Zcol's log

[zcol94]

Oh man! Nothing worse than tweaking the back! Ibuprofen for the inflammation. Good you called the session.

This is the second time in 3 months last time was terrible though, today wasn't too bad but enough to call it a day, since it's happened twice now I'm going to lighten the weight tremendously and get a video of my next session, for it to happen twice now there has to be something terribly wrong with my form

 

[kenpoengineer]

Good idea on video! I'm sure the guys here can help you out!

 

[zcol94]

Now I just gotta figure out where to set up my phone to do the vid.... I'm alone in the gym at 4 am

 

[RegisterJr]

Now I just gotta figure out where to set up my phone to do the vid.... I'm alone in the gym at 4 am

I put it on a bench or stand and lean it against small plates usually.

 

[zcol94]

Thanks setting it on the flat bench should give me a good angle.... I should have thought of that myself lol

 

[Hyde]

This is the second time in 3 months last time was terrible though, today wasn't too bad but enough to call it a day, since it's happened twice now I'm going to lighten the weight tremendously and get a video of my next session, for it to happen twice now there has to be something terribly wrong with my form

Good call. A little video goes a long way. Congrats on the PR, in any case.

 

[zcol94]

9-17-14 day 40 of ostar1ne
To day was supposed to be a "rest day"
But I decided to go in and hit what back exercises I could without pain, kept the weights low and really squeezed the muscle on every rep
Pull-ups: 8,10,10 (1 sec.pause at the top of each rep)
Chest supported t bar row: 6,6,6,6
Wide grip pull down: 8,8,8
Machine row narrow grips: 10,10,10
Then I hit 15 min liss on the bike
Successful day considering I can't do anything bent over

 

[kenpoengineer]

Osta should help with the healing. Nice job with this workout even though your back was in pain. Hey, where are the weights lifted? We want to see the strength increases!

 

[zcol94]

I was thinking the osta should help it just sucked that I hurt myself on my last week of osta

 

[zcol94]

9-18-14 day 41 ostar1ne
Shoulders
Standing OHP: 95x5 135x5 165x3,3,3
Seated Arnold press: 60s x 6,6,6,5
Side laterals: 25s x 10,10,10
Machine side laterals: 10,10,10,10,10
Face pulls: 10,10,10,10
One arm cable rear delt raise: 10,10,10
Great shoulder workout, back felt a little unstable on the ohp's but no pain so that's a good sign, guy in the gym said I've made a lot of progress since he saw me last time, like 3 weeks ago, so I guess even though I haven't noticed a whole lot body comp wise, I've been making size gains and losing fat

 

[kenpoengineer]

Strong presses Z! Got to love another person complimenting you on size and definition. Nice job!

 

[zcol94]

Strong presses Z! Got to love another person complimenting you on size and definition. Nice job!

Yeah, especially since I'm checking every day for improvements, it's harder for me to notice

 

[zcol94]

9-19-14 day 42 of ostar1ne
Legs
Squat: 135x5 185x5 225x5 275x3 315x3 365x1
Leg press: 12,12,12,12
Lying leg curl: 8,8,8,8
Seated leg curl/leg extension super set: 15,15

My back ruined this workout, but I guess it wasn't too bad because wit wasn't sure if I could even squat, and it felt good all the way until I loaded 365 on the bar, this would have been the end of my cycle but I'm going to continue one more week hoping it can help heal my back, weighed in again this morning at 191 I'll have update pics here shortly

 

[RegisterJr]

I'm not certain what's normal for your squats, but those are solid numbers especially going in and not feeling it at first.

Looking forward to your noods.

 

[zcol94]

I attempted to use tiny pic to upload my pics but it isn't working, what else can I use?

 

[RegisterJr]

What's tiny pic?

What do you post from?

 

[zcol94]

A website I upload the photo there and then it gives me a link to post here, I'm on my iPhone

 

[RegisterJr]

A website I upload the photo there and then it gives me a link to post here, I'm on my iPhone

There is a free AM app that should make posting pictures relatively easy.

 

[zcol94]

I'm on the app and when I try to add pictures from my photos they won't show up, that's why I started uploading them to tinypic first haha

 

[RegisterJr]

I'm on the app and when I try to add pictures from my photos they won't show up, that's why I started uploading them to tinypic first haha

Ah. I use Tapatalk with no issues. I can't remember if it's free or not though.

 

[zcol94]

....

 

[zcol94]

got tapatalk so this is easy now

 

[zcol94]

 

[zcol94]

 

[zcol94]

I finally discovered the timer on my camera haha

 

[RegisterJr]

Looking good there Z.

You have a timer on your iPhone?

 

[zcol94]

Yea, it may not have been there before, I just updated it

 

[RegisterJr]

Ah. I haven't decided if I'm going to update if yet...

