Ex Nihilo - Bamazav's training Log

[BergMuscle]

Good start. I enjoyed myself.

That is great to read. I find I get so much more out of my training when I enjoy what I'm doing and don't look at it like "work"

[fbcoach]

McCallum Hybrid Training

Started warmup at 8:50, completed session at 9:52. Just right!

[u]WORKING SETS












Front Squats
5 x 95
4 x 5 x 115

Bench Press
5 x 95
5 x 115
5 x 125
5 x 135
4 x 160 PR
PUMPSETS
10 X 8 X 70

Smith Machine Pendlay Rows - Plate Weight Only
5 x 10 x 50

Glute Ham Raise
3 x 10 x BW

Glass Style OHP - Plate Weight Only
3 x 10 x 40

[color= crimson]NOTES[/color]
Felt good, really felt like I accomplished something from head to toe. Am still thinking through the volume issue. I will continue to use the pumpsets on my main upper body lifts, for chest, shoulders and back. Started to go 5 x 10 on teh other sets, but did not have it for the GHRs. I am also thinking that a little less shoulder volume on Bench pump day and a little less Bench volume on shoulder day will be helpful to my joint recovery. My #1 goal for 2013 is to go without an injury sideline for the year. That will mean smart training even when a part of me wants to push things, to look like one of the big boys.

Front Squats - Hams to calves. Next time, shoot for 5 x 5 x 115 then up the weight.
Bench - PR. I will keep the weight at 160 until I can get at least 2 sets of 5 at 160. Would love to hit 175 before end of the year.
Smith Pendlays - try to focus on squeeze.
GHR's - I want to to include ham/glute work each session to maintain balance. I am quad dominant and need to maintain balance for the sake of the back. Remember, no injuries in 2013.
Glass OHP - Good finisher for shoulders and arms. Enough volume to work the muscles, not too much to inhibit progress.

Good start. I enjoyed myself.

Looks like training is going well Bama. Great job on the PR!

[bamazav]

That is great to read. I find I get so much more out of my training when I enjoy what I'm doing and don't look at it like "work"

I agree. It is no fun when you have to force yourself to get it done.

Looks like training is going well Bama. Great job on the PR!

Thanks my friend. I am pleased with how things are going.

[bamazav]

McCallum Hybrid Training



WORKING SETS

Squats/ DB Pullovers
5 x 135 10 x 20
5 x 185 10 x 20
5 x 185 10 x 20
5 x 185 10 x 20
5 x 185 10 x 20

Rack Deadlifts
5 x 135
5 x 185
5 x 255

NOTES
Abbreviated session today as I have a ton to do before Tonight and I am having study/writer's block. A meeting in an hour and half, doesn't help my situation. Oh, well, I still got to squat.

Squats - At least to parallel. I feel I am over thinking things and it is messing up my form. I am going to keep weight here, work on 5 x 5 x 185 and then from there increase the reps while working on form.
Rack Deadlifts - These felt good, it has been a while since I have done these. No touch and goes, these were from a dead stop each pull. I know I could have gone even heavier but I do not want to rush things. Goal 1 for 2013 - No injuries.

[bamazav]

McCallum Hybrid Training




WORKING SETS

Squats
10 x 135
10 x 135
16 x 135
DB Pullovers
3 x 10 x 20

Hip Thrusters
10 x 45
10 x 95
10 x 95

Behind the Neck Press
5 x 95
5 x 115
5 x 135
5 x 137
5 x 137
Pump Sets - DB OHP
5 x 8 x 35

Incline Bench
3 x 10 x 95

Smith Pendlay
3 x 10 x 60 - Plate Weight Only

NOTES
Made some modifications, wanted to see what would happen. I over estimated my DB weight for the pump sets, but all is good.

Squats - Was shooting for a 20 rep set, 16th rep quads on fire but I was not pushing up off the toes. form wrecked so I racked.
BHNP - Equalled a best for two sets.
Incline Press - just working some volume.
Smith Pendlays - more volume work, not easy.

[fbcoach]

Workouts looking steady and progressive. Great job on the behind-the-neck presses. Very impressive!

[bamazav]

Workouts looking steady and progressive. Great job on the behind-the-neck presses. Very impressive!

You hit my lifting goal, "steady and progressive." I love BHNP, for reasons I don't understand, I am better at them than standard overhead presses.

[baker]

Squats and presses look good Dave.

[BergMuscle]

Workouts looking steady and progressive. Great job on the behind-the-neck presses. Very impressive!

What he said ^ - seriously.

[mharrislove]

Nice to see the McCallum stuff in here. I hope that all is well on your end.

