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Old 04-21-2013, 11:04 PM   #451
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Solid squatting Nick!
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Old 04-22-2013, 08:33 AM   #452
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Originally Posted by Hunterace View Post
Great workout Nick! More progression, keep hammering away!!!
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Solid squatting Nick!
Thanks fellas - movin da chains! Nice DOMS today in the quads, glutes, hammies, and overall posterior chain. Much needed rest day today followed by OHP tomorrow!
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Old 04-23-2013, 05:54 PM   #453
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4/23: Overhead Press, GZCL Week 4, cycle 1

Bent Ys: 2 sets
Blue Band Pull Aparts (during warm-up and Tier1 sets): 11 sets

Standing OHD Press
(**warm up sets)

(Tier 1)
125x1x3
117.5x2x2
132.5x2x1
132.5x2 -> rep min was 1 so double after that much volume Im pleased -> will up the working 1RM by 5lbs next cycle

(Tier 2): 117.5x10x3

Weighted Semi supinated Chins: bw+35 x 8, 6, 6, 6

Incline DB Press: 60 x 3 x 12

Cable Facepull: 60 x 4 x 10

Chest Supported Rows
90x10, 9, 8
50x15

Blue Band Tri Pushdown: 3 sets x failure
Cable Lateral Raise: 5 sets
Cable Curls: 4 sets
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Old 04-23-2013, 06:08 PM   #454
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Great workout Nick! I'm guessing the bold is PRs? If so, Congrats!!! If not, you suck jk. Keep up the strong training!!!
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Old 04-24-2013, 01:04 AM   #455
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Nice pressing Nick!
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Old 04-24-2013, 08:30 AM   #456
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Great workout Nick! I'm guessing the bold is PRs? If so, Congrats!!! If not, you suck jk. Keep up the strong training!!!
haha, yessir! I hit a Incline DB PB without even realizing it lol. The bold on the OHP isn't a PB per say, but just letting everyone know I hit all the requisite reps.

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Nice pressing Nick!
Thanks Doja! No real DOMS today which is a bit strange but o well
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Old 04-24-2013, 09:19 AM   #457
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Incline DB Press: 60 x 3 x 12
That will leave a mark.
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Old 04-24-2013, 12:32 PM   #458
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That will leave a mark.
Thanks Big Steve - surprisingly minor DOMS in chest and tris today.

Deadlift destruction later!
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Old 04-24-2013, 06:10 PM   #459
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4/24: Deadlift, GZCL, Week 4, Cycle 1
Goblet Squat: 2 sets

Deadlift
(**warm-up sets)
(Tier 1)
440x1x3
450x2x2
465x3x1
**all reps were smooth off the floor until right below the knee lockout/hip drive is definitely my limiting factor ATM

(Tier 2): 375x5x3 -> +10lbs over last weeks 5x3; was programmed to do 10x3, but I decided to do 5 sets of rack pulls

Rack Pulls (from just below knee; straps): 365x5x5 -> definitely what I need to strengthen hip drive and lockout at the top

Front Squats: 180x3x9

GHRs:
(pin 4 more glute): bw x 2 x 10
(pin 3 more hammie): bw x 6,5,5

Goblet Squat: 75x3x15

Kneeling Ab Wheel: bw x 15, 15, 12
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Old 04-24-2013, 07:51 PM   #460
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Great work Nick! Strong pullin bud! Keep it up!!!
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!!!MY HEAD HURTS!!!
My Training Log
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