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Thread: Zack's Log

  1. #126
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    6-19-13

    A.M.

    A. Dips
    bwx3x10

    B. Face Pulls
    50x3x20

    Band Pushdowns
    onyx bandx1x50

    Band Curls
    onyx bandx1x50

    P.M.

    Sumo Deadlifts
    barx1x5
    155x1x5
    265x1x3
    Switch to hook grip and yay kilo math
    355x1x1 PR
    375x1x1 PR
    395x1x1 PR
    355x3x5 PR

    Unilateral Standing Hamstring Curl
    25x3x20

    P.M. 2

    Sprint Intervals
    60 minutes
    Last edited by ZackHowell; 06-19-2013 at 08:35 PM.

  2. #127
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    Training is looking solid man! Keep it up! PR city!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  3. #128
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    Quote Originally Posted by JustinBlatnik View Post
    Training is looking solid man! Keep it up! PR city!
    Yea man yours is looking pretty solid too. Need to start eating more, all the extra-curricular shenanigans are starting to take a toll on recovery haha.

  4. #129
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    6-20-13

    A.M.

    Cardio:
    30 minute walk

    Pullups
    bwx5x10

    P.M.

    Neutral Grip Pullups
    bwx5x10

    Leg Raises
    bwx5x10

    One Leg Calf Raises
    bwx5x20

    DB Shrugs
    80x1x20
    90x2x20

    Was going to do more here but smashed my hand re-racking the 90s, decided to call it a day after that.

  5. #130
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    6-21-13

    Floor Press
    barx3x20
    95x2x10
    135x5x10

    Fat Gripz Overhead Press
    75x5x10

    A. Cable Fly
    30x3x15

    B. Fat Gripz DB Hammer Curl
    20x3x15

    A. Fat Gripz DB Preacher Curl
    20x3x10

    B. Fat Gripz Tricep Kickback

    A. Fat Gripz Reverse Curl
    45x3x10

    B. Fat Gripz Upright Row
    45x3x10

    Grip was an issue at first going into this after smashing my hand yesterday but it loosened up dramatically by the end of this session. I'll have tomorrow completely off and no lifting directly involving grip until Monday. Floor Press was much harder than I expected it to be, been about a year since I did these last and at the time my floor press was higher than my bench. This is most certainly not the case now.

  6. #131
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    6-22-13

    Cardio:
    Short hike, crazy steep incline ~4 total miles

    Pullups
    bwx5x10

  7. #132
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    6-23-13

    P.M. 1

    Snatch (kilos)
    barxstuff
    30x1x3
    35x3x3
    37.5x2x2
    40x2x1

    Clean and Jerk (kilos)
    40x1x1
    50x1x1
    60x1x3
    65x1x2
    70x1x1
    75x1x1
    80x1x1

    Squat (kilos)
    50x1x5
    60x1x5
    75x1x5
    90x3x5

    Standing Unilateral Hamstring Curl
    30x3x20

    P.M. 2

    Ab Wheel
    bwx3x10

    Leg Raise
    bwx3x10

    Unilateral Calf Raise
    bwx5x20

    A. Good Girl
    30x3x20

    B. Bad Girl
    60x3x20
    Last edited by ZackHowell; 06-25-2013 at 07:06 PM.

  8. #133
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    6-24-13

    A.M.
    Cardio:
    Bike 20 minutes

    P.M.

    Pendlay Row
    115x5x10

    DB Row
    110x1x10
    120x2x10

    Machine Shrug
    200x3x20

    45 degree back extension
    bwx3x10

    Leg Raise
    bwx3x10

  9. #134
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    6-25-13

    A.M.

