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  #81 (permalink)  
Old 07-03-2017, 08:31 AM
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Back Day

Trained back today at Quads, woke up feeling a lot better than yesterday. Still a little congested and a bit of a cough, but nothing an extra 30 seconds of rest and a nap can't cure. Here's how today's workout looked:

Back

Nautilus Pullover: 60x15, 80x15, 100x12, 120x12
Medium Pronated Mag-Grip Row: 60x15, 90x15, 120x12, 150xRest-Pause (14, 9, 6)
Nebula Row Machine (Overhand Grip): 60x15, 80x15, 100x15, 120xRest-Pause (15, 11, 8)
Hammer Row (Neutral Grip):90x15, 180x12, 180x12
Super-Setted with
Hammer DY Rows: 90x10, 90x10, 90x10 (with 10 partial reps at the end)
Shrugs: 60x15, 70x12, 80x12
Reverse Hyper Extension: 40x10, 40x10, 40x10

Shoulders

Bent-Over Flyes: 15x20 (did three sets just to get a pump)
Lateral Raises: 15xRest-Pause (20, 17, 12)
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  #82 (permalink)  
Old 07-03-2017, 08:50 AM
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And just for fun, here's a post back day shot after walking a couple of blocks back to my car, lol

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  #83 (permalink)  
Old 07-04-2017, 08:54 AM
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Legs and Back...Again

So the plan is now to hit back and legs in some form or fashion three times a week. Legs might be a little rough, but my back tends to recover pretty quickly. I attribute that to all my years of wrestling and farm work... Today was a higher rep workout, with the goal of "100% intensity." I would say I accomplished that, as soon as I got home I walked straight into the bathroom and promptly got sick. Here's what went down:

Legs (30 seconds rest between each set)

Leg Extensions: 105x25, 105x25, 120x25, 120x25
Leg Curls: 50x25, 50x25, 50x25, 50x25 (Left glute/ham tie in locked up, made hamstring work a little rough)
Squat Machine (Substituted for leg press, only one leg press at Lifetime ): 180x25, 180x25, 180x25, 180x25

Back (all reps done with constant tension, stretch on every 5th rep)

Wide Mag Grip Pulldowns: 85x25, 85x25, 85x25, 85x25
Close Mag Grip Low Pulley Rows: 70x25, 70x25, 70x25, 70x25
Close Mag Grip Pulldowns: 55x25, 55x25, 55x25, 55x25
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  #84 (permalink)  
Old 07-05-2017, 11:07 AM
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Chest and Biceps

Today was chest and biceps, the gym was crazy busy so not exactly the routine I had in mind but still got a great workout in:

Chest

Slight Decline Dumbbell Press: 40x15, 55x15, 70x12, 80x10, 80x10, 80x10
Incline Barbell Press: 185x10, 185x10, 225x6 (shoulder felt a little funky so I called it)
Hoist Chest Press (Neutral Grip): 100xRest-Pause(15, 12, 9), 120xRest-Pause(15, 9, 6), 140xRest-Pause(12, 8, 6, several partials)

Biceps

Preacher Curls: 40xRest-Pause, 40xRest-Pause, 40xRest-Pause, 40xRest-Pause, 40xRest-Pause (The goal here was just to get a solid pump going)
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  #85 (permalink)  
Old 07-06-2017, 10:11 AM
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Legs and Back...Again

Another back and leg day today! Made the trek down to Quads Gym so I would be in that right mindset to grind out my third leg day in a 5 day span. I'm definitely glad I went down there today, no way I would have been able to train as hard at Lifetime....

Legs

Nautilus Single Leg Extensions: 40x25, 50x25, 60x25, 70x25, 80x25
Single Leg Curl: 10x25, 10x25, 10x25, 10x25 (Only 10 lbs placed on the machine, but it sure felt heavier than that!)
Pit Shark Belt Squat: 135x25, 135x25, 135x25, 135x25

Back

One Arm Dumbbell Rows: 30x25, 30x25, 30x25, 30x25
Nebula Row (Overhand Grip): 80xRest-Pause, 80xRest-Pause, 80xRest-Pause
Close Pronated Mag Grip Low Pulley Row: 105xRest-Pause, 105xRest-Pause, 105xRest-Pause

No puking today! I was definitely torched though; whole body was trembling after I was done, and definitely needed a few minutes before starting the journey back home.
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  #86 (permalink)  
Old 07-09-2017, 08:46 AM
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Triceps, Biceps, Shoulders

Got to get caught up! Was having issues getting on here the last day and a half or so; so to start, here is the tricep, bicep and shoulder workout I did yesterday.

