Team Ground Zero's GROUP Training Journal!

[cclemens07]

BACK DAY

bent over rows
135x12
205x8
205x8
215x8

hammer strength close grip pulldown
2 plates/sidex12
3 plates/sidex8x2
2 plates/sidex15

one arm DB row
80x10
85x8
90x10

deadlifts
135x8
225x6
275x8
315x6
335x7

just joined muscle and brawn. wheres everyone hanging out

[DocColossus]

Decided to make an effort in dead lifting today, for the first time since my surgery (from a dead lift gone bad actually). Felt tight, but fared well enough for a first effort in 8 months post surgery.

Dead Lifts: 135x10, 225x10, 315x8, 405x5.
HS Leg Press: 928x10, 1108x10, 1288x10, 1468x8.
Life Fit Seated Leg Curls: 130x10, 200x10, 200x10.

HS Ab Crunch 100x15,15,15,15,15.*
*Core still smoked from yesterdays session for whatever reason.

Good session despite being such a late night workout, not a big fan of them, but I got it done none the less.

[ricka182]

Coming back soon....can't wait to get back at the iron...

[BenReilly]

damn I've been sick all week and today was first day I felt well enough to attempt to workout, and I'll be damned if I was gonna miss another workout.

Back Extensions:
2x15 (I always do these before deads to get lower back warmed up and tight)

Deads:
260x5
300x5
340x8 (PR for reps)

Chins:
BWx2x10

DB Side Bends:
50x15
65x15

BB Curls:
50x12
70x12
80x11

-As sick as I have been, I was seriously gassed after doing my warmups for deads
-after getting 340x8, I was really hoping for more, but considering the past couple of weeks I was pleased...Got home and looking at my Excel doc and turns out thats the most reps I've done at 340, so, who knew? Last attempt was 340x6 two months ago.
-Deads felt good today, although was seriously gassed afterwards
-Chins were done with strict dead hang
-BB Curls, first time I've done with a straight bar instead of EZ bar in about 2 years

1MR preworkout
Pro Complex post

[cclemens07]

squat
135x10
225xx10
275x8
295x6
275x8

leg press
270x10
360x10
450x8

dumbell lunges
50x10x3

hamstring curl
60x12x3

donkey calf raises
385x20x3

seated calf raises
80x20x2

[BenReilly]

allergies still kickin my ass, it was hard to catch my breath today

Bench:
200x5
225x5
255x6

Incline BB Bench:
115x10
115x10
135x10
155x10
185x12 (PR)

Dips:
BWx5x10

Overhead Triceps Extension w/ DB:
50x12
65x12
80x11

DB Pullovers:
3x12

Machine Crunches:
4x15


-tried to get a 7th rep on last set of bench but just ran outta breath , pissed me off enough to where I got the PR on Incline, previous best at 185 was 9 reps.
-working dips back into my routine

1MR preworkout
Purple Wraath intra

[kitarpyar]

Total time - 1 hour and 5 minutes

Cleans
45 x 10
95 x 5
115 x 3
140 x 1 x 4
130 x 2 x 3
125 x 3 x 1

Press
45 x 5
95 x 3
120 x 1 x 3
110 x 2 x 3
105 x 3 x 2

Deadlift
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1 x 4
250 x 2 x 2

Rack pull*
225 x 2
275 x 1
305 x 1 x 5
275 x 2

* Rack pull followed by static holds for a count of 15.

Front squat
95 x 5
115 x 5
145 x 1 x 3
135 x 2 x 3
130 x 3 x 3

Pull-ups
BW x 6,6

Push - 15 reps in 8 work sets
Pull - 40 reps in 22 work sets
Legs - 18 reps in 9 work sets

Total of 39 working sets for the session, with 20 sec to 60 sec rest intervals.

[ricka182]

Solid workout Kit....

I'm finally back in the gym tomorrow..been over a month since I was able to lift good and heavy.. Looking to bulk for 8-10 weeks...got the routine and diet all worked out on paper...may be moving to a gym in the next few weeks if I get them to drop the damn enrollment fee, but for now staying at home and using what I have, it's enough for now..

[BenReilly]

Still feeling like crap, so kept it simple today, energy was low and diet has sucked past couple of days

Overhead Press:
125x3
140x3
160x6

Squats:
225x5
255x5
290x5

Standing Calf Raises:
5x15-20

Off day tomorrow and deadlifts on Tuesday

[kitarpyar]

Still feeling like crap, so kept it simple today, energy was low and diet has sucked past couple of days

Overhead Press:
125x3
140x3
160x6

Squats:
225x5
255x5
290x5

Standing Calf Raises:
5x15-20

Off day tomorrow and deadlifts on Tuesday

It's been a while since you have been under weather ... what's happening?
On a brighter note, your workouts still look like they are getting stronger. To quote John Broz "If you can hit PRs when you are beat up and fatigued, then you have it in you to be a champ" or something to that effect.

