Team Ground Zero's GROUP Training Journal!

[BenReilly]

Deload

Squat:
135x5
165x5
200x5

Leg Press (plate weight only):
180x20
270x15
360x12

SLDL:
3x12@95lbs

Standing Calf Raises:
3x20

Took 8 White Flood Tablets Preworkout....And I must say, I was pleased...I love the White Flood Powder, but the effect with the tablets isnt such a hard kickstart and it seems to gradually increase, which I liked. They also didnt jack up my stomach at all, which the powder doesnt really either, but most other pre-workouts do.

Training Maxes for Month VIII:
Military Press: 170
Deadlift: 390
Bench: 290
Squat: 335

Pretty stoked for the next month....

[ninjinja]

Leg Press
405x15
510x12
510x10
510x12
510x8

Supersetted with
Calve Press
405x20
510x12
510x10
510x12
510x12

Leg Extension
100x12
100x12
100x12
100x12 (definately have to switch to one legged)

Standing Calve raise
90x12
90x12
90x12
90x12
90x12 (tomorrows the day off and I really need to be able to walk hanging with my lil 7year old buddy)

[ninjinja]

Workout 2-5-2010
Strength & Conditioning today... introducing more functional training as of late. Some heavy, some light work today, I haven't trained since a botched chest day on Monday so I didn't want to push too hard today, my bodys issues (spine...etc.) really need to be worked in slow, so I'll get back to normal Monday!

Back day:

Lat Pulldowns 275x12, 305x10,10, 260x10.
Bosu Ball Low Rows* 50x15,15,15,15.
*Standing on a Bosu ball, bent at the knees, balancing while rowing with both hands.
Seated Dual Pulley Row** 55x15,15,15
**Wide 2" handles, like an Axle grip.
Dumbbell Shrugs 75x25,25,25.
Barbell Shrugs 640x12,12,12.

The end guys. This was a mentally draining week, went through a fair bit of personal decisions and hardship and had to make some really tough choices...etc. Sorry I haven't been here, I'll work my way back into the forums!!!

Glad to see you got out there and did it today buddy!

[Wolf-Baron]

Upper Body

"PR's Through the Roof"

Date: 2/5/2010 5:30pm
Hours of Sleep: 4 hours
Duration: 83 minutes
Spotter: Yes
Personal Record: BB Incline Bench: was: 235x1, Now: 245x1 Up 10lbs in 35 days
Pec Deck: was: 180x8, Now: 255x1 Up 75lbs in 14 days
Seated Row: was: 220x4, Now: 265x3 Up 45lbs in 37 days
Close Grip Bench Press: was: 185x6, Now: 225x8 Up 40lbs in 4 days

Exercise:

• BB Incline Bench: 135x8; 205x8; 225x4; 245x1
• DB Flat Bench: 55x8; 85x8; 100x7
• Pec Deck: 100x8; 150x8; 255x1; 180x8
• Dips: BWx8; BWx8

• Standing Military Press: 145x8; 155x5
• Cable Laterals: 20x8; 40x8; 20x8
• Rear Delt Fly Machine: 40x8; 70x8; 90x8

• Seated Row: 100x8; 140x8; 265x1; 180x8
• Lat Pull Down: 100x8; 140x8; 180x8;
• High Row: 1plate x8; 2plates x8

• Close Grip Bench Press: 135x8; 195x8; 225x8

• DB Curl: 52.5x8; 52.5x7
• Concentration Curl: 25x8; 25x8; 30x8

• Hammer Curl: 30x8; 40x8

*Pre workout meal*

• None

*Post workout meal*

• 15oz pasta noodles
• Clam sauce
• Bacon
• 4 types of cheese

****Song of The Day****

http://www.youtube.com/watch?v=A3HDhd9kLHA

-Notes-

• Worked out with a fellow miscer today lulz
• Spaghetti factory post workout

[ricka182]

Upper Body

"PR's Through the Roof"

Date: 2/5/2010 5:30pm
Hours of Sleep: 4 hours
Duration: 83 minutes
Spotter: Yes
Personal Record: BB Incline Bench: was: 235x1, Now: 245x1 Up 10lbs in 35 days
Pec Deck: was: 180x8, Now: 255x1 Up 75lbs in 14 days
Seated Row: was: 220x4, Now: 265x3 Up 45lbs in 37 days
Close Grip Bench Press: was: 185x6, Now: 225x8 Up 40lbs in 4 days