[bamazav]

McCallum Hybrid Training

THE WORK

SQUATS
10 X 135
10 X 135
20 X 135
db PULLOVERS
3 X 10 X 20

GLUTE HAM RAISE
10 X BW
10 X BW
15 X BW

BENCH PRESS
5 X 95
4 X 135
PUMPESETS
10 X 8 X 75

SMITH PENDLAY
3 X 8 X 60 - PLATE WIEGHT ONLY

GLASS STYLE OHP
3 X 8 X 50 - PLATE WEIGHT ONLY

HANGING KNEE RAISES
3 X 10 X BW

NOTES
This will be a shortened week for me as I leave Thursday evening for Alabama, my son graduates on Saturday. Was looking forward to hitting it today.

Squats - will add 10 lbs next week and work toward another 20 rep set. Last week I over thought things and form broke down. Today I just hit the rack and knocked out some squats, no thinking, just doing. Worked.
GHR - Getting better but still long for the day I can go down and come up without a push off.

Bench Press - No PR, was focusing on hitting the chest as best as I could. Next time I will shoot for a 5 x 5 x 135 and then I will increase weight

Smith Pendlay - Focused on my squeeze. Just sitting here a tad uncomfortable as some DOM action has kicked in right where it should be.

Glass OHP - Simply didn't want to leave the shoulders out. Wednesday I will hit the shoulders harder, as I won't have my regular Friday session.

Hanging Knees - I am trying to come to grips with the reality that I need to increase both my ab work and my cardio if I want to reach my goals. It is not much, but it is a start.

[bamazav]

McCallum Hybrid Training



WORKING SETS

Rack Dead Lifts
5 x 135
5 x 185
5 x 255
4 x 275

Behind the Neck Presses
5 x 95
5 x 115
5 x 135
5 x 140 - PR
5 x 145PR
PUMPSETS
10 x 8 x 70

Vertical Leg Press/Leg Curls Super set
10 x 120
8 x 140
8 x 140
Leg Curls
15 x 50
15 x 50
12 x 50

Incline Bench
5 x 95
5 x 115
8 x 135

NOTES
Dilly dallied this morning and got started late. Over all I felt good.

Rack Deads - Trying not to push the weight too fast, but feel bad for not doing more than 275.
BHNP - PR on heavy sets, actually felt pretty easy. Pump sets felt too light until the last two sets, then the pump hit.
Vertical Leg Press/ Leg Curls - goal? wear legs out. Still trying to get used to the leg press. Today felt much better, but still a bit awkward. The high rep leg curls were painful in a good sort of way.
Incline Bench - a good finish to a good day.

Heading to Tuscaloosa tomorrow. We will be gone through Monday. Will catch up on journals when we return.

[baker]

Have a safe trip. BTNP looks great (again).

[FlaIronMind]

Great work lately brother. Safe travels and enjoy T-town. Since you'll be there, there is absolutely no acceptable excuse for not going to Dreamland. None.

[fbcoach]

Behind-the-neck presses (as usual) and DeadLifts looking strong! Hope you're having a great trip!

[mharrislove]

Behind-the-neck presses (as usual) and DeadLifts looking strong! Hope you're having a great trip!

This. Great work, my friend. Safe travels!

[Bo_Flecks]

Heading to Tuscaloosa tomorrow. We will be gone through Monday. Will catch up on journals when we return.

Hope your trip went well.

As far as the leg press goes, I looked for mine for over a year before I found the right deal. Of course, I am on that poverty time, so the right deal really had to be the RIGHT deal.

[bamazav]

Hope your trip went well.

As far as the leg press goes, I looked for mine for over a year before I found the right deal. Of course, I am on that poverty time, so the right deal really had to be the RIGHT deal.

Being patient. $75 for the vertical plus all the plates was a little too good to pass up. Keeping weight lower and reps up has been fine, just using it once a week as a supplementary exercise has also worked well. For now it will do. When life settles down a bit, I will begin looking for an upgrade.

[bamazav]

McCallum Hybrid Training

THE WORK



NOTES
Well, I am now the proud parent of a University of Alabama Graduate. Trip went great. Good to have the entire family together, even if only for a weekend. Now to pray a job for Josh.

I was ready to get back in the Dog House. Lay offs can sometimes be depressing.

Rack Deads - Slow and steady increases. This week I increased total sets and reps, adding two reps to the top set. Will add a little weight next week.
Inclines - Not for strength building but muscle building. Focused on pecs, did hit them.
Vertical Leg Press/leg Curl superset - These were also muscle building, leg tiring in their goal. Look easy on paper, but I am glad I was already laying down when finished.
Glass OHP - Just enough shoulder work to get the breathing and heart rate up, not too much as to wear the shoulders out before the Shoulder emphasis on Friday.

