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Messages - Zetz

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31
Didn't want to deal with offsetting set/reps for a single day of the week, so last week ended up being a dick around in the gym and just have fun week.

Actual volume phase started today. No aux today, kept everything light.

ATG Squats: 135x3x10, 135x20

Close grip neutral rows: 75x3x15

Pretty easy day. Auxiliary will be back in fully by the end of the week and secondary lifts (targetting weak points in primary, ex. jump squats for squats, paused bench, etc) will be back in starting next week.

Edit: The reason I started so light on squats, is because heavy lifting has been a while and the percentages I knew to use based on my new maxes were for the strength phase. Wasn't sure how I would hold up. Fortunately on the primary lift, the last set is an AMRAP. For every 2 reps over the base rep requirement (this week it's 10) you add 5 pounds to next weeks weight. So I'm adding 25 pounds next week.

32
After my last max week I kinda realized there were a lot of weak spots in terms of mobility. Been focusing entirely on that from some old bodyweight books and occasional mobility work from month 1 of the S2B program. Not much to write about except to say I'm feeling much better. Also been riding my bike to work.

Old beater car was finally done and now that I have a proper job I bought myself something nice. Here's a pic. While I was in Utah for my spring break I brought my bike back with me, threw some slicks on it for street use and I haven't really used the new car for school commutes except in heavy rain.



Anyway, missed squats yesterday, but this will be my first week restarting the old cycle, this time in volume mode. Work outs are almost identical, except instead of hitting singles on my week 6 I'll be doing sets of 5. Excited to see where my numbers go after getting within 10 pounds or matching my old maxes from like 2 years ago when I was really heavy into it.

33
Yo, still here. Losing my key fob to the gym and having to travel to my brother's wedding kinda pushed me back a few weeks, but this is max week.

Hit 265 on Squats today, which I think was my old max from a while back. Good news, means I'll actually be pushing  towards PRs in the next cycle.

Nervous for bench tomorrow. Upper body has still been super shitty. Oh well.

34
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 20, 2016, 08:22:34 pm »
Sorry for that huge update... my old spreadsheet was having issues with google docs. I was updating on Polaris office on my phone and that caused some issues? Anyway, the google doc is accurate, but the last couple weeks of it are just plain not there. Back to logging everything here for the time being.

Lots of events last week with me teaching so I focused on actually getting to the gym and eating over updating this.

35
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 20, 2016, 08:16:47 pm »
File I was updating from my phone got screwed my last week on that program FFUUUUU. Anyway, I actually did change to something entirely different when I finished that cycle. LBSS, feel free to give me your feedback on this (and anyone else of course).

Here's my latest workouts Since last monday. Being in America these are all in pounds of course.... some of the aux I haven't kept track of numbers for, my bad. Aux is geared towards hypertrophy. Primary is big lift, final set is an AMRAP to determine how much weight I add the next week. Each week on primary I'll add a set and drop a rep working towards a max lift every 6 weeks.

Monday 1/11/2016:

1. Squats - 195x4x5, 195x1x6
2. Front squat - 115x4x12
3. DB Row - 50x4x15

Auxiliary
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises (BW) - 3x20 ea leg
V ups - 3x15

Tuesday 1/12/2016:

1. Bench press - 135x3x6, 135x1x8
2. Overhead press - 95x4x12 (poor choice... Friday is overhead haha)
3. Lat pull downs - 70x3x15

Aux
Lateral raises - 10x3x15
Hammer curls - 25x4x15
Tricep push downs - 50x4x15

Thursday 1/14/2016:


1. Deadlift - 205x3x6, 205x1x14 (I was fuming this last set... been using frustrations to fuel workouts haha)
2. Deficit deadlift - 155x4x12 (puked after my last set of this. Ate weird food combos earlier in the day I think. Felt better and kept going)
3. BB shrugs - 135x3x15

Aux
Step back lunges - 3x15 w/25lb DBs
Leg Curls - 4x15
Calf Raises - 5x8 w/50lb DBs
Spinal Extensions - 3x15

