Team Ground Zero's GROUP Training Journal!

[bobmackadoo]

WHAAAAAAA???? i just tried one yesterday and was convinced its nearly impossible
was your other arm dangling at your side or grabbing onto the other arm?

at my side flailing... it looked sorta like a full body heave really. I been workin on it for a while, it's not impossible but it takes a lotta work, after i did it i alomost busted my ass cause i was strainin so much. i did my upper body workout busted a lot of my PR's n then started to feel way too much energy, (was a great day) so i thought ill do a few weighted pull ups n dips, well that turned into a lot, that turned into my attempt, i was just bustin out pullups like mad n thought why not, n sure enough it worked, couple ppl were starin by the time i was done, pretty cool, hope i can do it again next week, would love to get it on video

[DocColossus]

A few videos to pass the time...





Close Grip V-Handle Rows with 9 plates for 3 working sets of 10 reps, and Barbell Shrugs with 855lb for 12,10,10 as well... Looking forward to getting more videos of training up and running,maybe some real videos NOT from a cell phone haha...

[DocColossus]

Todays Workout: 3-11-2010
Leg day ladies and gents, and one Hell of one at that! I haven't seen my physical therapist in...let's just say a little while now, so when it comes to leg training I'm still abiding by the restrictions she set for me last I saw her... So tonight I decided to take it just a step further and hit the Front Squats and Leg Press...

Stretching: 8 minutes or so (mostly seated stuff with Jewlz).

Front Squats 135x15,15,15 (to warm up for leg press)
Leg Press 478x12, 568x12, 838x10, 928x10, 1018x10*
*next week I'll start at the 586lb and go to 1108lb or so...
Cable Crunches 100x20,20,20.
Hammer Strength Seated Crunch 100x10,10,10*
*This machine is brutal in such a good way!!!

Great workout tonight, certainly beat the **** out of myself, enjoyed every second of it!!!

[DocColossus]

EDIT: had to fix the sp. of muscleandbrawn.com, my "u" button is all messed up on my laptop.

[kitarpyar]

Delayed entry, but anyway, it was a light day spent horsing around ... Looking forward to the heavy stuff tonight.

Bear
45 x 3
95 x 6,5,5,4

I want to hit a total of 30 reps all sets taken together for the bear

Pulldowns
100 x 13,12,12

HIIT - 3 intervals
Mountain climbers 3 intervals
Ab wheel - 1 set (I suck at this. F***ing hits abs like nothing else I have done so far)

[kitarpyar]

EDIT: had to fix the sp. of muscleandbrawn.com, my "u" button is all messed up on my laptop.

I like that forum due to the lack of a-holes over there. Lot like the TGZ group. But I will stay in bb.com (although not active in threads other than the TGZ ones) as well since this is the place responsible for genesis of TGZ.

[bobmackadoo]

I like that forum due to the lack of a-holes over there. Lot like the TGZ group. But I will stay in bb.com (although not active in threads other than the TGZ ones) as well since this is the place responsible for genesis of TGZ.

Same here man, I just don't have the time to keep up w/ multiple theads, and the tgz ones are the only ones I hit, I might pop in over there once in a while, but this is where I belong.

[cclemens07]

well i finally had a good leg day for the first time in a month or two...although my numbers are pathetic compared to justin haha
went i bit lighter than normal but it was still grueling

Squat
135x6
225x10
275x8
275x7

leg press-narrow stance
270x8
360x10
410x10

Hack squat
225x10
275x10
275x10

leg extension
100x12
100x15
120x12
120x12

stiff leg deadlift
135x10x3

hamstring curls
50x12
50x12

leg press calf raises x4
seated calf raises x3

hopefully nice and sore tomorrow. spring break has been nice, nothing but sleeping lifting and having some fun....but i REALLY need a job

[kitarpyar]

well i finally had a good leg day for the first time in a month or two...although my numbers are pathetic compared to justin haha
went i bit lighter than normal but it was still grueling

Squat
135x6
225x10
275x8
275x7

leg press-narrow stance
270x8
360x10
410x10

Hack squat
225x10
275x10
275x10

leg extension
100x12
100x15
120x12
120x12

stiff leg deadlift
135x10x3

hamstring curls
50x12
50x12

leg press calf raises x4
seated calf raises x3

hopefully nice and sore tomorrow. spring break has been nice, nothing but sleeping lifting and having some fun....but i REALLY need a job

Good stuff going on here.

