 10
• 40’s x 6 / 47 x 10

Reverse grip machine bar curls –> Rope curls
• 47 x 6 / 47 x 10
• 47 x 10 / 47 x 10
• 47 x 10 / 47 x 10

Seated overhand grip Tri press downs –> Db kick backs
• 47 x 10 / 15 x 10
• 47 x 10 / 15 x 10
• 47 x 10 / 15 x 10

Reverse grip Tri press downs –> Overhand grip Tri press downs
• 27 x 10 / 27 x 10
• 27 x 10 / 27 x 10
• 27 x 10 / 27 x 10

Machine bar curls
53 x 1

Machine hammer grip press
107 x 1

Same as 26 single sets.
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


Wednesday May 20, 2020 – BACK Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine
( –> means Super Set with )
10 rep’s goal.

Wide Grip Lat Pull Downs –> Hammer Grip Seated Chest Supported Rows
• 137 x 10 / 98 x 10
• 137 x 10 / 98 x 10
• 137 x 10 / 98 x 10
“V” Handle Lat Pull Downs –> Wide Grip Seated Chest Supported Rows
• 137 x 10 / 121 x 10
• 137 x 10 / 121 x 10
• 137 x 10 / 121 x 10
Last sets sloppy and almost a fail.

12 sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.


Tue May 19, 2020 – Delt Day

Pre Work Out:
C4 1 serving, BODYTECH NITRULLINE POWDER 1 serving,  2.5g MTS Creapure Creatine

10 rep goal.

Arnie PressSuper Set withRear Machine Fries
• 40’s x 10 / 27 x 10
• 40’s x 8 / 27 x 10
• 40’s x 7 / 27 x 10

Db Single Arm Side Laterals – resisting negatives
• 25 x 5 (lowered the weight for getting 10)
• 15 x 10
• 15 x 10
• 15 x 10
• 15 x 10

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.


Monday May 18, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Super Sets, 10 rep goal after 1 warm up set. Water between S.S.’s.

Machine Incline Press –> Db 30 deg Incline Press
• 100 x 5 (warm up) / 60’s x 10
• 120 x 10 / 60’s x 10
• 140 x 10 / 60’s x 7

Machine Flat Press –> Db Flat Flies (deep)
• 130 x 10 / 40’s x 10
• 130 x 8 / 40’s x 6 (pecs were fried)
• 130 x 5 / 40’s x 6

Db Flies for Saturation.
3 sets of 20+ reps with 25’s.

12 working sets, 3 sat sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.

Power, Low Rep Week


Friday May 15, 2020 – LEG Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

*Walked 1/2 mile earlier. So just did a little on legs.
Did touch up on things I didn’t feel I hit good this week also.
Did Traps and rear Delts first so I didn’t have to worry about legs giving out.

Db Shrugs Super Set with Rear Delt Pulls
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10
• 60’s x 10 / 60’s x 10

Leg Extensions
• 91 x 5
• 91 x 10
• 91 x 10

Sissy Squats
• 5
• 10
• 8

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.


Thursday May 15, 2020 – ARM Day

Power Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Low reps, 3 rep goal.

Triceps Press Down, Overhand Grip
• 37 x 3
• 52 x 3
• 67 x 3
• 77 x 3
• 87 x 3

Db Alternating Standing Curls
• 50’s x 3
• 55’s x 3
• 60’s x 3
• 60’s x 3
• 60’s x 3

Rope Tri Press Downs
• 57 x 3
• 67 x 3
• 77 x 3

Machine Bar Curls
• 77 x 3
• 87 x 3
• 97 x 3

Tri Press Downs Overhand Grip and Machine Bar Curls
One Saturation set of each.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.


Wednesday May 13, 2020 – BACK Day

Power Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Water and Bottle Cap every 3rd set
Low reps, 3 rep goal.

