Team Ground Zero's GROUP Training Journal!

[DocColossus]

That's right! TGZ members, post your workouts in your own threads, post them in a friends, email them to your mama's, but be sure you throw each and every workout in this thread too!!!

BenReilly
Kitarpyar
Myself
Ninjinja
DavisForeman
Ox
Grim
FitPilot
Bob
EVERYONE ELSE on this site that's a part of TGZ...

I'm calling you out!!!! Throw the info in here, no need to go into discussion, but throw your workouts in here, best and easiest way for all of us to keep tabs on one another and follow progress, and help inspire others!!

I'll post my first workout in here tomorrow/today (1-8-2010).

[kitarpyar]

Ok, let me start off with my current program (full-body linear progression stuff, yeah I am still at a beginner level ) ...


Goals (in order of importance)
1. Strength in the following 6 specific lifts

- Flat bench press
- Military Press
- Powerclean
- Deadlift
- Back squat (PL style parallel squat)
- Front squat (ATG)

2. Gain muscle (this is a bb website after all )
3. Not get fatter. Actually, hope to lean out a bit.


The routine

Workout - A
Cleans (pull)
Military Press (push)
Back squat (legs)


Workout - B
Deadlifts (pull)
Bench Press (push)
Front squat (legs)

Accessory work
Pin press (to improve my bench)

Set and rep scheme
Main lifts: 5 sets x 5 reps (3 for cleans) - ramping up weights to top 2 sets + 6th for 2 reps (1 for cleans) + 7th set is a rep-out (set PR for reps). weight used will be same as 3rd set.

Rest intervals
1 min between ramping up sets. 2 min before the 4th - 7th sets.

Weights / progression scheme
Weights will start @ 85% of my current 5RM (i.e. about 2/3 of 1RM). Progress by 5% each workout till the starting 5RM is reached. Progress by 2.5% there on.

Re-setting weights / deloads
Reset when I cant get more than 4 reps in the 5th set. The re-set weights will be 85-90% of the weight at which I stall. Deloading will be done over 2 workouts when I start stalling in most of the lifts. Deload weights will NOT be less, but # of reps will be reduced to 2, instead of 5. Plus the 2 rep set and the rep-out set will be skipped.

Frequency
Train 3 x week.
week 1: A / rest / B / rest / A / rest / rest
week 2: B / rest / A / rest / B / rest / rest
repeat

Diet
Recomp diet, the simplest possible. Eat at maintenance, without any fancy macro cycling etc, although may resort to that at a later stage if needed.

Should point out that as of now though, I am not doing any accessory work, except for pecs (pin press).

I will start posting my workouts here next week onwards, hopefully by that time everyone would have put up their workout templates.

[BenReilly]

subbed up...I'll post my program and whatnot later tonite. good idea

[ricka182]

Sub'd...but no real data for me to post really. I'm cutting down, and doing mostly cardio and maybe a few sets for chest and back. I'm trying to get to mid-February, and then I'm starting a monster bulk. All new supps, all new program, and caloric intake closer to Doc; somewhere near 5-6k daily...

Once it gets closer to that, I'll post a full breakdown and schedule...

TGZ!

[DavisForman]

Awesome Idea!

lmfao, how many subscribtions do you guys have? This is getting ridiculous for me. This makes number 17!

[ninjinja]

Subbed in buddy... I will start posting in here A.S.A.P.

[Wolf-Baron]

rememeber me guys?

longtime no see


subbed

[grim83]

Hey Guys Nin is pestering me about this (Ok only 1 pm but still lol) anyways, as of now im on a westside type program, i'll try to remember to post my workouts here, but to be honest i probably wont, i barely remember to post in my own unless its on the top (i'm not using the old one on here, got one over on mab.com). so cheers happy new year and good luck

[ninjinja]

So Today was Shoulders and Tris

DB Press- 3x7
1X20

Bentover DB lateral rasies
3X7
1X20

Cable lateral raise
1x10
2x8

CG Bench
3x8
1x20

Skull Crushers
3x to failure

Rope pull Downs
3x to failure

[Wolf-Baron]

copy and pasteing my log:

Upper Body

"1"



Date: 1/08/2010 4:59pm
Hours of Sleep: 8 hours
Duration: 55 minutes
Spotter: None
Personal Record: None

Exercise:

• BB Flat Bench: 135x8; 225x5; 245x3-Dropset-225x3-Dropset-135x8 (Paused on chest) *20 second rest*
• Incline Bench: 135x8; 185x5; 205x3; 225x2-Dropset-135x8 (Paused on chest) *20 second rest*
• Weighted Dip: 30x8; 30x8; 30x8
• Pec Deck: 90x8; 140x8; 180x8 (slow and controlled)

• Seated Military Press: 135x8; 155x5; Bar x12 *No rest*
• Lateral DB Raises: 22.5x8; 30x8; 20x8 *15 second rest*

• BB Curl: 65x8; 65x8; 65x8 (Super Strict) *30 second rest*

*Pre workout meal*

• None

*Post workout meal*

• (4) 3 musketeers candy Bars
• 1 Twix
• Burrito

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

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

-Notes-

• Felt Rushed. But all was alright

[kitarpyar]

Hey baron, nice workout. You keep changing your user name lol. I think it has gone from baron-divined to HIPump to the current one, right?