Saturday 1/16/2016:

1. Overhead Press - 115x4x6 (No extra reps on my last one, barely made with strict form)
2. DB Overhead Press - 4x12 w/30lb DBs
3. Cable rows - 3x15 (forgot to log weight on this one)

Aux
Front raises - 3x15 w/10lb plates
Hammer curls - 25x4x12
Skull crushers - 4x8 w/unloaded curl bar
Pull overs - 4x8 w/unloaded curl bar

Monday 1/18/2016:

1.Squats - 205x6x4
2. BW jump squats - 4x12
3. DB rows - 50x3x15

Aux
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises - 3x20 ea. leg
V ups - 3x15

Tuesday 1/19/2016:

1. Bench Press - 145x4x5, 145x1x8
2. Larsen narrow grip bench - 95x4x12
3. Lat pull downs - 70x4x15

Aux
Lateral raises - 10x3x15
Hammer Curls - 25x4x15
Tricep Push Downs - 35x4x15
Side Bends - 55x3x15


EDIT: Might try to make a spreadsheet of at least my bigger lifts on this program and maybe get some charts out of there to track my progress over six weeks then compare to a second six week cycle in a few months.

36
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: December 24, 2015, 04:54:29 pm »
Been back in Utah for the holidays, here's the most recent. I'll be keeping track of things in a spreadsheet from now on. When I change things I'll upload a new link to the new spreadsheet, until then all updates will just be logging the same one. If there's no data for a day it's because I'm not there yet. Took most of this week off except my pushup/squat morning routine to travel and just relax for Christmas. I'll be back at it next week repeating all of week 3 and then week 4 will be back at my gym in Washington.

https://docs.google.com/spreadsheets/d/1fLQGRRYRPo2Qou3ukxgzKZbBMRk13i67BL42Q5iX3W8/edit?usp=sharing

Anyone with the link can comment, feel free to comment here or there!

Believe or not a few years ago I was stronger than both my older brothers... they've surpassed me by a long shot now, especially the middle of us three. I'll upload a picture later. Looks crazy. I have lots of catching up to do haha.

Edit: Here's that recent pic of my brother. Not sure on many lifting stats, but semi-recently he hit 375 on DL. Will probably break 400 soon.

https://drive.google.com/file/d/0B_1QiXS_xFAgdE5YSm16bWtwbG8/view?usp=sharing

37
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: December 08, 2015, 07:29:46 pm »
Some stuff I've been obsessed with lately:

<a href="http://www.youtube.com/watch?v=tfdbIutZa_E" target="_blank">http://www.youtube.com/watch?v=tfdbIutZa_E</a>
<a href="http://www.youtube.com/watch?v=BVjcsgrDErE" target="_blank">http://www.youtube.com/watch?v=BVjcsgrDErE</a>
<a href="http://www.youtube.com/watch?v=Y_GQp2R2Hf8" target="_blank">http://www.youtube.com/watch?v=Y_GQp2R2Hf8</a>

38
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: December 08, 2015, 07:15:10 pm »
holy crap the gym looks like heaven. except i hate looking at myself in the mirror while squatting. is there a GHR/hyper setup?

It's pretty damn cool. Only downside is I don't have random people I can ask for a spot. Gonna have to head in with someone or go earlier and have a student spot me on max bench days. Fortunately that doesn't happen often.

There is some sort of GHR setup off in one corner, but I haven't really used it yet.
As far as lifts go, I thought I was in decent shape. One of the classes they have me doing is a music/movement based thing with special needs students. I've been doing a lot of dance/aerobic stuff with them, so I've felt pretty in shape, but my first week made me feel pathetically week. Especially since week 1 is mostly higher rep stuff ~10.

As an aside, a buddy of mine competes in the highland games and just this summer he went to the lightweight world championships in Hungary and became the current champ! The guy is beastmode. Anyone interested in checking out any of his stuff, he posts regularly on instagram. @scott.farr.5

39
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: December 08, 2015, 12:41:45 am »
Side note:

Once in a while new people still find my old lifting videos from 3-4 years ago. I've gotten a lot of props for the max back squat on YouTube and it still motivates me to get stronger for weight than I was then. I wanna break 2x bodyweight squat.

