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  1. #361
    Future Petroleum Engineer Zohairm's Avatar
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    today was really suppose to be GST squat day, but i wasnt thinking while at the gym and hit pull day!!

    GST PULL DAY 90%
    macro 1 micro 14

    PULL DAY!!

    bench work weak point training! (RB 135 contest!)
    135 x 23!

    core lift
    bent BB rows
    205 x 4
    205 x 2
    205 x 2

    supplement 1
    flat bench DB rows
    65's x 6
    65's x 6
    65's x 6
    65's x 6
    65's x 6
    (10 pound increase!!!!)

    supplement 2
    lat pulldown with pull up grip
    125 x 6
    125 x 6
    125 x 6
    125 x 6
    125 x 6
    (10 pound increase!)

    supplement 3
    ez-bar curls
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    same weight as last week

    supplement 4
    reverse ez-bar curls
    40 x 6
    40 x 6
    40 x 6
    40 x 6
    40 x 6
    same weight as last week

    too tired for 5th supplement again!
    i really want to be able to hit the 5th workout!

    ab work
    weighted planks
    25 x 90 secs
    25 x 90 secs
    25 x 90 secs
    25 x 60 secs

    then got sucked into a racquetball tournament for 3 hours which i placed 3rd!
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  2. #362
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by Zohairm View Post
    lol i am actively dieting!

    but im sure the ab workouts really help the process..

    do they really not help?


    workout typing in progress
    Just like any other muscle group they will get bigger and stronger. Working out doesnt make muscles magically appear through the fat.

    Its still good to work them nonetheless. Its good for for posture.
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  3. #363
    I'll be back! mvd546's Avatar
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    Another solid GST day Z. Nice job on the 23 reps for RB's challenge.
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  4. #364
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by metalmullisha View Post
    Just like any other muscle group they will get bigger and stronger. Working out doesnt make muscles magically appear through the fat.

    Its still good to work them nonetheless. Its good for for posture.
    haha i see.

    Maybe if they get big enough they will protrude though the fat?

    LOL JK. yeah well diet is slow but is def working!
    Originally Posted by mvd546 View Post
    Another solid GST day Z. Nice job on the 23 reps for RB's challenge.
    thank you sir!

    sadly im still at the bottom of the list
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  5. #365
    I'll be back! mvd546's Avatar
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    Originally Posted by Zohairm View Post
    haha i see.

    Maybe if they get big enough they will protrude though the fat?

    LOL JK. yeah well diet is slow but is def working!

    thank you sir!

    sadly im still at the bottom of the list
    I doubt your at the very bottom. I'm not good at doing the high reps.
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  6. #366
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by mvd546 View Post
    I doubt your at the very bottom. I'm not good at doing the high reps.
    haha!
    im sure u got this!

    but hurry up and get in! i wanna see ur results. keep thinking in your mind that 23 is the number to beat!
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  7. #367
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    you did not touch chest?


    DISQUALIFIED!!!


























    j/k youre down
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  8. #368
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by RyouBakua View Post
    you did not touch chest?


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    j/k youre down
    LOL i stopped 1cm above chest to full lockout.

    i actually find it harder to stop right before the chest.

    and LOL RB and his jokes
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  9. #369
    Discipline&Determination DstryEvrytng's Avatar
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    Them abs will come out sooner or later if your cutting cals bro and i fully agree with MM, ab work is great for posture and will keep you from getting a sore back when your older. Gj with the 135.
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  10. #370
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by DstryEvrytng View Post
    Them abs will come out sooner or later if your cutting cals bro and i fully agree with MM, ab work is great for posture and will keep you from getting a sore back when your older. Gj with the 135.
    i see!

    never knew abs had to do with posture. im glad i hit them so often then!

    and lol my 135 attempt pales in comaprison with yours!
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  11. #371
    Registered User therockap1's Avatar
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    Congrats on the DB Rows and Lat Pulldown weight increase Z!
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  12. #372
    Registered User emergency's Avatar
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    nice work on the RB challange
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  13. #373
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by therockap1 View Post
    Congrats on the DB Rows and Lat Pulldown weight increase Z!
    Thanks a lot bro!

    Originally Posted by emergency View Post
    nice work on the RB challange
    Thanks you!

    The DOMS are horrible today!
    So not cool.



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  14. #374
    Registered User WestlundFitness's Avatar
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    Originally Posted by Zohairm View Post
    Thanks a lot bro!



    Thanks you!

    The DOMS are horrible today!
    So not cool.



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    I can imagine! I could maybe do 135 15 times.. if I was lucky ha
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  15. #375
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by Zohairm View Post

    The DOMS are horrible today and i love it!



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  16. #376
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by WestlundFitness View Post
    I can imagine! I could maybe do 135 15 times.. if I was lucky ha
    pshh im sure u got more than that!

    Originally Posted by DstryEvrytng View Post
    Fixed!
    LOL!

    it does feel kinda rewarding i guess.

    chest soreness is the worst though lol. everytime you walk the shockwave from you walking makes you feel the chest soreness LOL!


    I personally love leg DOMS
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  17. #377
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by Zohairm View Post
    chest soreness is the worst though lol. everytime you walk the shockwave from you walking makes you feel the chest soreness LOL!


