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Zack's Journal

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Zack
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2002/10/06 16:32:41 (permalink)

Zack's Journal

Since I'm starting on a new routine today, I decided I was going to start keeping a journal of my workouts, etc. so people could comment and give any suggestions they had. Also, I think it will help me stay motivated to gain some serious strength. Feel free to post questions, comments, suggestions, or anything else. Comments are always welcome.

My routine is basically the same as ozzy and scruffy's and will look like this:

Sunday:
Squats
Dips (weighted)
Shoulder press
Close grip bench
Crunches

Tuesday
Deads
Leg press
Leg curls
Calve raises

Thursday
Bench
SLDL's
Bent over rows
Pulldowns (can't do chins yet)
Curls

I will be doing 3 sets of each exercise, with the number of reps decreasing every few weeks, starting at 3 sets of 10 reps and finishing with 3 sets of 3 reps.

Current 1rm:
Squat- 415 lbs
Deadlift- 405 lbs
Bench- 270 lbs

I will be attempting a 1rm again at the end of this routine, which will last 8-10 weeks (haven't decided how long yet).

Supplements currently taking:
Whey protein
ZMA
Creatine
Glutamine
I will also be starting on a clen/ECA cycle soon.

Weight= 241.5 lbs
Bodyfat= 16.1%
Lean Mass= 202.6185 lbs
Fat= 38.8815 lbs
#1

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    scruffy
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    RE: Zack's Journal 2002/10/06 16:49:55 (permalink)
    be very interesting to see the progress between enhanced and non enhanced people,, goog luck with it mate..

    scruffy
    #2
    Zack
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    RE: Zack's Journal 2002/10/06 19:30:38 (permalink)
    Oct. 06 workout:

    Exercise           Set 1          2             3           
    Squats 275x10 305x10 325x10
    Weighted dips +0x10 +10x10 +25x8
    Shoulder press 115x10 125x8 125x8
    Close grip bench 135x10 150x10 160x8+2 forced reps
    Crunches 3 sets of 25


    I felt good in all the exercises except the shoulder press. I did them standing, and couldnt seem to keep my back straight. I kept leaning back too much. I think I will do them seated from now on. I like the routine so far, and am looking forward to Tuesday's workout. The first week of a new routine always seems to be the worst, because I wasnt doing a lot of these exercises with my old routine, so I dont know how much weight to use. I chose the starting weights pretty well today, though.

    #3
    Le Catt
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    RE: Zack's Journal 2002/10/06 22:03:37 (permalink)
    Same problem for me with shoulder press, i have improved my form since using seated. Safer 0n the back
    #4
    Andy Webber
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    RE: Zack's Journal 2002/10/06 22:08:48 (permalink)
    Cool another training log thread, I love these things, guess I'm just strange! LOL
    #5
    Lift2Live
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    RE: Zack's Journal 2002/10/06 22:26:30 (permalink)
    i'm starting this routine monday. well tomorrow, and i won't be enhanced until about november, maybe a little later

    lift2live
    #6
    rich112901
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    RE: Zack's Journal 2002/10/07 02:14:35 (permalink)
    hey zack i have a ques it dosnt realate 2 this but im curious is darnell ur last name and if it is are u realated 2 a ken darnell? cause thats my principal well lata and keep this up sounds cool
    PEACE YALL
    #7
    Zack
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    RE: Zack's Journal 2002/10/07 02:30:07 (permalink)
    yes it is my last name, but I dont think im related to a ken darnell. Where are you from, rich?
    #8
    Van Damminator
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    RE: Zack's Journal 2002/10/07 05:40:21 (permalink)
    Zack, i just want to know why you put a sad face next to your weight of 247? is a lot of it fat or what? if not you should be proud!

    VAN DAMMINATOR
    #9
    Junkyard Dog
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    RE: Zack's Journal 2002/10/07 06:00:24 (permalink)
    quote:
    Current weight= 247 lbs .
    Bodyfat= unknown.


    All looks good Zach, You seem to have your head screwed on stright. I have a little concern though...

    You seem unhappy with your weight (i.e. sad face) and you do not know your body fat percentage.

    I think I have read somewhere in the forum that you used to be much larger and didn't work out. Sorry if I am mistaken.

    My fear is that you may lose control over your weight in regards to body fat ratio. Furthermore, the fear is made greater by the fact you do not track your body fat percentage as religiously as you do everything else. That tells me that you either are so busy you can't check it or get it checked (I think I also read you own calipers) or you are in denial becasue you fear it might be high.

    If you used to be over-weight and are in a position of possibly losing grip of your BF% then i fear the risk of CHD may increase.

    We need you to stick around for a while! Who else has the links set that you do!

    Please tell me that starting Monday you will add BF% to your log
    #10
    ozzy
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    RE: Zack's Journal 2002/10/07 08:31:59 (permalink)
    Gonna make this a sticky for a while for everyone to watch your progress mate.

    One tip, if you can't keep yourt back straight on standing shoulder press then the weight is to heavy. You should try to use them, but switching a few exercises here and there every so often will help prevent the routine getting stale.
    #11
    Zack
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    RE: Zack's Journal 2002/10/07 13:28:16 (permalink)
    JD- I'm not to unhappy about my weight, though I would like to lose a little fat. I deleted the unhappy face. It wasnt really a good indicator of my feelings. As for getting bodyfat checked, I do not have calipers, unfortunately. I'm going to try to get some, though. THe gym at my school has free testing, but dont take appointments and everytime I go in, they say "the guy that does it isnt here right now, can you come back later?" I'll try to get it done soon, though, and Im going to try to get my own calipers. It's not denail, it is just that I dont really have access to testing. I really try to go by the mirror. Thanks for your concern, and Ill try to track bf% starting soon, or at least post some measurements or something.

    #12
    Junkyard Dog
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    RE: Zack's Journal 2002/10/07 13:29:29 (permalink)
    Cool! I was hoping that was the case!
    #13
    Zack
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    RE: Zack's Journal 2002/10/07 13:32:53 (permalink)
    If I order calipers, will I be able to do the test on my own, or would someone else have to do it?
    #14
    ozzy
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    RE: Zack's Journal 2002/10/07 13:40:58 (permalink)
    do it yourself mate. Calipers are not 100% accurate, but they give you arough guide and provided you do it the same each time you can track your progress well enough
    #15
    Zack
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    RE: Zack's Journal 2002/10/07 13:41:55 (permalink)
    Ok. I'll order some calipers today.
    #16
    Junkyard Dog
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    RE: Zack's Journal 2002/10/07 13:43:51 (permalink)
    It is easy enough. Just pinch the skin and write down thickness. I am sure the calipers will come with a guide to tell you exactly where to measure. They always measure me on thigh, pec, and abs. The lady told me it is important to measure in the same place each time, seems logical (apples to apples comparison).
    #17
    whampyri
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    RE: Zack's Journal 2002/10/07 13:45:18 (permalink)
    Do you rate the electronic calippers?
    #18
    Junkyard Dog
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    RE: Zack's Journal 2002/10/07 13:47:55 (permalink)
    I personally have never had them used on me.
    #19
    Zack
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    RE: Zack's Journal 2002/10/07 13:52:27 (permalink)
    I just ordered my calipers, so I should have some bodyfat results up in a few days.
    #20
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