Chris Lindsay's Log "In Pursuit of 900!"

[ChrisLindsay9]

Deadlifts: 135x5, 135x5, 185x5, 225x3, 260x2, 285x2*, 320x3, 345x2, 345x2 (* - messed this up, it should've been 290x4, but read last week's page by mistake)
RDL: 145x4, 145x4, 145x4, 145x4
Glute Bridge (off Bench): 125x8, 125x8, 125x8 , 125x8
Hammer Low Row Machine: 80x6, 80x6, 80x6
Hammer High Row Machine: 105x6, 105x6, 105x6
T-Bar Row Machine: 90x5, 90x5, 90x5
Pull-Ups (w/ 15# Vest): x6, x4, x4

Smoked the upper back today. But I wanted to get a sense of where my weight is on those machines, so I can rotate them as an upper back accessory during future workouts. Total workout time was 90 minutes.

Tomorrow is a recovery day, going to get some hip mobility/stretching work done with my massage therapist

 

[ChrisLindsay9]

Bench Press: 45x15, 95x5, 115x3, 125x2, 150x4, 160x3, 175x2, 175x1 (failed at locking out the second rep)
Slight Incline DB Press: 65x6, 65x6, 65x6, 65x6
Iso Hammer Strength Machine: 65x8, 65x8, 65x8
Spoon Press: 50x6, 50x6, 50x6
Flat Bench DB Tricep Circuit (two extensions & one press): 20x8/8/8, 20x8/8/8, (missed third set)
Towel Pull-ups (w/ 15# vest): x6, x6, x6

Bodyweight: 123.8lbs. (wow!)

* After thinking it over, I don't know if I drank as much water throughout the day, that I usually do. A busy day at work. That might explain the drop in weight.

 

[BrotherIron]

Z-Press is my favorite pressing movement. It'll translate to bigger numbers when you bench since it's raw strength from the shoulders/triceps/lats moving that bar. No leg drive and no back support really make you work on that lift.

 

[Turbolag]

123. Wow, are you cutting weight right now ?

What are towel push ups ?

 

[ChrisLindsay9]

123. Wow, are you cutting weight right now ?

What are towel push ups ?

After posting that entry, I did some thinking and I believe the drop in weight might be due to less water than I typically drink throughout the day. Busy day at work. I suspect that's the reason for the drop in weight. We'll see where I'm at tomorrow. If I'm under 125, then I'm increasing my calories a bit. I want my training weight to be between 125 and 127, and my competition weight to be at 123. Heh.

Towel Pull-Ups ... basically they are pull-ups but your grip is neutral and you're squeezing two towels wrapped over the frame. It's supposed to be an exercise that focuses on grip strength. The bonus is that it hits the back and little bit of biceps as well.

 

[ChrisLindsay9]

Squat: 45x5, 95x5, 135x5, 185x3, 205x1 (belt), 220x4 (belt/wraps), 240x3 (belt/wraps), 255x2 (belt/wraps), 255x2 (belt/wraps)
DB Step Up (knee high box): 50x6 (per leg) 4 sets
Good Morning: 120x3 4 sets
GHR (off Lat Pulldown Machine): x6, x5, x4, x3
Smith Machine Standing Calf Raise: 145x10, 185x8, 185x8, 185x8 (plus bar, plus 15# vest)
Incline Sit-Up (with 15# Vest + 15lb Plate): x15, x15, x15
Back Extension with 15# Vest & 15lb. DB behind neck): x10, x10, x10

Went in with a sore left hip. I was sort of Good Morning my warm-up squats as away to avoid feeling any discomfort. But once I got into my working sets (belt/wraps), I was able to squat mostly normally. I never felt any pain, just a soreness.

Felt pretty awesome to get in two sets of 255x2.

