May 2nd
Back, Traps and Bi’s
Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa
Intra w/o: 40g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple shake. AAEFX’s HBM
W/O “A”, Upper Back:
1 arm Chin-ups with chair and chains
• 1 set
RK High Rows (first time setting bench up as chest support for Lat Pull Down High Rows, test)• 55 x 10
• 75 x 10
• 95 x 10
• 185 x F, bench lifted up.
• 115 x 12
• 115 x 15
• 125 x 10
2 arm Pull-Ups
• 10
• 12
• 10
• Cell Rush, LBA
• 12
• 12
12 full sets
W/O: “B” Low Back, Bi's and Traps
Pre w/o: K-Otic
Intra w/o: 20g Karbolyn
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake
22 ½ deg. Incline Bench Db Low Rows
• 60’s x 12
• 75’s x 12
• 85’s x 10
• 85’s x 10
• 85’s x 10
Db Shrugs
• 85’s x 15
• 85’s x 15
• 85’s x 20
Alternating Db Curls
• 55’s x 5
Db Concentration Curls (R/L)
• 55 x 10/10
• 55 x 10/10
• 55 x 10/10
12 sets
Daily total = 24 sets.
NOTE: Think I’ll have to make a Trap/Ab day. This was a lot to try to get in on one day gym time wise.
OFF weights May 3 & 4th.
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