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Health & Fitness
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Old 06-05-2013, 04:39 PM   #441
dabears
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Quote:
Originally Posted by z00 View Post
I used to go ASG on back squats, but it feels more natural with FS. Seems like you need to work on flexibility.
Since you play hockey, I don't even know why you don't FS. Better for athletes/sports than back squats. I do both.

Mixing the two seems like the way to go. It helped me a lot especially with BB lunges. I'm at 100lbs with 10 reps per leg, I would not be at this number without FS.
I'll probably end up doing them with prescribed crossfit football workouts, but honestly I like squatting over 225 too much to front squat.

I highly doubt I would see a significant difference in hockey ability with a front squat versus back squat. I would rather squat either front or back but for high reps (15+) if I wanted to improve my hockey/skating endurance
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Old 06-07-2013, 07:52 PM   #442
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Ended up in the ER 2 days ago. Blood tests showed I have low RBC and HTC. I have some internal bleeding in colon. Need to get more tests done next week.


Went today to the gym, had a good set of BB bench and weighted chin-ups. Then I felt like vomiting and passing out. Left half way through my workout. Screw this $hit. Low red blood cells make me feel so fatigued. It explains all the BS I have been feeling in the past few months.


BB bench:

1 x 10 135lbs
1 x 4 185lbs
1 x 3 185lbs
1 x 4 175lbs
1 x 3 175lbs
1 x 4 165lbs
1 x 3 165lbs
1 x 3 155lbs
1 x 6 135lbs

Weighted chin-ups with 35lbs:
1 x 8
1 x 6
1 x 6
1 x 8 negatives only with 3sec pause

Weighted dips with 35lbs:
1 x 11

Weighted wide push-ups
1 x 9

Almost puked, and left. Still my chest feels like it's about to explode.
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Old 06-10-2013, 10:06 PM   #443
z00
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Felt better, I'll be going to the hospital for more tests.

I worked out today, fatigued but at least I did not feel like passing out or vomiting.


46 squats at 155lbs
50 OH squats, 20 at 45lbs, 30 at 55lbs
50 strict pull-ups with body weight
70 DB rear delts with 20lbs in each hand
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Old 06-12-2013, 09:59 PM   #444
z00
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Seated DB presses:
1 x 5 50lbs
1 x 5 50lbs
1 x 5 50lbs

Incline DB presses:
1 x 6 70lbs
1 x 5 70lbs
1 x 5 70lbs

BB Push press:
1 x 6 115lbs
1 x 6 125lbs
1 x 6 125lbs
1 x 6 125lbs
1 x 6 115lbs
1 x 6 115lbs

Back hyperextensions with 45lbs:
1 x 10
1 x 10
1 x 10

Leg-ups:
1 x 15
1 x 15
1 x 15
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Old 06-15-2013, 02:28 PM   #445
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Last night soccer team practice was brutal, 60min, non-stop.

Today was tired but still got a decent workout:

Front squats:
1 x 6 95lbs
1 x 2 185lbs
1 x 3 185lbs
1 x 4 165lbs ATG
1 x 4 165lbs ATG
1 x 4 155lbs

Leg curls:
1 x 8 120lbs
1 x 8 120lbs
1 x 8 120lbs

BB bench:
1 x 10 135lbs
1 x 8 135lbs
1 x 6 155lbs

chin-up body weight
1 x 10
1 x 10
1 x 8

Tris, cable extensions:
1 x 10 110lbs
1 x 10 110lbs
1 x 8 120lbs

Bis, seated curls:
1 x 8 80lbs
1 x 8 80lbs
1 x 8 80lbs

Heading to my 2nd team soccer practice shortly. Soccer is making me lose weight, not sure if it's muscle mass or fat. But looking better (more defined, leaner) in mirror.
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Old 06-15-2013, 08:02 PM   #446
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120min of soccer. My whole body is already sore. I need to eat 4000 cal by the end of the day today. Crazy.
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Old 06-16-2013, 09:46 AM   #447
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Re: Z00 progress thread

Bench volume looks like a warmup

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Old 06-16-2013, 10:46 AM   #448
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Yes, I'm doing t-nation specialization workout. It's shoulders week. One muscle group focused on for 2-4 weeks, then next muscle group.

http://www.t-nation.com/free_online_...oulders/monday

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Bench volume looks like a warmup

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Old 06-17-2013, 09:22 PM   #449
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Felt better and had a great workout today. Soccer game tomorrow but might miss it due to work.

