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Thread: Zack's Log

  1. #151
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    7-17-19

    Deadlift
    135x1x5
    225x1x5
    330x1x1
    Just testing out range of motion and how my setup worked with my injury. 330 was more or less a stiff leg so I just called it there and opted to take a light day.

    Shrugs
    315x3x20
    Traps started to cramp

    Back Traction
    1xawesome

    Called it a day there.

  2. #152
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    7-19-13

    Behind The Neck Jerk (kilos)
    barxstuff
    45xstuff
    50x1x3
    60x1x3
    70x1x3
    75x1x1
    80x1x1
    84x1x1 PR

    DB Incline Bench
    60x3x10

    Handstand Pushup
    bwx3x3

    Pullups
    bwx3x15

    A. Face Pull
    70x3x20

    B. Cable Fly
    30x3x20

    A. Fat Gripz Reverse Curl
    50x3x20

    B. Fat Gripz Overhead Tricep Extension
    80x3x20

    Row 500m in 2:28

  3. #153
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    7-21-13

    Squat
    barxabunch
    95x1x3
    Woo Squat Progress! This was quite painful but its a start.

    Leg Press
    sled+2platesx5x20
    Holy volume batman, this was a really bad idea. Drastically reduced leg volume the past couple weeks combined with this silly idea lead to some crazy soreness.

    Standing Unilateral Hamstring Curl
    25x3x20

    DB Row
    100x3x10

    DB Shrug 2 Second Pause at Top
    100x3x20

    Hanging Leg Raise
    bwx3x15

    Woo, something resembling a normal squat day.

  4. #154
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    7-23-13

    Bench
    barx1x20
    135x1x12

    Pause Bench
    185x1x3
    205x1x1 10lb PR
    215x1x1 20lb PR
    225x1x0 Close miss
    Add 2 board
    225x1x3
    Remove 2 board
    195x3x3 Ties PR set of 3

    All the higher rep back off sets and extra pause work appears to be paying off.

    Fat Gripz Incline T-shirt Touch
    135x2x8

    A. Fat Gripz Hammer Curl
    25x3x10

    B. Cable Fly
    30x3x20

    C. Tricep Rope Pushdown
    80x3x20

    Face Pull
    70x3x20

    Hanging Leg Raise
    bwx3x10

    Cardio:

    Row 500m in 2:22

    Elliptical
    15 minutes

    Was a good day.

  5. #155
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    7-24-13

    A.M.

    Bored at work.

    Seated DB Military Press
    40x5x10

    Side Raise
    15x3x10

    Fat Bar Curlz
    40x2x20

    P.M.


    Deadlift
    155x1x5
    245x1x3
    308x2x1
    358x1x1 ~85%

    Still just playing with setup and what not. Tried to squat afterwords but was not gonna happen today. Leg was really stiff today, even bothered me doing seated DB press this morning of all things. No accessory.

  6. #156
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    7-25-13

    Goblet Squat
    30x3x10

    Saw this as a suggestion for a lift to work with for my adductor tear. Works pretty well, minimal discomfort and it allows me to squat with a full range of motion.

    Leg Press
    2 platex3x20

    Just working on feeling the movement and trying to increase range of motion.

    A. Unilateral Leg Curl
    20x3x20

    B. Unilateral adductor machine
    10x3x20

    Standing Cable Crunch
    100x3x20

    Shot Put
    12lb for 8 throws or so no idea on distance but was fairly consistent throw to throw for distance and grouping.
    16lb for 2 throws

    Light Weight for distance
    10 throws or so no idea on distance

    Discus
    Just playing around, pretty fun.

  7. #157
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    7-26-13 - 7-28-13 Catch up Post

    7-26-13

    A.M.

    Cardio:
    Move everything from my old apartment to my new one.

    P.M. 1

    Klokov Press
    75x5x10

    Incline DB Bench
    40x1x20
    50x2x15

    "Modified" shoulder raise
    15x3x10

    Did something for back and abs but cant remember.

    Cardio:
    Help my new roommate move all his stuff.