[BenReilly]

It's been a while since you have been under weather ... what's happening?
On a brighter note, your workouts still look like they are getting stronger. To quote John Broz "If you can hit PRs when you are beat up and fatigued, then you have it in you to be a champ" or something to that effect.

freakin Texas weather man....we go through all four seasons in a week...pretty much everybody I know is sick right now....sucks so bad

[cclemens07]

long one today hopefully i didnt overtrain

incline bench
135x10
185x8
205x4
135x12

bent over t bar row
135x10
180x10
205x9
225x6

Incline flyes
40x10
50x10
50x10

weighted pullups
bwx10
25x10
10x12
bwx15

flat bench
135x10
185x8
205x7

deadlifts
225x10
275x10
225x10

pullovers
50x10
70x10
80x8

[kitarpyar]

strong inclines chris.

[ricka182]

These are all light weight and high volume, some as light as 40% 1RM...weights will progressively move up, at a rate of +10 every 2 weeks.. Plan looks like this on M-Tu-F...Wed and Th will be much heavier weights, and lower volume...

Flat Press - 100 x15 reps x5 sets
Chest Fly - 90 x20 reps x3 sets

Squat - 130 x15 reps x5 sets
Calf Raises - 135 x15 reps x5 sets


This is just the abbreviated version...full details available in my training journal here at bb.com, and at MAB..

[cclemens07]

strong inclines chris.

thanks kit. most of the time i start with inclines b/c i always feel like my upper chest is lagging still. and now my inclines are almost as strong as my flat bench..

[BenReilly]

Deads:
280x3
320x3
360x3 (had more in me but cut in short, still takin care of back just wanted to get target reps)

Pullups:
BWx 8, 8, 6, 6

DB Rows:
45x10
55x10
65x15
75x15

Lat Pulldowns:
3x12-15

Incline DB Curls:
3x12

BB Curls:
3x10

-tryin not to stress back too much, so stopped short on the deads
-weights weren't too impressive, still coming off the cold I've had for the past week...

1MR pre
Purple Wraath intra
Pro Complex post

[ricka182]

Yeah...Hell Yeah!

Another solid workout today. Had a few seconds I wanted to drop some reps, but I said to myself **** no, and pushed myself to finish. I'm really starting to feel the high rep count quickly.. Tomorrow brings the first heavy day, chest and legs. Using a 5/3/1 rep scheme, sort of. More to explain on that tomorrow...

Diet

Same as yesterday...very yummy

Session Summary Again, a light day with high reps, focusing on a good stretch and form..

Lat Pull Down - 90 w/ 3 sets x20 reps with a wide overhand grip, 3 sets x20 reps with a narrow underhand grip.

Smith BTN OH Press - 5 sets x15 reps @ 50Lbs..I don't count the weight of the smith bar piece. Used a limited, slow ROM.

BB Shrugs - 120 x15 reps x5 sets - Held for a 2 second pinch at the top

DB Lat Raises - One of my weakest points..did a mix of side and front with 10 and 20 DBs...



I give today an 8/10..felt good, wanted more but stayed in control to maintain consistency and stick to my plan of attack...

[kitarpyar]

Yesterday's lifts ...

Cleans
45 x 10
95 x 5
115 x 3
135 x 1
145 x 1 x 4
135 x 2 x 3
130 x 3 x 1

Press
45 x 10
95 x 5
115 x 1
125 x 1 x 4
115 x 2 x 4

Deadlift
135 x 5
225 x 3
280 x 1 x 3
255 x 2 x 2

Rack Pull
275 x 2
310 x 1 x 5

Front squat
45 x 10
95 x 5
135 x 1
150 x 1 x 3
140 x 2 x 3
135 x 3 x 2

Pull-ups
BW x 7,7

[BenReilly]

Squats:
225x3
275x3
315x3

Seated Calf Raises:
5x15-20

honestly wasnt planning on doing my squat work on account of my back but did warm-ups with 45, 135, 185, and it was feeling good, so went ahead and tried it....didn't set a PR but got target reps

Drank too much last night

[ninjinja]

Hey all.... Yes I am still alive, busy as SH!% with these damn concert series I have taken on... but still alive!! Happy Easter everyone.... looks like you all are progressing well!!! Keep up that work!

