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    Today's workout

    20 minutes moderate pace walk early AM

    --
    Early afternoon

    Flat bench Sadiv Set @ 175 29 total reps ~2.5 per minute @ 12 minutes of work

    Z-press 5 sets 85x10 (these were hard)
    Seated Neutral Cable Row 5 sets 150x10 (went pretty easy here)

    Fat grip curls 3 sets of 10
    Tri pushdown 3 sets of 10
    TRX row 3 sets of 12

    Today went decent, another deload week. Decided to play around with the z-press, and damn it is HARD. For those who dont know what it is here is a link of what it looks like. http://www.youtube.com/watch?v=-epiDfYFIUM (this is a friend of mine in the video, I wish I was that strong lol)

    Energy was great, huge pump going on during the workout. However, definitely had some shoulder pain going on, although I think it was just the tissue tightening up on me... gave it a stretch and it seemed to go away. Vacation is getting close, just 2 weeks til I head down to Orlando. Endurance is definitely up, heart rate wasn't getting any higher than 90-100 during my morning cardio. Looks like I am gonna have to start jogging, MEH...lol

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    That Z Press looks like a great exercise to incorporate. I assume it also works the core a lot too.
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    Quote Originally Posted by GHO5T View Post
    That Z Press looks like a great exercise to incorporate. I assume it also works the core a lot too.
    yeah, my anterior core and hip flexors were on fire each set!
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    Good workout. I definetly can't do those Z-presses
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    Today's workout

    Box Jump 3 sets of 5 reps
    Toes to bar 3 sets of 8

    Clean to Front Squat
    135x5 185x3 185x3

    Deadlifts w/ chains (40lbs worth of chains) 3 sets chains+225x12

    Farmer carries (many different variations)
    Saxon Side Bend 35lb top arm 40 lbs bottom arm 2 sets 8 each side

    40 yard sprints x4

    Another deload day, felt pretty great today. Left the workout energized and still endurance feels awesome.
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    Quote Originally Posted by Vipersg123 View Post
    Today's workout

    Box Jump 3 sets of 5 reps
    Toes to bar 3 sets of 8

    Clean to Front Squat
    135x5 185x3 185x3

    Deadlifts w/ chains (40lbs worth of chains) 3 sets chains+225x12

    Farmer carries (many different variations)
    Saxon Side Bend 35lb top arm 40 lbs bottom arm 2 sets 8 each side

    40 yard sprints x4

    Another deload day, felt pretty great today. Left the workout energized and still endurance feels awesome.
    The endurance is the best part of this stack!

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    Quote Originally Posted by Vipersg123 View Post
    Today's workout

    20 minutes moderate pace walk early AM

    --
    Early afternoon

    Flat bench Sadiv Set @ 175 29 total reps ~2.5 per minute @ 12 minutes of work

    Z-press 5 sets 85x10 (these were hard)
    Seated Neutral Cable Row 5 sets 150x10 (went pretty easy here)

    Fat grip curls 3 sets of 10
    Tri pushdown 3 sets of 10
    TRX row 3 sets of 12

    Today went decent, another deload week. Decided to play around with the z-press, and damn it is HARD. For those who dont know what it is here is a link of what it looks like. http://www.youtube.com/watch?v=-epiDfYFIUM (this is a friend of mine in the video, I wish I was that strong lol)

    Energy was great, huge pump going on during the workout. However, definitely had some shoulder pain going on, although I think it was just the tissue tightening up on me... gave it a stretch and it seemed to go away. Vacation is getting close, just 2 weeks til I head down to Orlando. Endurance is definitely up, heart rate wasn't getting any higher than 90-100 during my morning cardio. Looks like I am gonna have to start jogging, MEH...lol
    Z press looks really interesting, will have to try that at some point.

    and glad to see someone else using Fat grips love those things for bicep work

    Glad you're really liking the stack so far too
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    Quote Originally Posted by Vipersg123 View Post
    Today's workout

    Box Jump 3 sets of 5 reps
    Toes to bar 3 sets of 8

    Clean to Front Squat
    135x5 185x3 185x3

    Deadlifts w/ chains (40lbs worth of chains) 3 sets chains+225x12

    Farmer carries (many different variations)
    Saxon Side Bend 35lb top arm 40 lbs bottom arm 2 sets 8 each side

    40 yard sprints x4

    Another deload day, felt pretty great today. Left the workout energized and still endurance feels awesome.
    Wha

    What do you notice from adding chains to the bar? I've considered it. Does your gym provide them, or did you buy em?

