Z00 progress thread - Page 9

kushy · 02-21-2013, 01:57 PM

anybody who is posting on this forum multiple times a day and complains about not having enough time in the day needs to learn to prioritize

z00 · 02-21-2013, 02:17 PM

At work bro. In between meetings I have time to post.

Quote:

Originally Posted by kushy

anybody who is posting on this forum multiple times a day and complains about not having enough time in the day needs to learn to prioritize

z00 · 02-23-2013, 02:20 PM

Shoulders

Standing Military press
1 x 2 115lbs
3 x 5 105lbs
2 x 8 95lbs

Standing behind head presses
3 x 5 95lbs

medicine ball flat cable rear delts
3 x 10 30lbs

DB side delts with palms in
3 x 10 15lbs

DB rear delts inclined
3 x 10 20lbs

Tris

Behind head DB presses
3 x 8 70lbs

DylloS · 02-23-2013, 04:34 PM

Quote:

Originally Posted by z00

Shoulders

Standing Military press
1 x 2 115lbs
3 x 5 105lbs
2 x 8 95lbs

Standing behind head presses
3 x 5 95lbs

medicine ball flat cable rear delts
3 x 10 30lbs

DB side delts with palms in
3 x 10 15lbs

DB rear delts inclined
3 x 10 20lbs

Tris

Behind head DB presses
3 x 8 70lbs

Why only one thing for tris

z00 · 02-23-2013, 06:02 PM

I usually superset tris/bis on shoulders day with one exercise each. I do other arm exercises on chest day whenever I can. I used to have a dedicated arms day but removed it and focused more on compound lifts with four workout days (legs, back, chest, shoulders). I would rather workout my shoulders over my arms since arms get worked out hard on back and chest days.

From this one tri exercise I did, my tris are very sore today.

Quote:

Originally Posted by DylloS

Why only one thing for tris

z00 · 02-26-2013, 09:30 AM

Last 3 days sucked, slept 5 hours a night and did not work out.

Back

Deadlifts
1 x 10 135lbs
3 x 8 225lbs
1 x 5 275lbs
1 x 4 275lbs

pull-ups body weight
1 x 18
1 x 9

chin-ups
1 x 7 body weight

T-bar rows
2 x 5 110lbs
1 x 6 100lbs

Wide upright rows
3 x 10 105lbs

Bis static holds
2 x 45 sec with 45lb plate

z00 · 02-27-2013, 09:32 PM

Arms day is back. Had so much energy today because I slept for 10 hours.

Superset Tris and Bis:

Close Grip Bench Press:
4 Sets × 8 Reps 115lbs

Cable Tricep Pushdowns:
4 Sets × 8 110lbs

Reversed cable pushdowns:
4 Sets × 110lbs

Cable Kickback:
3 Sets × 8 50lbs

Seated Bar Curl:
3 Sets × 8 75lbs
1 Set × 8 70lbs

standing Wide Grip EZ bar Curl:
1 Set × 6 80lbs
1 Set × 5 80lbs
2 Sets × 4 80lbs

Seated incline DB Hammer Curl:
4 Sets × 8 35lbs

Concentration Curl:
1 Set × 4 40lbs
1 Set × 5 35lbs
1 Set × 4 30lbs

Forearms
Standing BB wrist curl behind back:
4 Sets x failure

Reverse DB wrist curl over bench:
3 Sets x failure

z00 · 03-01-2013, 01:04 AM

I never pushed myself like today. Got sore already.

Legs, all of this in 90min including warmup and foam rolling:

Warm-up sets not included.

Front squats
4 x 5 155lbs

Back squats
2 x 5 205lbs
3 x 15 155lbs

Lounges
3 x 10 50lbs BB (per leg)
1 x 4 45lbs Not sure what happened, my legs just gave up

Lying leg curls
4 x 8 110lbs

Romanian deadlifts
4 x 8 105lbs

Abs, BB twists
3 x 10 70lbs
1 x 10 80lbs

z00 · 03-03-2013, 07:26 PM

Started a good chest workout, then pulled my inner chest muscle. Pain was bad. But next day I felt much better.

