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Old 04-30-2013, 08:04 AM   #471
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Great workouts man, love those supersets.
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Old 04-30-2013, 02:03 PM   #472
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Quote:
Originally Posted by J_Byrd View Post
Great work!
Thanks for checking in J Byrd.

Quote:
Originally Posted by nacho View Post
Great workouts man, love those supersets.
Gotta get that volume in! Thanks nacho
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Old 04-30-2013, 02:05 PM   #473
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4/29: Squat, GZCL, Cycle 2, Week 1
**some of the weights are listed in kilos because I lifted at the NC State varsity gym

Back Squat (in kilograms)
(**warm-up sets)
(Tier 1)
115x1x3
117.5 x 2 x 2
120x3x1
(Tier 2)
107.5x1x5
102.5x6x5 -> ~+10lbs over last cycle’s week 1 weight

RDLs (kilograms; standing on box)
102.5x2x12 -> I miscalculated and was supposed to do 107.5kg
107.5x13

DB Bulgarian Split Squats (in lbs): 35x3x12 each leg -> increase to 40lbs next week

Weighted Pronated Pull-ups: 1 set -> to show my buddy proper form
Kneeling Ab Wheel: 1 set
Hanging Leg Raises: 2 sets -> abs cramped on the second set so I decided to call it a day
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Old 04-30-2013, 06:08 PM   #474
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4/30: Power Clean + accessory day

Hang Snatch
45x5
65x3
85x3

Power Clean
115x3
130x3
145x3
160x3

(Tier 1)
175x1x3
185x2x2
195x3x1

(Tier 2)
145x4x5
Ss w/ Seated DB Lateral Raise: 10x4x15

Leg Curl: 150x3x8
Ss w/ Leg Extension: 110x3x15

DB Farmers Walk: 110lbs x 1 gym length x 4 times (no resets!)
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Old 05-01-2013, 05:35 PM   #475
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5/1: Overhead Press, GZCL, Cycle 2, Week 1
Bent Ys: 2 sets

Overhead Press
(**warm-up sets)
(Tier 1)
120x1x3
122.5x2x2
125x3x1
(Tier 2): 112.5x7x5 -> +5lbs over last cycle's week 1 7x5 weight

WGPU (between Tier 1 sets): bw x 6 sets x 6-8
Pendlay Row (between Tier 2 sets): 140 x 7 sets x 8-10

Incline DB Press: 65 x 3 x 10
Ss w/ Facepulls: 70 x 10,10,9

CGBP: 155 x 9,9,8

Barbell Curl (strict, no shoulder movement): 50 x 12, 12, 12, 15

Green Band Tri Pushdown: 1 set x failure
Standing BHTNP: 50x30
Incline Bat Wing + Reverse Fly: 5x15
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Old 05-01-2013, 06:48 PM   #476
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Great workouts Nick! Sorry I missed so many and fell behind! Congrats on the PRs bud, keep smashing!!!
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Old 05-01-2013, 06:58 PM   #477
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I found ya Nick!

Good work in here man, killing it.
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Old 05-01-2013, 09:39 PM   #478
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Quote:
Originally Posted by Hunterace View Post
Great workouts Nick! Sorry I missed so many and fell behind! Congrats on the PRs bud, keep smashing!!!
No worries brother - you're more active in my log than anyone else lol and it's much appreciated!

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I found ya Nick!

Good work in here man, killing it.
Thanks Palmer - welcome to M&B!
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Old 05-02-2013, 08:42 PM   #479
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5/2: Deadlift, GZCL, Week 1, Cycle 2
Calories: ~4000
Morning weight: 172.2

Goblet Squat: 50x10

Deadlift
(**warm ups)
(Tier 1)
410x1x3
425x2x2
435x3x1 -> hip drive was the best on these

(Tier 2): 345x6x5

Front Squats: 185x3x9 -> +3 reps over last time I put on 1.5pps

Stiff Legged Sumo Deadlifts (focusing on hip drive)
135x2x5
185x5
225x5
275x5
315x3 -> little too heavy; form broke down
275x3x5

Hammie Hypers: bw x 3 x 20
Ss w/ Kneeling Ab Wheel: bw x 3 x15

Buglarian Split Squats: bw x 50 reps each leg (great stretch)

Standing Calf Raise: 290x10
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Old 05-02-2013, 09:01 PM   #480
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Nice session Nick!
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