Dog House Training

[BendtheBar]

Glad to see you were able to do some work and feel semi-human.

[bamazav]

Thanks BTB. Felt good to do something.

[Off Road]

Good to see you are starting to feel better.

[bamazav]

Change of Pace Workout

Pre-stuff
con-cret - 2 scoops lemon Lime
3 L-Arginine
2 Reese's cup ( I needed some carbs and they were just sitting there with the reese's eyes just staring at me, wanting to be eaten)

Back rehab - McKenzie Stretching and Inversion Table
Tube Shoulder Warm up

Warm up bench
5 x 45
5 x 65

Working Sets


NOTES
Today was just a change of pace. Definite volume increase

Bench 50% of my last recorded 1 RM. Last set was tough
Incline Bench Miss counted weight. Added one too many 5lb plates than intended. Once I started I decided I would at least get a 5 x 5 done. A PR for me.

Pec Deck/Walker Dip Superset - Weight felt a little light for Pec Deck, dips were tougher than I expected at this point in the process. A good/fun superset.

LS Pushdown/Hammer Curl Superset Felt every bit of this one.

Tricep Bar skulls/spider Curls Superset I have done heavier, but knew at this point that it wasn't going to happen today. Skulls were shaky. Spiders were light. Will need to swap the DB curls with the Spiders so that I can add weight for the spiders.

Overall, this was a fun day. My back, disc has been bothering me since a coughing spell on Friday, so I am doing some rehab. I hope to have it back in shape by Wednesday.

[BendtheBar]

Fun day, but bring the pain tomorrow!

[MikeM]

Wow. 5x 10 on bench? No kidding that last set was hard. That's boost your pressing power, though. This routine is really interesting. Regularly using high reps would probably have me laying on the floor contemplating my sanity.

Glad you're feeling better.

[Off Road]

Holy smokes...Hammered the chest and tris.

[bruteforce]

Nice work bama, looks like a fun session!

[bamazav]

The BOscience Protocol

1 hour Pre
8 oz of Cran-Grape mixed with 2 Scoops of Con-cret Lemon/Lime - Created an amazing tropical punch type flavor
3 - 1000 mg L-Arginine

Warm up
Shoulder dislocations
Shoulder tube warm up



NOTES
Schedule is out of whack due to a short notice funeral for a lady down the street. Started a new 10-12 week plan put together by BoStevus. It is a huge increase in volume for me, but I will grow! I think I can , I think I can, I think I can! (worked for a train, should work for me too.)

The plan includes some serious dietary changes/upgrades ( I even bought some desiccated Liver tabs, I can't even stand the sight of liver) as well as a different plan of attack for my muskles. The rest of this week is just getting acclimated to the changes and back rehab and I will be kicking in with everything as soon as my supplies arrive (ordered this a.m.). The Primary focus of this recomp is to work the muscles and force some growth. It is a total lean mass attack.

Today's session was totally different for me. I have not done many of the exercises before and was unsure what to expect or what weights to use.

DB OHP - Did these seated due to back issues. first set two issues I had to correct. a. Started too heavy and knew I would never get 5 x 10, probably not even 3 x 10. b. First set was done with a neutral grip. I changed to a traditional grip for sets 2-5 and dropped to 35 lbs. I was struggling to get the last set.

BB Front Raise - I have never done these before. I thought I was not going to get these done after the second set.
Glass Side Laterals - I now know why my FFTK folks are cussing me every Tuesday. I have them doing a Front raise/Side Lateral/Rear later triset. I intentionally started what I thought was light. First 5 reps of every set was fairly easy, then I would hit a wall. Had to really focus to make sure I didn't turn them into shrugs, as they are next.
Bb Shrugs - I may have done these once. Weight was probably too light, but by this time, my shoulders were not of much use.
DB Shrugs - See above

Definately know the shoulders were worked. I hope I can lift my arms tomorrow. Chicken breast on a Sandwich round and some Brussell Sprouts for my post workout meal. I am tired, a good tired, and fed. Now time to go study.

[BendtheBar]

Started a new 10-12 week plan put together by BoStevus.

Not familiar with this name.