Team Ground Zero's GROUP Training Journal!

[BenReilly]

Well today was the first official day of the deload, and it was an off day in my workout so I really took it off, started last night w/ some chineese foodand then moved on to the fawlty for a couple (5) buckets of beer and some pool (total shark, made $80 ) today woke up still haven't bothered to shower, ate almost all the chocolates in the hearts o girl got for me (cept for the toothpaste filled chocolates those suck!). n then conned my roomate intoGoin and buyin me mcdonalds, now I'm sittin on the couch watchin like the fifth episode in a row of the big bang theory, dunno why Ben thought the deload week was so awful, I'm apparently very good at it. I've been concious for nearly 12 hours and have yet to put on shoes... Deload is great

lmfao

[bobmackadoo]

hahahaha this is great
personally today i realized i may be lactose intolerant b/c i drank alot of milk after my workout and my stomach feels like exploding and i have insane gas. great leg day tho

wow i actually know somethin applicable for once, (i paid attention in my nutrition class) i'm def lactose intolerant as well, as is about 70% of adults, not the end of the world tho, you should be fine w/ small amounts of milk, bout 1 cup, 2x a day, (this is pushin it for me) whole milk is actually gonna be easier on you than 2% or 1% milk, the milkfat helps with digestion, you should be fine with a decent amount of hard cheese as well, just gotta watch the fat and cholesterol on those. so far the best solution i've found tho is to eat yogurt, a lot of yogurt contains probiotics, active, live bacterial cultures, (the yogurt manufacturers pride theirselves on this fact) those bacteria help digest the lactose (a sugar that is glucose and galactose) in milk and dairy products, it also goes pretty well in a protein shake. People that are lactose intolerant are often deficent in vitamin d and calcium as well, the yogurt is a good fix, its an excellent source of both, and often is fat free, it takes some time to get used to not being able to chug milk but you'll figure it out, so far i'm diggin on yoplait, it says right on the container that it contains active cultures, give this a go and hopefully it helps

[cclemens07]

wow i actually know somethin applicable for once, (i paid attention in my nutrition class) i'm def lactose intolerant as well, as is about 70% of adults, not the end of the world tho, you should be fine w/ small amounts of milk, bout 1 cup, 2x a day, (this is pushin it for me) whole milk is actually gonna be easier on you than 2% or 1% milk, the milkfat helps with digestion, you should be fine with a decent amount of hard cheese as well, just gotta watch the fat and cholesterol on those. so far the best solution i've found tho is to eat yogurt, a lot of yogurt contains probiotics, active, live bacterial cultures, (the yogurt manufacturers pride theirselves on this fact) those bacteria help digest the lactose (a sugar that is glucose and galactose) in milk and dairy products, it also goes pretty well in a protein shake. People that are lactose intolerant are often deficent in vitamin d and calcium as well, the yogurt is a good fix, its an excellent source of both, and often is fat free, it takes some time to get used to not being able to chug milk but you'll figure it out, so far i'm diggin on yoplait, it says right on the container that it contains active cultures, give this a go and hopefully it helps

70% wow. yeah i drank alot of skim milk that definetly did it. i just dont want to drink a cup of it tho since its such a good muscle builder. but i'll try having yogurt more

[bobmackadoo]

70% wow. yeah i drank alot of skim milk that definetly did it. i just dont want to drink a cup of it tho since its such a good muscle builder. but i'll try having yogurt more

40% of all statistics are made up

[DocColossus]

Back and biceps work today:

Close Grip V-Handle Barbell Rows (I measure weight in plate numbers, easier):
Set 1: 5 plates
Set 2: 7 plates.
Set 3: 9 plates.*
Set 4: 9 plates.*
*damn rubberized plates made me run out of room on the bar, I would have gone for 10 plates on my last set today.

Barbell Shrugs: 640x10,10,10.
Dumbbell Shrugs: 75x15,15,15.
Dumbbell Curls: 55x12,12,12.
Hanging Dumbbell Curls: 40x10,10,10
Ab Crunch Machine: 140lbx50,25,25.

Still fighting off the cold that goes with the flu I had earlier this week so I didn't do a cardio cooldown or any core functional work, but that's okay with me, still moved some weight today and felt strong in the end, that's what matters!

Waiting for my post workout meal to finish cooking, loaded pizza (large).

