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Old 07-11-2013, 06:13 PM   #781
bamazav
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Default 7/11/13

Back, bicep, forearms
Super shred
Thu, Jul 11, 2013 1:25 (4:22 PM - 5:47 PM)

1.1 Bent Over Row (Barbell)
① 95 10
② 95 10
③ 95 10
1.2 Reverse Grip BB Row
① 65 12
② 65 12
③ 65 12

2.1 Pulldowns (Front, Underhand)
① 50 12
② 50 15
③ 50 15

2.2 Pulldowns (Front, Wide-Grip)
① 70 8
② 70 8
③ 70 8
3 DB Snatch
time: 0:02
weight: 20 lb

4.1 Shrugs (Barbell)
① 205 10
② 205 10
③ 205 10
4.2 Behind the back Shrug
① 135 12
② 135 12
③ 135 12
5 DB Clean
time: 0:02
weight: 102 lb
6.1 Seated Barbell Culs
① 65 10
② 65 10
③ 65 10

6.2 Arm Curls (Barbell)
① 65 8
② 65 8
③ 65 8
7.1 DB Spider Curls
① 152 10
② 152 15
③ 152 15

7.2 Arm Curls (Dumbbell, Incline)
① 152 8
② 152 8
③ 152 15

8.1 Wrist Curls (Dumbbell)
① 152 10
② 152 10
③ 152 10


8.2 Reverse Wrist Curls (Dumbbell)
① 152 10
② 152 10
③ 152 10

9 Kettlebell swings
2:00 w/ 10lbs

NOTES

Good session. I have learned to humble myself and drop the weights for the higher rep sets.

Leg Day 2 tomorrow.
__________________
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

Last edited by bamazav; 07-11-2013 at 06:19 PM.
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Old 07-12-2013, 09:19 AM   #782
Off Road
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Big session, after big session, after big session. . .
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Old 07-12-2013, 12:45 PM   #783
bamazav
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Activity: 7% Activity: 7% Activity: 7%
 
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Default

Quote:
Originally Posted by Off Road View Post
Big session, after big session, after big session. . .
Wearing me out. I am happy to be helping Jeff, but this is going to be a short lived routine. I will be returning to strength emphasis after I return from ALabama.
__________________
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 07-13-2013, 12:41 PM   #784
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I'm getting shredded reading that routine. Well done old geezer.
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Old 07-13-2013, 02:57 PM   #785
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: 4,982
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default

Quote:
Originally Posted by BendtheBar View Post
I'm getting shredded reading that routine. Well done old geezer.
Strange thing is, according to the scale I have gained 4 pounds.
__________________
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 07-13-2013, 03:01 PM   #786
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: 4,982
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 7/12/13

Leg Day
Super shred
Fri, Jul 12, 2013 0:53 (4:14 PM - 5:07 PM)


1.1 Full Squats
① 153 10
② 153 10
③ 153 10

1.2 Lunges
85% Body Weight ⊕
① +20 8
② +20 5
③ +20 5

2.1 Sissy Squats
① 20 10
② 20 10
③ 20 10

2.2 Good Mornings
① 89 12
② 89 12
③ 89 12

3.1 Deadlifts
① 205 5
② 205 5

3.2 Stiff Leg Deadlifts
① 135 10
② 135 10

4 Step-up (Dumbbell) Tabata
1 152 70

6.1 Leg-Hip Raises (Hanging)
35% Body Weight ⊕
① +200 10
② +200 8
6.2 Side Knee Raises
200 x 10 both sides
200 x 10 both sides

7 Frog Crunch Tabata
2 minutes about 75 total reps.

NOTES
legs like rubber, abs sore, Nuff said.
__________________
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 07-14-2013, 09:07 AM   #787
Off Road
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Just amazed at the amount of work a geezer can still do in the gym.
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Old 07-14-2013, 04:44 PM   #788
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
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Reputation: 222686
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Default

Quote:
Originally Posted by Off Road View Post
Just amazed at the amount of work a geezer can still do in the gym.
I have not lost an ounce of weight, actually have gained, but my pants do not feel tighter, as if I gained fat. Go figure.

One thing that this routine is doing is helping my conditioning. I am torn with what to do. I leave Tuesday for 10 days away. I hope to find a gym close enough to the inlaws that I can workout, but may not have a chance. When I return, I am still not sure if I will continue on with this routine for a while longer or turn to a strength routine.

I turn 50 later this year and am looking at the Virginia State Records for Raw lifts in the Masters category. The records at 181 and 220 are actually both attainable if I take a year to serious focus on the big three. I however, am currently in the 198 class (where apparently the beasts lift). So I struggle, do I focus on strength and cut later or cut first and then focus on strength. As it is going now, I am leaning out but adding muscle, which may keep me in the 198 region. Advise and prayers are welcome. Also pray for my wife to open up about this, she does not want me competing for some odd reason.
__________________
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 07-17-2013, 01:34 PM   #789
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: 4,982
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default Vacation training

Though technically on a vacation, I have managed to get some work in. Monday was at Church before we left.


