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Old 11-12-2012, 02:20 PM   #510
bamazav
Bigger, Stronger, BAMA!
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,984
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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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)

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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