Yea, so umm..... Chaz made a journal

[-Lucifer]

I believe so. I feel my posterior delts trump the other two delt heads.

Alright, will try it out on Friday using the bench press machine. It's the closest thing to a Smith machine.

[chazzy1864]

If you have a cable stack, you can go the route that Naldi did.

[-Lucifer]

If you have a cable stack, you can go the route that Naldi did.

Yeah, I remember that post of his. The machine would be better because I can get it done a lot faster. I could use the cable stack, but the default bar that is attached to it is rather small, and I'd have to swap it with the lat pulldown bar. It's a waste of time.

If the machine doesn't do it for me then I'll use the low pulley. I'll create an illustration so that you know wtf this 'bench press machine' is.

[-Lucifer]

Found a picture of something that's similar.



The 'handle' moves in the same manner, but my machine's bar is also bigger, so there's more room and you have more options to use various grips (wide/narrow).

EDIT
The handle looks like this (ignore the periods):

.... ________________________
... / .................................... \
.. / ...................................... \
. / ........................................ \
./======== .............. ========\

[chazzy1864]

AHh okay. Was going to say, the handles on the imaged one is probably too wide. But the illustration you showed should be fine. You want a relatively narrow grip (shoulder width or so).

[dopamine72]

Next time I go to the gym I'll have to try some of the things you do. I am getting into more BBing now and really enjoying the extra pumps etc.

[chazzy1864]

Thursday, March 14th
Workout: Chest/Back
Duration: 50 minutes
weight: 190.0


DB Incline Bench / Wide Grip Pull ups
50 x 8 / Scap retractions
60 x 8 / 8x Neutral Grip
70 x 6 / 8x Chin ups
80 x 8 / BW x 15
80 x 8 / BW x 15
80 x 7 / BW x 15
Notes:
-Haven't decided what I want to do with pull ups yet.


Flat Smith-Guillotine Press (PWO) / T-Bar Row (PWO)
140 x 6 / 160 x 9
140 x 5 / 160 x 9
140 x 5 / 160 x 9
Notes:
-Nothing to report on.


Conventional Chest Dips / Hammer Grip Chins
BW x 15 / BW x 12
BW x 15 / BW x 12
BW x 15 / BW x 11
Notes:
-


Pec Deck / HS Low Row
65 x 15 / 123 x 11
65 x 14 / 123 x 11
65 x 13 / 123 x 11
Notes:
-Gained a rep on each row



Overall Notes:
Workout was solid. Nothing spectacular but a good overall workout IMO. Got on the treadmill and did better than I expected:

All done at 4.0% incline
1.5mins @ 2.0mph
1.0mins @ 4.0mph
7.5mins @ 6.5mph

1.5mins @ 2.5mph
1.5mins @ 4.0mph
7.0mins @ 6.5mph

1.5mins @ 2.6mph
1.0mins @ 4.0mph
3.5mins @ 6.6mph

--Cooldown--


I'm also pondering the idea of eventually working some semi-short light jogs around my work place at the end of my day. A quick little track I mapped out is 0.75km. I figure I could do it like 3-4 times and then go home.

[12ccopeland]

I'm also pondering the idea of eventually working some semi-short light jogs around my work place at the end of my day. A quick little track I mapped out is 0.75km. I figure I could do it like 3-4 times and then go home.

Back on that cut?

[-Lucifer]

I'm also pondering the idea of eventually working some semi-short light jogs around my work place at the end of my day.

Running up the stairs is better. I do it on my upper body days.

[moshvr]

Not bad for a *******.

Ugh I hate reading everyone's journal and seeing "cardio" ... doooo not want to start that sh*t up again for this cut

[chazzy1864]

Back on that cut?

Yeah, trying to further the leaning.

Running up the stairs is better. I do it on my upper body days.

Don't have lots of stairs available and stairs can lick my taint.

Not bad for a *******.

Ugh I hate reading everyone's journal and seeing "cardio" ... doooo not want to start that sh*t up again for this cut

Yeah, cardio succckkkkkkkssss. I just keep trying to tell myself why I'm doing it.

[chazzy1864]

Friday, March 15th
Workout: Legs
Duration: 45 minutes
Weight: 190.6


SL Good Mornings
135 x 6
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5
225 x 8
225 x 8
Notes:
-Changed up the workout, just because.


High Bar Squat
225 x 5
185 x 5
Notes:
-Couldn't maintain form. Low back wasn't happy and legs were pathetically weak.


HS Iso-lateral leg extension Weight per side/leg
45 x 13
45 x 12
35 x 13
35 x 12
25 x 13
25 x 13
Notes:
-Wanted to get some volume for my quads, since I bailed on the High bars and front squats.



Overall Notes:
Today wasn't bad but not good. I was worn out and a bit disappointed that I couldn't do the regular squats, but oh well.

No cardio as is my usual on leg day. I am debating on starting the evening run today, we'll see how I feel.

