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Old 07-03-2013, 10:35 AM   #771
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Default Super Shred 8 Leg Day



NOTES
Legs feel much better both before and after this session. I focused on heavy and the high rep sets. Felt much better about this session than I did last week's.

Standing Curls - First set was 12 reps not 2. Typo I just caught.


Sissy Squats and Step Ups
were done Tabata Style

Crunches - done in the Gironda Frog Style.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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; 07-03-2013 at 10:45 AM.
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Old 07-03-2013, 10:42 AM   #772
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Brutal volume Bama. Well done.
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Old 07-05-2013, 06:15 PM   #773
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How are those legs feeling today?
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Old 07-06-2013, 01:57 PM   #774
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Quote:
Originally Posted by Off Road View Post
Brutal volume Bama. Well done.
Thanks dude.
Quote:
Originally Posted by BendtheBar View Post
How are those legs feeling today?
Legs feel fine, just needed a session or two to get them back working.

Here are the past two Sessions.

Thursday was uppe body.


Friday was legs. My wife has started to workout too, she wants to workout with me but that is just difficult. i coached and trained her for an hour and then had my session. Poor eating, heat and who knows what else did me in. I just ran out of gas.

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

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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 07-08-2013, 08:23 AM   #775
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When I train my kid, I usually get my stuff done first.
Brutal sessions Bama, tons of volume.
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Old 07-08-2013, 11:25 AM   #776
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Quote:
Originally Posted by Off Road View Post
When I train my kid, I usually get my stuff done first.
Brutal sessions Bama, tons of volume.
That was what I was hoping to do, but I wasn't fast enough, so rather than get started and have to stop, I waited until they were done. Today is with partner doing same routine, so things should be much smoother.

I am at a volume stage of life. Partly to help training friend out, partly because my body is seeming to respond positively to it. At any rate, I have this week and then will be out of town for two weeks, inlaw sitting. I imagine I will have to find a more commercial gym oriented plan.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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 07-09-2013, 07:02 AM   #777
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Default 7/8/13

Day A
Super shred
Mon, Jul 8, 2013 1:14 (4:02 PM - 5:16 PM)
Exercise Weight
(lb) Reps Rest %
1RM %
Ttl Weight


1.1 Bench Press (Barbell)
1RM: 133.4
7/1/13: 180
Ttl Weight: 2,800
Ttl Reps: 28
Avg Weight: 100
① 100 10 56% 35.7%
② 100 10 56% 35.7%
③ 100 8 56% 28.6%

1.2 Flyes (Dumbbell, Flat Bench)
1RM: 26.72
7/1/13: 46.72
Ttl Weight: 1,120
Ttl Reps: 28
Avg Weight: 40
① 202 10 60 43% 35.7%
② 202 10 60 43% 35.7%
③ 202 8 60 43% 28.6%

2.1 Flyes (Dumbbell, Incline)
1RM (1)
Ttl Weight: 1,800
Ttl Reps: 45
Avg Weight: 40
① 202 15 33.3%
② 202 15 33.3%
③ 202 15 33.3%

2.2 Bench Press (Dumbbell, Incline)
1RM: 46.72
Ttl Weight: 1,900
Ttl Reps: 30
Avg Weight: 63.3
① 352 10 60 75% 36.8%
② 302 10 60 64% 31.6%
③ 302 10 60 64% 31.6%

3 Push-Ups Tabata 8 sets of 20 SEC sets with 10 second rest


4.1 Shoulder Press (Dumbbell, Seated)
1RM: 33.32
7/1/13: 46.72
Ttl Weight: 1,500
Ttl Reps: 30
Avg Weight: 50
① 252 10 54% 33.3%
② 252 10 54% 33.3%
③ 252 10 54% 33.3%

4.2 Lateral Raises (Dumbbell)
1RM (1)
7/1/13: 13.32
Ttl Weight: 576
Ttl Reps: 36
Avg Weight: 16
① 82 12 60 60% 33.3%
② 82 12 60 60% 33.3%
③ 82 12 60 60% 33.3%

5.1 Bent Over Raises (Dumbbell, Seated)
1RM (1)
7/1/13: 16.72
Ttl Weight: 576
Ttl Reps: 36
Avg Weight: 16
① 82 12 48% 33.3%
② 82 12 48% 33.3%
③ 82 12 48% 33.3%

5.2 Upright Rows (Dumbbell)
1RM: 33.32
7/1/13: 43.52
Ttl Weight: 1,300
Ttl Reps: 26
Avg Weight: 50
① 252 8 60 58% 30.8%
② 252 8 60 58% 30.8%
③ 252 10 60 58% 38.5%

6 DB Swings Tabata 8 sets 20/10

7.1 Close-Grip Bench Press (Barbell)
1RM: 46.7
Ttl Weight: 1,050
Ttl Reps: 30
Avg Weight: 35
① 35 10 75% 33.3%
② 35 10 75% 33.3%
③ 35 10 75% 33.3%

