Archive for the ‘Training Logs’ Category

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.   

————————————————————————————–

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

—————————————————–

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.

Advertisements

7/8 threw 7/14th training

Posted: July 9, 2013 in Training Logs
Tags:

July 10th

Yesterday (July 9th) I was real run down and slept 80% of the day.  So did morning  Bicepts and afternoon back today.   

Intra w/o: 40g’s Karbolyn, 1 GlutaZorb caplet

Db Incline Bench Alternating Curls (R/L)

  • 30’s x 10/10
  • 40’s x 10/10
  • 40’s x 10/10
  • 50’s x 5/5
  • 50’s x 5/5
  • 40’s x 10/10

Post workout: AAEFX’s IGF-33 whey powder, Greek yogurt, HMB, 1 GlutaZorb caplet

2nd workout.  

Back:

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, LBA, Cell Rush, LG-5

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

 w/o: 

High cable Rows, slowww with a squeeze

  • 155 x 10
  • 155 x 10
  • 155 x 10

Pro Grip Lat Pulldowns, to front all muscle no momentum.

  • 155 x 10
  • 155 x 10
  • 155 x 10

That’s enough with how dragged out I was yesterday.  Body needs some time to rejuvenate. 

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

Over the weekend just recovered and relaxed from a July 4th holiday Sunburn.

——————————————————–

July 8th

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

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 rice cakes.

Chest: Light, Saturation day

Db Flies S.S. with Band Flies

  • 3 sets (same as 6 higher rep sets.)

Sunburn hurt like heck laying on it. Felt like skin was being ripped apart when any weight was put on it.

Peanut has been keeping a close eye on me as the sunburn is dragging me out. 

On the other side.  I’m liking the AAEFX  Kre-Alkalyn Hardcore and will be going with all the Hardcore line as they come out.   I will keep you posted on how my body likes them and work for me.

Over the weekend just recovered and relaxed. Dis a little cardio here and there. 

——————————————————–

July 1st

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

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 rice cakes.

Bb 45* Incline Presses ( just going to 90* due to delt)

  • 45 x 15, warm up
  • 135 x 10
  • 205 x 3
  • 255 x 3
  • 275 x 1
  • 295 x 1
  • 305 x F, CNS gave out
  • 135 x saturation
  • 135 x sat.

Review on Kre Alkalyn Hardcore

I’m liking it.  Like K-Otic but pre measured out. 

Easy of use: 10

Taste: N/A

Effect: 9

Does what they claim: 10

My overall rating:  10

They have come out with another great product that does what they claim.  A great alternative if you can’t take K-Otic or handle a full serving of K-Otic. With this you can just find the number of caplets that works best for you.

———————————————–

July 2nd    

 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:  NF-Pro whey, non-fat cottage cheese, spinach, pineapple shake. 2 rice cakes

 w/o: 

 Cable Straight Bar push Downs Over hand, under hand, slow, squeezing super sets

  • 25 x 10/10
  • 35 x 10/10
  • 45 x 10/10
  • 45 x 10/10
  • 45 x 10/10
  • 45 x 10/10

Same as 12 single sets

Can still see sterrations in the Triceps.  I like that. 

————————————————————-

 

June 25th   

 Biceps:

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:  NF-Pro whey, non-fat cottage cheese, spinach, shake. 2 rice cakes

 w/o: 

 Cable Straight Bar Curls

  • 95 x 5
  • 105 x 5
  • 115 x 5

Cable Curl downs

  • 55 x 10
  • 60 x 10
  • 60 x 10
  • 60 x 10
  • 60 x 15

——————————————————–

June 24th

 Chest

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

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

 2 rice cakes.

Bb Decline Presses

  • 45 x 15, warm up
  • 135 x 10
  • 205 x 5
  • 255 x 3
  • 265 x 1
  • 275 x 1
  • 285 x 1
  • 295 x F, left delt crapped out. 