    7-27-13

    Cardio:
    Help move my roommates girlfriends stuff to her new apartment.

    A. DB Curl
    30x3x10

    B. French Press
    60x3x10

    A. EZ Bar Reverse Curl
    40x3x20

    B. Behind the back rope tricep extension
    70x3x20

    A. Wide Grip Pullup
    bwx3x10

    B. Ab Wheel
    bwx3x10

    7-28-13

    Squat
    barx1x10 high
    95x1x10 high
    135x1x3 high
    135x1x1 Finally managed to hit depth here

    Back to a painful 135 on squats after my adductor tear. Was probably more aggressive with pushing depth than I needed to be but oh well. Progress.

    High Bar Good Morning
    135x3x10

    These are much harder than the low bar variant, feel like continuing to work on these would benefit my squat a good bit long term.

    Unilateral Leg Press
    sled+50x3x10

    Barbell Shrug
    385x5x10

    A. Unilateral Hamstring Curl
    25x3x20

    B. Standing Cable Crunch
    100x3x20

    Cardio:
    Helped move a friends house. Yay for moving 4 houses in 3 days.

  8. #158
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    7-29-13

    A.M.

    Cardio:
    Walk 30 minutes each way to work.

    P.M.

    Pullups
    bwx1x10
    bw+45x5x5

    Wide Neutral Grip T Bar Row
    50x2x20

    Wide Grip Straight Arm Pulldown
    70x2x20

    Hanging Leg Raises
    bwx3x10

    Quick extra workout in and out in 30.

  9. #159
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    7-30-13

    A.M.

    Cardio:
    30 minute walk each way to work

    P.M.

    Bench
    barx1x20
    95x1x10
    135x1x10
    165x1x5
    185x1x3
    235x1x0
    185x1x4
    135x3x15

    Yea so jumping to 235 when 185 felt heavy was really stupid.

    Neutral Grip Decline Db Bench
    40x3x15

    Cable Fly
    30x3x20

    A. DB Tricep Kickbacks
    15x3x10

    B. Fat Gripz DB Hammer Curl
    25x3x10

    L-Sit Pullups
    bwx3x10

    Was initially pretty unhappy about missing 235. Got called back down to reality by my training partner Matt Smith. I've been burning the candle pretty hard at both ends this summer. With constant dieting, 6+ training sessions most weeks, cardio, and hitting or exceeding all but one of my strength goals for the summer, which I'm fairly sure I would have been good for had I not torn my adductor the week before I intended to attempt it. My remaining goals for the summer are withing sprinting distance, and I've still got some wick to burn.

  10. #160
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    7-31-13

    A.M.
    1 hour on recumbent bike

    P.M.

    Deadlifts
    barxstuff
    155x1x5
    245x1x5
    275x3x5 ~65%
    Trying to build some volume up here compared to last weeks 3 singles haha. Still having trouble hitting positions with my hip but its getting better.

    Db Shrugs 2 sec pause at top
    120x3x20

    Unilateral Leg Press
    Sled+50x3x20

    Much easier than on Sunday,less painfull, and better range of motion with my bad leg.

    Unilateral Leg Curl
    25x3x20

    GHR situps
    bwx3x20

    Couldn't even get in position for these two weeks ago due to hip pain so more progress.

    Strength is starting to drop from the weight loss, but thats to be expected. Hip is doing better, rehab is moving along reasonably steady.

  11. #161
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    Just noticed your from Boone. Do you ever go to the Mast General Store? Love their old fashion candy section. It rocks!

  12. #162
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    Quote Originally Posted by Alinshop View Post
    Just noticed your from Boone. Do you ever go to the Mast General Store? Love their old fashion candy section. It rocks!
    Yea its a 10 minute walk or so from campus. Not really a candy fan to be honest though haha.

  13. #163
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    8-1-13

    A.M.
    30 minute walk each way to work.

    Hip rehab

    Abs

    Taking the day off otherwise, need a bit of a break.

  14. #164
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    8-2-13 - 8-4-13

    8-2-13

    A.M.

