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SuperRockit SL 5x5
- Thread starter johnnyrockit8665
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johnnyrockit8665
New member
Re: My journal and pre cycle prep
Day-22
Today was chest and tris I got to the gym just after 7:00 and headed to the treadmill to start today off with a 15 min. warm up. Then I headed to the bench....
Flat Bench-135x10,155x8,185x8,205x8,225x6
Dips +25 4x6
Incline Bench- 135x8,155x8,185x6
skullcrushers- 60x8, 70x8, 80x6
Vbar press downs-70x8,75x8,80x8
finshed off with 40 min on the treadmill keeping heart rate around 140-150 bpm.
Day-22
Today was chest and tris I got to the gym just after 7:00 and headed to the treadmill to start today off with a 15 min. warm up. Then I headed to the bench....
Flat Bench-135x10,155x8,185x8,205x8,225x6
Dips +25 4x6
Incline Bench- 135x8,155x8,185x6
skullcrushers- 60x8, 70x8, 80x6
Vbar press downs-70x8,75x8,80x8
finshed off with 40 min on the treadmill keeping heart rate around 140-150 bpm.
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Well good morning mr ZED! Thanks bro! getting ready to leave for the gym for back and traps. Hope all is well brother!
Well good morning mr ZED! Thanks bro! getting ready to leave for the gym for back and traps. Hope all is well brother!
coreygb
New member
Re: My journal and pre cycle prep
Hey man - looking great in here. Not that I'm an expert on the subject, but that diet you posted looks great. I think you'll definitely get where you need to be. Also, that Coleman video had me laughing out loud. Working out with him must be the most hilarious/annoying thing anyone could ever do, haha.
Hey man - looking great in here. Not that I'm an expert on the subject, but that diet you posted looks great. I think you'll definitely get where you need to be. Also, that Coleman video had me laughing out loud. Working out with him must be the most hilarious/annoying thing anyone could ever do, haha.
johnnyrockit8665
New member
Re: My journal and pre cycle prep
LOL Coleman is a nut! makes me laugh every time I watch it! thanks for the kind words bro!
LOL Coleman is a nut! makes me laugh every time I watch it! thanks for the kind words bro!
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Day 23 Back and Traps
Well today started off good with a 15min warmup on the treadmill. and then went to.....
pulldowns wide- 100x10,120x10,140x8,150x6
All 4 sets felt great got my lats and shoulders nice and warmed up.
pull ups- 3x6
These all felt great nice and controlled
power shrugs- 185x10,225x8,275x8,315x6
Rack pulls- 225x10,315x8,365x5
I went for the 6th rep and almost had it all the way up then BAM my lower back gave way and I had to drop the bar. I thought I pulled it pretty good at first. But after and little stretching it was feeling good enough to finish up my routine.
So needless to say I skipped bent over rows and replaced with T bar rows to keep from putting to much strain on my lower back.
T bar rows- 90x10,100x8,120x8
And last but not least DBL rows using the grip ZED suggested I try.
DBL rows- 40x10,45x10,50x10
I like doing them this way. I felt these in my Bis, rear delts, traps and my lats. I couldnt do them as heavy as the way I was doing them. I will continue doing them this way for sure seems like it encorporates more muscle into the movement.
So other then the little pull in my back its was another great day in the gym.
Day 23 Back and Traps
Well today started off good with a 15min warmup on the treadmill. and then went to.....
pulldowns wide- 100x10,120x10,140x8,150x6
All 4 sets felt great got my lats and shoulders nice and warmed up.
pull ups- 3x6
These all felt great nice and controlled
power shrugs- 185x10,225x8,275x8,315x6
Rack pulls- 225x10,315x8,365x5
I went for the 6th rep and almost had it all the way up then BAM my lower back gave way and I had to drop the bar. I thought I pulled it pretty good at first. But after and little stretching it was feeling good enough to finish up my routine.
So needless to say I skipped bent over rows and replaced with T bar rows to keep from putting to much strain on my lower back.
T bar rows- 90x10,100x8,120x8
And last but not least DBL rows using the grip ZED suggested I try.
DBL rows- 40x10,45x10,50x10
I like doing them this way. I felt these in my Bis, rear delts, traps and my lats. I couldnt do them as heavy as the way I was doing them. I will continue doing them this way for sure seems like it encorporates more muscle into the movement.
So other then the little pull in my back its was another great day in the gym.
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Day 24 and 25
Well I wish I had something better to report but they other day doing rack pulls I pulled a muscle in my lower back. The next day I knew I would be a little sore but damn I could barely walk around. Today is a little better but no where near good enough to hit the gym. So I will just take it easy another day and see how it feels tomorrow. It sucks I hate being on a good run then some bullshit like this happens. All in all I guess its for the best my leg had been bugging me a little anyway taking a few days off might be a good idea. But I was hoping to wait till this stack was over but thats the way it goes I guess. The hardest part when shit happens is sticking to my diet
Day 24 and 25
Well I wish I had something better to report but they other day doing rack pulls I pulled a muscle in my lower back. The next day I knew I would be a little sore but damn I could barely walk around. Today is a little better but no where near good enough to hit the gym. So I will just take it easy another day and see how it feels tomorrow. It sucks I hate being on a good run then some bullshit like this happens. All in all I guess its for the best my leg had been bugging me a little anyway taking a few days off might be a good idea. But I was hoping to wait till this stack was over but thats the way it goes I guess. The hardest part when shit happens is sticking to my diet
