DTrulez616: He's Back!!!

[DTrulez616]

DTrulez616: He's Back!!!

So I don't even know where to start. It feels like forever. Well to start, I'm 5'11", about 180 pounds, and sitting around 10-12% body fat. For the past year my routine has been variants of a push pull legs routine. My off days usually consist of some type of HIIT. I would say I Have about 2 years of consistent weight training under my belt. I spent my 17-21 years as an anti social, endurance athlete with an eating disorder. My 21-23 years were 1000% better. I've been training for powerlifting, size, and I can achieve aesthetics if needed which is the what I did this past summer. My social life is the exact opposite of what it was. I'm always out now having a good time with friends.

I did do my first powerlifting meet in January. I ended up depleting down to 163 to compete in the 165s which was a horrible idea. I ended up winning my class my I wasn't impressed with my lifts. My squat was 338, bench was 220, and deadlift was 450. I failed my third squat attempt at what was I believe 358. It was going up but I just didn't have the energy needed to complete the lift. Bench suffered because I kept lifting my damn head after the pause so I had to stay conservative and kept with 220 when I was confident I had 242 in me. On my deadlift I locked out 475 on my third attempt but was so explosive with it off the floor it through me off balance and I dropped the weight at lockout.

Since then I've had a very successful bulk. I'm just shy of 180 morning weight and strength in the gym have been going up like crazy. I probably have another four weeks up bulking up and then it's summer time shred season. I also plan on competing in powerlifting again in the 181s on May 31st. My goals for that meet are 250+ bench, 400 squat, 500 deadlift. With the way things are going i'm confident I'll hit those numbers with two months to train.

Diet is currently around 4000 calories, 80 fat, 600 carbs, 250 protein. Supplements are simple. Creatine, beta alanine, bcaa, fish oil, and d3.

Anyways, life has been very interesting since you last heard from me. I may throw up random stories from time to time. Nights out with friends, psycho pathological lying girlfriend, and I'm definitely not proud of it but my holidays were spent as an alcoholic. I've sobered up some since then and now I'm more of a craft beer, fine wine kind of guy haha. So I'll get to posting up my last few workouts in a bit so you guys can see where I'm at.

[DTrulez616]

Monday 3/24 - Chest and Triceps

Bench Press: 3 Sets of 5 @ 230, 12, 10 @ 195
Decline Bench: 4 Sets of 6 @ 225
Pec Fly Machine: 20 myo reps @ 235
Close Grip Bench Press: 3 Sets of 8 @ 175
Dips: 24 myo reps with 60lb Chains
10 minutes LISS

Tuesday 3/25 - Back/Shoulders/Biceps

Chins: 2 Sets of 3 with 50lbs, 2 sets of 6 with 20 lbs, 2 sets of 8 with body weight
Military Press: 2 sets of 3 @ 145, 2 sets of 6 @ 120, 2 sets of 10 @ 105
Pendlay Row: 3 Sets of 10 @ 175
Arnold Press: 4 Sets of 12 with 55s
Hang Clean: 4 Sets of 6 @ 175
Cable Curls: 15x80, 2 sets of 12 @ 80
18 Burpees to Chin Up
10 minutes LISS

Thursday 3/27 - Lower Body

Front Squat: 2 sets of 5 @ 205, 2 sets of 3 @ 225, 2 sets of 1 @ 240
Back Squat: 3 Sets of 10 @ 245+60lb Chains
Deadlift: 6x405, 2 sets of 6 @ 315
Reverse Lunges: 3 Sets of 8/leg @ 190
10 minutes LISS

[The Solution]

Here we go!

[vitornoob]

And in!

[Bnizzle163]

You can count me in. Subbed.

[DTrulez616]

Thanks for following guys. Catching up and subbing to you guys as well. I have a years worth of catching up to do.

[ErikTheElectric]

In.


Lets do this sh!t zack.

[KrunkMasterKyle]

Innnnnñ

[DTrulez616]

Monday 3/24 - Chest and Triceps

DB Bench Press: 2 sets of 8 with 90s, 2 sets of 5 with 95s, 2 sets of 3 with 100s
Incline Bench: 24 myo reps @ 155
Pec Fly Machine: 3 Sets of 10 @ 195
Close Grip Bench Press: 4 Sets of 8 @ 190
Dips: 8x60 12x30 15xbw
10 minutes LISS

Great workout. Every set of DB presses was a pr. I've never pressed anything over 85s. Last time I flat pressed I think I did sets of 8-10 with 85s. So hitting 90s, 95s, and 100s was an amazing feeling. Close Grip was a pr as well. A few months ago I was even hitting my regular presses for 8s at 190.

