BigO's Glutamine by Higher Power Log

**HigherPowerRep** · 04-18-2011, 03:43 PM

Originally Posted by Credz

Nice 2 workouts man! Def looking strong. How has your recovery improved since day 1?

Agreed and good question

**ochenaultaz** · 04-19-2011, 11:15 AM

Recovery has improved.

**Credz** · 04-19-2011, 11:34 AM

Originally Posted by ochenaultaz

Recovery has improved.

Thats good!

**ochenaultaz** · 04-19-2011, 11:34 AM

Day 10

Sunday was leg day.

Was really worn out from the long weekend..

Squats

2 sets of 10 135lbs
5 sets of 5 225lbs

Hack Squats
1 set of 10 135lbs
4 sets of 8 225lbs

Leg curls
4 set of 15 120lbs

Leg extension

4 sets of 15 120lbs

Lunges

4 sets of 20

Taste 8
Endurance 8
Recovery 9
Overall Performance 9

**ochenaultaz** · 04-19-2011, 11:40 AM

Day 11

Monday

The great back day!

Barbell rows

1 set of 15 reps 135lbs
1 set of 10 reps 225lbs
3 sets of 5 reps 275lbs
1 set of 10 reps 225lbs

Close Grip pull ups

4 sets of 12 reps

Seated Cable rows

1 set of 12 reps 120lbs
1 set of 12 reps 140lbs
2 sets of 12 reps 160lbs

Reverse grip pull downs

4 sets of 15 reps 140 lbs

Dumbell Shrugs

4 sets of 12 reps 240lbs

Felt great compared to the crappy leg day I had. Its getting hot in Zona and the gym hasn't turned on the AC yet or something because the past two days its been like an oven in there.

Taste 8
Endurance 8
Recovery 9
Overall Performance 9

**HigherPowerRep** · 04-19-2011, 04:27 PM

Good workout bud. I guess you'll get some extra calories burned with the extra heat

**Credz** · 04-20-2011, 01:18 AM

Looking good on the squats man! About to hit legs here myself!

**kconnell** · 04-20-2011, 06:42 PM

How are those legs from the other day? Sore at all or "just nice"?

**Credz** · 04-21-2011, 01:12 AM

Hows the back feeling too man?

**ochenaultaz** · 04-21-2011, 07:56 AM

Day 12

Tuesday. Hit chest today.

Barbell Bench Press

2 sets 15 reps 135lbs
4 sets 10 reps 225lbs

Dumbell Incline
4 sets 10 reps 180lbs

Dumbell Incline Flys
2 sets 15 reps 90lbs
2 sets 12 reps 110lbs

Dips
4 sets 30 reps

Cable Cross overs
3 sets 20 reps

Probably one of my quickest chest workouts ever. The weight felt light at the start of every set but by the last rep I was pretty close to failure. Felt great and motived. Was pretty sore on Wednesday.

Taste 8
Endurance 8
Recovery 9
Overall 9

**ochenaultaz** · 04-21-2011, 07:57 AM

Originally Posted by kconnell

How are those legs from the other day? Sore at all or "just nice"?

Legs were kind of sore yesterday still. I was thinking of hitting them last night but needed the rest day.

**ochenaultaz** · 04-21-2011, 07:58 AM

Originally Posted by Credz

Hows the back feeling too man?

Back wasn't too sore. Recovered pretty quickly. When it comes to legs.. I think my knees just hate me.

**kconnell** · 04-21-2011, 06:47 PM

Your soreness was in the knees and not muscles? Glutamine won't help bones or connective tissue - it's not part of it.

**Credz** · 04-22-2011, 03:00 AM

Do you take any kind of joint support? That may help with your knees.

**ochenaultaz** · 04-22-2011, 11:46 AM

Day 13

Thursday Leg day.

Skipped the squats this week.

Leg Press
1 set of 6 plates total 15 reps
1 set of 8 plates 15 reps
1 set of 10 plates 10 reps
1 set of 12 plates 10 reps
2 sets of 14 plates 8 reps

Hack Squats

1 set 10 reps 135
3 set 8 reps 225

Leg Extensions
4 sets 20 reps 130lbs

Leg Curls

4 sets 20 reps 100lbs

Leg muscles felt fine. Pretty motivated for a leg day. I've never taken any joint support. I think with my knees its more tendon, ligament soreness then the actually joint. Either way I rubbed some ice hot on them before I got started.. Biceps/Triceps today Shoulders on Saturday.