7.2 Triceps Extensions (Barbell, Lying)
1RM: 46.7
Ttl Weight: 1,050
Ttl Reps: 30
Avg Weight: 35
① 35 10 60 75% 33.3%
② 35 10 60 75% 33.3%
③ 35 10 60 75% 33.3%

8.1 Cable Pushdowns (Rope)
1RM (1)
Ttl Weight: 780
Ttl Reps: 39
Avg Weight: 20
① 20 15 38.5%
② 20 12 30.8%
③ 20 12 30.8%

8.2 Triceps Extensions (Dumbbell)
1RM: 20
Ttl Weight: 450
Ttl Reps: 30
Avg Weight: 15
① 15 10 60 75% 33.3%
② 15 10 60 75% 33.3%
③ 15 10 60 75% 33.3%

9 Landmine Deads Tabata 8 sets 20/10


7/8/13 - All exercises (lb)

Total weight 35884 lb
Pecs 26212 lb
Triceps 21922 lb
Side Delts 1876 lb
Front Delts 1500 lb
Rear Delts 576 lb
Other exercised muscles: Biceps, Rectus abdominis (Abs), Quadriceps (Front Thighs), Trapezius (Traps), Forearm muscles (Forearms), Latissimus dorsi (Lats), Shoulders

NOTES

imported info from gymgoal app. Information overload, but a whole lot easier than typing it all out.

Trained with Jeff today. Hit the three Tabata sessions too. I was wiped out afterward. I will need to make some adjustments. My right shoulder did not like all of the flyers and flat bench work, I should have noticed the duplication earlier.

pushup Tabata - literally took me to my knees. My goal was to try to focus on chest . I kept moving hands out, and doing them from the knees allowed me to try to focus on one thing.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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 07-09-2013, 08:49 AM   #778
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You have some serious geezer staying power, that's a TON of work.
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Old 07-09-2013, 11:12 AM   #779
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Quote:
Originally Posted by Off Road View Post
You have some serious geezer staying power, that's a TON of work.
Day one of the week is easy, today is legs.... pray for me.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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 07-09-2013, 08:38 PM   #780
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Default 7/9/2013

Leg day
Super shred
Tue, Jul 9, 2013 1:16 (4:19 PM - 5:35 PM)
Exercise Weight
(lb) Reps Rest %
1RM %
Ttl Weight

1.1 Jump Squats
1RM: 232.3
Ttl Weight: 3,200
Ttl Reps: 16
Avg Weight: 200
① 200 5 86% 31.2%
② 200 6 86% 37.5%
③ 200 5 86% 31.2%

1.2 Leg Extensions
1RM (1)
Ttl Weight: 2,700
Ttl Reps: 45
Avg Weight: 60
① 60 15 60 33.3%
② 60 15 60 33.3%
③ 60 15 60 33.3%

2.1 Front Squats
1RM: 126.7
Ttl Weight: 3,230
Ttl Reps: 34
Avg Weight: 95
① 95 12 75% 35.3%
② 95 12 75% 35.3%
③ 95 10 75% 29.4%

2.2 Full Squats
1RM: 192.1
7/2/13: 208.1
Ttl Weight: 4,320
Ttl Reps: 30
Avg Weight: 144
① 144 10 60 69% 33.3%
② 144 10 60 69% 33.3%
③ 144 10 60 69% 33.3%

3.1 Standing Leg Curls
1RM (1)
7/2/13: 55.5
Ttl Weight: 1,620
Ttl Reps: 36
Avg Weight: 45
① 45 12 81% 33.3%
② 45 12 81% 33.3%
③ 45 12 81% 33.3%

3.2 Straight Leg Deadlifts (Dumbbell)
1RM: 50.72
Ttl Weight: 2,160
Ttl Reps: 30
Avg Weight: 72
① 352 10 60 69% 32.4%
② 382 10 60 75% 35.2%
③ 352 10 60 69% 32.4%

4.1 Seated Calf Raise
1RM (1)
Ttl Weight: 6,875
Ttl Reps: 55
Avg Weight: 125
① 125 15 27.3%
② 125 20 36.4%
③ 125 20 36.4%

4.2 Standing Calf Raises (Dumbbell)
1RM (1)
Ttl Weight: 2,400
Ttl Reps: 60
Avg Weight: 40
① 40 20 60 33.3%
② 40 20 60 33.3%
③ 40 20 60 33.3%

5.1 Crunches
25% Body Weight ⊕
1RM (1)
Ttl Weight: 12,465
Ttl Reps: 50
Avg Weight: 249.3
① +200 15 30.0%
② +200 15 30.0%
③ +200 20 40.0%

5.2 Side Bends (Dumbbell)
1RM: 46.7
Ttl Weight: 1,050
Ttl Reps: 30
Avg Weight: 35
① 35 10 45 75% 33.3%
② 35 10 45 75% 33.3%
③ 35 10 45 75% 33.3%

6 Ab wheel rollouts
1RM (1)
Ttl Weight: 9,000
Ttl Reps: 45
Avg Weight: 200
1 200 45 45 100.0%


NOTES

Only one Tabata session today, that was the ab wheel rollouts. Felt good overall.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 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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