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  • ZyklonB
    replied
    Started an 8 week diet/lifting regime on Monday...thx SVT for helping get me all setup.

    My lifting has been so spotty since my son was born and have been having a very hard time staying motivated.

    Having this new training/diet regime and new goals has got me pretty stoked.

    This week is all about getting on point w/ the diet and getting my weights adjusted to the rep scheme and regime setup by SVT.

    Here's yesterday's session:

    Morning Weight Training - Quads/Calves

    Leg Ext Warmup:
    2x25(100)

    Smith Squats:
    1x20(90), 1x15(140), 1x12(180), 1x10(200)

    Leg Press(Narrow Stance):
    1x15(270), 1x12(320), 1x10(360)

    Leg Ext:
    1x15(130), 1x14(145), 1x12(160)

    Seated Calf Raise:
    1x20(90), 1x14(110), 1x12(130), 1x9(140)

    Standing Smith Calf Raise:
    1x15(140), 1x12(160), 1x9(180)

    Evening Cardio
    Elliptical: 30 min/352 kcals

    Leave a comment:


  • David Lees
    replied
    That's a lot of stuff in a "short session" for lunchbreak. Way to make the most of it Z!

    Leave a comment:


  • ZyklonB
    replied
    Somehow managed to sneak in a short session on my lunch break. Got a good pump, made sure I took it easy on the shoulders, haven't done seated mill press in a long time and probably won't for a long time...tweaks my wrist and shoulders for some reason. Session took 28 minutes to complete

    DB Flat Bench:
    1x15(30),
    1x12(50),
    1x10(60),
    Straight set: 1x16(70),
    Rest/Pause: 7,5(70)

    Smith Seated Mill Press:
    1x12(50),
    1x10(70),
    1x10(90),
    1x9(110)

    DB Laterals:
    1x12(20),
    1x12(25),
    1x10(30),
    Dropsets: 1x14(17.5), Plate Raises: 1x16(25)

    One Arm DB Extensions:
    1x17(15),
    1x13(20),
    1x11(25)

    One Arm Reverse Cable Pulldowns:
    1x17(30),
    1x15(35),
    1x14(50)

    Hanging Leg Raise: 1x32(BW)
    Decline Situps: 1x38(BW)
    Cable Crunches: 1x42(100)

    Leave a comment:


  • ZyklonB
    replied
    Thought my quads might be sore today, but they feel great...headed out this afternoon for a 2 hr recon field training...if that climbing up and down 1200 ft of elevation with a pack on doesn't annihilate my quads I don't what will

    Leave a comment:


  • ZyklonB
    replied
    Ok so I've had another shitty week, relationship issues that I won't expand on, but needless to say, I've been awake since 2.30am and I was told on my way out the door that she hopes I have a horrible day.

    Well that was a blessing cause I had one of the best workouts in a long time and the rest of my day is going awesome. So I hope she tells me the same thing tomorrow

    Anyways onto the good stuff. I was kinda dreading this workout because of the smith squats, but once I got to that exercise, I was feeling pretty angry and pumped. Decided to drop 230 on the bar and see how it felt.
    No pain in my knees as I sometimes have and I went deep and explosive up. I'm not sure how the weight on the Smith would equal to regular BB squats, but I'm guessing around 275 or 315 which ain't bad since I've been out of training quads for awhile.

    Biceps/Legs

    BB Curls:
    *3-5 sec negs
    1x15(45),
    1x12(65),
    1x10(75),
    1x6(SS) + 3,2(85)(RP)

    DB Hammer Curls:
    *3-5 sec negs
    1x15(20),
    1x12(25),
    1x10(30),
    1x7(SS)+5,4,3(35)(RP)

    Smith Calf Raise:
    *elevated on two 45lb plates
    1x15(180),
    1x12(230),
    1x12(270),
    1x7(320)

    Smith Squats:
    2x15(90,140),
    1x8(180),
    1x6(230),
    1x16(140)

    Prone Leg Curls:
    1x15(80),
    1x12(90),
    1x8(100),
    1x9(SS) +4+3(110)(RP)

    Leave a comment:


  • David Lees
    replied
    Originally posted by ZyklonB View Post
    Yeah same here, I've actually grown to like the HS inclines over the regular BB inclines. For some reason the machine is easier on my shoulders and the pump is better, so it's a WIN/WIN
    The machine is DEFINITELY easier on the shoulder girdle, rotators and joints.