As many of you know I've been at Gnc manager for the past couple of years and today I put in my two weeks. Yesterday I was hired by AT&T. Long story but a few months back I've just been miserable working there. It was stressing me out more than it should have and it was making me a bitter person outside the work place. We all know proper nutrition here and we know 99% of supplements are bs. Blatantly lying to customers day in and out was killing me inside. And some of the customers I would deal with were just so nutritionally retarded I felt my iq slipping everyday, haha. Not to mention my store is 45-60 minutes from home, driving two hours a day to get to and from work was a pain in the ass. So I was looking for anyway to have a plan in mind to leave. A little over a month ago I purchased the stuff to pursue the NASM personal training certification so I've been working on that. Then the AT&T opportunity opened up and I made sure to seize that opportunity. Not to mention the store is also five minutes away from home. Well, enough of that rant.

Spending the rest of the night relaxing. Work tomorrow, lifting after, and then to a buddies house for some beers and bro bonding time. Sunday night I have plans with another friend for some drinks as well. I've taken the last few weekends off since my birthday so I feel it's well deserved.

[KrunkMasterKyle]

Monday 3/24 - Chest and Triceps

DB Bench Press: 2 sets of 8 with 90s, 2 sets of 5 with 95s, 2 sets of 3 with 100s
Incline Bench: 24 myo reps @ 155
Pec Fly Machine: 3 Sets of 10 @ 195
Close Grip Bench Press: 4 Sets of 8 @ 190
Dips: 8x60 12x30 15xbw
10 minutes LISS

Great workout. Every set of DB presses was a pr. I've never pressed anything over 85s. Last time I flat pressed I think I did sets of 8-10 with 85s. So hitting 90s, 95s, and 100s was an amazing feeling. Close Grip was a pr as well. A few months ago I was even hitting my regular presses for 8s at 190.

As many of you know I've been at Gnc manager for the past couple of years and today I put in my two weeks. Yesterday I was hired by AT&T. Long story but a few months back I've just been miserable working there. It was stressing me out more than it should have and it was making me a bitter person outside the work place. We all know proper nutrition here and we know 99% of supplements are bs. Blatantly lying to customers day in and out was killing me inside. And some of the customers I would deal with were just so nutritionally retarded I felt my iq slipping everyday, haha. Not to mention my store is 45-60 minutes from home, driving two hours a day to get to and from work was a pain in the ass. So I was looking for anyway to have a plan in mind to leave. A little over a month ago I purchased the stuff to pursue the NASM personal training certification so I've been working on that. Then the AT&T opportunity opened up and I made sure to seize that opportunity. Not to mention the store is also five minutes away from home. Well, enough of that rant.

Spending the rest of the night relaxing. Work tomorrow, lifting after, and then to a buddies house for some beers and bro bonding time. Sunday night I have plans with another friend for some drinks as well. I've taken the last few weekends off since my birthday so I feel it's well deserved.

Good work brah. Congrats on the new AT&T Job. We got to get a collab in some time! Have fun boozing it out...I'll do the same and share with you via snapchat like always haha.

[DTrulez616]

Good work brah. Congrats on the new AT&T Job. We got to get a collab in some time! Have fun boozing it out...I'll do the same and share with you via snapchat like always haha.

Thanks my man! We gotta collab for sure! I got to stay off Snapchat when Im drinking, hahah. It can tend to get me in trouble.

Back/Shoulders/Biceps

Chins: 3 Sets of 5 with a 45, 4X45, 3X45
OHP: 5 Sets of 5 @ 140
Chest Supported T Bar Rows: 3 sets of 10 with 3 plates
Seated DB OHP: 6X70s 4X70s 8X60s
Power Shrugs: 3 sets of 12 @ 315
Incline DB Curls: 15X30s, 2 Sets of 12 with 30s
One Arm DB Snatch: 4 sets of 6/arm with a 75
10 Minutes LISS

A Decent workout overall. For some reason I wasn't all there mentally though. I guess I had a lot on my mind during this workout. Going to chill with some friends tonight and just shoot the **** and drink a few beers. I bought myself a 4 pack of these to sip on:



Have a good night guys!

