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chuckzilla
07-13-10, 7:50 pm
i started a 5/3/1 routine today to bring up my one rep max on bench press. i bench on tuesdays and am training for a competition. 1st set 175 x 5 2nd set 200 x 5 3rd set 230 x3( i was supposed to get 5) 4th set 230 x 2 (this set was to failure) i am going to try these wieghts again next week and go for 230 x 5 on the third set.

wedge
07-13-10, 8:00 pm
Subbed brother.

You need to reduce the number you are basing your percentages off of. Your all out set needs to have more than two reps. Way more.
What accessory exercises are you doing? These should stay in the 6-10 reps.

chuckzilla
07-13-10, 8:06 pm
thank you brother, you are right. i need to refigure my wieghts after reducing my one rep max. all i do on tuesday is bench but on thursday i will do incline dumbell presses, flat dumbell presses and cable crossovers. i will do 4 or 5 sets of each for 6-10 reps. thank you for the help.

DANO
07-13-10, 10:18 pm
Found ya! subbed

chuckzilla
07-15-10, 7:58 pm
did some chest work today. incline dumbell press 4x12 with 65s. flat dumbell press 1x12 with 65s then 3x8 with 100s. cable crossover 4x12 with 32.5. wanted to get a good pump after my meltdown last tuesday. felt pretty good, now i have to wait until this coming tuesday to bench again.

DANO
07-15-10, 8:24 pm
Not bad, more than I can do! <grin>

chuckzilla
07-16-10, 7:53 pm
thank you dano,

chuckzilla
07-16-10, 8:00 pm
how many reps do you guys recommend i get on the failure (all out) set of the 5/3/1 routine before moving on to more weight?

C.Coronato
07-20-10, 9:34 am
Welcome my man. How old are ya?

chuckzilla
07-20-10, 10:07 am
44 years old. started lifting when i was 40.

chuckzilla
07-20-10, 6:53 pm
yea, 2nd 5/3/1 workout today. did much better than last week. 180x3, 210x3, 235x3, 215x5 225x3.... the 4th set i lowered the weight because i hit failure doing the 3rd set and wanted to get some more reps. the 5th set was added on just to go to failure again. i feel this was an improvement over last week and next week will be even better.

DANO
07-20-10, 7:03 pm
looks good c-z! glad you are happy with it... nowhere to go but up!

chuckzilla
07-20-10, 8:48 pm
thanks dano

wedge
07-21-10, 12:15 pm
how many reps do you guys recommend i get on the failure (all out) set of the 5/3/1 routine before moving on to more weight?

As many as you can gut out. If it is some obscene number like 20+ your starting weight is too light. Low reps, like less than 4ish, the weight is too heavy.

How you liking 531?

chuckzilla
07-21-10, 7:51 pm
thank you for the information wedge. i was not sure about 5/3/1 after the first workout but i like it now and cant wait for tuesdays. on thursday i will be doing some higher rep dumbell and cable work for chest also. if i start to feel this is not working i will drop the thursday part of my chest workout and focus on just the 5/3/1 and getting ready for the competition.

chuckzilla
07-27-10, 6:24 pm
3rd week of 5/3/1 for my bench press. 195x5, 225x3, 250x2, 225x3, 195x8. on my third set i did a negative after getting two on my own. i worked my way back down after that. i am happy with this workout, 250x2 is a pr.

chuckzilla
07-30-10, 2:20 pm
good shoulder and bicep workout today. preacher curl 1x8 65# 1x4 115# 1x2 125# 2x10 65# upright row 4x10 65# seated dumbell curl 1x5 40# 1x5 45# 1x4 50# 2x8 40# seated lateral raises 3x10 25# 2x12 25# concentration curl 1x10 25# 5x8 30# 1x12 25# dumbell shrug 3x20 100# 1x24 100# used fst-7 for the concentration curls.

chuckzilla
08-02-10, 6:55 pm
monday- did legs today. sqaut, 1x10 180# 1x6 240# 2x6 260# leg press, 1x6 400# 3x6 425# (this was a pr) calf raises 4x30 200# leg extension, 4x12 150#. i also did preacher curls 1x10 65# 1x3 115# 3x6 85# very happy with the leg workout.

chuckzilla
08-03-10, 6:25 pm
bench press today using 5/3/1. 175x5,200x5,225x3,200x7,200x6,225x2. needed 5 reps on the third set. the last three sets were added on.

chuckzilla
08-05-10, 8:10 pm
shoulders, incline dumbell press,1x10 65# 3x10 80# upright row,1x10 65# 3x10 75# lateral raises,6x10 20 1x8 25# front raises, 45#plate 5,7,7,8, low pulley lateral raises,4x6 17.5#....normally i have been doing chest and tricep on thursday, switching to shoulders,adding tricep to fridays workout.lateral raises were done one arm at a time leaning to the side.

chuckzilla
08-06-10, 7:30 pm
friday- bicep/tricep,,, preacher curl,1x6 65# 1x6 85# 1x4 115# 1x2 125# 1x2 115# then two negatives. rope pushdown, 1x12 52.5# 1x10 57.5# 1x12 62.5# 1x12 67.5# 1x10 67.5# concentration curl 6x12 30# 1x13 30# dumbell wrist curl, 3x16 30# 1x12 30# tricep extension(machine) 1x10 170# 2x10 190# 1x12 210# seated dumbell curl 4x14 25#. 115 for 4 on the preacher curl is a pr.

chuckzilla
08-08-10, 5:32 pm
after saturday and sunday off i do legs on monday. not this monday, my family and i are going out of town for the day. be back on tuesday and my regular lifting schedule.

chuckzilla
08-10-10, 6:56 pm
tuesday-bench press... 175x3,200x3,220x3,260negative,260negative,225x2. this was using 5/3/1 on my fifth week. i am not liking the 5/3/1 routine and feel it is not doing much for me. starting next tuesday i am going to a rest-pause workout to increase my one rep max.

chuckzilla
08-11-10, 7:19 pm
wednesday-back... deadlift1x5 225# 1x3 315# 1x1 365# 1x1 385# 1x3 315# chin ups( with 25#)6,7,7 (with 10#)10 partial deadlift,1x1 405# 1x1 495# lat pulldown, (fst-7) 6x7 150# 1x10 120# t-bar,4x5 135#

chuckzilla
08-12-10, 6:17 pm
thursday-shoulders... upright row,1x10 50# 1x15 70# 1x12 80# 1x12 90# 1x14 50# barbell shrug 1x20 180# 1x20 230# 1x15 250# 1x14 320# dumbell shrug 2x20 100# 2x22 100# lateral raises, 6x10 25# 1x12 25# upright row 1x15 50# usually do shrugs on back day but again focused on lats. shoulder day is focused on middle delts.

chuckzilla
08-14-10, 6:48 pm
did not get to work out friday. worked a double shift. legs on monday.

