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Old 11-09-2012, 01:31 PM   #502
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,914
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default 11/09/12 Dog House Training

McCallum Hybrid Training
Vertical Push/Pull




WARMUP
Plate Shoulder rotations
Scarecrows
tube work
Empty Bar lift

WORKING SETS

BHNP
5 x 95
5 x 115
5 x 125
5 x 130
5 x 135
Pump Sets
10 x 8 x 80

WG Pullups
2
2
3
2
3
Lat Pulldowns Pump Sets
8 x 50
4 x 8 x 70

Glass OHP
3 x 10 x 50 PWO

Chins
5
3
3

Alternating Hammer Curls
3 x 10 x 35

NOTES
Shoulders and upper back today, planned on bicep work too. Did some hammer curls, but my arms were so tight by that time that they were tough. Overall, however, this was a fun session.

BHNP - strength felt great. Added 5 lbs to the pump sets. Last four sets were tough with my arms screaming through the last one. Talk about a pump. I thought my skin would rip.

WG Pullups - Rough, that is all I can say.

Lat Pulldowns - 5 sets was all I could get done today.

Glass OHP - Will add weight next week.

Chins - First 5 I was like "whoa, where did that come from?"

Alternating Hammer Curls -Just a little icing.
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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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