    1 hour cardio

    Standing DB Shoulder press
    40x5x10

    Close Grip T-shirt Touch
    115x3x10

    A. Fat Gripz French Press
    45x3x20

    B. Fat Gripz Straight Bar Curl
    45x3x15

    A. Fat Gripz Hammer Curl
    25x3x10

    B. Bench Dip
    bwx3x20

    Leg Raise
    bwx3x15

    8-3-13

    Spent the entire day walking around running errands

    8-4-13

    A.M.

    1 hour cardio

    P.M.

    Deadlift
    barxstuff
    135x3x5
    225x2x5
    275x2x3
    315x1x2
    385x1x1 (90%)
    Pretty good being back to 90%ish here, still not quite able to drop my hips as low as I normally do so these still resemble a straight leg deadlift more than I would like. Good positions though aside from that.

    Squat
    barx1x10
    95x1x10
    135x1x5
    185x1x3
    135x5x10

    185 for 3 puts me back at about 70% of my previous squat. Pretty good improvement over a painful 135 single last week. Good volume afterwords too.

    A. Lying Hamstring Curl
    50x3x20

    B. Abductor Machine
    60x3x20

    C. Adductor Machine
    60x3x20

    Seated Ab Crunch Machine
    60x3x20

    Lot of solid volume today, really good day. Keep putting in days like this and I'll be passing my old squat PR in no time.

  15. #165
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    solid work there man. keep pluggin away!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  16. #166
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    8-5-13

    A.M.

    Hill Sprints
    10 rounds sprint up walk down.

    Stadium Stairs
    10 rounds run up walk down.

    P.M.

    Log Press
    Warm up with regular bar.
    95x1x5
    115x1x3
    135x1x1 PR
    115x5x5

    Definitely harder than I remember log press being as compared to a regular bar.

    Bench Press With Chains
    135+~60x5x5

    Was fun to get to bench with some chains today, something I havn't had access too in a long time.

    A. Seated Tricep Dips
    115x3x10

    B. Hammer Strength Curl
    60x3x10

    A. Cross Body DB Hammer Curl
    30x2x10

    B. Overhead DB Tricep Extension
    65x2x10

    Keg Rows
    80x3x10

    Leg Raise
    bwx4x10

    Solid day, always a good time training with the old crew in Asheville. Need to start putting together a structured training program for when school starts back again in a couple weeks.
    Last edited by ZackHowell; 08-05-2013 at 10:18 PM.

  17. #167
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    8-6-13

    Cardio:

    Walk 1 hour.

  18. #168
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    8-7-13

    A.M.

    Cardio:
    Walk 1 hour with 10lb weight vest.

    P.M.

    Saftey Squat Bar Squat With Chains
    barx2x10
    bar+80x1x5
    115+80x1x5
    175+80x2x3
    Would have liked to go heavier but my leg said no. Still nice to have gotten a couple sets in with a heavier weight on my back thanks to the chains.

    Hack Squat
    sled+50x2x20
    sled+100x1x20

    A. Leg Ext.
    70x2x20

    B. Lying Hamstring Curl
    70x2x20

    Horizontal Leg Press
    75x2x20

    A. Adductor Machine
    50x2x30

    B. Abductor Machine
    50x2x30

    Glute-Ham Raise
    bwx2x15

    A. GHR Situp
    bwx3x20

    B. Kettlebell Side Bend
    50x3x10 per side

    Reverse Hyper
    45x3x15

    Yay Volume! Last day training with the Asheville crew. Wanted to get in as much volume as possible on some of the equipment I don't normally have access to.

  19. #169
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    8-8-13

    A.M.

    Cardio:
    Walk 1 hour with ~10lb weight vest
    5 x 50m sprints

    P.M.

    T-Bar Row
    worked up to
    150x5x6

    Wide Grip Pullups
    bwx2x10
    bw+25x1x10

    Seated Hammer Strength 1 Arm Row
    3 platesx4x6

    Straight Leg Deadlift
    275x2x6
    315x1x6

    Really odd doing deadlifts after other stuff but thats what their program called for. Was surprised to be lifting that much even after all the other back work.