Wide Grip Lat Pull Downs
• 107 x 3
• 137 x 3
• 167 x 3
• 187 x 3
• 207 (max weight for high pulley) x 3

Hammer Grip Seated Chest Supported Rows
• 167 x 3 (167 is max weight on these handles)
• 167 x 3
• 167 x 3

Wide Grip Seated Chest Supported Rows
• 167 x 3 (167 is max plates on these handles)
• 167 x 3
• 167 x 3

“V” Handle Lat Pull Downs
• 207 x 3
• 207 x 3
• 207 x 3

14 sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.


Tuesday MAY 12, 2020 – DELT Day
Low rep , power day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 4g MTS Creapure Creatine

3 rep goal (no spotter)

Machine Overhead Press
• 48 x 3
• 71 x 3
• 87 x 3
• 95 x 3
• 95 x 3

Arnold Db Press
• 35’s x 3
• 45’s x 3
• 50’s x 3
• 55’s x 3
• 55’s x 3
Post w/o:
25g protein (whey powder includes 2.5g creatine), 4g MTS Creapure Creatine, 5g MTS L-Glutamine, , applesauce, 1000mg vitamin “C” shake.


Monday May 11, 2020 – Chest Day

Power Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Low reps, 3 rep goal.

Machine Flat Press
• 107 x 3
• 137 x 3
• 167 x 3
• 187 x 3
• 207 x 3
• 207 x F
• 187 x 3
• 187 x 3

Db Flat Press
• 60’s x 20 (pushed for full burnout saturation, anymore felt unsafe with no spotter.)
• 60’s x 10 (pecs were fried)
• 60’s x 10
Barely made the last two 10 reps.
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, applesauce, Mandarin oranges shake.

Super Set WEEK   ” –>  ”


Friday May 8, 2020 – LEG DAY

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

10 rep goal,  just singles in case things went katty wompus today.

Leg Extensions
• 79 x 10
• 91 x 10
• 91 x 10
• 103 x 10
• 103 x 10

Stopped here. Legs started to feel funky again. Been taxing them more with walking also.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


May 7, 2020    ARM day

Changed it up for today as a check things out. One thing was I took Cellucor C4 Original another shot. (Got two 30 serving tubs at a great price locally.)    Ice Blue Razz.  I take pre workouts as a shot so never taste them anyways.   Today I was happy with it.  No bouncing off walls but drove through 3 Super sets (same as 30 singles) in 30 min.  This reminded me of the old days original C4. 

Pre Work Out:
C4 (1 serving)

Water between sets. NO Bottle Caps.

8 rep goal

Machine Cable work

Underhand Grip Bar Curls –> Overhand Grip Curls
5 Super sets
• 42 x 8 / 42 x 8
• 57 x 8 / 42 x 8
• 67 x 8 / 42 x 8
• 67 x 8 / 42 x 8
• 67 x 8 / 42 x 8
Stayed at 42 on Overhand grip do to grip on bar.

Rope Hammer Grip Curls –> Rope Tri Press Downs
5 Super sets
• 67 x 8 / 67 x 8
• 67 x 8 / 67 x 8
• 67 x 8 / 67 x 8
• 67 x 8 / 67 x 8
• 67 x 8 / 67 x 8

Underhand Grip Tri Press Downs –> Underhand Grip Tri Press Downs
5 Super sets
• 42 x 8 / 42 x 8
• 42 x 8 / 42 x 8
• 42 x 8 / 42 x 8
• 42 x 8 / 42 x 8
• 42 x 8 / 42 x 8

Total same as 30 sets.

Post w/o:
25g MTS Machine Whey protein, 5g MTS Creapure Creatine, 5g MTS L-Glutamine,  applesauce, Mandarin oranges shake.

 


Wednesday May 6, 2020 – Back day

Super Sets hit well. Db Rows. I concentrated hard at bringing the weight up to hip. NOT chest. To chest does the Biceps more than lat.

