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Thread: Zack's Log

  1. #101
    life, one rep at a time
    Join Date
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    looking good sir,
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  2. #102
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    Quote Originally Posted by gopostal42 View Post
    looking good sir,
    Jacked, tan, and less suck. Thats the plan.

  3. #103
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    5-23-13

    Suspended Good Mornings
    barx2x10
    95x1x10
    135x5x10

    Pendlay Rows
    95x5x10

    Shrugs
    275x3x10

    Pullups
    bwx3x10

  4. #104
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    5-24-13

    Behind the Neck Push Press
    95x10x5

    Close Grip No Touch Press
    barx2x10
    95x1x10
    115x1x10
    135x5x10

    French Press
    55x3x10

    Fat Gripz Straight Bar Curl
    45x3x10

    Rear Delt Raise
    20x3x10

    Cardio:
    ~1.5 hours of kickball, frisbee, and other assorted shenanigans in the park.

  5. #105
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    5-26-13

    P.M. 1

    Olympic Squats against bands (~240lb band)
    barxstuff
    add bands
    bar+240x1x5
    95+240x1x5
    135+240x10x5
    Felt good so decided to get in a couple heavier sets.
    155+240x1x3
    165+240x1x3
    Measured band tension wrong last week, was only off by about 40lbs...

    P.M. 2

    Sumo Deadlift bands pulling forward(~160lb in band)
    155+160x5x10

    Leg Press
    Sled+200x3x20

    Calf Raise on Leg Press
    Sled+200x3x20

    DB Row
    110x3x10

    DB Shrug
    130x3x10

    Leg Raises
    bwx3x10
    Last edited by ZackHowell; 05-26-2013 at 06:44 PM.

  6. #106
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    5-27-13

    A.M.

    Impromptu hike at midnight for ~2 hours

    P.M.

    Incline Press
    barx1x20
    95x1x10
    115x1x10
    125x1x10
    135x4x10

    Klokov Press
    75x5x10

    A. Fat Gripz Seated DB Curl
    25x3x10

    B. DB Tricep Extension
    25x3x10

    A. Fat Gripz Upright row
    45x3x10

    B. Fat Gripz Reverse Curl
    45x3x10

    A. Cable Fly
    35x3x15

    B. Face Pull
    70x3x15

    P.M. 2

    Swim:
    1000 meters of various stuff in ~1 hour

    P.M. 3

    Got talked into doing yoga. My mobility and my flexibility are both pretty terrible so I may continue to do this.

    Yoga:
    1 hour of stuff
    Last edited by ZackHowell; 05-27-2013 at 06:03 PM.

  7. #107
    life, one rep at a time
    Join Date
    Oct 2005
    Location
    Boone, nc
    Posts
    579
    yoga would be great for you
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  8. #108
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    5-28-13

    Cardio:

    Cycle
    ~15 minutes in lab for class

    Swim
    700 meters no idea on time

    Random extra stuff:

    Pullups
    50 reps

    Facepulls
    100 reps
    Last edited by ZackHowell; 05-29-2013 at 07:05 PM.

  9. #109
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    5-29-13

    A.M.

    Pullups
    30 reps

    Face Pulls
    100 reps

    P.M.
    Went off plan a bit today because why not.

    Squats
    barxstuff
    135x1x5
    225x1x5
    add double ply briefs because thats a good idea
    275x1x1
    add ace briefs because thats also a good idea
    315x1x1 PR no wraps

    I've squatted 300 in just wraps, and barely missed 315 in just wraps. Yay gear? Gear was Matt's so it was pretty loose, can tell my hips are way stronger out wide than they used to be. Still got a ways to go though if I intend to compete in gear to any degree of success.

    Then did what I was supposed to do to start with

    Suspended Good Mornings
    145x5x10

    Pendlay Rows
    115x5x10

    Lower back was thrashed at this point, I'll finish the rest of accessory tomorrow.
    Last edited by ZackHowell; 05-29-2013 at 09:57 PM.

  10. #110
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    5-30-13

    Cardio:
    ~15 minute walk
    ~15 minute cycle in class

    Random Accessory:

    Pullups
    bwx10x10

    Shrugs
    315x3x10

    Chest Supported Row
    90x3x10

    A. Leg Press
    Sled+150x3x20

    B. Calf Raise on Leg Press
    Sled+150x3x20

    Leg Raise
    bwx3x10

    GHR Sit-up
    bwx3x10

  11. #111
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    5-31-13

    Behind The Neck Push Press
    barx1x10
    75x1x10
    95x1x5
    105x5x10

    Close Grip No Touch Press
    140x5x10

    Pullups
    bwx3x10

    Band Stuff
    Pushdownx50
    Hammer Curlx50
    Face Pullx50

    Kickball and assorted Shenanigans in the park ~2 hours

  12. #112
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    6-2-13

    P.M. 1

    Olympic Squats against bands (~240lb band)
    barxstuff
    add bands
    bar+240x1x5
    95+240x1x5
    135+240x10x5
    Much faster and easier than last week, glad to be done with this 3 week wave though.

    Sumo Deadlift bands pulling forward(~160lb in band)
    165+160x5x10

    Standing Unilateral Hamstring Curl
    20x3x20

    P.M. 2

    Leg Press
    Sled+200x3x20

    DB Row
    110x3x10

    Shrug
    405x5x5
    315x5x15

  13. #113
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    6-3-13

    A.M.

    Random Stuff

    Pullups
    bwx3x10

    Face Pulls
    50x3x20

    GHR Situps
    bwx3x10

    Leg Raises
    bwx3x10

    P.M.