In 80min including warmup finished this:

Seated BB OHP:
1 x 8 50lbs
1 x 5 95lbs
1 x 3 115lbs
1 x 3 115lbs
1 x 5 95lbs

DB lateral raises:
1 x 10 20lbs
1 x 10 20lbs
1 x 10 20lbs

Behind body side delts cable:
1 x 8 20lbs
1 x 8 20lbs
1 x 8 20lbs

Dips, body weight:
1 x 15
1 x 15
1 x 15

BB palms out rows:
1 x 5 185lbs
1 x 5 185lbs
1 x 5 185lbs

Shrugs:
1 x 8 185lbs
1 x 8 185lbs
1 x 8 185lbs

Wide rows:
1 x 8 115lbs
1 x 8 115lbs
1 x 8 115lbs

Face pulls with palms out:
1 x 10 70lbs
1 x 8 80lbs
1 x 10 80lbs

Last edited by z00; 06-17-2013 at 09:22 PM.
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Old 06-18-2013, 10:40 AM   #450
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Originally Posted by z00 View Post
Felt better and had a great workout today. Soccer game tomorrow but might miss it due to work.

In 80min including warmup finished this:

Seated BB OHP:
1 x 8 50lbs
1 x 5 95lbs
1 x 3 115lbs
1 x 3 115lbs
1 x 5 95lbs


DB lateral raises:
1 x 10 20lbs
1 x 10 20lbs
1 x 10 20lbs

Behind body side delts cable:
1 x 8 20lbs
1 x 8 20lbs
1 x 8 20lbs

Dips, body weight:
1 x 15
1 x 15
1 x 15

BB palms out rows:
1 x 5 185lbs
1 x 5 185lbs
1 x 5 185lbs

Shrugs:
1 x 8 185lbs
1 x 8 185lbs
1 x 8 185lbs

Wide rows:
1 x 8 115lbs
1 x 8 115lbs
1 x 8 115lbs

Face pulls with palms out:
1 x 10 70lbs
1 x 8 80lbs
1 x 10 80lbs
Stand the fuuck up
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Old 06-18-2013, 02:07 PM   #451
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Stand the fuuck up
And put some weight on the bar.


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Old 06-18-2013, 05:04 PM   #452
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I got to 135lbs with BB push presses. But wanted to isolate shoulders. I do both seated and standing OHP presses. My new favorite is OHP squats. Made my upper back/shoulder sore for 3 straight days.

Quote:
Originally Posted by DylloS View Post
Stand the fuuck up
I'm 163lbs, I think my weights are decent. Shoulders are my weakest muscle.
Quote:
Originally Posted by bgsmith View Post
And put some weight on the bar.

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Old 06-19-2013, 09:11 PM   #453
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Did not sleep well, but pushed myself to workout as I'm traveling.

BB Push press:
1 x 10 45lbs
1 x 6 115lbs
1 x 5 135lbs
1 x 5 135lbs
1 x 5 135lbs

OH squats:
1 x 8 65lbs
1 x 8 75lbs
1 x 6 75lbs
1 x 6 75lbs

Inverse cable flyes:
1 x 10 20lbs
1 x 10 20lbs
1 x 10 20lbs

Pull-ups, body weight:
1 x 15
1 x 10
1 x 10

DB up right rows:
1 x 25lbs
1 x 25lbs
1 x 25lbs
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Old 06-20-2013, 04:08 PM   #454
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Quote:
Originally Posted by dabears View Post
I'll probably end up doing them with prescribed crossfit football workouts, but honestly I like squatting over 225 too much to front squat.

I highly doubt I would see a significant difference in hockey ability with a front squat versus back squat. I would rather squat either front or back but for high reps (15+) if I wanted to improve my hockey/skating endurance

You're wrong bro! FS will help with acceleration.

Last edited by M3Inline6; 06-20-2013 at 04:09 PM.
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Old 06-20-2013, 05:49 PM   #455
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You're wrong bro! FS will help with acceleration.
I have heard it is better for athletics
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Old 06-24-2013, 12:50 AM   #456
z00
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Yes, I notices how much my quads and speed improved in 6 months, after I started doing FSs.

