Team Ground Zero's GROUP Training Journal!

[BenReilly]

Bruised my left index finger somehow over the course of last night/today, didnt really present too much of a problem, but my grip was definantly affected. Anywho, still a good workout

Bench:
205x3
235x3
265x6 (PR)
135x25

Incline DB Press (this is where the grip played an issue):
40s x10
50s x10
75s x8
80s x9

Incline DB Flye:
3x10-12

Nothin special, got in, got out. I was freakin starving so wanted to get out of the gym early.

8 tabs White Flood Pre
crapload of food post

[shaolinkiwi]

Getting sick of poppin all those pills?

[BenReilly]

Getting sick of poppin all those pills?

Na man Im used to it.

The PlasmaJet is 10 pills per serving when I take it and the White Flood is 8, but I'm likin the results.

And I'm really likin the White Flood tablets cause there isnt a flash in the pan feeling like most preworkouts, its more of a gradual and sustained focus, which I like

[ricka182]

Getting sick of poppin all those pills?

hahaha....He would need to get over 40 a day to really complain. That's where I was at one point...47 pills every fricken day.. Got sick of that real quick....

[bobmackadoo]

hahaha....He would need to get over 40 a day to really complain. That's where I was at one point...47 pills every fricken day.. Got sick of that real quick....

that just sounds bad, but then i think bout how many i take... 22 a day plus pre, post, n all the other popwders im on, kinda ridiculous really. but it seems to be workin so im gon keep doin it i guess, last nights workout sucked, i went down on a couple lifts, prolly due to the week off, i just couldnt get the reps really pisses me off, but no biggie they'll be back next time around, tho it seems like even if i drop something in weight this week somethin else will go up, so im not sure how i feel bout that, pretty sure i dont like it tho yup now im sure, hate it

[ricka182]

that just sounds bad, but then i think bout how many i take... 22 a day plus pre, post, n all the other popwders im on, kinda ridiculous really. but it seems to be workin so im gon keep doin it i guess, last nights workout sucked, i went down on a couple lifts, prolly due to the week off, i just couldnt get the reps really pisses me off, but no biggie they'll be back next time around, tho it seems like even if i drop something in weight this week somethin else will go up, so im not sure how i feel bout that, pretty sure i dont like it tho yup now im sure, hate it

It sounded awful when I first figured it out myself... I was thinking there was no way I was at such a number, but...

Animal Pump = 8
M-Stak = 7
Daily V = 3
Joint V = 3
B12 = 2
Lipo 6 = 4
Beta Alanine = 8
NO2 Black = 10
Fish Oil = 4
SAN Attitude = 2
Regular L-Arginine = 4


Right there is 55!!! I may off by 1 or 2 on the Animal paks, I can't remember the exact number for both, but it was at least 6 each... Now, I have toned my daily pill intake to :

2 Multi V
3 Joint V
4 Fish Oil
8 Adrenalean*
6 Lean Xtreme*

*These two are way overdosed, and I know this. But I was getting really good results from it, albeit losing some sleep and feeling down when I missed a dose. I'm slowly pulling myself of all stims and fat burners, and should be off 100% by the end of next week. Then it will only be the staples daily for a total of 9 a day, which isn't bad at all... However, on my bulk I'll be re-adding the BA, and a couple of natty T boosters, so it will jump again..but no plans on going so pill crazy again...

[Bears]

Hahaha yea jump rope man - Americans and your terminology



Woot!!


Any where between 4 - 6 weeks. You'll want a full body program cardio focused 3 x a week with interval training on the other 2 days. And directly working the abs around 3x a week.

Diet will need to be mostly protienz and consume around 2000 or < cals a day. Eating every 2 hours.

Take a look at my log that has a crazy full body routine that will hurt you (in a good way).

http://muscleandbrawn.com/forums/sup...-cuts-log.html

First post has my routine. Also good to see you guys back.

thanks mane, hopefully I will have them in that time frame lol

[DocColossus]

Did an upper arms workout today, along with core work...

Alt. Dumbbell Curls 60x10,10,10.
Seated Bicep Curl Machine 130x10,10,10.
Hanging Dumbbell Curls 40x10,10,10.

