Dog House Training

[bamazav]

McCallum Hybrid Training
Leg Day

Warmup
3 minutes of bike

WORKING SETS

Leg Curls
3 x 10 x 50

Squats
10 x 95
10 x 135
8 x 185

Hip Thrusters
3 x 10 x 45

Leg Extensions
3 x 10 x 70

Glute Ham Raise
3 x 10 x BW

NOTES
Today I was just kind of feeling my way through this routine change. Nothing major to report.

Leg Curls - More of a warm up than anything else.
Squats - I am going to run sets of 10 until my back starts to act up. When I hit 10 on my top set, I will add weight to all three sets.
Hip Thrusters - These are my glute focused exercise. I need to get some padding for my mid section and then add some more weight.
Leg Extensions - hold at the top. Brought a burn.
GHR - Focused on slowing down my descent. I am still needing a push to get back up. Goal, to go down slow and come back up with no help.

[bamazav]

McCallum Hybrid Training
Vertical Push/Pull

WARMUP
Plate Shoulder rotations
Scarecrows
tube work
Empty Bar lift

WORKING SETS

BHNP
5 x 95
5 x 115
5 x 125
5 x 130
5 x 135
Pump Sets
10 x 8 x 80

WG Pullups
2
2
3
2
3
Lat Pulldowns Pump Sets
8 x 50
4 x 8 x 70

Glass OHP
3 x 10 x 50 PWO

Chins
5
3
3

Alternating Hammer Curls
3 x 10 x 35

NOTES
Shoulders and upper back today, planned on bicep work too. Did some hammer curls, but my arms were so tight by that time that they were tough. Overall, however, this was a fun session.

BHNP - strength felt great. Added 5 lbs to the pump sets. Last four sets were tough with my arms screaming through the last one. Talk about a pump. I thought my skin would rip.

WG Pullups - Rough, that is all I can say.

Lat Pulldowns - 5 sets was all I could get done today.

Glass OHP - Will add weight next week.

Chins - First 5 I was like "whoa, where did that come from?"

Alternating Hammer Curls -Just a little icing.

[BendtheBar]

Chins - First 5 I was like "whoa, where did that come from?"

That turbo charge button must have a few uses left.

[bamazav]

Originally Posted by BendtheBar

That turbo charge button must have a few uses left.

I wish it was functional with the WG Pullups.

[BendtheBar]

What a crazy game. Did you get to see it all?

[bamazav]

Originally Posted by BendtheBar

What a crazy game. Did you get to see it all?

Saw it, was the one game, after I saw Johnny football earlier this season, that I really feared. Why BAMA abandoned the run amazes me. A&M, by their own admission, was only two deep on the defensive line. Our backs average more than 5 yds a carry, yet we don't pound the ball? Go figure! A&M could have put the game out of reach if they had pulled out the option, BAMA is too weak outside to handle a good option team. That QB is the real deal, I predict he will be all everything before he enters the draft or graduates.

That said, we, BAMA fans, have our sights set so high that a 9 -1 season is a disappointment. Without some help, it looks like the SEC's strangle hold on the BCS is over for a season.

[BendtheBar]

Originally Posted by bamazav

That said, we, BAMA fans, have our sights set so high that a 9 -1 season is a disappointment. Without some help, it looks like the SEC's strangle hold on the BCS is over for a season.

I understand. The Badgers were rolling a few years back at 9-0 and lost a game they shouldn't have to Penn State.

Bring on the playoffs. I can't wait until the day comes when the final 4 play for their payday.

[IronWill]

Bama Junk Yard Dawg Going Wild!

[bamazav]

Originally Posted by IronWill

Bama Junk Yard Dawg Going Wild!

That is what it is all about! Right?

[bamazav]

McCallum Hybrid Training
Horizontal Push/Pull

WARMUPS
Plate Shoulder Rotations
Scarecrows
Shoulder dislocates
tube work
Empty bar lifts

WORKING SETS

Slight Incline Bench
5 x 95
5 x 115
5 x 135
5 x 140
5 x 140
PUMPSETS
10 x 8 x 75

Smith Pendlay Rows
5 x 10 x 40 Plate Weight Only

Pec Deck
10 x 50
10 x 70
3 x 10 x 90

BB Chest Supported Rows
5 x 45
5 x 85
5 x 95
5 x 100
5 x 100
PUMPSETS - Chest Supported DB Rows
10 x 8 x 35

NOTES
Today was measurement day. I didn't realize it has been almost a month since I last took measurements. Here are the cliffs.

Weight 194.2 +2.6lbs
Waist - 35.5 no change
Chest -39.75 +1.25 - IMHO probably more due to wing growth than actual chest growth. I am progressing toward the V I have wanted.
Bicep - 15 +.25

Pinches: - three pinches then averaged to gain score
Chest - 7.97 mm - down
Ab - 16.57 mm - same
Thigh - 9.83 - up slightly

J/P 3 point Body Fat % = 12.4% down 1.2pts

Incline Bench - Thought I would try something a little different. Shoulders did not enjoy this much.
Smith Pendlays - Will add weight next week
Pec Deck - Figured I had it, I might as well make use of it. Will shoot for 5 x 10 x 90 next week.
Chest Supported Rows - These felt much better than last time. Will add weight to the Pumpsets next week

I am a happy kid today, mass gain is actually moving forward as I wanted.