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The Return of the Z

Samoan-Z

Samoan-Z

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Hey ya fellas

After a long time with out decent net I'm back.

Today was a ****ed up day while I have net There ain't a decent gym nor decent equipment so while I do work out it's will anything I got available.



  • Barbell w/ weight totaling up to about 280 lbs. or 140 kg for my euro brothers
that's about it that's all I got and some cinder blocks.

Bench

1 x 20 @ bar
1 x 10 @ 135
1 x 10 @ 185
1 x 10 @ 225
1 x 20 @ 225
1 x 15 @ 225
1 x 10 @ 240

Light Barbell Curls

4 x 15 @ 85

that's about it other than the burn I feel wholly unfulfilled I need more weight.
 
Natzo

Natzo

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Welcome back Z!

it'll be nice to see you pound the heavy stuff again!
 
tkD

tkD

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I remember I used to follow your log weekly some time ago, with all those vids and heavy lifting. That was cool. Welcome back!
 
COACH

COACH

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..Thanks 4 share brah.. welcome back!
 
Samoan-Z

Samoan-Z

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8/13/12

Bicep Day


Double dumbbell curls

1 x 10 @ 25 lbs.
1 x 10 @ 35
lbs.
1 x 10 @ 45
lbs.
1 x 10 @ 50
lbs.
2 x 15 @ 45
lbs.

Gave a nice burn on the last two sets, basically a good warm up.

Standing Curl Bar Curls

5 x 12 @ 135 lbs.

Kept it basic, paid attention to form and really had to struggle for set 5 felt real good but I was starting to get hungry.

Straight Bar Curls

2 x 10 @ 95 lbs.
1 x 10 @ 105 lbs.
1 x 10 @ 135 lbs.

Wow that last set was tough, I personally dislike these because of the strange stress and pressure on my wrists but I like the alternative work on the biceps it offers.

Concentrated Dumbbell Curls on the Preacher Station

2 x 10 @ 50 lbs.
2 x 10 @ 55 lbs.
2 x 30 @ 35 lbs

HOLY **** do these still burn, basically I learned this in high school weight lifting, you work one arm at a time over the preacher curl station and basically focus each curl on the bicep it's a awesome finisher and sure to kill off remain energy and leave behind a wicked pump.
 
Samoan-Z

Samoan-Z

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8/14/12

Bench Day Personally I enjoy starting a benchday with exhausted biceps, it helps keep alot of the strength focus to the triceps and biceps, where it belongs.

Lying Dumbbell Press

1 x 12 @ 50 lbs.
1 x 12 @ 65 lbs.
1 x 12 @ 85 lbs.
1 x 12 @ 100 lbs.
1 x 12 @ 125 lbs.

Nice got a small pump.

Bench Press

1 x 6 @ 225
lbs.
1 x 6@ 255
lbs.
1 x 10 @ 275
lbs.
1 x 10 @ 315
lbs.
1 x 10 @ 365
lbs.
1 x 10 @ 405
lbs.
1 x 5 @ 465 <--- Intentional 5

Felt great ever since I found this no AC boondocks Gym, just what the doctor ordered. But lost lot of strength since my last time in a real gym and hoping to pull it back up.

Cable Crossovers,

5 x 20 @ MAX

Machines.. lol. thats all any power lifter can say.
Great day
 
Samoan-Z

Samoan-Z

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8/15/12

Dead lift Day

****ing hate dead lift day..

Straight Bar Dead Lift (Traditional Stance)

2 x 8 @ 135 lbs.
1 x 8 @ 225 lbs.
1 x 8 @ 315 lbs.
1 x 8 @ 405 lbs.
1 x 8 @ 465 lbs.
1 x 7 @ 525 lbs. <--- Damn it..

Good Mornings (After 10 minutes of laying down defeat after dead lifts of course)

5 x 10 @ 135 lbs.

Kept that **** real, simple and real safe.
 
Samoan-Z

Samoan-Z

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8/16/12

Cadio

Tire Flips

5 x 350 lbs. tire for 100 yards/meters

Jogged 1 kilometer... yeah I know I don't run much lol


That's it for me.
 
Samoan-Z

Samoan-Z

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8/17/12

Squat Day

Parallel Squat

1 x 8 @ 135
1 x 8 @ 225
1 x 8 @ 315
1 x 3 @ 365
1 x 3 @ 405
1 x 3 @ 465
1 x 3 @ 525
1 x 3 @ 586
1 x 1 @ 535

Ouch.. ouch laid down for 3 minutes after

Leg Press

1 x 10 @ 560
1 x 10 @ 625
1 x 10 @ **** if I know 7 plates on each side
1 x 10 @ 9 plates
1 x 10 @ 10 plates
1 x 10 @ 12 plates

Leg Curls

4 x 12 @ 160 lbs.

Yeah im done, going home haha.
Funny note guys came in as I was doing leg presses and said I'll never get real strength doing it that I should squat.
Give him a nice loud **** you and moved on.

 
Samoan-Z

Samoan-Z

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Now for alot guys who read this who are unfamiliar with my lifts, im not a bodybuilder im a power lifter and strength trainer you'll notice I don't do unnecessary exercises like toning exercises.
Quite frankly I don't care about those, I care about strength now an aspect I don't put on my logs as ab workouts, but it's just as important to have a strong core as much as it is to have a strong squat the core is what strengthens all the other lifts you need it for Squat, dead lift, bench presses in general.

Alot of people who work and work and work to try to make new personal bests my question to you is, are you working on your abs?
 

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