NomZ Totals 1500+

Hyde said:
It's not so bad really. You can look cut at the beach a few times a year and look like a regular guy in a shirt always, or you can look fat at the beach a few times a year and look jacked in a shirt always. It feels pretty good that people naturally assume I play football or am a lifter now.
Click to expand...

Trust me, I understand, just can't dive into the milk and cookies too hard.
 
NomZ said:
I srsly want to be a solid 230, but my body dysmorphia won't allow that body fat gain.

This is really the first time I'll be taking diet really serious, so I'll see where it takes me. I usually just loosely track, then binge eat any free food I can get my hands on lol.
Click to expand...

Well I wouldn't be surprised if you learn a lot about how your system works in this process and can really make some moves, both short and long term.
 
herderdude said:
Well I wouldn't be surprised if you learn a lot about how your system works in this process and can really make some moves, both short and long term.
Click to expand...

I mean I know it all, I just never apply it to myself bc I'm lazy lol.

But you're right, I'll be seeing my reaction to input.
 
NomZ said:
I mean I know it all, I just never apply it to myself bc I'm lazy lol.

But you're right, I'll be seeing my reaction to input.
Click to expand...

I'm the same way. I know the principles, never apply them, and don't know my body's little variances from the template.
 
Sled Backwards Drag + Forward Pull
150x3x75' each

DOH Conventional Deadlift
+Ohio Bar
+belt
375x5x5

Floor RDL
+belt less
318x3x4

Glute Bridge
155x3x10
 
He arises from the dead...


Had a two week vacation, got about 3 gym hotel workouts in over that time, and 3 days of skiing the last week. Knee didn't explode skiing, so I'm very happy.


Day 1 under new guidance:

Flat DB Neutral Bench...Band Chest Fly 120sec rest
65x12...MBx12
65x10...2-MBx6
65x8...MBx8
65x8...MBx8

Seated DB Military Press...Lateral DB Raise 120sec rest
45x10...15x10
40x10...15x10
35x10...15x10
30x10...15x10

Dips
BWx3x10

Cable Extensions
70x15
70x15
90x10
90x10

The pump and the weakness, got wrecked.
 
Sean1332 said:
Annnnnd welcome back. Have fun getting back into squats and pulls lol
Click to expand...

Thanks!

Not looking forward to it, but I am definitely easing back into the lower leg training, so that will be interesting.
 
199lbs

Pull Hyper Day

WG Pull-up
BWx10,8,8,6,4

Seated Cable Row
150x12
150+MBx3x12

DB Pullover
25,35,45x15
Scrapping, pec minor pain on right side.

EZ Preacher Curl
65x4x12

DB Hammer Curl
35x10,8,8

Trap Bar Shrug
135x25,20,15,15,15

Gross pump.
 
Lower Rehab + Lower Power

Circuit 3x
Walking Lunge BWx10
Walk Out into Mountain Climber BWx10
Bird Dog x10
TKE green band x12

Front Squat
155x3
185x3
185x3

GHR
BWx2x10
BWx2x8

4" Conventional Deadlift
225x3x6
315x6
 
herderdude said:
How did all that feel?
Click to expand...

Front squats felt a little sketch at the bottom, more mental though. I can bend the knee today and the only thing I feel is DOMS though.
 
Upper Power

Double KB OHP
12'sx10
16'sx8
20'sx6
24'sx5
24'sx5

Neutral Flat DB Bench
75x5
105x3x3

Weighted Chin
45x3x5

Pendlay Row
185x3x5
 
NomZ said:
Front squats felt a little sketch at the bottom, more mental though. I can bend the knee today and the only thing I feel is DOMS though.
Click to expand...

This is good news.
 
RegisterJr said:
This is good news.
Click to expand...

Indeed, let's hope it holds up.


Warmup x3
Foam Roll
Static Stretch
Walking Lunge BWx12
Banded SQ BWx12

Walking Lunge
BWx15
10'sx15
10'sx12
10'sx12

RDL
225x2x8 beltless
225x3x8 belted

SSB Parallel Box Squat touch and go
155x10
205x10
155x10
115x10
 
Repeat of Push Hypertrophy with more intensity:

Incline Neutral DB Bench...MB Fly
65x12...MBx12
65x12...MBx12
65x12...MBx12
65x10...MBx12

Seated DB Military...DB Lateral Raise
45x12...10'sx10
45x12...10'sx10
45x10...10'sx10
45x12...10'sx10

Dips
BWx3x10

Tricep Pushdowns
80x15
80x15
90x10
90x10
 
Hyde said:
You doing 2 upper and 2 lower days a week right now?
Click to expand...

