Zach is holding himself accountable

[zachattack43]

Wednesday night's workout - Chest & Triceps

*Stretch*

Incline DB press
35 x 10
50 x 10
65 x 9
85 x 8, help on the last one, but a PR That last one killed me
85 x 6, felt done after that
80 x 4 **** Zach......

Close grip bench
95 x 11
145 x 8
195 x 4, help on the last rep
145 x 8

Bench Cable Flies much harder than it looks
20 x 10
30 x 7
25 x 7

Then Zach wanted to do:
Incline Cable Flies
25 x 7 dropped to 15 x 5

DB decline ext.
30 x 11
40 x 6
35 x 8
32 1/2 x 8

Dips
8, this one was on a leg up station. I could not get my hands around the bar, which had ducktape on it. It was all too weird.
8, this time on the real thing

Band Pushdowns I think it was the 60lb resistance band
12 - standing
10 - leaning back
10 - on my knees using the smith bar to hold my shoulders.

Overall - Killer workout!!! Why do I even workout by myself?? What a waste of time

[zachattack43]

I missed Friday and Saturday's workouts due to work. I was just so tired when I got home at 10pm.

Monday's Back workout

*stretch*
Pull ups
6
6
4 thumbs over the bar
3 " " "

Cable rows
90 x 12
140 x 8
150 x 6
150 x 7

Underhand lat pulldowns
110 x 10
130 x 10
150 x 7
150 x 8

Rack pulls
135 x 10
225 x 5
225 x 6
225 x 5
In between each set, I did 40 broom twists

Power Shrugs Basically a deadlift, but when you are almost up, you power shrug it.
135 x 10 with a box
185 x 10 with a box
225 x 5 from the floor

Upright rows
50 x 10
80 x 8

Squat rack bend overs
Basically, my form is that of a deadlift and I raise the bar up along the rack
95 x 11
135 x 10
135 x 10

*stretch*

Front raises Because I need to get my front delts up
10 x 10
12 1/2 x 10
15 x 7

*stretch*

[cyde]

Great workout, Z. I'm starting to feel the aftermath of power shrugs already. BTW I got an amazing deal from that guy in Burnet. All this for $255. I'm going to keep the 45's and sell the bar + remaining plates to cover some cost.

plates:

4x45
4x35
4x25
8x10
6x2.5
+tree
+barbell

DB's:
2x25
2x35
2x55
2x65
2x80
+DB rack

[zachattack43]

Originally Posted by cyde

Great workout, Z. I'm starting to feel the aftermath of power shrugs already. BTW I got an amazing deal from that guy in Burnet. All this for $255. I'm going to keep the 45's and sell the bar + remaining plates to cover some cost.

plates:

4x45
4x35
4x25
8x10
6x2.5
+tree
+barbell

DB's:
2x25
2x35
2x55
2x65
2x80
+DB rack

Why sell the remaining plates and bar?

im feeling the power shrugs and rack pulls.

[zachattack43]

Wednesday's workout

*stretch*

Cardio
10minutes of Elliptical
Then called Zach
23minutes of Elliptical

Incline BB
95 x 11
135 x 10
185 x 7 PR
205 x 3 PR, last was a negative
185 x 3

Flat DB
50 x 8
55 x 8
60 x 6
I am just not a fan of flat anything. Feels odd

Incline Cable Flies
20 x 10
30 x 8
30 x 7

Flat Cable Flies
40 x 6 dropped to 30 x 4 then 20 x 3
20 x 9

Dips
12
12
11
6

Decline DB ext Zach and I were both very weak at this point
30 x 7
30 x 7
30 x 5

Pushdowns with the V bar
60 x 8
60 x 3, realized I forgot to up it, 70 x 7
70 x 6

Standing away from machine OH
50 x 10

*stretch*

Intra workout drink
SizeOnV2!!!!!!

[zachattack43]

I had to take a pre employment test yesterday at 330.

Spelling
84 (100 words in 5minutes, yes or no)
Typing
57wpm
Filing
Pass (pass or fail)
10 number keypad 150 sets of numbers in 5minutes
I did 170 sets

[zachattack43]

Tuesday's night workout Legs

Cardio
40minutes of elliptical

[zachattack43]

Wednesday's workout: Chest and Triceps

*Stretch*

Barbell bench
45 x 15
95 x 10
135 x 10
185 x 8
225 x 3
185 x 7

Incline DB
55 x 8
70 x 7
70 x 6, 1 negative rep

Bench Cable Flies Zach and I have been doing this every chest workout over the last month. Just not sure if I labeled the exercise correctly
30 x 10
40 x 5, 30 x 3
30 x 7
30 x 5, 20 x 4

Push up with resistance band over back
13 with light band
10 w/ heavy band
8 w/ heavy band

Decline DB ext.
32 1/2 x 8
30 x 8

OH tricep pushdowns
60 x 8 EZ bar
60 x 5 - 50 x 5 Rope

OH French Press
10 x 10 to see if comfortable then 60 x 8
10 x 8 - 60 x 5 elbows in
Experimented with straight bar for 15 reps and another bar for a few more

Dips
45 x 7.5 reps
35 x 5.5
25 x 9

*stretch*

Cardio
27minutes, mostly spent at level 20

*stretch*

[cyde]

Good workout, Z. My chest will probably be sore until Sat. I might have to keep those resistance band push-ups from here on out.