    Mike
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    Quote Originally Posted by criticalbench View Post
    Wha

    What do you notice from adding chains to the bar? I've considered it. Does your gym provide them, or did you buy em?

    Mike
    Well I work at the gym I workout at, and I bought chains for the gym along w/ other goodies. For that day it was all about trying a different variation to see how I liked it. This was the first time I did deadlifts w/ chains... previously I used them for squats and bench here and there. Looking at a powerlifting perspective, they provide accommodating resistance therefor where I am my weakest, the floor, it is its lightest. Where I am
    strongest, past the knee, it is its heaviest. It also teaches the body to keep accelerating the bar as you stand up. As far as a bodybuilding perspective I can do 12 reps with 225 at the bottom and 265 at the top and it doesn't feel much heavier than 225 since I get the bar accelerating so fast from the lighter weight at the bottom... more weight more growth.
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    do the fat grips take a little time getting used to? i honestly feel like they would just irritate the **** out of me and id stop using them
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    I am used to gripping fat stuff since I train for strongman. However, you don't need to use nearly as much weight while using them, as they do make it quite a bit harder. I like them for pressing and curls the most.
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    Today's workout

    Military press
    115x5 120x5 125x5

    Dips 50 bw
    chinups 50 bw
    pushups 50 bw
    trx rows 50 be

    Db curls 2x10
    reverse tri push down 2x12

    Another Deload day. Didn't sleep well last night, so had my first bad workout in a while. I mean everything felt fine, just felt exhausted.
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    Quote Originally Posted by Vipersg123 View Post
    Today's workout

    Military press
    115x5 120x5 125x5

    Dips 50 bw
    chinups 50 bw
    pushups 50 bw
    trx rows 50 be

    Db curls 2x10
    reverse tri push down 2x12

    Another Deload day. Didn't sleep well last night, so had my first bad workout in a while. I mean everything felt fine, just felt exhausted.
    Solid workout actually...we all have bad workouts now and then...pick it up next time

    I dont use, but may look into getting some fat grips for myself
    IForce Nutrition online forum/message board rep
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    Quote Originally Posted by Vipersg123 View Post
    Today's workout

    Military press
    115x5 120x5 125x5

    Dips 50 bw
    chinups 50 bw
    pushups 50 bw
    trx rows 50 be

    Db curls 2x10
    reverse tri push down 2x12

    Another Deload day. Didn't sleep well last night, so had my first bad workout in a while. I mean everything felt fine, just felt exhausted.
    as long as everything else felt fine I wouldn't sweat it bro. just keep pushing forward, been doing great so far
    MAN Sports Online Lead Rep and Sales
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    I am going to treat this week as a over reaching week in anticipation of my vacation. I am going to do some double workout days, hit each lift twice this week, olympic lifts every day etc... I know I won't be touching many heavy weights in Disney so I will use it as a week of rest, although I will still hit the gym but will take it easy.

    Yesterdays workout

    Power clean 160 5 singles (just as a warmup for deadlifts)

    Conventional Deadlift worked up to 410 for 4 singles

    Conventional Deadlift 340 lbs As many reps as possible in 60 seconds (event training) 15 reps

    Good mornings 5 sets 95x10 (was going to do back squats, but I have a slight pull in the groin from showing clients how to sprint without properly warming up)
    Wrist Curls 3-4 sets 40lbsx10

    1 leg RDL 4 sets 30x8ea(just went kinda light here)
    Pronate/supinate 3 sets to failure

    Ulnar deviation
    Radial deviation


    --

    Today will be upper body, 2 sessions worth
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    double workout days = awesome test for competes recovery/endurance effects
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    Quote Originally Posted by Vipersg123
    I am going to treat this week as a over reaching week in anticipation of my vacation. I am going to do some double workout days, hit each lift twice this week, olympic lifts every day etc... I know I won't be touching many heavy weights in Disney so I will use it as a week of rest, although I will still hit the gym but will take it easy.