DANO
08-14-10, 10:11 pm
Looking good in here Chuck! lots of reps on that shoulder day... Ya, I am a fan of doing traps on shoulder day, but they usually get blasted doing my deads also.

chuckzilla
08-15-10, 7:17 pm
thank you dano, it's good to hear you guys with experience say something motivating.

chuckzilla
08-16-10, 6:34 pm
monday-legs... sqaut, 1x10 180# 3x10 230# leg press 4x6 400# seated calf raises,7x26 300# leg extension, 5x12 130#

chuckzilla
08-17-10, 6:20 pm
tuesday-bench press... 1x5 205# 1x2 230# 1x2 235# 1x2 240# 1x5 210#

chuckzilla
08-18-10, 6:08 pm
wednesday-deadlift...1x5 225# 1x5 315# 1x1 405# tried 405 a second time and missed,tried 405 a third time and missed. 1x2 315# after the 1x1 405# i was out of energy. cant explain it, just could not gather my strength.

DANO
08-18-10, 8:37 pm
wednesday-deadlift...1x5 225# 1x5 315# 1x1 405# tried 405 a second time and missed,tried 405 a third time and missed. 1x2 315# after the 1x1 405# i was out of energy. cant explain it, just could not gather my strength.

Dont worry about it chuck, the deadlift is a weird one, somedays you can pull a ton, others the warmup kills you... just keep pullin!

chuckzilla
08-19-10, 1:03 pm
Dont worry about it chuck, the deadlift is a weird one, somedays you can pull a ton, others the warmup kills you... just keep pullin!

thanks again dano, i have done 405 for three and 435 for one just rescently. but on that one day i just could not move anything. i will deadlift again wednesday of next week and hopefully do better.

chuckzilla
08-19-10, 1:10 pm
thursday-shoulders...incline dumbell press,6x14 55# 1x10 80# dumbell shrug, 5x15 100# upright row, 1x12 35# 6x12 55# lateral raises(both arms) 6x10 30# front raises, 4x10 25# lateral raises(one arm at a time)6x10 20# 1x16 20# the first two exercises were extra then i focused on side delts.

Thrawn
08-19-10, 1:12 pm
wednesday-deadlift...1x5 225# 1x5 315# 1x1 405# tried 405 a second time and missed,tried 405 a third time and missed. 1x2 315# after the 1x1 405# i was out of energy. cant explain it, just could not gather my strength.

I second Dano on that.
The deadlift is a strange one at times. I have had days when warming up with 300 felt like i would snap in half. A week later i would do the same weight without even considering a belt.
Just keep at it and remember that these days are just part of the game. You may not like them, but they WILL be there sometimes.

chuckzilla
08-20-10, 11:35 am
friday-bicep.. preacher curl,1x6 65 1x6 85# 1x3 115# 1x1 125# 2x12 65# seated dumbell curl 7x10 30# dumbell spider curl, 4x6 35# concentration curl, 2x20 20# dumbell wrist curl, 4x14 30# good pump with the seated dumbell curl. used less weight on the con curl to get higher reps.

chuckzilla
08-24-10, 6:43 pm
my gym is closed this week for repairs but i am still going to my friends house on tuesday to bench press and wednesday to deadlift. tuesday-bench press... 1x8 185# 1x5 205# 1x6 215# 1x6 205#

chuckzilla
08-25-10, 6:23 pm
wednesday-deadlift... 1x5 225# 1x5 315# 1x2 365# 1x1 385# 1x1 365# 1x5 315# feel much better than i did after last weeks mess.

chuckzilla
08-30-10, 1:22 pm
monday-legs... standing calf raises,6x20 90# 1x12 140# sqaut, 1x10 180# 5x5 230# leg press, 1x12 245# 1x6 345# 1x4 400# 1x4 455#(pr) 1x12 300# 1x12 200# leg extension 4x10 150#

chuckzilla
08-31-10, 5:19 pm
tuesday-bench press... 1x8 155# 1x3 235# 1x2 235# 1x2 225# 1x3225# the last four sets were done using rest-pause with 45 seconds between each set. 1x1 260# i was really surprised to get the 260 after doing the rest-pause. happy with this workout.

chuckzilla
09-02-10, 6:13 pm
thursday... pull ups, 1x6, 4x6 25# lat pulldown, 5x7 150# lateral raises,4x10 20# upright row, 4x6 65

The Sun
09-04-10, 6:31 am
thursday... pull ups, 1x6, 4x6 25# lat pulldown, 5x7 150# lateral raises,4x10 20# upright row, 4x6 65

good workout there.
what routine do you follow right now? I'm not a big fan of training muscle groups, rather training motions or splitting to lower\upper body 4 times a week.

chuckzilla
09-05-10, 7:39 pm
good workout there.
what routine do you follow right now? I'm not a big fan of training muscle groups, rather training motions or splitting to lower\upper body 4 times a week.
i was doing legs on monday,bench press on tuesday,deadlift on wednesday,shoulders on thursday and bicep/tricep on friday. that is changing this week to bench press on monday,chest/arms on tuesday,deadlift on wednesday,back/tricep on thursday and legs bicep on friday. a couple things i need to point out,benching on monday and deadlifts on wednesday are done at a friends house with limited equipment. we are training for a local bench press competition in november and i just prefer to deadlift there because we push each other hard. tuesday,thursday and friday are done at the ymca and are geared more towards bodybuilding. my chest/arm workout on tuesday will be some incline work to further build my chest after benching the day before. the back/tricep workout on thursday will include rows,pulldowns,pull ups and shrugs after my deadlifts on wednesday. and for now i want to hit bis and tris twice a week. i will use this template but rotate different exercises every day except monday and wednesday. then in three or four months, probably after the bench competition, i will change things again.

chuckzilla
09-06-10, 6:35 pm
monday-bench press... 1x12 155# 1x10 185# 1x8 195# 1x8 205# 1x12 185# as you can see, this phase of the rest-pause routine had us lower the wieght and go for 8 to 12 reps per set. my chest feels good and i am happy with the workout.

