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Old 05-04-2012, 10:53 AM   #11
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looking forward to seein how this works for you bama
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Old 05-04-2012, 12:29 PM   #12
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Quote:
Originally Posted by dmaipa View Post
looking forward to seein how this works for you bama
Thanks D. Long time no see. How are things out west?
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Meet Maxes: Gym Maxes:
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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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Old 05-04-2012, 05:19 PM   #13
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way to go bama I am in for that epicness !

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Old 05-04-2012, 08:23 PM   #14
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Thanks for stopping by Ripped
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Old 05-05-2012, 02:52 PM   #15
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Default 5/5/12 Cinco De Mayo in the Dog House

Back and Triceps


Prestuff
1 hr prior - 1/2 scoop Karbolyn and Concret
Intra - 1/2 scoop Karbolyn and Gluta-tren
Post - 1 scoop (to the line) Karbolyn, 2 scoops of protein, 8 oz Calorie Countdown, 8 oz water

Warmups
Shoulder Plate rotations and raises
Tube routine
Dislocates

Working Sets

Wide Grip Pullups
3 x BW
4 x BW (Jump Pulls)
3 x BW
4 x BW (Jump pulls)
2 x BW
8 x BW (bar assist)
1 x BW
7 x BW (bar assist)
2 x BW
6 x BW (bar assist)

Chest Supported DB Rows
10 x 40
10 x 40
9 x 40
10 x 40
10 x 40

Tricep Walker Dips
5 x 10 x BW

Larry Scott Pushdowns BAMA style
5 x 8 x 50

Hanging Knee Raises
10 x BW (center)
10 x bw (right)
10 x BW (left)
10 x BW (center)
10 x BW (center)

NOTES
Pullups - I stink at these, but getting better. The first two sets, I did jumping pullups instead of assisted ones. The final three sets, I put a bar across the safeties and put my toes on the bar, it was just enough of an assist to allow me to focus on squeezing my lats and working them.

Chest Supported DB Rows - It had been a while since I had done these. Lot tougher than I remember. Angle of the bench was just enough that I could not touch the floor. Focused on using the back and not the arms to move the weight.

Walker dips - Just felt like it was time to bring these back. Kept body straight up and down and flared elbows out a bit to focus on the triceps.

LS Pushdowns - Felt the fire, nuff said

Knee raises - one of the few ab exercises that doesn't bother my lumbar region.

Karbolyn thoughts
Again, just when I thought I might run out of gas, a new burst of energy came. Karboly is the only thing I am doing different. Tastes good too.

Due to weird schedules over the course of the next few weeks, I will be modifying my routine, taking it from a 4 day+ cardio to a 3 day + cardio. I will probably work it as a legs/horiz. pus-pull/vertical push-pull.
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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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Old 05-07-2012, 03:57 PM   #16
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Great stuff here.
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Old 05-07-2012, 04:14 PM   #17
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Default 5-7-12 Dog House Training

Back/Triceps/Ab


To build the body, I gotta do the work! This is my story today.

Supp. stuff
1 hour prior - 27 g Karbolyn (carbohydrates), 2 scoops of Con-cret
15 minutes - Beta-Cret
Intra - Gluta-tren (BCAA) + Karbolyn
Post - 1 leveled scoop of MGN American Iso, Choc. Cookie Crunch + 40 g Karbolyn - mmmmm

Warmup
Shoulder Plate rotations
Tube Work

Working Sets

Wide Grip Lat Pulldowns
5 x 10 x 70

Bent BB Rows
5 x 10 x 105

Tricep Bar Skulls
10 x 50
10 x 50
8 x 50
8 x 50
8 x 50

French Press
8 x 40
8 x 40
8 x 40
10 x 40
8 x 40

Kneeling Cable Crunches
5 x 10 x 60

NOTES
Today I began my revamped routine, moving from 4 days to 3 days. Mondays will be Back/Triceps/Abs. Wednesdays will be Chest/Biceps/Abs. Fridays will be Shoulders/Traps/Legs. This allows me to stick with the basic plan as Bo laid it out, just with shoulders and leg days combined. Friday is my day off so I usually have more time to spend training and thus can combine these effectively.

Lat Pulldowns - Focused on a good strong contraction of the lats. I did not let my arms extend out to the point that I had to use arm to start the movement. My lats are feeling these. I will up the weight 5 lbs next time.

Bent Rows - These were done Yates style. Due to back fears, I backed off of these just a bit. I will add weight next time.

Skulls - My triceps were on fire. I limited rest, except prior to set 4 (My son called to tell me they were on the road, so my brief rest time turned into about 3 - 5 minutes).

French Press - Good finisher for the triceps after the skulls.

Kneeling Cable Crunches - I have not done these in quite a while. They were a nice change from hanging knees. I will keep them in the rotation and add a little weight next time.

Enjoyed the session today.

Tunage from the Dog House
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(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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Old 05-09-2012, 10:09 AM   #18
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Default 5-8-10 Dog House Training

Chest/Biceps/ABs


No excuses! Just do it!

Supplementation
24 g Karbolyn + 2 Scoops of Con-cret 1 hour prior
Beta-Cret 15 minutes Prior (after cardio)
30 g Karbolyn + Gluta-tren pre and intra workout
40g Karbolyn + Protein post workout

Cardio and Warmup
30 minutes on recumbant bike
Shoulder warm up routine
empty bar warm up lifts

Working Sets

Incline Bench Press
5 x 10 x 105

Decline Bench Press
5 x 10 x 95

EZ Bar Glide Curls
5 x 10 x 50

Tricep Bar Spider Curls
5 x 10 x 50

Hanging Knees
5 x 10 x BW

NOTES
Got in and got it done. I am not fond of the declines, at least with the bench I am using, too much sliding. Will try next time with my other bench and see if that helps the sliding. I wasn't sure if I accomplished much, at first, but am starting to feel it a bit in my chest. Arms are still pumped. Overall a good session.

Karbolyn Update
The hardest part of this for a low carb guy is getting my head around that fact that in three drinks I have taken in more g of carbs than I sometimes get in during an entire day. My energy during sessions has been amazing. While my numbers don't even compare to many in this forum, my strength is up, a winner any day of the week. I really like this product and look to keep it in my pantry here on out.
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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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Old 05-09-2012, 10:59 AM   #19
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Nice session!
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Old 05-09-2012, 12:08 PM   #20
Rich Knapp
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lol ya I found myself I can also take in more carb's threw Karbolyn over whole foods with the same lifting energy but less gains in over all body fat gains.

Great for getting carbs in while cutting or even extra while bulking without the full bloated feeling from eatting more. With it being made from rice, corn and potato's it isn't a bad thing eather.
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