BigO's Glutamine by Higher Power Log

[kconnell]

Ya. Everybody usually does Chest on the first day of the week.

Gotcha. That one went right over my head. I know what you mean, though.

[Credz]

What you tearing up today man?

[kconnell]

My guess is that is shoulder time for the Big O!

[ochenaultaz]

Day 18

Thursday I hit Biceps and Triceps.


Close Grip bench

1 set 10 reps 135lbs
4 sets 8 reps 225lbs

Barbell Curls

1 set 15 reps 95lbs
1 set 10 reps 115lbs
3 sets 8 reps 135lbs

Rope tricep press downs

4 sets 15 reps 120lbs

Machine Preacher Curls

4 sets 20 reps 90lbs

Dips

4 sets 30 reps

Hammer Curls

4 sets 12 reps 100lbs

This workout went slower then usually. We had a kid work in with us during Barbell Curls and wanted to workout with us the rest of the workout.. Otherwise a great workout.


Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 19

Saturday. Was gonna do this workout on Friday, but played golf half the day and shoulders felt a little worn from swinging my clubs.


Incline Side Laterals

4 sets 12 reps 20lbs

Face Pulls

4 sets 20 reps 100lbs


Super set

Dumbell Military Press

4 sets 10 reps 120lbs

Arnold Presses

4 sets 10 reps 120lbs

Bent Cable side laterals

4 sets 15 reps 40lbs

Taste 8
Endurance 8
Recovery 9
Overall 9

[kconnell]

Still say that is heavy for Arnolds...

[ochenaultaz]

Day 20

Sunday, I hit chest.



Incline Dumbell Bench

1 set 15 reps 100lbs
1 set 12 reps 140lbs
1 set 10 reps 180lbs
2 sets 10 reps 200lbs

Incline Dumbell Flys

2 sets 15 reps 100lbs
2 sets 15 reps 120lbs

Dips
4 sets 30 reps

Cable flys
4 sets 20 reps 50lbs

Dumbell Pull overs

3 sets 20 reps 75lbs


Really quick workout. I attacked chest a little different then usually. I am a big fan of change things up alot.



Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 21

Monday. I started off the week with another back workout.



Barbell Bent rows

1 set 10 reps 135lbs
4 sets 10 reps 225lbs


Dumbell Rows
1 set 10 reps 105lbs
3 sets 10 reps 125lbs


Wide Grip Pull downs

5 sets 12 reps 140lbs

Reverse grip pull downs

5 sets 15 reps 80lbs

Machine shrugs

1 set 15 reps 180lbs
1 set 15 reps 270lbs
2 set 15 reps 360lbs



Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 22

Tuesday. Leg day.


Squats

3 sets 8 reps 135lbs
5 sets 5 reps 225lbs

Leg curls

5 sets 15 reps 110lbs

Leg extensions

5 sets 12 reps 120lbs

Lunges

5 sets 20 reps 50lbs


All and all not a bad workout. Knees were really tight to start off. Felt a little depeleted hadn't really eaten more then 100g of carbs in about 2 weeks. Had a carb meal post workout last night. Probably gonna go in and hit Shoulders today. Don't feel like taking the day off.


Taste 8
Endurance 8
Recovery 9
Overall 9

[kconnell]

If you don't feel like taking time off, you must be having good recovery...

[ochenaultaz]

Busy past few days. Didn't have the time to update so this will be a big one.

Day 23

Wednesday Shoulder day. Went in earlier then usual.. felt good to beat that after work rush.


Dumbell Military Press

1 set 12 reps 100lbs
1 set 10 reps 140lbs
4 sets 8 reps 180 lbs

Front Raises w/ plate

4 sets 10 reps 45lbs

One Arm Side Lateral Raises

4 sets 20 reps 30lbs

Reverse Pec Dec

4 sets 15 reps 40lbs


Upright rows

4 sets 15 reps 80lbs

Dumbell Shrugs

4 sets 10 reps 240lbs


ANother great shoulder workout. Recovery has been great.




Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 24

Thursday. I hit Biceps and Triceps.


Super set

Tricep push downs

4 sets 12 reps 130lbs

Dips

4 sets 20 reps 45lbs

Cable tricep kick backs

4 sets 20 reps 30 lbs

Cable standing Tricep extensions

4 sets 12 reps 80 lbs

Hammer curls

4 sets 20 reps 55s

Concentration curls

4 sets 20 reps 50s

Preacher curls

4 sets 12 reps 90lbs


Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 25

Saturday. Chest day. Friday I decided to take off. Wasn't sore or anything, just wanted to relax after a long week and laid on the couch and watched netflix all night.


Barbell Bench Press

2 sets 12 reps 135lbs
1 set 12 reps 225lbs
1 set 10 reps 245lbs
1 set 5 reps 265lbs
2 sets 5 reps 275lbs


Incline Dumbell Press

1 set 10 reps 180lbs
1 set 10 reps 200lbs
1 set 8 reps 220lbs
1 set 8 reps 200lbs


Flat bench dumbell Flys

2 sets 12 reps 120lbs
2 sets 10 reps 140lbs

Dumbell Pullovers

4 sets 20 reps 80lbs


Great workout. I was in the zone... motivated but at the same time mad as hell about some stuff. I find that is when I workout the best. Find something that pisses me off and think about it until I'm mad as hell. I also watched Raging Bull before the gym. Good movie.
Debating on what I will start the week off with. Back, Legs, or maybe hit shoulders to start this week. Choices...

Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 26

Monday I hit Shoulders.


Dumbell Military Press
1 set 12 reps 100lbs
1 set 10 reps 140lbs
1 set 8 reps 180lbs
2 sets 5 reps 200lbs

Upright rows

4 sets 15 reps 90lbs

Front lateral raises

4 sets 15 reps 45lbs

Cable side lateral raises

4 sets 20 reps 30lbs

Face pulls

4 sets 20 reps 100lbs

Dumbell Shrugs

4 sets 12 reps 220lbs

Had a good rest day on Sunday and I came in motived and amped up for shoulder day. Hit it hard and fast as usual and recovery was great as always.


Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 27

Tuesday was Back day.

Barbell bent rows

1 set 15 reps 135lbs
1 set 10 reps 225lbs
1 set 5 reps 275lbs
2 sets 20 reps 135lbs


Wide grip pull ups

4 sets 12 reps


Cable one arm rows

4 sets 20 reps 120lbs


Dumbbell pull overs

4 sets 20 reps 80lbs

Wide grip Pull downs

4 sets 20 reps 120lbs

Reverse grip machine pull downs

4 sets 20 reps 80lbs

Taste 8
Endurance 8
Recovery 9
Overall 9

[ochenaultaz]

Day 28

Thursday was Chest day. It was my last serving of Glutamine. Was motivated but slightly agiated.(sp?)....



Dumbell Bench Press

1 set 12 reps 140lbs
4 sets 10 reps 200lbs


Dumbell Incline Press

4 sets 8 reps 200lbs


Incline Dumbell Flys

4 sets 12 reps 90lbs


Dips

4 sets 20 reps

Another good, quick workout. Worked out by myself. Didn't talk to anybody, just took care of business.


Taste 8
Endurance 8
Recovery 9
Overall 9

[boatnerjg]

You mentioned you did a lean bulk before this cut. Was it just higher in carbs. Did you have a general macro break down or do you have one when trying to gain, like 40/40/20 p/c/f or 40/30/30??

Day 28

Thursday was Chest day. It was my last serving of Glutamine. Was motivated but slightly agiated.(sp?)....



Dumbell Bench Press

1 set 12 reps 140lbs
4 sets 10 reps 200lbs


Dumbell Incline Press

4 sets 8 reps 200lbs


Incline Dumbell Flys

4 sets 12 reps 90lbs


Dips

4 sets 20 reps

Another good, quick workout. Worked out by myself. Didn't talk to anybody, just took care of business.


Taste 8
Endurance 8
Recovery 9
Overall 9