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Post by "The Freak on Wheels" on Oct 25, 2012 7:40:46 GMT -5
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Oct 24th
Body Weight: 158.6 this morning. 10 min’s. of band cardio = post weigh in, pre breakfast.
Chest – light day with the “Lift-A-Thon” on Saturday.
Pre w/o: AAEFX’s K-Otic, HMB, GlutaZorb, Joint ReHab Cream Intra w/o: BCAA’s, AAEFX’s Cell Rush and LBA Post w/o’s: AAEFX protein’s, Karbolyn spinach shake, Glutazorb, HMB
w/o: Power chest day, AAEFX’s Joint Rehab
22 ½ deg. Decline Bb Presses, brakes only long enough to change plates • 135 x warm up • 205 x 10, Like an idiot I read my board wrong and set the racks 1 hole to high, getting up and over the arm tabs wiped my back out on re-rack. • 225 x 5 • 225 x 6
22 ½ deg. Incline Bb Presses, same brakes • 135 x 10 • 185 x 10 • 225 x 5 • Cell Rush, LBA • 225 x 4 • 225 x 2, narrow grip
NOTE* The bad re-rack screwed up my whole workout. Back is on fire. Pushed through and going to take it easy tonight.
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Post by "The Freak on Wheels" on Oct 29, 2012 8:18:14 GMT -5
Oct 25th was off weights and cardio. Bodyweight was 158.0
Oct 26th
Body weight: 158.2
Back, light ab
Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, i-Rush, Karbolyn Intra w/o: BCAA’s, Cell Rush, LBA Post w/o: AAEFX’s NF-Pro protein, Karbolyn, pineapple, non-fat cottage cheese and spinach shake, AAEFX’s HBM.
w/o: power day but keeping above 5 rep range with control.
“V” Handle Pull Downs • 95 x 10 – warm up • 165 x 10 • 215 x 7 • 215 x 8 • 215 x 6
Single arm Lat Pull Downs (R/L) • 95 x 8/8 • 95 x 8/8 • 95 x 9/9
Straight Bar Pull Downs, close chin up grip, saturation work, 10 sec. brakes • 95 x 12 • 95 x 12 • 95 x 12 • Cell Rush, LBA • 95 x 12 • 95 x 12
Weighted Ab Crunches • 2 sets
Happy with it considering how my back felt yesterday.
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Oct 27th
B/W = 159.0
Body weight creeping up a little since I went to the bison and kangaroo, but looking better and leaner the last few days. This is why bodybuilders say use the scale as a general guide but use a mirror as the primary feed back.
Chest Lift-A-Thon today. Re-Feed day today also. ================================================== ===
Oct 28th
Body Weight = 162.0 , Day after re-feed.
Chest and Tri
Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream Intra w/o: BCAA’s, LBA, Cell Rush Immediate Post w/o: AAEFX’s NF Pro whey, pineapple, cottage cheese, spinach shake. HMB’s, GlutaZorb
w/o: Light Chest (Chest Lift-A-Thon on 27th)
Bb 22 ½ deg. Decline Press • 135 warm up • 185 x 10 • 185 x 10
Bb 22 ½ deg. Incline Press • 135 x 10 • 155 x 10 • 175 x 10
Tri Press Downs, Reverse grip • 55 x 20 • 55 x 20 • 55 x 20 • 55 x 15 • Cell Rush, LBA • 55 x 15 • 55 x 15 • 55 x 15
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Post by "The Freak on Wheels" on Oct 29, 2012 15:27:01 GMT -5
Oct 29th (23 weeks out)
Bodyweight = 159.6
Back & Bi’s
Pre w/o: HMB, GlutaZorb, Karbolyn, K-Otic, i-Rush Intra w/o: BCAA’s, LBA, Cell Rush Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, Karbolyn, spinach, pineapple, Karbolyn shake.
W/O: Last few back w/o’s were dedicated to low back, today upper back. Concentrating on the lat doing all the work.
Pull Ups • 2 sets
Pro Grip Lat Pull Downs • 145 x 10 • 165 x 10 • 185 x 8 • 185 x 6 • 145 x 10, saturation set
Close Chin Up Grip Pull Downs • 145 x 7 • 145 x 10, OMG the pain • 145 x 10
Alternating Db Bi Curls, concentrating on Bi doing all the work. • 20’s x 12 • 30’s x 12 • 30’s x 12 • 40’s x 10 • Cell Rush, LBA • 40’s x 10 • 20’s x 20, saturation sets • 20’s x 20
15 min’s posing.
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