Time to go back to my stopping when my arms are at a 90 deg.  bends again.

June 17th – 23rd training

Posted: June 18, 2013 in Training Logs

 

June 21st  
 

 

W/O: 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, 100% 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,   Power day

  • Bar x 20
  • 135 x 5
  • 135 x 5
  • 145 x 5
  • 155 x 5
  • 175 x 5
  • 195 x 3
  • 210 x 1 – failed on rep 2
  • 215 x 1,  New PR
  • 225 x F
  • 135 x 10
  • 135 x 10

——————————————————–

June 20th   

 Ab:

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

Intra w/o:  WATER,   2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes

Incline Bench Crunches

  • 6 sets, didn’t count just went until it knocked the wind out of me.

Liking the Hardcore. Kind of like K-Otic without needing to measure it out.  Down side is, no good tasting flavors to drink. Lol   But I can live with that.

————————————————————

June 19th   

 Arms:

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

Intra w/o:  WATER,   2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes

 w/o: 

 Cable Curls

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

———————————————————–

June 18th   

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: 

Single arm High Cable Rows (R/L)

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

High cable Rows, slowww

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

Cell Rush, LBA and LG-5

 for saturation.

  • 100 x 20
  • 100 x 20

 

——————————————————–

June 17th

Chest and Tri’s:

w/o: Morning (A) 8:30am  Pre: Kre-Alkalyn, i-Rush

Tri Press downs Jumbo sets.  Overhand /Underhand/Overhand

  • 35 x 10/10/10
  • 50 x 10/10/10
  • 50 x 10/10/10
  • 50 x 10/10/10

Same as 12 single sets.

Post W/O “A” –  Lunch.  (Father’s Day weekend left overs).

——————————————————————————————-

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

Intra w/o B:   20g’s Karbolyn, 5g’s pure baking coca.   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 Presses as a warm up. (Doing Tri’s earlier, the pecs are forced to do more of the work.)

  • 55’s x 15
  • 75’s x 10
  • 75’s x 10
  • 75’s x 15

Band Fly’s, with a squeeze.

  • x 20
  • x 20
  • x 20
  • x 20
  • x 20

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.

June 7th

10 min’s arm run cardio day.

—————————————————–

June 8th

Off everything day.

—————————————————-

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

————————————————————

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

——————————————————-

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

—————————————————————-

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.

—————————————————————-

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

June 2nd

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

————————————————————-

May 31st – June 1st off

———————————————————-

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

———————————————————

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.

——————————————————–

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

20th – 26th training log

Posted: May 20, 2013 in Training Logs

——————————————————–

May 22nd   

Chest:

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:

Bb Bench Press, 2-3-2-1 tempo

  • 135 x 10,  2-3-2-1 tempo
  • 155 x 10,  5-3-1-1 tempo
  • 155 x 10, normal tempo here down
  • 205 x 1
  • 225 x 1
  • 245 x 1
  • 255 x 1
  • 265 x CNS fail
  • Cell Rush, LBA’s and LG-5
  • 225 x 3
  • 225 x 3
  • 135 x 15 speed reps.

————————————————————

May 21st  

Arms: Saturation work

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

Intra w/o:  40g’s Karbolyn, BCAA’s, 5g pure baking coca

Immediate Post w/o:  AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, banana shake.  HMB’s, V-E, V-C, LBA, Cell Rush, LG-5

 w/o: 

Rope Cable Hammer Curls

  • 60 x 30
  • 60 x 30
  • 60 x 30
  • 60 x 20
  • 60 x 20
  • 60 x 20
  • 60 x 20

Cable Tri Press Downs Over Hand grip, slow

  • 60 x 30
  • 60 x 30
  • 60 x 30
  • 60 x 30

Cell Rush, LBA and LG-5

  • 60 x 30
  • 60 x 30

———————————————————-

May 20th   

Back:

