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Old 07-15-2013, 08:18 PM   #521
jdmalm123
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Warm up

Bulgarian Split Squat
BWx10/side
BWx10/side

One-Arm DB Press
30x15/side
30x15/side

Bradford Press
45x30


Military Press
105x3
115x3
125x3
135x3
145x3

Dead Lift
185x3
205x3
225x3
245x3
265x3

BBB Jr. BTN Press
75x10
75x10
75x10
75x10

BBB Jr. Snatch Grip High Pull
75x10
75x10
75x10
75x10

BB Row (pronated grip)
105x12
105x12
105x12
105x12
105x12

Band Dislocations
#2x25

RDL
185x12

Face Pulls
JCB2x10
JCB2x10
JCB2x10
JCB2x10

Stretch

COMMENTS

AWESOME WORKOUT! Stars were aligned. Also, tried ASSAULT Pre-WO.

Done in under an hour!

Alternated reps on warm up, which was effective with less fatigue.

MP felt better as it got heavier.

DL was smooth and no trouble.

Added a set and did the BBB press reps BTN as a variation and it was good. Will keep this version and keep sets at 4 for now.

Added a set to the high pulls too. Did not fatigue much doing these explosively. Will also keep sets at 4 for now.

Barbell row had much better MMC with mid-back. Low-back felt pumped after first set but was fine. Lats lit up for the rest of the sets. Reps felt smoother further in.

Shoulders felt much looser on the dislocations.

RDLs are great. Not really heavy, but satisfying at the end of the WO.
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Old 07-15-2013, 09:20 PM   #522
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Really nice session JD! I like the BTNP. Tried Assault once, accidentally took 3 doses, and I thought for sure my heart was going to leap out of my throat lol!!
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Old 07-15-2013, 11:21 PM   #523
jdmalm123
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Quote:
Originally Posted by KD5NFW View Post
Really nice session JD! I like the BTNP. Tried Assault once, accidentally took 3 doses, and I thought for sure my heart was going to leap out of my throat lol!!
3 doses! Yikes!

Well, i felt really good but didn't actually "feel" the supplement. y'know what I mean?
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Old 07-16-2013, 01:39 AM   #524
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That's really a lot of variation, strong press like always. Be careful on the btnp, I liked them to, till they hurt me.
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Old 07-16-2013, 06:11 AM   #525
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Strong pressing bro, thumbs up for the exercise selection.
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Old 07-16-2013, 07:48 AM   #526
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Nice mixture of different stuff in that session.
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Old 07-16-2013, 07:39 PM   #527
jdmalm123
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Quote:
Originally Posted by fenrisulfr View Post
That's really a lot of variation, strong press like always. Be careful on the btnp, I liked them to, till they hurt me.
thanks. yeah, I figure at about 50% of my estimated 1RM they should be ok...I intend to keep them at 50% too. If my shoulders weren't as loose, they would probably be trouble!

Quote:
Originally Posted by nacho View Post
Strong pressing bro, thumbs up for the exercise selection.
Thanks. It's warm up/mobility, strength & volume centered around the major lifts: press, dead lift, bench, squat, row.

Quote:
Originally Posted by Off Road View Post
Nice mixture of different stuff in that session.
Thanks! It may look busy but it all flows really well and I'm feeling better each week.
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Old 07-16-2013, 07:44 PM   #528
jdmalm123
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one rep is plenty!
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Just in case it was magic, I ordered some ASSAULT for future workouts.
Also, ordered some more CREATURE (creatine) for sipping during the day.

Finally had my 90 minute massage. Calves and forearms were hurting. Feeling good now though! Next one in 3 weeks!
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Old 07-16-2013, 11:34 PM   #529
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I want a 90 minute massage. From a woman.
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Old 07-17-2013, 11:10 AM   #530
jdmalm123
jdmalm123
one rep is plenty!
Less is More
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Quote:
Originally Posted by BendtheBar View Post
I want a 90 minute massage. From a woman.
That's exactly what I get...strong woman who, uh, can handle my anatomy!

You will earn one after you smash some contest weights!
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