Nose Breakers 115x10,10,9.
One Arm Tri Pressdowns 30x10,10,10.
V-Bar Pressdowns 90x10,10,10.

Cable Crunches 100x15,15,15,15.
Machine Crunch 140x20,20.
Side Plate Bends 45x10,10,10.

All in all a great workout today, arms felt/looked like they were going to explode! Veins bulging out and what not, it's nice not having all this water retention man, I tell you what!!

Had Purple Wraath Intra workout and my White Flood Pre workout, following the workout up with some OJ for simple carbs and shredded carrots and broccoli with 1lb chicken breast in a soy sauce stir fry! 20-32oz whole milk as well.

Multi Vitamin, B12 and CLA also taken.

[bobmackadoo]

Last nights workout was kinda odd, came down to pompano to help my buddy work on the '48 n by the time I got to the gym it was 10 n they closed at 11... So I busted out as much of this as I possibly could, was. Runnin round like crazy but got everything except the 3x12 of deadlifts in, managed to blow through this in about 50 minutes, normaly takes me alot longer, had to go lighter on some of the weights to fit everything in but in the end It was still a good workout, i wonder how long this is actually sposta take

-DB Shoulder Press 3x8-12 super setted with
55sx12
55sx12
55sx12*
-DB Front Raise 3x8-12
20sx12
20sx12
20sx12*

-DB One Arm Row 3x8-12 super setted with
75x12
75sx12
75x12
-DB Arnold Press 3x8-12
40sx12
40sx10
40sx10

-Lat Pull Down (Wide Grip) 2x8-12 super setted with
160x10
160x9
-DB Shrugs 2x10-15
60sx14
60sx12*

-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
180x12
180x10
-DB Upright Row 2x10-15
30sx10
30sx12

[BenReilly]

wasn't feelin it today, so figured i'd see if I could squat myself into a better mood
i'll include warmup sets for sh**s and giggles

Squats:
45x10 W/U
95x8 W/U
135x5 W/U
185x3 W/U
235x3
275x3
305x5 (PR)
225x8
225x6
135x10
135x11

Wood Chop:
3x20 each side

Machine Crunches:
20, 15

Foam Rolled before and after....hurts so good lol

when I had the 305 set up on the bar (in the power rack mind you) I went and took a piss real quick, and as I was walking back some tool walks into it and starts adjusting the safety pins and was apparently gonna do some kind of inverted row or somethin, and I was like "sorry bud, still workin here" as I pointed to the bar with the weight and my towel draped over it. guy about shat his pants. Yeah, thats what power racks are for....

8 tabs White Flood Pre
30 gummy bears post
3 scoops Pro Complex post

tryin to decide what my feast will be this evening. whatever it is, I have a pint of Ben N Jerry's waiting for afterwards lol

[DocColossus]

Barbell Shrugs 315x15, 405x15, 495x12, 585x12, 675x8.

Rack Pulls (26" height, good for a tall guy): 675x8, 725x8, 765x8, 765x5.

One Handed Low Rows 90x10,10,10.




Well that's today's workout, with my going heavier on my rack pulls and spacing sets 4 or 5 minutes between, I ran out of time and the gym was closing up...

[BenReilly]

Military Press:
130x5
145x3
165x4 (PR)

Close Grip Incline Press on Smith Machine (15 lb countered bar included in weight):
105x10
155x8
155x8
195x6

Lateral Raises:
15s x10
20s x10
25s x10
35s x9

V-Bar Pressdown:
4x10

8 tabs White Flood pre
30 gummi bears post
2 scoops Pro Complex post

[cclemens07]

FINALLY getting back to it tomorrow after 2 weeks with flu then fever. lost some weight but im hoping it will come back fast. about to go play some basketball hopefully im over the sickness enough and i wont get messed up again

[bobmackadoo]

FINALLY getting back to it tomorrow after 2 weeks with flu then fever. lost some weight but im hoping it will come back fast. about to go play some basketball hopefully im over the sickness enough and i wont get messed up again

Good to hear ur finally feelin a lil better, it'll come back real quick, I been out for 2 days now, came down to pompano to help wood work on the 48' and believe me he doesn't look at the gym the same way I do, all i've done is eat junkfood for the last 2 days n I can definitely tell, I finally convinced him to get gym membership tho, now it's just gettin him ta go, gon b a battle.