[DocColossus]

Todays Workout: 3-12-2010
Dumbbell Hammer Curls: 100x10,10,10
Hammer Strength Seated Bicep Curl: 94x10, 139x8, 164x5.
Hanging Dumbbell Curls 55x10,10,10.

Overhead Dumbbell Extension 40x10,10,10
Tricep Extension 100x15,15,15.

Hammer Strength Military Press 290x10, 340x8, 360x5.
Upright Rows 110x10,10,10
Dumbbell Shrugs: 100x20,20,20,20,20.

Cable Crunches: 100x20,20,20.

Had MRI products today, have some laying around from when they would send me supplements...

Black Powder PRE workout
WAR INTRA workout
ProNOS POST workout.
Quick Gainer POST workout (with ProNOS) in whole milk.

[kitarpyar]

Was supposed to be a heavy day. But despite sleeping well and eating well, I was feeling strangely lethargic and drained. So, now attempts at PRs, although I did get a Pr of sorts right at the end of the session. But most of the session was fairly ****ty.

Bench Press
45 x 15
95 x 8
115 x 5
135 x 3
165 x 1
175 x 1
185 x 1
175 x 1 x 3
165 x 2 x 3
155 x 3 x 3

Pin press from lowest point
135 x 3 x 3
145 x 1 x 3
155 x 1 x 3

Squat
45 x 10
135 x 7
185 x 5
205 x 3
225 x 2
235 x 1
245 x 1
235 x 1 x 2
225 x 2 x 3
205 x 3 x 2

B.U. squat
135 x 3 x 3
155 x 2 x 2
165 x 1 x 1
185 x 1 x 2
175 x 1 x 3
165 x 2 x 2

Pull-ups
BW x 9

Hang cleans
Doing these first time
45 x 5
95 x 5
115 x 5
125 x 3
135 x 2 x 3

DB snatch
30 x 3 x 1
40 x 2 x 1
45 x 3 x 2
50 x 3 x 2

Rack pulls
135 x 5
185 x 5
205 x 3
225 x 2
275 x 1
295 x 1
315 x 1 x 3
335 x 1 x 2
365 x 1 x 1 (PR I guess)
315 x 1 x 3

Rack pulls for 295 and more were done from a very high position, so it wasnt really much of a pull. All I wanted to do was to hold the loaded barbell for a count of 10, more to help with grip than any real back work.

Rack pulls for loads 275 and under were pull + shrugs.

End with 3 sets of abs roller.

Total time for workout = 1hr 17-18 minutes, which is about 20-25 minutes more than my normal sessions.

Haven't prepared any food at home, and dont feel like stepping out. So, its back to standard post-workout meal in absence of home-made meals, i.e. pizza with chicken, pepperoni and onion toppics, some kind of cake/pie and a box of spicy chicken wings.

Then its back to snoozing.

[cclemens07]

did shoulders and forearms today. went well except i went i little low on the behind the neck presses and hurt my shoulder a bit.
tried doing abs after but i just had no motivation for them by the end of the workout
time for some glow bowling to get over this depressing weather lol

[DavisForman]

Check these videos out. If you think you have an obstacle in your life keeping you from your fitness goals (or any goals for that matter), maybe take a second look and think again. Anything can be overcome. Some stellar motivation:

[kitarpyar]

Check these videos out. If you think you have an obstacle in your life keeping you from your fitness goals (or any goals for that matter), maybe take a second look and think again. Anything can be overcome. Some stellar motivation:

inspirational stuff. And good to see you back in the thread.

[ricka182]

Amazing. I post a slightly fitness related blurb.... I've been in healing mode for a few weeks. I feel better overall, but certainly weaker as well. I'll be using this as the last week to get back into stretching and finalizing my bulk routine and diet. Looking at 6-8 weeks of hell, followed by another 4-6 weeks of mid-hell before I break again.... good times, doms, and lots of growth to come....

