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Old 04-17-2013, 06:00 PM   #431
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Originally Posted by linedriver465 View Post
4/17: OHD, GZCL, Week 3, Cycle 1
Bent Y Raises: 1.25x10, 2.5x10,5x10

OHD
(**warm-up sets)
(Tier 1 sets)
122.5x1x3
125x2x2
127.5x2x1
127.5x4 -> only needed to do a single but these were flying up today

(Tier 2 sets)
115 x 5 x 3 -> child's play

Pronated Pull ups (between Tier 1 sets): bw x 5 x 6

Chest Supported Row (between Tier 2 sets): 80 x 5 x 10 -> +5lbs over last week

CGBP: 155 x 10, 9, 9, 8

Supinated Chins: bw +45 x 4 x 5

DB Press Drop Set (move down bench height, starting @ vertical):
40 x 10/8/7/7/7/8

DB Row (straps): 100 x 4 x 11 each

Ripptoe Skull: 70 x 3 x 11 -> +5lbs over last week; increase weight next time

Seated Reverse Fly: 70 x 12, 12, 10

BBC w/ FG:
70x9 (ok)
60 x 11,10

Seated DB Lateral Raise: 10 x 20, 10 + 5 bent arm, 10 + 10 bent arm

Standing Koklov: 45 x 20
Great workout Nick! You sure do a ton of stuff each workout bud! Keep smashing!!!
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Old 04-17-2013, 09:04 PM   #432
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Looks like a solid day. Forgive me, what is OHD?
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Old 04-17-2013, 11:07 PM   #433
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Originally Posted by Hunterace View Post
Great workout Nick! You sure do a ton of stuff each workout bud! Keep smashing!!!
haha, gotta keep it interesting. It seems to be doing wonders for body comp

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Looks like a solid day. Forgive me, what is OHD?
Sorry - standing overhead press
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Old 04-18-2013, 01:27 AM   #434
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haha, gotta keep it interesting. It seems to be doing wonders for body comp


Sorry - standing overhead press
Lol ok that's what I figured. Since it was written that way twice, I just figured you were doing some exercise I don't even know about, as usual.
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Old 04-18-2013, 08:34 AM   #435
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Lol ok that's what I figured. Since it was written that way twice, I just figured you were doing some exercise I don't even know about, as usual.
hahaha, I love to keep it interesting. So I don't blame ya for asking :P

DOMS in the shoulders, lats, chest, and tris is stronggggg today
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Old 04-18-2013, 05:48 PM   #436
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Nice.
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Old 04-19-2013, 05:53 PM   #437
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4/19/13: Deadlift, GZCL, Week 3, Cycle 1

Deadlift
135x2x5
185x5
225x4
275x3
315x3
365x2
405x1

(Tier 1)
430x1x3
440x2x2
450x3x1

(Tier 2): 365x5x3 -> felt solid

Front Squat
95x5
135x5
185 x 3 x 8 -> +10lbs over last week

Good Morning: 140 x 10, 10, 8 -> +5lbs over last week

Bulgarian Split Squats: 35 x 3 x 11e -> +1 rep each set over last week

GHRs: bw x 12, 12, 10

Ab Wheel (kneeling): bw x 3 x 15

Cable Pull throughs: 80 x 20

DB Farmers Walk: 110lbs x 50 steps, 50 steps w/ 1 reset
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Old 04-19-2013, 09:43 PM   #438
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Nice deads brother!
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Old 04-19-2013, 10:14 PM   #439
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Great work Nick! You did more pulling in 1 workout than I do in 2 or 3 lol, and then did a ton more work....you my friend, are a VOLUME WHORE ! Keep smashing slick!!!
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Old 04-20-2013, 09:20 AM   #440
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Great work Nick! You did more pulling in 1 workout than I do in 2 or 3 lol, and then did a ton more work....you my friend, are a VOLUME WHORE ! Keep smashing slick!!!
See? I told ya lol
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