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  1. zcol94

    Zcol's log

    It was easier than I thought it would could have easily done more reps on everything besides bench, my chest is fried, upper body hyper tomorrow no benching squatting or dead lifting... Finally lol
  2. zcol94

    Zcol's log

    Squat 135*5 205*5 255*9 255*9 255*9 Bench Bar*15 115*5 155*5 190*9 190*9 190*9 Deadlift 135*5 185*5 235*3 255*7 255*7
  3. zcol94

    Zcol's log

    Yea man, squats 3 times a week, bench 3 times a week, Deadlift twice a week, with varying intensity and volume
  4. zcol94

    Zcol's log

    Make up day Missed 2 days during the week so I made up most of it today Deadlift 135*10 225*5 295*4 295*4 Bench press 135*8 180*5 205*3 225*3 225*3 225*6 Squat 135*5 225*5 290*5 290*5 290*5 Cable crossovers 2 sets of 15 Lat pulldown 2 sets of 15 Seated cable row 2 sets of 15 1 drop set of 8...
  5. zcol94

    Zcol's log

    Was supposed to do lower body assistance work but I ran out of time, bench was tough after benching Tuesday and having an upper body hyper day yesterday
  6. zcol94

    Zcol's log

    Squat and bench Squat 135*5 185*5 225*3 275*7 275*7 275*7 Bench Bar*10 135*5 205*7 205*7 205*6
  7. zcol94

    Zcol's log

    Thanks man, it was pretty fun, nice change of pace
  8. zcol94

    Zcol's log

    Upper hyper 45 - 60 second rest on everything Incline db bench 3 warm up sets 60*8 70*8 70*8 Lat pull down 8 reps 8 reps 6 reps Seated V handle row 8 reps 8 reps Seated plate loaded ohp machine 140*7 140*7 Ez bar curls 40*8 50*8 60*8 60*8 60*6 Machine bicep curls 20 reps 15 sec rest 10...
  9. zcol94

    Zcol's log

    Thanks, it looks solid, I just skimmed through the entire program a few minutes ago and I think I'll like it
  10. zcol94

    Zcol's log

    Thanks, they're gonna work their way up today was around 72% of training Max by Friday I'll be doing sets with about 85%
  11. zcol94

    Zcol's log

    No longer doing 531 My fiance want to train with me and tried 2 weeks of 531 but she doesn't like it, she's used to a much higher rep range and thinks its boring so I found something somewhat in the middle and it looks good to me Layne Norton's ph3 It's a lot different than what I'm used to...
  12. zcol94

    Zcol's log

    Ghar1ne note- Just over a month in and I upped the dose to 20 mg 2 weeks ago sleeping like a rock and since going up to 20 its very hard to get up in the morning and I didn't see much hunger wise at 10 mg but at 20 im hungry all the time I cannot get enough food, and my lower back is feeling...
  13. zcol94

    Zcol's log

    Yea and im in Houston TX 100 degrees with 90% humidity... It doesn't sound too appealing haha
  14. zcol94

    Zcol's log

    Ohp 3's Ohp Bar *10 95*5 115*5 125*3 135*3 145*6 115*8 Dips/pullups superset 12/6 12/6 12/8 Hammer strength incline bench 140*12 230*12 230*6 drop 140*5 drop 50*8 Machine side lateral raise 20 reps 15 reps 12 reps drop weight 8 reps drop weight 8 reps
  15. zcol94

    Zcol's log

    Yea its 40/ month But they've got 2 prowlers, a mono and tons of strongman implements... But no ac and no heat... It looks like a cool place to train
  16. zcol94

    Zcol's log

    Late update on squat and bench from Friday and Saturday Bench Bar *10 110*5 145*5 185*5 215*3 255*3 Incline db bench 65 *8 65*8 65*8 T bar row 90*12 135*8 drop to 90*4 90*12 drop to 45*8 Squat 135*5 185*5 225*5 275*3 315*3 345*3 365*1 Yeah this gym sucks but im gonna make it work for a...
  17. zcol94

    Zcol's log

    Deadlift 135*5 185*5 225*5 275*3 315*3 Machine hack squat 230*8 Killed my knees Lying leg curl 3 sets of 12 Standing calf machine 15 reps 15 reps 20 reps rest 10 sec. 15 reps I miss my old gym, it didn't have a ton of equipment but it also had a small amount of members, rarely had more than 5...
  18. zcol94

    Zcol's log

    Its been a little while, changing work schedule and location, moving to a new apartment a new gym and the holidays, training got put on the back burner but ive been back in the gym this week, ill be back to updating my workouts after my deadlift session tonight
  19. zcol94

    Zcol's log

    Squat 5's Squat Bar*8 150*5 185*5 220*3 240*5 275*5 315*8 240*8 240*8 240*8 Narrow stance machine leg press 12 10 16 Supersetted with bodyweight hyper extensions 10 10 10 Squats felt great minus my conditioning, I feel I definitely have the strength to go well beyond those reps but im so...
  20. zcol94

    Zcol's log

    Decent session, didn't have a pre workout drink and won't for a couple weeks, and ill be hitting the gym in the afternoon since ill be getting off at 330
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