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Post by freakonwheels on Jun 5, 2010 20:22:01 GMT -5
June 5th
I do a split work out now.
At the gym in morning:
H.S. ISO Horizontal Press
45 x 10 (warm up)
90 x 6,6
115 x 2 (Total weight= 266lbs )
H.S. ISO Incline Press
70 x 6
80 x 6
85 x 3
longer break and 85 x 8 (total weight = 186lbs)
Machine Extended Arm Flies
160 x 3,3,3,5
70 x many (saturation set)
At home later in day
Over Head Bb Tri Extentions (7' O- bar, weight per side, slow)
15 x 8,10,15
Rev. Bb Presses (7' O- bar, weight per side, slow)
20 x 10,10,10
Glass Skull Crushers (Hammer grip with a plate, slow)
35 x 12
45 x 15,15
Parts for my Lat Pull Down will be getting ordered sooner than planed. My old work out partner from back in early 2000's, came over and is getting back into lifting and will be training with me. He is a great partner. No gabbing, no Q?, just straight up lifting and talk later.
As you see I have gone to a split rutien. Large Muscle groups in morning at the gym and small muscle groups at home later in the day. Here is the new sup timeing.
Sup's.
Wake Up:
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
30 min pre work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro
post work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro
Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre late work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)
At later meal after work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3
60 min before bed:
AAEFX ZMA
Bed time:
Leucine
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Post by freakonwheels on Jun 7, 2010 21:37:19 GMT -5
June 7th
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Back (Bi's sore so giving them a recover time) still a 10 work out.
30 min gym time. If I felt Bi doing the work I shut down. Used straps so I could put Full consentration on back doing all the work. Other wise I was capable of a lot more weight today.
MORNING WORK OUT
Lat Pull Down Hammer Grip
130 x 10
160 x 8
190 x 5 (I think a PR since come back)
100 x many reps for a sat set
Chest Suported "T" Bar Rows
45 x 10,10,10,12
H.S. ISO High Rows (plate wight per side)
135 x 4,6,6 45 sec break and then 8
Take AAEFX Cel Ruch and AAEFX LG5
Free Form Lat Pull Down
70 for a saturation set, many reps
AT HOME LATER IN DAY WORK OUT.
Face down on incline bench O-plate rows (pulling to hip and squeeze hard at full contraction)
25 x 10,10,10
Face down Incline bench reverse O-plate flies. (Slow and hard sqeeze)
10 x 10,10,10
Sup's.
Wake Up:
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
30 min pre work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro
post work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro
Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre late work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)
At later meal after work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3
60 min before bed:
AAEFX ZMA
Bed time:
Leucine
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Post by freakonwheels on Jun 10, 2010 14:55:59 GMT -5
June 10th.
Well I have to take a few days off. My arms have taken a beeting and are very tender. This is part of my bain fart. I was watching for my shoulders getting over worked with pushing my chair besides working out and never thought about the the hammer grip grabing and pushing on the wheels. I was slamming hammering the hammer grip hard on lifts.
I rather take a few days off rather than push it and tear something and miss a few weeks. I will start back up on Mon and see how it goes after a few days of heat and iceing my arms.
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Post by freakonwheels on Jun 13, 2010 21:48:47 GMT -5
June 13th.
OK, I will be going back to the gym tomarow. I did a set of Bb bench presses today at home (light weight just a 45 on each side) and arms felt good.
I am so looking forward to tomarow.
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Post by freakonwheels on Jun 14, 2010 13:38:12 GMT -5
June 14th.
Despite right arm feeling under weather I completed a full "A" (day) work out. ( FD chest work out) (Tri's= FD and FS) After the Presses, the arms were getting tender again. I wanted to push threw and get a full work out in, so I listened to my body and did weights it was ok with.
H.S. ISO flat presses X 4
H.S. ISO Incline presses X 3
H.S. ISO seated presses X 3
Weighted bench dips (45lb plate on lap) 15 reps X 3
Tri rope press downs.
100 x 10
130 x 8,8
100 x 15
Work out "B"
Bb Decline presses X 3
Bb flat presses X 4
Skull Crushers with a plate X 2
Tri hammer press downs with a heavy band X 3
Sup's.
Wake Up:
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro
post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro
Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)
At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3
60 min before bed:
AAEFX ZMA
Bed time:
Leucine
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Post by freakonwheels on Jun 15, 2010 17:53:17 GMT -5
June 15th
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Great work outs today. Arms are feeling good. 9 out of 10
Trap and shoulder day.
Work out "A" FD work out.
Db shrugs 5 sets face down on incline bench
Single arm Machine Front delt raises, 2 sets.
( I do these sitting side ways on a side lateral raise machine and do single arm then turn around for the other arm to keep the right angle.) (Face to right for right arm, placing left hand over right pec and reverseing for left arm)
Single arm side delt Machine raises, 3 sets.