[zachattack43]

Originally Posted by cyde

Good workout, Z. My chest will probably be sore until Sat. I might have to keep those resistance band push-ups from here on out.

I agree, I love this feeling. My lower triceps r sore and popping out. We should do the OH ez ext. Again

[zachattack43]

Friday's workout: Back and Shoulders

Elliptical:42minutes
Mostly spent at level 20 at least 130 stride per minute. Averaged about 138

*stretch*

Pull ups
6 thumbs over
5, neutral close grip
3 thumbs over (failed)

Reverse grip lat pulldowns
90 x 9
110 x 7
110 x 8
130 x 6

DB Press
40 x 10
60 x 8
60 x 8
70 x 4

Seated Rear Flies
50 x 10
80 x 10
130 x 8
130 x 8

DB rows
60 x 10
70 x 8
80 x 5

Upright rows
75 x 12
95 x 8
My grip felt weak.

Cable shrugs
90 x 15 (double pulley system)
100 x 2 (not a double pulley)

*stretch*

[zachattack43]

Monday's workout:

*stretch*

Pull ups
6
5
5, help on last 2. Thumb over
5, narrow with thumb over

Chest Supported T bar rows
70 x 10
90 x 7
90 x 6
90 x 6

Lat pulldowns
130 x 8
140 x 8
150 x 5 thumbs over
140 x 7 thumbs over

Rack pulls
135 x 10
225 x 8
315 x 6 w/belt
315 x 9 w/belt
365 x 2 w/belt

Trap Bar
150 x 12
240 x 8
240 x 8
240 x 10 > 210 x 11 > 150 x 6 > 60 x 12

DB curls
45 x 5 Alternating
32 1/2 x 6 Alternating
30 x 8, one DB at a time
35 x 5 same

Machine Preacher curls
30 x 5 one arm at a time
50 x 6, both

Preacher
30 x 12
50 x 7
30 x 10 Reverse grip
30 x 7 Reverse grip

[zachattack43]

Wednesday's workout: Chest and Triceps at Zach's new gym.

*Stretch*

Flat Bench Still not a favorite of mine
95 x 10
135 x 10
185 x 6 (didnt want to BO)
225 x 3
225 x 3
225 x 2 - 225 x 1 negative.

DB Incline
65 x 8
80 x 7
80 x 5
70 x 5

Dips Zach made the dip station by putting two bars in the rack. It was perfect.
12
10
11
soon, he will make a belt just for this.

French Press not my favorite. I prefer the straight bar
10 x 12
60 x 8
80 x 3
60 x 7

Rope Pushdowns
70 x 6
55 x 9
55 x 9
55 x 8, seated.

DB Kickbacks
20 x 8
10 x 12
20 x 10

DB Flies
25 x 10
35 x 6
35 x 6
35 x 6

Front raises
Red band x 8
10 x 12
10 x 10

*stretch*

[zachattack43]

Saturday night's workout: Shoulders and Triceps

Elliptical:
52minutes

*stretch and warm up exercises*

Seated rear delt Flies
50 x 12
75 x 10
100 x 10

DB Press
40 x 12
55 x 9
70 x 6
70 x 5 I didnt kick the weights hard enough so I spent a lot of energy getting them up for the first rep.

Front raises I hate this exercises, because sometimes it feels odd on my shoulder despite using a neutral grip.
10 x 10
15 x 7

Upright rows
60 x 10
80 x 8
100 x 5
100 x 6

Nautilus lateral raises
40 x 8
30 x 8

DB lateral raises
15 x 8 one arm at a time
20 x 6 both at the same time

Standing Tricep Extensions with this odd bar (Zach might know the name)
20 x 12
70 x 5
40 x 7 straight bar
Overall, it feels weird

Cable pushdowns with straight bar
50 x 12
70 x 10
80 x 6

*stretch*

[cyde]

My video editor is being an ******* and didn't let me rotate the video.

Zach doing 3x405 partial deads.

[zachattack43]

Thanks for the video!!!

Monday's workout: Back and Biceps

Pull ups
6 thumbs over
4 thumbs over
7 thumbs under and needed help on last 2
4

EZ bar rows w/wrist wraps
100 x 10
150 x 5
150 x 6
150 x 6 over

lat pulldowns w/ 1 1/2in PVC pipe, which is FAT!
130 x 12 over
130 x 9 under
160 x 6 under
160 x 8 under

DB rows
65 x 10 off DB rack
80 x 6 off DB rack
90 x 6 off bench
90 x 6 off bench

Rack pulls
225 x 10
315 x 9
365 x 6
405 x 3 (video above)

Concentration curls
25 x 12
35 x 8
35 x 7 dropped to 30 x 4

Cable curls w/ 1.5in PVC pipe
55 x 8
55 x 7
55 x 8
Forearms were jacked, totally jacked and hurt too.