Triceps

Cambered Bar Pressdown: 30x20, 50x15, 70x15, 90x12, 110x12
Swiss Bar Close Bench Press: 135x12, 135x12, 135x12, 135x12
Nautilus Tricep Extension Machine: 60xRest-Pause(15, 12, 9), 60xRest-Pause(15, 10, 7), 60xRest-Pause(15, 9, 6), 60xRest-Pause(15, 8, 4) Between each rest-pause "rest" I let the machine stretch my triceps, and also let it stretch them for an additional 30 seconds after each complete set

Biceps

Single Arm Seated Curl Machine: 30x15, 40x15, 50x15, 50x15
Nautilus Bicep Curl: 50xRest-Pause (15, 12, 10), 50xRest-Pause (15, 10, 6), 50xRest-Pause (12, 8, 4), 40xRest-Pause (15, 11, 7), 40xRest-Pause (15, 8, 5) Between each break in the rest-pause sets I let the machine stretch my biceps, and also let it stretch them for an additional 30 seconds after each complete set

Shoulders

Bent-Over Flyes: 10x20, 20x15, 30x12, 35x10
Nebula Shoulder Press: 140x15, 140x15, 140x15, 140xRest-Pause (15, 11, 7)
Heavy Partial Lateral Raises: 60xRest-Pause (25, 18, 10, 6, 4)
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  #87 (permalink)  
Old 07-09-2017, 04:54 PM
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Quote:
Originally Posted by zacharykane View Post
Trained back today at Quads, woke up feeling a lot better than yesterday. Still a little congested and a bit of a cough, but nothing an extra 30 seconds of rest and a nap can't cure. Here's how today's workout looked:

Back

Nautilus Pullover: 60x15, 80x15, 100x12, 120x12
Medium Pronated Mag-Grip Row: 60x15, 90x15, 120x12, 150xRest-Pause (14, 9, 6)
Nebula Row Machine (Overhand Grip): 60x15, 80x15, 100x15, 120xRest-Pause (15, 11, 8)
Hammer Row (Neutral Grip):90x15, 180x12, 180x12
Super-Setted with
Hammer DY Rows: 90x10, 90x10, 90x10 (with 10 partial reps at the end)
Shrugs: 60x15, 70x12, 80x12
Reverse Hyper Extension: 40x10, 40x10, 40x10

Shoulders

Bent-Over Flyes: 15x20 (did three sets just to get a pump)
Lateral Raises: 15xRest-Pause (20, 17, 12)
Very cool, I used to train at Quads south, back in the day, too bad the last owners let it go to hell...
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  #88 (permalink)  
Old 07-10-2017, 01:28 AM
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It is too bad, the world needs more mom and pop gyms that actually have good equipment and an atmosphere that promotes real training rather than the health spa crap that is everywhere now.

Quote:
Originally Posted by Designbuilt View Post
Very cool, I used to train at Quads south, back in the day, too bad the last owners let it go to hell...
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  #89 (permalink)  
Old 07-10-2017, 01:46 AM
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Squats and Rack Pulls

Not going to lie, I was slightly frightened of doing a squat and rack pull workout after already hitting legs and back twice this week. My back felt fine but my legs have been tight, not necessarily sore. Here is how it went down!

Squats

135x6 (kind of an "oh shit" moment this set, hadn't done a back squat in a while)
135x25
135x25
135x25
135x25
225xRest-Pause (15, 8, 5)
225xRest-Pause (12, 7, 4)
225xRest-Pause (11, 7, 3)
225xRest-Pause (10, 6, 4, 3, 1)

Rack-Pulls

225x25
225x25
225x25
225x25
405xRest-Pause (15, 9, 6)
405xRest-Pause (13, 7, 5)
405xRest-Pause (12, 7, 4)
405xRest-Pause (11, 6, 3, 1)


At the end of all this I was wrecked. And the entire day I was absolutely starving and just could not stop sweating! Got to have a cheat meal though, which was comparatively light, 3 pieces of pepperoni and feta pizza, and 2 cream cheese frosting cinnamon rolls and I was done for, lol. Woke up today though only up a 1.5lbs but much harder and tighter than the previous morning. My body apparently loves cinnamon rolls
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  #90 (permalink)  
Old 07-10-2017, 06:58 PM
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Good log bro! Great job so far!