Chest

BB bench press
2 x 10 135lbs
4 x 5 155lbs

DB incline press
2 x 6 60lbs

Next day after feeling less muscle pain, worked out at home:

With 30lbs weighted vest did the below:

30 burpees
20 wide pushups
20 military pushups
1 min planks
1 min planks
20 crunches
20 setups

Hopefully I can do my back workout without being affected by chest muscle pain.

z00 · 03-03-2013, 07:32 PM

Latest progress pic. In past month there is a great noticeable difference in the mirror, but only gained 1lb. Quite happy with my progress.

sweetbro858 · 03-03-2013, 08:27 PM

So artsy, so hawt, take me...

z00 · 03-03-2013, 09:54 PM

As long as you shave your back and legs, can cook and dance, I'll take ya

Quote:

Originally Posted by sweetbro858

So artsy, so hawt, take me...

DylloS · 03-03-2013, 10:25 PM

Quote:

Originally Posted by z00

Latest progress pic. In past month there is a great noticeable difference in the mirror, but only gained 1lb. Quite happy with my progress.

Brb getting binoculars to see pic

z00 · 03-03-2013, 10:32 PM

Come on, it's clear enough, it's a small mirror and there is a couch between me and the mirror so cannot get closer. Be thankful you had the chance to see my sexy body.

Quote:

Originally Posted by DylloS

Brb getting binoculars to see pic

bostonsc4 · 03-03-2013, 10:40 PM

Quote:

Originally Posted by DylloS

Brb getting telescope to see pic

Fixed.

z00 · 03-04-2013, 09:37 PM

Back

Deadlifts
1 x 10 135lbs
2 x 8 225lbs
1 x 3 275lbs
1 x 3 275lbs
1 x 2 275lbs
1 x 2 275lbs

pull-ups
1 x 10 with 30lbs
1 x 8 with 30 lbs
1 x 6 with 30 lbs
1 x 12 body weight

Hammer lateral rows
1 x 8 230lbs
1 x 7 230lbs
1 x 7 230lbs
1 x 6 230lbs

Wide seated cable rows
3 x 10 75lbs

21's (pulldowns with 7 reps of each: wide grip, close grip palms in, close grip palms out)
1 x 21 135lbs
1 x 21 135lbs
1 x 21 135lbs

z00 · 03-06-2013, 10:31 PM

Such an awesome workout. I wish if I always have this much energy.

Shoulders

Standing Military press
1 x 20 45lbs
3 x 6 105lbs

Standing behind head presses
3 x 6 95lbs

Hammer strength shoulder presses
2 x 8 110lbs
1 x 6 130lbs

cable rear delts
2 x 10 25lbs
1 x 10 30lbs

DB side delts with palms in
4 x 10 15lbs

DB rear delts incline bench
3 x 10 20lbs

BB Front raises
3 x 10 50lbs
1 x 8 60 lbs

Abs

Side hanging leg raises
3 x 10 (per side)

Abs crunches with 35lbs plate
2 x 15 reps

Abs machine
2 x 8 90lbs

sweetbro858 · 03-08-2013, 04:51 PM

M3Inline6 · 03-08-2013, 06:29 PM

Quote:

Originally Posted by sweetbro858

^^^Awkward! LOL!

z00 · 03-09-2013, 01:21 PM

lol

Quote:

Originally Posted by sweetbro858

02-21-2013, 01:57 PM	#161
kushy Registered User Join Date: Sep 2009 Location: kids these days are pu55ies Posts: 238 My Ride: automatic m3 View My Garage	anybody who is posting on this forum multiple times a day and complains about not having enough time in the day needs to learn to prioritize __________________ instagram @bowie__bowie tried going gay because I don't get girls crew couldn't get guys either crew no shower crew fap 3x a day crew friend zoned by escort crew phone vibrates, get excited that a girl texted me, then realize no girls ever text me crew Save moms phone number as her first name so people think I have a girl in my phone crew female spam bots don't tweet me crew

03-03-2013, 08:27 PM	#171
sweetbro858 Registered User Join Date: Mar 2008 Location: San Diego Posts: 507 My Ride: BMW View My Garage	So artsy, so hawt, take me... __________________

03-08-2013, 04:51 PM	#178
sweetbro858 Registered User Join Date: Mar 2008 Location: San Diego Posts: 507 My Ride: BMW View My Garage	__________________

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02-23-2013, 02:20 PM	#163
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	Shoulders Standing Military press 1 x 2 115lbs 3 x 5 105lbs 2 x 8 95lbs Standing behind head presses 3 x 5 95lbs medicine ball flat cable rear delts 3 x 10 30lbs DB side delts with palms in 3 x 10 15lbs DB rear delts inclined 3 x 10 20lbs Tris Behind head DB presses 3 x 8 70lbs

