Back/Triceps/Ab
To build the body, I gotta do the work! This is my story today.
Supp. stuff
1 hour prior - 27 g Karbolyn (carbohydrates), 2 scoops of Con-cret
15 minutes - Beta-Cret
Intra - Gluta-tren (BCAA) + Karbolyn
Post - 1 leveled scoop of MGN American Iso, Choc. Cookie Crunch + 40 g Karbolyn - mmmmm
Warmup
Shoulder Plate rotations
Tube Work
Working Sets
Wide Grip Lat Pulldowns
5 x 10 x 70
Bent BB Rows
5 x 10 x 105
Tricep Bar Skulls
10 x 50
10 x 50
8 x 50
8 x 50
8 x 50
French Press
8 x 40
8 x 40
8 x 40
10 x 40
8 x 40
Kneeling Cable Crunches
5 x 10 x 60
NOTES
Today I began my revamped routine, moving from 4 days to 3 days. Mondays will be Back/Triceps/Abs. Wednesdays will be Chest/Biceps/Abs. Fridays will be Shoulders/Traps/Legs. This allows me to stick with the basic plan as Bo laid it out, just with shoulders and leg days combined. Friday is my day off so I usually have more time to spend training and thus can combine these effectively.
Lat Pulldowns - Focused on a good strong contraction of the lats. I did not let my arms extend out to the point that I had to use arm to start the movement. My lats are feeling these. I will up the weight 5 lbs next time.
Bent Rows - These were done Yates style. Due to back fears, I backed off of these just a bit. I will add weight next time.
Skulls - My triceps were on fire. I limited rest, except prior to set 4 (My son called to tell me they were on the road, so my brief rest time turned into about 3 - 5 minutes).
French Press - Good finisher for the triceps after the skulls.
Kneeling Cable Crunches - I have not done these in quite a while. They were a nice change from hanging knees. I will keep them in the rotation and add a little weight next time.
Enjoyed the session today.
Tunage from the Dog House