T Nation

Zephead's return log 4.0

 To anyone who remember me, I never quit lifting, I never quit training as hard as I could but life threw a bunch of shit my way over the last two years that greatly slowed progress when healthy and gave me repeated illness and injury. My ex girlfriend is moving out at the end of this month so my life is going to get even harder. But I will not bitch out. I will never stop chasing my dreams

 I got fuarking fat trying to eat my way to a higher total. My job has me reaching and stretching into funny places and over time it has jacked my back up stopping me from squatting and pulling heavy for the time being. It got so bad I couldnt bench or squat 95 pounds without extreme pain.

 I'm like 85% better but still unable to deadlift without pain, and squatting has been iffy. I decided to diet because I felt chronically tired, got sick of being chubby, and the hope less bodyweight will help my back heal.

I weigh about 170-175 now down from 230.

Old PRS
Deadlift 405x12+3, 485x1
ATG squat 370x1
Bench Press 275x2

Jacked up

Spread

Jacked up 2

Sunday Jan 27th
Bench Press:
135x5
185x3
225x2
235 3x2

Dumbell Incline Press:
55x10
65x10
75x9PR
75x5 60x10

Pec Dec:
70x15
90x15
110 4x12

Dips
1x20
2x15

lateral raise
15lbs x20
15lbs x17
15lbs 2x15

Angled Lateral raise
15x20
15x20
15 2x15

Monday Jan 28th
Pullups
1x20
1x5

Straight arm pulldowns
4x50

Stretchers
75 1x10
90 2x10
75 1x10

This cable stack is broken so weights are lighter because theres a shit ton of friction on the rope

Barbell Rows
barx15
95-15x13x14

Dumbell Rows
55 5x10

All my lifts are done with TUT in mind so weights are lighter than what I can do jerking them around and shit

Meal 1:
4 hardboiled eggs
80z brocolli/cauliflower

Meal 2
75lm heavy whipping cream
50g whey

Meal 3
6oz chicken thigh
1/2 cup celery
1/2 cup carrots
1/2 cup onions
Broth

Meal 4
3oz beef summer sausage
3oz sharp cheddat

Meal 5
6oz turkey bacon
5 fried eggs
Franks buffalo sauce
8oz Broccoli/cauliflower

Tuesday Jan 29

Klokov press
45 2x10

Hammer strength shoulder press (weight added to a single side) 45= 1 plate per side, 90=2 etc
45x10
70x10
90x9
90x5

Lateral raise
15lbx20
20lb 3x10

Angled lateral raise
20lbs x15
20lbs x12
20lbs x10

Seated dumbell “cleans”
10lbs x10
12lbs 3x10

reverse pec dec
60x10
80 3x10

Cable curls
70x10
110x10
150x10
170x10
150x9
150x10

Dumbell Curls
25x10
30x10
30x9
30x8
30x7

Single arm pulldowns
10lbs x10
20lbs x16

Pushdowns
50x10
60x10
60x10
60x10
50x10

Overhead extentions
20lbs x 2o
30lbs x 30
30 lbs x 25

Jan 30th
ATG Squat:
45x10
135x10
185x5
225x3
255x2
225 4x3
*Had some pain at the bottom of my right spinal erector/low back while squatting :frowning:

Tempo ATG squats slower reps, paused bottom, no lockout
135x10
155x10
175x10

Split squats:
Bwx10
+20x10
+30 2x10
+40 4x10

Leg Extention:
90x15
120 2x15

45 Degree leg press(not counting sled weight)
270x15
360 4x10

Glute ham raise
8x10

Hammer Strength seated leg curl:
45x10
70x10
90x10
100 4x10

Broomstick stretch, foam rolled the erectors, lunge stretch, band pull aparts, side planks, normal planks

Diet was mostly garbage as my carb up was the last 36 hours. No more junk carbups, will return to posting diet tomorrow.

Very little time in the gym today. Completed this in about 25 minutes. Most excercises were 15-30 seconds of rest between sets

Bench press
barx10
135x5
185x5
225x1
245x0 Fucked up my form
245x1
225x5

Dumbell Incline press
50x10
60x10
60x5

Dips
3x12-15

Pec dec:
Drop set starting at 130#

Incline Hammer strength Press
45x11
45x8
45x7
45x5

Great pump, but wish I had more time to spend in the gym today.

