Zcol's log

Deadlift
135*5
185*5
225*5
275*3
315*3

Machine hack squat
230*8
Killed my knees
Lying leg curl
3 sets of 12

Standing calf machine
15 reps
15 reps
20 reps rest 10 sec. 15 reps

I miss my old gym, it didn't have a ton of equipment but it also had a small amount of members, rarely had more than 5 ppl in the gym at a time, and it was 24 hours so I could go before work, my new gym is LA fitness and it is soooo crowded, and I don't think its because of the new years crowd half of the people in there are obvious ped users girls included, which is kind of cool, but its hard to stick to any kind of order with my planned lifts, and it opens at 5 so I can't go before work
 
I went to an LA Fitness in November for a week and it was exactly how you describe. The barbells weren't that great either.
 
Late update on squat and bench from Friday and Saturday

Bench
Bar *10
110*5
145*5
185*5
215*3
255*3

Incline db bench
65 *8
65*8
65*8

T bar row
90*12
135*8 drop to 90*4
90*12 drop to 45*8

Squat
135*5
185*5
225*5
275*3
315*3
345*3
365*1


Yeah this gym sucks but im gonna make it work for a little while til I find a better option, there is a powerlifting gym near me but its only open from 8-8 and that won't work with my current schedule but as soon as im working closer to the house again ill be changing to that gym
 
8-8 is a horrible schedule.
 
RegisterJr said:
8-8 is a horrible schedule.
Click to expand...

Usually it's one guy, the owner, there all day for 12 hours mon-fri and short hours on Saturday. And you'll spend more. But you get what you pay for: a place to train with what you need without all the bullcrap that overwhelms you at a commercial gym.
 
Hyde said:
Usually it's one guy, the owner, there all day for 12 hours mon-fri and short hours on Saturday. And you'll spend more. But you get what you pay for: a place to train with what you need without all the bullcrap that overwhelms you at a commercial gym.
Click to expand...

Yea its 40/ month
But they've got 2 prowlers, a mono and tons of strongman implements... But no ac and no heat... It looks like a cool place to train
 
Ohp 3's
Ohp
Bar *10
95*5
115*5
125*3
135*3
145*6
115*8

Dips/pullups superset
12/6
12/6
12/8

Hammer strength incline bench
140*12
230*12
230*6 drop
140*5 drop
50*8

Machine side lateral raise
20 reps
15 reps
12 reps drop weight
8 reps drop weight
8 reps
 
zcol94 said:
Yea its 40/ month
But they've got 2 prowlers, a mono and tons of strongman implements... But no ac and no heat... It looks like a cool place to train
Click to expand...

Honestly you start to love the cold cuz you won't sweat while you work hard. The heat in the summer...that's just kind of something I get through lol
 
Hyde said:
Honestly you start to love the cold cuz you won't sweat while you work hard. The heat in the summer...that's just kind of something I get through lol
Click to expand...

Yea and im in Houston TX 100 degrees with 90% humidity... It doesn't sound too appealing haha
 
Ghar1ne note-
Just over a month in and I upped the dose to 20 mg 2 weeks ago sleeping like a rock and since going up to 20 its very hard to get up in the morning and I didn't see much hunger wise at 10 mg but at 20 im hungry all the time I cannot get enough food, and my lower back is feeling better than it has in the last year and a half, I think that's a combination of the ghar1ne and taking a couple weeks off from the gym... Still have a few months of ghar1ne to go im going to stay at 20 mg for a while I may just stay here to lengthen my supply
 
No longer doing 531
My fiance want to train with me and tried 2 weeks of 531 but she doesn't like it, she's used to a much higher rep range and thinks its boring so I found something somewhat in the middle and it looks good to me
Layne Norton's ph3
It's a lot different than what I'm used to

Squat
135*5
185*5
225*5
255*9
255*9

Bench
45*10
135*5
165*5
190*9
190*9
190*9

Deadlift
135*5
185*5
255*7
255*7

Took just under 45 minutes and I was beat by the end of it
Tomorrow is upper body hypertrophy
 
Nice numbers anyhow.
 
RegisterJr said:
Nice numbers anyhow.
Click to expand...

Thanks, they're gonna work their way up today was around 72% of training Max by Friday I'll be doing sets with about 85%
 
Hyde said:
Good luck with the new program
Click to expand...

Thanks, it looks solid, I just skimmed through the entire program a few minutes ago and I think I'll like it
 
Upper hyper
45 - 60 second rest on everything

Incline db bench
3 warm up sets
60*8
70*8
70*8

Lat pull down
8 reps
8 reps
6 reps

Seated V handle row
8 reps
8 reps

Seated plate loaded ohp machine
140*7
140*7

Ez bar curls
40*8
50*8
60*8
60*8
60*6

Machine bicep curls
20 reps 15 sec rest
10 reps 15 sec rest
10 reps 15 sec rest
10 reps

Rope triceps push down
8 reps
8 reps
8 reps
8 reps
8 reps

Seated triceps extension machine

20 reps 15 sec rest
10 reps 15 sec rest
10 reps 15 sec rest
10 reps

Today was interesting, I haven't had a "hypertrophy" day in atleast 7-8 months, the arm movements were supposed to be BFR but I don't have bands or anything to do that with so I just shortened the rest periods, definitely had a massive arm pump when I left the gym today.
Squat, bench, and lower body hyper tomorrow
 
Volume days are fun IMO. Nice one here man.
 
