Trest/dmz gains

zcol94 said:
I'll hit this tomorrow and maybe Wednesday too depending on soreness
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Yeah it's a good time. Do the reverse crunches with your hands locked into something, and just lift your hips off the floor. If you can find a glute ham raise bench, do the side crunches on there. Add in some static planks, vacuums, or some twists at the end and it will be a good day. I do it twice a week, once high volume, once high intensity
 
Hit abs this morning for about 30-45 minutes definitely feel worked... Chest/ back tomorrow can't wait to push some heavy weight around
 
Apparently I can't stay out of the gym, I came back to tan but decided to hit some calves first... Another neglected bodypart of mine
 
Dma378 said:
We're all addicts. Luckily we have this here support group. LOL
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I had to get my fix maaaan, I'm thinking of making my 2 "off days" my weak point days... Abs calves and forearms
 
zcol94 said:
I had to get my fix maaaan, I'm thinking of making my 2 "off days" my weak point days... Abs calves and forearms
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That's a great idea. What is your body part split right now? I'm running a 5/3/1, bench, deadlift, overhead press, squat. I do abs on bench and ohp days, and calves and forearms on deadlift and squat days. Really forces me to actually use them, and the gains you start to see once you consistently hit them is great!
 
Loneyboy said:
That's a great idea. What is your body part split right now? I'm running a 5/3/1, bench, deadlift, overhead press, squat. I do abs on bench and ohp days, and calves and forearms on deadlift and squat days. Really forces me to actually use them, and the gains you start to see once you consistently hit them is great!
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I'm doing upper(chest power, back hyper), lower(deadlift),off, upper(back power,chest hyper), lower(squat), shoulders, off
 
2-2-15
Power chest, hyper back
Bench press- 245x 3,3,3 275x 2,2,2
Cable flys- 15,15,12,10
Rear pull ups (hard squeeze, slow descent)- 5,6,6,5
Machine rows- 12,10,10
V handle rows- 12,10,10,8
Wide grip pull downs- 10,10,8

Good day in the gym everything was goin right except my elbow is starting to bother me in bench days... Guess that means I'm movin heavy weight now
 
do you feel doing a chest/back day is the most efficient way to grow the chest and back? or is this like a switch up routine for you?
 
HardEarned said:
do you feel doing a chest/back day is the most efficient way to grow the chest and back? or is this like a switch up routine for you?
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I've been training like this for 4-5 months now and everything has grown at a much faster rate than ever before, except for chest... My bench press strength has exploded but actual size of my chest hasn't really changed much
 
Also last night I hit the gym after work for a little more chest,
Slight incline Db bench- 50's x15 70's x15 90's x6,4 80's x4 70's x6
Dips- 12,12,12
Cable cross over- 15,15,15
Wide grip lat pulldown- 15,12,10,8,6,12

Had to get a little more done because I felt I short changed myself yesterday morning, headed to the gym in a minute for deadlifts and legs
 
Deadlift session was amazing.

Sumo deads-
135 x6
205x3
275x3
315x3,3,3,3,10(yes that's a 10) and it was easy... Easily could have done 15
365x1
385x1
415x1 (PR, and it was easy) no straps or belt on any of this

Stopped at 415 because I almost fell out after I put the bar down, finally found my sweet spot with positioning started with my hips just a tad higher and made all the difference in the world... I see 5 plates(495) coming very soon, abs calves and grip work in the morning
 
Abs calves and forearms this morning was meh, lacked motivation and energy my carb refeed isn't getting here soon enough, I've had less than 20 grams of carbs a day since Monday
 
Screw that low carb stuff...
 
RegisterJr said:
Screw that low carb stuff...
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it sucks pretty bad, I'm refeeding when I feel I need it, which usually means Wednesday and Saturday
 
Today was terrible in the gym, had carbs yesterday but just felt weak and tired, just hit a bunch of different back movements, nothing really notable didn't really track any weights or reps
 
nbshazeezee said:
In feel so weak in the gym when i go low carb. I hate it but worth the results. :/
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my strength usually isn't effected too bad by the low carbs but my energy takes a nosedive
 
zcol94 said:
Today was terrible in the gym, had carbs yesterday but just felt weak and tired, just hit a bunch of different back movements, nothing really notable didn't really track any weights or reps
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zcol94 said:
my strength usually isn't effected too bad by the low carbs but my energy takes a nosedive
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More carb time!
 
I've got some in the other log in my sig, I'll probably post them in here at the end of my cycle for a comparison
 
BARKODE said:
Do you have any before picture brah? Those delts are looking juicy as fk. Good job!
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ZCols before pic:

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RegisterJr said:
ZCols before pic: <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=114083"/>
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I've made slot of progress in these last 6 weeks haha
 
BARKODE said:
Was your delts that big before you started the log? Mirin rly.
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they've definitely grown but my delts have always been a strong point for me
 
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This was a couple weeks pre cycle
 
You pretty much have the base. But damn your rear delts man. Couldn't have done it with ph alone. That's some hard work right there.
 
The only specific rear delt work I do is bent over rear delt Db raises for 3-4 sets of 8-12 once a week and then face pulls for 3-4 sets of 12-20 twice a week
 
zcol94 said:
The only specific rear delt work I do is bent over rear delt Db raises for 3-4 sets of 8-12 once a week and then face pulls for 3-4 sets of 12-20 twice a week
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thats as much or more rear delt work than i do. and i do consider my shoulders my strong point. i've been laying on an incline bench face down lately to really isolate the posterior delts. It stops all swinging and what not. May need to lower the weight considerable. For the same amount of reps I lowered from 45lbs to 35lbs
 
HardEarned said:
thats as much or more rear delt work than i do. and i do consider my shoulders my strong point. i've been laying on an incline bench face down lately to really isolate the posterior delts. It stops all swinging and what not. May need to lower the weight considerable. For the same amount of reps I lowered from 45lbs to 35lbs
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I think 35 lb db's is the highest I'll go... Unless I start cheating but for my rear delts I've seen better growth with form> weight
 
Sorry for the lack of updates but I dropped my phone and it's been insanely difficult to type but I'll be getting it fixed in the next few days and I'll update all the workouts I've missed
 
hey guys, im coming into week 4 of dmz 3.0 and ive just realised i got ripped off on my clomid order. Any ideas? Ive ordered more through iron mage chems, but im in australia so it could be a couple weeks. I still have my otc pct, Daa, and a good sleep aid. But ill still need a Serm right?
 
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