    Yesterdays workout

    Power clean 160 5 singles (just as a warmup for deadlifts)

    Conventional Deadlift worked up to 410 for 4 singles

    Conventional Deadlift 340 lbs As many reps as possible in 60 seconds (event training) 15 reps

    Good mornings 5 sets 95x10 (was going to do back squats, but I have a slight pull in the groin from showing clients how to sprint without properly warming up)
    Wrist Curls 3-4 sets 40lbsx10

    1 leg RDL 4 sets 30x8ea(just went kinda light here)
    Pronate/supinate 3 sets to failure

    Ulnar deviation
    Radial deviation

    --

    Today will be upper body, 2 sessions worth
    I broke a sweat reading that, goodmornings after dead lifts. How insane does ur back feel after that
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619
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    back was a little sore, not too bad. Hammies a bit more sore, but not terrible.

    First workout today:

    Push Jerk

    Singles 165, 185, 195, 200(miss) probly could have gotten the 200 if I tried again. First time doing a push jerk in a while, gonna have to work on these

    Flat bench
    185x5 205x5 225x5 215x5
    Weighted Chins
    30x5 40x5 45x5 50x5

    Z press w/ dumbbells
    35x12 40x10 40x8
    DB Row
    110x10 100x10 100x10

    Weighted Dips
    +10x10 +35x10 +35x9
    Face Pulls 3 sets of 12
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    Hey bro.. kinda random but i think i remember your usename. years ago, were you on bb.com with this username, and your avi pic was you doing a side chest?

    stalker stash, i know
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    yes I was the guy everyone accused of using synthol because my avi, lol. Going back and reading the comments on the pic is kind of funny. In reality, back then I did have more muscle in my upper body, but i was also 60 lbs heavier, much fatter, and lower body was pretty weak.
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    First time u heard of synthoil
    Google's it, not bro appealing. Freaky and bloated, looks like ppl get carried away when applying it to their arms
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619
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    Quote Originally Posted by murk01
    First time u heard of synthoil
    Google's it, not bro appealing. Freaky and bloated, looks like ppl get carried away when applying it to their arms
    I mean "I heard of synthoil"
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619
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    So the second workout yesterday was mostly just supersets of arms, amounting to around 10 sets each. Added in a little upper back work too.

    Today's workout

    Back Squat
    Worked up to singles with 300 for 2 sets, I wanted to go heavier and for more sets however that groin was beginning to get aggravated and figured it was best to back off. These felt decent for not going heavy on them in a while.

    Rear Foot Elevated Split Squats
    50lbs each hand 6 sets 6 reps each side

    1 legged Squat
    3 sets 20lb weight vest x 8 each leg

    Skater Squats
    2 sets of 8 each w/ 8lbs counterbalance weight (for those who don't know what they are -http://www.youtube.com/watch?v=5D2MeSV8uQU this is ben bruno doing a set he is crazy good with single legged work.)



    Later today I am going to do a bunch of backward sled drags as my second workout.
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    Today's workouts

    Bent BB Row w/ smith 4 sets of 8 reps

    Wide grip pulldowns 4 sets 10 reps

    T-bar rows 4 sets 10 reps

    Tall kneeling cable pulldown neutral grip(each hand has individual handle) 4 sets of 10
    DB Shrugs 4 sets of 10 (first 2 sets focus on holding the shrug for 5 seconds, last 2 sets go for heavier weight and bigger/longer stretch at bottom)

    Meadow rows (10 reps suitcase row w/ core trainer bar, 10 reps elbow flared split stance bent row hand on collar) 3 sets of 10 each
    Barbell Overhead shrugs 2 sets of 20

    --
    2nd workout

    3 sets
    RKC plank 30sec
    Side plank 30sec

    Hanging knee raises 3 sets of 10
    Russian twist (no actual twisting, more anti rotation) 3 sets of 30s

