awesome stuff mang
Looking strong Zack Arnold time!!!
Training and school have been putting their collective foot to my ass lately! I will do some highlights and post some videos.
1-26-12
back and bi
single arm row 135x10,12,10
wide grip pull ups
50x8,8,7+1
light bicep stuff
1-28-12
log press
90x5
180x3
230x3
260x3
280x3,3,3 almost 4.
bench with chains
rear raises
laterals
1-30-12
DB press
65x6
135x1,2,5 (each side)
185x0 DANG!
DB later
135x5,5,5 (each side)
rear raises
20x10,10,10 just feelin it out
Misc. Triceps
Aly’s Contest footage, Imperial Classic
Gym Sumo DL 585x5 NO BELT
1-31-12
Legs and low back
Single leg leg press
190x5
280x5
370x5
460x5
550x5 + a few forced reps
Trap bar DL (LOW ~1" higher than a standard bar)
150x8
240x8 feeling a little fatigued
370x3
460x3 eh, feeling light headed
Belt on
550x3
NOT HAPPY!
Belt off,
psych up----
550x15! PR (no video… sad day hahaha) I’d rather have the number than the video.
Seated GM
45x5
135x5
225x5
275x5
225x5
225x5
DONE!
STONES IN THE SNOW THE OTHER WEEK! (in 12F/-11C)
2-2-12
back and bicep
My back has been hurting a little since my BRUTAL 550x15 on the trap bar earlier this week, but it was good.
machine rows
235x8x3
Bent rows
225x8x3 back hurts here
pull ups
8x3 FAST
Wide grip rows HS MACHINE
90x10,10
180x10
270x10
360x10/270x10/180x10/90x10 all drop set.
21s
35lbs DBs
60lbs BB
called it!
SEQUIM THIS WEEKEND!!! WOOOO!!!
365 push jerk from a week or two ago!
2-4-12
Events @ Sequim!
This was my first visit to sequim and it was SO FUN! Literally one of the best overall sessions I have ever been a part of as a group, and I do not say that lightly. EVERY SINGLE PERSON there hit a PR, EVERYONE! So now that I have your attention here is how it went, with some backstory of course.
Friday I was so wiped out I fell asleep at 3pm and woke up around 515pm grabbed a change of cloths and drove over to Laurion’s Place in seattle to stay the night (2hr drive). In hindsight this might have been a bad decision because we all stayed up til about 1:30am just talking and catching up. Morning came quickly at 7am when I woke up to get ready to drive about 2hr and 15min to Sequim with Aly and Laurion. The drive out was fun and after we got there we hung out a while, loaded some equipment and went to lift.
Log
220x3
240x1 true one mot. PR
240x3
270x2 a little light headed
290x3 put it AWAY!
290x4 … was too gassed for 5.
290x2 eh, I was not into that set.
Yoke
385x75ft
475x75
655x75
745x75 felt sloppy but everyone said it was fast
855x40
855x75 like 4 drops but it was uphill and I was being careless
Stones
stone WU with 196,240,315
tacky on
315x2
BIG SERIES
240-62"
265-58"
315,330,340,396- 50" my hand got all dusty on 330 and 340 but I just put more tack on. I was pleased with the run.
I decided to call it, a lot of people were lifting and I was really just enjoying everything, Nate bolling hit the 396 after me, before yesterday no one had loaded it yet! Good stuff!
January MISC video
2-6-12
Shoulders and tris
DB at home
35x5
85x2,3
135x2,5
185x3right,0Left
shut it down to be safe.
Gym
SOHP
45x5 right shoulder a little beat up
135x5 lat hurts.
185x5 EASY!
OH lockouts
225x3,5,5,5
275x3 med height
315x3 high, just above crown.
rear raises and laterals
25x8/8x4sets
dips (paused and explosive from the bottom)
+45x8,8
for reps.
+45x20 (had maybe 5-6 more)
I did one other thing that I forgot and decided to shut it down.
good day!
185x3 DB from TODAY!
2-7-12
AWESOME LIFTING!
Legs and lower back
My training, and lift in general, has REALLY been picking up lately! This is both good and bad, my lifting is going great but I feel my stress levels becoming more difficult to manage and I am loosing sleep over it. Last night I awoke in a cold sweat at 3am and was up for 30-45min. I just need to relax, I plan to meditate for 30 min or so after this entry and to try and center myself/align myself a little better than the last few weeks.
Farmers at home
120x80ft
190x80
250x40
300x40+side to side like I was running.
I think this is a good run on those handles! 1-7/8" handles are BEASTLY!