[Wolf-Baron]

Hey baron, nice workout. You keep changing your user name lol. I think it has gone from baron-divined to HIPump to the current one, right?

actually it went from 13thug13, baronthedivined, HIpump, now the last change is Wolf-Baron

Lmao

[ninjinja]

Todays workout LEGS:
Leg Press:3x8
1x25
each set followed by calve press to failure

Squats; 3x-failure
1x25

Walking dumbell lunges: 3x entire length of gym and back

Weighted calve raise 3x-failure
... not sure what its called but calve raise against the wall with ball between you and the wall.... 3x to failure

[ricka182]

Awesome Idea!

lmfao, how many subscribtions do you guys have? This is getting ridiculous for me. This makes number 17!

17...that's it? haha I had 47 last week. I just went through and unsub'd from a bunch..I think I'm down to 21 now..

[ninjinja]

17...that's it? haha I had 47 last week. I just went through and unsub'd from a bunch..I think I'm down to 21 now..

Yeah I did the same... get rid of ones that are inactive buddy!

[ricka182]

Yeah I did the same... get rid of ones that are inactive buddy!

That's what I did... I had 11 threads in which someone asked a question and I answered, and then the OP never came back.. I only keep the Doc's threads, my log, Shao's log, and a few others now. I have my settings to auto-sub to all threads, so if I post a bunch in one day it builds pretty quickly.. I should probably try to get a life, but then I think to myself, this is my life...lol

[ninjinja]

Yeah I don't auto sub!!! otherwise mine.. lol wouldn't grow anymore!! I tend to stay to a few of them now... I read through so many, but don't find anything worth poting most of the time!

[ninjinja]

Probably why my greens are so low haha, but I never cared about them!

[shaolinkiwi]

Alright as requested by the doc here's what I'm up to and why..

First off it's summer here so I'm looking to lean out. In order to achieve this I have designed a program that:

1. Focus the majority of my time on weight training to get lean instead of focusing on cardio training.

2. Replaced traditional moderate intensity long duration cardio with high intensity shorter duration anaerobic training such as wind sprints and interval training. (off days)

3. Aim to Utilize multi-joint exercises instead of single joint exercises for the majority (if not all) of my training routines.

4. Focus on free weights instead of machines for the majority (if not all) of my training.

5. Aim to Increase the intensity of my workouts by focusing on exercises in which I complete more ?work? by moving significant quantities of weight for larger distances (e.g. barbell clean & presses or one arm snatches constitute much greater quantities of work than shoulder shrugs or calf presses)

6. Keeping my workouts shorter but intense; as I think best results will most likely come from keeping my workouts between 30-60 minutes in length without exceeding approximately one hour to reduce catabolism.

By following these I'm hoping to have stressed pretty much every muscle in my entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which my body must do more work (repair more muscle) to recover from the full body workout.

Hence, my RMR (Resting Metabolic Rate) is increased a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to a cardio and single joint exercise based workout.

I'm following an ABA / BAB schedule doing this for 6 weeks then looking to something else.

The A Workout

3 minutes high intensity jumping rope
One arm dumbbell snatches - 1 x 10
3 minutes rowing machine
Dumbbell squat and presses - 1 x 10
3 minutes high intensity jumping rope
Feet elevated pushups - 2 reps short of max
Bodyweight rows up to smith bar with feet elevated on bench - 1 rep short of max
Dumbbell squat and presses - 1 x 10
3 minutes high intensity stair climbing
One arm dumbbell swings - 1 x 8 each arm, reduce weight and 1 x 8 each arm again
Feet elevated pushups - 2 reps short of max
Bodyweight rows up to smith bar with feet elevated - 1 rep short of max
3 minutes high intensity jumping rope


The B Workout
3 minutes rowing machine to warm up

SUPERSET
Standard deadlifts - 4 x 5
Flat bench dumbbell chest presses - 4 x 8

EXERCISES IN SEQUENCE WITHOUT SUPERSETS
Pull-ups - 1 x near max reps
Lat pulls - 1 x 10
3 minutes intense jumping rope
Walking dumbbell lunges - up and back appox 20yds
3 minutes stair climber
Dumbbell step-ups - 1 x 12 each leg
Chin-ups - 1 x near max reps
Lat pulls - 1 x 10
3 minutes intense jumping rope

[kitarpyar]

SUPERSET
Standard deadlifts - 4 x 5
Flat bench dumbbell chest presses - 4 x 8

^^^ This will give you pure joy. I am doing bench and deads on same day too, but no supersets for me. This should be real intense.