 

[zcol94]

It's a lot different but I think it will be good once I'm used to it

 

[Hyde]

Looking good brother! I wouldn't do any heavy loading on your back this week while you finish the osta - you've been going heavy a lot, and after that bad pull best thing is to keep training smart around the injury. Maybe squat or hacksquat next week w/ 70% type weights (or lighter if needed). You can kill your legs still with any % if you're willing to suck it up and dig deep through the volume.

 

[zcol94]

9-22-14 day 45 of ostar1ne
Chest
Bench press: 135x10 185x5 225x3 255x3,3,3
Incline db bench: 70x6 85x6 85x4
Weighted dips: 45 lb plate x 6,6,6,6
Incline db fly: 12,12,12
Cable crossover: 15,15,15
Hiit jump rope

Back is feeling a lot better after the weekend my bench was strong this morning and I was looking a little leaner this morning, I'll have to be careful tomorrow to not stress my lower back at all

 

[kenpoengineer]

Strong pressing and good volume! Nice job. I'd personally skip the back day to let it heal completely. Advice from an old guy that knows back issues can last a lifetime.

 

[zcol94]

I was thinking I might be able to only do pull ups for a ton of reps and call it a day, I didn't think that would impact my lower back at all

 

[kenpoengineer]

I was thinking I might be able to only do pull ups for a ton of reps and call it a day, I didn't think that would impact my lower back at all

Oh, sounds like a good plan! Thought you might be doing stressful back movements. Carry on! Lol

 

[RegisterJr]

Strong presses Z!

 

[zcol94]

Oh, sounds like a good plan! Thought you might be doing stressful back movements. Carry on! Lol

I was tempted to but another person saying I should hold off changed my mind

 

[zcol94]

Strong presses Z!

Thanks, today was another pr, previously I had only hit 255 for a double, today I hit it for 3 triples and I really didn't struggle too much

 

[zcol94]

Took today off, I was just so tired this morning I didn't wanna get up, my back probably needed the off day anyways

 

[zcol94]

8-25-2014
Shoulders
Standing OHP: 45x10 95x8 115x5 135x5 155x3,3,3
Arnold press: 60's 6,5,6
Side lateral raises: 25's 10,10,10
Face pulls: so many sets I just quit counting
Hiit jump rope
Rear delts were sooo pumped after the face pulls, shoulders were just pumped in general veins goin across my front delts popping out more than I've ever seen, I was kinda tired and not feelin in but it was still a good workout

 

[kenpoengineer]

Those OHP numbers make me jealous! Nice job Z!

 

[zcol94]

Haha thanks man, as I keep creeping the weight up OHP is becoming my favorite lift

 

[RegisterJr]

Haha thanks man, as I keep creeping the weight up OHP is becoming my favorite lift

If feel the same if I were pushing >plate. That's awesome.

 

[Hyde]

If feel the same if I were pushing >plate. That's awesome.

Then you watch a guy moving 225x8, strict w/ no leg drive at all, and realize you're still a wimp lol. Granted, I watched this young guy bench 500 raw in spring, but his OHP still baffles me.

 

[zcol94]

Then you watch a guy moving 225x8, strict w/ no leg drive at all, and realize you're still a wimp lol. Granted, I watched this young guy bench 500 raw in spring, but his OHP still baffles me.

That's how I felt when I finally hit 225 on bench... Then the guy on the bench next to me hit 315x10... Killed my high haha

 

[Hyde]

That's how I felt when I finally hit 225 on bench... Then the guy on the bench next to me hit 315x10... Killed my high haha

Lol and THAT's why training must be an individual journey. It's about being the best YOU can be.

 

[RegisterJr]

That's how I felt when I finally hit 225 on bench... Then the guy on the bench next to me hit 315x10... Killed my high haha

A dude the other day popped out 225x thirty-something. I could barely focus on my leg press watching him pound them out.

I asked him afterwards how many, and when he told me he hung his head like he fell short. Lol

 

[zcol94]

Lol and THAT's why training must be an individual journey. It's about being the best YOU can be.

I'm always striving for my own pr's but seeing someone else do weight that big makes me push a little harder it think

 

[zcol94]

9-29-2014 day 2 pct
I'm testing the waters going with no SERM but I feel ok, I guess time will tell
Chest
Bench press: 185x5 225x3 255x3,2 245x3
Incline db press: 80x6 85x6,6
Weighted dips: 45 lbsx6,6,6,10
Cable crossovers: 15,15
Hiit jump rope
My strength seems to have stalled for the last couple weeks so I'm gonna finish this week heavy and then next week move to a higher rep scheme for a few weeks, I've been pushing near max weight for almost 10 weeks now so it's definitely time to give it a break

 

[Hyde]

Are you using any kind of AI? Formabolic or TransFORM would be a great option here. Personally using Ironflex's Formabolic right now and it's awesome; excellent formestane product.

 

[zcol94]

I'm using ol's sup3r pct from reading the ingredients the only ai in it is the same ingredient used in pes erase