View Single Post
Old 11-12-2012, 02:20 PM   #510
bamazav
Bigger, Stronger, BAMA!
Max Brawn
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 5,211
Training Exp: 8
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 256864
bamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite memberbamazav is an elite member
Default 11/12/12 Dog House Training

McCallum Hybrid Training
Horizontal Push/Pull



WARMUPS
Plate Shoulder Rotations
Scarecrows
Shoulder dislocates
tube work
Empty bar lifts

WORKING SETS

Slight Incline Bench
5 x 95
5 x 115
5 x 135
5 x 140
5 x 140
PUMPSETS
10 x 8 x 75

Smith Pendlay Rows
5 x 10 x 40 Plate Weight Only

Pec Deck
10 x 50
10 x 70
3 x 10 x 90

BB Chest Supported Rows
5 x 45
5 x 85
5 x 95
5 x 100
5 x 100
PUMPSETS - Chest Supported DB Rows
10 x 8 x 35

NOTES
Today was measurement day. I didn't realize it has been almost a month since I last took measurements. Here are the cliffs.

Weight 194.2 +2.6lbs
Waist - 35.5 no change
Chest -39.75 +1.25 - IMHO probably more due to wing growth than actual chest growth. I am progressing toward the V I have wanted.
Bicep - 15 +.25

Pinches: - three pinches then averaged to gain score
Chest - 7.97 mm - down
Ab - 16.57 mm - same
Thigh - 9.83 - up slightly

J/P 3 point Body Fat % = 12.4% down 1.2pts

Incline Bench - Thought I would try something a little different. Shoulders did not enjoy this much.
Smith Pendlays - Will add weight next week
Pec Deck - Figured I had it, I might as well make use of it. Will shoot for 5 x 10 x 90 next week.
Chest Supported Rows - These felt much better than last time. Will add weight to the Pumpsets next week

I am a happy kid today, mass gain is actually moving forward as I wanted.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Getting focused to get better.

"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

My training Log
bamazav is offline   Reply With Quote