Back/Triceps/Abs
Supps
1 hour prior - Whey, Karbolyn, Con-cret
15 minutes prior - Beta-Cret
Intra - Karbolyn + 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
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.
Between the three servings, I took a total of 100 g of Karbolyn. Again, no bloats, no farts, not strange after tastes. Just lasting energy and great taste. Discovered that Strawberry Karbolyn and Chocolate Cookie Crunch Whey gives you a very good choco/straw thing going on. Loved it!