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  #91 (permalink)  
Old 07-11-2017, 09:58 AM
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Thank you, and welcome to the forum!

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Originally Posted by whippedeye View Post
Good log bro! Great job so far!

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  #92 (permalink)  
Old 07-11-2017, 10:06 AM
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Legs and Back Part 1

Legs and back again today! And I noticed as a result of keeping a log, I now have direct numbers to attempt to beat each and every workout that is pre-programmed. That was today's goal, to beat what I did last week.

Legs

Nautilus Leg Extension: 140x25, 140x25, 140x25, 140x25
Lying Leg Curls: 60x25, 60x25, 60x25, 60x25
Vertical Leg Press: 100x25, 100x25, 100x25, 100x25

Back

Medium Pronated Mag Grip Pulldown: 90x25, 90x25, 90x25, 90x25
Close Supinated Mag Grip Low Pulley Row: 75x25, 75x25, 75x25, 75x25
Close Supinated Mag Grip Pulldown: 75x25, 75x25, 75x25, 75x15->60x10 (This movement I felt pretty much only in my lower lats, so goal achieved!)

Calves

Donkey Calf Raises: 100x20, 200x15, 300x12, 380xRest-Pause (15, 9, 5)
Seated Calf Raises: 90x15, 90x15, 90x15, 115xRest-Pause (12, 8, 5)

Whole workout minus calves took roughly 45 minutes, only about 30 seconds of rest in between sets.
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  #93 (permalink)  
Old 07-12-2017, 09:53 AM
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Chest and Shoulders

Today was a workout at Lifetime Late day at work then I have to turn around and be back at 4am tomorrow morning, so had to cut down on my time away from home a bit so I could take care of a few things before bed. Weight is creeping up a bit, but I don't think I'm putting on any fat. Strength is going up and so is my fullness. I'll post some pics up from today as well. After the workout spent about 15 minutes running through my mandatories.

Here is how today's workout went!

Chest

Flat Dumbbell Press: 55x15, 70x12, 95x12, 110x10, 110x9
Incline Dumbbell Flyes: 30x10, 30x10, 30x10, 30x10
Supersetted With
Flat Bench Hex Press: 40x10, 40x10, 40x10, 40x10
Banded Hammer Incline Press: 3 sets of 20 here, just using the EliteFTS mini grey bands

I had a monster pump from this, I literally had trouble moving my arms, soooo shoulders became a bit of a fail, lol, but I did what I could.

Shoulders

Dumbbell Shoulder Press: 40x15, 55x9 (after this, literally couldn't lift my arms above my head)
Machine Lateral Shoulder Raise: 30x25, 40x20, 50x15
Supersetted With
Reverse Pec Dec: 45x25, 60x20, 75x15
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  #94 (permalink)  
Old 07-12-2017, 09:54 AM
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  #95 (permalink)  
Old 07-12-2017, 10:56 AM
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Looking fantastic zack. Very impressive.
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  #96 (permalink)  
Old 07-14-2017, 09:08 AM
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Legs and Back Part 2

Yesterday's workout was leg and back workout number 2 for the week, up until this point they've been tough, but not terrible, yesterday that all kind of changed. I pushed myself hard and beat my numbers from the same workout last week, but today I feel like I got ran over by a train.

