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Old 05-22-2012, 09:59 AM   #27
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,982
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 5/21/2012 Dog House Training

Back and Triceps


No quit! No matter what life throws at you!

Supps
1 hour Prior -25 g Karbolyn + con-cret
Pre- None tonight - too late for stimulants.
Intra - Glutatren
Post - 50 g Karbolyn, 1 scoop each of casein and iso

Warmups
Plate shoulder rotations
Tube warmups
Side laterals
Front Raises

Working Sets

Wide Grip Inverted Rows
5 x 10 x BW

WG Lat Pulldowns
10 x 75
4 x 8 x 75

Rack Deads
3 x 10 x 185

Bench Dips
5 x 10 x BW+45

DB French Press
5 x 10 x 40

NOTES
Late training again. Not my favorite, but I made it work. Judging from the feel of my back, I succeeded in working it!
Inverse Rows - focused on squeezing and pulling from the lats and not the arms. My lats were burning after each set
lat Pulldowns - continued what I started with the IR's, worked the lats good.
Rack Pulls - I wanted to hit the lower back also. This worked. I did these touch and go style and focused on keeping the form as tight as possible.
Bench Dips - it is amazing what a change in the plate position can make. I started with the plate laying in my lap. Extra weight but manageable. The last two sets, I set it up leaning against my chest. The change in position was perfect, my triceps were on fire when I finished.
French Press - added reps to each set. Will add weight next week.

Until I can afford a second vehicle, my schedule will be messed up. I will get a session in as planned, when is the big question. It looks like I will be doing more evening training in the near future. Still, I am happy with this session.

Karbolyn UpdateI was already near my total cals and macros for the day so I left out the karbolyn of my intra drink. Still, I had good energy. I really like this stuff.
__________________
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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