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

[ZGzaZ]

Nice. Straps? De-weight in rack or from hang?

Straps on the last heavy set, I'm not too concerned with grip with at this point, so I don't mind using straps for "heavier sets". 295 was pretty light though, just to get everything down, so we should have a nice jump next week...

 

[ricanx99]

Day 4 - March 3rd -

Front Squats - 205x5, 205x5, 205x5, 205x5, 205x5
Jump Shrugs - 185x5,225x5, 255x5, 275x5, 295x5, backoff: 1x185x20
T-Bar Rows (weight only) - 80x8, 90x8, 100x8, 115x8, 135x8 (3 plates)
Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 70x10

This was a fun workout, haven't done a volume set for squats in ages....felt good though. First time doing jump shrugs, I think we all got the form down pretty well, and the set of 20 was great. T-bar's felt fine on my back, so i'll be keeping them in, thanks guys!

DO WORK!!! Use your MAN-PON this week!

 

[ZGzaZ]

March 6th - Day 1 -

Last week: Flat Bench - top set: 265x4
Today: Flat Bench - 150x5, 180x5, 210x5, 240x3, 270x3

Last Week: Incline Dumbells - 1x75'sx10, 2x80'sx10
Today: Incline Dumbells - 3x85'sx10

Last Week: Hammer Strength Dips (weight only) - 2x180x10
Today: Hammer Strength Dips (weight only) - 2x230x10

Last Week: BodyWeight Dips - 2x15xBW
Today: BodyWeight Dips - 2x15xBW

Last Week: Cable Crossovers - 3x40x10
Today: Cable Crossover - 3x60x10

Today: Weighted Decline Situps - 3x25lbsx8

Alot of good things for today, 1, got 270x3 on flats with my new closer grip, had left off at 260x3 with my old wide grip before I hurt my shoulder so I'm excited about some progress there. 2) Last week could only get 2 sets of dumbell inclines with 80's, today got 85's by 10 pretty easily. 3) Was able to do weighted situps, as my back is feeling much better, last week I couldn't even get a set done. So today was nice.

 

[ricanx99]

March 6th - Day 1 -

Last week: Flat Bench - top set: 265x4
Today: Flat Bench - 150x5, 180x5, 210x5, 240x3, 270x3

Last Week: Incline Dumbells - 1x75'sx10, 2x80'sx10
Today: Incline Dumbells - 3x85'sx10

Last Week: Hammer Strength Dips (weight only) - 2x180x10
Today: Hammer Strength Dips (weight only) - 2x230x10

Last Week: BodyWeight Dips - 2x15xBW
Today: BodyWeight Dips - 2x15xBW

Last Week: Cable Crossovers - 3x40x10
Today: Cable Crossover - 3x60x10

Today: Weighted Decline Situps - 3x25lbsx8

Alot of good things for today, 1, got 270x3 on flats with my new closer grip, had left off at 260x3 with my old wide grip before I hurt my shoulder so I'm excited about some progress there. 2) Last week could only get 2 sets of dumbell inclines with 80's, today got 85's by 10 pretty easily. 3) Was able to do weighted situps, as my back is feeling much better, last week I couldn't even get a set done. So today was nice.

Yes, good points. Your lifts were very efficient and effective. Good job bro man... I bring you the glorious taste of Muscle Milk tomorrow morning!

 

[ZGzaZ]

Week 2 -Day 2 - March 7th -

Last Week: Front Squats - 115x5, 135x5, 155x5, 175x3, 195x3, 215x3
This Week: Front Squats - 125x5, 145x5, 165x5, 185x3, 205x3, 225x3

Last Week: Chest Support Rows (Weight Only) - 180x5, 230x5, 270x5, 320x5, 320x5
This Week: Chest Support Rows (Weight Only) - 90x5, 180x5, 230x5, 270x5, 340x5, 190x10

Last Week: Chins (underhand close grip) - 3x6xBW
This Week: Chins (underhand Close Grip) - 1x7xBW, 2x6xBW

Last Week: Behind The Neck Pulldowns - 3x130x10
This Week: Behind The Neck Pulldowns - 3x140x10

Last Week: Hammer Dumbell Curls - 3x8x35's
This Week: Hammer Dumbell Curls - 3x8x40's

 

[ZGzaZ]

Week 2 - Day 3 - March 9th -

Last Week: Push Press - 95x5, 110x5, 125x5, 140x5, 145x5
This Week: Push Press- 105x5, 120x5, 130x5, 140x5, 150x5

Last Week: Flats - 135x8, 155x8, 175x8, 195x5, 215x8
This Week: Flats - 145x8, 165x8, 185x8, 205x8, 225x8 (8 rep PR)

Last Week: Skullcrushers - 60x8, 90x8, 90x8, 90x8, 90x8
This Week: Skullcrushers - 90x10, 90x10, 90x10

Last Week: One Arm Cable Pushdowns - 3x50x10
This Week: One Arm Cable Pushdowns - 3x60x10

Last Week: Decline Situps - 2x12xBW
This Week: Decline Situps - 3x15xBW

 

[ZGzaZ]

Week 2 - Day 4 - March 10th -

Last Week: Front Squats - 205x5, 205x5, 205x5, 205x5, 205x5
This Week: Back Squats!!! - 210x5, 210x5, 210x5, 210x5, 210x5

Last Week: Jump Shrugs - 185x5,225x5, 255x5, 275x5, 295x5, backoff: 1x185x20
This Week: Jump Shrugs - 185x5, 225x5, 265x5, 305x5, 340x5 backoff: 1x205x20

Last Week: T-Bar Rows (weight only) - 80x8, 90x8, 100x8, 115x8, 135x8 (3 plates)
This Week: T-Bar Rows (weight only) - 90x8, 105x8, 120x8, 135x8, 150x8 (3plates+15)

Last Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 70x10
This Week: Barbell Curls - 70x5, 80x5, 90x5, 100x5, 110x5, backoff: 80x10

This Week: Weighted Hypers - 3x25x8

Back squated for the first time in a while, and felt absolutely NO pain, gonna start them back up again very light. But, was very excited when I got my 5th set done with nothing hurting... (135lbs killed my back before). Also, added in some hypers this week.

 

[Cynical Simian]

Great to see you back squatting without pain again. With your back feeling better, will you be substituting Pendlay rows for one of the row variants this week?

 

[ZGzaZ]

Great to see you back squatting without pain again. With your back feeling better, will you be substituting Pendlay rows for one of the row variants this week?

I hadn't even thought of that yet, I definately would like to for the chest supported rows now that I think about it. The T-bar rows feel great though, I think I'll keep them in for day 4. Thanks for the thought!

 

[SgtSlaughter]

holy !!

315 bench is on it's way!

Good to hear your back is much better man... back issues are no fun.