Z00 progress thread

Originally Posted by z00

Girl A does not like you

well that's not true lol

I'm messing with you like you messed with me. You know if she likes you she'll let you at least get the tip in.

Originally Posted by DylloS

well that's not true lol

Chest

Incline DB Press - 3 set of 60lbs X 6
BB Bench Press - 1 set of 150lbs X 5 and 2 sets of 140lbs X 7

Circuit:
Incline DB flies 3 sets 60lbs x 10
Dips 3 x 15 reps
Pushups 3 x 8

Tris:
Press machine 3 sets 100lbs x 10

Shoulders:

Seated military presses 1 x 110lbs 6 reps, 2 x 100lbs 7 reps
Behind the neck presses 1 x 85lbs 6 reps, 2 x 80lbs 7 reps
rear delts 3 x 20lbs 10 reps

side delts 3 x 25 lbs 8 reps
reverse wide cable pull downs 3 x 25lbs 10 reps
close grip cable traps pull 3 x 60 8 reps

Tri:
pull-downs 3 x 60lbs 10 reps
reverse pull downs 3 x 80lbs 8 reps

Abs:
leg ups 2 x 15 reps
full crunches 2 x 10 reps with 25lbs

Back

Deadlifts (smith machine):
1 x 5 295lbs
2 x 7 275lbs

Behind behnch head pull:
3 x 10 55lbs

Weighted pull-ups:
3 x 6 with 30lbs plus 4 reps assisted with 3 sec pause on way down

chin-ups
3 x 10

wtf is a smith machine deadlift

My gym is renovating so all racks are removed. My only choice is smith machine.
It's just like BB deallift except you have to deal with some limitations.

Originally Posted by dabears

wtf is a smith machine deadlift

Deadlifting on a smith machine is awful

Any alternatives? I tried with DB DLs, smith machine felt better.
I do put a matt with holders to raise me off the ground by 10" so the BB is a bit below half way on my shins.

Originally Posted by DylloS

Deadlifting on a smith machine is awful

Originally Posted by z00

Any alternatives? I tried with DB DLs, smith machine felt better.
I do put a matt with holders to raise me off the ground by 10" so the BB is a bit below half way on my shins.

That's probably your best bet really. The form will never be identical and dumbbell deads feel a lot different.

I would stick with other back exercises until you are able to deadlift again imo

I actually don't notice a lot of difference between smith machine and BB deadlift. I still get sore in the same exact spots between the two.

Deadlifts are awesome. They made such a difference for me, I don't know why I rarely see anyone at the gym doing them.

Originally Posted by DylloS

That's probably your best bet really. The form will never be identical and dumbbell deads feel a lot different.

Originally Posted by dabears

I would stick with other back exercises until you are able to deadlift again imo

Chest

Incline DB Press - 1 x 5 65lbs, 2 x 7 60lbs
BB Bench Press - 1 set of 160lbs X 5 and 2 sets of 150lbs X 7

Dips 3 x 12 reps with 30lbs
Pushups 3 x 6 with 30lbs

Pec machine:
2 x 10 reps 90lbs
1 x 10 reps 110lbs

Tris:
bench dips 3 x 10 reps with 30lbs

Originally Posted by z00

I actually don't notice a lot of difference between smith machine and BB deadlift. I still get sore in the same exact spots between the two.

Deadlifts are awesome. They made such a difference for me, I don't know why I rarely see anyone at the gym doing them.

I just don't see the logistics of it. The fixed nature of the smith machine wouldn't allow you to power through your hips, let alone follow the natural path if a floor free weight deadlift. The bar should be "touching" your body at all times, and with the weight being fixed this is impossible. If you can't see a difference, I suggest you seriously evaluate your deadlift form as you are going to injure yourself when you go heavy.

There is a slight difference, but my point is that I still get a good deadlift from the smith machine. I have been going heavy. So far so good.

Here is exactly my setup and pretty similar form. If you guys see something wrong let me know. I don't use a belt.

Originally Posted by dabears

I just don't see the logistics of it. The fixed nature of the smith machine wouldn't allow you to power through your hips, let alone follow the natural path if a floor free weight deadlift. The bar should be "touching" your body at all times, and with the weight being fixed this is impossible. If you can't see a difference, I suggest you seriously evaluate your deadlift form as you are going to injure yourself when you go heavy.

Forgot to post legs day from last time. It's same as below except 10lbs lower on all lifts.

Legs:

Front squats:
2 x 5 120lbs
2 x 7 110lbs

Back squats:
1 x 5 160lbs
1 x 6 160lbs
2 x 8 140lbs

Stiff-legged deadlifts:
3 x 10 100lbs

Ham extentions:
3 x 8 160lbs

Back

Deadlifts (smith machine):
1 x 6 250lbs
2 x 8 230lbs

Behind bench head pull:
3 x 10 55lbs

Weighted pull-ups:
1 x 8 with 30lbs plus 4 reps assisted with 3 sec pause on way down
2 x 6 with 30lbs with 3 sec pause

chin-ups
2 x 6 with 30lbs
1 x 10 with body weight only

Shoulders:

Seated military presses 1 x 110lbs 6 reps, 2 x 100lbs 7 reps
Behind the neck presses 1 x 85lbs 6 reps, 2 x 80lbs 7 reps
rear delts 3 x 20lbs 10 reps

side delts 3 x 25 lbs 8 reps
close grip cable traps pull 3 x 60 8 reps

Tri:
pull-downs 3 x 60lbs 10 reps
reverse pull downs 3 x 80lbs 8 reps

Abs:
leg ups 2 x 15 reps
full crunches 2 x 10 reps with 25lbs

Chest

DB Bench Press - 1 set of 70lbs X 5 and 2 sets of 65lbs X 6
Incline DB Press - 3 set of 60lbs X 6

Dips 1 x 12 reps, 2 x 10 reps with 35lbs
Pushups 3 x 6 with 30lbs

high Cable flies 1 x 10 20lbs, 2 x 10 25lbs
low cable flies 2 x 8 25lbs, 1 x 8 20lbs

2 x 10 of abs machine.

Legs:

Front squats:
2 x 4 140lbs
2 x 4 130lbs

Back squats:
1 x 5 180lbs
3 x 6 160lbs

Stiff-legged deadlifts:
3 x 10 100lbs

Ham extentions:
3 x 8 160lbs