02-26-2013, 09:30 AM	#166
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	Last 3 days sucked, slept 5 hours a night and did not work out. Back Deadlifts 1 x 10 135lbs 3 x 8 225lbs 1 x 5 275lbs 1 x 4 275lbs pull-ups body weight 1 x 18 1 x 9 chin-ups 1 x 7 body weight T-bar rows 2 x 5 110lbs 1 x 6 100lbs Wide upright rows 3 x 10 105lbs Bis static holds 2 x 45 sec with 45lb plate

02-27-2013, 09:32 PM	#167
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	Arms day is back. Had so much energy today because I slept for 10 hours. Superset Tris and Bis: Close Grip Bench Press: 4 Sets × 8 Reps 115lbs Cable Tricep Pushdowns: 4 Sets × 8 110lbs Reversed cable pushdowns: 4 Sets × 110lbs Cable Kickback: 3 Sets × 8 50lbs Seated Bar Curl: 3 Sets × 8 75lbs 1 Set × 8 70lbs standing Wide Grip EZ bar Curl: 1 Set × 6 80lbs 1 Set × 5 80lbs 2 Sets × 4 80lbs Seated incline DB Hammer Curl: 4 Sets × 8 35lbs Concentration Curl: 1 Set × 4 40lbs 1 Set × 5 35lbs 1 Set × 4 30lbs Forearms Standing BB wrist curl behind back: 4 Sets x failure Reverse DB wrist curl over bench: 3 Sets x failure

03-01-2013, 01:04 AM	#168
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	I never pushed myself like today. Got sore already. Legs, all of this in 90min including warmup and foam rolling: Warm-up sets not included. Front squats 4 x 5 155lbs Back squats 2 x 5 205lbs 3 x 15 155lbs Lounges 3 x 10 50lbs BB (per leg) 1 x 4 45lbs Not sure what happened, my legs just gave up Lying leg curls 4 x 8 110lbs Romanian deadlifts 4 x 8 105lbs Abs, BB twists 3 x 10 70lbs 1 x 10 80lbs

03-03-2013, 07:26 PM	#169
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	Started a good chest workout, then pulled my inner chest muscle. Pain was bad. But next day I felt much better. Chest BB bench press 2 x 10 135lbs 4 x 5 155lbs DB incline press 2 x 6 60lbs Next day after feeling less muscle pain, worked out at home: With 30lbs weighted vest did the below: 30 burpees 20 wide pushups 20 military pushups 1 min planks 1 min planks 20 crunches 20 setups Hopefully I can do my back workout without being affected by chest muscle pain.

03-03-2013, 07:32 PM	#170
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	Latest progress pic. In past month there is a great noticeable difference in the mirror, but only gained 1lb. Quite happy with my progress.

03-04-2013, 09:37 PM	#176
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	Back Deadlifts 1 x 10 135lbs 2 x 8 225lbs 1 x 3 275lbs 1 x 3 275lbs 1 x 2 275lbs 1 x 2 275lbs pull-ups 1 x 10 with 30lbs 1 x 8 with 30 lbs 1 x 6 with 30 lbs 1 x 12 body weight Hammer lateral rows 1 x 8 230lbs 1 x 7 230lbs 1 x 7 230lbs 1 x 6 230lbs Wide seated cable rows 3 x 10 75lbs 21's (pulldowns with 7 reps of each: wide grip, close grip palms in, close grip palms out) 1 x 21 135lbs 1 x 21 135lbs 1 x 21 135lbs

03-06-2013, 10:31 PM	#177
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 315 My Ride: E46 M3 Manual View My Garage	Such an awesome workout. I wish if I always have this much energy. Shoulders Standing Military press 1 x 20 45lbs 3 x 6 105lbs Standing behind head presses 3 x 6 95lbs Hammer strength shoulder presses 2 x 8 110lbs 1 x 6 130lbs cable rear delts 2 x 10 25lbs 1 x 10 30lbs DB side delts with palms in 4 x 10 15lbs DB rear delts incline bench 3 x 10 20lbs BB Front raises 3 x 10 50lbs 1 x 8 60 lbs Abs Side hanging leg raises 3 x 10 (per side) Abs crunches with 35lbs plate 2 x 15 reps Abs machine 2 x 8 90lbs