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Default 07-12-2013, 07:19 PM

[ame="http://www.youtube.com/watch?v=HY11fYAKmmk&feature=share&list=UUlUKkEv09GHfszCg7st5vAw"]http://www.youtube.com/watch?v=HY11fYAKmmk&feature=share&list=UUlUKkEv09GHfszCg7st5vAw[/ame]


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Default 07-16-2013, 09:01 PM

Here was tonights gym sesh:

Switched it up and went with the following:

Flat Bench:

275 lbs x 8 reps
295 lbs x 6 reps
315 lbs x 2 sets of 4 reps -- NEW PR. Could only hit 315 for 1 rep last attempt.

Incline:
225 lbs x 8 reps
245 lbs x 6 reps
255 lbs x 2 sets of 4 reps

Supersets now:

Decline Press w/ Flat Flyes
Decline weight used: 205 lbs x 12, 10, 8 reps
Flat Flyes: 40's x 10 reps then had to drop to maintain good form & muscle squeeze. Finished off with 35's x 2 sets of 12 reps

Lower angled DB Incline Presses w/ Cable Cross-overs:
Incline DB Press: 70's x 10, 8 then dropped weight to 65's x 12
Cross-over weight used: 22.5's x 2 sets of 12 then dropped down to 17.5's x 15 reps

Then finished off with Incline DB Flyes to exhaustion.
I started with 35's and drop set method down to 25's unti I could not complete a rep maintaining good form and squeeze.

Weight: 207.9 lbs


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Default 03-04-2014, 06:37 AM

I am back guys.
Here is a photo from my July show this past year in 2013. Did not place top 5 but felt amazing in how I shaped up walking onto stage compared to the 2012 season in Men's Physique.
Attached Images
File Type: jpg June 2013.jpg (95.1 KB, 1 views)


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Default 03-06-2014, 02:15 PM

Dude, you looked great there!!! Keep chuggin brother! Good to see you back! I took a short hiatus myself, but trying to get back in the IPYU forum groove!


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Default 03-08-2014, 06:56 AM

@Rick: Thank you for the positive feedback. It was a blast for sure with the help of others helping me along the way up until stage time.

Now off season targeting to get up to 225.

Glad to see you back. Everything going well on your end?


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Default 03-08-2014, 08:21 PM

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Originally Posted by Solidzd View Post
@Rick: Thank you for the positive feedback. It was a blast for sure with the help of others helping me along the way up until stage time.

Now off season targeting to get up to 225.

Glad to see you back. Everything going well on your end?
Going pretty well thanks! I can't always deadlift when I want to due to the ole back injury, but I hit them when I can. All else is going well with lifting and life in general. Thanks for asking! Glad you're having fun along your journey!


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Default Leg Day - 03-13-2014, 04:34 PM

BB Back Squat
225 x 20
275 x 15
325 x 12
365 x 10
415 x 8

SUPERSET WITH
Walking Lunges
3 sets of 24 total strides

Lying Leg Curl - Single Leg focusing on squeeze
25 lbs x 15
35 lbs x 12
45 lbs x 10
55 lbs x 10

SUPERSET WITH
DB Straight Leg Deadlifts
4 sets x 20 reps

Single Leg - Leg Press
180 lbs x 20
230 lbs x 15
250 lbs x 12
270 lbs x 10

SUPERSET WITH
Leg Extensions
4 sets x 25 reps - focusing on squeeze at peak (1 sec hold)


Get BIG or go home!

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Default 03-14-2014, 04:03 PM

Morning weigh in: 207.8

Decline BB Press:
12 x 205
10 x 245
8 x 270
6 x 295
4 x 315

Incline BB Press
12 x 185
10 x 215
8 x 225
6 x 235
4 x 240

Tri Set Work
FLAT DB PRESS
INCLINE DB FLYE
LOW-HIGH CABLE FLYE

*PLEASE NOTE: 100 REPS WERE PERFORMED @75% OF FLAT MAX
**PLEASE NOTE: 100 REPS WERE PERFORMED @65% ON BOTH ANGLE MOVEMENTS ON FLYE WORK.

-ZD


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Default 03-14-2014, 04:04 PM

Great workout dude!!!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 03-14-2014, 04:06 PM

THANKS RICK.

REALLY FOCUSING ON COMPOUND LIFTS TO GO AS HEAVY AS POSSIBLE WHILE MAINTAINING SOLID FOUNDATIONAL TECHNIQUE.

SQAUTS HAVE SKY ROCKET SINCE I HAVE BEEN PUSHING THE LIMITS MORE.


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Default 03-16-2014, 08:46 PM

Any shows planned?


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My comments do not necessarily reflect the opinions of All American EFX and they are my own.
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Default 03-17-2014, 10:38 AM

Your performance always will when doing compound movements. I see guys in the gym thinking they can get away and will tell you everything to sunday about this research and that research in an excuse to not do the basic of compound movements but the proof is there that compound movements have to be done if you want a solid platform to work from


Good work


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Default 03-27-2014, 04:29 PM

No shows as of yet. I am really striving hard to keep lean and build up to a solid 225-230 frame this year.
Once I get settled in after the wedding this past weekend, things will get back on track.

@Mac: I totally agree, I used to find myself getting caught up in what worked for others. Now I keep detailed logs on everything I do. Movements, angle/degree, how long I hold each contraction etc.

Now that I can hold true to what works for me, I am eager to see what truly can progress.


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Believe in YOU! Get up & create your own success!!

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Default 03-27-2014, 04:36 PM

Today was a max out day for me before I take a week off this upcoming week for my wife and I's honeymoon trip.

Max lifts:
Squat: 525
Bench: 315
Deadlifts: 415

I will upload a video of the depth I have adapted to with my squats. In the video I did 505 x 2 reps.


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Default 03-27-2014, 05:02 PM

[ame="http://youtu.be/n9yOZFqtrnk"]http://youtu.be/n9yOZFqtrnk[/ame]


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Default 03-27-2014, 09:26 PM

Quote:
Originally Posted by Solidzd View Post
Take the vid from the side so we can see the depth. Looks a bit shallow.


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Default 03-28-2014, 11:08 AM

Is there a reason for just doing Box squats instead of regular parallel squats.


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Default 04-09-2014, 05:26 AM

For me, yes. I feel more muscle contraction along with my quad development. I used to squat deep and could never gain the growth factor. So I have switched it up and use more of a rest/pause methodology to my training with my legs on the machines. Ex. Leg extensions, leg curls both seated and lying.


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 04-10-2014, 02:14 PM

Quote:
Originally Posted by Solidzd View Post
For me, yes. I feel more muscle contraction along with my quad development. I used to squat deep and could never gain the growth factor. So I have switched it up and use more of a rest/pause methodology to my training with my legs on the machines. Ex. Leg extensions, leg curls both seated and lying.
Before my year lay-off, I found a regular squat session (at least parallel) and then using very low box squats with less weights and higher reps, made my legs grow well. And when I say low, I'm talking a true 13" which made my hips angry, but it strengthened them too!



Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 04-16-2014, 06:41 AM

Here was last nights chest session:


Incline Bench Press: 20,12,10,8,6,4,4,4
Incline DB Flye: 15,12,10,8
Flat DB Press: Used as drop sets here 10,10,10 x 3 sets
Weighted Dips: 60 total reps
Peck Deck: 100 total reps focusing on my squeeze and form.

Weight this am is 200.8


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

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Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.

Last edited by Solidzd; 04-16-2014 at 06:47 AM.
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