The Sun
09-06-10, 6:51 pm
monday-bench press... 1x12 155# 1x10 185# 1x8 195# 1x8 205# 1x12 185# as you can see, this phase of the rest-pause routine had us lower the wieght and go for 8 to 12 reps per set. my chest feels good and i am happy with the workout.

nice job zilla.

chuckzilla
09-07-10, 6:11 pm
thank you sun.....tuesday-incline dumbell press 1x10 60# 2x10 80# 1x6 85# tricep extension(machine) 1x12 130# 1x8 150# 2x6 170# lateral raises 7x6 25# upright row 2x10 55# 2x6 75# rope pushdown 2x20 42.5# 1xfailure 42.5#

Thrawn
09-07-10, 6:35 pm
Looking good, chuckzilla! Keep at it, big man!

chuckzilla
09-08-10, 6:31 pm
thank you thrawn! wednesday-deadlift, 1x6 225# 1x3 315# 1x1 405# 1x3 315# 1x5 315# 1x10 225#

chuckzilla
09-09-10, 8:01 pm
thursday-back... wieghted pull ups 4x6 25# lat pulldown 7x7 150# t-bar 4x8 95#

Thrawn
09-10-10, 3:09 am
Short and sweet workouts, chuckzilla!
Those are the best! Heavy compounds is where its at =))

chuckzilla
09-10-10, 8:13 pm
friday-legs... sqaut,1x10 135# 1x8 225# 1x2 315# 1x1 365# 1x10 225# seated calf raises, 1x20 200# 1x15 400# 1x14(f) 495# 1x10(f) 585# leg extension, 1x10 190# 1x8 230# 1x5 250# leg extension super set(60 seconds rest)1x5 30# 1x10 70# 1x15 90# 1x20 110# 1x25 130# 1x25 150# leg curl, 1x10 90# 1x10 110# 1x10 130#

chuckzilla
09-13-10, 5:50 pm
monday-bench press...1x10 155# 1x5 210# 1x3 225# 1x2 235# 1x2 235# 1x6 210# 1x4 225# 1x15 155#

chuckzilla
09-14-10, 5:50 pm
tuesday-more chest....cable crossover 2x10 22.5# dumbell bench press 1x10 80# 1x10 90# 1x5 100# 1x10 60# incline dumbell press 1x10 65# 1x8 70# 1x10 80# 1x10 60# machine press 2x6 130# super set 1x15 90# 1x6 70# 1x6 50# pec deck 3x6 190# i did bench press yesterday, alot of these rep numbers are failure.

Thrawn
09-14-10, 5:52 pm
Big workouts, gotta love it!!

chuckzilla
09-15-10, 6:02 pm
thank you big thrawn. wednesday-deadlift... 1x6 225# 1x3 315# 1x1 365# leg press 1x10 400# ok, i am defiently overtraining. i tried 410 on deadlifts and failed. i have done 410 before. no strength. my bench has been the same for months now. i am going to start doing deadlifts every two weeks instead of once a week. also i am taking next week off bench pressing.

DANO
09-15-10, 8:23 pm
Chuck, I think you are on the rifht track about "overtraining", but I think you might lower the reps some and try for a 1RM. Spacing and timing of the workouts are key in success, but you know this. I would just keep the deads lighter with reps, and do chest once a week with a 3rd week push with a rep scheme like 10, 5, 2, 1, 1, 1, 0.. ya follow? dont burn out with early reps. just my opinion buddy.

Thrawn
09-16-10, 4:20 am
OR maybe just think up a new training method altogether. After a while, every program will become less effective.
I have also noticed you sometimes train chest two days in a row. That is normally not the way to go.

If you feel overtrained, or think you are going down that road, rethink your strategy.

Most of the time when i notice that my program is becoming less effective or going the wrong way i will take one or two 'fun' weeks.
In those max two weeks i will go to the gym and do whatever i like. No program, no rules, no hassles. Just put in good work. That will get you thinking about other ways to train, new exercises etc...
Just my thought on this.

chuckzilla
09-16-10, 8:13 pm
thank you guys, i will lower my deadlift wieght and go for reps for awhile, also starting chest once a week. my routine is going to change some. also starting deadlifts every other week. once i get everything figured out i will let you know. some things have to be done on a certain day because i go to a friends house.

chuckzilla
09-16-10, 8:16 pm
thursday-traps... barbell shrug, 1x12 225# 1x10 315# 3x4 405# 1x12 315# 2x22 225# drop set 405x6 315x12 225x20 dumbell shrug,3x12 100#

Thrawn
09-17-10, 4:49 am
Experimentation is key, chuckzilla! I commend you on taking these steps. Sometimes you gotta step backwards a little to find the way forward again.
Experimenting is exactly what you need to find out what and how things work for you.
We are all different and even tho the general routines and truths around here have a lot of merit, everyone has their own small deviations that work better or worse.

Good luck with the experiments, keep us updated =)

chuckzilla
09-20-10, 5:47 pm
monday-had the day off work so two workouts-a.m. preacher curl,7x10 65# seated dumbell curl,5x7 30# standing calf raises, 1x25 90# 3x25 110# concentration curl, 2x10 25# p.m. bench press, 1x8 155# 1x8 195# 1x6 215# 1x5 220# 1x8 200# 1x25 135#

DANO
09-20-10, 9:02 pm
Looks good chuck. I remember when I used to do double-days... brutal

Thrawn
09-21-10, 4:00 am
Sick work, chuckzilla! Awesome!

chuckzilla
09-21-10, 5:21 pm
tuesday-shoulders... military press,1x8 50# 1x6 90# 1x6 110# 1x1 140# 1x6 110# upright row, 4x12 50# lateral raises,4x8 30# bent over lateral raises, 4x12 15# lateral raises,3x8 25#.

chuckzilla
09-22-10, 6:16 pm
wednesday-deadlift... 225# x 12,10,10,11

chuckzilla
09-23-10, 6:21 pm
thursday-back.... weighted pull ups,1x8 10# 2x6 25# 1x4 25# lat pulldown 1x10 150# 2x7 165# 1x5 180# 1x15 120# seated row,2x10 180# 1x8 195# 1x6 180#

The Sun
09-23-10, 6:39 pm
nice job zilla. go heavier on them deads, no need to go for high reps there. just lift heavy shit!

Thrawn
09-24-10, 3:45 am
Good stuff, chuckzilla!

Agreed on the deadlifts. 5 reps is more then enough, just add plates =)

chuckzilla
09-24-10, 7:17 pm
thanks guys, i am going to skip deads next week, the following week i will add some plates. friday-legs... leg press,1x8 200# 1x10 400# 1x4 500# 1x4 525# 1x4 500# drop set 400x10 300x6 200x10 standing calf raises, 1x22 90# 1x22 180# 1x12 230# 1x8 270# 1x22 180# leg extension, 1x10 130# 1x10 150# 1x10 170# 1x6 190# super set 50x5 70x10 90x15 110x20 then on to bicep- seated dumbell curl, 1x8 45# 1x10 40# 1x6 50# 2x10 40# one arm cable curl 7x12.5 then 17.5 to failure. two arm cable curl 1x10 27.5# 1x10 37.5# 1x10 47.5 1x10 37.5

chuckzilla
09-27-10, 6:20 pm
monday-bench press... 1x6 155# 1x3 235# 1x1 270# 1x1 255# 1x1 245# 1x2 225# 1x2 225# last five sets was a drop set with a minute between each set.

