Bando's Log - Anabolic Dreams and PR Screams

[Bando]

Straight bar curls

65 x 10, 3 sets

my laws what was I thinking, dat elbow pain

[Bando]

2 miles interval running/walking

in the snow. with bad leg doms. hungover. alone.

just pretended I was in a Nike commercial to get through it

[Bando]

uggh was a fat slug this weekend but it did my arm some good

Upper ID w/o Day 1

BB BP

bar x 10 x 2
95 x 8
135 x 8

work sets

200 x 10, 3 sets 

BW pullups

bw x 10, 3 sets - once healed I'll start adding weights

Incline BB BP

95 x 8

135 x 10
135 x 10
135 x 6 PHAIL 

Cable Rows

120 x 10, 3 sets

preacher curls

75 x 10, 2 sets

cable triceps

80 x 10, 2 sets

Front lateral raises

20 x 10 each arm 2 sets

reverse pec deck

55 x 10, 2 sets

Pretty much this. I did get all the incline BB reps though, also added 10 lbs on the cable rows. Switched out BH Curls and decline db skulls for the arm work.

I have a funny feeling these arm issues are as a result oh heavy BB BP's which I've never done before 

[Bando]

Fastaed am cardio 25 minutes/250 cals
8 sets abs

[Bando]

Legs

some good stuff today

leg ext SS Leg curls

ext.

45 x 10, 2 sets
90 x 8, 2 sets

15 x 10,
25 x 10, 3 sets

Leg Press

90 x 10
90 x 10
180 x 10
180 x 10
270 x 10
270 x 10
360 x 8
410 x 6

Always strive to improve.

430 x 6, PB
450 x 4, PB - that's 10 freaking plates, the most I've ever had on the sled

6 sets calves

[Bando]

Thursday, 1/2 hour mixed cardio, lots of spandex cardio bunnies 

Friday

Shoulders/Arms

OHP

wu sets then

95 x 10, 3 sets

wu sets then

155 x 10, 3 sets

Arnold's

wu set then

35's x 10, 3 sets <-big jump here

EZ Bar curls

85 x 10, 3 sets

SS DB Pullovers

80 x 10, 3 sets <-up 5 lbs

BH Curls

30's x 10, 2 sets <- bothered my elbow 

SS Tricep cable pushdowns

70 x 10, 2 sets

sore as a mofo today  , sore shoulders very rare for me

right arm hurts

4x7's next week

[induced_drag]

Nice to see progression coming along.   That is what I most loved.....I ALWAYS made progress on that program.   Maybe sometimes it was just a rep on one set....other times it was bigger jumps.  As long as my food was right, I progressed.   Cant wait to get back to it with some food in me.

Good to see it is coming along for you.

[Bando]

Thanks ID, looking forward to some gains

Fat slug this weekend, actually put on clothes for cardio yesterday but never happened

4x7 weeks:

Cable Rows

140 x 7, 4 sets

DB BP

105's x 7, 3 sets

http://youtube/BZ3KG8oa3QI

105's x 4.5, 1 sets 

BW Pullups + 10 lbs

7 reps 4 sets

Incline BB Press

150 x 7, 4 sets 

supersets

preachers

85 x 7, 2 sets  ???

dumbell extension reverse preacher bench

40 x 12, 2 sets

front raises

25 x 10, 2 sets

reverse pec deck

65 x 12, 2 sets

Good Times

[deerslayer]

Why your vid's no work tonight?

[Bando]

lemme try again

Bando's Baby Rattles

[deerslayer]

NIce lift..............but why you gotta throw dem weights

[Bando]

NIce lift..............but why you gotta throw dem weights

almost took out my cameraman 

[deerslayer]

if you gotta drop em, at least drop em with AUTHORITY all kidding aside nice job!

[djflex]

Nice work in vid bando...

[Bando]

Thanks Fellas

1/2 hr cardio, 350 calories, I haz the sweaty