[BenReilly]

Overhead Press:
135x5
150x3
170x4 PR

Dips:
BWx10
+25x10
+25x10
+45x10
+45x11

Lateral Raises:
15s x10
20s x10
25s x10
35s x10
40s x8

V-bar Pressdowns:
4x10

One Arm DB overhead press:
30x10
40x10
50x10

Rope Crunches -superset with- DB side bends
3x20-25 and 3x20

1MR preworkout
Purple Wraath intra
Pro Complex post

[ricka182]

Light day for chest and legs... made some adjustments to what I had planned out. Some weights were too light, others were too heavy. Looks good so far, but will have to work it this week to make sure. Hoping to have the progressions in place by next week and reall start to go a lot bigger...

Another hour or so and I can go home and lift...

[bobmackadoo]

Well today was the first time back in the gym since I broke my hand, just kinds goofed off tryin ta figure out what I can do n what I cant, prolly spent 2 hours there just tryin different stuff. tryin to look on the bright side but it's kina hard, seems like every time I start ta get somewhere I get kicked in the face, but after the dust settled I ended up movin out n gettin my own place, i really been needin to do this for a while ne way, just sucked how it all went down, no more roomates again EVER! I guess I can use this time to work on my diet, get my cardio better, maybe lose a lil b/f and possibly even build on a few areas. I can do a lot of machine type stuff, I can do curls, machine flyes, machine shoulders. Legs aren't gonna be a problem, squats might be a little tricky. I can't do ne kind of tris at all which knocks out ne kind of bench, can't do ne kind of pulling motion either so doing back is almost completely out (no deads or pullups) gonna hit legs really hard tommorrow n just se what I can figure out as the days go by. I prolly won't b back up to speed for bout 8 more weeks, the pins come out 3 weeks from today, honestly just happy to b back in the gym, n kinda excited to see what I can pull off,

[BenReilly]

UUUUUUUUUUGGGGGGGGHHHHHHHHHHH started TWO new jobs today....lol....needless to say wasnt too looking forward to working out.

I'm taking this week and next week off from deadlifts to give my back a break (so that it doesnt break).

Wide Grip Pullups:
BWx 8, 8, 8, 7

Close Grip Cable Rows:
4x10-12

Close Grip Pulldowns:
3x15

Rear Cable Flyes:
3x12-15

BB Curls:
3x12

Hammer Curls:
2x8

Machine Preacher Curls:
3x12

[kitarpyar]

what are going to sub DL with? Heavy rows?

[cclemens07]

going light for a week for the first time ever, maybe it will make my body react better and help my CNS

shoulder press machine
75x12
100x12
112x10

pullups
bwx12x3

smith machine shrugs
135x12
225x12
225x12

seated row x3

lateral raise
20's x12x3

deadlifts 135x10
225x10
225x10
225x10

db shrugs
70x10x3

kinda degrading but oh well. gotta try something different

[bobmackadoo]

Went to the gym last night to give it the first real go, did legs n actually wasn't too bad, had to go lighter than usual on squats couldn't hold onto the bar properly was a lol weird at first n kina stretched my chest n shoulders way more than I'm used too, I just set it on my shoulders n propped my wrists against the bar, so I just did more reps to try n compensate, went to 245x12x4. Leg ext, curls, an press were all no problem, tonight gon try n do upper body best I can (should b interesting) gon hit shoulders, chest, bi's, n abs. Would love to figure out a way to work tris, hate missin deads

[bobmackadoo]

Did upper body tonight, was kina lame but was able to get by, dint get nearly the workout I'm used to did shoulders chest bi's n abs all way lighter than usual but I think if I can keep this up I shouldn't lose too much size, it's gonna take a lot of effort on my part to not try n do the things I no I shouldn't, n as I heal more it's gonna be tough to not push myself too hard, gotta remember the all I'm really tryin ta do now is maintain, n get my diet n cardio better, prolly hit cardio hard tommorrow

[BenReilly]

Bench:
225x5
255x3
285x1 (got second rep, but spotter helped me more than I wanted so not gonna count it)

Incline DB:
40s x15
50s x10
60s x8
75s x11

Cable Crossover Giant Set, cable in high position:
Bent Over, Standing, Leaning forward
3 giants sets of 3x10 of each

-Felt like I maybe didn't warm up enough, tricep was a little tight

1MR pre

[ricka182]

Haven't done much lifting this week. Getting over an eye infection still... Feels okay now, if all goes well I'll be back lifting today possibly. I did some light work on shoulders and lats yesterday..just a few sets to get a lil' pump... Anxious to go heavy again next week...