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Old 03-22-2013, 01:44 PM   #581
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Back and bi day
Fasted training again took 4 grams of Bcaa 30 minutes prior along with 1.5 scoops of c4.
1.5 scoops of hydromino during work out.

Wu 3 minutes on elliptical

90x10 wu dead lift
135 x 5
205 x 5
305x5
365x5+2 reps ( these were done with a reset and 10 second breather between reps )
The first 3 felt easy those last 2 snuck up on me. Left atleast one in the tank . Will move up 10 lbs next week)

Barbell row(pendlay from floor )
185x5
205x5 wu

RPT work
255x7
235x7
215x8. Will increase all 5 lbs next time

Neutral grip pull up
5,6,6,6,6 = 29 total

Dumbbell row single arm
145x10+4
145x10+2 reps videos
145x10 dumbbell row - YouTube
Left arm ^
Dumbbell row 145x10 - YouTube
Right arm ^

I'm not going through the trouble to make it directly play here. Half the time it dont work. Sorry!

Ez bar curls
100x12x2
100x10 . FOr some reason I can curl ez bar but even just a 45 lb flat bar sends a pain up my fore arm that is unbearable.

Cable curl
10 lbs x8x2. Slow curls starting behind me . About all I could handle with the fore arm.
Total time 70 minutes today .
This routine use to take me an hour but I moved dead lift to back day.

Good work out I may not be losing the fat I would like but with strength gains still coming , I'm not sweating it
Great workout Chad! Strong stuff and lots of volume!!!
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!!!MY HEAD HURTS!!!
My Training Log
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Old 03-22-2013, 02:19 PM   #582
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Originally Posted by Squatter View Post
Pretty crazy that not only you have 145 lb DB's at home, but that you can even manage to do them after pulls, Pendlay rows, and pull ups. Immense back/upper body strength and power Chad!
I want to get either bowflex or iron master dumbbells. The iron master is able to upgrade to 120 each. The handles I have can be loaded up really heavy but are awkward for anything other then rows. Getting 90 lbs off the knee and in position to bench can leave a nasty bruise on tbe leg with no assistance.
Thanks Jim, your words mean a lot.

Quote:
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Great workout Chad! Strong stuff and lots of volume!!!
Thanks Jay, I've always liked volume for some reason. Hope I'm not doing more then I should.
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Old 03-22-2013, 03:23 PM   #583
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Gains for the girls!
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Old 03-23-2013, 01:26 PM   #584
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Shoulders traps and fore arms.

Warm up on leverage machine
95x10x2 over head press

Bhtnp
135x10
165x8

RPT
195x8+5 lbs. -1 rep from 190 (vid)
185x6 +10 lbs but - 3 reps from 175
160x10+5 lbs - 4 reps from 155

Leverage machine shoulder. Press
145x10+2 reps
145x9+1
145x8 same

Leverage machine shrugs
220x20+5 lbs
310x15+5 lbs
350x15+5 lbs

Side lateral
15x15x3 each arm

Bent over lateral
45x10x3+5 lbs
Note: first two sets were both arms together. Did not like form because dumbbells were to close to shins coming down.
Last set single arm and other arm holding my power rack. Was able to move leg back and out of way . Much better on lower back as well.

Fore arm work

Wrist curls , palm up
45x25x3

Wrist curl palm down
9 lb each arm x20x3

Really happy with today . Was going to go for the 200 Bhtnp but chose to only jump 5 lbs. glad I did , I'm not moving up on weight unless I have a spot to help unrack the weight. That takes a lot out of me and makes the reps harder .
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Old 03-23-2013, 01:53 PM   #585
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Great workout Chad! Your OHP is mega strong bud!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 03-23-2013, 02:22 PM   #586
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Thanks jay, I'm sticking with this weight for a while longer. Watching the vid I see a few reps that were a little shy of upper arms being parallel . Will work on gettin the full r.o.m next time
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Old 03-23-2013, 03:09 PM   #587
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Beasted those BTNP Chad!

Weight progression is king, so you did good! Nice power rack too!
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Old 03-23-2013, 03:52 PM   #588
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Beasted those BTNP Chad!

Weight progression is king, so you did good! Nice power rack too!
Hah, thanks Jim. I wish it was taller though. It's built for short people, I need one I can do standing military press in
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Old 03-23-2013, 04:42 PM   #589
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Strong as always Chad!! Good move staying at the weight for the next session! Boulder shoulders!
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Old 03-23-2013, 06:07 PM   #590
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Thanks Rich
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