Stepping on the stage again, with AAEFX&PRRS

[tank316]

1/16/12
Back/Delts
15 minutes prior..1 scoop EFX's Grape K-Otic along with 1 scoop of Strawberry Karbolyn
1 min before workout, 1 serving of EFX's Test Charge
5-6 minute bike, 1 set of pulldowns 100x15, 1 set of body weight hypers
Power Wk
Rack Deads pins set at Knees
500x8,520x6,6, 540x4
Bar Rows
4 sets of 320x8
2 sets of DB Shrugs 110x12
2 sets of bar shrugs 320x12
CG Pulldowns 200x10, super set with pullover 110 db x12
1 arm DB Press
70x8,8,8
SL's 25x12,12[ Still watching my Rotator's] But everything feels AWESOME!!
Post work
2 scoops of EFX's IGF-33 1 scoop Fruit Punch Karbolyn
No post Cardio
2 hours later
2 cups Romaine Salad,1/8 cup green pepper, 1 cup raw broccoli, 1.5 tbsl Olive Oil with a sprinkle of Mrs Dash Lemon Pepper.
2 hours later
1/2 cup mixed walnuts and almonds and 1 cup 1% cottage before bed.
4 hours later waking up to go pee, 1 serving Vanilla LBA's.
1/17/12
fasted a.m cardio before work 4:45 in the morning to 5:25.
will post meals for the day later
Pm cardio 60 min. 20 min treadmill,20 min elliptical, 20 min bike.
1/18/12
15 minutes prior..1 scoop EFX's Grape K-Otic along with 1 scoop of Strawberry Karbolyn
1 min before workout, 1 serving of EFX's Test Charge
5-6 minute bike!
Sipping on BCAAS through this work out, cause I forgot them Monday[ Im a dork]
power wk
Chest/Tri's
Chest Press 100x15, R/C movements
Towel Bench
275x7,7,7 285x6..Darn shoulders feeling great!!!
Pec Dec
245x10,10,225x12
Assisted Dips
3 setsx15 right into Machine Chest Press 100x18..great pump, good blood flow!
Push Downs
120x8, 130x6,6
RG Cable 1 arm push downs
60x10,10,50x12
Kick Backs
30x13,13 right into close grip pushups x14....
No Post cardio
__________________

[tank316]

All last wk was cardio week, tons of snow shoeing.
1/31/12
1 scoop Karbolyn, 1 scoop Orange K-Otic...No Test Charge
Power wk Chest Bi's...My split wont be what I normally follow.
Bench Press [towel bench]
285x7,295x6,6, 300x6..3.5-4 min rest between sets
Incline Bar
185x10,10, 205 x 9. Took it easy, R/C tender today[weird] they have been feeling GREAT
2 sets of Pec Dec
200x12,12
assisted dips 1 set of 20. Great Pump.
Bi's
Alt D_B Curls
40x7,7,7 45x6
Hammer 55x10,10,60x9
Machine Curls
70x18.....
30 min treadmill
I came right away to eat.
1 baked potato, 7 oz chicken breast.

[tank316]

2/2/12
Karbolyn+Fruit Punch K-Otic+Test Charge, 20 minutes pre work out
Sipped on BCAA intra
Back Tris
Hex Deads
405x8,8,8 last set 5 min rest 445x8
Bar Rows
275x10,10,300x7
Machine CG Rows
225x12 drop set 200x6
Pulldowns 100x25 great pump!!!
Pushdowns
120x8130x8,140x7
RG Pushdowns
80x12,12, 90x10
Machine press downs
120x15,drop set 90x16
30 min Treadmill varied incline and mph
On the run, post work meal
1 scoop Karbolyn 2 scoops IGF-33

[tank316]

2/6/12
15 min prior
Test Charge/K-Otic 1 scoop with 1 scoop Karbolyn
Rack Deads
515x7,535x6,6
Shrugzzz
315x8,8 335x8
1 arm machine rows
210x8,215x8
RG Pulldowns 130x25
30 min post cardio

[tank316]

