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Old 03-19-2012, 10:52 AM   #171
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Default 3-19-12 Dog House Training

BACK/ TRICEPS/ ABS

Pre-stuff
8 oz 1% milk one level scoop of Trutein
8 oz of Cran Grape + 2 scoops of Con-cret
3 L-Arginine Tablets

Warmup
Shoulder warm up routine with tubes

Working Sets


NOTES
A little concerned with my back. Did not do the called for deads or decline crunches. Was going to do chest supported rows, but thought I would try the Krocs. Right side was no problem, left was uncomfortable. I will do chest supported rows if back does not improve.

Nothing startling happened. Since this is B week, I am finding my starting weights for everything. I think I was pretty close for everything.

Nutrition plan is going okay so far. Wednesdays and Sundays are toughest just due to my Church schedule. I can get the cals in, though macros may be a little messed up. Sundays lean higher fats, Wednesdays higher carbs. I am working on this and hope to have a solution this week.

Took some measurements to serve as a reference point.

Weight 190
Calf 15"
Thigh 24
Waist 36"
Chest 38.5
Forearms 11.5
Bicep Flexed 14.75

Pinches
Chest 11mm
Ab 12 mm
Thigh 8 mm

I expect after this 10 week run to see pinches down dramatically, waist down and weight down. I am currently holding everything right around the belly.

Church website is messed up, so I am off to play IT guy for a while.
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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 03-19-2012, 03:43 PM   #172
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What's wrong with your back Bama?
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Old 03-19-2012, 03:52 PM   #173
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Quote:
Originally Posted by BendtheBar View Post
What's wrong with your back Bama?
Week ago Friday, while I was fighting that chest cold, I had a coughing fit and aggravated my repaired disc. Usually some McKenzie stretching and inversions as well as some Naproxin or Ibuprofin will get things back in order within 3-5 days. This time is taking a little longer and includes some tingling in the foot, which tells me the nerve is being pinched. Frustrated and a little worried. Will work around it this week and see what happens, if it starts to get worse, I will walk a way until healed. I don't want another surgery.
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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 03-19-2012, 04:04 PM   #174
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Good luck with the back.
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Old 03-19-2012, 07:45 PM   #175
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Quote:
Originally Posted by bamazav View Post
Week ago Friday, while I was fighting that chest cold, I had a coughing fit and aggravated my repaired disc. Usually some McKenzie stretching and inversions as well as some Naproxin or Ibuprofin will get things back in order within 3-5 days. This time is taking a little longer and includes some tingling in the foot, which tells me the nerve is being pinched. Frustrated and a little worried. Will work around it this week and see what happens, if it starts to get worse, I will walk a way until healed. I don't want another surgery.
Hope you get this ironed out hombre.
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Old 03-21-2012, 01:25 PM   #176
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Default 3-21-12 Dog House Training

Quote:
Originally Posted by BendtheBar View Post
Hope you get this ironed out hombre.
At about 75% today. I am happy.


Shoulders and Biceps

Pre-stuff
1 scoop trutein chocolate
1 cup 1% milk
1 banana
2 scoops of Con-cret - lemon Lime

Warmup
Shoulder Dislocations
Tube Warm up
DB Shoulder press 5 x 35
Shoulder rotations
Empty bar SOHP

Working Sets


NOTES

SOGP - Will add 2.5lbs next time, take it up slowly. I am working on focusing on working the muscle rather than moving the weight.
DB Front Raise/ side lateral superset - Started a bit too high for the front raise weight. Will stay here next time

Shoulders are worn out at this point

Seated Curls - Started these a little too light, will add weight
BB Reverse Curls - took me a set or two to figure out grip width and elbow placement
Wrist Cursl - no comment.
__________________
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 03-21-2012, 04:01 PM   #177
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Yes, back on the mend is great news!
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Old 03-22-2012, 08:01 AM   #178
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Sorry to hear about the back re-injury. Lay low for a while and I hope it heals quickly.
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Old 03-22-2012, 09:06 AM   #179
bamazav
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Quote:
Originally Posted by MikeM View Post
Yes, back on the mend is great news!
Quote:
Originally Posted by Off Road View Post
Sorry to hear about the back re-injury. Lay low for a while and I hope it heals quickly.
Thanks guys. I am on the mend. I will continue to rehab and work around it until I am sure swelling is gone.

Cardio Day

40 minutes on recumbent bike.
__________________
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 03-23-2012, 10:56 AM   #180
bamazav
Bigger, Stronger, BAMA!
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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
Location: Virginia Beach, VA
Posts: 4,914
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 3-23-12 Dog House Training

Chest and Biceps

Prestuff
protein
Cran/grape with Concret Lemon Lime (last serving, now to the Pineapple)

Warm up
Dislocations
Tube Shoulder work
Warm up lift

Working Sets


NOTES
Tomorrow at 1 PM EDT my alma mater, University of Montevallo, will play for the Men's Division II National Championship. Go Falcons!!

Not much to note. Today was primarily DB work. I had to cut my final 2 sets short, as I had a phone meeting I had to get to. Over all a good session. Will need to adjust a few weights up next time.

Tomorrow is legs. Back is better but still not 100% so it will likely be a modified session. Leaning toward front squats as opposed to back squats and will again sub reverse hypers for RDL's.
__________________
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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