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Old 04-24-2012, 08:50 PM   #241
bamazav
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Old 04-28-2012, 02:14 PM   #242
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Default 4-28-12 Dog House Training

Chest/Back/Triceps/Biceps
Pre-stuff
1 hour before - Trutein and Con-cret
15 minutes prior - Beta-cret
Intra - Gluta-tren.
Post - ran to the bathroom

Warmup
Plate Shoulder rotations
10 x 10 Overhead Press
tube warm up

Working Sets



NOTES

It was good to be back in the Dog House. I decided to combine the sessions rather than training on Saturday and Sunday. Monday I will be back to a normal schedule. Today I tried some different exercises, just because it was a different sort of day.

Rack Pulls - bar started about 1.5 inches below knees. Since I haven't done any sort of Deadlift in almost two months, I felt I should start out on the lighter side with limited reps. Final set I wanted to get as many as possible
Incline BP - Felt good. A little pain in left arm as I started but as I got going it subsided.
V-handle Rows - focused on squeezing the lats, I didn't want to make this an arm exercise.
DB Flyes - Nothing spectacular here
Tricep/Bicep superset - Only got 3 sets in, life called just as arms were getting pumped.
Overall a good session.

A year ago on the 28th we had been through a sleepless night, worrying about our boys in Tuscaloosa. Their apartment building had been destroyed, they were slightly injured, but safe. As I was working out that day, this song came on my Pandora channel, I ended my session in tears. Today, one year later, the same song popped up.

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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 04-28-2012, 06:25 PM   #243
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Quote:
Originally Posted by bamazav View Post
A year ago on the 28th we had been through a sleepless night, worrying about our boys in Tuscaloosa. Their apartment building had been destroyed, they were slightly injured, but safe.
Can't believe it's been a year already.

Letting my wife listen. I think she will enjoy this.

Good training Bama and enjoy your Sunday.
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Old 04-28-2012, 09:24 PM   #244
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Quote:
Originally Posted by BendtheBar View Post
Can't believe it's been a year already.



Letting my wife listen. I think she will enjoy this.

Good training Bama and enjoy your Sunday.
I too find it hard to believe it has been a year.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 04-30-2012, 04:01 PM   #245
bamazav
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Default 4-30-12 Dog House Training

Legs

I am so sick of being a wimp! Some days I remind myself of this ad



I am putting those days to an end, even if it kills me!



"Accept the challenges, so that you may feel the exhilaration of victory." General George S. Patton


Pre-stuff
1 hour prior - Chocolate Trutein, 8oz Calorie Countdown, 2 Scoops of Pineapple Con-cret
15 minutes prior - Lemon Lime Beta cret and 6 oz water
Intra - Gluta-tren and water

Warmup
5 minutes moderate pace on recumbant bike
Stretches

Working Sets


NOTES
I was looking forward to hitting the Dog House this morning. Things didn't start off as hoped, slow traffic on school runs put me behind time, forcing a later start than usual. I entered worried about time, that was a big mistake. For me time is a focus stealer. I can get preoccupied with time, how much time to rest? How long is the set taking? When do I have to be somewhere? How am I going to get everything done? On and On and On. 1 For everything there is a season, and a time for every matter under heaven: (Eccl 3:1, ESV) Not remembering that I am not in charge of time, often creates problems. Today was one of those times. I need to work on patience.

Front squats - upped the weight a bit. They felt good, though I was having a hard time getting lose, primarily in the back.
Leg Curls - The 6th rep of set four I hit a wall. My legs would not lift after that. I rested a little longer than normal and then went to set 5, again, first 5 went pretty easy, the 6th was like someone was sitting on the back of my legs.
Hack Squats - I struggled to get loose through these sets. Just couldn't seem to get in the flow. Back was tight, legs were tight.
RDL - Hams loosened up a bit, but still not great.
Standing Calves - Upped the weight and felt pretty good until the last set. As I was doing my last rep, my back started to spasm. At least I completed everything.

Even though I drink a lot of water, I didn't drink as much as usual yesterday. I suspect a little dehydration had something to do with the spasm. Nothing a little naprosin, heat and Blue Emu won't help. I am frustrated because I want to see progress NOW.

__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 04-30-2012, 05:51 PM   #246
BendtheBar
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Quote:
I am so sick of being a wimp! Some days I remind myself of this ad

I am putting those days to an end, even if it kills me!
Sweet words. We were talking the other day how this has changed with the kids. Now they want ribs
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Old 05-02-2012, 09:47 AM   #247
bamazav
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Default 5/2/12 Dog House Training

Shoulders/Traps

Pre-stuff
1 hour pre - 1/2 scoop of Karbolyn and 2 scoops of Con-cret. I drank about 10 oz of Karbolyn before adding Con-cret to final 6 oz.
15 min pre- BetaCret
Intra - Karbolyn and Gluta-tren
Post - 8 oz Calorie Coundown, 1 scoop of Karbolyn, 1 scoop of Protein

Warmup ups
Shoulder Rotations
Shoulder Dislocates
Tube warmup
10 x 45 SOHP

Working Sets

SOHP
10 x 100
10 x 100
10 x 100
9 x 100
9 x 100

Front Plate Raises
10 x 35
10 x 35
8 x 35 **
10 x 35
10 x 35

Leaning Side Laterals
3 x 10 x 12

BB Shrugs
5 x 10 x 185

DB Hammer Grip Shrugs
5 x 10 x 50

NOTES
I was a little motivated to hit the Dog House today. I don't know wether it was the argument in the car or the extra carbs, but I was ready to get some work done. After the back spasms and slight pull on Monday, I decided to do the overhead seated for a bit more support. As I look at the numbers there are a few anomalies. The 8 repper on the front raises was one. I ran out of gas. When I went back to the next set it was like a new me and I knocked the last two sets out with little problems.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 05-02-2012, 06:56 PM   #248
BendtheBar
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Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
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Fav Supp: Butter
Reputation: 2584002
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Quote:
Leaning Side Laterals
Never tried these. Do you bring the weight to the body past 90 degrees, or just stop the lateral there?
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Old 05-03-2012, 08:00 AM   #249
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
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Quote:
Originally Posted by BendtheBar View Post
Never tried these. Do you bring the weight to the body past 90 degrees, or just stop the lateral there?
To the body, it gives you a little longer range of motion, hence the weenie weights to start. Laterals and raises can humble even the biggest man.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (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 05-03-2012, 08:08 AM   #250
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You are well in here, BAM!!!!!!!!!

Never forget the power your dreams have.

Believing in them gives you strength; focus on them and they will come true.

Bam, your visions of tomorrow help you set the standard for today.

Remember life is a journey, you should enjoy the ride.

And, the ride is much better, when your goal you earned is keeping you company.

Peace, my friend,

Don
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