[cclemens07]

40% of all statistics are made up

it did seem rather high

Back and biceps work today:

Close Grip V-Handle Barbell Rows (I measure weight in plate numbers, easier):
Set 1: 5 plates
Set 2: 7 plates.
Set 3: 9 plates.*
Set 4: 9 plates.*
*damn rubberized plates made me run out of room on the bar, I would have gone for 10 plates on my last set today.

Barbell Shrugs: 640x10,10,10.
Dumbbell Shrugs: 75x15,15,15.
Dumbbell Curls: 55x12,12,12.
Hanging Dumbbell Curls: 40x10,10,10
Ab Crunch Machine: 140lbx50,25,25.

Still fighting off the cold that goes with the flu I had earlier this week so I didn't do a cardio cooldown or any core functional work, but that's okay with me, still moved some weight today and felt strong in the end, that's what matters!

Waiting for my post workout meal to finish cooking, loaded pizza (large).

yeah that cold/flu sucks. i tried to eat as much as i could but still lost 5 pounds from it

anyone ever use those heavy grip things they advertise in magazines? i need to get my shrugs up but i need better grip strength and i was considering them

[DocColossus]

it did seem rather high


yeah that cold/flu sucks. i tried to eat as much as i could but still lost 5 pounds from it

anyone ever use those heavy grip things they advertise in magazines? i need to get my shrugs up but i need better grip strength and i was considering them

I use the Captains of Crush Gripper, it is great for grip strength.

[cclemens07]

I use the Captains of Crush Gripper, it is great for grip strength.

ill look into that. what resistance type do you have?

[bobmackadoo]

it did seem rather high

That is actually what it says in my nutrition book, pg. 110. I was kinda shocked at that number myself, but if you think about it how many adults do you know that chug milk on a daily basis, maybe it is right

[ricka182]

40% of all statistics are made up

70% of the time, that statement is 90% true.

[cclemens07]

70% of the time, that statement is 90% true.

70% of the time IM EATING!!!!!

well not really but i wish...thats actually wolf

[ninjinja]

anyone ever use those heavy grip things they advertise in magazines? i need to get my shrugs up but i need better grip strength and i was considering them

I use a cheap set from Grizzly gloves, they work good

[bobmackadoo]

i was tryin not to bitch about all this valentines day crap, but they closed my gym for this lame a$$ holliday, now i got 2 scoops of jack3d runin through me n nothin to do, thats just goin too far... F*** U hallmark!

[ricka182]

i was tryin not to bitch about all this valentines day crap, but they closed my gym for this lame a$$ holliday, now i got 2 scoops of jack3d runin through me n nothin to do, thats just goin too far... F*** U hallmark!

Do some plyometrics...BW squats, lots of push ups and dips..

[ninjinja]

40% of all statistics are made up

including that statistic!!

[BenReilly]

Been slackin a little bit...wont post my whole workouts just the important stuff from the past two

Squats 2/13:
225x5
255x5
285x8 (PR, felt pretty good actually)


Military Press 2/14:
120x3
140x3
155x5 (PR)

Took a new preoworkout on military press day, Speed Stack N.O. Pumped by ABB....stuff was freakin awesome

[bobmackadoo]

Last nights workout wasn't too bad, but some of the weights dropped a lil, but I did take a week off, n school has kina got me bogged down a bit

-Barbell Bench Press
185x5
195x4+1
195x5
195x5
205x1
225x1
195x3+1+1
-Barbell Rows
135x5
135x5
135x5
135x5
135x6
-Military Press
115x5
115x5
115x5
115x5
115x5 : (
-Barbell Shrugs
275x5
275x5
275x5
275x5

I realize that I've missed this workout for like 3 weeks don't know how, after all this I was still feelin pretty good so I jumped on the decline for shts n giggles n got 265 x 3! Shouldn't that happen at the begginning of my workout?

