Peaked_18

Solid workout Zack!

ZackMurphy

Thanks.

Just like a severe cough cold. I was working my arse off and just got really physically fatigued. Immunity crashed, and I got something. I work too much - need to pare it down a little.

But good workouts, yes. Having fun in there.

ZackMurphy

Max Effort Bench Day

Bench Press: warm ups, then 5 x 3 @ 165
JM Presses: 3 x 8-10
Reverse Grip Push Downs: 3 x 8-12
Pec Fly: 3 x 10-12
Seated Db Curl: 3 x 10
Seated Lateral Raise: 3 x 10-12
Seated DB Clean: 3 x 5-8

ZackMurphy

ZackMurphy

Dynamic Effort Bench Day

CGBP: 5 x 3-5, 155
Bench Press: 3 x 8-10
Push Press: 3 x 5, 115
Overhead Tricep Extensionion: 3 x 5-10, 70# DB
Reverse Push Downs: 3 x 10-14

ZackMurphy

Max Effort Bench Day

Seated Bi Curl: 4 x 10-12
EZ Curl: 4 sets of various drops and pyramids

Bench Press: 5 x 3 @ 175 with some forced reps
Incline DBs: 3 x 5-6, 65#
High Hang Cleans: 3 x 5, 115
Lateral Raises: 3 x 10-12
DB Rows: 3 x 10
Upright Rows: 2 x 12

ZackMurphy

Max Effort Squat Day

Dead lifts: 2 singles with 380
Speed deads: 8 x 3, 315
Front squats: 3 x 10, 95
Leg Press: 3 x 12-20
DB Rows: 3 x 8-12

ZackMurphy

Dynamic Effort Bench Day

I forget what I did, exactly - didn't have my notepad with me.

Some tricep stuff, a little delt and bicep work. Close grip presses. Whatever.

ZackMurphy

Dynamic Effort Squat Day

Squats: 4 x 3-5 with green bands at top, 315-365# on bar.
Hack Squats: 3 x 10-20
Leg Ext.: 3 x 20
Leg Curl: 2 x 10
Calf Raises: 2 x 20-25

ZackMurphy

Max Effort Bench Day

BB Bench: 2 singles with 175, then reps with 135
Hammer Incline Presses: 3 x 5-15
DB Overhead Presses: 3 x 10
Push Downs: 3 x 12-20
French Presses: 3 x 8-12

Right shoulder was pretty sore from something I did - kept it minimal.

ZackMurphy

Max Effort Squat Day

Squats:
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
315 x 3
300 x 5
Front Squats:
115 x 5
155 x 5
155 x 5
Hack Squats: 3 x 10
Leg Ext.: 2 x 15
Pull Downs: 3 x 5-8
Shrugs: 3 x 15
Wide Grip Rows: 3 x 8

Good squat workout. Felt good.

bubba g

Good job Zack... How is your shoulder feeling???

ZackMurphy

Shoulder's okay. Not great, but I can do most movements reasonably well. No front raises, incline presses, or pec flies.

ZackMurphy

Dynamic Effort Bench Day

CGBP: 5 x 3 @ 145 speedy
Push Presses: 4 x 5, 115
Seated Laterals: 3 x 8-14
Skulls: 3 x 8-14
Push Downs: 3 x 10-12

Generic workout, but a good workout. Short rest periods, done in 40 minutes.

ZackMurphy

Changing Styles a little, for some variety and some shifts in workout structure.

Back and Bi Day

BB Row:
95 x 15
135 x 12
155 x 10
175 x 10
drop set to : 135 x 10
Hammer Pull Down: 140 x 10, 160 x 6, 7
Wide Cable Row: 10, 14, 12

DB Curl: 3 x 10-14, 30-40#
Preachers: 3 x 10-12
Shrugs: 3 x 10-12
Incline Curls: 3 x 6-10

ZackMurphy

But I'll still do plenty of Westside stuff....

Pressing Day

Smith Incline Bench: 2 x 7, 1 x 4
Speed Bench : 5 x 3 @ 155
Hang Power Cleans: 3 x 5 @ 95-105
Upright Rows + High Hang Pulls: 3 x 10+5
Preacher Curls: 3 x 10-15
Lateral Raises: 3 x 12-15
Hammer Curls: 2 x 10
DB Snatches: 75# DB for a rep on each arm, a personal record.

ZackMurphy

Pressing Day

High Hang Pulls:
95 x 5
135 x 6
155 x 6
Hang Power Cleans:
105 x 5
115 x 5
115 x 5
Hang Power Cleans + Push Presses: 95 x 5+5, 5+5, 105 x 5+5
Military Press + Push Presses: 85 x 5+6, 6+6, 5+5
Upright Rows: 3 x 8-10
DBL Bicep cable Curl: 3 x 8-10
Cable Curls: 3 x 10
Decline Crunches: 60 reps at various angles, non-stop
Torso Rotations: 2 x 10

DarkFalcon

Jeepers bro so many logs so little time..lol. Sorry haven't stopped by in a bit, where you at these days? Looks like your lifting is going good even with the bum shoulder. What's your weight/bf looking like? Any new muscle gains?

ZackMurphy

No big deal - many more logs to look at than my little ol' thing.

Weight is holding at about 181 (about 6'), so pretty lean, and I look thin. Only a little added bf, so I'm adding cardio back in. I'm 34, and it just seems like my body is fighting me every step of the way on the hypertrophy or strength gains. I work my ass off, and I get very little in the way of progress. I truly am baffled. I do everything I can with diet, toying with quality and quantity, and nothing seems to spur extra development. I make progress, but nothing amazing, and I see morons doing crappy shallow squats and cheat curls getting more gains in weeks than I see in months.... it's frustrating. So I'm not giving up, but I am getting realistic about it.

I'll be adding cardio back in, adding more thermogenic lifts to my workouts, and watching the intake a little more than usual. When I drop back down to a lower bf% (I'm about 13% now), I'll be happier and show better definition for work (trainer).

Then I'll re-attack my strength program from that standpoint. My squat is about 330-340, up ~30# in the last year. Bench is up a small amount, but seems to have dropped since I dropped some bodyfat. My dead is up to about 405ish over the past year, but seems to have dropped a little lately.

I fight and fight, and see little gain, so I might change the fight.

Jakl

Hey Zack, I am close enough to 34 to say I am. I will watch this thread to see what you come up with. I can't say that I have plateaued yet but it is only a matter of time and the thought of age has crossed my mind.

ZackMurphy

I'll tell you what I have so far: I'm going to get my blood work done. Everything, including test levels. That's #1. And we'll see what the magic 8 ball says.

After that, I don't know. Trying to maintain size as we age (purely for the sake of wanting to be bigger, for vanity), is like trying to keep an ice cube cold in your hands. You might pull it off for a time, but in the end it's gone.

Whereas instead, I can aim for total fitness, agility, quickness, like a triathlete or sprinter, and I can keep that almost indefinitely.

So we'll see. But it depends what your goals are, too.

ZackMurphy

Max Effort Squat Day

Squats:
135 x 5
185 x 3
225 x 1
265 x 1
300 x 8, a PR
315 x 1
Leg Press:
10 plates for 10, then 15, then a drop set of 50 reps total
Good Mornings: 2 x 10
Torso Rotations
Ab stuff

Trying for 10 reps at 300 ASAP. I'll be there within a workout or two.