Zbbb21 Journey with the 10/10

[zbbb21]

Gonna get over this crap soon..today was better.

Foamroll/Dynamic Stretch
Front Squats Heels Elevated (4) x 6,5,3,3 (185)
Rack Pulls Lowest Notch (3) x 5 (315)
Reverse Barbell Lunges (3) x 8 per leg (115)..first time doing liked.
Occluded Leg Ext. (2 rounds of 3 sets while wrapped with 130)
Hanging Leg Raise (3) x 20
10 min cooldown
Stretching

[zbbb21]

Made most of today despite 2 hours sleep last night cause of huge test..good workout delts were pumped. Im gonna start focusing a lot more on shoulders/bis primarily with new split coming next week.

Db Military Press 4 warm up sets x 8-10 up to 60's
Smith Machine Military Press (3) x 8-10 with (135)..hardest smith machine ive ever used.
*superset*
One arm Behind back leaning cable lateral (4) 12,12,12,11 (20)
Standing Glass alternate front db raise (3) 10,10 (unilateral) 8 bilateral drop 6 unilateral (20s)
Run Rack Db Lateral- 20s>15s>10s>5s> all to failure
Tricep Pressdown with added band for resistance- 85 x 20, 100 x 15, 100 x 12
OH Rope Ext. (2) x 15
*superset*
Lateral Raise Machine (2) 10-12
Db kickbacks (2) x 10 (35)
PWO Cardio 15mins

[zbbb21]

Foamroll/Stretch

Wide Lat Pulldown:
130 x 12
145 x 10
175 x 8
190 x 8
190 x 6 drop 130 x 8

One Arm DB Row:
95 x 10
120 x 8
120 x 8

Standing Straight Bar Reverse Grip Cable Row:
190 x 15
205 x 12
205 x 12
205 x 11...all sets pause contraction on each rep

One Arm Seated Cable Row:
55 x 15
55 x 12

Close Grip Pulldown with Tyler Grips:
145 x 10
145 x 6 RP x 3 drop 100 x 10

Straight Arm Lat Pulldown:
One set mega drop 70>55>40>25 all to failure

DB Curl:
40s x 7
40s x 6

Reverse Curl *superset* Machine Preach Curl:
2 sets

Notes:
Best workout in past couple weeks starting to feel much better.

[zbbb21]

Foamroll/Dynamic Stretch/Stretch

Average Band Box Squat- 8 x 2 (185)
Average Band Rack Pulls lowest notch- 8 x 2 (225) double over grip
Leg Ext- 4 x 15,15,12,11 drop x 8 drop x 7 (190>130>70)
GHR- 3 x 8,5,5 (BW)
Lying Leg Curl- 3 x 8,10,8 drop x 6 (100)
Pwo cardio- 10-15
Stretch

Notes:
All rest super short 30s or less..tempo on leg curl super slow.

[zbbb21]

Foamroll/Stretch
Dips:
2 x 20 (BW)
1 x 8 (+35)
1 x 5 (+70)
1 x 5 (+80)
1 x 5 (+85)
1 x 5 (+90) PR

Flat DB Press: 2 x 6-8
2 Board CGB: 3 x 8-10 (135)
Barbell Front Raise *superset* Push Up- 2 x 10, 2 x 15-20

Tri Set (2 sets each):
V-Bar Pressdown- 20,15 (160)
Stability Ball Feet Elevated Decline Push up- 20-30
Side Lateral Machine- 8-12

Abs (reverse crunch, hanging leg raise, cable crunch, jack knives)
Push up variations
Stretching

[zbbb21]

Foarmroll/Stretch
30 Min. Moderate Cardio
Seated Calves: 15,12,12,9 (3p/s= 6 plates total)
Standing Barbell Calf Raise: 20,20,20 (275)
Basketball

[zbbb21]

Foamroll/Dynamic Stretch/Stretch

Wide Lat Pulldown:
100 x 12
130 x 10
175 x 8
190 x 9 PR
190 x 9
190 x 8 drop 130 x 6

