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  1. NomZ

    NomZ Totals 1500+

    Shoulder the other day, didn't log. Today 190.5lbs HAM Day Standing Calve Raise 5x20 GHR BWx4x12 Long Stride Walking Lunge BWx3x15 Reverse Hyper 90x4x10 Conventional Deadlift 315x3x8 belted 315x8 beltless/shirtless
  2. NomZ

    NomZ Totals 1500+

    Knee is pretty good, just tracking issues right now on the left knee, all the swelling in the knee last year kind of re-wrote how it tracks now. So sorting out that main issue. Shoulder Day Rear Flies/Facepulls 10'sx4x15/x4x20 DB Lateral Raises 20'sx3x12 20'sx10 Alternating Front Raises...
  3. NomZ

    NomZ Totals 1500+

    191lb Standing Calve Raise 135x2x15 135x15/15 135x15/12 135x15/5 Double KB Goblet Squat 52'sx3x8 Close Stance Walking DB Lunge 30'sx2x12 35'sx10 40'sx10 BB BSS 45x4x15 ugh High Bar Parallel Box Squat 225x2x6 235x2x6
  4. NomZ

    NomZ Totals 1500+

    Fasted 191.5lb Chest Supported DB Row +strict 40x2x15 55x2x12 60x2x10 Lat Pulldown/Front Pulldown 4x8/4x12 Supinated Cable Row 4x8 Bis
  5. NomZ

    NomZ Totals 1500+

    Ham Day Standing Calve Raise 135x20 185x4x18 GHR BWx4x12 Wide Stance Box Squat +flat soled above parallel +3sec eccentric & 1sec pause 145x3x8 215x8 Sumo Deadlift +frog stance 245x4x8
  6. NomZ

    NomZ Totals 1500+

    I'm getting pretty close man, 191 this morning. Not letting myself get below 185, then bulk to 200+
  7. NomZ

    NomZ Totals 1500+

    Shoulder Day Rear DB Fly/Facepull 8'sx20/20 8'sx15/15 8'sx12/12 8'sx12/12 DB Lateral Raise 20'sx2x12 20'sx2x10 DB Alternating Front Raise 15'sx12 20'sx10 20'sx10 20'sx8 Seated DB Military OHP 40'sx8 65'sx8 65'sx8 55'sx8/40'sx6 drop set 55'sx8/25'sx8 drop set Trap Bar Shrug 205x2x15...
  8. NomZ

    NomZ Totals 1500+

    Chest Day Flat DB Neutral Bench/Band Fly 75x12/x10 75x11/x8 75x10/x8 75x10/x8 DB Incline Bench/Flat DB Neutral Bench 65x8/40x10 55x10/40x10 55x10/40x10 55x10/35x10 Decline DB Neutral Bench/Decline DB Fly 65x4x8...25x4x10 Dual Cable Fly/Pushup x4x15/BWx4x6
  9. NomZ

    is 5/3/1 for me - fellow PL help me please!

    Bench press after OHP. Moderate volume squat triples before deadlifts as a pre-fatigue.
  10. NomZ

    is 5/3/1 for me - fellow PL help me please!

    Agreed with Rodja on a few points. Pick one and stick with it. 5/3/1 is fine, but you need to make it work with the frequency being lower and increasing the accessory volume. I also always benched twice a week on 5/3/1 and squatted twice a week.
  11. NomZ

    NomZ Totals 1500+

    Quad Day Standing Calve Raise 135x2x15 135x2x15/5 rest pause KB Goblet Squat 88x4x8 DB Walking Lunge: Close Stride 30'sx2x12 30'sx2x10 BB Bulgarian Split Squat 45x15 65x15 65x15 65x15 Parallel High Bar Box Squat +3sec eccentric - 1sec pause 225x4x6 No carbs all day or pre-wo pump...
  12. NomZ

    NomZ Totals 1500+

    Ham Day Standing Calve Raise x5x20 GHR BWx12,10,10,10 Wide Stance Pin Squat +flat shoe 6" high 135x4x8 185x8 Reverse Hyper x4x10 Medium Stance Sumo Deadlift +against doubled minis 135x6 (300 at top) 225x6 (390) 315x6 (480) 315x6 (480) 315x6 straight weight
  13. NomZ

    NomZ Totals 1500+

    193.5 weight back down from cheating. Shoulder Day Rear Flies/Facepulls 8'sx20/20 8'sx15/15 8'sx12/12 8'sx10/12 DB Lateral Raise 20'sx12 20'sx12 20'sx12 15'sx12 Alternating DB Front Raise 15'sx12 15'sx12 15'sx10 15'sx10 Seated DB Military Press 55'sx8 65'sx8 55'sx8/35'sx8 50'sx8/25'sx8...
  14. NomZ

    NomZ Totals 1500+

    My shrinking waist isn't an issue luckily, but I do preferr the KBs as long as I can get full ROM. ARMageddon day, same as last time, just more weight.
  15. NomZ

    NomZ Totals 1500+

    Yessir, trying to get lean and then bulk up when I'm nice n healthy and can maximize the calories. Back Day Incline Bench KB Row +pronounced thoracic flexion into extension 53'sx2x15 53'sx2x12 53'sx2x10 MG Pullup...Straight Arm Pulldown monster mini band x4x8...x4x10 Supinated Seal Row 115x8...
  16. NomZ

    NomZ Totals 1500+

    I'm trying man. I think if I actually look like I lift, then start lifting heavy, then I'll be lifting real heavy. Quads/calves up 0.5" from being down 2.5"/1" (quads/calves) from the injury and 15lb weightloss over the last half of last year and my waist is down 1.5".
  17. NomZ

    NomZ Totals 1500+

    #2 for the day to work off all the carbs I ate, plus my schedule is screwed. Quads Day Brrahhh Standing Calve Raise x2x15 x15/10 RP x15/6 RP Goblet Squat 70x8 88x3x8 Short Stride DB Lunge 25'sx2x12 30'sx2x10 BB BBS 45x5x15 High Bar Box Squat +belted 3sec eccentric + 1sec pause 215x4x6
  18. NomZ

    NomZ Totals 1500+

    Chest Day Brooooooooooooo Flat DB Bench...Flat Band Fly 85x10/x12 85x12/x12 85x8/x10 85x8/x10 DB Incline Bench...Flat Neutral DB Bench 65x6/40x10 55x10/35x10 55x8/35x10 55x8/35x10 DB Decline Bench...DB Decline Fly 55x10/25x10 65x10/25x10 65x10/25x10 65x10/25x10 Cable Crossover...Pushup...
  19. NomZ

    NomZ Totals 1500+

    Post. Chain Day Standing Calve Raise x3x20 x2x15 Seated Leg Curl 135x2x12 135x3x10 Standing Alternating BB Lunge 60x2x12 70x2x12 Lowbar Goodmorning 165x10 155x10 155x10 155x10 Medium Stance Sumo Deadlift +beltless DOH 245x2x8 315x2x8
  20. NomZ

    NomZ Totals 1500+

    Shoulder Day Rear DB Fly/Band Facepull 5'sx2x20...x2x20 5'sx2x15...x2x15 DB Lateral Raise 20'sx12 15'sx12 10'sx12 10'sx12 Alternating Front DB Raise 10'sx15 15'sx10 15'sx10 15'sx8 Seated DB OHP 55'sx8 55'sx8 55'sx8/40'sx8 drop set 55'sx8/40'sx6 drop set Trap Bar Shrug 185x3x15...
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