ACZECH's Main lifts log

[Aztech]

Tuesday's Shoulder lift:
Military Press
95#x5
105#x5
115#x5
125#x5
135#x5
145#x4

Seated lateral raise
30#db x10
35#db x10
40#db x8

Upright Row
45#x10
65#x10
85#x10
105#5

Trying a little modified 5x5 routine for the next couple months. Pulling clean and jerk from the workouts...the lower back has too much stress with deadlifts and squats as is.

 

[AngryMuscles]

you're still stronger than me though..kekekeek..nice lifts. say, would be nice to see them lifts on vids too, bro. any chance?

 

[Aztech]

i don't know about vids quite yet...maybe when i attempt my first 500 deadlift.

 

[Aztech]

Thursday's LEGS...
Squat
135#x10
185#x5
205#x5
215#x5
225#x5
235#x2

Leg Press
4 plates each side for 10 reps
5 plates each side for 9 reps

Seated Calf Raise
2 plates for 10 reps
3 plates for 9 reps

 

[AngryMuscles]

sweet

 

[Aztech]

Friday's Chest:
Flat Bench
135#x10
185#x5
205#x5
225#x5
235#x5
245#x2

Incline - Nice and slow
135#x10
155#x10

Pullovers
50#x10
60#x10

Had a nice pump at the end...even with the reduction in sets/exercises.

Saturday is the rest day.

 

[Winter]

Nice work

 

[AngryMuscles]

love the workout and gotta love the stretch on the pullovers. i just love it how they stretch out my lats/ribcage and the freakin burn on my tris. good work bro.

 

[Aztech]

Thanks guys..

Had to travel to Houston for work on Monday (lunch, dinner, and lots of drinks)...got back Tuesday night and SHOULDERS:

Seated Military Press:
135#x5
145#x5
155#x5
155#x4
155#x4

Seated Lat Raise
35#db x10reps
40#db x8reps

Up-right Row
95#x10 reps
115#x7 reps

Ab-crunch machine
50#x17 reps

After a four hour flight..not too bad, hope the LEGS do better than the last workout

 

[AngryMuscles]

it's a lot easier to do presses on smiths...really

 

[Aztech]

it's a lot easier to do presses on smiths...really

I may start doing those or go into DB presses...not sure yet. As long as I continue to see results from the military press, i'll keep doing it for now though.

 

[AngryMuscles]

gudluck

 

[Aztech]

Thanks. Just looked back over my log thus far. To recap I've gained about 16 pounds in 2 months and I'm definaty leaner as my mid section is slightly visable now(in the correct lighting..lol). Couple bumps in the road with lots of work related travel and short vacation trip. Short period of over-training has hindered some gains as well with regards to exercises requiring the lower back. Have been keep a load off it as best as possible (like standing military press to seated).

Will be doing LEGS today and hope to get a solid 5 reps at 235# (weak, i know but I'm giving it all my chicken legs got)

Thus far, happy with the results and looking forward to platue around spring time...then the gear gets added.

 

[Aztech]

Leg workout:
Squat
135#x10
225#x5
235#x5
245#x3
245#x2
225#x4

Leg Press
4 plates each side for 10 reps
5 plates each side for 8 reps

Seated Calf Raise
2 plates for 10 reps
3 plates for 10 reps
4 plates for 7 reps

Spent...Time for Turkey

 

[Winter]

Good workout man

 

[AngryMuscles]

mmmmmmmmmmmmmmmmmmmmmmmmmmm protein. enjoy!

 

[Aztech]

After Thanksgiving Special...CHEST:

Flat Bench
135#x10
185#x5
205#x5
225#x5
235#x5
245#x3

Hammer Strength Wide-Grip Incline Press
1 plate each side for 10 reps
added 25# each side for 10 reps
added another 25# for 8 reps

Pullovers:
55#x10 reps
60#x10 reps

Not much gain since the last...one more rep on the last bench set, but I was rushed with only 35 minutes to workout before the gym closed.

 

[mister69]

nice workouts nice and to the point

 

[Aztech]

Back workout:
Deadlift
135#x8
225#x5
245#x5
265#x5
285#x5
315#x5

'xplode' Lat pulldown
2 plates each side for 10 reps
above plus 25lbs each side for 10 reps

Seated Cable Row
120#x10
135#x10

Dumbbell curls
30#x10reps
30#x8 reps

few minutes of ab work

Lower back still sits as my weak point in the deadlift..might get a belt but would like to get up to 400 again before pulling the belt out.

 

[Winter]

If you really feel like you need the belt for support, go for it. I always put it on whenever I go heavier than 315. It might just be a mental thing, but it sure does help.

If you need a stronger lowerback, do some hyperextentions / still legged deadlifts. Those exercises will most definitely give you a strong lowerback.

Good workout.