[DocColossus]

Todays Workout: 3-15-2010
Chest and shoulders today...

Hammer Strength Wide Chest Press: 290x10, 380x10, 470x8, 470x8.
Dumbbell Incline Bench: 100x12,10,10.
Pec Deck: 235x10,10,10

Hammer Strength Military Press: 184x10, 274x10, 364x8, 384x5
Barbell Shrugs: 585x10, 675x10, 765x10, 855x10, 855x10.
Dumbbell Shrugs: 100x20,20,20,20,20.

Cable Curls 100x10,10,10
SUPERSET WITH-
Planks 3x20 seconds

Solid workout today, very satisfied with the end result!

White Flood PRE Workout
Purple Wraath INTRA Workout
4 Taco Bell 5-Layer Burritos POST Workout.

[cclemens07]

Todays Workout: 3-15-2010
Chest and shoulders today...

Hammer Strength Wide Chest Press: 290x10, 380x10, 470x8, 470x8.
Dumbbell Incline Bench: 100x12,10,10.
Pec Deck: 235x10,10,10

Hammer Strength Military Press: 184x10, 274x10, 364x8, 384x5
Barbell Shrugs: 585x10, 675x10, 765x10, 855x10, 855x10.
Dumbbell Shrugs: 100x20,20,20,20,20.

Cable Curls 100x10,10,10
SUPERSET WITH-
Planks 3x20 seconds

Solid workout today, very satisfied with the end result!

White Flood PRE Workout
Purple Wraath INTRA Workout
4 Taco Bell 5-Layer Burritos POST Workout.

whats hammer strength? does that just mean machines

[DocColossus]

whats hammer strength? does that just mean machines

http://images.google.com/images?q=ha...N&hl=en&tab=wi

Hammer Strength equipment is plate loaded single jointed equipment, no cables, no weight stacks, no pullies, just pure dead weight. Great equipment line, and allows to be able to go heavy without need for a spotter.

See the pics in the link above to get a general idea.

[kitarpyar]

bit of an update. Missed yesterday's session due to a bit of a tweak, from the back of shoulder to middle of the back. Feeling fine now.

After giving some thought, I have decided to dumb down my routine some more:

Monday
Bench (push)
Squats (legs)
Rows (pull)
Assistance work - pull-ups and hang cleans (pull)

Wednesday (light workout)
Bear (complex)
Bench (push)
Squat (legs)
Snatch (pull)
Pull-ups (pull)
Ab wheel

Friday
Cleans (pull)
Press (push)
Deadlifts (legs + pull)
Assistance work - front squat and rack pulls (legs + pull)

This allows me to squat three times a week and the back squat twice a week (even if one of them is light).

M/F - multiple sets of singles, doubles and triples (including assistance lifts). W - 2 sets of 8-10 reps.

I will back off to around 85% of my current lifts to give myself a running start.

[DocColossus]

bit of an update. Missed yesterday's session due to a bit of a tweak, from the back of shoulder to middle of the back. Feeling fine now.

After giving some thought, I have decided to dumb down my routine some more:

Monday
Bench (push)
Squats (legs)
Rows (pull)
Assistance work - pull-ups and hang cleans (pull)

Wednesday (light workout)
Bear (complex)
Bench (push)
Squat (legs)
Snatch (pull)
Pull-ups (pull)
Ab wheel

Friday
Cleans (pull)
Press (push)
Deadlifts (legs + pull)
Assistance work - front squat and rack pulls (legs + pull)

This allows me to squat three times a week and the back squat twice a week (even if one of them is light).

M/F - multiple sets of singles, doubles and triples (including assistance lifts). W - 2 sets of 8-10 reps.

I will back off to around 85% of my current lifts to give myself a running start.

Haven't seen you at m&b for a bit... where have you been hiding?

[cclemens07]

http://images.google.com/images?q=ha...N&hl=en&tab=wi

Hammer Strength equipment is plate loaded single jointed equipment, no cables, no weight stacks, no pullies, just pure dead weight. Great equipment line, and allows to be able to go heavy without need for a spotter.

