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  1. zcol94

    Zcol's log

    Cycle 3 week 3 day 2 Weight 191 Deadlift 1s Deadlift Work up 275*5 315*3 350*1 365*1+(3) Leg press 380*8 470*8 530*6 Front squat 135*5 185*5 225*4 245*3 265*3 Deadlifts felt like crap but the program says my amrap at my TM should be between 1-4 reps, and I hit that
  2. zcol94

    Zcol's log

    Cycle 3 week 3 day 1 Ohp 1s Weight 193 Ohp Work up 120*5 140*3 155*1+(3) Cgbp 185*3 sets of 8 reps Bb row 135* 3 sets of 8 Bw Pull up/dips 6/12 6/12 6/12 Left shoulder felt like crap, tried everything I could but I couldn't get it to loosen up, hit my reps deadlifts tomorrow 1+ set @ 365
  3. zcol94

    Zcol's log

    Cycle 3 week 2 arm day Weight 181 Pull ups 4 sets of 6 @bw+45 Dips 4 sets of 6 @bw+90 Bb curl 45*12 65*8 85*8 Db curl 35*8 20*12 Overhead cable curl 2 sets of 12 Cable curl 21's 1 set Skull crushers 75*4 sets of 8 Single arm triceps extension 3 sets of 12 each arm
  4. zcol94

    The New Product Release Thread

    Dang I didn't think about pm training... A slow release could really mess up getting to sleep a couple hours later, but I hit the gym at 4am most days so... Not an issue for me
  5. zcol94

    The New Product Release Thread

    So if it releases slower as it theoretically should, then that 450 number shouldn't scare ppl away from it since over half the caffeine content is going to give a very different feel than a typical pre-workouts caffiene
  6. zcol94

    The New Product Release Thread

    I realize it's 450 caffeine, which is high for some ppl (not me) But what's up with the "sustained release" caffeine. I don't think I've had that before
  7. zcol94

    Zcol's log

    Cycle3 week 2 day 4 Weight 182 Squat 5s Squat Work up 235*5 270*5 305*5 Conventional Deadlift Work up 240*5 240*5 240*5 Leg curl/ leg extensions s/s 12/12 12/12 4-6-6/12 Gonna hit some core work tonight, went smooth today, but I'm looking forward to moving some weight next week with my amrap...
  8. zcol94

    Zcol's log

    Rest day pm. Warm up Weighted pull ups +45*5 +45*5 +45*5 +90*1 +0*12 Supersetted with weighted dips +45*8 +70*8 +90*6 +90*6 +0*20 Nearly every set was a PR just because its never tried to go that heavy... Doing dips/ pull ups with >45 lbs felt pretty cool
  9. zcol94

    Zcol's log

    Cycle 3 week 2 day 3 Bw 183 Bench 5s Bench Work up 165*5 190*5 215*5(all reps paused) Ohp fsl 105* 3 sets of 8 Db row/ slight incline bench superset 75*8/65*8 75*8/65*8 75*8/65*8 Pull up/ dip superset 8/12 8/10 7/12 3/8 I know it's a "light" day today but bench felt great today, I switched...
  10. zcol94

    Zcol's log

    "Rest" day Pull up 1 rep 1 rep Weighted pull up 35*3 Hanging leg raise 10 Seated calf raise 90*12 Weighted pull up 35*4 Hanging leg raise 10 Seated calf raise 90*12 Weighted pull up 35*5 Db side bend 50*12 per side Weighted pull up 35*5 Db side bend 50*12 per side Weighted pull up 35*5 Kneeling...
  11. zcol94

    Ph help

    Yea make a td, or mix it up in liquid like a research chem. capping seems like more trouble than its worth to really nail the dosing per cap
  12. zcol94

    Zcol's log

    Cycle 3 week 2 day 2 Weight 191 Deadlift 5s Deadlift Work up 240*5 275*5 315*5 Single leg leg press 90*12 each leg 90*12 each leg 180*8 each leg 230*4 each leg Both legs 230*25 Lying leg curl/ leg extensions 12/12 12/12 12/12 No rest between sets Core work Deadlifts felt heavy as hell...
  13. zcol94

    Zcol's log

    Cycle 3 week 2 day 1 Weight 190 Ohp 5s Ohp Work up 105*5 120*5 140*5 Cgbp 135*5 165*8 165*8 165*8 Barbell row w/ bench grip 135*8 135*8 135*8 Pullups/ dips 8/12 8/12 5/10 3/10 Everything moved pretty well, just 5s week with no amrap sets so it'll be a little boring but I'll get through it
  14. zcol94

    Zcol's log

    I'll keep these cues in mind next time I squat
  15. zcol94

    Zcol's log

    Cycle 3 week 1 day 4 Weight 188 Squat 3's Squat Work up 260*3 305*3 330*3 + set with TM 355*1+(4) RDL 135*8 185*9 225*8 Lying leg curl 3 sets of 8 Drop set on last set Solid day, had more in me on the squats but hips were starting to rise so I called it there... Not sure if I explained this...
  16. zcol94

    Zcol's log

    Cycle 3 week 1 day 3 Weight 186 Bench 3s Bench work up 175*3 200*3 225*3+(6) 250*1 Fsl close grip 175*12 175*8 Pull up/ dips 8/8 8/8 8/8 6/8 Cable Tri ext./ cable curl/ face pulls 3 rounds of 12 reps each
  17. zcol94

    21's

    ^that's the kind of curl I was talking about... No idea of the actual name for them though
  18. zcol94

    21's

    21's are good for a crazy pump, I like overhead cable curls for trying to create a "peak" use it as a high rep finisher for the day... And 1 dedicated day to arms is plenty but if you want you can add 3-5 sets of bicep work every day, I do 3 sets of 25 hammer curls every day as a part of my warm...
  19. zcol94

    Zcol's log

    "Off day" Abs - Dead bugs Bird dogs Reverse crunches Push up position plank moving a Db side to side 3 sets of each of those Biceps Bb curl- 45*8 65*8 85*8 105*6 Db hammer curl 30*8 40*8 30*8 drop 17.5*10+ ISO hold~ 10 seconds Not much but my core feels fatigued so I got something done...
  20. zcol94

    Zcol's log

    Cycle 3 week 1 day 2 Weight 185 Deadlift 3s Sumo Deadlift Work up 260*3 295*3 330*3+(6) Joker sets 375*1 405*1 Front squat 185*8 205*8 225*6 405 felt slow but I should have got it on my phone, deads always feel slow once they start getting heavy. Ran out of time with the extra sets on...
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