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NomZ Totals 1500+

Pull-ups are literally the only way to get better at pull-ups. I don't care how strong you can row or lat pulldown. It's different for whatever reason
 
liftandswim said:
Pull-ups are literally the only way to get better at pull-ups. I don't care how strong you can row or lat pulldown. It's different for whatever reason
Click to expand...

No doubt
 
Fasted 194lbs

Medium Grip Pullup
55x5x3

Double KB OHP
44'sx5
53'sx7
53'sx7
53'sx7
53'sx6

Pendlay Row
165x3x6

CBBP
+3sec ecc - 1sec pause
195x3x5
 
Lower Power, switched my schedule up so high carb days fall on the weekend for the gains.

High Bar Free Squat
225x5
245x5
245x5
245x5
245x5

Reverse Hyper
50x5x12

16" Conventional Deadlift
+off blocks belted
315x4
365x4
415x4
465x4

Kneeling Ab Wheel
BWx3x10

TRX Pike
BWx3x10
 
Switched up my schedule, which means I just did this workout Sunday, which means it sucked more this time.

Medium Grip Pullup
60x3x3
55x2x3

Standing BB OHP
135x5x3

Pendlay Row
175x3x5

CGBP
+3sec eccentric - 1sec pause
205x3
185x5
185x5
 
193.5lbs, who wants to do 181's with me?

Ley Hypertrophy

Lunge
BWx3x12
20'sx2x15
25'sx2x12

DB RDL
65'sx8
85'sx8
105'sx5x8

Bulgarian Split Squat
+DB in opposite arm
35x4x12

High Bar Box Squat
+4sec eccentic - 1sec pause onto below parallel box
205x4x6

Real good feeling leg day, pain free!
 
Hyde said:
Awesome to hear. What's your biggest raw squat and dead single, gym or meet?
Click to expand...

Best all time lifts are in a meet 530/293/650 at 198.


Hybridized today because Monday starts a new training phase: volume/bro death building....

Chest Hypertrophy
193.5

DB Neutral Flat Bench...Light Band Fly no rest movement to movement, 120sec rest between
70'sx10...LBx12
70'sx12...LBx12
75'sx8.....LBx10
75'sx8.....LBx10

DB Incline Bench...Flat Neutral DB Bench no rest move to move, 120sec rest between
65'sx8...45'sx8
55'sx10...35'sx8
55'sx10...35'sx8
55'sx10...35'sx8

DB Decline Bench...DB Decline Fly same rest protocol as above
65'x4x10...25'sx4x10

Ugh my pecs feel stupid.
 
Back Day

Incline Bench KB Row
+pronounced thoracic flexion into extension
20'skgx2x15
24'skgx2x12
24'skgx2x10

MG Pullup...Straight Arm Pulldown
BWx8...x8
BWx6...x8
LB assisted x8...x10
LB assisted x8...x10

Supinated Seal Row
145x6
115x10
115x10 drop set 95x10
115x10 drop set 95x6

DOH Deadlift...Shrug
225x6...225x15
315x6...315x8
315x6...315x6
225x6...225x12

Oy
 
195 after superbowl refeed, lol


Quad Hypertrophy Day

Standing Calve Raise
x2x15
x15/10 drop set
x15/8 drop set

Goblet Squat
70x4x8

Short Stride Walking Lunge
25'sx2x12
25'x2x10

BSS
45x3x15 barbell

High Bar Box Squat
+3sec eccentric - 1sec pause to just below parallel
205x4x6

**** my legs.
 
Sean1332 said:
Fatty. And yeah, **** your legs. Everyone of those exercises is no fun lol
Click to expand...

Even my belt is getting loose on me, need to adjust it, or just leave it loose for the core gainz.

Yep, it sucked, just the high ass reps. Legs are back up in size and knee is still happy.
 
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
235x12/185x12/135x12
235x11/185x10/135x11
 
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
 
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
20x12/BWx5
15x3x15/BWx3x5
 
#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
 
Hyde said:
Gonna have such baller anterior development
Click to expand...

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".
 
Hyde said:
So you are also leaner currently?
Click to expand...

