Big-Z's Log

[Samoan-Z]

No work outs today.. I apparently have a bulging disc.. fml

 

[Samoan-Z]

Same ol Same ol, back is getting better but not good enough to resume training yet.

 

[TalkAdmin]

Dude, strangest thing. I was lifting so much shit last week and no problems. Monday I went to CostCo and was just reaching for something at the end of the cart and bam, total lower back pain and the left side. It is Friday and it is still killing me, no working out, not even walking. Sucks!

I hope you heal up quick man and can get back to it.

 

[Samoan-Z]

Dude, strangest thing. I was lifting so much shit last week and no problems. Monday I went to CostCo and was just reaching for something at the end of the cart and bam, total lower back pain and the left side. It is Friday and it is still killing me, no working out, not even walking. Sucks!

I hope you heal up quick man and can get back to it.

That's crazy, sameish thing happened to me I was moved a washer and dryer by my self and that left my back feeling a little stiff. But then went to the gym to do a chest workout and it was still feeling a little stiff so I went to the dip machine to hang and try and decompress my spine a little. It was a bad fucking idea, really bad idea lol it's been fucked up since, and I haven't been to the gym since it happened on Saturday. I want nothing more than to recover so I can go to the gym again and move normally. Have to see a chiropractor daily, doing daily stretches specifically for the lower spinal nerves, currently on day six of being fucked up.

 

[underbody]

Dude, strangest thing. I was lifting so much shit last week and no problems. Monday I went to CostCo and was just reaching for something at the end of the cart and bam, total lower back pain and the left side. It is Friday and it is still killing me, no working out, not even walking. Sucks!

I hope you heal up quick man and can get back to it.

Oh no my FRIEND i hope you will have a speed recovery!

I am using the MuscleMecca Bodybuilding Mobile App!

 

[TalkAdmin]

Oh no my FRIEND i hope you will have a speed recovery!

I am using the MuscleMecca Bodybuilding Mobile App!

Thanks my friend!

 

[Samoan-Z]

Update, I'm feeling good... like 90% recovered. I'm going to give my self until Tuesday and take the labor day weekend to cement my recovery before going back to the gym. Rest and Recovery are just as or sometimes more important than the intensity of the workout.

For anyone reading who often asked me back in my heyday how I was able to lift so much weight, with such intensity and consistency.

Rest.. and Diet.

Working out is essentially taking a jack hammer to your musculature and trusting your body to repair it and improve on those repairs to make it bigger, better and stronger. But if you don't give your body the proper tools (Nutrients, Carbs and Protein) There's only so much it can do with all the time in the world. And Secondly the body does a majority 95% (if memory serves me right) repairs and recovers when you're sleeping, so getting adequate and sometimes hell more than adequate sleep helps tremendously.

The number one thing I see guys do wrong in the gym is over train and spend too much damn time in the gym per day, if you're in the gym longer than an hour and half you're there too long there are exceptions like if you're working out hard and hitting the sauna. But more than an hour and half of training is excessive especially when it's purely weights, go in do your sets, get the business done in an hour and a half and gtfo and eat some protein and rest, if you're split training, still applies. Hour and half or less, gtfo go eat, rest, and eat again before you go back for session 2, rinse and repeat.

Rest and Recovery, nothing to snort at take it more seriously than the gym.

Also I didn't do shit today lol, ate like shit.

Smashed for about 3 hours so technically that's an ab workout I guess. Until tomorrow gents.

 

[Samoan-Z]

Yesterday, 11/19/23

Incline Bench
Bar x 20
2 Sets of 135 lbs. for 2 x 8
1 Set of 185 lbs. for 1 x 8
2 sets of 225 lbs. for 2 x 8
1 Set of 275 lbs. for 1 x 8

Machine Flies
165 lbs for 1 x 8
195 lbs for 1 x 8
235 lbs for 1 x 8
265 lbs for 1 x 8
300 lbs for 1 x 8

Tricep Overhead Extensions w/ Curl Bar (close grip seated behind head)
100 lbs. for 1 x 8
140 lbs. for 1 x 8
180 lbs. for 3 x 8

Tricep Cable Straightbar Push downs
85 lbs. for 5 x 8 - Controlled and Slow

Honestly felt weak as fuck, but put in an hour and left somewhat disappointed, it happens.

 

[TalkAdmin]

Yesterday, 11/19/23

Incline Bench
Bar x 20
2 Sets of 135 lbs. for 2 x 8
1 Set of 185 lbs. for 1 x 8
2 sets of 225 lbs. for 2 x 8
1 Set of 275 lbs. for 1 x 8

Machine Flies
165 lbs for 1 x 8
195 lbs for 1 x 8
235 lbs for 1 x 8
265 lbs for 1 x 8
300 lbs for 1 x 8

Tricep Overhead Extensions w/ Curl Bar (close grip seated behind head)
100 lbs. for 1 x 8
140 lbs. for 1 x 8
180 lbs. for 3 x 8

Tricep Cable Straightbar Push downs
85 lbs. for 5 x 8 - Controlled and Slow

Honestly felt weak as fuck, but put in an hour and left somewhat disappointed, it happens.