Barbell Row:
135 x 15
165 x 10
185 x 10 PR
195 x 8 PR
200 x 5..pretty crappy form
135 x 23

One Arm DB Row:
110 x 10
110 x 10

DB Shrug *superset* Straight Arm Lat Pulldown:
110s x 8, 85 x 15
85s x 12, 85 x 10
-, 85 x 10

Bent over parallel rope row on seated cable row
machine..(got off Justin harris' DVD):
40 x 21
40 x 19

DB Curl:
3 sets x 6-8 (40s)

Fat Barbell Curl:
70 x 12
70 x 10

EZ Bar 21s:
1 set

10 min. cooldown on bike

Notes:
Great workout strength is finally coming back a bit since before the swine flu.

[zbbb21]

Legs

Faomroll/Dynamic Stretch/Stretch

Started off with box squats but back was killing me so improvised..

Circuit x 4:
Barbell Lunges x 10/leg (100)
DB Sldl/Rdl Hybrid x 8 (85s)
Seated Calf Raise x 15 (4 plates total)
Plate loaded leg ext. x 15 (+105)
Leg Press x 15-20 (6plates?)

Then a few pull throughs, static box jumps, and bw bss

Stability ball heels elevated feet together crunch:
5 sets 30-40 10s or less rest

20mins pwo eliptical moderate-low intensity

[zbbb21]

Foamroll/Stretch

Decline Barbell:
135 x 20
155 x 10
185 x 6
205 x 5
210 x 4 PR
185 x 5 (3 sets)

Standing Barbell Milt. Fat Bar:
110 x 6
110 x 6
110 x 5

Flat DB Press:
75s x 10
75s x 8
75s x 7

Seated DB Glass Alt. Front Raises:
20s x 12
20s x 12
20s x 11 drop to standing alt front raise x 8

Dips:
BW+45 x 11
BW+45 x 11 drop BW x 23

Side lateral Machine *superset* Straight PD:
40 x 8, 120 x 20
40 x 8, 140 x 12

Rope Pressdown:
90 x 12
90 x 12 RP x 5 Drop 60 x 6

PWO Basketball

Notes:
Really wished I had someone to give a lift off on decline barbell cause the initial one kills me just taking it off the rack..i think i could get 3-4 more easy. I really want to get 225 x 5 by end of year on decline and 105s x 8 on flat db so gotta keep killing it. Overall, good workout was dead by then end and left with a sick upper body pump.

[zbbb21]

Cardio

Stretching/Foamroll/Dynamic Stretch
30 mins eliptical
stretch

Notes:
oh man i am tore up from yesterdays workout..but a good sore..gonna stick to that set up for a few weeks..

[zbbb21]

Lower back still bothering me so switched up leg set up a bit..

Foamroll/Dynamic Warmup

Leg Ext:
80 x 20
130 x 20
160 x 20
210 x 13 PR drop 130 x 9

Leg Press:
360 x 15
560 x 15
650 x 15
740 x 15
800 x 9 PR I think..

Back Squat..haven't done in forever:
140 x 8
190 x 5
230 x 8 felt fanstastic..

DB SLDL/RDL Hybrid:
70s x 10
100s x 12 PR..for reps
100s x 9

Reverse Barbell Lunge:
95 x 9
125 x 8

Seated Hammer Strength Leg Curl:
70 x 15
90 x 8 PR drop 45 x 14

Leg Ext:
150 x 20 drop 80 x 13

Seated Calf Raise:
2 plates x 15
3 plates x 15
3 plates x 15..all slow with paused contraction

Angled Precor Calf:
90 x 20
rest 15s
90 x 15

Stability Ball crunch *superset* Stability ball hyperextension:
2 sets 20-30

12 min cooldown on bike
Stretch

Note:
Amazing workout..energy, strength, and endurance was off the charts. Prewo I took 2 primaforce 1,3 dimethyl caps, one spike shooter, 5g creatine mixed in one scoop Surge workout fuel..felt amazing. Also been trying out an intra-workout drink of 3-4 scoops xtend, 2g beta alanine, and 16g Gatorade, so far I'm digging it..I'm bulking and having hard time getting cals in so I figured this could help as well as possibly help performance..a win win.