1 Push Hypertrophy, 1 Pull Hypertrophy, 1 Upper Power, 1 Lower Hypertrophy, 1 Lower Power

So 5 days total, 3 upper, 2 lower.


Pull Hypertrophy

Wide Grip Pullups
BWx11,9,8,7

Seated Cable Row
120+LBx12
120+LBx12
120+LBx10/120x10
120+LB/120x10

MiniBand Assisted Close Grip Chinup
MBx3x6
MBx5

Standing EZ Curl
55x10
55x10
55x8
55x8

Bilateral DB Hammer Curl
35x10
35x7
30x8

Trap Bar Shrug
155x25
155x20
155x18
155x15
155x15
155x12
 
Last night's workout:

Lower Body Power

Warmup Circuit x3
Walking lunge x10...Walk Out into Mountain Climber x10...Bird Dog x8...TKEx12

Front Squat
195x3x3

GHR
BWx10
BWx10
BWx8
BWx8

4" Deficit Conventional DL
275x6
+belt
315x6
315x6
315x6
 
Hyde said:
You know 4" def axle dead is an event at the Arnold this year...there's still time!!!
Click to expand...

I'm too fragile and weak, lol
 
Hyde said:
You know 4" def axle dead is an event at the Arnold this year...there's still time!!!
Click to expand...

Yeah dude. The two guys competing at the arnold were training for that today. Theyve got 675 for reps on that 4" deficit. Fuk that.
 
No thanks to all that.


Upper Power

Medium Grip Pullup
45x5x3

Double KB OHP
30'sx5
53'sx3x5

Pendlay Row
175x5
175x5
155x7

Close Grip Bench 3sec ecc/1sec pause
185x3x5
 
Lower Body Hypertrophy

Lunge
BWx3x12
15'sx15
15'sx15
15'sx12
15'sx12

RDL
+belt
245x3x8
225x2x8

Parallel Box SSB Squat
+belted touch and go
225x10
-belt
155x12
155x1-
 
Push Hypertrophy

15* Incline Neutral DB Bench...MiniBand Fly
70'sx12...x12
70'sx12...x12
70'sx10...x12
70'sx10...x12

Seated DB Military OHP...Lateral DB Raise
50'sx12...10'sx10
50'sx12...10'sx10
50'sx9.....10'sx10
50'sx8.....10'sx10

Dips
BWx3x10

Cable Pushdowns
80x15
80x15
80x10
80x12
 
Pull Hypertrophy

WG Pull-up
BWx12,10,8,5

Seated Cable Row
120x2x12
100x10/70x10 drop
85x10/55x10 drop

CG Lat Pulldown
60x10
50x10
42.5x2x10

Barbell Curl
50x2x10
50x8
40x8

DB Bilateral Curl
35x8
30x8
25x8

Trap Bar Shrug
155x25,20,20,20,15,12
 
Hyde said:
#shruglife #trapzilla #trappedinthecloset
Click to expand...

Lol I guess my coach thinks I have baby traps...


Friday pre-oral surgery quick lift in 30 mins:

Front Squat...Weighted MG Pullup
175x3...45x3
205x3...45x3
205x3...45x3
205x3...45x5

Double KB Swing...Double KB OHP
44'sx3x10...44'sx3x6

Won't lift till Monday or later...
 
First day back, mouth guard nicked my already cut up gum and bled a little, but pain-free otherwise.

Warmup x3
Walk out to mountain climber x5, BW lunge x10, TKE x10

DB Lunge
15'sx15
15'sx15
20'sx12
20'sx12

RDL
+belt & 3sec eccentric
245x5x8

16" Step-Up
BWx2x12 each leg
BWx2x10 each leg

SSB Parallel Box Squat
+touch n go belted
235x10
195x10
-belt
145x10

Good feeling workout, leg strength is coming back and old man knee isn't killing me, still a long way to go.
 
Upper Push Hypertophy

Neutral DB Incline Bench...Band Fly
75'sx10...x12
75'sx10...x12
75'sx9.....x12
75'sx9.....x12

Seated DB Military...DB Lateral Raise
50'sx12...10'sx12
50'sx10...10'sx12
50'sx10...10'sx12
50'sx10...10'sx12

Dips
BWx3x12

Tricep Pushdown
90x2x15
90x2x12
 
herderdude said:
Swoliosis
Click to expand...

