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  1. zcol94

    Zcol's log

    Meet prep week 4 day 4 Weight 191 Squat deload Worked up to a single at 405 That was tougher than I expected it to be, the next 2 phases of the prep will get me acclimated to heavier weights that I haven't touched in a while so hopefully that helps out some
  2. zcol94

    Zcol's log

    Meet prep week 4 day 3 Weight 189 Bench deload Bench 95*5 135*5 185*3 225*3 255*1 280*1 225*5 Pullups/ dips Bw*8/8 Bw*8/8 Bw*8/8 Lots of face pulls
  3. zcol94

    Zcol's log

    Meet prep week 4 Weight 187 Deadlift deload Deadlifts 135*5 185*5 225*5 275*5 315*5 365*3 405*1 425*1 That's it, my plan was to work up til it felt heavy, and I was surprised how well 425 moved. 425 was heavy but it was no where close to a grind, held the lockout for ~3 seconds. Going to do...
  4. zcol94

    Zcol's log

    Everything is going so smooth, all my lifts are steadily rising and I'm slowly (very slowly) leaning up as well, don't know how long I'll be able to ride this out but I'm enjoying it while it lasts
  5. zcol94

    The Unofficial Ice Cream thread

    They buy online, it's expensive as hell, but can be worth it to buy every once in a while. You don't realize how crappy stuff like blue bell is until you've had really good ice cream
  6. zcol94

    Zcol's log

    Update from yesterday Meet prep week 4 deload Weight 188 Ohp deload Ohp Work up 115*5 130*5 145*5 Rest pause set 115*15, 4 Cgbp 185*8 185*8 185*6 Seated machine row 3 sets of 12 Front, side, rear delt raise 3 sets of 10 each w/ 20 lb Db
  7. zcol94

    How Much Caffeine Do You Take Daily?

    Somewhere between, 1-1.5 grams depending on the day... I have a problem
  8. zcol94

    Zcol's log

    Meet prep week 3 day 4 Weight 184 Squat 1s Squat Work up 275*5 315*3 350*1+(6) 365*1 Conventional Deadlift 135*5 205*5 275*5 325*3 From here on I never stopped to rest just walked from one station to the next Conventional Deadlift / hanging leg raise 345*1/8 345*1/8 345*1/8 Conventional...
  9. zcol94

    Zcol's log

    Accessories from last night Incline Db bench 35*12 50*8 65*8 75*8 85*6 Chest supported row neutral grip 45*12 90*8 135*6 drop 90*6 drop 45*8 Db side laterals 30*6 10 sec rest 30*6 10 sec rest 30*6 10 sec rest 30*6 10 sec rest 15*6 drop 10*8 Rear delt Db fly 40*6 30*8 25*8
  10. zcol94

    Zcol's log

    Meet prep week 3 day 3 Weight 185 Bench 1s Bench Work up 195*5 225*3 250*1+(3) 260*1 Weighted dips +90*5 +90*5 +90*6 +90*5 +90*6 Pull ups +45*5 +45*5 Bw*8 Bw*12 Bw*10 Bench felt off today, couldn't get any drive through my feet, but still hit the minimum numbers so hopefully it's clicking...
  11. zcol94

    Zcol's log

    Meet prep week 3 off day Weight 185.5 Hiit 30 hard/ 40 easy 6 rounds on ergo rower Barbell shrugs 135*10 185*8 185*8 185*8 185*8 Standing calf raises 135*12 185*10 185*10 185*10 185*10 Easy day, took everything real slow with long pauses at the top. Bench tomorrow
  12. zcol94

    EC stack + PWO?

    If you handle stims well you can mix it with whatever you want, just keep an eye on your blood pressure and your heart rate.... As an example on my heavy days I use a heaping scoop mesomorph with 25 mg ephedrine, no ill effects that I've seen
  13. zcol94

    Dmaa banned by the FDA

    I'm gonna wait on a couple more sources before I go out an stock up.... Marc talks alot... Love that mts whey though
  14. zcol94

    Zcol's log

    Meet prep week 3 day 2 Weight 186.5 Deadlift 1's Deadlift Work up 285*5 320*3 360*1+ (3) 375*1 + 5 sec hold at the top Front squat / hanging knee raise 135*5/8 185*5/8 185*5/8 185*5/8 185*5/6 Ab wheel on bosu ball 10 8 8 Cable crunches 6 ( too heavy ) 12 ( too light ) 8 8 Felt a little...
  15. zcol94

    Zcol's log

    Meet prep week 3 day 1 Weight 191 Ohp 1's Ohp Work up 130*5 145*3 165*1+(3) + 2 push press Cgbp 135*5 165*5 205*5 225*4 205*5 205*3 155*8 Seated cable row v-handle 5 sets of 10 reps Side/front/rear delt Db raise 15 lb Db* 3 rounds of 10 reps each Weights on ohp felt better than they have...
  16. zcol94

    Zcol's log

    Arms day Weight 183 Ez bar preacher curl 10 10 8 8 8 Skull crusher 8 8 8 8 8 Cable curl/ triceps extension superset 12/12 12/12 12/12 Overhead cable curl/ overhead triceps extension 12/12 12/12 12/12
  17. zcol94

    Zcol's log

    I brought this up to a guy at work a couple days ago, I haven't felt any of the little sharp pains I used to get, when i pick something up wrong or miss a step, in a few months it seems like..... now it just needs to stay that way
  18. zcol94

    Zcol's log

    Meet prep week 2 day 4 Weight 185.5 Squat 5s Squat Work up 240*5 275*5 315*5 Conventional Deadlift 205*8 225*8 245*5 265*5 Cable crunch 5 sets of 10 Hanging leg raise/ Ab wheel on bosu ball 8/10 6/10 Solid day, back was fried on the deadlifts and abs were done by the time I finished the...
  19. zcol94

    Zcol's log

    Meet prep week 2 day 3 Weight 186.5 Bench press 5s Bench Work up 170*5 195*5 225*5 Weighted pull ups +35*5 +35*5 +35*5 Bw*8 Bw*5 Bw*3 Weighted dips +35*3 +70*8 +70*8 +70*8 +70*6 +70*5 Drop weight Bw*5 Chest supported row 45*12 70*10 70*10 Side/front/rear delt raise giant set 3 rounds 17.5...
  20. zcol94

    EC Stack vs. Morning YC and Later EC stack Use

    I found it somewhere on reddit a couple years ago, link might not be good anymore
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