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Old 03-01-2012, 12:01 PM   #151
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How are you liking the use of chains Rich?
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Old 03-01-2012, 12:04 PM   #152
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How are you liking the use of chains Rich?
I love the extra push and over load on the top. Its also a cool change of pace.
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Old 03-01-2012, 12:08 PM   #153
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I love the extra push and over load on the top. Its also a cool change of pace.
Yeah it's fun in that way.
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Old 03-02-2012, 09:05 PM   #154
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Tested my Left Delt on power work tonight. Last best Over Head was 200. Didn't go as deep as should have but wasn't confident and didn't want to trash it real bad if it didn't hold up. BTW this was sets 6 and 7 after I had my normal sets done.


This will make a "Overhead Press Fail" thread in a flash. lol
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Old 03-03-2012, 09:40 AM   #155
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Mar 2nd

Tri’s, Delts

Pre w/o: AAEFX’s HBM’s, K-Otic,
Intra w/o: 30g AAEFX Karbolyn, BCAA’s and 5g’s 100% pure baking cocoa, drink mix.
Post W/O: Low fat chocolate milk, AAEFX Whey Protein, soy nuts shake. AAEFX’s Glutazorb, HBM, 5g’s 100% pure baking cocoa


w/o #1: home, alone


Tri Press Downs, V handle over hand – underhand grip S.S.’s.
• 2 warm up sets
• 75 x 10/10
• 85 x 10/10
• 100 x 5/3
• 2 set sets
Same as 14 single sets

W/O #2 Delts with Dakota

Bb Overhead Press
• 3 warm up sets
• 185 x 8
• 205 x 5 , clean and controlled
• 225 x 3 start of max power sets, for delt test
• 240 x 1
• 2 sat sets
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Old 03-03-2012, 09:54 AM   #156
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Strong work Rich hitting those presses after the triceps.
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Old 03-03-2012, 10:09 AM   #157
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Strong work Rich hitting those presses after the triceps.
Thanks Steve. Thats why as long as Dakota was over we would test his 1 rep max, he got 225 to 90 deg. arms for 1, and I'd test out to see how much the delt would take. I know I missed on depth for the test presses but I also only went as deep as felt safe for the delt.
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Old 03-04-2012, 03:38 PM   #158
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March 3rd

Abs , Bi’s and Traps

Pre w/o’s: K-Otic, HBM
Intra w/o’s: BCAA’s, 5g’s 100% pure baking cocoa
Post w/o’s: AAEFX’s NF Pro, soy nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb , 30g’s AAEFX Karbolyn


W/O:

Db Spider Curls
• 2 warm up sets
• 50’s x 10
• 50’s x 10
• 50’s x 10
• 40’s x 10
• 40’s x 10
• 30’s x 10, hard squeeze these last 2 sets
• 30’s x 10

Cable Curls, Straight Bar
• 75 x 5

High Cable Ab Crunch’s with Ropes
• 75 x 10
• 75 x 20
• 75 x 20

Db Shrugs, Incline Bench Face up
• 100’s x 15
• 100’s x 20
LBA Pro, LG -5, Cell Rush
• 100’s x 20
• 100’s x 20
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Old 03-06-2012, 09:28 AM   #159
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March 5th


Delts, Back, Tri's


W/O A: light Delts

Side Lateral Raises
• 4-3-4-1 tempo, 10 sets



W/O B: playing at the gym with Dakota
Back, Tri's


H.S. ISO Low Rows, slow with squeeze
• 106 x 10
• 196 x 10
• 286 x 10
• 196 x 10

H.S. ISO High Rows, slow with a squeeze
• 98 x 10
• 188 x 10
• 278 x 10

Pull ups
• 2 arm with 5 sec static hold on top: x 3
• Single arms: 10L/10R
• 2 arms: x 10

V handle Tri press Downs, Underhand /Overhand, Super sets
• 70 x 10/10
• 110 x 10/10

V Handle overhand Tri press downs, close to body
• 197.5 (stack) x 12

V Handle, overhand-underhand, Super set
• 117.5 x 10/10

Seated, Tri Press down Machine
• Stack x 15
• Stack x 15
• Stack x 15

And to think, it was a low carb day compaired to what I was taking in. This was a 200 carb day.
I did some macro ajusting and they are now on a high carb day Pro- 187, Carb- 200, Fats-33. Low carb days proteins and fats stay the same but carbs drop to 112. I will be varying the low carb days having no set day of the week for them nor will I have a set training day for them.
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Old 03-07-2012, 11:49 AM   #160
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Mar 6th

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa
Intra w/o: BCAA
Immediate Post w/o: AAEFX’s NF Pro, HBM, 30g AAEFX Karbolyn and 5g pure baking Cocoa


W/O: Light core

High cable abb crunch’s using ropes, alternating between 30 and 5 sec breaks.
• 95 x 26
• 95 x 26
• 95 x 26
• 100 x 26

Db Pull Overs
• 4 sets
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