Also, had to train at lifetime, and it's crazy the difference in how much smoother the old Nautilus leg extension is over the new piece of crap at Lifetime, just a random thought...lol

Legs

Single Leg Extension: 75x15, 75x15, 90x15, 90x15 (2 second negative each rep)
Single Leg Extension: 12.5x15, 12.5x15, 12.5x15, 12.5x15 (2 second negative each rep)
Hack Squat: 150x25, 150x25, 150x25, 150x25 (30 seconds rest between sets)

Back

One Arm Dumbbell Rows: 35x25, 35x25, 35x25, 35x25
Wide Grip Hoist Row: 40xRest-Pause, 50xRest-Pause, 60xRest-Pause, 60xRest-Pause (I definitely felt this right in my upper back, kind of an awkward machine for someone of my height, but it hit everything in all the right places)
Close Grip Neutral Mag Grip Pulley Row: 110xRest-Pause, 110xRest-Pause, 110xRest-Pause
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  #97 (permalink)  
Old 07-18-2017, 08:51 AM
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So took a long weekend out of town with the wifey. After spending almost the entire year in prep, working a crazy project with some pretty intense time demands, and just life in general, I owed it to her to take her somewhere and get a couple day break. Buuuut, we came back today and of course the first stop was the gym! Side note, training legs after driving for 8 hours isn't all that fun, but still beat last week's numbers.

Legs (All rest periods 30 seconds)

Leg Extensions: 150x25, 150x25, 150x25, 150x25
Seated Leg Curl: 60x25, 60x25, 60x25, 60x25
Leg Press: 250x25, 250x25, 250x25, 250x25

Calves

Toe Press: 250x25, 20, 20, 20 (only about 5 seconds rest in-between each 'set)

Back (All rest periods 30 seconds)

Wide Grip Pulldowns: 100x25, 100x25, 100x25, 100x25
Dual Low Pulley Row: 60x25, 60x25, 60x25, 60x25
Dual Pulley Pulldowns: 40x25, 40x25, 40x25, 40x25 (Used a slightly supinated grip to make sure I was really getting the lower lats)
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  #98 (permalink)  
Old 07-19-2017, 10:58 AM
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Chest Day

Trained chest today, my split is supposed to include shoulders with chest, but honestly, I had such a pump going after training chest I once again couldn't even lift my arms. I think I'll just have to save shoulders for when I train arms to work around that little issue....

Chest

Flat Dumbbell Press: 60x15, 80x15, 100x15, 120x10
Slight Incline Smith Machine Press: 90xRest-Pause, 100xR-P, 100xR-P, 100xR-P
Machine Flyes: 50x15, 50x15, 50x15, 50x15 ( I set the arms back a bit so I would get a good stretch with each rep, and then squeeze hard as I brought my hands together)
Pec Minor Dips: Bodyweight x 15 (4 sets of these)
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  #99 (permalink)  
Old 07-21-2017, 02:18 AM
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Back and Legs Part 2

Second back and leg training session for the week! Felt a little rough yesterday during this workout, mostly my joints were achy and just kind of blah feeling. Still pushed as hard as I could to try to beat last week's numbers, didn't really succeed so much on legs, but was able to on back.

Legs

Single Leg Extension: 90x25, 90x25, 75x25, 60x25
Standing Single Leg Curl: 12.5x25, 12.5x25, 12.5x25, 12.5x25
Free Motion Squat: 135x25, 135x25, 135x25, 135x25

Back

Dumbbell Row: 35x25, 35x25, 35x25, 40xRest-Pause (hit roughly 30 each side, kept going until I absolutely couldn't get the muscle to contract)
Machine Overhand Row: 70xRest-Pause, 70xRest-Pause, 70xRest-Pause (I'll get a picture of this machine, it's a little funky but the seat adjusts up and down and the chest bad also adjusts angularly, so with a little fine tuning I'm able to hit the back exactly where I want to and really focus on squeezing)
Low Pulley Close Supinated Mag Grip Row: 120xRest-Pause, 120xRest-Pause, 120xRest-pause
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  #100 (permalink)  
Old 07-21-2017, 11:16 PM
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Yesterday was a rest day, which was apparently very needed, got home from work, slept for 4 hours, got up for a couple of hours to do some grocery shopping and meal prep, then was passed back out for about 10 more hours. And I rarely sleep more than 5-6 hours....

Started fat burners back up this week after giving my body a break since Junior Nationals, Viking was kind enough to send me some things to try out, which included their thermo blend. Now, up until this point, all I've ever used for clen was research company supplied, so probably way under dosed, these things though are no joke, felt them almost immediately and at half the dose of what it takes to feel it from a research company. So 40mcg is more than plenty right now for me

Tonight will be arms and shoulders. Shoulders I've been pushing pretty hard to bring up for North Americans. My biceps; well, they're a-holes and eventually they'll have to give in and start growing
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