Jan 18th
Body Weight: 149.2
Chest day
Pre w/o: AAEFX’s K-Otic, Karbolyn, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: BCAA’s, AAEFX’s Cell Rush, LG-5 and LBA
Post w/o’s: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB
w/o: (Added flats for a change of pace. I’m still not feeling 100% from the flu. )
Bb flat press
• 1 x warm up set
• 205 x 5
• 225 x 3
• 245 x 1
• 185 x 10
22.5 deg. Incline Bb Press
• 185 x 10
• 205 x 5
• 255 x 1
• 205 x 10
Laying Band Flies (140 lb. band setting)
• 2 sets x 10
• LBA, Cell Rush, LG-5
• 2 set x 10
15 min’s posing.
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Jan 19th
Body Weight = 148.4
Biceps,Tri’s, Delts and Ab’s
Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, GlutaZorb and Vitamin D-3
Intra w/o: BCAA’s, LBA, Cell Rush, LG-5
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake, AAEFX HMB, Vitamin E
w/o:
Cable Straight bar Bicep Curls: Overhand - Underhand S.S. set
• 25 x 10/10 (warm up)
Tri reverse grip press down/Overhand grip Bicep curls/Underhand grip Bicep curls. Jumbo sets
• 45 x 20/10/10
• 45 x 20/10/10
• 45 x 20/10/10
Laying Cable Curl Downs S.S. with single arm Db Side laterals(R/L)
• 45 x 15, 20 x 10/10
• 45 x 20, 20 x 10/10
• 45 x 20, 20 x 10/10
Triceps Press downs S.S. with Weighted Ab Crunches
• 45 x 10 / ?
• 45 x 10 / ?
• Cell Rush, LBA, LG-5, Added Db Side laterals for Jumbo sets here down
• 45 x 20 / ? /20 x 12/12
• 45 x 20 / ? /20 x 15/15
• 45 x 20 / ? /20 x 12/12
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