Exercise:

• BB Incline Bench: 135x8; 205x8; 225x4; 245x1
• DB Flat Bench: 55x8; 85x8; 100x7
• Pec Deck: 100x8; 150x8; 255x1; 180x8
• Dips: BWx8; BWx8

• Standing Military Press: 145x8; 155x5
• Cable Laterals: 20x8; 40x8; 20x8
• Rear Delt Fly Machine: 40x8; 70x8; 90x8

• Seated Row: 100x8; 140x8; 265x1; 180x8
• Lat Pull Down: 100x8; 140x8; 180x8;
• High Row: 1plate x8; 2plates x8

• Close Grip Bench Press: 135x8; 195x8; 225x8

• DB Curl: 52.5x8; 52.5x7
• Concentration Curl: 25x8; 25x8; 30x8

• Hammer Curl: 30x8; 40x8

*Pre workout meal*

• None

*Post workout meal*

• 15oz pasta noodles
• Clam sauce
• Bacon
• 4 types of cheese

****Song of The Day****

http://www.youtube.com/watch?v=A3HDhd9kLHA

-Notes-

• Worked out with a fellow miscer today lulz
• Spaghetti factory post workout

Damn Wolf...now that's a great session for sure!

[Wolf-Baron]

Damn Wolf...now that's a great session for sure!

yea man.
felt great!

[ninjinja]

I'm thinking about doing a de-load week soon, see if it helps with the gains, how would you guys suggest doing it on a routine like the one I am on?

[bobmackadoo]

I'm thinking about doing a de-load week soon, see if it helps with the gains, how would you guys suggest doing it on a routine like the one I am on?

Kinda ironic, I was thinking bout doing the same n a couple more weeks. So went to the gym, went n warmed up, came back to my locker to realize I'd left it unlocked, went to get my hooks n belt n the hooks were gone, so I try n call my roomate to see if their at the house, course dude never answers so now I'm pissed, go do squats, call a couple more times, nothin, now I'm really pissed, so I go up front n buy some straps, then went n did stiff leg deads, (i think they were normal deads really) but got 295x5 on my last set, way past my previous pr ( tho still not really a lot compared to a lot of ppl) so all n all a gd day I think, but then I get home n notice my left knee is kind of sore, hopin I didn't tear ne thing, but nothin popped, or hurt really bad, kinda wonderin WTF? *Ne ideas? Maybe I'm goin too heavy, but if I can move the weight that's what I should do right? *I think my form is decent.

Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Squat (ATG)
235x5
235x5
235x5
235x5
235x5
-Stiff Leg Deadlift, Or Romanian DL
265x5
265x6
265x8
275x6
275x9
295x5, way past pr of 265x8 last week

-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
Did 8 sets of random calf stuff

got home found the hooks, "thx roomate" still kinda concerned bout the knee, wonderin if it's just normal

[Wolf-Baron]

Legs, Calves

"Eat"


Date: 2/06/2010 6:40pm
Hours of Sleep: 5 hours
Duration: 120 minutes
Spotter: None
Personal Record: Hip Abductor: was: 190x8, Now: 230x8 Up 40lbs in 7days
Kneelin Leg Curl: was: 140x8, Now: 180x6 Up 40lbs in 7days
Single Leg Extensions: was: 120x8, Now: 240x8 Up 120lbs in 35days



Exercise:

• Bottom Up Squats: 1plate x8; 2plates x8; 2 plates x5
• Leg Press: 2plates x8; 3plates x8; 4plates x8
• Hip Abductor (out to in): 135x8; 205x8; 215x8; 230x8
• Kneeling Leg Curl: 90x8; 140x8; 180x6
• Single Leg Extensions: 90x8; 120x8; 180x8; 240x8

• Standing Calve Raises: 105x20; 120x20; 105x20
• Seated Calve Raises: 90x20; 90x20

• Two Hotdogs

*Post workout meal*

• Homemade French Fries
• White Rice, with Chili
• Two Hotdogs
• Saba (long fish)
• Shishamo (whole fish with head)

****Song of The Day****

http://www.youtube.com/watch?v=MEH3o4_WHsA


-Notes-

• ahh pr's

[cclemens07]