    Cardio:
    Elliptical 20 minutes
    Bike 20 minutes

    P.M. 1

    Bench
    barx3x20
    95x1x10
    135x1x10
    155x1x8
    185x3x6 PR

    Incline DB Bench
    60x3x10

    Cable Fly
    30x3x15

    Pushups
    bwx3x20

    A. Fat Gripz DB Preacher Curl
    25x3x10

    B. Seated French Press
    50x3x10

    A. Fat Gripz DB Hammer Curl
    25x3x10

    B. Tricep Kickback
    15x3x10

    A. Fat Gripz Reverse Cable Curl
    50x3x10

    B. Reverse Grip Tricep Pushdown
    90x3x10

    GHR Situps
    bw+10x3x10

    P.M. 2

    Push Jerk (kilos)
    barxstuff
    40x1x5
    50x1x3
    60x1x2
    70x1x2

    Klokov Press
    85x2x10
    85x1x5 Triceps just died here

    Dips
    bwx3x10

    Snatch Grip High Pull
    45x3x10

    Face Pull
    50x3x20
    Last edited by ZackHowell; 06-25-2013 at 07:05 PM.

  10. #135
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    6-26-13

    A.M.

    Cardio:
    Bike 15 minutes

    A. Dips
    bwx3x10

    B. Face Pulls
    50x3x20

    P.M. 1

    Sumo Deadlift
    155x1x5
    245x3x3
    355x5x3

    Squat
    barx1x5
    135x1x5
    185x1x8
    225x3x5 PR set of 5 without briefs or wraps

    Matt advised that I bump my squat stance back out to shoulder width rather than the super narrow hip width stance I had been using. Seems like all the heavier sumo pulls and the hip and hamstring work are paying off.

    RDL
    155x3x10

    P.M. 2

    Chest Supported Row
    45x3x20

    A. Good Girl Machine
    30x3x20

    B. Bad Girl Machine
    80x3x20

    DB Shrugs
    110x3x20

    Ab Wheel
    bwx3x10

  11. #136
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    6-29-13

    Justin Blatnik was up for the weekend so we got some solid training in today. Learning as we went along I decided to try my hand at throwing.

    Standing Shot Put
    5 throws
    best throw 29"

    Shuffle Shot Put
    5 throws
    best throw 34"

    Light Weight for Distance
    5 throws
    best throw 34"

    Hammer Throw
    2 throws
    best throw 36"

    Sheaf Toss
    5 tosses
    best height ~13'

    Then onto some olympic lifts and gun work

    Snatch(kilos)
    barxstuff
    25x2x3
    30x1x3
    35x1x2
    40x1x1

    Clean and Jerk(kilos)
    barxstuff
    50x1x1
    60x1x1
    65x1x1
    70x1x1
    75x1x1
    77.5x1x1 PR clean + Jerk
    80x1x1 PR clean but pressed out the Jerk

    Pause Jerk(kilos)
    70x1x3
    70x3x1

    Behind the Neck Jerk
    70x1x5 PR for reps

    A. Fat Gripz DB Preacher Curl
    25x3x10

    B. Fat Gripz DB Tricep Kickback
    15x3x10

    A. Fat Gripz DB Hammer Curl
    25x3x15

    B. Fat Gripz 1 Arm Tricep Pushdown
    30x3x15

  12. #137
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    6-30-13

    P.M. 1

    Squat
    Barxstuff
    135x1x5
    165x1x3
    195x1x2
    225x1x1
    255x1x1 PR
    275x1x1 PR 25lb PR no wraps
    225x3x5

    Leg Press
    Sled+200x1x20
    Sled+400x2x12

    Standing Unilateral Hamstring Curl
    25x3x20

    P.M. 2

    Shrugs
    135x1x20
    225x1x20
    315x5x20

    Front Squat Holds
    315x3x15 seconds

    A. Good Girl Machine
    30x3x20

    B. Bad Girl Machine
    80x3x20

  13. #138
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    7-1-30

    Clean and Jerk(kilos)
    barxstuff
    40xstuff
    50x1x2
    60x2x2
    65x2x2
    70x3x2 (90%)

    Klokov Wod

    Klokov posted this crossfit esq workout as a youtube video so I decided to give it a try for fun, the workout is 1 klokov press and 1 behind the neck pullup, 10 rounds for time

    A. Klokov Press
    95x10x1
    Pretty good considering this was my max the last time I tired to max on these.

    B. Behind The Neck Pullup
    bwx10x1

    Finished in 3:47, pretty hard and was pretty fun.
    Solid day for an extra workout.

