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Old 06-09-2012, 12:36 PM   #41
bamazav
Bigger, Stronger, BAMA!
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
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Default 6/8/2012 Dog House Training

Starr 5 x 5 Medium

Warmups
5 minutes Recumbant Bike
Bodyweight squats
Static stretches
Tube shoulder routine
Empty bar squats with hold at the bottom

Working Sets

Squats
5 x 95
5 x 120
5 x 140
5 x 165
3 x 191
8 x 145

Bench Press
5 x 65
5 x 85
5 x 100
5 x 120
3 x 137.5
10 x 105

Pendlay Rows
5 x 65
5 x 85
5 x 100
5 x 120
3 x 137.5
10 x 105

Weighted Walker Dips
3 x 10 x BW +10

Tricep Bar Spider Curls
10 x 60
10 x 60
8 x 60

Skull Crushers
3 x 10 x 50

NOTES
Sorry for the delay in posting. I am trying to figure out how best to use my favorite spreadsheet, picasa and the log with my ipad. The ipad is not cooperating.

Squats - first three sets I held at the bottom before powering up. I am trying not to rush these, as I want my back to hold up as long as possible.
Bench Press - Slight discomfort. Had read that some folks have found that pausing at the bottom helps. I tried it on the first couple sets, did not notice anything that helpful.
Rows - Since it had been ages since I have done these, I started my weights a little light. I am focusing on the muscle contraction more than weight on this lift.
Walker Dips - Straight up and elbows out to try and hit the triceps. Today was a better effort on the triceps.
Spiders - Lesson for future note, use no more than 10lb plates. Used the 25's and they were rubbing my arms raw and lessoned the ROM.
Skulls - Were easier today than I expected.

I leave on Friday, the 15th, on my whirl wind tour of the Southeast. I should get three more sessions in before leaving and then probably will not touch a bar for almost 2 weeks. I should be plenty rested when I return.

Karbolyn Update
I am still using the product and love it. I find myself recommending it to everyone. I am carb cycling, with Karbolyn being my primary source of carbs on my training days, great source of consistent energy. I am finding, I have energy throughout and after each session.
__________________
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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Old 06-11-2012, 09:00 PM   #42
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Default



As you can see above, not much done. My head is congested and feels like it will explode. Every time I laid on the bench, sat up or turned quickly, the room began to spin violently. After giving two sets of Bench a go, I felt it best to call it a night.
__________________
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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Old 06-13-2012, 01:53 PM   #43
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Default

Starr 5x5 Light Day



NOTES
Still dealing with sinus pressure but no vertigo so far. Today was a schedule light day.

Squats - was supposed to ramp up to 140, wasn't content with that. All done Hams to calves.

Seated overheads - Still some discomfort in my left arm. Today felt heavy

Deads - after the first set I jettisoned the schedule. I was supposed to Dl 227.5, but wanted more. Got it!

Chins - wanted three sets of 5 clean, no assist or mad swinging. Got it!

I hope to get one more session in before I leave on Friday. Will be absent from boards for better part of two weeks. I will return, not a warning... A threat.

Karolyn Update
I did not use it intra today. Experimenting with my timing a bit. Still, love the stuff. Almost out of what EFX sent me. Great source of carbs!
__________________
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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Old 06-13-2012, 01:57 PM   #44
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
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Default

Hope you feel better soon.
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Old 06-13-2012, 05:03 PM   #45
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
Location: Virginia Beach, VA
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Reputation: 222686
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Default

Quote:
Originally Posted by Rich Knapp View Post
Hope you feel better soon.
I will, my sinuses are a better barometer than any the meteorologist has in his office. The front has moved through and I feel better.
__________________
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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Old 07-02-2012, 04:45 PM   #46
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
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Join Date: Mar 2010
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Default

^5. When your all done with the Karbolyn can you post a final over all review on it please? Thank you. ^5
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Old 07-04-2012, 12:43 PM   #47
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Default

Quote:
Originally Posted by Rich Knapp View Post
^5. When your all done with the Karbolyn can you post a final over all review on it please? Thank you. ^5
As I was in gym today, I realized I had not done this. I will get it done today.
__________________
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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Old 07-04-2012, 01:05 PM   #48
bamazav
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Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
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Default Final Review

I have struggled finding a carb source I like and that I feel has some benefit. I have found it in Karbolyn.

I am not a big sweet tooth so the various sugars don't really appeal to me. My usual source of pre and post workout carbs are bananas and sweet potatos. Both yummy sources, but at times a pain to measure out and work with.

I have tried Wazy Maize a couple of different occasions. I found it messy to work with and caused bloating for me. I didn't like the texture either, so I would rather do without than to use it.

Karbolyn has been great. It mixes well. No gritty feel about it. I had the strawberry flavored version and loved the light strawberry taste. Not too sweet not too bland. No bloat or gas.

I tried taking it a couple different ways during my trial of this. Let me say upfront. I could tell a difference when I did not use it. Energy and strength levels were down as was my focus. Today (I have bought some more, as I am sold on this stuff) I tried to front load, using 50 g pre workout and none during. I did not have the sustained energy throughout the session. It does not work like some of the pre-workout supps, giving you a burst of energy and then a crash. Instead, I have found a consistent flood of energy when I am using this pre, during and post.

My recommendations. 1. Get a scale to measure, as 1g =1g of carbs. The cup they send is greater than 50g so if you go to the top of the cup you will be getting somewhere between 50 and 70 g of karbolyn.
2. Take 25 g preworkout, 25 g during workout with your intra workout drink and then I take 50 g post workout, giving me about a 2:1 carb to protein ratio.

The strawberry flavored is very light but good and makes a nice pre and intra drink. I like the versatility of the unflavored the best. This could be a great part of a weight gaining plan if that is a goal and works quite well with a low carb approach to eating too. On training days, Karbolyn is my primary source of carbs for the day.

I would give this product 4 thumbs up out of 4.
__________________
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
bamazav is offline   Reply With Quote
Old 07-05-2012, 08:23 AM   #49
storm1507
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Default

Thanks pastor. Just the info I was looking for.
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Old 07-05-2012, 08:39 AM   #50
Rich Knapp
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^5 On behalf of Eric and the AAEFX Team and I, we thank you for your great log.
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