[zbbb21]

DB Military Press:
50s x 15
60s x 8
70s x 9 PR for reps i think
70s x 7

One Arm Behind Back Leaning Cable Lateral:
25 x 9
25 x 9
25 x 9 + one cheaty rep

Down Rack Laterals:
20s x 10>15s x 10> 10s x 6>5s x 10

DB Curl:
40s x 8
40s x 8

DB Hammer Curl:
60s x 7
60s x 7

Fat EZ Bar Preacher Curl:
60 x 12
70 x 7
70 x 5 drop 60 x 6 drop 50 x 2 rest 5s then static hold

Decline CGB:
135 x 12
135 x 10
135 x 8..less than 30s rest on all sets

Fat Bar Pressdown on Lat Pulldown:
60 x 20
70 x 14
70 x 15

Notes:
Great workout again. Rest was extremely short one lateral and arm work. Tri's have gotten plenty of work with all the pressing in this split plus dips and push ups..and they arent a weak point of mine so I cut volume and load back a bit on them and focused it more on biceps.

[zbbb21]

Got real sick last night..slept like 13 hours and felt a bit better today..

Foamroll/Stretch

Lat Pulldown:
80 x 20
130 x 10
150 x 10
175 x 8
190 x 10 PR
205 x 8 PR
205 x 8 drop 115 x 7

Bent Over Row:
135 x 15
185 x 10
195 x 8
135 x 27
135 x 29

One Arm DB Row:
110 x 10
120 x 12 PR drop 90 x 21

Seated Cable Row:
Narrow- 205 x 10
Narrow- 205 x 6
Underhand- 160 x 8
Underhand- 160 x 11

Pullover variation on lat pulldown:
70 x 9-12 (4 sets) 30s or less rest

DB Curl with Tyler Grips:
35s x 8
30s x 8,7,6

[zbbb21]

Foamroll/Stretch

Decline Barbell:
135 x 12
155 x 10
185 x 5
205 x 5
205 x 3
185 x 5
185 x 5

Seated Barbell Military Press:
115 x 8
115 x 7
115 x 7

Flat DB Press:
80s x 8
80s x 7
80s x 7

Seated Glass Alternating DB Raises:
25s x 10
25s x 10
25s x 10

Push ups:
2 sets x 40

One arm overhead DB ext:
30 x 10 RP x 5

Rope Pressdown:
85 x 13
85 x 12
85 x 12 drop 50 x 9

Dips:
BW x 50, 40, then one set 10 4s negs.

Cable kickback:
20 x 20 RP x 12

Weight leg raise/hip thrust:
2 sets x ? With 10lbs

Hanging leg Raise:
3 sets x 20

Pwo cooldown bike 10 mins

[zbbb21]

Wasn't feeling great going into this workout but pushed through and ended up being a solid workout. Lower back was feeling better..

Foamroll/Dynamic Warmup

Deadlifts: warm up sets 4 x 3-10 up to 225

Rack pulls lowest notch:
225 x 5
275 x 3
315 x 3
365 x 3
385 x 3
275 x 15

Squats:
135 x 5
225 x 5
225 x 5
225 x 5...was pretty wrecked after the rack pulls,but these felt good

Reverse Barbell Lunge:
115 x 10
135 x 8 PR
135 x 6

Seated HS Leg Curl:
70 x 12
70 x 12 drop 45 x 12

Unilateral Leg Ext:
60 x 12 (3 sets) no rest leg to leg

Seated calf raise:
2 plates x 15
3 plates x 17 PR for tempo
3 plates x 12

Pwo bike 15 mins
Stretching

[zbbb21]

Foamroll/Stretch

DB Military (no spot):
30s x 20
45s x 15
60s x 8
75s x 6 PR
75s x 5
60s x 12

Seated DB Side lateral:
25s x 10
25s x 10
25s x 8 drop standing laterals 20s x 6 drop 10s x 13

Side lateral machine:
2 sets 11,8

Tyler Grip Fat Bar Barbell Curl:
50 x 12
80 x 6
80 x 6
70 x 8 slow..

