Ex Nihilo - Bamazav's training Log

[Bo_Flecks]

Not pretty, but when I compare to pics in bodyspace, there is some improvement.

A lot of weight loss showing there, Zav. Your physique is looking very athletic. Now all you need is a tan .

[bamazav]

A lot of weight loss showing there, Zav. Your physique is looking very athletic. Now all you need is a tan .

Maybe that is why the theme song from Casper the Friendly Ghost is stuck in my head?

[Bo_Flecks]

Maybe that is why the theme song from Casper the Friendly Ghost is stuck in my head?

Thanks... now it's stuck in my head.

[ptbrakefield]

What's up, brother... sent you a pm... I'll be back around a lot...

[bamazav]

What's up, brother... sent you a pm... I'll be back around a lot...

Brought a smile to my face. I have missed the creative Alabama Boy.

[bamazav]

Great article in SI
http://sportsillustrated.cnn.com/vau...08/1/index.htm

Carson Tinker is the son of a friend of mine.

12:33 PM 5/18/2011 - Spoke to Carson's father this morning. He is rehabbing and doing as well as can be expected.

[bamazav]

15's slow Day 2

Warmup
2 minutes bike
Shoulder work with Tube
Warmup lifts listed below

Working sets - except where noted done with 2/1/2/1 tempo

Squats
5 x 65 wu
5 x 95 wu
15 x 115
15 x 115

Dead lifts
5 x 135 wu
8 x 185 normal tempo, no pause at the top, smooth quick pull
5 x 185 - both of these sets were done at a 2/1/2/1 tempo, slow deads are hard.
5 x 185

Walker Dips
12 x BW
10 x BW

Chins - No kick
5 x BW
5 x BW

Behind the Neck Presses
5 x 45 wu
15 x 70
12 x 70

Floor Presses
15 x 70
15 x 70

EZ Bar Curls
15 x 25
15 x 25

Skulls to CGBP
8 x 25
8 x 25

NOTES
Squats - wore my crosstrainers for a different feel. Slight heal elevation, I felt the work a little lower in the quad. Again, slow tempo makes these tougher than they look.
Dead lifts - When I started I was going to go high rep and quick. I decided to stick with my tempo halfway through my first set. I stopped, reset and then did two lower rep sets but very slowly. Since I own the weights and rent the house, no drops from the top. Slow pull and then a slow placement back to the floor. I am tired!
Chins - I still suck at these
BHNP - Rep 12 of second set my arms were screaming. I was not going to make 13,14,15.
Skulls to CGBP - IA reminded me of these. My triceps were fired up. A little scary when your arms start quivering as you are holding weight over your head.

I am looking forward to Friday. Next week will be another of 15's then I move to 10's with a different tempo.

[mharrislove]

Squats - wore my crosstrainers for a different feel. Slight heal elevation, I felt the work a little lower in the quad. Again, slow tempo makes these tougher than they look.

Yeah, squats are one of the few exercises that start with an eccentric contraction; changing the tempo can really alter the demands of the exercise.

[erinlee01]

You aren't anywhere near Casper in those pics. You want to see Casper-like skin, check out my pics.

I'm off to Google Walker dips...

[bamazav]

You aren't anywhere near Casper in those pics. You want to see Casper-like skin, check out my pics.

I'm off to Google Walker dips...

I will save you some time.

Definition of Walker Dips - Bamazav is too cheap to purchase a dip station so he finds a walker sitting in a closet at church. The hand grip width is perfect for dips so he takes it home to his gym and proceeds to knock out dips on the walker. Here is a picture



Picture was taken during the winter and it was cold in the garage, hence the bundled up look.

[Bo_Flecks]

Skulls to CGBP[/b]
8 x 25
8 x 25

These will make your triceps hyooog! (wish I could do them... my elbows complain too much)

[bamazav]

These will make your triceps hyooog! (wish I could do them... my elbows complain too much)

My right elbow is a little tender today. I think I must have slept on it or something. I will find out for sure tomorrow. My triceps are actually one of the body parts I have seen the most progress and am relatively pleased with these days.

On a separate note. A private trainer is closing their gym and offered me two, commercial smiths, plus plates and some pulldown handles I also want for $500. Gonna see if my Fit for the King folks want to go in halves with me. The plates alone are worth the cost, but the smith would be nice too.

[bamazav]

15 rep day 3

Used a 2/1/2/1 tempo unless noted

Warm up:
2 minutes Bike
Warmup lifts where noted
Shoulder work done after leg work completed

Squats
5 x 70 wu
5 x 95 wu
15 x 135 - crosstrainers on
15 x 135 - shoeless

Good Mornings
2 x 15 x 135

Standing Calves
10 x 135
15 x 155
15 x 155

Shoulder warmup session
Been using tubes and doing a variety of shoulder rotation work. Gives a good work and allows me some flexibility with movements.

