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Old 10-24-2012, 07:55 PM   #473
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,917
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 10/24/12 Dog House Training

10/23/12 Pullups and Cardio
Pullups
14 total morning and evening
Bike
5 minutes of 30 x 30 (30 seconds all out, 30 seconds rest)
5 minutes medium pace
5 minutes of 30 x 30

McCallum Hybrid



WARMUPS
Foam rolling
5 minutes bike
Step ups
goblet Squats
Shoulder rotations
Scarecrows

WORKING SETS

Back Squats
10 x 45
10 x 95
10 x 115
Vertical Leg Press
3 x 8 x 150

Good Mornings
10 x 45
4 x 10 x 95

Behind the Neck Presses
5 x 95
4 x 5 x 115
PUMPSETS
10 x 8 x 75

WG Pullups
2
2
2
2
2

Smith Machine Pendlay Rows
5 x 5 x 70 - Plate Weight Only

NOTES
I was looking forward to the Dog House this morning. When I got out there, I was pushing for energy. Despite the extra carbs and the home made pre-workout concoction, this was a struggle.

Squats - these were the first back squats I have done in months. I intentionally started out light and will work into these again.
Vertical Leg press - These are meant to be to be finishers. Still trying to figure this machine out.
Good Mornings - Nice and slow to work the hamstrings. For now, every session will have some sort of hamstring and or glute work
BHNP - Since my energy was low, rather than pushing my max and injuring myself, I focused on hitting as many 5's as possible. I was not looking forward to the PUMPSETS and almost scrubbed them. Glad I didn't
WG Pullups - A work in progress
Smith Pendlays - These are working quite well.
__________________
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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