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  1. #1
    Registered User DocColossus's Avatar
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    Team Ground Zero's GROUP Training Journal!

    That's right! TGZ members, post your workouts in your own threads, post them in a friends, email them to your mama's, but be sure you throw each and every workout in this thread too!!!

    BenReilly
    Kitarpyar
    Myself
    Ninjinja
    DavisForeman
    Ox
    Grim
    FitPilot
    Bob
    EVERYONE ELSE on this site that's a part of TGZ...

    I'm calling you out!!!! Throw the info in here, no need to go into discussion, but throw your workouts in here, best and easiest way for all of us to keep tabs on one another and follow progress, and help inspire others!!

    I'll post my first workout in here tomorrow/today (1-8-2010).
    Member: Team Ground Zero.

    Eat big, train hard, and GIVE IT HELL.

    Check out my other journal at:

    http://muscleandbrawn.com/forums/training-logs/1843-doccolossus-aint-nuthin-but-do-training-log.html
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  2. #2
    TGZ kitarpyar's Avatar
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    Here ... we ... go ...

    Ok, let me start off with my current program (full-body linear progression stuff, yeah I am still at a beginner level ) ...


    Goals (in order of importance)
    1. Strength in the following 6 specific lifts
    - Flat bench press
    - Military Press
    - Powerclean
    - Deadlift
    - Back squat (PL style parallel squat)
    - Front squat (ATG)
    2. Gain muscle (this is a bb website after all )
    3. Not get fatter. Actually, hope to lean out a bit.


    The routine

    Workout - A
    Cleans (pull)
    Military Press (push)
    Back squat (legs)


    Workout - B
    Deadlifts (pull)
    Bench Press (push)
    Front squat (legs)
    Accessory work
    Pin press (to improve my bench)

    Set and rep scheme
    Main lifts: 5 sets x 5 reps (3 for cleans) - ramping up weights to top 2 sets + 6th for 2 reps (1 for cleans) + 7th set is a rep-out (set PR for reps). weight used will be same as 3rd set.

    Rest intervals
    1 min between ramping up sets. 2 min before the 4th - 7th sets.

    Weights / progression scheme
    Weights will start @ 85% of my current 5RM (i.e. about 2/3 of 1RM). Progress by 5% each workout till the starting 5RM is reached. Progress by 2.5% there on.

    Re-setting weights / deloads
    Reset when I cant get more than 4 reps in the 5th set. The re-set weights will be 85-90% of the weight at which I stall. Deloading will be done over 2 workouts when I start stalling in most of the lifts. Deload weights will NOT be less, but # of reps will be reduced to 2, instead of 5. Plus the 2 rep set and the rep-out set will be skipped.

    Frequency
    Train 3 x week.
    week 1: A / rest / B / rest / A / rest / rest
    week 2: B / rest / A / rest / B / rest / rest
    repeat

    Diet
    Recomp diet, the simplest possible. Eat at maintenance, without any fancy macro cycling etc, although may resort to that at a later stage if needed.

    Should point out that as of now though, I am not doing any accessory work, except for pecs (pin press).

    I will start posting my workouts here next week onwards, hopefully by that time everyone would have put up their workout templates.
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  3. #3
    Shut up and train BenReilly's Avatar
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    subbed up...I'll post my program and whatnot later tonite. good idea
    "You want science and studies? F*** you. I've got scars and blood and vomit." - JW
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  4. #4
    Bigger is better... ricka182's Avatar
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    ricka182 is offline
    Sub'd...but no real data for me to post really. I'm cutting down, and doing mostly cardio and maybe a few sets for chest and back. I'm trying to get to mid-February, and then I'm starting a monster bulk. All new supps, all new program, and caloric intake closer to Doc; somewhere near 5-6k daily...

    Once it gets closer to that, I'll post a full breakdown and schedule...