    Bench
    barx1x20
    95x1x10
    135x1x10
    185x1x1
    225x1x1 PR
    Big bench PR today, felt like going heavy so I did. Was a good decision.

    Incline Bench
    140x5x10

    Klokov Press
    75x2x10
    75x2x8
    Triceps just stopped working at this point

    A. Straight Bar Curl
    45x3x15

    B. Cable Fly
    35x3x15

  14. #114
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    6-4-13

    Cardio:

    Swim:
    ~half mile or something

  15. #115
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    6-5-13

    Suspended Good Mornings
    barx2x10
    95x1x10
    135x1x10
    155x5x10

    Yea that was it. Was up sick the night before, no energy going in, not enough food today either.

  16. #116
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    6-6-13

    Strict overhead Press
    barx1x10
    75x1x5
    95x1x3
    105x1x3
    115x1x1
    125x1x1 PR
    135x1x1 PR

    Behind the Neck Push Press
    135x2x3
    155x1x1
    165x1x1 PR
    175x1x1 PR

    Seated DB Overhead Press
    45x1x10
    50x1x10 PR
    55x1x10 PR

    6 overhead PR's at a lighter bodyweight than the previous batch of PR's I'll take it. Pretty cool what a couple pounds of meat, potatoes, and a healthy dose of man up will do.

    A. Fat Bar Upright Row
    65x3x10

    B. DB Rear Delt Raise
    20x3x10

    Training for this week is kinda off the map due to being sick Wednesday and some schedule conflicts.
    Last edited by ZackHowell; 06-06-2013 at 08:29 PM.

  17. #117
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    6-7-13

    Back and Biceps!!

    My Dad came up for the day to visit so I hoped into his bodybuilding routine.

    Pullups
    bwx3x10

    Seated Cable Row
    130x3x10

    Wide Neutral Grip T-Bar Row
    90x3x12

    Seated DB Curl
    20x3x10

    DB Hammer Curl
    30x2x10
    40x1x10

    Reverse Curl
    40x3x10

    Rope Hammer Curl
    70x3x10

    Some solid accessory work, great pump, and a lot of fun. Followed this up by eating copious amounts of steak.

  18. #118
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    6-09-13

    Front Squats
    barx2x10
    95x1x5
    135x1x3
    185x5x3 PR no wraps

    All I felt like doing. Went down to Charlotte and helped out with the 2013 RPS Backyard Bash/XPC Qualifier the day before. So after getting 3 hours of sleep before that, and getting back late the day before I was pretty trashed.

  19. #119
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    6-12-13

    Sumo Deadlift
    155x1x5
    242x1x5
    308x3x3
    308x1x4
    308x1x5 PR

    308 for 5 is a massive sumo PR for not wearing briefs, like by 4 reps was quite easy too could have keep going.

    Standing Unilateral Hamstring Curl
    25x3x20

    Hopefully I can start getting my volume back up to where it was previously.
    Last edited by ZackHowell; 06-12-2013 at 05:14 PM.

  20. #120
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    6-13-13

    Random extra Stuff

    Pullups
    bwx10x10

    Cardio
    Stuff

  21. #121
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    6-14-13

    Power Clean + Shoulder Complex (Power Clean + Jerk + Behind the Neck Jerk + Behind the Neck Push Press) (kilos)
    barxstuff
    40x1x1
    50x1x1
    60x2x1
    65x1x1
    70x1x1
    75x1x1 PR power Clean, PR Jerk from front, PR Clean and Jerk

    Strict Press (kilos)
    60x1x2 PR

    Behind the Neck Push Jerk(kilos)
    60x1x3
    70x2x3 PR

    Rear Delt Raises
    20x3x10

    Pretty solid day in terms of random overhead movement PRs, need to sit down and write out some actual programming again for next week. Get my training volume back up, and my accessory movements back on track.
    Last edited by ZackHowell; 06-14-2013 at 05:44 PM.

  22. #122
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    214

    6-15-13

    Pullups
    bwx5x10

    Curls
    Stuff

    Cardio:
    Moved a bunch of furniture

  23. #123
    Senior Member
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    Boone, NC
    Posts
    214

    6-16-13

    Front Squats
    barx1x10
    95x1x3
    135x1x3
    165x1x3
    185x5x3

    Back Squats No Belt
    185x5x5

    Unilateral Standing Hamstring Curl
    25x3x20

    Leg Press
    Sled+200x3x20

    Building my volume back up.

  24. #124
    Senior Member
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    6-17-13

    Bench
    barx3x20
    95x1x10
    135x1x10
    185x1x1
    225x1x1
    185x4x5

    Incline Db Bench
    55x1x10
    60x1x10
    70x1x10 PR

    A. Fat Gripz DB Preacher Curl
    25x3x10

    B. Overhead Tricep Ext.
    55x3x10

    A. Pullup
    bwx3x10

    B. Leg Raise
    bwx3x10

    Solid day

  25. #125
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    6-18-13

    Behind the Neck Jerk
    barx2x10
    95x1x3
    115x1x3
    135x2x3
    145x2x3
    155x1x3
    165x1x3 PR

    Seated DB Overhead Press
    40x1x20 PR
    40x1x15
    40x1x12

    Rear Delt Raise
    20x3x10

    Face Pull
    50x5x20

    Got out of class a little today, so I hit an extra shoulder workout to kill some time. Pretty solid workout, in and out in about 45 minutes.

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