May 25th
Chest and Tri’s
Pre w/o: K-Otic, 30g Karbolyn, 3g’s salt, HBM, GlutaZorb, 4g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 45g Karbolyn, BCAA’s
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM
w/o = “#1”(Chest Power day), SpeedBall, Joint ReHab cream, hoodie to heep it all warm
22 ½ deg. Decline, Bench Press
• Bar warm up
• 185 x 10, warm up
• 225 x 5
• 245 x 3
• 255 x 3
• 275 x 1
• 285 x 1 Tied PR but way more controlled.
• 290 x F, bad un-rack
• 290 x F, no excuse
• 255 x F, bar must be bent, on the un-rack it rolled in my hands.
• 255 x 1,yep, bar has a slight bend in it.
Cell Rush, LBA
• 205 x 10
• 205 x 10
13 total sets (6 completed work sets, 2 w/u, 3 F’s, 2 sat’s.)
NOTE: Set #8 may have been where I bent my bar. The instant stop on spotters from 3” up at the fail point could have been equivalent to 500lbs. + on the bar. (It’s only a entry level Hampton economy bar = 500lb. test, as lifters know the racking weight or fail weight on spotters can almost double the weight on a bar just like a car’s impact speed equivalent in a wreak.)
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w/o = “2” Tri’s
Pre w/o: K-Otic, HBM, GlutaZorb, 25g Karbolyn
Intra w/o: BCAA’s, 3g Pure baking Cocoa
Immediate Post w/o: AAEFX’s NF Pro, non-fat milk, spinach shake, AAEFX HBM
Tri press Downs, ropes, overhand, underhand grips Jumbo sets
• 35 x 15/15/15
• 40 x 15/15/15
• 40 x 15/15/15
9 singles
EZ Bar Overhead Tri Extensions Hammer grip S.S. with underhand grip (Versa Gripps to keep grip on rev. grips ) 4-4-4-1 tempo
• 40 x 10/10
• 40 x 10/10
4 singles, concentrated on the stretch
Cage dips (like bench dips but on the safety bar and feet on my chair) DEEP
• Body weight x 30
• B/W x 30
15 w/o total single sets
28 single sets for the day. Total gym time around 2.5 hours.
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