Z00 progress thread

Shoulders:

Standing military presses 1 x 90lbs 5 reps, 2 x 85lbs 6 reps
Behind the neck presses 3 x 85lbs 6 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
reversed delts cable pulls 3 x 30lbs 10


Abs:
planks 1 min x 2

Took a week off for having the Flu. I feel like ****.

Back

Deadlifts (smith machine):
1 x 3 250lbs
2 x 5 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
1 x 6 with 30lbs with 3 sec pause
1 x 6 body weight with 3 sec pause

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

Abs
Planks 1 min x 2

Chest

Incline DB Press - 1 x 6 65lbs, 2 x 8 60lbs
DB Bench Press - 2 set of 65lbs X 8 and 1 x 8 60lbs

Dips 1 x 12 reps, 2 x 10 reps with 40lbs
Pushups 3 x 6 with 40lbs

high Cable flies 3 x 10 25lbs

Abs:

2 planks for 30 sec with 40lbs weights
2 x 15 leg-ups

Legs:

No more smith machine. Screw my old gym.

Front squats:
3 x 5 135lbs

Back squats:
3 x 6 165lbs

Leg Presses:
3 x 20 90lbs

Superset with

Calves
3 x 20 90lbs

Ham extentions:
3 x 8 160lbs

glad we bullied you into switching!

Glad I listened.

I talked to my old gym's manager and asked about racks. He said they don't plan to have racks even after renovation is completed because some people had hurt themselves. I asked him to cancel my membership. He tried to convince me to use dumbbells for DLs and that racks are only needed if I plan to do power lifting and competition. What a dumbass.

Originally Posted by dabears

glad we bullied you into switching!

Originally Posted by dabears

glad we bullied you into switching!

Hahahah that's exactly what happened

Shoulders

seated DB press 2 x 5 50lbs, 1 x 7 50lbs
side laterals with palms back, 3 x 10 10lbs

front raises 3 x 8 25lbs
cable rear delts 3 x 10 20lbs

wide upright rows 3 x 8 60lbs

shurgs 3 x 10 90lbs

Bis:
seated DB curls 3 x 8 35lbs

Back

DL 2 x 5 225lbs, 1 x 6 225lbs

T-bar rows 3 x 8 100lbs
Hammer low rows 3 x 8 210lbs

pull-ups x 6 body weight
chin-ups x 8 body weight

21's 1 x 135lbs (7, wide grip, close grip palms in, close grip palms out)

Chest

DB Bench Press - 2 set of 65lbs X 7 and 1 x 6 70lbs
Incline DB Press - 1 x 6 65lbs, 2 x 7 60lbs

Dips 1 x 12, 1 x 10 with 40lbs, 1 x 9 with 35lbs
Pushups 1 x 8, 1 x 6 with 40lbs, 1 x 5 with 35lbs

high Cable flies 3 x 10 40lbs each handle

Abs:
1 planks for 30 sec
2 x 15 leg-ups

I need to do something different for chest. I don't bench. Should I? Or what else?

You need more intensity in your workouts man. What you're doing is like a warm-up!

Like what? A complete example would be great especially for legs and chest.

I think after you helped me with back it's ok, and shoulder day is ok as well.

I'm doing 4 exercises per muscle group with low reps and heavy weights. Most splits I have researched have the same structure. What am I missing?

Originally Posted by M3Inline6

You need more intensity in your workouts man. What you're doing is like a warm-up!

Originally Posted by z00

Chest

DB Bench Press - 2 set of 65lbs X 7 and 1 x 6 70lbs
Incline DB Press - 1 x 6 65lbs, 2 x 7 60lbs

Dips 1 x 12, 1 x 10 with 40lbs, 1 x 9 with 35lbs
Pushups 1 x 8, 1 x 6 with 40lbs, 1 x 5 with 35lbs

high Cable flies 3 x 10 40lbs each handle

Abs:
1 planks for 30 sec
2 x 15 leg-ups

I need to do something different for chest. I don't bench. Should I? Or what else?

yea man. I like doing barbell and dumbbell, flys, dips, and maybe try to burn out with a set of push ups or something.

Originally Posted by z00

Like what? A complete example would be great especially for legs and chest.

I think after you helped me with back it's ok, and shoulder day is ok as well.