Squat and bench

Squat
135*5
185*5
225*3
275*7
275*7
275*7

Bench
Bar*10
135*5
205*7
205*7
205*6
 
Was supposed to do lower body assistance work but I ran out of time, bench was tough after benching Tuesday and having an upper body hyper day yesterday
 
Make up day
Missed 2 days during the week so I made up most of it today
Deadlift
135*10
225*5
295*4
295*4

Bench press
135*8
180*5
205*3
225*3
225*3
225*6

Squat
135*5
225*5
290*5
290*5
290*5

Cable crossovers
2 sets of 15

Lat pulldown
2 sets of 15

Seated cable row
2 sets of 15
1 drop set of 8 reps 8 reps 10 reps 8 reps

Leg extensions
3 sets of 15

Lying leg curl
3 sets of 15

Calves
4 sets of 15
1 drop set of 20 reps, 15 reps, 10 reps

Tomorrow will suck after all of this, squat bench deads low weight high rep scheduled for tomorrow
 
Knocking out all the compounds? Yeah, tomorrow will suck.
 
Yea man, squats 3 times a week, bench 3 times a week, Deadlift twice a week, with varying intensity and volume
 
Squat
135*5
205*5
255*9
255*9
255*9

Bench
Bar*15
115*5
155*5
190*9
190*9
190*9

Deadlift
135*5
185*5
235*3
255*7
255*7
 
And there it is again. LOL
 
RegisterJr said:
And there it is again. LOL
Click to expand...

It was easier than I thought it would could have easily done more reps on everything besides bench, my chest is fried, upper body hyper tomorrow no benching squatting or dead lifting... Finally lol
 
Upper body hyper

Hammer strength incline press
50*20
90*15
140*15

Hammer strength shoulder press
90*15
110*14

Lat pull down
3 sets of 8

Seated v handle row
2 sets of 15
1 set of 12

Ez bar curl
50*10
70*10
50*10

Machine preacher curl
3 sets of 10

Triceps extension machine
3 sets of 15
1 set of 25
 
Squat bench and lower body hyper tomorrow then a much needed rest day
 
You're earning it for sure
 
Yea, I definitely won't be skipping anymore days and then trying to make them up all at once again, but what's surprising is this program isn't bothering my back at all, I don't know if I can attribute that to ghar1ne or my back has just healed on its own, but I feel great
 
That's always good.
 
Squat and bench
Squat
135*5
185*5
225*3
275*7
275*7
275*7

Bench
45*15
135*5
185*5
205*7
205*7
205*7

Leg extensions
2 sets of 15

Lying leg curl
110*10
140*8
 
Rest day tomorrow then a rep test on Friday for bench and Deadlift then a rep test for squats on Saturday,
295 for Deadlift and squats, I think I'm going to run out of breath before I run out of strength on those
 
I'm sure. Screw rep stuff. Lol
 
Deadlift and bench

Deadlift
135*5
185*5
225*5
275*2
295*4
295*4
295*6. ( amrap )

Bench
135*8
175*5
220*5
220*5
220*5
220*8 ( amrap )

Machine chest fly
90*15
120*15

Lat pull down
130*15

Out of time I'll get the rest of it tomorrow
 
Deads were rough, no chalk with chalk I probably had 2 more but I'll take 6, and I figured I would get more on bench but I guess after 15 reps 220 starts to get pretty heavy
 
Yea definitely tough considering it was my 3rd time benching this week, rep test for squats tomorrow at 295, depending on how the deadlifts beat me up today I'm thinking somewhere between 8 and 12 is what I'll hit
 
Hyde said:
I love to end with AMRAP work on bench
Click to expand...

I like to as well but normally I'll drop the weight a little bit before the amrap set, like first set last in 531
 
Squat rep test
Squat
135*5
185*5
245*3
295*5
295*5
295*5
295*12


Had more in me but I was completely out of breath, next weeks rep test will be with 305, after 4 sets of 5 reps
 
That's a solid AMRAP. 12 reps can be just as gassing at 80% as 90% for me.
 
I think this program is helping in the higher rep range though with the 3 sets of 9 and 3 sets of 7 through the week, this Saturday I'll have an amrap with 305 I'm going to try and beat 12
 
It's gonna happen!
 
Squat bench Deadlift

Squat
135*5
185*5
225*3
270*9
270*9
270*9

Bench
135*6
190*9
190*9
190*8

Deadlift
135*5
185*5
235*2
265*7
265*7
265*7

This session was pretty tough, my gym opens at 5 and I leave for work by 6 so I get about 45 minutes to lift every day, my rest times are not optimal but I'm making it work,
Upper body hyper tomorrow
 
Impressive for sure. Lots of work to knock that out in 45. I'd struggle to come close.
 
You must log in or register to reply here.
Back
Top