    Leave a comment:


  • ZyklonB
    replied
    Yeah same here, I've actually grown to like the HS inclines over the regular BB inclines. For some reason the machine is easier on my shoulders and the pump is better, so it's a WIN/WIN

    Leave a comment:


  • David Lees
    replied
    LOVE the HS incline press, the ROM alway pumps the hell outta my pecs. Can't help but picture Dorian in Blood n Guts when using that apparatus.

    Leave a comment:


  • ZyklonB
    replied
    Had a really shitty weekend, started out good but by 9 Friday night, it was shit. So I'm very happy it's Monday (crazy) and I'm really happy to have had a good session at the gym. I nearly passed out doing deads, but it never felt so damn good

    I'm just having fun as of late, trying to train multi body parts per session.

    *ss: straight set
    *rp: rest/pause

    HS Incline Press:
    1x15(90),
    1x12(110),
    1x10(140),
    Working set: 180 - SS: 10/RP: 5

    Seated DB Press:
    1x15(22.5),
    1x12(27.5),
    1x10(35),
    Working set: 45 - SS: 10/RP: 6,5,3

    Leaning Tricep Rope Extensions:
    1x15(50),
    1x12(70),
    1x10(90),
    Working set: 1x10(110),
    -->Dropsets: 1x13(70), 1x9(50)

    WG Cable Pulldowns:
    1x15(100),
    1x12(130),
    1x10(145),
    Working set: 160/SS: 8/RP: 4,3

    Deads:
    1x15(135),
    1x13(185),
    1x10(225),
    Working sets: 1x10(275), 1x8(315), 1x6(345), 1x9(295), 1x8(275)
    Last edited by ZyklonB; April 29, 2013, 12:17 PM.

    Leave a comment:


  • ZyklonB
    replied
    Same here! It's almost a full time job trying to balance all my social networking sites and forums

    Leave a comment:


  • David Lees
    replied
    GLAD TO HAVE YOU BACK MY FRIEND!!

    Leave a comment:


  • ZyklonB
    replied
    I'm not completely dead Been lifting when I can, life is a rollercoaster, can't seem to find any stability so I just train when I can. Hopefully personal life will free up soon.

    Anyways here's this week in review, not set regime just going by feel.

    ===Monday - 4/22================
    Cardio: Elliptical, 35 min, 428 kcals

    ===Wednesday - 4/24================
    Alt DB Curls:
    1x15(15),
    1x12(20),
    1x10(25),
    1x11(30),
    -->Rest/Pause: 6,5,3(30)

    DB X Body Hammers:
    1x12(25),
    1x10(30),
    1x9(35),
    1x7(40),
    -->Dropset: 1x11(22.5)

    Dbl Bicep Cable Curl:
    1x15(20),
    1x15(25),
    1x12(30),
    1x11(35)

    Hanging Leg Raises:
    26, 22,16

    Calf Press:
    1x15(180),
    1x15(270),
    1x12(360),
    1x14(450)

    LP(Close Stance):
    1x21(180),
    1x15(270),
    1x12(360),
    1x11(450),
    1x9(540)

    Leg Extensions Dropsets:
    1x11(160),
    1x9(145),
    1x6(130)

    ===Friday - 4/26================
    DB Flat Bench:
    1x15(30),
    1x12(50),
    1x10(60),
    1x14(70),
    -->Rest/Pause: 7,3(70)

    HS Seated Shoulder Press:
    1x12(90),
    1x11(110),
    1x9(120)

    DB Laterals:
    1x15(15),
    1x12(22.5),
    1x11(27.5)

    V Grip Pushdowns:
    1x17(60), 1x11(80)
    -->Dropsets:
    Single Leg Diamond Pushups: 1x13(BW)
    Straight Bar Cable Pushdowns: 1x12(120)

    Plate Loaded Pulldowns:
    1x15(180),
    1x12(200),
    1x10(230),
    1x7(270),
    -->Dropset: 1x13(180)

    Seated Neutral Grip Rows:
    1x12(100),
    1x9(130),
    1x7(160),
    -->Dropset: 1x11(100)

    Rev DB Flys:
    1x17(22.5),
    1x15(22.5)

    Leave a comment:


  • David Lees
    replied
    Z and Austin have disappeared from MD...

    Leave a comment:


  • The Joker
    replied
    Fuck when I get out of bed im so stiff. Takes a few minutes to get any kind of flexibility going. I'm like a old man. You guys too I bet.

    Leave a comment:


  • The Joker
    replied
    Fuck when I get out of bed im so stiff. Takes a few minutes to get any kind of flexibility going. I'm like a old man. You guys too I bet.

    Leave a comment:

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