chuckzilla
09-28-10, 6:52 pm
tuesday-shoulder&bicep... lateral raises, 7x12 20# rope preacher curls, 2x20 27.5# 2x14 27.5# 1x20 27.5# upright row,1x10 50# 3x10 60# seated dumbell curl 4x10 35# bent over lateral raises, 3x15 15#

chuckzilla
09-30-10, 1:13 pm
thursday-lats&tricep... dumbell row, 1x6 100# 4x6 120# 1x6 130# straight arm lat pulldown, 4x10 45# tbar 1x10 90# 1x6 135# drop set 135x6,120x5,110x5,100x3,90x3, lat pulldown,7x6 135# one arm reverse pushdown,4x10 17.5# dumbell pullover 4x6 55# seated row,1x18 120# high pulley rope extension,2x16 47.5#

chuckzilla
10-01-10, 7:33 pm
friday-legs&bicep... preacher curl,1x8 65#1x2 115# 2x7 85# 2x10 65# sqaut, 4x8 180# seated calf raises,7x30 245# reverse wrist curl,2x10 15# 2x15 10# concentration curl,4x10 25# took it easy today. i am going for a bench press pr monday.

chuckzilla
10-02-10, 12:10 pm
had the day off work and some time for rack pulls. 1x6 245# 1x2 445# 1x1 535# 1x2 515# 1x5 445#

chuckzilla
10-04-10, 6:26 pm
monday-bench press... 1x8 155#, 1x12 185# , 1x8 200#, 1x5 210#, 1x8 210#, 1x1 245# today was 8-12 reps using 60-70% of max. lost focus on the fourth set. added the last set just to see if i could do it after all the reps.

chuckzilla
10-05-10, 7:31 pm
tuesday-shoulder&bicep...upright row,1x10 60# 1x8 75# 3x8 85# preacher curl,1x6 75# 1x6 85# 1x4 115# 1x7 95# one arm lateral raises,6x8 30# 1x4 30# barbell curl,3x8 95# two arm lateral raises,4x14 20# concentration curl,2x8 40# 2x14 25# dumbell wrist curl, 1x32 25#

chuckzilla
10-06-10, 6:29 pm
wednesday-deadlift... 1x10 225# 2x6 315# 1x1 405# 1x6 315#

chuckzilla
10-07-10, 8:22 pm
thursday-back... weighted pull ups 25# 7,6,5,5 dumbell row, 1x8 100 1x8 120(pr) 1x5 140(pr) 1x10 100 seated row, 1x10 180 1x6 210 2x5 255(pr) lat pulldown 6x8 150 1x10 150

Thrawn
10-08-10, 3:21 am
Outstanding, Chuckzilla!
Putting in the work as regular as a clock!! Consistency is KEY.
WELL DONE, big man!

chuckzilla
10-08-10, 6:56 pm
thank you thrawn, its great to hear from the big guys. standing calf raises, 1x20 90# 6x25 110# leg press, 1x20 200# 3x15 300# bent over lateral raises, 5x15 15# dumbell tricep extension 4x15 60# dips, 1x10 1x15 25# 3x15 50# straight bar pushdown,1x20 22.5# 1x15 27.5# 1x10 47.5# 2x4 67.5# 1x30 27.5# 1x100 17.5#cable skullcrushers, 1x10 57.5# 1x10 67.5# 1x5 87.5# 1x30 37.5# 1x40 27.5#

chuckzilla
10-11-10, 4:57 pm
monday(am)-traps&bicep... rope preacher curl,1x15 27.5# 4x12 37.5# bent over lateral raises,4x15 15# barbell shrug, 2x20 225# 4x20 245# seated dumbell curl,drop setswith 40#then 25# 10,6-10,7-8,8-12,4dumbell shrug,4x20 100# concentration curl,4x8 40# dumbell wrist curl,4x22 20#

chuckzilla
10-11-10, 8:16 pm
monday(pm)-chest... incline dumbell press, 1x10 65# 4x10 75# cable crossover,3x10 27.5# 1x14 27.5#

The Sun
10-12-10, 4:56 am
good work there zilla. loved that deadlift session you had!

chuckzilla
10-12-10, 6:29 pm
tuesday-shoulders... cable lateral raises,5x10 7.5# bent over lateral raises,4x10 25# lateral raises(machine),1x10 30# 1x10 50# 1x10 70# 1x10 90# 1x6 110# 1x20 50# cable lateral raises,1x10 7.5# 1x10 12.5# 1x6 17.5# 2x12 15# lateral raises,4x6 40# military press, 1x10 70# 1x10 90# 1x6 110# 1x5 130# upright row,1x10 45# 1x6 95# 1x6 110# 1x3 135# lateral raises, 7x10 20#

chuckzilla
10-19-10, 7:27 pm
tuesday-shoulder&bicep... upright row,1x10 65# 2x4 135# 2x10 95# rope preacher curl,1x12 47.5# 1x12 52.5# 2x8 57.5# cable lateral raises, 4x8 17.5# front raises, 4x8 25# concentration curl, 4x10 40# lateral raises,7x14 25#

chuckzilla
10-20-10, 6:21 pm
wednesday-deadlift...1x6 225# 1x6 315# 1x2 415#(pr) 2x3 365#

Thrawn
10-20-10, 7:28 pm
Kicking ass, i see!
Good work, chuckzilla! You are on a roll, big man!

wedge
10-20-10, 7:55 pm
Always good to see a deads PR! Good job bro. Keep it up.

chuckzilla
10-21-10, 2:22 pm
thank you thrawn. thank you wedge. thursday(am)- back... pull ups,3x10,1x8 t-bar,1x10 135# 2x12 115# 1x14 95# dumbell shrug, 4x21 100#

chuckzilla
10-21-10, 7:51 pm
thursday(pm)-back&bicep... wide grip seated row 2x10 165# narrow grip seated row 2x10 180# rope preacher curl,4x8 62.5# preacher curl,1x10 65# 1x3 115# 2x6 85# seated dumbell curl,5x12 30# concentration curl 4x12 30#

chuckzilla
10-22-10, 12:44 pm
friday-legs... leg extension,1x12 110# 1x12 130# 3x12 150# standing calf raises,4x20 140# leg press 4x6 400# seated calf raises,7x20 400# leg extension 3x6 170# 1x14 110#

chuckzilla
10-25-10, 8:19 pm
monday-incline bench press... 1x10 155# 1x5 225# 1x2 250# 1x1 245# 1x2 235# 1x3 225# 1x2 235# the last five sets was one giant set with 45 seconds between each mini set.