[-Lucifer]

Strong GM volume. I don't think I'll be able to recover in time if I did all those sets.

[Woody-5]

Jesus that's a lot of GMs
No wonder you were spent before squats

[chazzy1864]

Last week I did more GMs and still got on my squats in.

[-Lucifer]

Last week I did more GMs and still got on my squats in.

[adamdavidson47]

Dear Chaz,

It's ok to have a bad day. You still owned the Good Mornings, and you did Leg Extensions which will make Lu irate.

I'm still proud of you.

[Miketoc]

Who the fuk does GMs before squats? Are you a ritard? No wonder your bench is so weak.

[-Lucifer]

Who the fuk does GMs before squats? Are you a ritard?

I believe he already addressed this. D asked him the same question like a week ago.

[Miketoc]

I believe he already addressed this. D asked him the same question like a week ago.

There's no reason that could in any way be a good reason and thus my post was rhetorical.

[-Lucifer]

There's no reason that could in any way be a good reason and thus my post was rhetorical.

Let us call this 'Chaz Logic'.

The high bars are fine after the GMs. not much low back involvement, especially since I don't have to worry about butt wink/low back rounding anymore.

[chazzy1864]

[DivaJana]

Pretty interesting journal. I like the GMs start, great thinking out of the box. Keep doing what you're doing, and don't let them get in your head.

“First they ignore you, then they laugh at you, then they fight you, then you win.” - Gandhi

[chazzy1864]

Pretty interesting journal. I like the GMs start, great thinking out of the box. Keep doing what you're doing, and don't let them get in your head.

“First they ignore you, then they laugh at you, then they fight you, then you win.” - Gandhi

In my defense, I did more last week (both GMs and Squats). Today everythign was a little off. The gym decided to reorganize yet again. I'm not sure what their end goal is, but while I was there it just seemed retarded. Lots of regulars were looking around confused and laughing at the seemingly lack of logic used when organizing it. I did my usual mobility work at the start, but i felt a little more tight than usual (I'm guessing my cardio is contributing to the tightness). I'll have to start doing more mobility work. I know that I need to (and have needed to), but am lazy.

[DivaJana]

In my defense, I did more last week (both GMs and Squats). Today everythign was a little off. The gym decided to reorganize yet again. I'm not sure what their end goal is, but while I was there it just seemed retarded. Lots of regulars were looking around confused and laughing at the seemingly lack of logic used when organizing it. I did my usual mobility work at the start, but i felt a little more tight than usual (I'm guessing my cardio is contributing to the tightness). I'll have to start doing more mobility work. I know that I need to (and have needed to), but am lazy.

Lol, our gym reorganize at least 2-3 times every month, It's getting beyond retarded and boring. It's not easy working in a gym at a sports club, you get sport teams, crossfiters, Powerlifters and Olympic lifter there all the time everyone wanna do his thing and the gym isn't big enough. However, a new gym(huge one) will be opening soon and Ill be working there instead! feelsgoodman.jpg

[dopamine72]

Chaz will be doing SLDL's before deadlifts next time.

[The Shoeless Wonder]

Chaz will be doing shrugs before bench next time.

fixt

[-Lucifer]

fixt

He's just trying to work on dat azz.

[chazzy1864]

Saturday, March 16th
Workout: Others-lite
Duration: 45 minutes
Weight: 189.4


HS Shoulder Press
50 x 15
90 x 12
130 x 9
130 x 9
130 x 9
Notes:
-Solid


BtB Upright Row / Floor Skulls
90 x 15 / 68 x 10
90 x 15 / 68 x 9
90 x 15 / 68 x 8
Notes:
-


Smith Upright Row (PWO) / DB Hammer Curls
90 x 10 / 40 x 10
90 x 10 / 40 x 10
90 x 10 / 40 x 9
Notes:
-


Plate Front Raise / Lean-Away Lateral Raise
35 x 12 / 20 x 12
35 x 12 / 20 x 12
35 x 12 / 20 x 10
Notes:
-


CGBP / EZ-Bar Preacher Curl
135 x 10 / 58 x 12
135 x 10 / 58 x 10
135 x 10 / 58 x 8
Notes:
-Added this superset in to the day.



Overall Notes:
Discovered something new. The smaller EZ Curl bar that I thought was 15lbs is actually 18lbs and the larger iron grip EZ-Curl bars that I thought were 25lbs are actually 32lbs. Found this out when I saw one guy take the larger bar to the scale and weigh it. To confirm I asked him if it was 25 and he said it was actually 32. I was using the smaller one and he asked me how much it was. i didn't know for sure, so I took it to the scale and found out.

[-Lucifer]

The smaller EZ Curl bar that I thought was 15lbs is actually 18lbs

Lawlz, I realized that after I began weighing all the bars my gym possessed. I'd count it as 20 lbs, though. My Math; she not so good.