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Old 05-14-2012, 03:30 PM   #22
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,939
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 5/14/2012 Dog House Training

Back/Triceps/Abs



Supps
1 hour prior - Whey, Karbolyn, Con-cret
15 minutes prior - Beta-Cret
Intra - Karbolyn + Gluta-tran
Post - Whey and Karbolyn

Warmups
Shoulder plate rotations
Tube warm up
Dislocates

Working Sets

Pullup Variations
3 x BW Wide Grip Pullup
3 x BW V-handle Pullup
3 x BW - Chin ups

2 x BW WGPU
3 x BW VHPU
3 x BW CUP

2 x BW WGPU
3 x BW VHPU
3 x BW CUP

Chest Supported DB Rows
5 x 10 x 42

Finishers
Rack Pulls
5 x 205
5 x 255
5 x 275

Larry Scott Pulldowns
10 x 50
10 x 50
3 x 8 x 50

Hanging Knees
5 x 10 x BW

NOTES
Arrived home about 10 PM last night. After driving all day, we unloaded the car and then I headed straight to bed. Woke up this morning ready to go.
Pullup Variations - Rather than doing assisted wide grips, I thought I would do as many actual pullups and chins as I could using the different variations. While it is only 3 supersets, 25 total reps (actual pulls, not assisted) is one of my best ever.

Chest Supported Rows - Was going to bump up to 45# but am glad I didn't I barely got 10 reps on any of the last three sets. I was dripping by the time I was done. The chest support takes everything out of play but the back muscles. Very Humbling.

Rack Pulls - Extra tricep work or hit the back some more? That was the question racing through my mind. I decided to finish off the back. Glad I did. Not a PR, but I feel good not having done these much of late.

LS Pushdowns - All I can say is that my triceps were on fire when I finished these. I couldn't get the last two in any of the final three sets.

Hanging Knees - Need to start working toward straight leg raises.

Between the three servings, I took a total of 100 g of Karbolyn. Again, no bloats, no farts, not strange after tastes. Just lasting energy and great taste. Discovered that Strawberry Karbolyn and Chocolate Cookie Crunch Whey gives you a very good choco/straw thing going on. Loved it!
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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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