chuckzilla
10-26-10, 7:07 pm
tuesday-lats&bicep... pull ups,1x6 25# 2x7 25# 1x5 30# dumbell row, 4x8 120# lat pulldown, 7x6 165# seated row, 2x14 120# hammer curl 4x4 40# preacher curl, 4x10 65#

chuckzilla
10-28-10, 7:56 pm
thursday-chest,shoulder,tricep... dumbell bench press,2x10 75# 2x8 100# 1x15 60# lateral raises,1x12 25# 4x8 35# upright row,7x8 55# incline fly 4x10 30# tricep extension(machine) 4x14 130# one arm reverse pushdown,4x10 17.5# reverse wrist curl,4x22 15#

chuckzilla
10-29-10, 7:38 pm
friday-legs&bicep... leg extension,4x10 130# sqaut, 1x10 180# 1x10 200# 1x10 220# 1x10 240# rope preacher curl, 1x20 27.5# 1x15 37.5# 3x10 47.5# seated calf raises,7x20 290# seated dumbell curl,4x10 40# 1x8 40# reverse wrist curl,4x20 15# leg extension,4x10 150#

chuckzilla
11-01-10, 3:47 pm
monday(am)- had the day off work. this is not part of my normal routine. dumbell bench 4x10 55# dumbell shrug 4x20 100# lateral raises 4x12 25# cable crossover 4x12 22.5# seated row 4x10 165#.

chuckzilla
11-01-10, 6:31 pm
monday(pm)-incline bench press 1x6 155# 1x12 185# 1x10 200# 1x7 225# 1x9 185#

chuckzilla
11-02-10, 10:34 am
tuesday-back,shoulder,tricep...seated row,1x10 135# 1x10 150# 1x10 165# 1x10 180# drop set 180x14 165x5 150x4 reverse wrist curl,4x20 20# barbell shrug, 4x14 275# lateral raises,7x10 35# tricep extension(machine) 1x10 150# 2x8 165# one arm reverse pushdown,3x8 22.5#

chuckzilla
11-03-10, 6:47 pm
wednesday-bicep&lats...seated dumbell curl,1x8 35# 1x10 40# 1x6 50#(pr) preacher curl,3x6 85# seated dumbell curl, 3x6 40# t-bar, 3x8 115# lat pulldown, 7x12 120#

chuckzilla
11-04-10, 6:44 pm
i normally deadlift every other wednesday but could not make it yesterday so today did 1x10 225# 2x10 315# 1x7 315#. i am changing my routine starting this monday. (monday)legs (tuesday)chest&shoulder (wednesday)deadlift or off day every other week (thursday) back (friday)bicep&tricep. my priorities this round are upper chest mass,quad detail and back thickness.

Thrawn
11-05-10, 6:53 am
You certainly are putting in the work, buddy!

How are you feeling on this program? Does it feel right? Or do you feel the need to tweak it?

chuckzilla
11-05-10, 6:45 pm
friday-legs&bicep... seated dumbell curl,1x8 30# 3x6 50# 1x14 30# sqaut,4x10 180# standing calf raises,4x20 180# rope preacher curl,1x15 37.5# 3x12 47.5# leg extension 4x10 150#

chuckzilla
11-05-10, 7:31 pm
hello thrawn, i consider myself a bodybuilder first but my best friend has some equipment in his basement and is more into powerlifting. so, once or twice a week i go to his house and we either bench,deadlift or sqaut heavy. the rest of the week i go to the ymca and do my bodybuilding thing. about every three or four months i like to change my routine meaning switch days,exercises and priorities. but when i do this i have to keep in mind that my friend is going to do his same three exercises. i like lifting heavy with him because he outwieghs me by 35-40 pounds and has been lifting longer so i really push myself to keep up. it has without doubt made me stronger. when i go to the ymca, i know not to do back if we are deadlifting the next day or legs if i am sqauting with him tomorrow. other than that, i pretty much stick with whatever routine i have been doing. of course there are exceptions like if he cant lift for some reason on a day we were supposed to or i cant lift at the ymca for some reason. my routine is going to change starting this monday. my week will start with sqauts at my friends house on monday. tuesday,chest and shoulder at the ymca. wednesday,deadlift at friends house or off day every other week. thursday, back exercises at ymca. friday,bicep and tricep at ymca. we will rearange this all again in 3 or 4 months. hope this answers your question brother.

Thrawn
11-06-10, 6:40 am
Good! Looks like you got your routine / thing down and are happy with it. That is all that counts.
Keep at it!!

chuckzilla
11-08-10, 6:22 pm
monday-sqaut... 1x10 135# 1x12 185# 1x6 205# 1x8 205#. between each set i did a set of leg extensions,6 reps with 140#

Thrawn
11-11-10, 4:39 am
Excellent legsession.
I love the combo of legextensions and squats. Never did them the way you did, tho.
Normally i use medium weight legextensions as a good warmup for my squats. Interesting tho, to try supersetting them.

chuckzilla
11-11-10, 12:38 pm
thank you thrawn, quad detail is something i need to start working on. i think this will help. i may also do just leg extensions on one of my other days.i was sick for a couple days and it felt good to lift again. had to miss chest on tuesday but had a good workout today. hope all is good with you.

chuckzilla
11-11-10, 12:49 pm
monday-back... barbell shrug, 1x21 225# 2x16 275# 2x12 295# 1x10 315# pull ups 4x10 lateral raises, 4x12 25# lat pulldown, 4x10 135# seated row, 4x10 150#

chuckzilla
11-12-10, 10:45 am
friday-chest&bicep... incline dumbell press,1x10 50# 2x10 60# 3x10 65# preacher curl, 1x10 65# 2x10 85# 1x8 95# 1x8 85# 1x8 65# cable cross up, 7x8 17.5# rope preacher curl, 1x15 42.5# 3x8 52.5#.

chuckzilla
11-15-10, 6:51 pm
monday-legs... leg extension,140# x 8 sqaut, 225#x10 leg extension,140#x8 sqaut,245#x10 leg extension140#x8 sqaut,185#x12 leg extension,164#x4 105#x10 105#x10 105#x10 quads are fried.

chuckzilla
11-16-10, 6:42 pm
tuesday-chest...incline dumbell press,1x10 65# 1x8 75# 1x8 85# 4x10 75# lateral raises, 4x8 35# dumbell bench press, 2x5 100# cable cross up, 4x8 22.5# bench press 235#x6 225#x4

Thrawn
11-17-10, 5:22 am
Great stuff, chuckzilla!
You are really putting in the work! Inspirational!

chuckzilla
11-17-10, 6:28 pm
wednesday-deadlift...2x3 225# 1x3 315# 1x4 405#(rep pr) 2x5 315#

chuckzilla
11-18-10, 6:49 pm
thursday-lats...narrow grip lat pulldown,7x8 150# dumbell row,1x6 100# 3x6 120# bent over lateral raises, 1x12 20# 3x12 25# pull ups 2 x failure reverse wrist curl 1x25 15# 3x20 25# pull ups, 2 x failure

chuckzilla
11-19-10, 8:08 pm
friday-bicep&tricep... preacher curl, 1x10 65# 4x8 85# seated dumbell curl, 4x8 40# tricep extension(machine) 4x12 150# one arm reverse pushdown,4x12 17.5# concentration curl, 5x10 30#