V-handle Rows
8 x 35 wu
15 x 70
15 x 70

Floor Presses
5 x Bar wu
5 x 65 wu
15 x 75
15 x 75

BHNP
5 x Bar wu
15 x 70
15 x 70

90 Degree Preacher Curls with 7' Bar - done slowly, but not 2/1/2/1
12 x bar
10 x bar

LS Pulldowns, Bamazav style
15 x 25
15 x 25

NOTES
Overall a good session. Seemed to work fast, completing entire session in right at an hour.

Squats - Noticed some pain in my knee while wearing the crosstrainers. I have felt this in the past when ever my heals are elevated. Removed the shoes and bye bye pain. Slow squats just brought a different type of pain. It was goood pain.

Floor Presses - These felt a whole lot better before the shoulder work. Will alternate them next week.

Overall I would give this week a B+. I feel as though I worked hard, but not sure I worked as hard as I can. I left each session wondering if I should do more. Gonna jump some weights up a bit more next week to make it tougher to hit the 15. With the increase in weight and the slow tempo, I should beat myself up a bit.

Busy busy weekend, will try to get around as I can. Have a great one.

[Bo_Flecks]

Squats - Noticed some pain in my knee while wearing the crosstrainers. I have felt this in the past when ever my heals are elevated. Removed the shoes and bye bye pain. Slow squats just brought a different type of pain. It was goood pain.

If you don't want to be out in the garage barefooted (especially during the winter) a good alternative might be a pair of wrestling shoes. I used to see the powerlifters at the old gym train in them all of the time.

They looked pretty cool, actually.

[2nd_chance]

I thought I was subbed but apparently not... fixed

[Brackneyc]

Overall I would give this week a B+. I feel as though I worked hard, but not sure I worked as hard as I can. I left each session wondering if I should do more. Gonna jump some weights up a bit more next week to make it tougher to hit the 15. With the increase in weight and the slow tempo, I should beat myself up a bit.

Busy busy weekend, will try to get around as I can. Have a great one.

The beatings will continue until morale improves.

[ptbrakefield]

David, you inspire, my friend... and I'm needing that right now. I have more on my plate than I can really handle, but I'm going to get through all of it in style!! Workouts included... you're doing good work...

Thank goodness I have a supportive family... no nothing really bad, just trying to get the school year finished and do stuff around the house...

[mharrislove]

Would rep if could for "walker dips." Once again, that home trainer ingenuity, FTW!

[bamazav]

If you don't want to be out in the garage barefooted (especially during the winter) a good alternative might be a pair of wrestling shoes. I used to see the powerlifters at the old gym train in them all of the time.

They looked pretty cool, actually.

I usually wear my converse but was too lazy to change shoes after taking everyone to school. Won't make that mistake again.

I thought I was subbed but apparently not... fixed

Thanks David. I look forward to your challenges and insights.

The beatings will continue until morale improves.

Isn't that what we have been talking about, finding new ways to continue the beatings that we might beat our bodies into submission.

David, you inspire, my friend... and I'm needing that right now. I have more on my plate than I can really handle, but I'm going to get through all of it in style!! Workouts included... you're doing good work...

Thank goodness I have a supportive family... no nothing really bad, just trying to get the school year finished and do stuff around the house...

Paul, I have missed you around here. Glad to have you when ever you can get by. If I can be of service to you and yours just call. BTW, I hope to be down that way in July, if not before. We will hook up this time.

Would rep if could for "walker dips." Once again, that home trainer ingenuity, FTW!

Right now it works. It was cheap, it cleans up quickly and if I want, I can take it with me. May get a folding one to keep in the van, then I will always be prepared to dip. You never know when you might need a dip.


Tired today. My usual Sunday help was gone so I was totally solo today. Two sermons, led music at early service, taught Sunday School and still have one more Study to go this evening. What is funny, is once I was done with lunch, my mind turned to " now I can rest and think through what happens in the Dog House tomorrow." I am going to make some slight changes to protect the lumbar. Front Sqwats instead of back and either pull throughs or RDL's instead of Good Mornings. This week is 15 reps, slow tempo again. I am still amazed at how much of a difference the tempo makes.

[rpaul11]

in a little late but here nonetheless

[bamazav]

in a little late but here nonetheless

Glad you are here. Share your wisdom any time.

[bamazav]

15 reps slow Day 4 of 6

Warm up:
Inversion table 1.5 minutes
2.5 minute moderate speed recumbant bike
Tube Shoulder prework
Static Stretches
Warmup lifts as noted below

Unless noted, 2-1-2-1 tempo throughout

Front Squats
5 x 45 wu
5 x 65 wu
15 x 100
15 x 100

V-handle Cable Pull throughs - not at tempo
5 x 30 wu
5 x 50 wu
10 x 70
10 x 70

Calf Raises
15 x 155
15 x 165

V-handle Cable Chest Supported Rows
15 x 70
10 x 70

Bradford/Rocky Press
5 x 45 wu
10 x 65
8 x 65



Floor Press
5 x 65 wu
15 x 85
15 x 85

Tricep Super set - Skulls to CGBP
8 x 25
8 x 25

NOTES
Woke up Sunday with a nagging crick in the neck and some tenderness on the outside of my right elbow. A little concerned they would hold me up, but not to be.