Diet:
Meal 1:
4 hardboiled eggs
80z boccoli/cauliflower

Meal 2
50g whey
75ml heavy cream

Meal 3

3oz chicken thigh
1/4 cup celery
1/4 cup carrots
1/4 cup onions
Broth
2oz pepperoni

Meal 4
6 fried eggs
8 slices bacon

EDIT:
calculated macros

Meal 5 will be
8oz ground round
80z broccoli

2/1/2013
Pullups
x19
x16
x7
Had more rest in between sets than last week. Also controlled the reps a lot more Sloppy PR is 26 on the first set

Straight arm pulldowns
30x10
40x10
50x17
60x11
50 2x10

Stretchers
60x10
100 3x10

Lat pulldowns
45x10
60x10
70x10
80x11
this may be in kilos or per handle (there are two handles)

Strict Barbell rows
45x15
95x15
135 4x10

Strict dumbell rows
55x10
60 3x10
70 3x10PR

HS low row:
45x19

Good mornings:
45 3x10

Band pull aparts, javalin press, shoulder dislocates, several planking variations, and foam rolling

Meal 1:
4 hard boiled eggs
8oz Broccoli
Coffee

Meal 2
50grams of whey
75ml heavy cream

Meal 3
6oz chicken thigh
1/2 cup each of celery onion and carrot
chicken broth

Meal 4
6 fried eggs
5 bacon strips

Meal 5:
8oz ground round
8oz broccoli/cauliflower

Feb 3rd
Klokov press:
45 2x10

Hammer Strength shoulder press:
45x10
70x10
90x11
90x3

Lateral Raise
15x30
20x12
20x11
20x10 a few cheated reps

Angled raise
20x10
Shoulder pain
12x15
12x23

Dumbell seated cleans
8x10
12x17
12x20

Reverse pec dec
50x15
70x15
80x13
80x10

Cable curls (usual stack again)
57.5x10
72.5x10
87.5x10
80x9
80x8
65x9

Dumbell curls
20x10
25 2x10
30x10

Jan 5th
ATG Squats
45 2x10
135x10
185x5
225x5
245x3
265x5 Post injury PR
265x3

ATG Temp no lockout squats
135x10
155x10
175 2x10
185x12 post injury PR

Split squats:
me 2x10
30x10
50 3x10
me 2x10

Leg press
270x10
360 2x10 1x9

Glute hams
8x10

Hammer strength seated leg curl
45x10
70x10
90x10
100 3x10 2x8 1x5

Foam rolling, javalin press, band pull aparts, broomstick stretch, lunge stretch

Feb 6th

Bench press:
45x10
135x5 (shoulder pain)
185x3
225x2
245 5x1 PR
225x4
225x5

Dumbell Incline
50x10
60x10
70x10PR
70x9
70x5

Pec Dec
70x15
90x15
130x15 PR
150x8 PR
130x8

Dips
x20
2x15

These bothered my wrists/forarms/elbows in a funny way, didn’t push them

HS incline
45x25
70x8
70x6

Meal 1:
4 hardboiled eggs
8oz broccoli
1 slice of pepperjack cheese

Meal 2
12oz coffee
75ml heavy whipping cream
40g whey

Meal 3
10oz Ground round
8oz broccoli/cauliflower
ketchup
brown mustard

Meal 4
6oz turkey bacon
6 fried eggs
Salsa

Feb 7th
Pullups
x19
2x9

Straight arm pulldowns
30x10
40x10
50x10
60x12 PR
60x10
60x9

Stretchers
70x10
90 4x10

Lat pulldowns
50x10
60x10
70x10
80 3x10 PR?
80x9

Barbell rows
45x15
95x10
105x10
135 4x10

Dumbell Rows
55x10
70 3x10
80 2x10 All kinds of sloppy

HS Rows 45x15
HS Pulldown 45x14

Feb 8th

Fucking weak workout all weights went down

Klokov:
45 2x10

HS Shoulder Press
45x10
70x10
90x10

Lateral raise
15x20
15x15
15 2x10

Angled raise
15 4x12 prob dropping these, they hurt every time

DB clean
10x10
12 4x12

Rear Delt Flys
70x10
90 4x10

Cable curls
50x10
65x10
72.5x10
80x10
95x4
80x10
80x9

DB Curls
25 3x10
took a breather
25x14

Single Arm across body extentions
20x10
25x10
tricep extentions
40x10
50 3x10
40x13
Weights are WAY down on these

Overhead extention
20x20
25x25
30x25
30 2x20

Some recent PRS

Ass to grass squat
295 2x1
205x10 slow reps, no lockout

Felt easier. Recoverying from this injury

Bench 255 for a bunch of singles

DB bench 80x9

Hammer strength leg curls
110x10

pullupsx23 strict

Lat pulldown PR forgot to write it down though :expressionless:

A few others.