- Monkey See, Monkey Do Bitch!! - ZgzaZ's Log -

[ZGzaZ]

Tues - Feb 27th - Day 1

Flat Bench - 165x5, 190x5, 215x5, 240x5, 265x4
Incline Dumbells - 1x75'sx10, 2x80'sx10
Hammer Strength Dips (weight only) - 2x180x10
BodyWeight Dips - 2x15xBW
Cable Crossovers - 3x80x40
Hanging Leg Raises - 2x10

Feels nice to add some more volume, will post the entire routine in a few...

 

[ZGzaZ]

The new split:

Day 1:
- Flats 5x5 Ramped Sets (2nd week 5-5-5-3-3, 3rd week 5-5-5-1-1)
- Incline dumbells - 3x10 Straight Sets
- Hammer Strength Dips - 2x10
- Bodyweight Dips - 2x15
- Weighted Abs - 4x8

Day 2:
- Front Squats - 5-5-5-3-3-3
- Chest Supported Rows - 5x5 Ramped Sets, 1x10 backoff set
- Chins - 3x-as many as possible
- Hammer Curls - 3x8

Day 3:
- Push Press - 5x5 Ramped Sets
- Flats - 5x5 Ramped Sets
- Skullcrushers - 4x8 Straight sets
- Decline Situps - 3x15

Day 4:
- Front Squats - 5x5 Straight Sets
- Jump Shrugs - 5x5 Ramped Sets, 1x15
- Chest Supported Rows - 5x8 Ramped Sets
- Barbell Curls - 5x5 Straight Sets, 1x10

Not 100% final, I may add or subtract a few things here and there... As some of you know, my reason for switching it up was hurting my back, hence the reason for no deadlifts in this one. I'll be adding them and back squats in when my back is feeling good again.

 

[SgtSlaughter]

Great rep scheme.

I'm not sure i'd do chest supported rows 2x week, you can... but I personally wouldn't push them like that.

Why hammer strength dips and bodyweight dips? Why not just weighted BW dips?

 

[ZGzaZ]

Great rep scheme.

I'm not sure i'd do chest supported rows 2x week, you can... but I personally wouldn't push them like that.

Why hammer strength dips and bodyweight dips? Why not just weighted BW dips?

I did much heavier Pendlay Rows 2x a week, why not chest supported also?

About the dips, my dip belt is 7 hours away across the state, and our gym doesnt offer them...I could always do the dumbell between the legs deal, but I think I'll give this a go for a few weeks and see what happens...

 

[SgtSlaughter]

I was just saying I wouldn't do it, lol. If you're conditioned to it, do it up.

You've got it set up... looking forward to following along

 

[ricanx99]

The new split:

Day 1:
- Flats 5x5 Ramped Sets (2nd week 5-5-5-3-3, 3rd week 5-5-5-1-1)
- Incline dumbells - 3x10 Straight Sets
- Hammer Strength Dips - 2x10
- Bodyweight Dips - 2x15
- Weighted Abs - 4x8

Day 2:
- Front Squats - 5-5-5-3-3-3
- Chest Supported Rows - 5x5 Ramped Sets, 1x10 backoff set
- Chins - 3x-as many as possible
- Hammer Curls - 3x8

Day 3:
- Push Press - 5x5 Ramped Sets
- Flats - 5x5 Ramped Sets
- Skullcrushers - 4x8 Straight sets
- Decline Situps - 3x15

Day 4:
- Front Squats - 5x5 Straight Sets
- Jump Shrugs - 5x5 Ramped Sets, 1x15
- Chest Supported Rows - 5x8 Ramped Sets
- Barbell Curls - 5x5 Straight Sets, 1x10

Not 100% final, I may add or subtract a few things here and there... As some of you know, my reason for switching it up was hurting my back, hence the reason for no deadlifts in this one. I'll be adding them and back squats in when my back is feeling good again.

Hate to copy and paste, but I need this for my own log as well.... LOL...We are gonna kill that gym one training style or another!

 

[BiggT]

Just wanted to subscribe......where is your bodyweight at?

 

[ZGzaZ]

Just wanted to subscribe......where is your bodyweight at?

Thanks BiggT, and thanks to you, Sarge, and Enigma4dub for helping me piece this together, I appreciate your guys help a lot!

Bodyweight is 229lbs as of this morning, i've kept it at this weight for the past couple months because its comfortable for me as far as amount of food and whatnot to maintain. It's nice too because I've seen some good recomp over the past month, went from seeing no abs to top 4, so ive lost some body fat while keeping my weight steady.

Assuming I can resume Squats/deads again in the next few months I'm going to push it upward again, hopefully to around 245-250lbs.

 

[mm107]

good luck brother, seems like u had a fuckin killin squad for help. you will progress great

 

[jpt]

do t-bar rows hurt your back as well? if not i would switch it up with the chest support rows instead of doing that twice a week. speaking from personal expericence if you hold your position tight and do your reps strictly your back shouldn't be affected.