[shaolinkiwi]

The B Workout
3 minutes rowing machine to warm up - 778 meters

SUPERSET
Standard deadlifts ** Keeping these light until my back adjusts, but I'm finding these weights a lot easier
- 1 x 5 @ 220lbs
- 1 x 5 @ 220lbs
- 1 x 5 @ 265lbs
- 1 x 5 @ 265lbs

Flat bench Dumbbell presses
4 x 8 @ 90lbs

EXERCISES IN SEQUENCE WITHOUT SUPERSETS
Pull-ups - 1 x 12 - Good and clean all the way down and then chin up and over the bar. Done with wide grip
Lat pulls - 1 x 10 @ 155lbs
3 minutes intense jumping rope
Walking dumbbell lunges - up and back appox 20yds with 40lb DB's
3 minutes stair climber - 42 floors, lv 10 hill program
Dumbbell step-ups - 1 x 12 each leg @ 40lbs each hand
Chin-ups - 1 x 10 - Done with natural grip
Lat pulls - 1 x 10 @ 155lbs
3 minutes skipping

Completed in 60 mins, went lighter on some sets towards the end as we were running out of time. Would rather go lighter and get it done than have to skip it out.

Talking more pills than a Pharmacy.
0730 took CLA x2, CP, Cuts, 2 x fish oil and multi
1120 took second cuts and BCAAs
1150 Workout
1305 PWO shake, BCAAs and CLA x2 + 1tbls of peanut butter

FOOD
Breakfast = 3 eggs + 1 yoke, 85g of chicken
Morning Snack = Whey shake + 1 tbls of peanut butter
Lunch = 85g of chicken, 1 cup spinach and 2 tbls low fat yogurt
Afternoon snack = 4 eggs + 1 yoke
Dinner = Not sure yet
Pre sleep snack = Large glass of Milk

Side Notes:
Starting to really feel the fit aspect of this program, lungs are pumped and energy is way up.
Must be working as of this week I've had 3 different lots of ppl ask what program me and my partner are doing and given out the program to another person. $hit feels good mang.

[bobmackadoo]

So tonights workout went pretty well, by the time I finished deads tho I was dead, I finally managed to get 315x5 on deads, I'd never tried before, but that's gotta be close to my max, was pretty excited, thats the most weight I've ever moved. Bout halfway through deads I got the pukeburps, those kinda suck. I even videoed it, first attempt at 315 is kind of a big deal (at least for me) just gotta figure out how to upload it.


-Squat (ATG)
225x5
245x5
245x5
245x5
245x5
245x6

-Stiff Leg Deadlift, Or Romanian DL
275x5
295x5
295x5
295x5 got the puke burps
295x5 pb's
315x6 WOO HOO!!!

-6-8 sets of Standing Calf,

[ricka182]

So tonights workout went pretty well, by the time I finished deads tho I was dead, I finally managed to get 315x5 on deads, I'd never tried before, but that's gotta be close to my max, was pretty excited, thats the most weight I've ever moved. Bout halfway through deads I got the pukeburps, those kinda suck. I even videoed it, first attempt at 315 is kind of a big deal (at least for me) just gotta figure out how to upload it.


-Squat (ATG)
225x5
245x5
245x5
245x5
245x5
245x6

-Stiff Leg Deadlift, Or Romanian DL
275x5
295x5
295x5
295x5 got the puke burps
295x5 pb's
315x6 WOO HOO!!!

-6-8 sets of Standing Calf,

Kickass numbers there Bob! 315 x6 is damn good mang... If you can get it uploaded to youtube, you can post it here by using the [youtube] tag. Get it on YT first, then let us know...from there it's easy to make it show up here.. as for getting it on YT, can't help you there..never used it before to upload stuff..

[bobmackadoo]

Maybe it'll work this time but if not here's the link, take a look n tell me what u think, This uploadin crap is kind of a pain, form may be ugly but it moved n it was like my fifth set. sry it's kinda long don't know how to edit it down

http://qik.com/video/3C62B3B085194F1B9D45A1EEE3AB1960

[cclemens07]

Maybe it'll work this time but if not here's the link, take a look n tell me what u think, This uploadin crap is kind of a pain, form may be ugly but it moved n it was like my fifth set. sry it's kinda long don't know how to edit it down

http://qik.com/video/3C62B3B085194F1B9D45A1EEE3AB1960

solid bro.

im sick...again. i hate winter

[BenReilly]

Deads:
275x3
315x3
355x3 (could have gotten more, but....)
405x1 (PR)

225x12
135x20

Lat Pulldowns:
3x8-12

DB Side Bends:
3x12-15

pretty freakin stoked

8 tabs White Flood Pre
1 scoop War during
Blue Thunder by ABB post

[bobmackadoo]

