Recent content by zcol94

  1. zcol94

    Hey guys need some advice on first cycle.

    Stop now, what. You just said doesn’t make sense, test suspension in pct? You need to read a lot more before your ready Bro stop now
  2. zcol94

    Whoaaaaaa!!!!!! I’m I’m back

    Been a few years but I’m starting a new log, I’m sitting at about 200 ponds and fat... I’ll have some starting pics an a couple days my before is the profile pic but my goal is to exceed that by a long shot. I’m getting married in November to the girl that could be the reason for my physical...
  3. zcol94

    Zcol's log

    Meet prep week 8 day 3 Weight 190.5 Bench 3s Bench Work up 190*3 220*3 245*3 275*1+(1) Chest supported row 45*12 90*8 135*6 drop 90*6 drop 45*10 Pull up/ dip superset 6/10 6/10 8/15 Cable crossovers, guillotine press, lots of triceps just extra work didn't really pay attention to weight or...
  4. zcol94

    Need help with training!

    It sounds like you design your own training, look into an established training method, (531, juggernaut, cube.. etc.) Follow one of those for 3-6 months then reassess
  5. zcol94

    Zcol's log

    Meet prep week 8 day 2 Weight 193 Squat 3s Squat Work up 270*3 310*3 350*3 385*1+(5) PR conv. Deadlift 135*5 205*2 Back was really tight and I could feel a burning sensation in my lower back on the right side so I called it and hit a bunch of Ab work. That PR set was huge maybe had another 2...
  6. zcol94

    Zcol's log

    Meet prep week 8 day 1 Weight 195 Ohp 5s Ohp Work up 115*5 135*5 150*5 Start superset w/ Db row 150*3/ 70*8 150*3/70*8 150*1/70*8 Cgbp 185*6 185*8 185*3 drop 135*8 Curls and tri extensions Around 70-80 reps each
  7. zcol94

    Best pro hormone company?

    Is there a code for the 50%
  8. zcol94

    Zcol's log

    Meet prep week 7 day 4 Weight 193 Deadlift 1s Deadlift Work up 290*5 330*3 370*1 385*1+(5) PR Front squat/ abs circuit No rest 185*3/8 hanging leg raises 185*3/12 cable crunches 205*3/ 8 hanging leg raise 205*3/ 8 cable crunches 225*3/8 hanging leg raises/ 8 cable crunches Solid Deadlift day...
  9. zcol94

    Zcol's log

    Meet prep week 7 day 3 Bench 1's Weight 190 Bench Work up 200*5 230*3 255*1 265*1+ (1) Pullups/ dips 6/8 6/10 10/15 Seated v handle rows 12 12 12 Bench sucked but I knew it would once I got started, my right arm is beat up from work this week, I've been drilling 2 inch holes through brick...
  10. zcol94

    Zcol's log

    Meet prep week 7 day 2 Weight 189 Squat 1's Squat Work up 285*5 320*3 360*1 375*1+(3) Conventional stance Deadlift 205*8 235*6 275*6 Ab work Good day, no increase from my last +set at 375 2 weeks ago but I was beat up today had a rough day at work and probably a little dehydrated so hitting...
  11. zcol94

    Zcol's log

    Last week was 5s week with no plus sets which is pretty boring so I didn't care to log it. the meet is coming up pretty fast, I'm about to start my last cycle of 531 before the meet which is going to have a lot of heavy singles so this should be fun
  12. zcol94

    Zcol's log

    Meet prep week 7 day 1 Ohp 1's Weight 190 Ohp Work up 130*5 155*3 175*1+(2) Misloaded the 3 and 1+ weight supposed to be 10 lbs lower on each Cgbp 185*8 185*8 185*8 Chest supported t bar row 45*12 70*12 95*12 Bw pull ups 6 sets of 6 reps with a different grip for every set
  13. zcol94

    Modified PSMF Refeed

    If you didn't bloat then push the carbs a little higher for the next refeed, get cals and carbs as high as you can without spilling over, like Lyle talks about in his book there are guys that can refeed with close to 1000 grams of carbs with no ill effects
  14. zcol94

    Lean Gains

    Look man it doesn't need to be a second job, keep doing what your doing, after a couple weeks if you are losing weight or losing strength add a couple glasses of milk or a couple spoons of peanut butter per day and then reassess in a couple more weeks, every one is different I'm 5'10 190 with...
  15. zcol94

    Zcol's log

    Meet prep week 5 day 4 Weight 182 Squat 3s Squat Work up 265*3 300*3 340*3 375*1+(3) 45°hypers Bw*10 +45*8 +45*10 Ab wheel 10 10 15 Cable crunch 8 6(too heavy) 10 Solid day abs feel wrecked, can't remember the last time my abs were sore so maybe I'll get a little of that tomorrow. Squats...
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