[shaolinkiwi]

^^^ This will give you pure joy. I am doing bench and deads on same day too, but no supersets for me. This should be real intense.

Man you ain't kidding it's a killer! After the deads I'm huffing an puffing like a dragon on heat, then I gotta head to the bench and push out some more heavy reps.

But your right freaking I love it.

[ninjinja]

Alright as requested by the doc here's what I'm up to and why..

First off it's summer here so I'm looking to lean out. In order to achieve this I have designed a program that:

1. Focus the majority of my time on weight training to get lean instead of focusing on cardio training.

2. Replaced traditional moderate intensity long duration cardio with high intensity shorter duration anaerobic training such as wind sprints and interval training. (off days)

3. Aim to Utilize multi-joint exercises instead of single joint exercises for the majority (if not all) of my training routines.

4. Focus on free weights instead of machines for the majority (if not all) of my training.

5. Aim to Increase the intensity of my workouts by focusing on exercises in which I complete more ?work? by moving significant quantities of weight for larger distances (e.g. barbell clean & presses or one arm snatches constitute much greater quantities of work than shoulder shrugs or calf presses)

6. Keeping my workouts shorter but intense; as I think best results will most likely come from keeping my workouts between 30-60 minutes in length without exceeding approximately one hour to reduce catabolism.

By following these I'm hoping to have stressed pretty much every muscle in my entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which my body must do more work (repair more muscle) to recover from the full body workout.

Hence, my RMR (Resting Metabolic Rate) is increased a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to a cardio and single joint exercise based workout.

I'm following an ABA / BAB schedule doing this for 6 weeks then looking to something else.

The A Workout

3 minutes high intensity jumping rope
One arm dumbbell snatches - 1 x 10
3 minutes rowing machine
Dumbbell squat and presses - 1 x 10
3 minutes high intensity jumping rope
Feet elevated pushups - 2 reps short of max
Bodyweight rows up to smith bar with feet elevated on bench - 1 rep short of max
Dumbbell squat and presses - 1 x 10
3 minutes high intensity stair climbing
One arm dumbbell swings - 1 x 8 each arm, reduce weight and 1 x 8 each arm again
Feet elevated pushups - 2 reps short of max
Bodyweight rows up to smith bar with feet elevated - 1 rep short of max
3 minutes high intensity jumping rope


The B Workout
3 minutes rowing machine to warm up

SUPERSET
Standard deadlifts - 4 x 5
Flat bench dumbbell chest presses - 4 x 8

EXERCISES IN SEQUENCE WITHOUT SUPERSETS
Pull-ups - 1 x near max reps
Lat pulls - 1 x 10
3 minutes intense jumping rope
Walking dumbbell lunges - up and back appox 20yds
3 minutes stair climber
Dumbbell step-ups - 1 x 12 each leg
Chin-ups - 1 x near max reps
Lat pulls - 1 x 10
3 minutes intense jumping rope

If I wan't still trying to bulk I would totally steal your routine... its looking good and well laid out!!!

[shaolinkiwi]

If I wan't still trying to bulk I would totally steal your routine... its looking good and well laid out!!!

Copy/paste > save that bad boy for when you do cut. It's a sound routine got 4 ppl at my gym doing it now. At this rate I'm gonna start charging

[ninjinja]

With the risk of looking like a fool... what is a one armed snatch???? to me it sounds like something I met in the bar last week!!

[ninjinja]

Lol never mind I figured it out!

[shaolinkiwi]

With the risk of looking like a fool... what is a one armed snatch???? to me it sounds like something I met in the bar last week!!

strong lulz

[BenReilly]

Military Press:
110x5
125x5
145x5

Dips:
BWx10
+25x10
+45x10
+70x10
+90x8 (good thing I got my feet down in time cause I stalled out BAD goin for rep 9 lol)

DB Lateral Raises:
55sx8
50sx8
45sx8
45sx8
40sx8
40sx8
30sx12
25sx15

V-Bar Pressdowns:
5 sets x 10-15
except the last set was the whole stack x 7......yes, the whole stack

Seated Machine Press:
3x7-12

Rear Cable Flyes:
3x8

[BenReilly]

hey do any of you guys have the quote, it ends with something like "the iron doesn't lie" or "200 pounds is 200 pounds".....? thanks in advance....just need a little extra motivation...

[kitarpyar]

hey do any of you guys have the quote, it ends with something like "the iron doesn't lie" or "200 pounds is 200 pounds".....? thanks in advance....just need a little extra motivation...

no problem. Here you go -

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

A damn nice quote this is, and about as motivational as they come.

[BenReilly]

no problem. Here you go -

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

A damn nice quote this is, and about as motivational as they come.

thanks Kit...knew youd come through haha