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

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

Immediate Post w/o:  AAEFX’s IGF-33 whey, non-fat cottage cheese, Low fat milk, spinach, banana shake. HMB’s, V-E, V-C, 1 foil pack of pop tarts.

 w/o: 

Pro Grip Lat Pull Downs to front

  • 100 x 10
  • 170 x 10
  • 190 x 10
  • 210 x 10 (had to fight super hard to keep form lost it on 8, 9 and 10)

High Cable Rows

  • 210 x 8
  • 210 x 10 ofts, got dizzy on this one, ya babyyy   i-Rush and Karbolyn pump. 
  • 210 x 8, oups ,  crapped my pants.  Who has the guts to even admit that or post it?

Changed and cleaned up then.

Cell Rush, LBA and LG-5

Wide Grip Pull Ups, for saturation.

  • x 10
  • x 10
  • x 10

May 13th – 19th training

Posted: May 19, 2013 in Training Logs

May 19th  off weights.

Day with my folks.

———————————————————-

 May 18th 

AAEFX CZ seminar day. 

Seminar went great.   Did some press challenges.  I personally just missed a 295 Flat Bb Press.

————————————————————————–

May 17th

Upper Body Saturation (low weights – higher reps)

Pre w/o:  K-Otic, HMB’s, i-Ruch 475

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, pineapple and almond shake.  HMB’s, V-E, 2 rice cakes.

 w/o: 

High cable Rows

  • 100 x 15
  • 100 x 15
  • 100 x 15

Bb Bench Press, Close grip

  • 135 x 15
  • 135 x 15
  • 135 x 15

Cable Curls

  • 60 x 20
  • 60 x 20
  • AAEFX’s Cell Rush, LBA and LG-5
  • 60 x 20

Tri’s got great blood flow from the Close Grips.

————————————————-

May 16th

Ab’s:

Pre w/o:  K-Otic, HMB’s, i-Ruch 475

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, Pineapple shake. HMB’s, V-E, 2 rice cakes.

 w/o: 

Weighted High Cable (ropes) Ab Crunches S.S. with twisted Ab Crunches

  • 8 sets (same as 10 sets)

AAEFX’s: LBA, Cell Rush and LG-5.

  • 2 more sets

—————————————————————————–

———————————————————-

May 15th   

Back:

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

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

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

 4 rice cakes.

 w/o:  Today was about feeling and making every rep hurt. Last rep a real 5 sec static hold and squeeze.

Cable High Rows, 4-2-4-1 tempo

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

Cell Rush, LBA and LG-5

Wide Grip Pull Ups, for saturation.

  • x 10
  • x 10
  • x 10

No nose bleed today.  So that’s a good thing. 

————————————————————

May 14th  

Arms:

Pre w/o:  K-Otic, HMB’s, i-Ruch 475

Intra w/o:  40g’s Karbolyn, BCAA’s

Immediate Post w/o:  NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake.  HMB’s, V-E, V-C, 2 Pop tarts (1 foil pack), LBA, Cell Rush, LG-5

 w/o: 

Tri Press Downs

  • 60 x 20
  • 80 x 20
  • 90 x 20
  • 110 x 20 (elbow say it’s enough time for curls)

Cable Curls

  • 110 x  5
  • 90 x 10
  • 70 x 15
  • 70 x 15  ( got a bad nose bleed had to quit. )

Cell Rush, LBA and LG-5

——————————————————–

May 13th  

Chest:

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, Pineapple shake. HMB’s, V-E, V-C,

 2 rice cakes.

w/o:

Bb Bench Press

  • 135 x 10
  • 205 x 5
  • 225 x 5
  • 245 x 1
  • 255 x 1

Incline Bb Bench Press

  • 205 x 5
  • 225 x 5
  • 245 x 3
  • 255 x 1
  • Cell Rush, LBA’s and LG-5
  • 205 x 7
  • 135 x 15 speed reps.