Zcol's log

Good volume and nice lifting. PullUps FTW! Glad the back is better.
 
kenpoengineer said:
Good volume and nice lifting. PullUps FTW! Glad the back is better.
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I'm doing a variation of a pull-up 2-3 times a week now and I'm definitely seeing an increase in the width of my back, haha there's no way your as glad as I am that my back is healing up
 
zcol94 said:
I'm doing a variation of a pull-up 2-3 times a week now and I'm definitely seeing an increase in the width of my back, haha there's no way your as glad as I am that my back is healing up
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I really think people underestimate the strength/mass building the pull-up (overhand) and chin-up (underhand) lifts can provide.
 
I don't know if it's so much ppl under estimate them or if it's an ego thing, because everyone sucks at pull ups when they first start and some guys can't handle struggling to get 3-5 reps for the first few times they get on a pull up bar
 
Skimmed through and caught up a bit. Solid progress man from your first pics to the most recent ones. Good looking log. Good workouts.
 
Thanks man, I've lost about 12 lbs and strength has been going up consistently so I've been doing exactly what I planned
 
zcol94 said:
I read something, I think it came from Lilley, it said something along the lines of put your arms out straight while lying on the bench and then make a 90 degree bend at your elbows, and that's where your hands should go
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That's exactly how I do it, for whatever that's worth to you. It certainly works for me. And even if you go wider or narrower, that's an easy trick to employ and then move out or in so many fingerlengths.
 
10-31-14
Squat day
Lying leg curl- 8,8,8
Squats- 135x5 185x5 225x3 255x3,3,3,3,3 225x5,5,5
Rdl- 135x10,6,8,8
Machine leg press- 12,12,12
Lying leg curl- 12,12,dropset-6,8
Somersault squats- 25 lbs per side 12,12,7
Seated leg curl- 20,20,20
Seated calf raises- a lot

Absolutely zero back pain and the squats felt super light, those somersaults are killer for the outer quads, I'm gonna go a little heavier for squats next week and I'm still debating if I wanna try deadlifts on Tuesday or not. I wasn't sure what to expect since I haven't squared in 4 or 5 weeks but it felt great, wish I would have got a pic but the vascularity in my quads was nuts, weight today was 181.6
 
That's great to hear you had no pain. You put in quite a bit of them too.

Lou, somersault squats, third time I've heard about them but yet to try them.
 
RegisterJr said:
That's great to hear you had no pain. You put in quite a bit of them too. Lou, somersault squats, third time I've heard about them but yet to try them.
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I saw them in monte's log and in someone else's so I youtubed it, it's the only way I've ever really been able to put emphasis on the outside of my quads... They're very painful... In a good way though haha
 
zcol94 said:
I saw them in monte's log and in someone else's so I youtubed it, it's the only way I've ever really been able to put emphasis on the outside of my quads... They're very painful... In a good way though haha
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That's where I saw them first too. I really need to remember to try them on my next leg day.
 
It definitely looks strange... I'm glad my gym is so small and is empty 90% of the time
 
11-1-14
Shoulders
Machine shoulder press- 12,10,5,5,5
Heavy db side lateral partials- 40s x20 50s x15 60s x15
Rear delt destroyers- 45s x40 swings 25sx20 swings 10s x 10 full reps hard flex on each rep
And that's it, didn't have much time and wasn't at my gym so I just threw it together, first time on the partials and destroyers, they felt pretty good, they'll definitely be going into the rotation
 
Those DB side laterals are awesome! Turning into a beast Z! Nice job!
 
Burning is exactly what it was... Those destroyers are no joke
 
11-3-14
Power chest/back hyper
Bench press- 135x5 185x3 225x1 235x2,3,3,3,3
Incline db press- 80sx 6,6
Kroc rows- 80sx 25 per arm
Rear pull-ups- 12,10,4,4
Wide grip lat pulldown- 12,12,12
Lat stretchers- 12,12,12

Workout was meh, bench felt off until my final set the last set felt smooth and moved really fast but all the other ones were slow, first try at the lay stretchers those gave me a great pump, felt a little awkward the first few reps but then I got the hang of them and they felt great, I'm going to attempt deads tomorrow, but the weight will be extremely light
 
Just realized why my bench felt off this morning, my warm up was wayyyy shorter than usual so by my last set of 235 I was just getting in my groove... Lame
 
Lame! I rushed my squat warmup the other day....everything hurt, and I was a lot more sore. Warmups are legit lol
 
Hyde said:
Lame! I rushed my squat warmup the other day....everything hurt, and I was a lot more sore. Warmups are legit lol
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pretty much exactly how my bench was
 
11-4-15
Lower(deadlift)
Deadlift- 135x5 165x6 225x4 255x1
Front squat- 135x6 155x6 185x6 205x6
Lying leg curl 10,10,10
Walking db lunges- 35 per hand x 10 steps
50 per hand x 10 steps x2
Seated leg extension/seated leg curl ss- 2 sets of 20 reps
Single leg smith machine calf raises- 12,12,12,12,12
Pretty good day deads were light and I completely underestimated my front squats, looking forward to next week, I'll put a little more weight on the bar for the deads
 
X3 on the fronts. Impressive bro.
 