See the pics in the link above to get a general idea.

gotcha. thanks justin

[DocColossus]

gotcha. thanks justin

Cool.

[kitarpyar]

Making up for the missed workout... backed off quite a bit in weights, so it was easy.

Bench Press
45 x 15
95 x 10
135 x 4
155 x 1
165 x 1 x 2
155 x 2 x 2
145 x 3 x 2

Pin Press
130 x 1 x 4
120 x 2 x 2

Barbell rows
45 x 10
95 x 5
135 x 2
145 x 5 x 4

Squats
135 x 8
155 x 3
185 x 1
195 x 1 x 3
185 x 2 x 3
175 x 3 x 3

B.U. Squats
165 x 1 x 3
155 x 2 x 2

Hang cleans
115 x 3 x 2

Pull-ups
BW x 8 x 2

[cclemens07]

so nice out today again. played doubles in tennis for the first time. these guys were looking for a match so i said sure why not and it turns out they both played for high school tennis teams....fortunately they didnt beat us too bad....workout after

close grip bench
135x10
185x5
195x5
185x6

barbell curl
90x8
100x8
100x7
90x7

skull crushers
70x10
90x6
90x6

cross body hammer curl
50x10
55x6
55x6

tricep extension x3

one arm curl machine
37.5x10
25x20
25x15

tricep ext machine
100x12
112x10
100x15

some abs/obliques/cardio at the end

[bobmackadoo]

Nothin much new goin on here, so a few updates on life, spring break happened, n one of my boys came down from Indiana, so no gym last week, plus I drank quite a bit, so when I went back to the gym the other day it felt like I hadn't went in a month, did upper body, no big deal, the next did legs hard, that might a been a bad idea, my legs now hurt so bad I can barely walk, getting in n outta the car takes serious planning and god help me if I drop something n have to pick it up. On another note roomates buddy moved in a month ago,(hasn't paid a dime) and his girlfriend,(also not a penny) tonight he tried to tell me she dint need to pay rent cause they are sharin a room (the biggest w/private bath), caught me way off gaurd, said well talk bout it tommorrow, now the more I think bout it the more pissed I get, bet there's a fight tommorrow, oh yea, and he got 2, 6mo old pit bull pups, so far they've only eatin my laptop cord, projector remote, and pissed and **** all over every square inch of carpet in the house, also my roomates gf might bring her dog down as well. The house is surprisingly well kept with the exception of bongs, pipes and beer cans strewn everywhere. the fam is gonna be here from the 23rd till the 3rd, this house is suddenly getting very small, if I knew I were moving into a fraternity house/kennel I mighta tried ta get my own place, I have resorted to doing all my homework at the pub down the road (it's quieter there) Suddenly I feel like it's 8 months ago and I'm living back w/crazy Helen and the dunaway's in Arkansas, maybe I should defect to canadia, Live in a teepee, get a pet yak named Morty, and farm lightning bugs, on a better note none of this seems to be affecting my grades.

[DocColossus]

Todays Workout: 3-19-2010
Back and shoulders today ladies and gents, and a strong session at that!!!

Back*
*Hammer Strength now being referred to as "HS".
HS High Rows: 364x10, 454x8, 544x5.
HS Wide Pull: 364x10, 454x8, 454x5.
HS Low Row: 364x10, 454x10, 544x10, 544x10.

Seated Barbell Overhead Press: 135x10, 185x10, 225x5, 275x5.
Dumbbell Lateral Raises: 40x20,15,12*
*stayed light with the 40lb'ers because I had a pinch in my R shoulder.
Rear Delt Flys: 190x10,10,10.
Dumbbell Shrugs: 100x20,20,20,20,20.

All in all a solid routine today, felt good, felt strong. Went light on the shrugs because of the pinch in my right shoulder, wasn't fun, still doesn't feel right, but it has until Monday to rest and recover so no worries....