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
115x8
120x8/100x8 drop set
120x8/100x8 drop set

DOH Deadlift...Shrug
245x6...245x8
245x6...245x8
245x6...245x8
245x6...245x8
 
herderdude said:
Better contraction with no big dumbbell ends to hit you on the hip or belly or wherever you take your rows to.
Click to expand...

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.
 
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

Trap Bar Shrug
195x3x15
235x12/185x12/135x10
235x10/185x10/135x8
 
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
 
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 ingredients and my quads get so pumped, dumb.
 
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
 
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
255x10/205x10
235x12/185x10/135x10

Serious pump with 0 carbs in the tank and a Rockstar Ultra.
 
Hyde said:
Can you imagine if you ate to grow?!
Click to expand...

I'm getting pretty close man, 191 this morning. Not letting myself get below 185, then bulk to 200+
 
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
 
Fasted 191.5lb

Chest Supported DB Row
+strict
40x2x15
55x2x12
60x2x10

Lat Pulldown/Front Pulldown
4x8/4x12

Supinated Cable Row
4x8

Bis
 
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
 
Hyde said:
How's the knee and everything feeling lately?
Click to expand...

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
20'sx12
15'sx12
20'sx10
20'sx8

Seated DB Military OHP
65'sx2x8
55'sx8/35'sx8 drop set
55'sx8/35'sx6 drop set

Hanging Scap Retraction/Suitcase Carry
BWx3x15/32kgx3x85'
 
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
 
Chest Day Fasted

Flat Neutral DB Bench/Band Fly
70x12/15
105x4/15 nope
75x12/15
75x9/15

Incline DB Bench...Flat Neutral DB Bench
65x10/40x10
55x3x10/40x3x10

Decline DB Bench/Decline DB Fly
65x4x10/30x4x8

Lot of ext rotation work and internal stretching after.
 
Had to tighten the belt a notch today, which I'm pretty sure means I am under 190...

Quad Day

Calve Raise
3x15
2x15/AMRAP drop set

Double KB Squat
+Reebok Power shoe (flat)
40x4x8

Walking Lunge
30'sx2x12
40'sx2x10

SSB BSS
65x3x15

High Bar Parallel Box Squat
+Reebok Power shoe
235x4x6

Trying a flat shoe to see how the knee responds versus the Romaleos, surprised my squats looked as decent as they did.

Since I am haven't posted a vid in forever, bc I'm weak, here's the squat.

[video=youtube;44XhnAQFgLY]https://www.youtube.com/watch?v=44XhnAQFgLY[/video]
 
Thoughts guys? Other than that I'm weak.
 
I didn't see anything I would correct. If you're going for a true box squat, I'd say sit back more. But since it's high-bar, dropping onto it like you are is good.

When my knees are giving me troubled, heeled shoes always intensify if.

So why all the assistance type exercises first?
 
Sean1332 said:
I didn't see anything I would correct. If you're going for a true box squat, I'd say sit back more. But since it's high-bar, dropping onto it like you are is good.

When my knees are giving me troubled, heeled shoes always intensify if.

So why all the assistance type exercises first?
Click to expand...

Agreed, thanks.

Pre-fatigue the quads so that competition lifts are baby weights to keep the joints happy. It sucks lol.

That session was a little more bouncing off the box than typical, but the work beforehand murdered my quads.
 
Rodja said:
Yes especially for the upper back areas.
Click to expand...

What are you using?

My lower back has been locked up recently, started my first seated job...
 
NomZ said:
What are you using?

My lower back has been locked up recently, started my first seated job...
Click to expand...

Something I found on Groupon. It can take a little time to learn how to properly place the pads where proper stimulation, but it's a great tool to have.
 
Sean1332 said:
I just bought whatever bestseller Amazon said. I like it. No complaints.

Invalid Link Removed
Click to expand...

Ordered, thanks for the water pointer.
 
Been lifting, nothing notable, still getting leaner, holding at 188lbs.

CA USPA State Championships this week, some good competition, but very quiet and the atmosphere was a let down. Coaching for SJSU Powerlifting with good results.
 
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