Quote:
Originally Posted by M3Inline6 View Post
You're wrong bro! FS will help with acceleration.
Most coaches recommend FS over back squats for athletes.
Quote:
Originally Posted by DylloS View Post
I have heard it is better for athletics
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Old 06-25-2013, 09:52 PM   #457
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Yesterday worked out after 4 days of traveling. Did not have much energy. Left half way through my workout after feeling like vomiting and passing out.

DLs:
1 x 10 135lbs
1 x 8 225lbs
1 x 8 225lbs
1 x 8 225lbs
1 x 8 225lbs

BB squats:
1 x 15 135lbs
1 x 15 135lbs

Today, first soccer league team game. Won 6-5. 50min of intense soccer. Scored 2 goals and helped with 2 others. Front squats rock, I was playing center forward and players twice my size could not win the ball. Last year, same teams, I used to fall when bigger players shoulder tackle me. Acceleration and balance improved so much. I'll keep focusing more on FSs.
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Old 06-26-2013, 09:19 PM   #458
z00
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At home 4 hours before working out did body weight flyes/pushups on furniture sliders. $hit burns like a MOFO.

BB bench press:
1 x 10 95lbs
1 x 8 135lbs
1 x 1 185lbs spotter sucked, almost let me drop BB on my chest
1 x 6 155lbs
1 x 6 155lbs
1 x 10 135lbs

DB incline press:
1 x 6 60lbs
1 x 6 60lbs
1 x 6 60lbs

DB Rear delts on inclined bench, half of range:
1 x 20 25lbs
1 x 20 25lbs
1 x 20 25lbs

Superset with full range:
1 x 10 15lbs
1 x 10 15lbs
1 x 10 15lbs

Cable tri extensions:
1 x 8 110lbs
1 x 8 110lbs
1 x 8 110lbs

Bi's, seated DB curls:
1 x 8 35lbs
1 x 8 35lbs
1 x 7 35lbs

Dips, body weight:
1 x 15
1 x 15
1 x 9

Last edited by z00; 06-26-2013 at 09:20 PM.
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Old 06-27-2013, 12:01 AM   #459
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Quote:
Originally Posted by z00 View Post
At home 4 hours before working out did body weight flyes/pushups on furniture sliders. $hit burns like a MOFO.

BB bench press:
1 x 10 95lbs
1 x 8 135lbs
1 x 1 185lbs spotter sucked, almost let me drop BB on my chest
1 x 6 155lbs
1 x 6 155lbs
1 x 10 135lbs

DB incline press:
1 x 6 60lbs
1 x 6 60lbs
1 x 6 60lbs

DB Rear delts on inclined bench, half of range:
1 x 20 25lbs
1 x 20 25lbs
1 x 20 25lbs

Superset with full range:
1 x 10 15lbs
1 x 10 15lbs
1 x 10 15lbs

Cable tri extensions:
1 x 8 110lbs
1 x 8 110lbs
1 x 8 110lbs

Bi's, seated DB curls:
1 x 8 35lbs
1 x 8 35lbs
1 x 7 35lbs

Dips, body weight:
1 x 15
1 x 15
1 x 9

So was this a chest / shoulder split? I'm seeing some of both, primarily chest though. If it was to include delts how come now military press or standing BB press? Nice work on the DB Incline, I don't know if I could get that.
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Old 06-27-2013, 09:58 AM   #460
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Yes, chest/shoulder split.

If you look at my workouts from the last couple of sessions you'll see I do plenty of seated and standing shoulder presses, I like to focus more on rear/side delts. I vary exercises since I workout each muscle group twice a week.

Actually DB incline @60 is light for me. I usually do 75lbs 5 reps. But I was traveling for 4 days and trying to ease into working out again. For some reason I do well on DBs, but not on BB (stuck on 185lbs). I have been playing too much soccer, my weight dropped from 165lbs to 162lbs. I feel I'm getting a bit weaker from it and the fact I don't lift as much.

Quote:
Originally Posted by bostonsc4 View Post
So was this a chest / shoulder split? I'm seeing some of both, primarily chest though. If it was to include delts how come now military press or standing BB press? Nice work on the DB Incline, I don't know if I could get that.
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