workout log

[Zafod]

Sunday, April 15, 2012531 cycle 4 week 1 day 1 dead lift
Warm up sets

195 x 5
245 x 5
295 x 5

Working sets

325 x 5
375 x 5
425 x 10

Assistance work

Pendlay rows @ 225 x 5 for 5 sets

Chin ups x 2 for 5 sets

Tbar rows @ 225 x 5 for 5 sets

EZ bar curls @ 80 x 10 for 5 sets

[Zafod]

Monday, April 16, 2012531 cycle 4 week 1 day 2 bench press
Warm up sets

115 x 5
145 x 5
175 x 5

Working sets

195 x 5
225 x 5
245 x 12

Assistance work

Flat bench @ 225 x 5 for 5 sets

Skull crushers @ 75 x 10 for 5 sets

Ab wheel x 10 for 5 sets

[Zafod]

Thursday, April 19, 2012531 cycle 4 week 1 day 3 squats
Warm up sets

165 x 5
205 x 5
245 x 5

Working sets

265 x 5
305 x 5
345 x 13

Standing barbell calf raises

425 x 10 for 5 sets

Ab wheel x 10 for 5 sets.

https://www.youtube.com/watch?v=jZo4hk3KQw4&feature=youtube_gdata_player

[Artois]

I really need to order a rack for the garage.

[Zafod]

I really need to order a rack for the garage.

my wife found mine on craigslist for 150.00

its a powertec rated for 1000lbs

[Artois]

my wife found mine on craigslist for 150.00

its a powertec rated for 1000lbs

Nice! We had a lot of powertec equipment at my old work gym, I really liked their multi-stations.
I've been browsing craigslist for awhile and have yet to find one. Well, actually I saw a practically new Hammer Strength set up... but they wanted practically full retail, ouch.

[Zafod]

Nice! We had a lot of powertec equipment at my old work gym, I really liked their multi-stations.
I've been browsing craigslist for awhile and have yet to find one. Well, actually I saw a practically new Hammer Strength set up... but they wanted practically full retail, ouch.

hammer strength is over rated. They make good stuff but all you really need is a simple cage

[Artois]

hammer strength is over rated. They make good stuff but all you really need is a simple cage

The only bad thing I've heard about them pertains to their cost. I agree though, a cage is pretty simple. I'll likely just have a friend make me one out of some stock square steel, if I don't find one for cheap by mid-summer. I was looking at a rogue fitness entry level one for awhile as well. I'm just a bit wary of the ultra cheap ones you see from time to time.

[Zafod]

The only bad thing I've heard about them pertains to their cost. I agree though, a cage is pretty simple. I'll likely just have a friend make me one out of some stock square steel, if I don't find one for cheap by mid-summer. I was looking at a rogue fitness entry level one for awhile as well. I'm just a bit wary of the ultra cheap ones you see from time to time.

Powertec sells my rack brand new for 500. That's less than Rogue.

[Novaheart]

https://www.youtube.com/watch?v=jZo4hk3KQw4&feature=youtube_gdata_player

LOL! If I sent that video to my sister in California, she would not know it wasn't me in the video. We are twins.

[Zafod]

LOL! If I sent that video to my sister in California, she would not know it wasn't me in the video. We are twins.

Shit.

[Rockntractor]

LOL! If I sent that video to my sister in California, she would not know it wasn't me in the video. We are twins.

Shit.
http://www.smiley-lol.com/smiley/heureux/lol/bandeau-lol.gif

[Novaheart]

Shit.

