5/25- 5/27

5/25/2009 Pull Power PR

Power Workouts
POWER workouts, are meant to smash your Type II A and Type II B fast twitch muscle fibers, as well as get large amounts of natural testosterone to course through your veins. Here is the outline for a basic POWER week, along with a sample workout for hamstrings:

Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Pullups
bw x 5 (warmup)
bw + 45 x 5 (warmup)
bw + 70 x 3 (warmup)
Bw + 90 x 3 PR (3 sets) <--wanted 5

Hammer Chins
bw + 45 x 5 PR
bw + 55 x 5 PR
bw + 70 x 5 PR!!!!

DB Curls
60 x 5 (warmup)
65 x 3 (warmup)
70 x 3 (warmup)
75 x 5 PR but alil cheaty next time around it will be lighter!

Reverse Curls
95 x 5
115 x 5 PR
125 x 5 PR <--alil sloppy on the last rep

NOTES
I landed from florida at like 11....the gym closed at 1...so i needed to get in the gym nail some PR's before they closed
I walked in had a quick shake went to the gym...by the end of the workout i was starving!
I wanted to nail a PR on Bent Over rows but my lowerback was saying NO NO i guess from sitting in the plane

For being a quick workout im pretty happy about nailing those prs!
these next couple of days are going to be nuts
Tomm: Last Final/ haircut/work all night
Wed: 14 hour work day
Thursday: Graduation/ HUGE PR WORKOUT/ Vacation
I plan on hitting some new PRs on Bench, Deads and maybe squats

5/26/2009 Off Day/Cardio

Today was my last final! i totally nailed it

No gym today want 2 be fresh for thursday to break some PRs
im going to get some vids so hopefully i'll be able 2 get them up before i leave for vacation

30 min LISS Cardio
Boring

5/27/2009 Off Day

Nothing really to report today, just a great day at Gold's Gym..It was member appreciation day and We announced the winners of our Body Transformation
I am happy to announce that all of the female winners were all my clients
Graduation tomm and then vacation at night! Can not wait
I will be lifting at 5am tomm and i will try to post some vids of the new prs!
have a good night everyone

Supplements
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)


Macros
Pro 255g
Cho 340g
Fat 80g

http://www.fitday.com/fitness/Public...l?Owner=flex87

Weight
194.5