Fat EZ Bar Preacher Curl *superset* Tyler grip hmer curl:
60 x 12/ 30s x 10
60 x 8/ 30s x 8
60 x 8/ 30s x 7..epic superset and pump

Straight Bar Pressdown with added tubing (red):
90 x 20
100 x 16
100 x 12

Thor DB Turns:
15 x 10 (2 sets)

Stretch
Pwo cooldown on bike 10 mins

[zbbb21]

Foamroll/Dynamic warmup

Leg Ext:
70 x 20
110 x 15
190 x 15
210 x 13 drop 120 x 12 drop 70 x 7

Back Squat:
135 x 8
185 x 5
225 x 2
255 x 5..narrowed stance a tad and felt great..every rep was sunk deep below parallel

Leg Press:
560 x 15
650 x 12
740 x 12

Leg Press feet very low and narrow (quad emphasis):
470 x 15
30s rest
470 x 15
30s rest
470 x 15..barely got 15 here

DB RDL/SLDL Hybrid:
100s x 10
100s x 8

Seated Leg Curl Machine:
70 x 15
70 x 20..holy burn..

HS Plate loaded unilateral leg ext:
25 x 12 RP x 10

Seated Calf Raise:
3 plates x 20 (3 sets)

Hanging Leg Raise:
(3 sets)

Pwo cooldown on bike 10 mins.
Stretch

[zbbb21]

Flat DB Press:
55s x 15
75s x 8
90s x 5
100s x 5 + 1 forced..killer
90s x 8..wanted 12 but was smoked from previous set

Seated Milt Press (set up on power rack with pins at chin..each rep was fully deloaded and exploded up..hammer front delts and tris):
115 x 7
115 x 6
115 x 5

Decline Barell:
155 x 10
155 x 9
155 x 8..super short rest on all

Standing Glass DB Alt. Raises:
25s x 12
30s x 10 PR
30s x 8

Dips *superset* Straight Bar Pressdown:
40/ 140 x 15
40/ 140 x 12

DB Kickbacks:
2 sets 10,8

Cable Crossover Static Hold:
70/side time ?

[zbbb21]

Little unconvientional today..sitting in a chair for 10+ hours studying the last few days has been killin my lower back..

Foamroll/Strech

Pull Up:
BW x 10
Hammer BW x 10
Hammer BW+ 35 x 7
Hammer BW+ 45 x 4
Supinated BW x 10
Supinated BW+ 35 x 5 drop BW x 5 slow

One Arm DB Row:
100 x 20 PR reps
100 x 15

Rack Chin:
3 sets 6-12

Inverted Row:
2 sets 16, 12

Moto Row:
40 x 9
40 x 5 drop 25 x 5

Double Down Pulldown on Lat Pull:
130 x 7 (pulldown then up then row= 1 rep)
130 x 6

Barbell Curl:
75 x 12 PR
75 x 9
75 x 7 drop 45 x 10

Reverse Barbell Curl:
55 x 10
55 x 9
55 x 8

Weight Hangs:
2 sets

Stretch

[zbbb21]

Foamroll/Dynamic Stretch

Back Squat:
45 x 20
135 x 8
185 x 5
225 x 3
255 x 3
265 x 5
270 x 2
225 x 12..this was a killer

DB SLDL/RDL Hybrid:
100s x 11
100s x 9
100s x 8

Leg Press:
560 x 15
740 x 12
800 x 8 possibly pr not sure don't ever remeber stacking weight on top before

Reverse Barbell Lunge:
100 x 10
100 x 10

Hammer Strength Unilateral Leg Ext:
25 x 15
25 x 13..all reps super slow

Seated Calf Raise:
3 plates x 20
3 plates x 20
3 plates + 25 x 15 PR

Pwo 10 min cooldown
Stretch

Notes:
Awesome workout. Haven't gone this heavy
in long time on back squat but started to feel my groove with these again..everything else felt awesome too and was def stimulated to the max.