View Single Post
Old 05-07-2012, 04:14 PM   #17
bamazav
Bigger, Stronger, BAMA!
Max Brawn
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 5,211
Training Exp: 8
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 256864
bamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite member
Default 5-7-12 Dog House Training

Back/Triceps/Ab


To build the body, I gotta do the work! This is my story today.

Supp. stuff
1 hour prior - 27 g Karbolyn (carbohydrates), 2 scoops of Con-cret
15 minutes - Beta-Cret
Intra - Gluta-tren (BCAA) + Karbolyn
Post - 1 leveled scoop of MGN American Iso, Choc. Cookie Crunch + 40 g Karbolyn - mmmmm

Warmup
Shoulder Plate rotations
Tube Work

Working Sets

Wide Grip Lat Pulldowns
5 x 10 x 70

Bent BB Rows
5 x 10 x 105

Tricep Bar Skulls
10 x 50
10 x 50
8 x 50
8 x 50
8 x 50

French Press
8 x 40
8 x 40
8 x 40
10 x 40
8 x 40

Kneeling Cable Crunches
5 x 10 x 60

NOTES
Today I began my revamped routine, moving from 4 days to 3 days. Mondays will be Back/Triceps/Abs. Wednesdays will be Chest/Biceps/Abs. Fridays will be Shoulders/Traps/Legs. This allows me to stick with the basic plan as Bo laid it out, just with shoulders and leg days combined. Friday is my day off so I usually have more time to spend training and thus can combine these effectively.

Lat Pulldowns - Focused on a good strong contraction of the lats. I did not let my arms extend out to the point that I had to use arm to start the movement. My lats are feeling these. I will up the weight 5 lbs next time.

Bent Rows - These were done Yates style. Due to back fears, I backed off of these just a bit. I will add weight next time.

Skulls - My triceps were on fire. I limited rest, except prior to set 4 (My son called to tell me they were on the road, so my brief rest time turned into about 3 - 5 minutes).

French Press - Good finisher for the triceps after the skulls.

Kneeling Cable Crunches - I have not done these in quite a while. They were a nice change from hanging knees. I will keep them in the rotation and add a little weight next time.

Enjoyed the session today.

Tunage from the Dog House
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Getting focused to get better.

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

My training Log
bamazav is offline   Reply With Quote