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Old 05-10-2012, 04:34 PM   #261
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Steady progress and lots of good stuff going on, bama. Great idea about doing the pullups like that! I need to try that, my pullups stink.

I love Blackwater! I'm pretty sure it's the first song I learned all the words to.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 05-14-2012, 03:27 PM   #262
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Default 5/14/2012 Dog House Training

Back/Triceps/Abs



Supps
1 hour prior - Whey, Karbolyn, Con-cret
15 minutes prior - Beta-Cret
Intra - Gluta-tran
Post - Whey and Karbolyn

Warmups
Shoulder plate rotations
Tube warm up
Dislocates

Working Sets

Pullup Variations
3 x BW Wide Grip Pullup
3 x BW V-handle Pullup
3 x BW - Chin ups

2 x BW WGPU
3 x BW VHPU
3 x BW CUP

2 x BW WGPU
3 x BW VHPU
3 x BW CUP

Chest Supported DB Rows
5 x 10 x 42

Finishers
Rack Pulls
5 x 205
5 x 255
5 x 275

Larry Scott Pulldowns
10 x 50
10 x 50
3 x 8 x 50

Hanging Knees
5 x 10 x BW

NOTES
Been away at my daughter's graduation from graduate school. She is now a Nurse Practitioner, well once she passes her boards. Arrived home about 10 PM last night. After driving all day, we unloaded the car and then I headed straight to bed. Woke up this morning ready to go.
Pullup Variations - Rather than doing assisted wide grips, I thought I would do as many actual pullups and chins as I could using the different variations. While it is only 3 supersets, 25 total reps (actual pulls, not assisted) is one of my best ever.

Chest Supported Rows - Was going to bump up to 45# but am glad I didn't I barely got 10 reps on any of the last three sets. I was dripping by the time I was done. The chest support takes everything out of play but the back muscles. Very Humbling.

Rack Pulls - Extra tricep work or hit the back some more? That was the question racing through my mind. I decided to finish off the back. Glad I did. Not a PR, but I feel good not having done these much of late.

LS Pushdowns - All I can say is that my triceps were on fire when I finished these. I couldn't get the last two in any of the final three sets.

Hanging Knees - Need to start working toward straight leg raises.
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(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 05-14-2012, 06:28 PM   #263
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Welcome back ye olde geezer.

Excellent pullup session. Well done. And congrats to your daughter.
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Old 05-14-2012, 07:16 PM   #264
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My back is sore.

I am ├╝ber proud of her!
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Old 05-17-2012, 09:51 AM   #265
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Default 5/16/12 Dog House Training

Chest

With testing at the schools and work obligations, my schedule is all messed up. I finally got into the gym about 8:15PM last night. Very late for me.

Supps
I did not take Beta-Cret, as I have enough problems sleeping, I didn't want stimulant induced issues too.
pre and Intra - 25 g Karbolyn + Gluta-tren
Post - Whey, Casein, Karbolyn, Con-cret

Warmups
Shoulder Plate rotations
Tube shoulder work
Dislocates
Bar only warmup lift

Working Sets

Flat Bench
4 x 10 x 115
8 x 115

Pec Deck
5 x 10 x 65

Incline DB Press
3 x 8 x 40

Tricep Bar Spider Curls
3 x 10 x 50

NOTES
Nothing spectacular last night. Just got in and got it done. Worked up a good sweat. It felt great. Tomorrow is legs and shoulders. I am looking forward to it!
__________________
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 05-17-2012, 03:47 PM   #266
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Smash them wheels!

Just curious if she has a specific are she plans on working in with her NP? I worked with NPs for a number of years in occupational health.
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Old 05-17-2012, 11:19 PM   #267
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Nice pullup combo. Might have to steal that. Great work Bam.

Just realized you live in Va Beach, we're moving to Richmond. We could hook up for a work out now and then. Seems like it's only 30 min away?
__________________
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 05-18-2012, 07:52 AM   #268
bamazav
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Quote:
Originally Posted by MikeM View Post
Nice pullup combo. Might have to steal that. Great work Bam.