Legs, Calves

"Eat"


Date: 2/06/2010 6:40pm
Hours of Sleep: 5 hours
Duration: 120 minutes
Spotter: None
Personal Record: Hip Abductor: was: 190x8, Now: 230x8 Up 40lbs in 7days
Kneelin Leg Curl: was: 140x8, Now: 180x6 Up 40lbs in 7days
Single Leg Extensions: was: 120x8, Now: 240x8 Up 120lbs in 35days



Exercise:

• Bottom Up Squats: 1plate x8; 2plates x8; 2 plates x5
• Leg Press: 2plates x8; 3plates x8; 4plates x8
• Hip Abductor (out to in): 135x8; 205x8; 215x8; 230x8
• Kneeling Leg Curl: 90x8; 140x8; 180x6
• Single Leg Extensions: 90x8; 120x8; 180x8; 240x8

• Standing Calve Raises: 105x20; 120x20; 105x20
• Seated Calve Raises: 90x20; 90x20

• Two Hotdogs

*Post workout meal*

• Homemade French Fries
• White Rice, with Chili
• Two Hotdogs
• Saba (long fish)
• Shishamo (whole fish with head)

****Song of The Day****

http://www.youtube.com/watch?v=MEH3o4_WHsA


-Notes-

• ahh pr's

those little fish look pretty nasty man haha

whos everyone got in the game tonight!?!?!?!

[BenReilly]

those little fish look pretty nasty man haha

whos everyone got in the game tonight!?!?!?!

Saints

1. Had Drew Brees as my fantasy qb so was following them all year
2. I'm a Texans fan so I f***ing hate the Colts

[BenReilly]

Military Press:
115x5
130x5
145x8 (PR)

Dips:
BWx10
+25x10
+25x10
+45x10
+45x12

Incline Close Grip Bench on Smith Machine (Bar countered at 15 lbs included in weights below):
105x10
105x10
155x8
175x7
105x18

Lateral Raises:
15s x10
20s x10
25s x10
30s x14

DB Side Bends:
40x20
55x15
70x15

Workout was pretty good, definantly pleased with MP reps. Dips still felt a little funny from when I jacked up my neck two weeks ago, thinking of dropping them from the routine for a while.

8 Tablets White Flood preworkout
2 scoops War during
3 scoops Pro Complex post

[bobmackadoo]

colts r gon stomp the saints, football, basketball nascar, and corn thats how we roll, GO COLTS GO! WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO COLTS!!!!!!

[BenReilly]

colts r gon stomp the saints, football, basketball nascar, and corn thats how we roll, GO COLTS GO! WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO COLTS!!!!!!

somebody started drinking already....lol jk bob

[bobmackadoo]

somebody started drinking already....lol jk bob

nope i still gotta hit the gym here n bout an hour, gonna do some abs to counteract tonight : D

[Wolf-Baron]

those little fish look pretty nasty man haha

whos everyone got in the game tonight!?!?!?!

tastes like metal lol

srs

[bobmackadoo]

tastes like metal lol

srs

U prolly ate the fork too ; )

[ninjinja]

U prolly ate the fork too ; )

with Wolfs progress he prob ate the fork the tinfoil, and the damn table!!

[Wolf-Baron]

U prolly ate the fork too ; )

with Wolfs progress he prob ate the fork the tinfoil, and the damn table!!

lulz the food was placed on my laptop.

accidently took a chunk out of it

[cclemens07]

somebody started drinking already....lol jk bob

hahaha. well as a steeler fan im not big on the colts. but peyton is a man you cant hate on greatness. id like to see the saits take it tho

[shaolinkiwi]

I'm thinking about doing a de-load week soon, see if it helps with the gains, how would you guys suggest doing it on a routine like the one I am on?

For your de-load keep it simple, 3 day split and lower reps and weight.

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

[bobmackadoo]

hahaha. well as a steeler fan im not big on the colts. but peyton is a man you cant hate on greatness. id like to see the saits take it tho

Well that really blows ass was gon go out n celebrate, guess i'll just do some biology instead, not gon lie disappointed : (

[cclemens07]

Well that really blows ass was gon go out n celebrate, guess i'll just do some biology instead, not gon lie disappointed : (

im happy haha sorry man

[ninjinja]

lulz the food was placed on my laptop.

accidently took a chunk out of it

Dude eats laptops!!!! next thing we know its going to be Boeing 747s!!