[shaolinkiwi]

Thought I'd throw up some deadlifts before my cardio today and I was reward.

5 x 220
3 x 265
3 x 308 - PR until my last lift
1 x 330 - NEW PR!

And before today I have never lifted more than 300. So from a personal stand point I'm pretty happy.

[ricka182]

Thought I'd throw up some deadlifts before my cardio today and I was reward.

5 x 220
3 x 265
3 x 308 - PR until my last lift
1 x 330 - NEW PR!

And before today I have never lifted more than 300. So from a personal stand point I'm pretty happy.

Cheers mate! I'm busted for a few days, so I'll throw back a few shots of The Macallan to 330...that's a PR for you and Ben recently.. you guys are going nuts..can't wait to start bulking in 3 weeks....I know I'm going to break all my PRs multiple times...

[shaolinkiwi]

Cheers mate! I'm busted for a few days, so I'll throw back a few shots of The Macallan to 330...that's a PR for you and Ben recently.. you guys are going nuts..can't wait to start bulking in 3 weeks....I know I'm going to break all my PRs multiple times...

Nice man, do it up.

Crazy to think I did this on my cut

[ricka182]

Nice man, do it up.

Crazy to think I did this on my cut

That means next bulk you have to DL 500Lbs!

[shaolinkiwi]

That means next bulk you have to DL 500Lbs!

Sure - I'll order some bulk cell tech now

[DocColossus]

Todays workout was nice and heavy, considering my dropping weight over the last month or so!!

Chest, Shoulders, Traps & Core.

Flat Bench Press 225x15, 275x12, 315x10, 315x10.
Incline Dumbbell Bench Press 75x15,15,15.
Pec Deck 100x15,15,15.

Dumbbell Lateral Raises 60x10,10,10,10.
Barbell Shrugs 495x15, 585x15, 675x12, 765x10, 765x10.

Cable Crunches 100x15,15,15,15,15.

Great workout! Felt like I left nothing on the table, NICE!

White Flood Pre Workout
Purple Wraath Intra Workout
Pasta, Chicken, Sauce, Whole Milk for Post Workout.

[bobmackadoo]

today at the gym was just kinda goofin' not really a good workout, but at least i went, eatin' crap for the last 4 days really takes its toll, lousy mood (not just lousy,evil violent really) no energy, the workout helped tho, mellowed me out, should b better tommorrow always seems to take a week to really get back into it, i hate that part hopefully more PR's soon

[bobmackadoo]

btw heres a pic of the 48' still a ton of work left to b done, the new front crossmember/suspension is finally in and the airride works like a champ, its pretty slick, and when its all the way down the fenders are less than a half inch off the ground, worked on homework most of the weekend so not much time to work on the trk but we got the motor mounts tacked in and the motor should be goin in soon, gotta finish some weldin first tho, still waitin for the rest of the rear suspension to come in, then we can start rebuildin the rear frame, then new tranny (700R4), air conditioning, cruise control, then fuel injection, then maybe (probably) a blower after that, well probably chop the top. DIS B!TCH IS GON B LOOOOOOOOWWWWW

[bobmackadoo]

how do u guys post pics n vids? i cant ever get it to work wtf

[shaolinkiwi]

how do u guys post pics n vids? i cant ever get it to work wtf

For pics you host it on something like photobucket.com and link it in.
[*img]LINK HERE[/img]

And vids are usually linked in form you tube
[*youtube]URL[/youtube]

You don't put the * at the beginning just did that so it would show up.

Truck looks mean bro.

[cclemens07]

today at the gym was just kinda goofin' not really a good workout, but at least i went, eatin' crap for the last 4 days really takes its toll, lousy mood (not just lousy,evil violent really) no energy, the workout helped tho, mellowed me out, should b better tommorrow always seems to take a week to really get back into it, i hate that part hopefully more PR's soon

well those days happen and yeah at least you went

well after 2 weeks of being sick off and on i lost about 7 or 8 pounds and look like a twig again. it was kinda depressing getting on the scale but im fully dedicated to getting the weight back plus more now.

bent over rows
135x10
205x6
205x7

close grip weighted pullup
25x10
35x8
35x8

row machine
130x10
170x8
190x6

trap bar deadlift
225x6
315x6
365x4

[BenReilly]