Day A
Super shred
1:16 (5:17 PM - 6:33 PM)... more...
Exercise Weight
(lb) Reps


1.1 Bench Press (Barbell)
① 115 10
② 115 10
③ 115 10

1.2 Flyes (Dumbbell, Flat Bench)
① 202 12
② 202 12
③ 202 10

2.1 Flyes (Dumbbell, Incline)
① 152 10
② 152 15
③ 152 12

2.2 Bench Press (Dumbbell, Incline)
① 352 10
② 352 10
③ 352 10
3 DB floor press
time: 0:02
weight: 10 lb

4.1 Shoulder Press (Dumbbell, Seated)
① 252 10
② 252 10
③ 252 10

4.2 Lateral Raises (Dumbbell)
① 82 10
② 82 10
③ 82 10

5.1 Bent Over Raises (Dumbbell, Seated)
① 82 12
② 82 12
③ 82 12

5.2 Upright Rows (Dumbbell)
① 252 8
② 252 8
③ 252 8
6 DB Swings
time: 0:02
weight: 10 lb

7.1 Close-Grip Bench Press (Barbell)
① 35 10
② 35 10
③ 35 10

7.2 Triceps Extensions (Barbell, Lying)
① 35 10
② 35 12
③ 35 12

8.1 Cable Pushdowns (Rope)
① 20 12
② 20 10
③ 20 12

8.2 Triceps Extensions (Dumbbell)
① 15 10
② 15 10
③ 15 10


Leg day
Super shred
0:46 (12:34 PM - 1:20 PM)... more...
Exercise Weight
(lb) Reps

1.1 Jump Squats
① 200 5
② 200 5
③ 200 5

1.2 Leg Extensions
① 90 8
② 90 8
③ 90 8

2.1 Front Squats
① 95 10
② 95 10
③ 95 10

2.2 Full Squats
① 165 8
② 165 8
③ 165 8

3 Sissy Squats
1 200 10
2 200 10
3 200 10
4.1 Seated Calf Raise
① 90 15
② 140 10
③ 140 10

4.2 Standing Calf Raises (Machine)
① 135 10
② 135 10
③ 135 10

5.1 Leg Raises (Parallel Bar)
40% Body Weight ⊕
① 10
② 10
③ 10

5.2 Machine Crunches
① 30 10
② 30 10
③ 30 10

NOTES

Goal during time away. To come back and not suffer from DOMS like I had in June.

Today's session, Wednesday, was at a big box gym. It was nice but the set up made the supersets tough, so changes had to be made.
__________________
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 07-19-2013, 08:07 PM   #790
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%
 
bamazav's Avatar
 

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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Default Even on Vacation the work continues

Back, bicep, forearms
Super shred
Thu, Jul 18, 2013 0:01 (4:06 PM - 4:07 PM)
Exercise Weight
(lb) Reps



1.1 Bent Over Row (Barbell)
① 95 10
② 95 10
③ 95 10


1.2 Reverse Grip BB Row
① 95 12
② 95 10
③ 95 8


2.1 Pulldowns (Front, Underhand)
① 50 15
② 60 15
③ 60 15


2.2 Pulldowns (Front, Wide-Grip)
① 75 10
② 75 10
③ 75 10


3.1 Shrugs (Barbell)
① 135 15
② 135 10
③ 135 10


3.2 Behind the back Shrug
① 135 10
② 135 10
③ 135 10


4.1 Seated Barbell Culs
① 45 10
② 45 10
③ 45 10


4.2 Arm Curls (Barbell)
① 45 10
② 45 8
③ 45 8


5.1 DB Spider Curls
① 252 10
② 252 10
③ 252 10


5.2 Arm Curls (Dumbbell, Incline)
① 252 5
② 252 8
③ 252 8


6.1 Wrist Curls (Dumbbell)
① 152 10
② 152 10
③ 152 10


6.2 Reverse Wrist Curls (Dumbbell)
① 152 10
② 152 10
③ 152 10

Leg Day
Super shred
Fri, Jul 19, 2013 0:55 (3:01 PM - 3:56 PM)
Exercise Weight
(lb) Reps



1.1 Full Squats
① 165 10
② 165 10
③ 165 10


1.2 Lunges

85% Body Weight ⊕
① +25 7
② +25 6
③ +25 6


2.1 Glute-Ham Raise (Plate)
① 10 8
② 10
③ 10 8


2.2 Leg Press (45∞)
① 180 10
② 270 8
③ 270 8


3.1 Angled Calf Presses
① 270 10
② 270 10
③ 270 10


3.2 Seated Calf Raise
① 135 10
② 135 8
③ 135 8


4.1 Leg Raises (Parallel Bar)

40% Body Weight ⊕
① 8
② 8
③ 8


4.2 Side Bends (Dumbbell)
① 20 10
② 40 10
③ 40 10
__________________
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
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