Last sets everything felt heavy as crap. Making me feel weak. Last sets got sloppy and if not?  Reps would have been FAIL.  I squeezed them out concentrating on the negative.

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 2.5g MTS Creapure Creatine

8 rep goal
Bottle Cap a sip of water between S.S.’s

Db Rows –> Chest Supported Hammer Grip Rows
5 super sets
• 65 x 8 / 129 x 8
• 65 x 8 / 129 x 8
• 65 x 8 / 129 x 8
• 65 x 8 / 129 x 8
• 65 x 8 / 129 x 8

Wide Grip Behind Neck Lat Pull Downs –> Wide Grip Chest Supported Rows
5 super sets
• 107 x 8 / 87 x 8
• 107 x 8 / 107 x 8
• 107 x 8 / 107 x 8
• 107 x 8 / 107 x 8
• 107 x 8 / 107 x 8

10 Super Sets, same as 20 single sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.


Tuesday MAY 5, 2020 – DELT – TRAP Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 4g MTS Creapure Creatine

8 rep goal. S.S. day

Arnold Press (2-1-2-1 tempo) –> Machine Reverse Flies
• 40’s x 8 / 27 x 8
• 40’s x 8 / 27 x 8
• 40’s x 8 / 27 x 8
• 40’s x 8 / 27 x 8
• 40’s x 6 / 27 x 8
Db Shrugs Behind Back (3-2-3-2 tempo) –> Db Rear Delt Pulls ( 2-2-2-2 tempo)
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8
• 60’s x 8 / 60’s x 8
(getting sloppy the last set)

20 sets for the day. 15 Delts and 5 Traps

Tried 5 min. on elliptical. Pushed through. Body was on verge of giving up. Trying to get lower body able to do more without wheelchair.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 4g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

 

 


Monday May 4, 2020 – Chest Day

Super Sets day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Bottle Cap and sip of water between sets.
10 rep week. 10 rep goal.
No spotter and just thin carpet on floor so didn’t push it to 100% fail. Just 98%.

30 deg. Incline Bench Db Press –> Incline Machine Press
• 60’s x 10 / 107 x 10
• 60’s x 10 / 127 x 10
• 60’s x 10 / 127 x 10

Flat Db Press –> Machine Press (Chest pretty burned already.)
• 60’s x 10 / 137 x 3
• 60’s x 10 / 137 x 5
• 60’s x 10 / 137 x 7

Db Flies –> Machine Flies
• 40’s x 10 / 47 x 10
• 40’s x 10 / 47 x 10
• 40’s x 10 / 47 x 3 (Chest died. It had no more)

Same as 18 single sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

A single sets at a time week.


Thursday April 30, 2020 – ARM DAY

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 3g MTS Creapure Creatine

10 rep goal.
2-1-2-1 tempo unless noted.
Controlled lifts and negatives. Concentrating on no momentum or drop moves.

Tri Underhand Grip Press Downs
• 38 x 10
• 38 x 10
• 38 x 10
• 38 x 10
• 38 x 10
Overhand Grip Cable Curls
• 53.5 x 10 (sloppy so lowered the weight)
• 43.5 x 10
• 43.5 x 10 (started to get sloppy so lowered )
• 38.5 x 10
• 38.5 x 10
Db Kick Backs (1-1-1-1 tempo)(each arm)
• 25 x 10
• 25 x 10
• 25 x 10
• 25 x 10
• 25 x 10
Rope Curls (3-1-3-1 tempo)
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
Seated Over Head Tri Press Downs-Overhand Grip
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
30 deg Incline Bench Db Curls
• 40’s x 7 (lowered weight, arms pretty burned out)
• 35’s x 10
• 35’s x 7
• 35’s x 8
• 35’s x 5

Rope Tri Press downs for Sat set followed by Rope Curls for Sat set.

30 single sets. 2 Sat Sets. = 32 sets for day.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 3g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.