But there was some dude that came on the videos saying the plates weren't as big as a different set on the rack and I was only lifting like 185.... thanks, guy. haha

40
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: December 08, 2015, 12:39:16 am »
Moved kind of abruptly towards but we're still going!

I moved about 50 miles north of Seattle for a job teaching. It's been pretty fun so far.

Haven't done heavy trying since getting settled in, but I've been back to my old routine for the last two weeks. It's the first time I've been able to keep things up for more than a few days for almost two years so I'm hoping it stays this way and I can surpass my old maxes in the next few months. Enjoy the pics of me 5 years ago, compared to me now in the same spot in Seattle, plus some cool pictures of my new gym. It's the gym at the high school I work at. Each station has pretty much anything you'd want for oly lifts and power lifts and the best part is it's basically all mine. It's not open to public use, so after 4:30pm when it closes to students no one gets in without a key fob and code for the security system. Fortunately the athletic director here hooked me up with all that. It's pretty awesome.

I'll have an updated log in the next couple days. Since starting my old routine I've just been keeping track of numbers in a spreadsheet that I can update more easily and compare my old stats to so I know what I'm trying beat in the next few months.



41
Pics, Videos, & Links / Re: beast
« on: June 25, 2015, 03:39:35 pm »
^bc there was a clarence here as well. You were prob thinking of damien who turned into a pretty good PL who was friends with clarence (the irish one). That and associative memory of beasts of lore, eg rutgersdunker and lossy memory with passed time and it's easy to make that mistake.

i was definitely thinking that the irish clarence logged here. perhaps it's that damien was friends with him. wonder what happened to damien, on that note.

He's still kicking. Doing personal training stuff among other things. I'm friends with him on facebook.

42
Pics, Videos, & Links / Re: beast
« on: June 25, 2015, 12:45:51 pm »
<a href="http://www.youtube.com/watch?v=XX8R34fONnA" target="_blank">http://www.youtube.com/watch?v=XX8R34fONnA</a>

43
6/21/2015:

Habit building:
Standard breakfast, standard shake

Rest day

6/22/2015:

Habit building:
Standard breakfast +1 large egg, standard shake

6/23/2015:

Habit building:
Standard breakfast, standard shake

1hr+ biking around town

6/24/2015:

Habit building:
Standard breakfast, standard shake

30 minutes bicycle

1 cycle MadBarz routine:
8 dips
10 pikes
8 pull ups
15 squats
10 pushups
10 seconds planche progression#1
15 calf raises ea. leg
10 close grip chinups

44
Friend showed up late for a birthday thing and I forgot to post yesterday. :P

Habit building:
Standard breakfast
Standard shake

Rest day for workouts

45
welcome back, breh. commence to eating.  :headbang:

It's good to be back!

I'm setting this up somewhat loosely like the actual Scrawny to Brawny program (the one that you pay for that's absurdly overpriced haha). I'm building one habit at a time and making myself accountable for that habit at first.
My first habit, which is the only meal I will stress over for the next two weeks is breakfast and a mid-day shake.

Minimum breakfast for the next two weeks:
3 egg omelette with sausage link
2 cups whole milk with two heaping spoonfuls of pinole for carbs (Mexican corn powder mix. Basically a nonfermetted version of tesguino, the corn beer stuff that Tarahumara Indians in Mexico drink)

This is good for about 700kcal, and will be the bare minimum. I'm calling this standard breakfast. Anything added will be bonus like +banana or +toast

Minimum midday shake:
2 cups whole milk
2 scoops EAS protein powder
1 Banana

Good for 800kcal. I'll call this standard shake.

Every day I'll have a brief post that basically says whether I got my minimums done or not. If I happen to workout that day I'll also log that, but I'm not gonna stress about logging workouts for now, or stress about missing workouts. Getting energy back by fixing one part of my diet is priority for the next two weeks and it's the only thing I'll be making myself accountable for.

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