Thanks SK!! that will work for Bob too

[ninjinja]

Its been a really good weekend I have some great shows in the works with some HIGH quality bands, picked up yet another show today!!! Spent most of the weekend with my lil 7 year old buddy, trying to be a positive influence in his life he really needs it.

Flat Bench (My spotter was busy elsewhere while I did this today so I kept it a little lighter than Id like)strict pause at chest
115x5
115x5
125x5
135x5
145x5(the spirits being up really made an improvement in my workouts!!!! Gotta love it!)


Barbell Row
140x5
140x5
140x5
140x5
140x5


Military Press
90x5
90x5
90x5
100x5
100x5

Barbell Shrugs
315x5(focusing on that two second pinch at the top)
315x5
315x5
340x5
405x5 (decided Id do some heavy ones today, because my spirits were up and the energy was still high at this point)

[bobmackadoo]

im happy haha sorry man

I'm over it just a gd reason to do some homework n avoid the bars

[cclemens07]

rough day for me. did chest for about 45 minutes but it was light since i have a bad cold. then i got fired from my job. oh well, maybe tomorrow will be better haha

[bobmackadoo]

rough day for me. did chest for about 45 minutes but it was light since i have a bad cold. then i got fired from my job. oh well, maybe tomorrow will be better haha

Dude that sucks, yd they fire u? pretty sure their dum. Sry ur day sucked, Had a killer workout, still got a pump, n most weights went up a lil

-DB Incline Bech 3x8-12
65x12
65x12
65x12

-Barbell Close Grip Bench 3x8-12
135x12
135x12
135x11

-DB Flat Bench 2x8-12
70x13 ( had a spotter,woulda stopped @12)
70x13 (alone, elbows gettin kinda sore tho)

-Preacher Curls 3x8-12 super setted with
50xx12
50x12
50x12*
-Standing French Press 3x8-12
65x12
65x10
65x10

-Push Downs 3x8-12 super setted with
87.5x10
87.5x10
87.5x10
-DB Hammer Curls
35sx12
35sx12
35sx13 (grip gave out tho)

-Cable Crossovers 3x8-12
30 on6
30 on 2
25 on 11 (nope)

-Machine Curl 3x8-12 supersetted with
75x12
75x12
-Dips 3x8-12
Bw+40x12
Bw+40 (10+2)
Bw+35x12

[cclemens07]

Dude that sucks, yd they fire u? pretty sure their dum. Sry ur day sucked, Had a killer workout, still got a pump, n most weights went up a lil

-DB Incline Bech 3x8-12
65x12
65x12
65x12

-Barbell Close Grip Bench 3x8-12
135x12
135x12
135x11

-DB Flat Bench 2x8-12
70x13 ( had a spotter,woulda stopped @12)
70x13 (alone, elbows gettin kinda sore tho)

-Preacher Curls 3x8-12 super setted with
50xx12
50x12
50x12*
-Standing French Press 3x8-12
65x12
65x10
65x10

-Push Downs 3x8-12 super setted with
87.5x10
87.5x10
87.5x10
-DB Hammer Curls
35sx12
35sx12
35sx13 (grip gave out tho)

-Cable Crossovers 3x8-12
30 on6
30 on 2
25 on 11 (nope)

-Machine Curl 3x8-12 supersetted with
75x12
75x12
-Dips 3x8-12
Bw+40x12
Bw+40 (10+2)
Bw+35x12

they just didnt need me anymore really, my hours were slowly being cut. glad you had a good workout tho

[ricka182]

I haven't really been posting my sessions here, because they generally suck. I am making some progress, but I'm such an ass on the weekends I get very demotivated on Mondays.. I eventually make it through and get my good numbers up, and my bad numbers down... but until I figure sh!t out in my head....not much else to say. All I want to do is bulk, but I know I'll just get fat from doing it wrong. I'll figure out how to eat cleanly one way or another...

rough day for me. did chest for about 45 minutes but it was light since i have a bad cold. then i got fired from my job. oh well, maybe tomorrow will be better haha

Dude...that sucks man. Sorry to hear...