Wednesday April 29, 2020 – Back day

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 3g MTS Creapure Creatine

10 rep goal.
2-1-2-1 tempo
Controlled lifts and negatives. Concentrating on no momentum or drop moves.

Single Arm Db Rows
• 65 x 10
• 65 x 10
• 65 x 10
• 65 x 10
• 65 x 10
Wide Grip Lat Pull Downs behind neck.
• 77 x 10
• 107 x 10
• 107 x 10
• 107 x 10
• 107 x 10
“V” Handle Pull Downs, pushing head through arms on stretch. (3-1-3-3 tempo)
• 107 x 10
• 107 x 10
• 107 x 10
• 107 x 10
• 107 x 10
15 single sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 3g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.


Tuesday April 28, 2020 – DELT – TRAP Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 4g MTS Creapure Creatine

10 rep goal.

Arnold Press (2-1-2-1 tempo)
• 40’s x 10
• 40’s x 10
• 40’s x 5
• 40’s x 5
• 40’s x 8 (Had a little longer brake.)

Db Side Laterals (Single arm, pinky up above the thumb to hit side delt better.) (2-1-2-1 tempo)
• 10 x 10
• 10 x 10
• 10 x 10
• 10 x 10
• 10 x 10 (started getting sloppy last 2 sets)

Db Rear Delt Pulls ( 2-2-2-2 tempo)
• 60’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 10

Db Shrugs Behind Back (3-2-3-2 tempo)
• 60’s x 10 (stopped cap and water after this rep)
• 60’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 10

20 sets for the day.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 4g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


Monday April 27, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Bottle Cap and sip of water between sets.
10 rep goal week.  2-1-2-1 tempo. 
No spotter and just thin carpet on floor so didn’t push it to 100% fail. Just 98%.

Incline Machine Press
• 77 x 10
• 107 x 10
• 147 x 10
• 167 x 10
• 207 x 5
30 deg. Incline Db Press
• 60’s x 10
• 60’s x 10
• 60’s x 9
• 60’s x 5
• 60’s x 5
Db Flies
• 40’s x 10
• 40’s x 9
• 40’s x 10
• 40’s x 9.5 (lol)
• 40’s x 5

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

April 19-25 Workouts

Posted: April 20, 2020 in Training Logs

JUMBO SET week


Friday April 24, 2020 – LEG DAY

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal today.
Jumbo Sets

Leg Extensions –> Sissy Squats –> Db Sumo Squats
4 Super sets of 8/8/8, 8/8/8, 8/8/8, 8/4/8 reps
Same as 12 sets for the day.
Stopped here. Legs started to feel funky.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.


Thursday April 23, 2020  – ARM day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal

Cable Tri Press Downs
Reverse Grip –> Rope Hammer Grip –> Over Hand Grip
5 Jumbo sets of 8/8/8, 8/8/8, 8/8/8, 8/8/8. 8/8/8 reps
Last set got sloppy due to failing.

Cable Curls
Overhand Grip –> Rope/Hammer Grip –> Underhand Grip
5 Jumbo sets of 8/8/8, 8/8/8, 8/8/8, 8/8/8, 8/7/5 reps
Last set FAILED. Good weight.

1 set each

“J” Form Tri Press Downs
Saturation Set no counting reps

Cross Body Alternating Cable Curls
Saturation set no counting reps
10 Jumbo Sets, 2 Sat Sets (same as 32 total single sets for day.)

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

 

 


Wednesday April 22, 2020 – Back day

Jumbo Sets

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 2.5g MTS Creapure Creatine

8 rep goal.
1-1-1-1 tempo

Single Arm Db Rows –> Wide Grip Chest Supported Rows –> Chest Supported Hammer Grip Rows
5 super sets of 8/8/8, 8/8/8, 8/8/8, 8/8/8, 8/8/8 reps
Same as 15 single sets all in 30 min.

Downstairs, get it done, get back upstairs for post shake.
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.