Thrawn
11-21-10, 6:14 am
My brother!!! Outstanding.
Short and to the point workouts. LOVE it.

chuckzilla
11-22-10, 11:04 am
My brother!!! Outstanding.
Short and to the point workouts. LOVE it.

not allways by choice. work and family. i usually get about 1 or 1.5 hours monday - friday. on my days off work i can get in two workouts, the first one is just whatever i want to get extra and the second one will be my regular workout for that day.

chuckzilla
11-22-10, 11:08 am
monday(am) barbell shrug, 1x20 225# 4x12 315# leg extension, 7x10 150# seated calf raises, 3x20 400# 1x20 500# 1x14 600# reverse wrist curl, 3x20 25# 3x30 25# wrist curl, 3x20 25#

chuckzilla
11-22-10, 5:59 pm
monday(pm)-bench press... 1x10 155# 1x6 185# 1x4 225# 1x1 275# 1x4 250# 1x10 225# after warming up, i felt great today. 275 is a pr, 250x4 is a rep pr and 225x10 is a rep pr. wanted to keep going but ran out of time.

chuckzilla
11-29-10, 7:46 pm
monday- upper chest... incline dumbell press,4x10 70# incline bench press super set, 225#x5 185#x5 135#x7dumbell bench press, 1x5 100# cable cross up, 4x10 17.5# incline dumbell press, 7x10 50#

Thrawn
11-30-10, 5:27 am
Looking great, brother!

You may not have a choice sometimes, but the short and sweet ones are the best workouts most of the time. At least, that is my experience. Go all out on a few movements... GREAT work.

Keep at it!!!

chuckzilla
11-30-10, 6:34 pm
tuesday-shoulder&bicep...preacher curl,1x10 65# 1x8 85# 2x5 115# 1x12 65# upright row, 4x8 95# rope preacher curl, 2x14 42.5# 2x10 52.5# lateral raises, 7x10 30# seated dumbell curl, 7x10 30#

chuckzilla
12-01-10, 7:20 pm
wednesday... partial deadlift,1x10 225# 1x5 315# 2x1 415# 1x1 465# 1x1 475# 1x1 485# 1x10 315# narrow grip lat pulldown, 4x8 165# bent over lateral raises, 4x12 25# leg extension, 4x10 170#

chuckzilla
12-02-10, 12:56 pm
thursday-back... pull ups, bw 1x6 25# 6,8,9 dumbell row, 1x6 100# 2x8 120# lat pulldown, 3x6 195# 4x10 135# dumbell shrug, 4x20 100# reverse wrist curl, 1x20 15# 3x14 25#

chuckzilla
12-03-10, 6:17 pm
friday-bicep&tricep...preacher curl, 1x10 65# 1x8 85# 1x6 115# 1x3 125# 1x14 65# high pulley rope extension, 4x14 52.5# seated dumbell curl, 4x8 45# concentration curl, 7x8 35# wrist curl, 3x14 35# 1x10 35# one arm reverse pushdown, 4x14 17.5# wrist curl, 2x25 20# tricep extension(machine) 2x10 190# 2x14 130# leg extension, 7x10 130# hammer curl, 7x10 30#

chuckzilla
12-06-10, 7:44 pm
monday-incline dumbell press, 1x10 70# 1x10 75# 1x10 80# 1x10 90# 1x10 100#.

chuckzilla
12-09-10, 5:46 pm
thursday-lats... seated row,4x10 135# pull ups, bwx7 25# x7,7,7 lat pulldown, 1x10 150# 1x8 165# 2x6 180# drop set 165#x10 135#x5 105#x4 t-bar, 7x8 90

chuckzilla
12-10-10, 7:44 pm
friday-bicep&shoulder... preacher curl, 1x10 65# 1x8 85# 2x4 115# 2x14 65# seated dumbell curl, 7x10 35#

chuckzilla
12-13-10, 9:27 pm
monday-bench press... 1x10 155# 1x3 225# 1x1 255# 1x1 285# 1x4 255# 1x6 245# 1x11 225#. my best day of bench pressing so far.

chuckzilla
12-14-10, 6:24 pm
tuesday(am)... preacher curl, 7x10 65# lateral raises drop sets, 40#/20# 8/8 8/8 10/8 10/6 seated dumbell curls, 4x6 40# rope pushdown, 4x12 42.5# concentration curl, 4x12 25# one arm reverse pushdown, 4x12 17.5# reverse wrist curl, 4x15 25# leg extension, 7x10 150# tricep extension(machine) 4x10 170# tuesday(pm) preacher curl, 4x10 65# lateral raises drop sets 45#/20# 5/10 5/12 6/12 6/12 seated dumbell curl, 7x10 35# tricep extension(machine) 2x10 190# 1x20 130# concentration curl, 4x10 30#

chuckzilla
12-15-10, 6:47 pm
wednesday-deadlift... 1x10 225# 3x10 315#

chuckzilla
12-16-10, 9:05 pm
thursday-lats...dumbell shrug, 5x21 100# one arm lat pulldown, 7x10 105# t-bar, drop set 140x11 115x6 95x6 t-bar,3x8 115# dumbell row, 4x8 100# lat pulldown, 1x16 120#

chuckzilla
12-20-10, 6:30 pm
monday-incline bench press... 1x10 155# 2x6 225# 1x8 225# 1x10 185#

chuckzilla
12-21-10, 8:53 pm
tuesday... seated dumbell curl, 7x12 30# leg press, 7x12 300# reverse wrist curl, 4x10 35# leg extension, 1x10 170# 3x8 190# 1x14 110#

chuckzilla
12-22-10, 2:31 pm
wednesday-legs&back... leg extension, 1x8 170# 1x8 190# 3x6 210# 1x14 130# seated calf raises, 4x12 345# 7x25 290# barbell shrug, 1x16 245# 6x12 295# pull ups bwx8 25#x8,8,7 30#x7 lat pulldown, 1x6 180# 4x8 165# t-bar, 4x6 140# seated row, 7x12 120#

Thrawn
12-22-10, 5:21 pm
Putting in the work like a machine!! WELL DONE, chuckzilla!