  14. #139
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    7-2-13

    Snatch(kilos)
    barxstuff
    35x2x2
    40x1x1
    42.5x1x2 PR

    Clean + Jerk + BTN Jerk (kilos)
    50x1x1
    60x1x1
    65x1x1
    70x2x1

    Bench
    barxstuff
    95x1x20
    135x1x10
    185x1x5
    195x2x5 PR set of 5

    T-Shit Touch
    135x3x10

    Shoulder Complex (5 Front 5 Side and 5 Rear Raises)
    15x3

    Fat Gripz Hammer Curl
    25x3x15

    Fat Gripz Tricep Kickback
    15x3x15

    Fat Gripz Tricep Pushdown
    90x3x20

    Fat Gripz Reverse Curl
    30x3x20


    Cardio:
    40 minute walk after dinner
    Last edited by ZackHowell; 07-02-2013 at 07:54 PM.

  15. #140
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    7-3-13

    A.M.

    Cardio:
    20 minute walk

    Close Grip Bench Press
    barx1x20
    95x1x10
    135x3x10

    P.M.

    5 inch block Pulls
    155x1x6
    245x1x6
    335x1x4
    365x1x2
    385x1x2
    405x1x2 Sumo PR
    All sets prior to this are half reps sumo then conventional immediately after.
    425x1x3 Conventional PR

    Best I could find from old training logs my best pull from this height was 355 so yea big PRS all around.

    1.5 inch Deficit pulls
    335x2x8 PR

    RDL
    185x3x10

    A. Hanging Leg Raise
    bwx2x10

    B. Leg Raise
    bwx2x10

    Back Traction
    1xawesome

    Lot of solid work today, really excited about the progress I'm making on my deadlift here recently.

  16. #141
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    7-4-13

    Jerks 1 front rack 2 behind the neck (kilos)
    barxstuff
    40x1x1
    50x1x1
    60x2x1
    70x2x2

    Klokov Press
    85x3x10

    A. Fat Bar Curl
    50x3x10

    B. Fat Bar French Press
    50x3x10

    Leg Raise
    bwx3x10
    Last edited by ZackHowell; 07-05-2013 at 05:05 PM.

  17. #142
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    7-5-13

    A.M.

    Snatch (kilos)
    barxstuff
    30x3x3
    35x2x2
    43x1x3 PR
    43x3x2

    Clean and Jerk (kilos)
    50x1x1
    55x1x1
    60x1x1
    65x1x1
    70x1x1
    75x1x1
    77x1x1

    P.M.

    Bench
    barx1x20
    95x1x10
    135x1x10
    175x3x8 PR set of 8

    Incline Db Bench
    60x3x10

    Standing Cable Crunch
    somethingx5x20

    Pullups
    bwx3x10

  18. #143
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    7-6-13

    A.M.

    Bored at work

    A. Incline DB Curls
    25x3x10

    B. Overhead DB Tricep Extension
    60x3x10

    EZ Bar Curl
    50x3x15

    Fat Gripz DB Hammer Curl
    25x3x15

    Fat Gripz Reverse Curl
    45x3x20

    P.M.

    Bored and still at work so me and one of my co-workers got a couple extra lifts in.