Go to gym
SLLP
2 platesx5
3px5
4px5
5px5
TBDL
150x5
240x3
370x3
460x3
550x3
BELT ON (really need to be safe this close to my show!)
640x10
VIDEO OF WHOLE WORKOUT EXCEPT LAST TBDL SET (THE VIDEO 2ND BELOW)
Trap bar DL 640x10!
2-8-12
MISC (boring day)
calves
45x8in,8mid,8out all x 3 sets
Leg lifts
50x2sets
russian twists
60
neck rolls 10/side
bridges
10
bridge pushups
10 (for shoulder mob)
Yoga ball crunches
20x3sets
DONE!
Zack, what’s your major?
Shit, how did I miss this log? That’s one impressive record on the first page. I’ll be following.
[quote]spar4tee wrote:
Zack, what’s your major?[/quote]
Chemistry! WOO!
[quote]hastalles wrote:
Shit, how did I miss this log? That’s one impressive record on the first page. I’ll be following.[/quote]
Thanks! Just consistent effort over a long period of time! hahaha
2-9-12
upper back and bicep
not feeling it today, fell asleep after I got back from 8 hrs of school. took an impromptu nap, hahaha.
wide grip HS rows
90x8
180x8
270x8
360x8 felt easy
470x3 WOW! SLOP!
x5 w/ help…
drop set time!
360x8,270x8,180x8,90x8 not too tough.
Narrow grip lat pull downs
205x8
250x8
305x8,8,8
HS chin machine thing
180x8
250x8
320x6 tough, I like it but on back days I try not to go so heavy as to not FEEL my back working cause my arms are very strong and often overpower my back if I lift with improper form.
curls (21s)
88x 2 sets
Called it
Imperial saturday!
[quote]prostrongmanzack wrote:
[quote]spar4tee wrote:
Zack, what’s your major?[/quote]
Chemistry! WOO![/quote]
LOL you have chemist hair. I’m a physics minor.
[quote]spar4tee wrote:
LOL you have chemist hair. I’m a physics minor.[/quote]
Do you have a math minor too? SERIOUS MATH IN PHYSICS!
[quote]prostrongmanzack wrote:
[quote]spar4tee wrote:
LOL you have chemist hair. I’m a physics minor.[/quote]
Do you have a math minor too? SERIOUS MATH IN PHYSICS![/quote]
No, I’m an exercise science major. A weird combination I know. I originally wanted to dual major in both. I’m a freshman though, so I still have time to decide if that’s how I want to go about it.
2-11-12
EVENTS (LOG)
SOLID day!
Log
180x3
230x3
260x2
280x2
300x1 ek!
300x4! PR YES!
OH lockouts
225x3x2s
275x3
move up
315x3x2
feeling icky
rear raises and laterals
30x8/8x3s
Bench (norm/narrow)
135x5/5
225x5/5
275x5/5
325x5/0! hahaha I was getting a little tired 
A few other MISC things.
No lifting til Tuesday!
Vid from Sequim!
2-14-12
V-day PRS session
Legs and lower back
working up to…
Sandbag carry
360x50ft
360x260ft PR WOW!
Gym
SLLP
2-5plat normal progression
TBDL
150x3
260x3
370x3
460x3
550x3 easy!
640x3 not so easy (back side and quads are SHOT!)
SUIT ON!
730x10! PR Video says it all, easy pulls, should have straped in if I wanted more.
2-15-12
MISC
hip lifts 20x3s
russian twist w/ partner (keeping legs up) 10,9,8,7,6,5,4,3,2,1
yoga ball crunches 20x3s
Wrist curl
50x10x3
rev wrist curl
25x10x3
DB shrugs
70x20
100x20 (1 sec pause at top, 2 sec stretch at bottom)
2-16-12
Upper back and bi
wide grip HS row
90x8
180x8
270x8
360x12,10,10
drop set next…
360x10-270x10-180x10-90x10
lat pull downs
305x8x3sets
I typically dont like to invoke fear into people (outside competition) but it was funny today, someone wanted to work in with me so I let him (I always welcome people to work in with me) and he stayed for one set, then watched my set and left… I dont think he was done lifting but just left without a word… HAWK-WARD!
HS high rows with palms in
180x8
270x8
360x5 HARD
330x5
270x8
bicep curls (DB)
50x5
70x5
80x3
WICKED LIFT FROM V-DAY! 730x10 on trap bar deadlift and 360lbsx260ft sandbag!
I seriously can’t understand why your log doesn’t have more views. Who wouldn’t want to follow a pro strongman’s training?
[quote]spar4tee wrote:
I seriously can’t understand why your log doesn’t have more views. Who wouldn’t want to follow a pro strongman’s training?[/quote]
A weak ass bodybuilder.