Deads:
275x3
315x3
355x3 (could have gotten more, but....)
405x1 (PR)

225x12
135x20

Lat Pulldowns:
3x8-12

DB Side Bends:
3x12-15

pretty freakin stoked

8 tabs White Flood Pre
1 scoop War during
Blue Thunder by ABB post

damn dude 405, thats pretty crazy, hell i was excited bout gettin 315x5 on deads, guess i better kick it up another notch, (wonder how many notches i got left) have u started that purple wrath yet? i just ran outta war n need to get somethin pretty soon.

just did abs n cardio tonight, was an off night, but i can never seem to go easy, even tho thats sposta be the plan. e body take a look at that link i posted, was kinda wonderin if yall might let me know what ya thought,

kiwi, was readin ur post thinkin damn that looks like a pretty intense workout, n then i seen this... "3 minutes skipping" i would love to see the video of that, lol, sry man the thought of this almost made me shoot milk out my nose, it raises a lot more questions than it answers tho, like where do you skip, (to your loo?) do lots of ppl skip in new zealand? does seem like it might be a more efficent mode of transportation tho, i wonder if i can even remember how to skip?

[BenReilly]

damn dude 405, thats pretty crazy, hell i was excited bout gettin 315x5 on deads, guess i better kick it up another notch, (wonder how many notches i got left) have u started that purple wrath yet? i just ran outta war n need to get somethin pretty soon.

just did abs n cardio tonight, was an off night, but i can never seem to go easy, even tho thats sposta be the plan. e body take a look at that link i posted, was kinda wonderin if yall might let me know what ya thought,

kiwi, was readin ur post thinkin damn that looks like a pretty intense workout, n then i seen this... "3 minutes skipping" i would love to see the video of that, lol, sry man the thought of this almost made me shoot milk out my nose, it raises a lot more questions than it answers tho, like where do you skip, (to your loo?) do lots of ppl skip in new zealand? does seem like it might be a more efficent mode of transportation tho, i wonder if i can even remember how to skip?

Na havent started the Purple Wraath yet, still have one more scoop of WAR...

and lol at skip to my loo....i was thinking the same thing bob

[ricka182]

405! Damn Ben.. Monster weight right there man!.. I should probably start doing some DLs...

Skip to my loo...haha.. That was the name of a player in the ol' Streetball series on ESPN. He actually made it to the NBA, and then was relegated to the bench when he skipped with the ball during a game. yeah, looked cool..but that's also called traveling, which is a foul...

And I'll take a wild guess that by 3 minutes of skipping, he means 3 minutes of jumping rope.. Unless he really is just some crazy kiwi that skips around the neighborhood for 3 minutes after each workout..

[Hostage]

Wow haven't been here in 6 months. Glad to see TGZ is still alive!

[Bears]

Wow haven't been here in 6 months. Glad to see TGZ is still alive!

Ya same with me! I ended up having to stop a little bit after summer because of hockey but now that I have time again I wanna get back into this workout cause the little amount of time I did it I saw a lot of good results.

Also I wanna get abs this summer, How long do you guys think it would take me by looking at these pics? Also what would you recommend for me to do to achieve this?



strong lighting/cell phone make me look red/really pale lol

[shaolinkiwi]

405! Damn Ben.. Monster weight right there man!.. I should probably start doing some DLs...

And I'll take a wild guess that by 3 minutes of skipping, he means 3 minutes of jumping rope.. Unless he really is just some crazy kiwi that skips around the neighborhood for 3 minutes after each workout..

Hahaha yea jump rope man - Americans and your terminology

Wow haven't been here in 6 months. Glad to see TGZ is still alive!

Woot!!

Also I wanna get abs this summer, How long do you guys think it would take me by looking at these pics? Also what would you recommend for me to do to achieve this?

Any where between 4 - 6 weeks. You'll want a full body program cardio focused 3 x a week with interval training on the other 2 days. And directly working the abs around 3x a week.

Diet will need to be mostly protienz and consume around 2000 or < cals a day. Eating every 2 hours.

Take a look at my log that has a crazy full body routine that will hurt you (in a good way).

http://muscleandbrawn.com/forums/sup...-cuts-log.html

First post has my routine. Also good to see you guys back.

[shaolinkiwi]

Deads:
405x1 (PR)

That's a training milestone right there brutha...Big ups.