    Pallof Press 2.0 iso hold 3 sets 20s iso hold on each side
    Cable Crunch 3 sets of 20 reps

    Saxon Side bend 2 sets of 8 each side
    Landmine/core trainer explosive rotations 3 sets 10 each side

    Good energy, feel great today. Ass is very sore from all the single leg work I did. Tomorrow I am going to try deadlifts again, lol we will see if that works or not as my hammies are still pretty sore from sunday.
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    solid back workout and nice core work. how's your recovery been since you kicked it up to 2 sessions per day?
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    I am having no recovery issues what-so-ever beyond muscle soreness. Muscles are definitely not used to the workload and are getting pretty damn sore because of it. However I am very still full energy, feel good, not fatigued at the end of the day... so in that sense my recovery is great still!
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    So I am going to use today as recovery/cardio. Will continue heavy and hard friday.

    Started easy because I didn't have much time:
    8-10 each as fast as possible 6 sets, rest til recovered.

    BB complex (65lbs)
    Deadlift
    Bent Row
    Clean and Press
    Front Squat

    Couple of the sets I did curls and then press as 2 exercises instead of clean and press, also couple sets did back squats and even jump squats with the BB

    Later will be lots of mobility/stretching, activation work, plyo's, general cardio, bodyweight stuff. I get bored with cardio on 1 piece of equipment so I tend to make it busy enough to keep my heart rate up and not get bored as hell
  28. Registered User
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    Quote Originally Posted by Vipersg123 View Post
    So I am going to use today as recovery/cardio. Will continue heavy and hard friday.

    Started easy because I didn't have much time:
    8-10 each as fast as possible 6 sets, rest til recovered.

    BB complex (65lbs)
    Deadlift
    Bent Row
    Clean and Press
    Front Squat

    Couple of the sets I did curls and then press as 2 exercises instead of clean and press, also couple sets did back squats and even jump squats with the BB

    Later will be lots of mobility/stretching, activation work, plyo's, general cardio, bodyweight stuff. I get bored with cardio on 1 piece of equipment so I tend to make it busy enough to keep my heart rate up and not get bored as hell
    Recovery is often overlooked and underutilized. Good to know you're keeping it in your routine.
    iForce Nutrition Representative
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    Quote Originally Posted by Vipersg123 View Post
    I am having no recovery issues what-so-ever beyond muscle soreness. Muscles are definitely not used to the workload and are getting pretty damn sore because of it. However I am very still full energy, feel good, not fatigued at the end of the day... so in that sense my recovery is great still!
    Awesome great to hear

    Quote Originally Posted by Vipersg123 View Post
    So I am going to use today as recovery/cardio. Will continue heavy and hard friday.

    Started easy because I didn't have much time:
    8-10 each as fast as possible 6 sets, rest til recovered.

    BB complex (65lbs)
    Deadlift
    Bent Row
    Clean and Press
    Front Squat

    Couple of the sets I did curls and then press as 2 exercises instead of clean and press, also couple sets did back squats and even jump squats with the BB

    Later will be lots of mobility/stretching, activation work, plyo's, general cardio, bodyweight stuff. I get bored with cardio on 1 piece of equipment so I tend to make it busy enough to keep my heart rate up and not get bored as hell
    love me some barbell complexes. Probably one of the only forms of cardio that I can say I enjoy :P lol
    MAN Sports Online Lead Rep and Sales
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    Today's workout

    Clean pulls 6 sets 225x3

    Trap bar DL + chains worked up to 6 sets of singles w/ 410+chains (chains probably added ~30lbs at the top, as not all the links were off the ground)

    Snatch Grip Deadlift 4 sets 225x8

    45 degree Hyper extensions 4 sets 45lb plate x 15 reps

    --

    Workout 2

    metabolic conditioning

    40lb Goblet Squat 40-30-20-10
    40lb KB Swing 10-20-30-40
    Hill Sprint 50 yards 1-1-1 (not an all out sprint more like a run b/c at that point your legs can barely move anymore)

    Rest = 50 yard walk

    This day was killer. Endurance was AWESOME... I have never been able to withstand this much conditioning and high volume work
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