Reverse Machine Flies, 4 sets.
Work out "B" FS work out.
Front delt raises using a plate. 2 sets
Side delt raises with a plate, 3 sets
Face down on incline bench plate reverse flies, 3 sets.
Crunches with a 35lb plate on chest. 2 sets. (not sit-ups but crunches)
Sup's.
Wake Up:
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro
post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro
Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)
At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3
60 min before bed:
AAEFX ZMA
Bed time:
Leucine
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Post by freakonwheels on Jun 16, 2010 22:39:39 GMT -5
June 16th
Not bad today. I am happy with my lifts just coming out of bad arms. I would give it 10 out of a 10.
Work out "A"
Lat Pull Downs ( Pro grip)
200 x 6
130 x 8,8
190 x 8
200 x 10 with a hold at full flex.
"T" bar chest suported Rows
45 x 8,10,12 (squeeze and holds)
H.S. ISO High Row
3 plates per side x 8,8,8
H.S. ISO Low Rows
90 x 8 (squeeze)
90 x 10 (speed reps)
90 x 9
Laying Cable Curls (Tammy laying on my chest to hold me down)
120 x 6,10,8
80 x 21 (Saturation set)
Work Out "B"
Incline bench laying face down plate low rows.
25's x 20,20,20,20,20
Crunchs with 35lb plate on chest
12,10,10
Sup's.
Wake Up:
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro
post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro
Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)
At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3
60 min before bed:
AAEFX ZMA
Bed time:
Leucine
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Post by freakonwheels on Jun 21, 2010 20:09:44 GMT -5
June 21st.
Good day. Shoulders
work out "A"
Machine Front Delt raises
110 x 8,8 (single arm) * up 10 lbs. keeping to 2 sets so side and rear Delts will catch up.
Machine Side delt raises. (single arm)
110 x 8,8,8,4 * up 10 lbs.
Machine Reverse Flies
140 x 10,10,10 * up 5 lbs.
Db Shrugs. Incline bench back down
50 x 10,15,20,20,20
Work out "B" Planed on somthing diffrent but shoulders felt good with this. Saturated and sweld up like pink grapfruit.
Plate side lateral raises
10's for 20,20,20,20
A combination of speed reps and hold at full contraction. Full extention of arms (no bent arms) and hand never went in front of my body.
Sup's.
Wake Up:
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro
post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro
Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)
At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3
60 min before bed:
AAEFX ZMA
Bed time:
Leucine
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Post by freakonwheels on Jun 25, 2010 0:01:45 GMT -5
I've been o my 2 days off. I am back to the grind stone tomarow.
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Post by freakonwheels on Jun 25, 2010 20:21:34 GMT -5
June 25th
WOW Great work outs. I do have to see what the M/T pull is on my Lat pull down on the high and on the low pulley because I can't do as much as at the gym. On to work outs.
"A" warm ups excluded.
H.S. ISO Flat Press. * mised a PR only a 1/2 rep.
5,2,2,2,F
H.S. ISO Seated Press. * missed a PR only a 1/2 rep.
5,F,1,1,5
H.S. ISO Incline Press.
6,5,8,6
Shoulder and forarm had a big play on rep numbers.
"B"
Bb presses
10,10,10,15
Rope Tri Press Downs
10,10,10,10,10,10,10,10 ( Arms still feel like I have softballs taped to them.)
This split works out great. Tammy sets up the real heavey weight (Bb) before she heads to work. Being the equipment is in Mac's room I have his bed and the bench to lay down on and recoop, allowing me to gimp around with out using the chair like I have to at the gym were I have no place to lay down and recoop. For the people that don't know I am not parolized. I have artritise, bone degeneration and 2 bad disks in my low back, plus the M.S. that has put me in a chair. Winters are real bad on me but summers things lighten up a bit and I can get around the apartment some with out my chair. So don't be shocked when I post home video's and you see me gimping around. Any work with legs? lol forget it, and any rows or pulling has to be chest suported.
Kre-Celazine has made a big diffrence in my mobility and level of pain. Before I started it I had to lean on things when I stood for any time. Thank you AAEFX.
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Post by freakonwheels on Jun 29, 2010 13:00:32 GMT -5
June 29th.
Off weights.
20 min. Hand Bike cardio this morning.
rest and grow day.
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Post by freakonwheels on Jul 5, 2010 17:37:58 GMT -5
July 5th
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Ok I'm back. lol
Chest and Tri home work out today.
CHEST:
Flat bench Bb presses 4 sets
Decline Bb bench Presses 4 sets
Single arm Cable Flys 4 sets
TRI's:
Rope tri press downs 4 sets
Flat bar Tri Press downs 4 sets
Reverse grip Tri press downs 4 sets
Work out polished off with My chest blaster Bb presses.
Pumped sore and loving it.
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