Bodyweight: 122.6 (lol ... ok, time to eat more! training weight should be in the 125-127 range)

Post Workout Meal: Carne Asada, Chicken Breasts, Mexican Rice, Refried Beans, Flour Tortillas, 4 cups of Pico de Gallo, Chips/Salsa

 

[ChrisLindsay9]

Overhead Press: 35x5, 50x5, 65x3, 75x2, 105x2, 110x2, 120x2, 125x0 (was going for 2 per the program, just missed lockout on first rep)
Z Press: 65x5, 65x5, 65x5, 65x5 (video below, please critique)
Seated DB Press: 50x6, 50x6, 50x6
DB Raise (Side, Front, Rear circuit): 25x5/5/5, 25x5/5/5, 25x5/5/5
Bench Press (Speed): 115x5, 115x5, 115x5, 115x5,
Lying DB Tricep Extension: 25x6, 25x6, 25x5

A meh day. Kinda rushed through my workout (got to the gym late), plus my left hip is still bothering me a little. It's feeling a bit better than it was, so I'm hopeful that I'll still be able to do Deadlifts tomorrow.

Post Workout Meal: 2 Skinless Chicken Breasts, 2 Cups of Mashed Potato, 1 Cup of Sweet Corn

Bodyweight: ?? (didn't have time to weigh myself)

Here's video of my Z Press. If you can, please critique and let me know what I'm doing right/wrong so I can focus on improving/consistency. Thanks!

[video=vimeo;78492395]https://vimeo.com/78492395[/video]

 

[woodswise]

Hey CL. That's what it's all about bro. Getting in there and doing your workout, even on the less than ideal days.

Never heard of Z presses. Will watch the video later. Have a great day!

 

[ChrisLindsay9]

Stiffed Leg Deadlifts: 60x6, 75x6, 80x6, 95x6, 105x6, 105x6, 130x6
DB Row: 55x8 (three sets)
T-Bar Row Machine: 95x6, 95x6, 95x6, 95x6
Hammer Low Row Machine: 80x6, 80x6, 80x6, 80x6
Seated DB Shrugs: 70x8, 70x8, 55x15
Pull-Ups (neutral grip): x10, x10, x7, x6

Had to skip my deadlifts due to my sore hip. I'm disappointed, but I don't think it will set me back. I did some stiffed leg deadlifts at the weight my wife was doing for her deadlifts. We'll just call this an upper back day and hope to get back to deadlifting next week.

 

[ChrisLindsay9]

Bench Press: 45x15, 95x5, 115x3, 135x2, 150x2, 160x2, 170x2, 180x2
Bench Press (volume): 135x10x4 sets
Incline BB Bench Press: 95x10x3 sets
Lying DB Tricep Extensions (aka DB Skullcrushers): 25x7, 25x5, 25x5, 20x8
Dips (Bodyweight): x17, x14, x11, x10
Incline Seated DB Curls: 20x6, 20x10, 20x10
Standing BB Curls: 55x10 -> dropset to 35x15

Bodyweight: 124.6lbs.

My wife's session with the trainer was going long, so I decided to hit the biceps for the first time in months. Since I got a decent pump, thought I'd grab a quick selfie. Heh.



Post Workout Meal: 2 Chicken Breasts, 1 Can of Green Beans, 3/4 Cup of Mashed Potato (according to My Fitness Pal, this meal is under 500 calories.

 

[ChrisLindsay9]

Hack Squat Machine: Bar x8, Bar x8, 90x5, 90x5, 135x5, 135x5, 155x5, 155x5, 180x10
Leg Extension: 120x10, 140x10, 160x10
Leg Extension (one leg at a time): 70x10, 75x8, 80x6
GHR (off Lat Pulldown Machine): x6, x5, x5, x4ish (concentric movement on 4th rep was quick)
Smith Machine Standing Calf Raise: 140x8, 180x6 x3 sets (plus bar, plus 15# vest)
Incline Sit-Up (with 15# Vest + 15lb Plate): x15, x15, x15
Back Extension with 15# Vest & 15lb. DB behind neck): x10, x10, x10

Hip is almost better. Decided to take a week off from squats so as not to aggravate it. So I substituted Hack Squat Machine and Leg Extensions in its place. Not a fan of the Hack, but it didn't require a lot of load on the hips. Hopefully, won't have to use that again.

Bodyweight: 124.6

Post Workout Meal: Protein Shake, 1/2lb. Hamburger

 

[woodswise]

Whad'jya do to your hip, CL?