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Old 02-17-2013, 05:41 PM   #661
bamazav
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Default 2/16/2013 churchified dog house training

DC TRAINING




THE WORK

Incline Bench
5x45 warmup (wu)
5x67 wu
7x153 + 2 +3 + 10 second static hold

DB MilitaryPress
5x25 wu
5x35 wu
10x40 +5 +5 +10 second hold

Close Grip Bench
5x45 wu - find proper hand placement
10x115 +5 +3 +10 second hold

Wide Grip Lat Pulldown
18x70 +8 +12 + 15 second hold

Pendlay Rows
8x115 +5 +4

NOTES
Goofed on a few exercises here, but my triceps, chest and shoulders took a beating.
WGLP - started too light first set should have been 10 or less.

Pendlay - After I finished I remembered that these were supposed to be straight sets not rest paused.

Got cardio in one day this week and forgot the extreme stretching. This next week I need at least two days of cardio and the extreme stretching on training days.
__________________
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 02-18-2013, 10:11 AM   #662
emekajokammor
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Location: Disney Land
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Training Type: Bodybuilding
Fav Exercise: Probably seated row
Fav Supp: Anabolic Pump
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Great training and motivation!
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Old 02-18-2013, 10:48 AM   #663
bamazav
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Quote:
Originally Posted by emekajokammor View Post
Great training and motivation!
Thanks big E. I am working on getting my old man strength up while building a young man body.
__________________
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 02-20-2013, 10:43 AM   #664
bamazav
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Activity: 7% Activity: 7% Activity: 7%
 
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Default 2/19/2013 Churchified Dog House Training

DC Training



THE WORK (biceps, forearms, Legs)

Alt. DB Curls
5 x 20 wu
12 x 35 +6 +5 +15 second Hold

DB Reverse Curls
10 x 20 +6 +4 + 10 second Hold

Seated Calf Raises
7 x 183 +3 Hold at the bottom for first 3
10 x 133 Hold at the top

Hip Thrusts
15 x 133

BB Hack Squats
10 x 177
20 x 133

NOTES
Partner had a business conference call scheduled at the last minute, so I had to go solo. This was the perfect session for solo play, as it was all DB and Squat rack work, so no real need for a spotter. Just didn't force any extra reps without the help.

DB Curls - Will add weight next time, was off about 5 pounds for first time.
DB Reverse Curls - These felt much better than the BB reverse curls. Much tougher.
Seated Calf Raises - No calf machine, so I was trying to work a way to do this in the squat rack. Will probably follow Jeff's lead and use DB and do these single leg next time.
Hip Thrusts - Glutes were on fire reps 10-15. After I finished I laid on the floor whimpering for a moment.
BB Hack Squats - Could go heavier on the heavy set. Will add weight next time. Widow maker worked to perfection. The trip down stairs a few minutes later was an experience.

Overall, a B+ workout. Need to amp it up on Thursday.
__________________
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 02-20-2013, 12:21 PM   #665
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Keep hard at it Bama.
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Old 02-21-2013, 10:39 AM   #666
RobMoriRB
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hell of a session keep her pumping
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Old 02-22-2013, 09:29 AM   #667
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
Posts: 4,922
Training Exp: 5
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Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 2/21/13

DC Training



THE WORK

Decline Press
5x45 wu
5x65 wu
5x133 wu
11x153 +3 +1 +10 SEC hold

Arnold Press
5x20 wu
5x30 wu
8x40 +7 +3

Larry Scott Pulldowns
10x50 +8 +8 + 10 SEC hold

Wide Grip Pull-ups
2 + 5 SEC negative hold
1 + 5 SEC hold
1+ 5 SEC hold


Kroc Rows
15x50
15x50


NOTES
This is still my first time through this routine, so I am still figuring weights. I had to sub Wide Grip Pull-ups for Neutral grips, as I forgot my v-handle. I do not do these well when fresh, throw in a bad eating day and the work before and I was left wondering why I even tried.

Due to my parents 50th on Saturday, Jeff and I will be hitting the gym in a few hours for bicep and legs.
__________________
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 02-22-2013, 04:27 PM   #668
bamazav
Bigger, Stronger, BAMA!
Max Brawn
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: 4,922
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 2/22/13

DC Biceps and Legs

THE WORK

Spider curls
5x20 wu with DB
12 x 50 +6 +3 - done with tricep bar

Reverse Grip Preacher Curls Ez bar
12 x 35 +9 +7

Donkey Calf Raises with hip belt - 10 second hold at both top and bottom
8 x 73
5 x 73

Lying Leg Curl
12 x 70 +6 +2

Front Squats
10 x 133
7 x 143

NOTES
Schedule conflicts moved our session a day earlier. This closes out my first two week cycle. I have definitely enjoyed and benefitted from this style of training.

Spider Curls - used a tricep bar to make them more wrist friendly. Will add weight next time.
Reverse Grip Preachers - started these too light. Will add weight.
Donkey - got so focused on timing the holds, I lost track of actual reps. Calves felt these.

Good week, see you all soon.
__________________
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 02-22-2013, 05:11 PM   #669
BendtheBar
Bearded Beast of Duloc
Max Brawn
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: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Keep hard at it.
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Old 02-26-2013, 08:26 PM   #670
bamazav
Bigger, Stronger, BAMA!
Max Brawn
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: 4,922
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 2/26/2013 Dog House Training

DC Training for the Old guys



THE WORK

Floor Press
10 x 95 warm up
5 x 135 warm up
7 x 160 +4 +5 +7 pounds

Seated BHNP
5 x 95 warm up
7 x 125 +5 +5 +10 pounds

Bench Dips
15 x BW (+45) +8 +8 +10 pounds

Chins
4
4
3

Rack Deads
5 x 295 +4 pounds
10 x 225

NOTES
Training partner was out sick today, so I had to do the solo old guy version of DC. Dante recommends that those of us over 40 not go to full failure, but stop just short, even more important when working solo (no spotter). Was able to work quickly after the first few warmup lifts.

Floor Press - A FP personal best for me. I should be able to hit 175 next time. I started from the bottom with these as opposed to setting the rack to start at the top. Made the rest pause sets a bit more difficult.
BHNP - Doing these without a spotter is a bit scary. Not exactly sure where to put the the rack safeties.
Chins - Barely hit my minimum reps.
Rack Deads - I probably should have taken more time with these. Added weight but missed my 6-8 reps on the 295 set

Rainy yucky day wreaked havoc with my inner ear. Slight dizziness issues with Floor Press, but okay otherwise.
__________________
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

Last edited by bamazav; 02-26-2013 at 08:29 PM.
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