    I personally love leg DOMS
    Havent had chest soreness in a long time. Feelsbadman


    However I hate leg doms. Glad I dont get those either.
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  18. #378
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by metalmullisha View Post
    Havent had chest soreness in a long time. Feelsbadman


    However I hate leg doms. Glad I dont get those either.

    Lol. Recommend trying something crazy off the wall different than.

    Change ur workout style up and hopefully u get some DOMS. Other than that idk what to say!

    BTW did u get a rep package from promera yet?
    I'll soo be mirin when u get some free con-cret!
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  19. #379
    Tyrant Titan metalmullisha's Avatar
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    Originally Posted by Zohairm View Post
    Lol. Recommend trying something crazy off the wall different than.

    Change ur workout style up and hopefully u get some DOMS. Other than that idk what to say!

    BTW did u get a rep package from promera yet?
    I'll soo be mirin when u get some free con-cret!
    Been down that road already. Did DTP for chest (300 rep pyramid) and my soreness was a 1 out of 10.

    No rep package yet. Havent put in an order.
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  20. #380
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by metalmullisha View Post
    Been down that road already. Did DTP for chest (300 rep pyramid) and my soreness was a 1 out of 10.

    No rep package yet. Havent put in an order.
    Lol
    I guess when u reach a certain level of beastlyness DOMS don't occur any more.
    Haha my legs rarely get DOMS now. Only new workout like lunges bring them.

    I see. When u do place an order keep ur buddy Zohairm in mind and how I love lemon lime con-cret


    Lol jk. I'm def gonna buy some when that $150 check comes in!
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  21. #381
    Registered User emergency's Avatar
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    Originally Posted by Zohairm View Post
    Thanks a lot bro!



    Thanks you!

    The DOMS are horrible today!
    So not cool.



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    personally I love DOMS reminds me that I did work
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  22. #382
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by emergency View Post
    personally I love DOMS reminds me that I did work
    Haha yeah I do too. But it's weird. I feel like I didn't deserve it. My workout felt super weak. And kept giving out during dips and close grip bench.

    Felt really fatigued.

    I guess spring break partying took a toll on me lol
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  23. #383
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    GST SQUAT DAY 90%
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    SQUAT DAY!

    weak point training
    flat BB bench
    195 x 0 FAIL
    chest DOMS are still bad!

    core lift
    BB squats
    255 x 8
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    255 x 3

    supplement lift 1
    smith machine front squats
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    125 x 6
    125 x 6
    125 x 6
    125 x 6
    (10lb increase!)

    supplement lift 2
    BB lunges
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    (same weight)

    supplement lift 3
    BB calf raises
    3 pps x 6
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    3 pps x 6
    3 pps x 6
    (last week was 2.5 pps)

    supplement lift 4
    hack squats
    2.5 pps x 6
    2.5 pps x 6
    2.5 pps x 6
    2.5 pps x 6
    2.5 pps x 6
    (last week was 2 pps)
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  24. #384
    Aging Without Growing Old lonniej's Avatar
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    Solid workout Z..Good job on the increases..
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  25. #385
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    Originally Posted by lonniej View Post
    Solid workout Z..Good job on the increases..
    THANKS lonnie.

    i appreciate you checking in!
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  26. #386
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    Solid #'s and sets!
    Logs:

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  27. #387
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    Originally Posted by Zohairm View Post
    Lol
    I guess when u reach a certain level of beastlyness DOMS don't occur any more.
    Haha my legs rarely get DOMS now. Only new workout like lunges bring them.

    I see. When u do place an order keep ur buddy Zohairm in mind and how I love lemon lime con-cret


    Lol jk. I'm def gonna buy some when that $150 check comes in!
    HAHA I suppose so....

    I'll keep you in mind. I miss my con-cret
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  28. #388
    Registered User 30MileMarie's Avatar
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    WOW Z, I haven't stopped in in awhile you are CRUSHING it in here!!!! NICE WORK!

    BTW I created a personal training log if you're interested, I put the link in my sig
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  29. #389
    I'll be back! mvd546's Avatar
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    Solid squats Z. Is it a GST rest day tomorrow??
    RELENTLESS

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  30. #390
    Future Petroleum Engineer Zohairm's Avatar
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    Originally Posted by therockap1 View Post
    Solid #'s and sets!
    thanks senor rock

    Originally Posted by metalmullisha View Post
    HAHA I suppose so....

    I'll keep you in mind. I miss my con-cret
    dont we all man!!!
    i wouldnt have these crazy chest doms if i had Con-cret!!!!!!!!!!!!!!!!!!

    and u better

    Originally Posted by 30MileMarie View Post
    WOW Z, I haven't stopped in in awhile you are CRUSHING it in here!!!! NICE WORK!

    BTW I created a personal training log if you're interested, I put the link in my sig
    soo in!!!

    and i dont blame u for not stopping in here.... u were out training to WIN that show of urs!

    Originally Posted by mvd546 View Post
    Solid squats Z. Is it a GST rest day tomorrow??
    thank u sir!

    and y yes it is a rest day tomorrow!
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