Working front squats this week. Thought I would try pullthroughs instead of Good Mornings, they will not work. Too much lower back, not enough hamstring.

V-handle Chest Supported rows - These were awesome. Great MMC, burn in just the right place, no undue pressure on lumbar region. Everything you could ask for in a back exercise.

Ran out of time for bicep work. They got their share of work, just nothing indirect.

Session Grade = B. I am not really getting into the 15's. Not really getting into this routine as I had hoped.

[bamazav]

This is too good not to post.

[Brackneyc]

15 reps slow Day 4 of 6

Warm up:
Inversion table 1.5 minutes
2.5 minute moderate speed recumbant bike
Tube Shoulder prework
Static Stretches
Warmup lifts as noted below

Unless noted, 2-1-2-1 tempo throughout

Front Squats
5 x 45 wu
5 x 65 wu
15 x 100
15 x 100

V-handle Cable Pull throughs - not at tempo
5 x 30 wu
5 x 50 wu
10 x 70
10 x 70

Calf Raises
15 x 155
15 x 165

V-handle Cable Chest Supported Rows
15 x 70
10 x 70

Bradford/Rocky Press
5 x 45 wu
10 x 65
8 x 65



Floor Press
5 x 65 wu
15 x 85
15 x 85

Tricep Super set - Skulls to CGBP
8 x 25
8 x 25

NOTES
Woke up Sunday with a nagging crick in the neck and some tenderness on the outside of my right elbow. A little concerned they would hold me up, but not to be.

Working front squats this week. Thought I would try pullthroughs instead of Good Mornings, they will not work. Too much lower back, not enough hamstring.

V-handle Chest Supported rows - These were awesome. Great MMC, burn in just the right place, no undue pressure on lumbar region. Everything you could ask for in a back exercise.

Ran out of time for bicep work. They got their share of work, just nothing indirect.

Session Grade = B. I am not really getting into the 15's. Not really getting into this routine as I had hoped.

Pretty solid for B work. IMO, high rep work is a hard adjustment. Very taxing on the body.

[FlaIronMind]

Great work lately my friend...well done!

I admit, my first instinct was "lulz" when I saw the walker dip pic. But, hey, necessity is the mother of invention; you gots to use what you gots. Good job.

[bamazav]

Pretty solid for B work. IMO, high rep work is a hard adjustment. Very taxing on the body.

Thanks Craig, most of what was discussed in your log is happening here too. I know I do best with full body, at least at this time. I am just not thrilled with this particular full body routine. This week I have jumped some numbers up to make the 15 reppers a little more taxing. That said, I am still not satisfied with it yet.

Great work lately my friend...well done!

I admit, my first instinct was "lulz" when I saw the walker dip pic. But, hey, necessity is the mother of invention; you gots to use what you gots. Good job.

Thanks FIM. The walker has actually been one of my best training equipment acquisitions. If I can only figure out how to raise it up about 6 inches, I will be happy.

[ptbrakefield]

Would rep if could for "walker dips." Once again, that home trainer ingenuity, FTW!

I TRIED to take care of that for ya... and it's well deserved... but apparently, even though I wasn't around for several months, I can't give David any rep for that...

I'm going to be looking for a walker at a yard sale, I'll tell ya that!!

[ptbrakefield]

Thanks FIM. The walker has actually been one of my best training equipment acquisitions. If I can only figure out how to raise it up about 6 inches, I will be happy.

How about cutting a 6x6 into four 7-inch lengths, then bore a 1 inch deep hole in the center of each block wide enough for the legs to sit down in and not be wobbly...

[bamazav]

I TRIED to take care of that for ya... and it's well deserved... but apparently, even though I wasn't around for several months, I can't give David any rep for that...

I'm going to be looking for a walker at a yard sale, I'll tell ya that!!

Try to find one that doesn't fold up. The hand position is perfect for me. I have not had an ounce of shoulder pain since moving to the walker. Like I just said to FIM, the only problem I have not yet figured out is that it is shorter than I would like.

How about cutting a 6x6 into four 7-inch lengths, then bore a 1 inch deep hole in the center of each block wide enough for the legs to sit down in and not be wobbly...

Great idea. I was thinking of something similar with 4 x 4, but a 6 x 6 would be better height wise.

[FlaIronMind]

If I can only figure out how to raise it up about 6 inches, I will be happy.

Cinder blocks?

Or maybe go get a 6x6 piece of lumber.