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Old 04-10-2013, 09:59 PM   #401
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4/10: Overhead + Accessory, Week 2, Cycle 1, GZCL Method
~3950 cals; 430g carbs; 240g protein; 160g fat

1.)Bent Y Raises
1.25x8
2.5x8
5x8

2a.) Standing OHD Press
(warm-up)
45x12
65x5, 3
85x5
105x4
110x1

(Tier 1 sets)
117.5 x 1 x 3
122.5 x 2 x 2
125 x 2 x 1
125 x 1 x 3 -> decided to rep out last set today; felt pretty good had another one or two in me

(Tier 2 sets): 112.5 x 7 x 3

2b.) Blue Band Pull-aparts (between Tier 1 sets): 6 x 10

2b.) CSRs: 75 x 7 x 10 (between Tier 2 sets)

3.)Cable Facepull: 60 x 3 x 12

4.)RGBP: 115 x 14, 13, 14

5.)Seated Underhand Cable Low Rows (straight bar attachment)
115x18
130 x 2 x 10

6.) Cable RC External Rotation: 20 x 3 x 12 each side

7a.) Standing Koklov Press
85 x 9, 6
65x14

7b.) Pronated Pus: bw x 10, 8, 8

8.)Incline DB Rev Fly/Seated DB Lateral Raise/Seated DB Front Raise (drop set; reps to technical failure @ each weight): 12lbs/10lbs/5lbs x lots of reps

9a.) Alt DB Curls: 30 x 15e
9b.) Dips: bw x 15
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Old 04-10-2013, 10:02 PM   #402
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Solid work broham, what are you weighing these days?
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Old 04-11-2013, 08:09 AM   #403
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Solid work broham, what are you weighing these days?
Today marks day 14 of carb backloading post prep phase. Morning weight was 172.2 and waist of ~31.25
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Old 04-11-2013, 08:17 AM   #404
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Great work Nick! Crazy ass workouts bud! I'd be dead! Keep it up!!!!!!
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Old 04-11-2013, 09:50 AM   #405
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Great work Nick! Crazy ass workouts bud! I'd be dead! Keep it up!!!!!!
haha, well I eat a $hit-tpon on lifting days to help with recovery

To anyone with a MFP, feel free to follow along: Linedriver465's Food Diary | MyFitnessPal.com
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Old 04-11-2013, 06:01 PM   #406
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4/11/13: Deadlift, GZCL, Week 2, Cycle 1

1.)Deadlift
(warm-up)
135x2x5
185x5
225x5
275x3
315x3
365x3
(Tier 1 sets)
415x1x3
430x2x2
440x3x1
(Tier 2 sets): 350 x 7 x 3

2.) BB Front Squats
95x5
135x5
175 x 3 x 10 -> increase to 185 next time

3.)BB Good Morning: 135x3x12 -> increase to 145 next time

4.)DB Split Squats: 35 x 3 x 10 -> keep same weight

5a.) GHRs: bw x 12, 11, 12
Cable pull throughs (first time trying these): 80 x 20

5b.) Decline Crunches (weight on forehead): bw+15 x 4 x 9 -> increase to 20lbs

6. ) BB Shrugs (straps): 225 x 50 (mix of strict and cheat reps)
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Old 04-11-2013, 07:32 PM   #407
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Nice work man.
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Old 04-12-2013, 11:00 AM   #408
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Nice work man.
Thanks Doja; I've really been working on starting my pull from a better/lower hip position. Back in the day, I essentially RDL'ed the weight everytime I "deadlifted" haha
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Old 04-12-2013, 11:08 AM   #409
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Yeah, I totally remember. I'm working on doing the same myself.
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Old 04-12-2013, 11:14 AM   #410
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Yeah, I totally remember. I'm working on doing the same myself.
Damn right sonny. Form > Weight. How's the cut going buddy?
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