[bobmackadoo]

the roomate caved, threatened to move out, I said ok, don't think he expected that lol, then he decided to stay for now lmao! I win! Well sorta I still live w/ 3 other ppl an 2 pitbulls but at least everybody is gonna pay rent. Today's workout went great, all my weight swent up n I felt like a beast, I think the extra cardio n abs I been throwin in has been helpin. I guess I'm finally back from spring break : )

-Hack Squat 5x8-12 super setted with
225x12. (PR only did 205 last time)
22512
225x10
225x10
225x12*
-Standing Calf 5x10-15
70x15
90x15
90x15
90x15
90x12+3

-Leg Extensions 5x10-15 supper setted with
140x15
140x15
140x12
140x12
140x8
-Sitting Leg Curls 5x10-15 supper setted with
120x15
120x15
120x15
120x15
120x
-Sitting Calf Raise 4x8-12
210x10
210x10
210x8
210x8

[BenReilly]

Restarting Cycle IX

Overhead Press:
115x5
135x5
150x9 (tied PR...not gonna lie, last rep was hard as hell but I would have shot myself if I fell short)

CGBP:
135x15
185x10
205x9
155x11

Lateral Raises:
15s x10
20s x10
25s x10
35s x13
40s x7

V-Bar Pushdowns (don't know what the weight of each plate is, using a Cybex machine, there is 15 plates in the stack)
8 plates x15
10x15
12x10
stackx8
stackx8

One Arm Dumbbell Overhead Press:
25x10 each arm
35x10
45x10

60 crunches

1MR preworkout
1 1/2 scoops Purple Wraath Intra
Pro Complex post with Haribo Happy Colas

Few Notes for this Cycle:
1. I'm upping the volume, going to try that since I've been stalled out at 215-216 for a while now.
2. Going to try to add an Ab exercise or two to every workout, even if it is only 50-60 crunches....going to try to do something every workout

didnt seem to lose too much strength from the layoff, so enjoyed the workout today

hope everybody else had awesome workouts today!

[kitarpyar]

Invigorating workout. Still working my way up, so the weights are still 10% or so below max. Lasted an hour and 5 minutes

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

Bench Press
45 x 10
95 x 7
135 x 3
155 x 1
170 x 1 x 3
162.5 x 2 x 2*
150 x 3 x 1
* forgot to take off 2.5 lbs from the left side and kept wondering through out the set how come my left side feels noticeably weaker.

Pin Press(low)
120 x 1 x 3

Pin Press(mid)
130 x 1 x 2

Barbell rows
45 x 10
95 x 5
120 x 3
135 x 5 x 3

Squats
135 x 7
185 x 2
205 x 1 x 3
190 x 2 x 2
180 x 3 x 2

B.U. squats
135 x 1 x 2
165 x 1 x 3

Pull-ups
BW x 7,6

French Press (just for the heck of it)
55 x 8 (stopped since it was feeling easy)
70 x 7 (I had intended to pick up a 65, but somebody had put in a 70 lb in place of the 65 lb DBs, so just used the 70s). Haven't done French press in months, and I am surprised that at the end of the workout I could do 70 x 7 with ease, when my previous best was, if IIRC, 70 x 5.

Rep / set count (working reps/set)
Push - 15 reps (11 sets)
Pull - 38 reps (12 sets)
Legs - 18 reps (10 sets)

Food
It's chicken day today.

Meal 1 - Woke up to find that I had run out of milk and oats. So breakfast was a strange combo of few fistfuls of peanuts and a few spicy chicken wings.

Meal 2 - Lunch = post-workout meal. Chinese buffet (rice, egg roll, general chicken, mongolian chicken, beijing duck, chicken lo'mein). Picked up a large coffee on the way back and asked the girl at the counter to fill only a third. Topped up the remaining 2/3 with half and half to make up for not gulping milk earlier in the day. She didn't seem to mind, bless her.

Meal 3 - Afternoon snacks. Will be some kind of a chicken wrap or sandwich from the library cafe

Meal 4 - Dinner. It's ready to eat. Paratha, curd and chicken curry

Meal 5 - Before bed. Peanuts and Milk, if I do the groceries. A few eggs + peanuts otherwise.

[DocColossus]

For those of you who post here and are not over at muscleandbrawn.com, you're missing all the fun! More or less all of us have made the switch over to that site, smaller, more personal, more motivating in many ways...

I say check it out guys, set up a profile over there!!!