I'm doing 4 exercises per muscle group with low reps and heavy weights. Most splits I have researched have the same structure. What am I missing?

dude for legs I'd do something like this

3x5 squats
3x10 lunges each leg
3x8 Leg Press
3x8 romanian deads
3x15 calf bull sh1t

This can all be debated and mixed and matched a million different ways. If you're having trouble moving up and down stairs when you're done then you did a good job.

I read so many debates on bench vs dumbbells. DBs seemed the better exercise overall. Am I missing something by not doing barbell presses?

I already do exactly what you do except for barbell but less volume than you. 3 sets, 4 exercises, finish with push ups. How can I make it more intense? I already can barely move my arms when I'm done.

For legs, front squats, back squats, lounges, stiff deadlifts, calf. 3 sets of each excluding warm up. My legs would be sore for days after that.

Originally Posted by DylloS

yea man. I like doing barbell and dumbbell, flys, dips, and maybe try to burn out with a set of push ups or something.

Originally Posted by z00

I read so many debates on bench vs dumbbells. DBs seemed the better exercise overall. Am I missing something by not doing barbell presses?

I already do exactly what you do except for barbell but less volume than you. 3 sets, 4 exercises, finish with push ups. How can I make it more intense? I already can barely move my arms when I'm done.

For legs, front squats, back squats, lounges, stiff deadlifts. 3 sets of each excluding warm up. My legs would be sore for days after that.

I think you're ok then. On paper somethings look a lot easier than they are. Legs are probably good too but don't associate soreness for a good workout.

And barbell bench will result in making your overall more powerful. DB's isolate a little better I think so I do both right now.

Originally Posted by DylloS

I think you're ok then. On paper somethings look a lot easier than they are. Legs are probably good too but don't associate soreness for a good workout.

And barbell bench will result in making your overall more powerful. DB's isolate a little better I think so I do both right now.

The bench will also broaden you. Dumbbells will not!!!

P.S. z00....add more volume. You're not going to grow doing it the way you're doing it.

Details bro, volume? What to increase in this?

DB Bench Press - 2 set of 65lbs X 7 and 1 x 6 70lbs
Incline DB Press - 1 x 6 65lbs, 2 x 7 60lbs

Dips 1 x 12, 1 x 10 with 40lbs, 1 x 9 with 35lbs
Pushups 1 x 8, 1 x 6 with 40lbs, 1 x 5 with 35lbs

high Cable flies 3 x 10 40lbs each handle


-PS

I'll swap flat DB press to barbell, but I won't lift as heavy as I don't have a spotter.

Originally Posted by M3Inline6

The bench will also broaden you. Dumbbells will not!!!

P.S. z00....add more volume. You're not going to grow doing it the way you're doing it.

Originally Posted by z00

Details bro, volume? What to increase in this?

DB Bench Press - 2 set of 65lbs X 7 and 1 x 6 70lbs
Incline DB Press - 1 x 6 65lbs, 2 x 7 60lbs

Dips 1 x 12, 1 x 10 with 40lbs, 1 x 9 with 35lbs
Pushups 1 x 8, 1 x 6 with 40lbs, 1 x 5 with 35lbs

high Cable flies 3 x 10 40lbs each handle


-PS

I'll swap flat DB press to barbell, but I won't lift as heavy as I don't have a spotter.

Try something like...

Flat bench - 5 sets/varying weight
Incline bench superset with
Incline DB - 5 sets/varying weight
Cable flies - 5 sets/varying weight
Dips - 5 sets varying weight

Try to get at least 40-50 reps (..not including warm-up sets ) during each of those 5 sets per exercise. Increase your time under tension. Force your body to grow and adapt. Right now you're getting 40 total reps over two press exercises. NOT ENOUGH!!! You'll get 80-100 reps over the course of your press workout by adding volume. Huge difference!

Supersetting incline bench BB with incline DB means I won't be lifting heavy. So reduce the weights and increase reps? I'll go heavy on the flat bench.

Originally Posted by M3Inline6

Try something like...

Flat bench - 5 sets/varying weight
Incline bench superset with
Incline DB - 5 sets/varying weight
Cable flies - 5 sets/varying weight
Dips - 5 sets varying weight

Try to get at least 40-50 reps (..not including warm-up sets ) during each of those 5 sets per exercise. Increase your time under tension. Force your body to grow and adapt. Right now you're getting 40 total reps over two press exercises. NOT ENOUGH!!! You'll get 80-100 reps over the course of your press workout by adding volume. Huge difference!