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  5. #5
    Abiad's Army DavisForman's Avatar
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    DavisForman is offline
    Awesome Idea!

    lmfao, how many subscribtions do you guys have? This is getting ridiculous for me. This makes number 17!
    Bench: 215x12 (17/12/2011) PR since torn RC

    "Being the best in your circle is not enough; you have to think bigger to become a champion. Don’t think like a small fish in a big pond or else when you get to the ocean you’ll be eaten alive." - Fouad Abiad

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  6. #6
    Team Ground Zero ninjinja's Avatar
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    ninjinja is offline
    Subbed in buddy... I will start posting in here A.S.A.P.
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  7. #7
    Registered User Wolf-Baron's Avatar
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    rememeber me guys?

    longtime no see


    subbed
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  8. #8
    Director:Team Ground Zero grim83's Avatar
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    Hey Guys Nin is pestering me about this (Ok only 1 pm but still lol) anyways, as of now im on a westside type program, i'll try to remember to post my workouts here, but to be honest i probably wont, i barely remember to post in my own unless its on the top (i'm not using the old one on here, got one over on mab.com). so cheers happy new year and good luck
    my thread https://igoodies.000webhostapp.com/?viagra=showthread.php?t=11891327
    My new site http://sites.google.com/site/grim83/


    It isn't that they cant see the solution.
    It is that they cant see the problem.
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    by a man who is determined to succeed.
    -Brooks Kubik
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  9. #9
    Team Ground Zero ninjinja's Avatar
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    ninjinja is offline
    So Today was Shoulders and Tris

    DB Press- 3x7
    1X20

    Bentover DB lateral rasies
    3X7
    1X20

    Cable lateral raise
    1x10
    2x8

    CG Bench
    3x8
    1x20

    Skull Crushers
    3x to failure

    Rope pull Downs
    3x to failure
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  10. #10
    Registered User Wolf-Baron's Avatar
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    copy and pasteing my log:

    Upper Body

    "1"



    Date: 1/08/2010 4:59pm
    Hours of Sleep: 8 hours
    Duration: 55 minutes
    Spotter: None
    Personal Record: None

    Exercise:

    • BB Flat Bench: 135x8; 225x5; 245x3-Dropset-225x3-Dropset-135x8 (Paused on chest) *20 second rest*
    • Incline Bench: 135x8; 185x5; 205x3; 225x2-Dropset-135x8 (Paused on chest) *20 second rest*
    • Weighted Dip: 30x8; 30x8; 30x8
    • Pec Deck: 90x8; 140x8; 180x8 (slow and controlled)
    • BB Curl: 65x8; 65x8; 65x8 (Super Strict) *30 second rest*

    *Pre workout meal*
    • None

    *Post workout meal*
    • (4) 3 musketeers candy Bars
    • 1 Twix
    • Burrito


    ****Song of The Day****

    http://www.youtube.com/watch?v=giHvJXITKHA

    -Notes-
    • Felt Rushed. But all was alright

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  11. #11
    TGZ kitarpyar's Avatar
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    Hey baron, nice workout. You keep changing your user name lol. I think it has gone from baron-divined to HIPump to the current one, right?
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  12. #12
    Registered User Wolf-Baron's Avatar
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    Wolf-Baron is offline
    Originally Posted by kitarpyar View Post
    Hey baron, nice workout. You keep changing your user name lol. I think it has gone from baron-divined to HIPump to the current one, right?
    actually it went from 13thug13, baronthedivined, HIpump, now the last change is Wolf-Baron

    Lmao
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  13. #13
    Team Ground Zero ninjinja's Avatar
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    Todays workout LEGS:
    Leg Press:3x8
    1x25
    each set followed by calve press to failure

    Squats; 3x-failure
    1x25

    Walking dumbell lunges: 3x entire length of gym and back

    Weighted calve raise 3x-failure
    ... not sure what its called but calve raise against the wall with ball between you and the wall.... 3x to failure
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  14. #14
    Bigger is better... ricka182's Avatar
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    ricka182 is offline
    Originally Posted by DavisForman View Post
    Awesome Idea!

    lmfao, how many subscribtions do you guys have? This is getting ridiculous for me. This makes number 17!
    17...that's it? haha I had 47 last week. I just went through and unsub'd from a bunch..I think I'm down to 21 now..
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  15. #15
    Team Ground Zero ninjinja's Avatar
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    ninjinja is offline
    Originally Posted by ricka182 View Post
    17...that's it? haha I had 47 last week. I just went through and unsub'd from a bunch..I think I'm down to 21 now..
    Yeah I did the same... get rid of ones that are inactive buddy!
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  16. #16
    Bigger is better... ricka182's Avatar
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    ricka182 is offline
    Originally Posted by ninjinja View Post
    Yeah I did the same... get rid of ones that are inactive buddy!
    That's what I did... I had 11 threads in which someone asked a question and I answered, and then the OP never came back.. I only keep the Doc's threads, my log, Shao's log, and a few others now. I have my settings to auto-sub to all threads, so if I post a bunch in one day it builds pretty quickly.. I should probably try to get a life, but then I think to myself, this is my life...lol
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  17. #17
    Team Ground Zero ninjinja's Avatar
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    Yeah I don't auto sub!!! otherwise mine.. lol wouldn't grow anymore!! I tend to stay to a few of them now... I read through so many, but don't find anything worth poting most of the time!
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  18. #18
    Team Ground Zero ninjinja's Avatar
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    Probably why my greens are so low haha, but I never cared about them!
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  19. #19
    TGZ shaolinkiwi's Avatar
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    Current Routine

    Alright as requested by the doc here's what I'm up to and why..