chuckzilla
12-23-10, 5:37 pm
thursday-shoulders...upright row,7x10 65# lateral raises drop sets, 35#/20# 10/8 12/8 10/12 10/10 10/10 bent over lateral raises, 4x12 20#

chuckzilla
12-24-10, 1:09 pm
friday-legs... leg extension, 4x8 210# sqaut, 1x10 180# 2x8 230# 1x6 250# 1x12 180# standing calf raises, 1x25 90# 3x30 140# leg press, 4x10 390#

chuckzilla
12-27-10, 7:04 pm
monday-incline bench press... 1x10 155# 4x10 200#

chuckzilla
12-28-10, 7:09 pm
tuesday-legs & bicep... front sqauts, 3x8 135# 1x12 145# seated calf raises, 2x26 300# 2x20 395# 2x30 300# 2x20 295# seated dumbell curl, 2x12 35# 1x12 40# 4x8 45# preacher curl, 1x10 65# 1x5 85# 1x5 115# 1x10 65# leg extension, 7x12 190# concentration curl, 4x8 35#

chuckzilla
12-29-10, 6:53 pm
wednesday-partial deadlift(rack pulls, bar even with knees)... 405x10 495x5 545x5 565x5 565x5 495x10 405x12

chuckzilla
12-30-10, 6:19 pm
thursday-back...
barbell row,1x10 135# 1x10 185# 5x5 205#
dumbell shrug, 4x22 100#
seated row,(rope attachment, moved shoulders back and forth,kept arms straight) 4x10 75#
bent over lateral raises, 4x12 25#

chuckzilla
01-02-11, 4:29 pm
sunday
dumbell preacher curl, 1x10 35# 1x6 45# 5x6 50#
leg extension, 7x10 210#
straight arm seated row, 4x16 90#
leg press, 7x10 300#
reverse wrist curl, 7x14 35#
concentration curl, 7x12 35#

chuckzilla
01-03-11, 6:17 pm
monday-bench press...
1x10 155
1x4 245
1x5 245
1x7 225
not happy with this workout at all. hopefully next weeks bench will go better.

Thrawn
01-04-11, 5:35 pm
EXCELLENT workouts, chuckzilla! My compliments. You are doing WORK for sure!

Never mind the odd day things dont work out for you. Still looked like some solid pressing to me. You still did the work, thats what counts, big man. You got heart.

chuckzilla
01-04-11, 7:07 pm
thank you thrawn, some days are better than others. your workouts are looking pretty good also.

chuckzilla
01-04-11, 7:19 pm
tuesday-legs & tricep...
leg press, 5x10 400
front sqaut, 3x8 90 1x6 140
rope extension, 1x12 47.5 1x12 57.5 4x8 67.5
leg extension, 7x10 170
tricep extension(machine), 4x10 190
one arm reverse pushdown, 3x8 17.5
reverse wrist curl, 4x14 35
seated calf raises, 4x20 400

chuckzilla
01-06-11, 7:17 pm
thursday-back...
pull ups, bwx10 25x8 30x7 2x25x7
seated row, 7x10 150
dumbell row, 1x6 100 3x6 120
lat pulldown, 1x8 180 1x8 195 1x6 205
bent over lateral raises, 4x10 25

chuckzilla
01-07-11, 7:21 pm
friday-shoulder & bicep...
upright row, 1x10 65 4x10 75
lateral raises drop sets, 40#/20# 8/10 10/10 10/10 11/10 8/8
cable crossover, 4x12 27.5
dumbell preacher curl, 2x8 45 2x8 50
seated hammer curl, 4x10 35
leg extension, 5x15 90
wrist curl, 5x15 35
one arm lateral raises, 2x10 20

chuckzilla
01-10-11, 7:39 pm
monday-bench press...
1x12 185
1x12 200
1x9 225
30 seconds later 1x4 225

chuckzilla
01-11-11, 8:28 pm
tuesday-chest,shoulder&tricep...
incline dumbell press, 2x8 70 2x10 100
cable crossover, 4x10 27.5
rope pushdown, 4x10 67.5
lateral raises, 4x14 30
leg extension, 4x12 190
cable lateral raises, 4x12 7.5
rope pushdown, 3x20 27.5

chuckzilla
01-12-11, 7:14 pm
wednesday-deadlift...
1x10 225
1x5 315
1x3 405
1x1 435(pr)
1x3 405

chuckzilla
01-13-11, 6:38 pm
thursday-back...
lat pulldown, 4x8 165
t-bar, 4x10 90
bent over lateral raises, 4x10 25
barbell shrug, 4x8 315 1x20 135
seated row, 4x10 165
leg extension, 4x10 210
wrist curl, 2x15 35

J A Y
01-13-11, 6:56 pm
nice job, putting alot of work in man

chuckzilla
01-14-11, 6:52 pm
friday-bicep...
preacher curl, 1x10 65 1x8 85 1x8 95 1x14 65
rope preacher curl super sets, 10 x 37.5 10x 47.5 10 x 37.5 / 12 x 37.5 10 x 47.5 10 x 37.5
seated dumbell curl, 5x8 40

chuckzilla
01-16-11, 3:46 pm
sunday-legs... normally dont lift on sunday but had an extra day off work.
sqaut, 2x10 135 2x6 225 1x1 315 1x6 225
seated calf raises, 4x25 290
leg extension, 1x12 90 5x10 115

chuckzilla
01-17-11, 6:29 pm
monday-bench press...
1x10 155
1x7 235
1x4 265
1x1 275
1x4 255
1x2 265

chuckzilla
01-19-11, 7:30 pm
wednesday-back...
pull ups, bwx8 25#x9 30#x10,7,8
seated row, 3x10 195
barbell shrug, 1x20 225 3x10 315 2x20 275
dumbell row, 1x8 100 3x6 130
narrow grip lat pulldown, 4x6 180
seated row, 3x12 150

chuckzilla
01-22-11, 5:23 pm
friday-bench press...
1x10 155
1x8 205
1x8 235
1x5 250
1x8 225

chuckzilla
01-22-11, 5:25 pm
friday- sqaut...
1x10 135
1x6 225
1x3 315
1x6 275
seated dumbell curls, 4x6 50

chuckzilla
01-24-11, 6:11 pm
monday-bench press...
1x8 155
1x3 245
1x1 290 (pr)
1x6 265
1x6 245
1x6 225

chuckzilla
01-25-11, 2:20 pm
tuesday
preacher curl, 4x10 65
dumbell preacher curl, 1x8 40 1x6 50 2x4 55
upright row, 4x12 65
lateral raises, 4x10 25

chuckzilla
01-26-11, 5:32 pm
the so called gym that was going to have the bench press competition for the second time cancelled again. so no comp in march. the good news is a friend of mine is having a competition in may. this one is a yearly event and will have a bigger turnout. i am going to take one week off lifting to recover.

chuckzilla
01-31-11, 8:47 pm
after five days off, the bruise in my chest is almost gone and i feel much better.
dumbell shoulder press, 1x10 30 1x12 30 1x10 40 1x12 40
seated dumbell curl, 2x10 30 2x8 40
lateral raises, 1x10 30 3x12 30 3x14 20
concentration curl, 3x10 30 1x12 30 1x5 50
will start my normal routines tomorrow and bench next week.

