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Old 04-17-2013, 02:24 PM   #631
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So I did spin class with my daughter this morning fasted with 10 grams of Bcaa .
Took 10 grams after and stayed fasted until 12: pm

Worked out at home today as I wanted to use my super ram some. Energy was not there. I'm sure spin took my energy for the day but lunch should have refed me. I had a 10 oz ribeye, smashed potato with cheese and a salad.
Even had a cup of bread puddin for desert
Lifted an hour after eating and also took a scoop of c4

Bench press raw
Bar x 10
135x5
185x5
205x3
230x3( should have been able to get 5)
230x3 ^^
210x5
190x8x2. Chest had a hell of a pump here

Incline db bench
45's x 15
65's x12,10.

Ok, I put the super ram on here and was going to get some tricep work.
260x0=. Thought for sure I'd get a couple reps but even Unracking It I knew I was screwed.
210x10
210x4 I called it after this set for any chest work.

Was suppose to do dips and chest flys with dumbbells but cut the session here and plan to do some db benching Saturday after shoulder work and also some cable cross overs.
Will keep it to 3 sets of db bench and 3 sets of flys after my shoulder session.
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Old 04-17-2013, 02:46 PM   #632
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I think it takes at least 3 hours for the body to process food into usable energy for the muscles and organs. Still decent triples in my book.
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Old 04-17-2013, 03:37 PM   #633
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I started to wait until this evening to lift but me and the wife were having a disagreement so I felt it was a good way to get out of the same room.
I should have just taken a nap.
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Old 04-17-2013, 05:34 PM   #634
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Great work Chad! Stupid spin class ruined everything ! Still got some good work in, and spent time with your daughter...always nice ! Smash the next one!!!
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Old 04-17-2013, 09:26 PM   #635
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I'm going to do some more Saturday on shoulder day.
I may be going back on a fleet boat where I come home every day. Looking forward to seeing what kind of gains I see doing this every week instead of every other week.
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Old 04-19-2013, 03:48 PM   #636
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Back and bi's at the public gym

Warm up with dead lifts
185x10
225x 5
315x3
Rack pulls
405x3
455x1 ( rich you are a beast, this was all I had in me)
425x2

Pendlay rows
185x8
205x5
RPT
255x8+1
235x8 same
225x9+1

Lat pull downs palms facing away
180x8raw
195x6 raw
210x7 versa grip( gripping tight kills my fore arm tendinitis )
195x6 versa grip
180x5 versa grip. Stopped when form started breaking down

Dumbbell row
150x11+1
150x10. These are Awsome. Love the stretch and feel in the Lats doing these

Dumbbell curl each arm
25x12,15,15 rotating .

Cable curl
40x12
30x20 rest pause for the last 5 reps


Arms looked freaking huge after this session. I bet theh were pushing 17.5" while pumped .

Very happy with today . All weights will more then likely stay as is next session and build reps .

Rack pulls will stay but will stick with same weights minus the 455. That was to much like a max pull so don't want to over do that one.
Will go for 425 x 3 next time and do RPT style from there.
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Old 04-19-2013, 03:55 PM   #637
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Great work Chad! Only question.....many hotties ??? Keep working hard bud!!!
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Old 04-19-2013, 05:44 PM   #638
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Today was a couple, not like the other day though.
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Old 04-19-2013, 10:24 PM   #639
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Really good stuff, I just did rack pulls for the first time last week, I'm a fan for sure.
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Old 04-19-2013, 10:39 PM   #640
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Quote:
Originally Posted by Randoja View Post
Really good stuff, I just did rack pulls for the first time last week, I'm a fan for sure.
Thanks Randoja, I been doing them instead of dead lift for a couple weeks. Legs still sore from leg day so I do these to ease up on the legs some.

Ill go back to dead lifts and see how I do with them after some time pulling more weight with rack pulls. I feel like they are working great for me as my upper back gets hammered with all the extra weight I'm able to pull.
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