[ErikTheElectric]

Good Sh*T zack. OHP for 140 aint no joke.

[JustBulk]

In on first page, good luck all the best!

[DTrulez616]

Legs

Squats: 3x335, 4x315, 2 sets of 6 @ 295, 4 Sets of 6 @ 275
Front Squats: 4 Sets of 8 @ 185
Db rdl: 4 Sets of 8 with 120s
Good mornings: 3 Sets of 12 @ 160
Standing Cable Crunch: 3 Sets of 15 @ 100
Seated Calf Raise: 2 sets of 20 @ 115
Standing Calf Raise: 2 sets of 15 @ 140
6 100M Hill Sprints

This was a very disappointing squat day. Couldn't focus in the least bit and was absolutely furious with myself on how hard the set with 315 felt and the sets with 295. The triple with 335 was good though and the Front squats were fine. My mind was elsewhere during this workout. I also went into the workout fasted and I usually never do that.

I really feel like me not focusing today was due to everything else going on right now. Switching jobs is getting to me. I don't know if I'm anxious to start or scared of the unknown future. I also moved yesterday so that's another change. Good news is my car is finally getting fixed. I got a brand new 2013 Acura ILX in November of 2012. On Valentines Day it was parked outside my house and a truck hit it completely ruining the left side of the car. Finally his insurance company wrote me a check to fix it and for me to get a rental car for 5 days.

[The Solution]

What luck with the car Yeesh.

[DTrulez616]

What luck with the car Yeesh.

Finally! My glad to have that headache behind me. Driving around with a busted up driver side door and having to get in through my passenger side for the past month and a half was a pain in the ass.

[DTrulez616]

Chest/Tris

Bench Press: 5 sets of 5 @ 235
Incline DB Bench: 3 Sets of 8 with 80s
Pec Deck: 3 Sets of 10 @ 190
Decline CGBP: 4 Sets of 8 @ 195
V bar pressdown: 3 Sets of 12 @ 120

Today was a much better workout. I pr'd on flat and DB Incline today. That put me at a calculated 273 max Bench! Pretty simple day.

[DTrulez616]

Back/Shoulders/bis

Chins: 2 sets of 3 with 50, 2 sets of 6 with 20, 2 sets of 10 @ bw
OHP: 2 sets of 3 @ 150, 2 sets of 6 @ 125, 2 sets of 10 @ 105
Pendlay Row: 3 Sets of 10 @ 185
Hang Cleans: 4 Sets of 6 @ 155
Seated DB press: 4 Sets of 10 with 55s
Incline DB curl: 15x30s, 2 sets of 12 with 30s
18 burpee to chin up
10 minutes LISS

Triples at 150 on ohp is a pr!

[ErikTheElectric]

Nice job on the OHP PR. Gotta up my game.

[Bnizzle163]

Way to go on the 5x5 for bench. Strong numbers!

[DTrulez616]

Legs

Squats: 5 Sets of 5 @ 300, 4X325
Paused Beltless Squats: 2 Sets of 6 @ 225, 2 Sets of 10 @ 195
RDL: 5 Sets of 8 @ 275
Db reverse lunges: 12/leg with 70s
Good mornings: 3 Sets of 12 @ 135
10 minutes liss

Great workout. Much better than Monday. 5X5 with 300 were cake. 4x325 is a pr. That puts me at a projected 366 max. Even after the 5x5 325 was smooth. I through in some Beltless pause Squats to build on that explosiveness out of the hole. These were great as well. Posterior chain was fried during this workout though.

Can the Yanks get their first win tonight please?

[ErikTheElectric]

Zack, when is your next meet dude? Your numbers are absurd for your weight. So much strength.

[DTrulez616]

Zack, when is your next meet dude? Your numbers are absurd for your weight. So much strength.

I may be competing on May 31st but I haven't decided on that one yet. I will 100% be competing in September though.

[DTrulez616]

Chest/Tris

Bench Press: 3 Sets of 5 @ 245, 2x255, 1x255
DB flat press: 5x85s, 3 Sets of 10 with 75s
Decline cgbp: 6x205, 4x205, 2 Sets of 6 @ 195
Pec Deck: 3 Sets of 6 @ 215
Rope Pressdown: 3 Sets of 10 @ 80
10 minutes liss

I was gonna just add 5 pounds to my 5x5 and do 240 but it's been awhile since I've tested my strength and with the way my Bench has been creeping up of late I just wanted to see what I had in me. I definitely left it all on the table here. I was pleased with what I hit but the rest of the workout suffered.