Hectic wk after last post, WOW.
2/13/12
Chest/Bi
15 min prior to wts
Test Charge/1 scoop Orange K-Otic
Sipping on Karbolyn and a 1/2 serving of fruit punch K-Otic with 5 grams Bcaa's
10 min bike, doing r/c warm ups
Bench Press[towel bench]
135x12,225x12...300x10,315x8,8...335x6
DB Incline
80x12,12...85x12
Pec Dec
200x17, 170x25
Hammer Curls
65x12,12,12
EZ Bar Curls
115x9,9, 90x14
Machine Curls, single[uni lateral] 60x12, drop to 40x10
40 min bike post work out

[tank316]

2/14/15/2012
Pm cardio after work, hiking along river bank for 1.5 hours
2/16/12
Back/delts
15 minutes prior
Test Charge/ 1 heaping serving of K-Otic
intra drink was 1/4 serving K-Otic with 1 scoop of Karbolyn with 6-7 grams bcaas
All warm ups done
Rack Deads at knee
500x8,525x8,545x8[ 3 min rest between sets] last 2 sets 5 min, 565x10, 10.
CG cable rows.
220x10,10, 230x9,
WG Pulldowns
170x8,8, 190x8
Pullovers 80x16,70x20
Delts
1 arm OH Press
75x10,10, 80x8
Upright Rows
120x10,10 right into SL's 30x10,
Rev Pec Dec
150x17 drop set 120x12.
1/18/2012
1 serving K-Otic am cardio with 10 grams bcaa 4 caps of GlutaZorb
2 hours of hiking along the river, should've brought the camera, I seen 4 wolves DAM IT!!!!
home feeding my face with 10 egg whites 2 whole and 3/4 cup oatmeal.
1.5 later will be my snack of 2 servings LBA choc lava 1 cup mixed raw almonds and raw walnuts

[tank316]

2/20/12
LOL, I dropped my bottle of Test Charge over the sink and the bottle shattered!! Sad day!
15 minutes pre work out 1 heaping scoop of K-Otic, 2 Nytric Pro
Power Wk Chest Tri
10 min bike same time I'm doing r/c movements to warm up delts
Towel Bench
135x15 225x10
315x7,325x7,335x6 [ 3/1/2/] tempo, this isnt your normal tempo for Power wk, I tweaked it. Rest between sets was 3-4 minutes, also, not normal protocol.
Incline Bench
225x10,235x10,9
C-C Overs
80x15,15 drop set 60x15
Tri's
Pushdowns
150x6,6,155x6
Bench dips bdy wt+3-45's
3 sets of 8
Machine Press 1 arm
50x20, 40x25
45 minute bike
Post work out 1 scoop Karbolyn 2 scoops IGF 33
had to train 2 clients, then supper.
7 oz blue gill fillets baked, 1/4 cup brown rice, 2 cups broc
before bed
1 Tblsp LBA's Vanilla, 1 cup cottage cheese, 1 tbs natty pb
Water drank throughout day, 1.75 gallons.
2/21/12
Am Cardio 430-530 walk run jog few wind sprints.
5 grams bcaa prior, 1/2 serving K-Otic for a litttle jolt.

[tank316]

Computer issues...grrrr!
2/27/12
Chest Bi's
Rep Range WK
1/2 serving K-Otic and 1/2 serving of Karbolyn
Drinking the other half of both through my work out
DB Press Flat
80x12,85x12,90x12
Pec Dec
220x10,10, 230x10
Incline Bar Press varied the angle each set
225x8, 200x12,185x15
Chest press 120x45 reps.Toast!! LOL.
1 arm press OH
75x12,12,80x10
upright rows narrow grip 2 sets 1 wide
120x10,120x12!! 100x12
Walk by the leg press and a kid dropped a 100# plate on my foot....no cardio!! And I cant walk, LOL.

[tank316]

3/22/12
I been searching for a new job..Sad to say that my career as a custodian/maintenance person is looking ugly for the school district..Oh well!!
Am empty stomach cardio..60 min medium 1/2 serving K-Otic
This eve
Bis Tris Cardio, will get this up dated in the morning