    First off it's summer here so I'm looking to lean out. In order to achieve this I have designed a program that:

    1. Focus the majority of my time on weight training to get lean instead of focusing on cardio training.

    2. Replaced traditional moderate intensity long duration cardio with high intensity shorter duration anaerobic training such as wind sprints and interval training. (off days)

    3. Aim to Utilize multi-joint exercises instead of single joint exercises for the majority (if not all) of my training routines.

    4. Focus on free weights instead of machines for the majority (if not all) of my training.

    5. Aim to Increase the intensity of my workouts by focusing on exercises in which I complete more ?work? by moving significant quantities of weight for larger distances (e.g. barbell clean & presses or one arm snatches constitute much greater quantities of work than shoulder shrugs or calf presses)

    6. Keeping my workouts shorter but intense; as I think best results will most likely come from keeping my workouts between 30-60 minutes in length without exceeding approximately one hour to reduce catabolism.

    By following these I'm hoping to have stressed pretty much every muscle in my entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which my body must do more work (repair more muscle) to recover from the full body workout.

    Hence, my RMR (Resting Metabolic Rate) is increased a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to a cardio and single joint exercise based workout.

    I'm following an ABA / BAB schedule doing this for 6 weeks then looking to something else.

    The A Workout

    3 minutes high intensity jumping rope
    One arm dumbbell snatches - 1 x 10
    3 minutes rowing machine
    Dumbbell squat and presses - 1 x 10
    3 minutes high intensity jumping rope
    Feet elevated pushups - 2 reps short of max
    Bodyweight rows up to smith bar with feet elevated on bench - 1 rep short of max
    Dumbbell squat and presses - 1 x 10
    3 minutes high intensity stair climbing
    One arm dumbbell swings - 1 x 8 each arm, reduce weight and 1 x 8 each arm again
    Feet elevated pushups - 2 reps short of max
    Bodyweight rows up to smith bar with feet elevated - 1 rep short of max
    3 minutes high intensity jumping rope


    The B Workout
    3 minutes rowing machine to warm up

    SUPERSET
    Standard deadlifts - 4 x 5
    Flat bench dumbbell chest presses - 4 x 8

    EXERCISES IN SEQUENCE WITHOUT SUPERSETS
    Pull-ups - 1 x near max reps
    Lat pulls - 1 x 10
    3 minutes intense jumping rope
    Walking dumbbell lunges - up and back appox 20yds
    3 minutes stair climber
    Dumbbell step-ups - 1 x 12 each leg
    Chin-ups - 1 x near max reps
    Lat pulls - 1 x 10
    3 minutes intense jumping rope
    Wind, Rain, Phoenix

    Hatfields FAQ
    https://igoodies.000webhostapp.com/?viagra=showthread.php?p=335396201&postcount=1#post335391691
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  20. #20
    TGZ kitarpyar's Avatar
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    kitarpyar is offline
    Originally Posted by shaolinkiwi View Post
    SUPERSET
    Standard deadlifts - 4 x 5
    Flat bench dumbbell chest presses - 4 x 8
    ^^^ This will give you pure joy. I am doing bench and deads on same day too, but no supersets for me. This should be real intense.
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  21. #21
    TGZ shaolinkiwi's Avatar
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    Originally Posted by kitarpyar View Post
    ^^^ This will give you pure joy. I am doing bench and deads on same day too, but no supersets for me. This should be real intense.
    Man you ain't kidding it's a killer! After the deads I'm huffing an puffing like a dragon on heat, then I gotta head to the bench and push out some more heavy reps.

    But your right freaking I love it.
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    Originally Posted by shaolinkiwi View Post
    Alright as requested by the doc here's what I'm up to and why..