Just realized you live in Va Beach, we're moving to Richmond. We could hook up for a work out now and then. Seems like it's only 30 min away?
Cool when you moving. I have another lifting friend in Richmond, when you get settled, I will hook you two up. He and Brackneyc, who hasn't been around here in a while, and I are hoping to hook up down here this summer. Brackneyc vacations here, when he can.

FYI - Richmond is about an hour and a half from the beach, that is if there is no blockage at the tunnel.
__________________
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 05-18-2012, 07:54 AM   #269
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: 4,982
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Quote:
Originally Posted by BendtheBar View Post
Smash them wheels!

Just curious if she has a specific are she plans on working in with her NP? I worked with NPs for a number of years in occupational health.
She has been working orthopedics in a hospital, but is wanting to get into a private practice and do pediatrics. However, with the debt that she and hubby have racked up getting their medical careers going, she is not going to be too picky. Once she gets some resume experience, then she can afford to pick and choose a bit more.
__________________
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
bamazav is offline   Reply With Quote
Old 05-18-2012, 01:11 PM   #270
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
Location: Virginia Beach, VA
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Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 5/18/2012 Dog House Training

Shoulders/Legs/Traps


The Goal? To be Big? To be strong? The better goal is to be both!

Supplements
Hour prior - Carbs, Protein and Creatine
a. 25 g Karbolyn
b. 38 g Whey Iso
c. 2 scoops Con-cret
15 Minutes Prior - energy and focus
a. Beta - Cret - Lemon Lime
Intra - Carbs and BCAA's
a. 25 g Karbolyn
b. Scoop of Gluta - tren - Wild Berry

Warmups
5 minutes moderate pace on recumbant bike
Plate Shoulder rotations
Dislocates
Tube Shoulder warm up
Goblet Squats
SOHP with empty bar

Working Sets
Behind the Neck Presses
5 x 10 x 75

Squats
8 x 165 - Back Squats **
10 x 115 - Front Squats
3 x 8 x 115 - Front Squats

Hammer Grip DB Overhead Press
5 x 10 x 35

Jeffersons
3 x 10 x 135

Standing Upright Rows
10 x 45
8 x 65
8 x 65

Leg Extensions with Hold at the top
3 x 10 x 65

Bb Shrugs
3 x 10 x 75

Calf Raises
No gas left in the tank

NOTES
As I was going through the session I called myself every name in the book. This was not fun at all, it was work. Don't get me wrong, I was glad and excited to be out in the Dog House, but this was not a typical get in get it done be gone session. There were a few changes in exercises and the fact that I have not hit the shoulders and legs in about two weeks both probably contributed to the tough feeling.

BHNP - This is my favorite Shoulder movement, call me wierd, I just like it. Since I have not done it in quite some time I started a bit light. Slight pain in my left arm, but not the shoulder. I need to work on stretching and preparing for the shoulder work a little more, stop rushing the warm up.

Squats - I intended to do Back squats today but my back had different ideas. I have too much going on in the next 4 weeks to be having to deal with back issues, so I switched to Fronts. Not having done any leg work in 2 weeks hurt me. I had my cross trainers on, forgot to change to my all stars, this slight elevation of the heals did cause the squats to feel different. This weight should have been an easy 4 x 10, but not today. The puke feeling was building.

DB OHP - Nothing really to note here

Jeffersons - Need to work on my set up. Also want to check to make sure form is tight. I love these and will work on 5 x 10 next time.

Upright Rows - Another new lift, trying something different for the traps. Started light as a result. Not sure how I feel about these.

Leg Extensions - I held these at least 1 full second at the top. My legs were on fire the last couple reps of the last 3 sets. When done, I felt like rubber

Shrugs - Started from a rack pull position, as opposed to a higher position. Not smart on my part. I was tired by this point. Once in position, the shrugs were easy. More weight next week.

Over all a good session. I was drenched when finished. Had to walk over and get the church's mower, as mine needs repairs, and walked like an old man. Guess I did more than I thought.
__________________
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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