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Old 05-07-2012, 04:14 PM   #17
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,923
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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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)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"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
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