Taste 8
Endurance 8
Recovery 9
Overall 9

**kconnell** · 04-22-2011, 04:11 PM

I used to use ben gay a lot when I had sore areas like that, especially whe. It was cold to warm them up. Ice otherwise is very good for connective tissue.

**ochenaultaz** · 04-25-2011, 12:46 PM

Day 14

Saturday. Hit shoulders.

Super set
Rope Face pulls and Bent over side lateral raises.

4 sets of 20 reps 100lbs for Facepulls

4 sets of 20 reps 40lbs for raises.

Cable Side Lateral raises

4 sets of 15 reps 30lbs

Barbell front rows

4 sets 15 reps 80lbs

Dumbell Shrugs

4 sets 10 reps 240lbs

Standing Military press.

4 sets 10 reps 135 lbs

Didn't have time to get in the gym after work on Friday. Felt good. Refreshed and motived.

Taste 8
Endurance 8
Recovery 9
Overall 9

**ochenaultaz** · 04-25-2011, 01:04 PM

Day 15

Sunday I hit Biceps

I gave my triceps a suprise rest. Wasn't sore or anything. Just figured I'd would let them rest a bit longer.

Barbell Curls

A couple quick warm up sets with the bar

2 sets 12 reps 95lbs
3 sets 10 reps 115lbs
1 set 12 reps 95lbs

Seated Dumbell Curls

1 set 20 reps 45s
4 sets 20 reps 55s

Machine Preacher Curls

4 sets of 12 reps 90lbs

Felt great. Really quick workout. A little less exercises and sets then usual. Just to change it up.

Taste 8
Endurance 8
Recovery 9
Overall 9

**kconnell** · 04-25-2011, 06:35 PM

Originally Posted by ochenaultaz

Day 15

Sunday I hit Biceps

I gave my triceps a suprise rest. Wasn't sore or anything. Just figured I'd would let them rest a bit longer.

Ah. Shock therapy!

**Credz** · 04-26-2011, 01:14 AM

Nice 2 workouts. Def some nice weights there. Any soreness after these workouts?

**HigherPowerRep** · 04-26-2011, 07:00 AM

Nice strong workout

**ochenaultaz** · 04-27-2011, 10:31 AM

Originally Posted by Credz

Nice 2 workouts. Def some nice weights there. Any soreness after these workouts?

No soreness from those. But Monday's and last nights workouts have me sore as hell.

**ochenaultaz** · 04-27-2011, 10:39 AM

Day 16

Monday. I hit legs. Came in feeling great. Motivated. Legs on International Chest day..

Squats
3 sets of 135lbs 5 reps. Got to warm up those knees
1 set 5 reps 225lbs
4 sets 5 reps 235lbs

Leg Press

1 set of 6 plates total 15 reps
1 set of 8 plates 15 reps
1 set of 10 plates 10 reps
1 set of 12 plates 10 reps

Leg Extensions

5 sets of 20 reps 130lbs

Leg Curls

5 sets of 15 reps 140lbs

Hit legs pretty hard. Not much rest besides the first few sets of squats. Felt great. I recovered inbetween sets quickly. Pretty sore 2 days later though.

Taste 8
Endurance 8
Recovery 9
Overall 9

**ochenaultaz** · 04-27-2011, 10:44 AM

Day 17

Tuesday. I hit back. I had my usually workout partner and my old workout partner. We lifted hard and fast and were done with back in less then an hour with 3 of us.

Dead lifts
1 set 15 reps 135lbs
2 sets 10 reps 225lbs
1 set 5 reps 315lbs
2 sets 4 reps 405lbs

Pull ups Palms facing close grip
1 set of 20 reps
4 sets of 10 reps 25lbs

T-bar row

1 set of 12 reps 90lbs
3 sets of 12 reps 135lbs

Wide grip Pull downs

4 sets of 12 reps 130lbs

Reverse grip pull downs

4 sets of 12 reps 120lbs

Taste 8
Endurance 8
Recovery 9
Overall 9

**Credz** · 04-27-2011, 11:39 AM

Great workouts man! I like quick workouts well atleast like to keep it moving. Lol

**HigherPowerRep** · 04-27-2011, 04:08 PM

Good lookin' workouts indeed

Good work bro!

**Credz** · 04-27-2011, 04:44 PM

How many servings do you got left?

**kconnell** · 04-27-2011, 06:48 PM

"International Chest Day"???

**ochenaultaz** · 04-28-2011, 08:26 AM

Originally Posted by Credz

How many servings do you got left?

Not sure.

Originally Posted by kconnell

"International Chest Day"???

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

**Credz** · 04-28-2011, 09:24 AM

Haha I always do chest Saturday! Guess im a odd ball!

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