    First off it's summer here so I'm looking to lean out. In order to achieve this I have designed a program that:

    1. Focus the majority of my time on weight training to get lean instead of focusing on cardio training.

    2. Replaced traditional moderate intensity long duration cardio with high intensity shorter duration anaerobic training such as wind sprints and interval training. (off days)

    3. Aim to Utilize multi-joint exercises instead of single joint exercises for the majority (if not all) of my training routines.

    4. Focus on free weights instead of machines for the majority (if not all) of my training.

    5. Aim to Increase the intensity of my workouts by focusing on exercises in which I complete more ?work? by moving significant quantities of weight for larger distances (e.g. barbell clean & presses or one arm snatches constitute much greater quantities of work than shoulder shrugs or calf presses)

    6. Keeping my workouts shorter but intense; as I think best results will most likely come from keeping my workouts between 30-60 minutes in length without exceeding approximately one hour to reduce catabolism.

    By following these I'm hoping to have stressed pretty much every muscle in my entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which my body must do more work (repair more muscle) to recover from the full body workout.

    Hence, my RMR (Resting Metabolic Rate) is increased a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to a cardio and single joint exercise based workout.

    I'm following an ABA / BAB schedule doing this for 6 weeks then looking to something else.

    The A Workout

    3 minutes high intensity jumping rope
    One arm dumbbell snatches - 1 x 10
    3 minutes rowing machine
    Dumbbell squat and presses - 1 x 10
    3 minutes high intensity jumping rope
    Feet elevated pushups - 2 reps short of max
    Bodyweight rows up to smith bar with feet elevated on bench - 1 rep short of max
    Dumbbell squat and presses - 1 x 10
    3 minutes high intensity stair climbing
    One arm dumbbell swings - 1 x 8 each arm, reduce weight and 1 x 8 each arm again
    Feet elevated pushups - 2 reps short of max
    Bodyweight rows up to smith bar with feet elevated - 1 rep short of max
    3 minutes high intensity jumping rope


    The B Workout
    3 minutes rowing machine to warm up

    SUPERSET
    Standard deadlifts - 4 x 5
    Flat bench dumbbell chest presses - 4 x 8

    EXERCISES IN SEQUENCE WITHOUT SUPERSETS
    Pull-ups - 1 x near max reps
    Lat pulls - 1 x 10
    3 minutes intense jumping rope
    Walking dumbbell lunges - up and back appox 20yds
    3 minutes stair climber
    Dumbbell step-ups - 1 x 12 each leg
    Chin-ups - 1 x near max reps
    Lat pulls - 1 x 10
    3 minutes intense jumping rope
    If I wan't still trying to bulk I would totally steal your routine... its looking good and well laid out!!!
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  23. #23
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    Originally Posted by ninjinja View Post
    If I wan't still trying to bulk I would totally steal your routine... its looking good and well laid out!!!
    Copy/paste > save that bad boy for when you do cut. It's a sound routine got 4 ppl at my gym doing it now. At this rate I'm gonna start charging
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    With the risk of looking like a fool... what is a one armed snatch???? to me it sounds like something I met in the bar last week!!
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  25. #25
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    Lol never mind I figured it out!
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  26. #26
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    Originally Posted by ninjinja View Post
    With the risk of looking like a fool... what is a one armed snatch???? to me it sounds like something I met in the bar last week!!
    strong lulz
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    copy and pasted

    Military Press:
    110x5
    125x5
    145x5

    Dips:
    BWx10
    +25x10
    +45x10
    +70x10
    +90x8 (good thing I got my feet down in time cause I stalled out BAD goin for rep 9 lol)

    DB Lateral Raises:
    55sx8
    50sx8
    45sx8
    45sx8
    40sx8
    40sx8
    30sx12
    25sx15

    V-Bar Pressdowns:
    5 sets x 10-15
    except the last set was the whole stack x 7......yes, the whole stack

    Seated Machine Press:
    3x7-12

    Rear Cable Flyes:
    3x8
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    hey do any of you guys have the quote, it ends with something like "the iron doesn't lie" or "200 pounds is 200 pounds".....? thanks in advance....just need a little extra motivation...
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    Originally Posted by BenReilly View Post
    hey do any of you guys have the quote, it ends with something like "the iron doesn't lie" or "200 pounds is 200 pounds".....? thanks in advance....just need a little extra motivation...
    no problem. Here you go -

    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

    A damn nice quote this is, and about as motivational as they come.
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    Originally Posted by kitarpyar View Post
    no problem. Here you go -

    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

    A damn nice quote this is, and about as motivational as they come.
    thanks Kit...knew youd come through haha
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