Great job working through it!

 

[Samoan-Z]

11/20/23

Off Day

 

[Samoan-Z]

11/21/2023

Upper back day

Machine Seated Rows

1x20 @ 100lbs.
1x8 @ 140 lbs.
1x8 @ 180 lbs.
1x8 @ 220 lbs.
1x8 @ 240 lbs.
1x8 @ 260 lbs.

Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown​

1x20 92 lbs.
1x8 182 lbs.
1x8 272 lbs.
2x8 362 lbs.

Hammer Strength Plate-Loaded Iso-Lateral Row

1x20 92 lbs.
1x8 182 lbs.
1x8 272 lbs.
1x8 362 lbs.
1x8 452 lbs.

Dumbbell Rows

1x8 65lbs Dumbbell
1x8 75lbs. Dumbbell
1x8 90 lbs. Dumbbell
2x8 100 lbs. Dumbbell

Rear Delt Fly Machine

1x8 140 lbs.
4x8 165 lbs.

Bent over Barbell Rows

1x8 135 lbs.
2x8 225 lbs.
1x8 275 lbs.
1x35 135 lbs. (Burnout)

Abs

1 min and 30 Seconds Plank
2 x 60 second leg lifts.
2 x 12 50 lbs dumbbell side bends for Obliques

Nutrition:
Protein: 260g
Carbs: 250g
Fats: 70g

Song of the Day: Slipknot - Custer

 

[tkD]

Aw yeah, I'm gonna follow this training log for sure!

 

[TalkAdmin]

Aw yeah, I'm gonna follow this training log for sure!

We need you to do one too! You look fucking amazing man. You've been working hard!

I love you guys for bringing back logs!

Sent from my SM-S908U1 using Tapatalk

 

[Samoan-Z]

Happy Thanksgiving!!
11/22/2023

Seat Military Press
1x20 Bar 45 lbs.
1x8 135 lbs.
1x8 185 lbs.
1x8 205 lbs.
1x8 225 lbs.

Seated Dumbbell Press
1x20 50 lbs.
1x8 75 lbs.
1x8 85 lbs.
1x8 95 lbs.

Hammer Strength Plate Loaded Shoulder Press
1x8 100 lbs.
1x8 190 lbs.
3x8 240 lbs.

Just a nice, easy shoulder day nothing crazy.
Had to tolerate all the broccoli heads crowding the machines.

Nutrition:
Protein: 170g
Carbs: 90g
Fats: No clue lol.

 

[Samoan-Z]

11/23/2023

It's Thanksgiving I didn't do shit lol.

 

[Samoan-Z]

Been taking a couple of days off but I'll be going to the gym shortly, stand by it's going to be an unorthodox workout today.
Gonna work on grip and do a lot of farmers' walks with dumbbells.

 

[IronBro]

Hey there! Impressive leg workout, man! Your dedication to pushing through those heavy sets on the leg press is commendable. The variety in rep ranges and the decision-making process during your workout shows a thoughtful approach.

If you're open to a different training program, how about incorporating some compound movements to target multiple muscle groups? Here's a suggestion for a back-focused session:

Back Training Program:

1. Deadlifts:
   • 5 sets x 5 reps at a challenging weight.
   • Focus on proper form and engage your entire back.
2. Pull-Ups:
   • 4 sets to failure.
   • Use different grips to target various parts of your back.
3. Bent Over Rows:
   • 4 sets x 10 reps.
   • Use a barbell or dumbbells for variety.
4. Lat Pulldowns:
   • 3 sets x 12 reps.
   • Utilize different grip attachments for diversity.
5. Face Pulls:
   • 3 sets x 15 reps.
   • Great for targeting the rear delts and upper back.
6. Hyperextensions:
   • 3 sets x 15 reps.
   • Strengthen your lower back and hamstrings.

Remember to warm up adequately and cool down with some stretching. Also, listen to your body and adjust the weights accordingly. Feel free to share your thoughts or let me know if you'd like more details on any specific exercise. Keep crushing it!

 

[ArnoldS]

Great info!

 

[Samoan-Z]

Can't yet do lower back or leg workouts I have surgery to repair a slightly torn LCL and "obliterated" meniscus on my right knee and can't put a lot of pressure or weight on that joint, surgery on the 3rd but thanks for the advice I'll see about working it in.

If yall notice there's been a lack of deadlifts and squats.

Been kinda slacking on my logs but I have been getting to it in the gym.

 

[Samoan-Z]

Chest Day - 12/17/23

Flat Dumbbell Press:

1x20 @ 50lbs.
1x12 @ 65lbs.
1x12 @ 75lbs.
1x12 @ 85lbs.
1x12 @ 95lbs
1x12 @ 100lbs.

Incline Dumbbell Press:

1x12 @ 65lbs.
1x12 @ 75lbs.
1x12 @ 85lbs.
2x12 @ 95lbs.

Low low low energy... didn't linger long after this.