Deads:
295x5
335x3
375x6 (PR)

Neutral Grip Pullups:
BWx 10, 10, 8

Wide Grip Lat Pulldowns:
3x9-12

Kroc Rows:
50x20
75x16

BB Curls:
65x10
75x10
85x10

Hammer Curls:
2 drop sets starting with 35s doing a total of 50 reps each set


Speed Stack Pumped NO by ABB preworkout
Purple Wraath intra

[bobmackadoo]

Had a good workout today, set some PR's (been a week or so since I've done that) n today I got like 3, and the one for the hack squats was a huge jump, 20 lbs! Think I'm gon start tracking my PR's now. Think it was all the rage built up, just put Slipknot on genius n let It play (pretty sure that helped too) I love leg day, this is the day I go nuts wish my bench days were this good


-Hack Squat 5x8-12 super setted with
205x12. * *PR's. Was spost go to 190 but was fellin beastie
205x12
205x12
205x12
205x10*
-Sitting Calf 5x10-15
90x15 another PR up 10lbs
90x15
90x15
90x15
90x15*

-Leg Extensions 5x10-15 supper setted with
125x15
125x15
125x15
125x15
125x12
-Sitting Leg Curls 5x10-15 supper setted with
115x15
115x15
115x15
115x15
125x16 *one more PR
-Standing Calf Raise 4x8-12
190x12
190x12
190x12
190x12

[cclemens07]

ARMS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

decline close grip tricep press
135x10
185x8
205x5

standing barbell curl
90x10
100x8
110x8

one arm pressdown
50x12
60x10
65x10

seated DB curl
40x10
45x10
45x8

weighted dips
45x12
70x10
70x8

one arm high cable curl
25x15
35x12
45x10
35x12

first leg day tomorrow in 2 weeks, then basketball tourny saturday, hopefully not too sore

[kitarpyar]

The journal says the last time I entered a gym and lifted was 24th Jan. Ever since, there jad been plans of lifting but life got in the way.

Anyway, I am back now. MUCH weaker and lighter. A month off from lifting, working like a maniac, sleeping under 4 hrs/day and surviving on a couple of meals, neither of them really big was rewarding professionally, but had to pay the price in terms of strength. Down 6 whole lbs and a ton of weights on the lifts.

Today's workout (yes, at last I got to the gym) was short and basic, more to get a feel of where I am right now.

Clean and Press. 135 lbs (down 20 lbs from PR)
Powerclean. 155 lbs (down 15 lbs from PR)
Deadlifts. 295 lbs (down 20 lbs from PR)

Did triples doubles and singles only working up to a max for today. Did 3-4 singles with these maxes. Later this week, may be tomorrow, I plan to test out the bench and front squats and next week onwards I will be back to my old routine of press, bench, squats, deads and cleans. Only, I might try to lift 4 days a week instead of 3.

Despite the weak lifts, one thing is undeniable, it ... feels ... good ... to ... be ... back.

[bobmackadoo]

The journal says the last time I entered a gym and lifted was 24th Jan. Ever since, there jad been plans of lifting but life got in the way.

Anyway, I am back now. MUCH weaker and lighter. A month off from lifting, working like a maniac, sleeping under 4 hrs/day and surviving on a couple of meals, neither of them really big was rewarding professionally, but had to pay the price in terms of strength. Down 6 whole lbs and a ton of weights on the lifts.

Today's workout (yes, at last I got to the gym) was short and basic, more to get a feel of where I am right now.

Clean and Press. 135 lbs (down 20 lbs from PR)
Powerclean. 155 lbs (down 15 lbs from PR)
Deadlifts. 295 lbs (down 20 lbs from PR)

Did triples doubles and singles only working up to a max for today. Did 3-4 singles with these maxes. Later this week, may be tomorrow, I plan to test out the bench and front squats and next week onwards I will be back to my old routine of press, bench, squats, deads and cleans. Only, I might try to lift 4 days a week instead of 3.

Despite the weak lifts, one thing is undeniable, it ... feels ... good ... to ... be ... back.

Dude it'll be back fast, prolly next week, I had to quit several times over the last year and it always came back quick, plus a lil extra.