[DTrulez616]

Back/Shoulders

Chins: 5 Sets of 5 with bw+25
Seated DB press: 5 Sets of 5 with 70s
Hang clean and press: 5 Sets of 6 @ 135
Bb row: 3 Sets of 15 @ 185
Front/side/rear laterals: 8/8/8 with 20s
18 burpees to chin ups
Standing Cable Crunch: 4 Sets of 12
Seated calves: 2 Sets of 15
Standing Calves: 2 Sets of 20

I didn't try and push myself today. I pushed myself hard on the previous two workouts. Biceps were already taxed from the back work so I skipped them.

[ErikTheElectric]

Back/Shoulders

Chins: 5 Sets of 5 with bw+25
Seated DB press: 5 Sets of 5 with 70s
Hang clean and press: 5 Sets of 6 @ 135
Bb row: 3 Sets of 15 @ 185
Front/side/rear laterals: 8/8/8 with 20s
18 burpees to chin ups
Standing Cable Crunch: 4 Sets of 12
Seated calves: 2 Sets of 15
Standing Calves: 2 Sets of 20

I didn't try and push myself today. I pushed myself hard on the previous two workouts. Biceps were already taxed from the back work so I skipped them.

Going to try these today.


Where's dat food porn fool?

[DTrulez616]

Going to try these today.


Where's dat food porn fool?

Go for it. They're fun. And you want food porn? Alright my man, I'll try and get some up in the near future


Lower

Deadlifts: 5x405 3x455 0x500 1x405 3x365 5x315
Front squats: 2 sets of 8 @ 195, 2 sets of 8 @ 185
Rdl: 4 Sets of 8 @ 265
Bb lunges: 3 Sets of 12/leg @ 155
Ghr: 3 Sets of 12 @ bw
10 minutes LISS

Disappointing workout. I thought today was the day for a 500 deadline. 455 for 3 was a pr. It pisses me off. There's this one trainer that likes to give me a hard time every time I do deadlines and today was no different. Literally on my first set of 405 the only noise I was making was the sound of the plates clanking together. I was not slamming the weight. And of course he came over to me telling me he's gonna spar with me and kick my ass. I'm just like fine dude I'll try and be quieter and this honestly takes the intensity out of the workout for me. Especially when I'm trying to put the weight down gently it's placing a lot of strain on my lower back.

First two sets of front squats were prs as well but the bar started slipping on me on my second set so I lowered the weight.

Some out of gym stuff: got my rental today and getting my car fixed finally. It's gonna take a week. I got a brand new Dodge Avenger. I was not impressed. I much prefer my light fast as fuuu Acura. Started at AT&T today. I feel like this is gonna be a much stress free work environment and I won't be dealing with bs supplements anymore and preaching broscience as a full time job. I also went out to a bar/brewery with a friend last night. Had some heavy craft beers and we just had some good life conversation. Looks like I may be going skydiving at the end of May, haha.

[DTrulez616]

Push

Bench Press: 10x225, 3 Sets of 6 @ 225
Decline cgbp: 4 Sets of 5 @ 225
Pec deck: 30 myo reps @ 190
Dips: 4 Sets of 15 with bw

Great workout. I surprised myself with the set of 10 at 225. I couldn't believe it when I finished. This was a huge pr. Stopped at 6 reps for the rest of sets as to not gas me for the rest of the workout. Short and simple workout.

[Opeth09]

in. Lol'd at the holiday alcoholic lol.

Strong bench though man. You've come along way since I last followed your logs

[DTrulez616]

in. Lol'd at the holiday alcoholic lol.

Strong bench though man. You've come along way since I last followed your logs

Hahaha, lots of good and bad times as a result of those couple months. Thanks for the follow. I will be catching up and following yours as well.


Pull

Chins: 3 Sets of 5 with 30lbs, 3 Sets of 3 with 35lbs, 8xbw
Pendlay Rows: 10x185, 3 Sets of 8 @ 205
Unilateral Hammer Strength Row: 15x2pps, 8x3pps, 12x2pps+25s
Db Shrugs: 4 Sets of 10 with 110s
Db curls: 3 Sets of 10 with 35s
Burpee to chin up: 3 Sets of 8
Renegade row: 3 Sets of 8 with 80s

Nothing much to say about this one. It was a rare solo workout today but it's nice to get some meditation me time every once in awhile.