    Incline DB Curls
    30x1x10
    35x1x8
    40x1x6
    dropset
    35x1x6

    Ez bar Curl
    65x8x8

    Hit back and biceps with some friends from high school today while I'm still home. Had a lot of fun lifting with some old friends. Pretty challenging workout too,not used to lifting at the pace they do for bodybuilding, as soon as you do your set the next person in the rotation is going, then no rest between rotations.
    Last edited by ZackHowell; 08-12-2013 at 04:23 PM.

  20. #170
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    8-9-13

    A.M.

    Cardio:
    walk 1 hour
    5 x 50 meter sprints

    P.M.

    T-Shirt Touch
    barx1x20
    95x1x10
    135x1x15
    135x1x12
    135x1x10

    DB Pullover
    40x3x10

    DB Twist Press
    40x3x10

    A. Pec Dec
    95x3x10

    B. Tricep Pushdown
    50x3x10

    A. Seated French Press
    50x3x12

    B. Reverse Curl
    50x3x10

    A. Leg Raise
    bwx2x20

    B. Band Pushdown
    onyx mini bandx2x20

    C. Band Fly
    onyx mini bandx2x20

    Fun session in the basement tonight. Really pushed the pace on this workout, took maybe 45 minutes for the entire session. The pec dec and cable tower in my basement are crazy old hand welded pieces so always interesting using them.
    Last edited by ZackHowell; 08-12-2013 at 04:23 PM.

  21. #171
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    8-10-13

    Arnold Press
    25x1x10
    40x3x10

    Klokov Press
    65x3x10

    Rear Delt Raise
    15x3x10

    A. Band Pullapart
    onyx mini bandx3x10

    B. Band Face Pull
    onyx mini bandx3x20

    C. Band Upright Row
    onyx mini bandx3x20

    Abs

    Walk 1 hour

  22. #172
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    8-12-13

    A.M.

    Walk 35 minutes each way to and from work.

    P.M.

    100 meter sprints
    6 sets of Sprint down walk back

  23. #173
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    8-13-13

    Machine Chest Press
    120x1x15
    140x1x10
    160x1x8

    DB Incline Press
    50x3x10

    DB Fly with bands
    15+red-minix3x15

    DB Pullover
    45x3x10

    Machine Shoulder Press
    120x1x15
    120x2x10

    Machine Side Raise
    50x3x10

    Upright Row/Face Pull Hybrid
    70x3x10

    Front Raise
    red mini bandx3x20

    Seated Crunch Machine
    80x3x20

    Sprints
    4x100m

  24. #174
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    8-14-13

    Lying Hamstring Curl
    60x4x15

    Split Squat
    40x3x12

    Leg Press Against Bands
    120+2 mini bandsx2x25
    dropset
    120+ 2 mini bandsx1x25
    100+2 mini bandsx1x25
    remove bands
    100x1x10

    DB RDL
    50sx2x20

    Pullups
    bwx1x10
    bwx1x18 PR
    bwx1x2

    Chest Supported Row
    120x4x15

    Stretchers
    60x3x12

    Band Shrugs
    Average Bandx3x20

  25. #175
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    8-15-13

    Arms BRAHH

    A. Fat Gripz Reverse Curl
    40x3x20

    B. Tricep Rope Pushdown
    90x3x20

    A. Machine Curl
    60x3x15

    B. Machine Tricep Ext.
    60x3x15

    A. Incline DB Curl
    25x3x10

    B. Incline DB Tricep Ext.

    A. DB Curls run the rack
    35x1x5
    30x1x5
    25x1x5
    20x1x5
    15x1x8

    B. Bench Dips
    bwx1x25

    A. Crunch Machine
    80x3x10

    B. Leg Raise
    bwx3x10

    Decline Russian Twist
    25x3x10

    Last day of "deload" bodybuilder workouts. Taking the next couple days completely off then new training program starts next week.

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