Haha, thanks guys, the 205 set was heavy, I meant I should have started heavier... I'll probably try 225 next week but that'll be right near failure
 
11-6-14
Back power/chest hyper
Bb rows- 95x8 115x7 135x7 145x6 155x6 185x6
Chest supported tbar rows- 115x8 135x6 150x6 160x6
Pull-ups- 10,10,6+4
Bb incline bench- 135x12 155x8 165x8
Slight decline db bench- 45s x12 50s x8 60s x8
High pulley cable crossovers- 15,15,15
Solid day, rows were good but I really had to focus on keeping my core tight, if I loosened up at all I could feel it in my lower back looking forward to some heavy squats tomorrow
 
Strong rows Z! Look up "ab vacuums" if not familiar with them. I've found the movement helpful to tighten the core before rows, deads or OHP.
 
Are you saying to do the vacuums during the lift?
 
Oh alright, I'll give that a shot before ohp's on Saturday
 
Legs
Squat day
Lying leg curl-8,8,8 drop set-10,8,partialsx10
Squats- 225x3 275x3 295x3 315x3 335x3 355x3
Rdl- 135x8 185x6 225x6 245x6
Machine leg press- 12,10,10
Lying leg curl- 8,8
Somersault squats- 12,12,8

Called it a day, I had to wait 30 minutes to get into the only squat rack we have so I messed around did a few sets of leg extensions and leg presses so I called that my warm up, I'm glad to see on my first heavy session that I didn't lose any squat strength, actually had I moved up in bigger increments I think I could have set a pr today... My legs are completely toasted right now. Hitting shoulders tomorrow so hopefully my legs aren't too wobbly for ohp's haha
 
Previous pr's 405x1 385x2 or 365x3
 
Eh, testing your 1RM won't build it as fast anyway....you're getting to that PR faster by not going for it truthfully. Bet you'll blow it up before you know it.
 
Oh I meant a pr triple I think I could have got 375x3 had I gone there quicker... But I'm still fresh off an injury and I'm gonna stay well short of failure for a little while
 
Definitely, can't get stronger if I keep getting hurt
 
Invalid Link Removed arm/shoulder pump... On leg day
 
Nice Swolefie Z! Looking ripped!
 
11-9-14
Shoulders/arms
Standing OHP- bar x15 65x10 95x5 115x5 140x5,5,5 115x8
Side lateral partials- 60s x15 70s x15,15
Rear delt destroyers- 60s x50 30s x25 15s x10
Face pulls- 15,12,12
Bb curl- bar x10 75x10 95x6 115x4
Db hammer curl 30s x10,10 35s x10
Dips- bw x20,25,15,12
Cable overhead extensions- 12,12,8

Great day in the gym, yesterday was a super high carb day so I had some crazy pumps in the gym today still getting stronger while leaning out, hopefully I can lose 3-5 more lbs of fat without losing any strength between now and January
 
Strong presses and squats Z. Looking swole too.
 
11-10-14
Power chest/ hyper back
Bench press- bar x12 95x10 135x8 185x3 235x3,3,3,3,3
Incline db bench- 80s x8,8,6
Kroc rows- 100s x8,8 ( I seriously need some straps)
Rear pull-ups- 10,9,8,5
Wide grip pulldowns- 15,12,12
Lat stretchers- 15,15
Rear delt flys- 10,10,10

Bench felt light, db bench was strong, and I got an awesome pump in my lats, perfect day except for the Kroc rows, I could barely hold the db the handle for the 100s is much larger than the other dbs I'm gonna need to get some straps to use those again
 
Invalid Link Removed last set on bench, it felt much slower than this but it looks like it moved pretty fast
 
Easy bench presses! Nice all around lifting Z!
 
Oh and I hit 205 for 2 sets of 5 after my 235 sets,
Next week I'm supposed to hit 5 sets of 2 with 250 I'll video one of those sets too
 
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