    Incline Bench
    barx1x20
    95x1x10
    135x1x10
    175x1x5
    185x1x3 PR set of 3

    Decline Bench
    barx1x10
    135x1x10
    185x1x5

    A. Face Pull
    50x3x20

    B. Rear Delt Raise
    15x3x10
    Last edited by ZackHowell; 07-06-2013 at 04:22 PM.

  19. #144
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    7-7-13

    Squats No Belt
    barx1x5
    135x1x5
    165x1x5
    185x1x5
    205x1x5
    225x1x5 PR no belt
    235x1x5 PR set of 5 regardless of condition
    245x1x5 PR set of 5 regardless of condition
    225x2x5

    Good Morning
    135x1x10
    165x3x10

    Unilateral Hamstring Curl
    25x3x20

  20. #145
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    7-8-13

    Pendlay Row
    135x3x10

    Weighted Pullup
    bw+45x1x3
    bw+25x4x5

    DB Shrug
    100x5x20

    Standing Cable Crunch
    100x3x10

    Left hip is pretty jacked up from having to twist up on a rep or two on squats yesterday. Had to skip my second session last night and the plan was to hit some olympic lifts today, which clearly didn't happen.
    Last edited by ZackHowell; 07-08-2013 at 07:01 PM.

  21. #146
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    7-9-13

    Bench
    barx1x20
    95x1x10
    135x1x10
    185x1x5
    205x1x5 PR set of 5
    add slingshot
    225x1x5 PR set of 5 in slingshot

    Paused Bench
    195x1x3 PR set of 3
    185x4x3

    Klokov Press
    95x4x10 PR set of 10

    A. Straight Bar Curl
    45x2x20

    B. Dips
    bwx2x20

  22. #147
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    7-10-13

    Rack Pulls
    135x1x5
    225x1x5
    315x1x1
    385x1x5
    405x1x5 PR

    Done, lower back was spazzing out on me and still have a golf ball sized knot in my hip.

  23. #148
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    7-12-13

    Klokov Press
    barx1x10
    70x1x5
    85x1x5
    105x1x1 PR
    110x1x1 PR
    115x1x1 PR
    125x1x1 PR
    105x3x5

    Strict Press
    135x1x3 PR

    Cable Fly
    30x3x20

    A. Fat Gripz incline curls
    25x3x10

    B. Fat Gripz Tricep Kickbacks
    15x3x10

    A. Fat Gripz Reverse Curl
    45x3x20

    B. Dips
    bwx3x20

    A. Pullups
    bwx3x10

    B. Standing Cable Crunch
    100x3x20

    Got some solid upper body work in today. My hip however is in pretty not awesome shape. The swelling has gone down and range of motion is up a little bit, however its now purple... which leads me to believe its a tear of some sort.

  24. #149
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    7-14-13

    Hip bruising seems to have gotten worse, don't need pain killers anymore, and more range of motion. Today was just figuring out what hurt and what didn't.

    Good Mornings
    barx2x10
    95x1x10
    125x1x10
    135x3x10
    These were way harder than they would normally be. Pretty much pain free though as long as I did them slow and strict.

    Shrugs
    315x5x20

    A. Standing Unilateral Hamstring Curl
    25x2x20

    B. Standing Unilateral Leg Extension
    30x2x20 good leg
    15x2x20 bad leg

    Both of these movements were about the same as the GMs pain free as long as done strict and slow.

    Leg Raise
    bwx5x10

    Recumbent bike
    15 minutes

    Plan for rehab going forwards is to keep doing all the accessory type work that I can like today to keep as much strength as possible. Gonna be hitting my mobility work and rehab hard. Plan is to work towards body-weight squats, then add the bar back in and go from there.

  25. #150
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    7-16-13

    A.M.

    Adductor rehab stuff

    P.M.

    Bench
    barx1x20
    95x1x10
    135x1x10
    155x1x10
    185x1x5
    225x2x2 PR set of 2
    add 1 board
    225x1x3 PR I guess since I never do board work

    Pause Bench
    185x3x5 PR set of 5

    Fat Gripz Strict Overhead Press
    95x3x10

    A. Fat Gripz DB Hammer Curl
    25x3x10

    B. Tricep Rope Pushdowns
    90x3x15

    Face Pull
    50x3x20

    Abs

    Elliptical
    15 minutes

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