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Old 05-06-2013, 08:25 PM   #491
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Killing it!
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Old 05-06-2013, 08:39 PM   #492
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Originally Posted by linedriver465 View Post
5/6: OHD, GZCL, Week 2, Cycle 2
Calories: 3800

Bent Y Raises: 2 sets

Standing OHD Press
(Tier 1)
122.5x1x3
125x2x2
130x2x1
130x1x3 -> only need 3 singles with 130, but it was feeling light today

(Tier 2)
115x7x3 -> +2.5lbs over last cycle’s week 2 Tier 2 weight

Wide Grip Pull-ups (between Tier 1 sets): bw x 7 x 6
Red Band Pull Aparts (between Tier 2 sets): 7 sets x 8 reps

1-arm BB Rows: 70x3x11 each arm -> + 5lbs over last time

Incline DB Press: 65x12,11,10 -> +3 reps over last time

Chest Supported Row
65x15
70x2x10

CGBP: 155x9,9,8.5

Other
Cable Facepulls: 3 sets
Partial ROM DB Lateral Raise Drop Set: 20/15/10/5 x 15/15/20/40
Hammer Curls (strict): 3 sets
Red Band Tricep Pushdowns: 2 sets x failure
Quote:
Originally Posted by Hunterace View Post
Great work Nick! Lots of +s, you're on fire bud!!!
Thanks jay! Gzcl is treating me well and high volume with lots of calories is a recipe for lean muscle gains and strength progression

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Killing it!
Thanks elite! Heavy deads and leg accessory tomorrow!
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Old 05-06-2013, 09:08 PM   #493
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Strong work Nick!
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 05-07-2013, 07:47 AM   #494
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Strong work Nick!
Thanks Doja - heavy Deads today!!
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Old 05-07-2013, 06:56 PM   #495
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5/7: Deadlift, GZCL, Week 2, Cycle 2

Hip Adductor/Abduction/Glute Bridge: 1 set each

BB Deadlift
(Tier 1)
425x1x3
435x2x2
450x3x1
(Tier 2): 365x7x3 -> +2 sets over last cycle

Front Squat
95x5
135x5
185x10
195x8
205x6
215x5 -> knees stayed out on all sets

Wide Stance Good Mornings (toes pointing forward)
115x10
135x2x9 -> hip drive a little slow
115x12 -> best set

Bulgarian Split Squats
35x12,12,13 -> +4 reps over last week
Bwx20 each leg

Kneeling ab Wheel: bw x 3 x 15
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Old 05-07-2013, 11:11 PM   #496
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Great progress man, love seeing that bold.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 05-07-2013, 11:53 PM   #497
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Great work Nick! Strong pulls bud! Keep smashing!!!
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Old 05-08-2013, 06:37 PM   #498
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Originally Posted by Randoja View Post
Great progress man, love seeing that bold.
Thanks Doja - unfortunately today's lift wasn't nearly as strong

Quote:
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Great work Nick! Strong pulls bud! Keep smashing!!!
Thanks brochacho!
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Old 05-08-2013, 06:38 PM   #499
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5/8: Bench, GZCL, Week 3, Cycle 2
Calories: 3500ish

Flat Bench
(Tier 1- semi paused)
215x1x3
220x2x2
230x 1, X, 1 -> shoulders kept coming untucked today; going to repeat this Tier 1 next week

(Tier 2- touch and go):
205x4x3 -> elbow and shoulder tuck were better on these
205x1x2 -> couldn't get the last rep for the life of me

Blue Band Pull Aparts (between bench sets): 10 sets x 10 reps

Weighted Semi Supinated Chins: bw + 35 x 8, 7, 7, 7

Standing BHTNP: 105x8,8,7,8

Leaning Lat Pulldown (bringing bar to bench position on chest): 100x3x12

Incline Neutral Grip DB Press: 45x12,8,9

Incline DB Curl: 3 sets
Wide Grip Upright Row: 1 set
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Old 05-08-2013, 06:53 PM   #500
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Some strong lifting nonetheless bro.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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