Forearm rope curl with 1.5in wood pipe
10lb x 1
5lb x 1

I have never seen my forearms so jacked, its all bc of that PVC pipe!

[zachattack43]

Well, I left my workout paper in my car and i just finally settled in. So maybe tomorrow.

[zachattack43]

Originally Posted by zachattack43

Well, I left my workout paper in my car and i just finally settled in. So maybe tomorrow.

Wednesday afternoon workout: Chest and Triceps:

*stretch*

Incline Press
135 x 11
185 x 5
185 x 4
185 x 5

Flat bench
225 x 2
185 x 8
185 x 6

Dips Focus of the workout
BW x 7
45 x 9
65 x 7
90 x 3

Push up w/band
11
6 w/heavy band
9

DB Flies
25 x 11
25 x 9
35 x 7
30 x 8 - 25 x 3

One arm pushdowns bar is too fat for reverse
45 x 7

Two arm pushdowns
55 x 12

Rope pushdowns
60 x 10
60 x 8
60 x 5

DB Kickbacks
20 x 10
20 x 10
25 x 9

Heavy band pushdowns
7
1, then flexed for 10 seconds.

*stretch*

[zachattack43]

Monday's workout: Back and Biceps

*stretch*
5 wide
4 wide, thumbs over
5 a bit in
6, needed help on the last 2

Underhand lat pulldowns Supersetted with EZ bar rows
155 x 8 150 x 4 over
155 x 8 150 x 4 Under
155 x 5 150 x 5 Under
155 x 6 100 x 10 Under

Bench DB rows
65 x 7
90 x 6
90 x 6, 7 (left0
80 x 9 (left) 8

Rack pulls this was a notch lower than usual
135 x 8
225 x 8
315 x 10
315 x 7
315 x 10

Upright rows
45 x 10
85 x 9
95 x 7

DB Shrugs Supersetted with Concentration curls
80 x 10 30 x 10
80 x 8 30 x 8
30 x 8
30 x 8

Cable curls
50 x 9
50 x 7 reverse
60 x 6
60 x 8

One arm reverse curls
35 x 7
35 x 7

*stretch*

[zachattack43]

Friday night's workout Chest/Shoulders

Cardio
60minutes

Incline Press
45 x 10
135 x 10
185 x 4
185 x 4
165 x 5

Hammer Strength Iso lateral Incline
70 x 8 one arm at a time
70 x 7 two
70 x 5 one

Close grip bench
95 x 10
135 x 6
Felt weird/bad on the inside of my elbow, so I stopped.

DB Press
45 x 10
60 x 6
70 x 2 I killed myself here and I think I tweeked something straining to get up the first rep. Clearly, not a smart move.
55 x 6

Bench Cable Flies
35 x 10
45 x 6
40 x 4 - 35 x 4

DB Lateral Raises
20 x 10
20 x 8
20 x 7

Upright rows
50 x 10
80 x 8
100 x 6

Push ups
20 normal
11 wide

*stretch*

[zachattack43]

Monday's workout: Back

Cardio
63minutes

Pull ups
7
4 neutral grip bar

Lat pulldowns
110 x 10
130 x 8
140 x 8 thumbs over

Underhand Lat pulldowns
100 x 8
110 x 8
130 x 8

Hammer Strength Iso Lateral low rows
90 x 7 one side at a time
70 x 8 same
70 x 8 same

Seated underhanded rows
100 x 10
120 x 7
120 x 8

Upright rows
50 x 10
I had to take a ****. I couldnt hold it, so it was a 5min break. First time in years Ive had to take a **** in the middle of my workout
80 x 10
90 x 8

Good Mornings Been years since Ive done these
45 x 10
95 x 8
95 x 8

*stretch*

Basically, when I workout alone (these last 2 workouts) I try to do exercises that I cannot do at Zach's gym.

[zachattack43]

Chest and Triceps

*stretch*

Bench Press
45 x 10
135 x 12 I was exploding up, in control
185 x 9
205 x 6
185 x 9
185 x 9

Incline DB Press
70 x 9
70 x 6
70 x 6

Dips
10
10
12

DB Flies
25 x 10
35 x 6
30 x 10

Push ups
15
10 with band
7 with band

Rope Cable Pushdowns
65 x 9
65 x 8
55 x 11
55 x 9
I felt 55 was perfect for really feeling those triceps as I pushed down

Kickbacks
25 x 7
17.5 12
17.5 x 12
17.5 x 10

*stretch*

[cyde]

in for page 2!

Great workout as usual, Z-man.

[zachattack43]

Originally Posted by cyde

in for page 2!

Great workout as usual, Z-man.

Yea, this log is so full of win. Im still on page 2.