 


Tuesday April 21, 2020 – Delts – Trap day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal.
Arnald Press –> Db Side Laterals –> Machine Reverse Flies
3 sets of 8/8/8, 8/8/8, 8/8/8 reps

Db Shrugs (behind back) –> Db Rear Delt Pulls –> Cable Behind Back Shrugs
3 sets of 8/8/8, 8/8/8, 8/8/8 reps
Same as 18 single sets for the day.

(Will have to raise the weights a bit next Jumbo set day.)

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

 


Monday April 20, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal week

30 deg. Incline Db Press –> Incline Machine Press –> Machine Flies
5 Jumbo sets of –  8/8/8, 8/8/8, 8/8/8, 8/8/6, 8/6/5 reps.
Same as 15 single sets.
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

April 12-18 Workouts

Posted: April 13, 2020 in Training Logs

Super sets week.


Friday April 17, 2020 LEG DAY

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal today.

Leg Press –> Leg Extensions
3 Super sets of 8/8, 8/5, 8/8 reps

Sissy Squats –> Db Sumo Squats
3 Super sets of 8/8, 8/8, 8/8 reps

Body Weight Ham Curls
3 sets of 6, 5, 5 reps

Same as 13 sets for the day.
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.
Felt good. Pushed legs a little harder and they did not crap out. Sore but didn’t crap out.


April 16, 2020 ARM day

Sip of water between sets.

Pre Work Out:
MTS VASKY 7g, (1 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal

45 deg Bench Alternating Db Curls –> Rope Hammer Curls
4 Super sets of 8/8, 8/8, 8/8, 4/6 reps

Db Concentration Curls –> Rope Tri Press Downs
4 Super sets of 6/8, 8/8, 8/8, 8/8 reps

Seated Tri Press Downs –> Underhand Grip Tri Press Downs
4 Super sets of 8/8, 8/8, 8/8, 8/8 reps

1 set each

Narrow Bar Cable Curls
Saturation Set no counting reps

Narrow Bar Rev Grip Tri Press Downs
Saturation set no counting reps
Total of 24 working sets.    2 saturation sets.   26 total sets for the day.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

 


Wednesday April 15, 2020 – Back day

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 2.5g MTS Creapure Creatine

8 rep goal
sip of water between S.S.’s

Db Rows –> Chest Supported Hammer Grip Rows
5 super sets of 8/8, 8/8, 8/8, 8/8, 8/8 reps

“V” Handle Pull Downs –> Wide Grip Chest Supported Rows
5 super sets of 8/8, 8/8, 8/8, 8/8, 8/8 reps

Same as 20 single sets
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.

 


Tuesday April 14, 2020 – Delts

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Sipped on water between sets after set 2.
8 rep goal.

Db Rear Delt Pulls  –> Db Shrugs (behind back)
5 sets of 8/8, 8/8, 8/8, 8/8, 8/8 reps

Arnold Press  –> Cable Behind Back Shrugs
5 sets of 8/8, 8/8, 8/8, 8/8, 4/8 reps (Last set of Arnie’s was a FAIL. Good weight until I hit every rep in all goals. Then time to raise weight.)

Db Side Laterals
5 sets of 8, 8, 8, 8, 8 reps

Same as 25 single sets for the day

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

Worked out early because having a big supper.   🙂

Home made sketty.  🙂


Monday April 13, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Water between sets. 8 rep goal week

Incline Machine Press S.S. –> Incline Db Flies
5 Super sets – 8/8, 8/8, 8/8, 8/8, 8/8 reps.

Machine Flat Press S.S. –> Db Flat Bench Press
5 Super sets – 8/8, 8/8, 8/8, 8/8, 4/8 reps

Db Flat Press S.S. –> Db Flat Flies
2 Sat sets. No counting reps.

Same as 20 single sets.
2 Saturation sets
Total same as 22 singles.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.