Trying, slowly pushing more reps or weight each session and I'm not falling apart. Bodyweight at 196.5 and very slowly dropping...
 
NomZ said:
Trying, slowly pushing more reps or weight each session and I'm not falling apart. Bodyweight at 196.5 and very slowly dropping...
Click to expand...

Stay with it, man. We're patiently waiting for you to throw down once again.
 
Fasted, pre-wo-less, oops

Upper Pull Hypertrophy

WG Pullup
BWx13,10,8,4

Seated Cable Row
130x12
130x12
110x10/80x10
100x10/70x10

CG Lat Pulldown
100x2x10
85x2x10

Standing Straight Bar Curl
50x2x12
50x10
50x8

Bilateral DB Hammer Curl
35x10
35x10
30x8

Trap Bar Shrug
175x25
175x20
175x18
175x15
175x15
175x15
 
Lower Power
196lbs

Front Squat
210x3x3 RPE 7

SSB Goodmorning
155x2x10
155x2x8
RPE 9

Sumo Against Bands
245x6 against double minis
245x6 against light band
245x6 against double lights
245x6 against double lights
RPE 7
 
How'd the knee like sumo? Or front squats for that matter? Got anybody in the fit expo this year?
 
herderdude said:
How'd the knee like sumo? Or front squats for that matter? Got anybody in the fit expo this year?
Click to expand...

Felt fine for both, fronts look like doodoo, but starting to feel easy on the legs.

Negative, next week USPA Collegiates, then USAPL Spartan Champ, then USPA regional meet in the next 4 weeks though lol.


Saturday AM Fasted Workout
Upper Power

Medium Grip Pullup
+55x3x3
+45x2x3

Double KB OHP
53x5
61x5
61x5
53x5

Pendlay Row
155x4x6

CGBP
185x4x5 paused
 
Lower Hypertrophy

Walking Lunge
BWx3x12
20'sx15
20'sx15
20'sx12
20'sx12

DB RDL
65'sx8
75'sx8
105'sx4x8

DB Bulgarian Squat
+unilateral DB
25x2x12
25x2x10

High Bar Parallel Box Squat
4sec eccentric, 1sec pause, Xsec concentric
185x4x6
 
Hyde said:
One rep, one session, one day at a time baby!
Click to expand...

Slowly starting to feel stronger again buddy!


Upper Push Hypertrophy

Incline Barbell Bench Press
+3sec eccentric - 1sec pause 4" off chest - 2sec concentric
135x12
135x9
135x9
135x8

Seated DB Military...Lateral DB Raise
50'sx12/10'sx12
50'sx10/10'sx12
50'sx10/10'sx12
50'sx9/10'sx12

Dips
BWx3x12

Cable OH Extension
80x2x16
90x2x12
 
194.5lbs

WG Pullup
BWx14
BWx11
BWx10
BWx5

Cable Row
150+LBx8
130+LBx12
130+LBx12/130x10
110x10/100x10

CG Chinup
BWx4x6

Standing EZ Bar Curl
65x12
65x12
65x10
65x8

Bilateral DB Hammer Curl
35x8
30x8
25x10

Trap Bar Shrug
175x25,25,20,18,18,15
 
Sean1332 said:
Pull-up show off
Click to expand...

Hyde said:
Fock your 195lb wide grip pull-ups! Try being fat like the rest of us and see what happens!
Click to expand...

I used to sets of 20, calm down bros.

Also, could do the same amount of pullups with 20lbs more weight at 215.

And actually my dry AM weight is 194.5lbs...


Lower Power

Front Squat
218x3x3 belted

SSB Goodmorning
155x12
155x10
155x8
155x8

Sumo Deadlift Against Bands
+belt against doubled minis
275x4x6 (445 at the top)

Front squats coming along, a little less dog taking a **** form. Finally put some anchors on our deadlift platforms and doubled minis put around 165 at the top on the bar.
 
Lol I'm just being dumb - I don't wanna jinx it, but I've managed to increase my upper back strength a good deal past 4-5 months, to the point where I hit 11 solid pull-ups doh yesterday at 232. 14....give me a bit more time!
 
Hyde said:
Lol I'm just being dumb - I don't wanna jinx it, but I've managed to increase my upper back strength a good deal past 4-5 months, to the point where I hit 11 solid pull-ups doh yesterday at 232. 14....give me a bit more time!
Click to expand...

Want to get good at pullups? Do More pullups!

Does jack for strength though, good for hypertrophy.
 
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