Short and sweet, but right to the point. Having the boys home, meant the dog had someone else to pay attention to so I could focus entirely on the weights. Loved it! I am now thinking through my dietary goals for the upcoming year. I am glad I have taken some time to free eat, so to speak, as my metabolism needed some recovery time. I plan to start the cut down on January 1, with a slow cut down to muscle viewing size.

[Athena]

NOTES
Well, I am now the proud parent of a University of Alabama Graduate. Trip went great. Good to have the entire family together, even if only for a weekend. Now to pray a job for Josh.

Josh will get a job, don't worry. It will not be exactly what he wants, but if he pays attention, he'll see it's what he needs right now.

I was ready to get back in the Dog House. Lay offs can sometimes be depressing.

There's much to be said for the psychological benefits of lifting weights...

Vertical Leg Press/leg Curl superset - These were also muscle building, leg tiring in their goal. Look easy on paper, but I am glad I was already laying down when finished.

HAHA! It's so good, isn't it, when you work that hard?

Good to hear the workout went well and that you're looking at your diet for this coming year. Free eating is so good in so many ways, if we're careful (which I know you are...). Keep it up, Zava!

~Athi

[FlaIronMind]

Congrats brother, to Josh and your entire family.

Will continue to keep you all in my prayers.

Good return to the iron as well my friend.

[bamazav]

McCallum Hybrid Training

WORKING SETS

SQUATS
5 X 135
5 X 185
5 X 205
5 X 205
15 X 140
db PULLOVERS
4 X 10 X 20

GLUTE BRIDGES
10 X 45
10 X 95
10 X 95

BEHIND THE NECK PRESSES
5 X 95
5 X 115
5 X 125
5 X 130
5 X 140 PR
PUMPSETS
10 X 8 X 80

INCLINE BENCH PRESS
3 X 10 X 100

SMITH PENDLAYS
3 X 10 X 70 - PLATE WEIGHT ONLY

NOTES
Well, turned 49 and the world didn't end today, so it has been a pretty good day. Smoking ribs for dinner and WILL have some Boston Creme Pie for my birthday cake. Looking forward to is.

Squats - Wanted 20 reps for the final set, but form was breaking, legs were aching so it was time to rack it.
Glute Bridges - I have noticed that since I have started doing glute and ham work, I have had virtually no back pain. These are a variation of the Hip Thrusters I have been doing, only with shoulders on the floor. I do not hyperextend the back as much this way, though it is harder to set the weights.
BHNP - Was easier than I thought it would be. Felt great
Inclines - needless to say, my triceps were pretty much fried, this enabled me to use more pec so while the weight was lighter, the work was not.
Smith Pendlays - a nice way to finish the day.

In and out in an hour, even with interruptions.

[baker]

Matthew 24:36

Nice work today, and Happy Birthday'

[bamazav]

Matthew 24:36

Nice work today, and Happy Birthday'

Thanks buddy.

The fact that only God knows had me looking forward to today. No matter what happened, I would be blessed.

[mharrislove]

I agree with the cookie (INB4, "oh, what a surprise..."); happy belated B-day!

[fbcoach]

Happy Birthday Bama and congrats on the BTNP PR! Seems like that's getting to be a regular staple of your workouts. Nice job!

[bamazav]

I agree with the cookie (INB4, "oh, what a surprise..."); happy belated B-day!

Thanks my Friend. I pray you and yours have the Merriest of Christmases

Happy Birthday Bama and congrats on the BTNP PR! Seems like that's getting to be a regular staple of your workouts. Nice job!

Thanks FB. I really like the BHNP, it will stay a staple as long it is productive.

[BergMuscle]

Belated Happy Birthday! Solid looking work on the not-end-of-the-world day.

[BergMuscle]

Merry Christmas, Dave.

[bamazav]

McCallum Hybrid Training



WORKING SETS

Squats
3 x 10 x 135
DB Pullovers
3 x 10 x 20

Bench Press
5 x 95
5 x 115
5 x 135
5 x 145
5 x 150

Smith Pendlay
3 x 10 x 70

NOTES
Short and sweet but schedule dictated that to happen today.

Squats - Had DOMS all weekend from my squats on Friday, this was more to work out the kinks than anything else.

Bench - Get'r done sets. Got'r done

Pendlays - See Bench above

Belated Happy Birthday! Solid looking work on the not-end-of-the-world day.

Merry Christmas, Dave.

Thanks on both accounts Dan. I pray you and your family have a wonderfully Merry Christmas.