:smile-new:

[Zafod]

Friday, April 20, 2012531 cycle 4 week 1 day 4 military press
Warm up sets

85 x 5
105 x 5
125 x 5

Working sets

135 x 5
155 x 5
175 x 9

Assistance work

High pulls at 200 x 5 for 5 sets

Military press @ 135 x 5 for 5 sets


https://www.youtube.com/watch?v=a5MOBVACt8Q&feature=youtube_gdata_player

[Zafod]

http://www.smiley-lol.com/smiley/heureux/lol/bandeau-lol.gif

http://3.bp.blogspot.com/_BU1rA4PQHuE/Sf6ZTbnlGhI/AAAAAAAAAA8/tewp4L5UJNM/s320/art_slaughtered_pigs.jpg

[Rockntractor]

http://www.smiley-lol.com/smiley/sport/musculation/muscu.gif

[Zafod]

http://www.smiley-lol.com/smiley/sport/musculation/muscu.gif

I have no problem with that.

[Rockntractor]

I have no problem with that.

http://www.smiley-lol.com/smiley/sport/musculation/muscu1.gif

[Zafod]

http://www.smiley-lol.com/smiley/sport/musculation/muscu1.gif

None with that either. Look, being able to do things that are completely out of your realm of ability is pretty darn awesomesauce.

So keep up the envy. It's totally understandable....

[Articulate_Ape]

http://images.vertex42.com/ExcelTemplates/workout-log.gif

Download free Excel template (http://www.vertex42.com/ExcelTemplates/workout-log.html).

I'm just sayin'. :smile-new:

[Zafod]

http://images.vertex42.com/ExcelTemplates/workout-log.gif

Download free Excel template (http://www.vertex42.com/ExcelTemplates/workout-log.html).

I'm just sayin'. :smile-new:

I already cut and paste from here

http://talesfromtherhinopit.blogspot.com/2012/04/531-cycle-4-week-2-day-1-dead-lift.html

Just sayin....

[Articulate_Ape]

I already cut and paste from here

http://talesfromtherhinopit.blogspot.com/2012/04/531-cycle-4-week-2-day-1-dead-lift.html

Just sayin....

I see. Why?

[Zafod]

I see. Why?

Why not?

[Articulate_Ape]

Why not?

Fair point.

[Rockntractor]

http://www.smiley-lol.com/smiley/sport/musculation/halter07.gif

[Zafod]

http://www.smiley-lol.com/smiley/sport/musculation/halter07.gif

The envy is strong with you....

[Zafod]

Sunday, April 22, 2012531 cycle 4 week 2 day 1 dead lift
I goofed and used two 35lb plates instead of 25's ...lulz

Warm up sets

215 x 5 (should have been 195)
245 x 5
315 x 5 (should have been 295)

Working sets

345 x 3
415 x 3 (should have been 395)
445 x 8

Pendlay rows @ 225 x 5 for 5 sets

Dumbell rows @ 90 x 5 for 5 sets


https://www.youtube.com/watch?v=YLZPMJVjFiU&feature=youtube_gdata_player

[Zafod]

Monday, April 23, 2012531 cycle 4 week 2 day 2 bench
Warm up

115 x 5
145 x 5
175 x 5

Working sets

205 x 5
235 x 3
275 x 7

Assistance work

Flat bench @ 225 x 10 for 4 sets

Skull crushers @ 70 x 10 for 4 sets


https://www.youtube.com/watch?v=TsJ_cQ7SWIk&feature=youtube_gdata_player

[Zafod]

Thursday, April 26, 2012531 cycle 4 week 2 day 3 squat
Warm up sets

165 x 5
205 x 5
245 x 5

Working sets

285 x 3
325 x 3
365 x 11

Assistance work

Ab wheel x 12 for 5 sets

Standing barbell calf raises
@ 455 x 10 for 5 sets

[Zafod]

https://www.youtube.com/watch?v=yuI_b3TimRA&feature=youtube_gdata_player

[Zafod]

531 cycle 4 week 2 day 4 military press
Warm up sets

85 x 5
105 x 5
125 x 5

Working sets

145 x 4
165 x 3
195 x 4

Assistance work

Military press @ 135 x 10 for 5 sets

Dumbell shrugs @ 135 each x 15 for 4 sets

https://www.youtube.com/watch?v=UU1ok9gESU4&feature=youtube_gdata_player