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Old 04-06-2013, 11:50 AM   #391
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Great work Nick! Keep it up!!!
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Old 04-06-2013, 02:13 PM   #392
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Originally Posted by RobMoriRB View Post
solid work keep it going line
Thanks Rob! Just trying to plug along.

Quote:
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Great work Nick! Keep it up!!!
Thanks brother - I really like the GZCL method thus far - can't wait for week 2!
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Old 04-07-2013, 06:42 PM   #393
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4/7: Bench, GZCL, Week 2, Cycle 1
Incline Y-Raises: 5 x 2 x 12

1a.) Flat Bench
(warm-up)
45x2x15
75x8
105x6
135x5
165x3
185x3
(Tier 1 – all paused)
205x1x3
210x2x2
215x3x1
(Tier 2- touch and go)
185 x 7 x 4 -> absolutely crushed these; pretty much paused the last rep of every set; these are great for helping me find my form groove

1b.) Band Pull-aparts (between bench sets): blue band x 5 x 10

2.) WGPU: bw x 4 x 5

3a.) Standing BHTNP: 95 x 9, 10, 7
3b.) Semi-supinated Chins: bw x 14, 12, 10

4a.) 1-arm BB Rows (doesn’t include bar weight): 60 x 3 x 12

4b.) DB Incline Bench (setting 3)
55x15
60x12,8

5a.) Ripptoe Skullcrusher: 65 x 12, 10, 10

5b.) BB Curl w/ Fat Gripz: 50 x 18, 14, 12

6.) Cable RC external rotation: 20 x 2 x 10 each arm

7.) Snatch Grip Shrugs: 135 x 26/9/10/10

8.) Facepulls: 60 x 12
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Old 04-08-2013, 06:45 PM   #394
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4/8/13: Squat, GZCL, Week 2, Cycle 1
1.)DB Goblet
50x8
75x6

2.)BB Back Squat
95x8
125x5
155x5
185x5
215x3
235x2
(Tier 1 – a$$ touching box to gauge depth, no pause)
250x1x3
255x2x2
265x2x1
265x3
(Tier 2): 230 x 7 x 3 -> knees stayed out and chest stayed up on these; lower back stayed nice and tight

3.)BB Zerchers
From pin heigh 14: 135x5 and 225x8
From rack, no pin, box for depth, no pause: 135 x 3 x 10 -> holy hell these come to party

4.) RDLs (on box): 235 x 3 x 10 -> +10lbs over last week

5) Hammie Hypers: bw x 3 x 25 -> sick glute and hammie pump

6.) Weighted Kneeling Ab Wheel Rollout
Bw+35x6
Bw+25 x 3 x 8

7a.) Lying Leg Curl: 90 x 20
7b.) Leg Extension: 11 x 20

8) Hip Adductor stretch: 170 x 5 reps x 5s each rep
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Old 04-08-2013, 06:52 PM   #395
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Lifts are looking solid bro!
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Old 04-08-2013, 09:04 PM   #396
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Lifts are looking solid bro!
Thanks Doja!
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Old 04-08-2013, 10:38 PM   #397
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Great work Nick! My legs hurt from reading that ! Keep up the strong work!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 04-09-2013, 08:36 AM   #398
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Originally Posted by Hunterace View Post
Great work Nick! My legs hurt from reading that ! Keep up the strong work!!!
Thanks brother! Time to rest up for tomorrow's upper body session. Some nice DOMS in my glutes today - I've been working to activate them more during squats
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Old 04-09-2013, 10:33 AM   #399
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solid effort on the work out keep it up
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Old 04-10-2013, 09:50 PM   #400
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solid effort on the work out keep it up
thanks Rob! The squat is slowly but surely coming back
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