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Old 09-16-2013, 08:06 PM   #1
bamazav
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Default Coopdawg and Bamazav's Beast Mode Training Log

Today Coop and I began some Microrep training. There will be some hiccups, as Coop gets his feet wet. The goal, however is growth, pure and simple. Here is day 1 from my end. Coop should be posting later.

Behind the Neck Press
10 x 45
8 x 65
5 x 95
8 +2+2 x 115 = 12 total reps so weight will stay the same next time

WG Lat Pulldown
10 x 50
8 x 70
5 x 80
8 +2+2+2+2+2+2 x 70 = 20 total reps. Will add 5 lbs next time

Bench Press
10 x 65
8 x 95
3 x 115
7 +2+2+1 x 135 = 12 total reps. weight the same next time.

T-bar rows
10 x 25
10 x 50
8 +2+2+2+2+2+2 x 90 = 20 total reps. Will add 5 lbs next time

Tricep Bar skull Crushers
8 x 35 Plate weight Only
8 x 35
8+2+2+2+2+2+2+2+2 x 35 = 24 total reps. Will add 5 lbs next time.

NOTES

Good start to a new phase of training.
__________________
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 09-17-2013, 07:18 PM   #2
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Default 9/17/13 Dog House Training

Squats
6 x 135
5 x 185
2 x 205
2 x 225
1 x 245
1 x 265
20 x 155

Good Mornings
10 x 45
3 x 10 x 95

Seated Smith Machine Calf Raises
10 x 100
15 x 160
15 x 210

DB Spider Curls
10 x 20 PWO
10 +2+2+2+2+2+2+2+2 x 35

Zottman Curls
10 x 10#
6 +2+2+2+2+2+2+2+2 x 20 PWO

NOTES

Good session today.
Squats - added some knee sleeves today, cheapo ones, but thought for .88 cents each, I couldn't pass up the trial. Have to get used to the feel, but the added extra support did help the squats.

Seated Calves - My son, the athletic trainer, thinks I have a sprained ligament in my middle toe. Calf raises, of any kind, really seem to irritate it.
__________________
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 09-17-2013, 07:57 PM   #3
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New log, I'm already sore. Keep it hard in here!
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Old 09-17-2013, 09:44 PM   #4
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Good luck men.
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Old 09-18-2013, 10:11 AM   #5
bamazav
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Default

Thanks guys. Coop's biggest need right now is accountability. Keep Checking in often.
__________________
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 09-18-2013, 12:39 PM   #6
BendtheBar
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Join Date: Jul 2009
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Quote:
Originally Posted by bamazav View Post
Thanks guys. Coop's biggest need right now is accountability. Keep Checking in often.
I agree. Consistency in programming and logging.
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Old 09-18-2013, 08:37 PM   #7
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Okay fellas I will be updating in a little while tonight ill load up what I can before my conference call at 10:30 To everyone who hasn't heard from me in awhile I'm leaving my current job. Putting in my notice in the mornin. I basically have started my own business. Bought my part in a bread business I bought my truck and territory and bought the right to 18 stores I will be an independent operator ( my own boss) this is something that is incredible to me. Everything is falling into place in my love engagement. Soon to be married. Purchasing a home. Hopefully when this is. Completely setup I will be getting off around 1pm and have plenty training I can put in. Where as now I'm working to 7 or 8 pm! Let me finish typing up my resignation letter and ill post up
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Old 09-18-2013, 10:26 PM   #8
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Default Coopdawg and Bamazav's Beast Mode Training Log

Smith machine press - 20lbx10. 65x8. 1 plate per side. So 90 plus the little bit. I think the bar is 15 lbx 10 x2x2x2x2=18 total reps.

Bench press 10x45. 10x65. 10x95. 9x125+2+2+2+2+2=19 reps.

Lat pull down wg- 10x30. 10x50. 8x60. 7x90x2 x2x2x2x2.

Cable rows- 10x50. 10x70. 8x110x2x2x2x2.


This isn't perfect and I had trouble trying to decide weights here and there for this type of training. I will log my leg workout tomorrow. I'm terrible sore from it still and it's been about 24 hrs. I'm gonna try and keep up on this log. Like I said I'm in the process of building a business. I will do a more detailed log next time. Didn't even open my computer. Just did this on my phone
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.

Last edited by CoopDawg; 09-19-2013 at 06:33 AM.
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Old 09-18-2013, 10:27 PM   #9
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Being out the gym for a few months I'm proud of myself
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 09-19-2013, 07:10 AM   #10
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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Join Date: Nov 2010
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Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

Quote:
Originally Posted by CoopDawg View Post
Smith machine press - 20lbx10. 65x8. 1 plate per side. So 90 plus the little bit. I think the bar is 15 lbx 10 x2x2x2x2=18 total reps.

Bench press 10x45. 10x65. 10x95. 9x125+2+2+2+2+2=19 reps.

Lat pull down wg- 10x30. 10x50. 8x60. 7x90x2 x2x2x2x2.

Cable rows- 10x50. 10x70. 8x110x2x2x2x2.


This isn't perfect and I had trouble trying to decide weights here and there for this type of training. I will log my leg workout tomorrow. I'm terrible sore from it still and it's been about 24 hrs. I'm gonna try and keep up on this log. Like I said I'm in the process of building a business. I will do a more detailed log next time. Didn't even open my computer. Just did this on my phone
Coop- good start. I told you, the first time through you will be figuring weights out, getting your feet wet. Remember, work the plan and let the plan work. With all the changes going on in your life, don't look at the gym as a place "you have to go too," so that you begin to dread it. Instead, look at your time in the gym as your place to prepare for the battles you will face each day. A stronger body will make you stronger in every way. Finally, training involves all of you, body, mind and soul. Don't neglect any of them!
__________________
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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