chuckzilla
02-01-11, 8:52 pm
tuesday...
upright row, 4x10 65
rope pushdown, 1x10 52.5 5x10 62.5
reverse wrist curl, 4x15 15
dumbell tricep extention, 4x10 70
lateral raises, 4x8 40
leg extention 4x20 90
standing calf raises, 4x25 180

chuckzilla
02-02-11, 6:58 pm
wednesday-deadlift...
1x5 225
1x5 315
partial 1x5 455
partial 1x6 500
partial 1x5 550
partial 1x4 600
1x5 315
1x5 365

chuckzilla
02-03-11, 6:32 pm
thursday-back...
narrow grip lat pulldown, 1x14 120 4x8 135
straight arm seated row 4x12 120
barbell shrug 4x10 315
t-bar 4x6 135

chuckzilla
02-05-11, 9:31 am
friday-sqaut...
1x6 135
1x6 185
1x6 225
1x6 245
1x6 265

Thrawn
02-05-11, 10:54 am
Still going strong, my brother! Excellent workis done, looking strong, chuckzilla.

chuckzilla
02-06-11, 4:57 pm
Still going strong, my brother! Excellent workis done, looking strong, chuckzilla.

thank you big brother. its not easy trying to look respectable to you big guys.

chuckzilla
02-06-11, 5:00 pm
sunday- free day, off work so i got in some extra back work.
t-bar, 4x8 90
dumbell row, 1x6 100 1x6 120 1x6 140 1x8 120
barbell shrug, 4x12 315
straight arm seated row, 4x12 135
dumbell wrist curl, 4x15 25

chuckzilla
02-07-11, 6:40 pm
monday-bench press...
1x10 155
1x5 250
1x3 275
1x5 250
1x4 260

chuckzilla
02-08-11, 7:10 pm
tuesday-
donkey calf raises, 2x25 45
rope pushdown, 5x10 57.5
leg extention, 1x20 90 5x15 115
tricep extention (machine) 2x8 210 2x10 150
standing calf raises, 4x12 180

chuckzilla
02-09-11, 7:02 pm
wednesday-deadlift & bicep
1x10 225
1x5 315
1x5 405(rep pr)
1x5 315
dumbell preacher curl, 4x10 30
dumbell wrist curl, 4x10 30
standing dumbell curl, 4x10 30

chuckzilla
02-12-11, 5:31 pm
friday-sqaut...
1x10 135
1x6 225
2x6 275
1x6 225
preacher curl, 4x10 65

chuckzilla
02-14-11, 3:07 pm
monday-bench press...
1x8 155
1x8 185
1x6 235
1x6 225
1x8 225
incline dumbell press 1x8 70 1x6 100

chuckzilla
02-15-11, 3:53 pm
tuesday-lats...
pull ups, bwx 8,8 25x 10,9
narrow grip lat pulldown, 1x10 135 1x8 150 1x8 165 2x6 180
dumbell row, 2x10 100

chuckzilla
02-17-11, 8:24 pm
thursday-shoulders...
upright row, 4x10 55
lateral raises, 4x10 35
bent over lateral raises, 4x15 15
lateral raises drop sets, 30#/15# 10/8 10/8 10/8 12/10
workout kind of sucked and i wanted to do more but for some reason the gym was very packed today and there was not enough room to move.

chuckzilla
02-18-11, 7:20 pm
friday-legs & bicep...
sqaut, 1x10 135 1x10 225 1x6 275 1x6 315
standing dumbell curl, 4x10 35
preacher curl, 4x12 65
leg press, 1x14 290 3x14 345

chuckzilla
02-21-11, 6:52 pm
monday-bench press...
1x10 155
1x4 225
1x1 265
1x1 300(pr)
1x1 285
1x5 255

chuckzilla
02-24-11, 1:38 pm
thursday-lats...
pull ups, bwx 10,10 25#x 10
narrow grip lat pulldown, 4x8 150
straight arm lat pulldown, 4x12 27.5
barbell row, 4x12 135
spent last night on hospital floor trying to sleep, no energy today.

chuckzilla
02-25-11, 6:28 pm
friday-bicep & shoulder...
preacher curl, 1x10 65 1x8 85 2x6 95
lateral raises drop sets, 35#/25# 12/8 12/9 12/7 10/10
dumbell preacher curl, 1x12 35 1x8 45 1x12 35 1x8 45
upright row, 1x10 65 3x10 75
seated dumbell curl, 5x10 30
reverse wrist curl, 5x15 15
wrist curl, 2x30 15
leg extention, 4x10 210 4x12 150

chuckzilla
02-27-11, 2:53 pm
sunday-extra day to play...
sqaut, 4x15 135
seated calf raises, 4x30 290 4x20 335
leg extention, 1x10 190 1x15 150 2x20 130

chuckzilla
02-28-11, 7:24 pm
monday-bench press...
1x12 155
1x8 185
1x12 225
1x7 245

chuckzilla
03-01-11, 7:35 pm
tuesday-shoulder & bicep
lateral raises drop sets, 40#/25# 10/8 10/8 12/8 10/10
seated dumbell curl, 4x12 25
upright row, 4x12 35
reverse wrist curl, 4x20 15
concentration curl, 4x10 30

chuckzilla
03-07-11, 6:52 pm
monday-a.m.
sqaut, 4x15 135
lat pulldown, 4x8 150
leg extention, 4x8 190
straight arm lat pulldown, 1x10 37.5 3x10 42.5
monday-p.m. bench press
1x10 155
1x4 265
1x3 275
1x8 235
1x2 265

chuckzilla
03-08-11, 12:59 pm
tuesday-
military press, 4x10 50
narrow grip lat pulldown, 4x10 120
dumbell preacher curl, 4x10 30
dumbell pullover, 4x10 60
lateral raises drop sets, 40#/25# 8/10 8/8
wrist curl, 4x12 30
leg extention, 5x12 150
tricep extention (machine) 4x12 130
seated dumbell curl, 4x10 30
rope pushdown, 1x15 37.5 3x10 52.5

chuckzilla
03-09-11, 6:38 pm
wednesday-deadlift...
1x5 225
1x5 315
1x1 440(pr)
2x5 315

chuckzilla
03-10-11, 7:24 pm
thursday-
barbell shrug, 2x22 225 2x12 315 1x25 225
narrow grip lat pulldown, 4x8 150
bent over lateral raises, 4x16 15
cable crossover, 4x10 27.5
seated row, 3x10 165 1x14 120

machineman
03-10-11, 7:27 pm
Awesome work in here, Chuck.....keep on killing it bro!!!

chuckzilla
03-11-11, 9:16 pm
Awesome work in here, Chuck.....keep on killing it bro!!!

thank you brother, i see you are doing some good work yourself.

chuckzilla
03-11-11, 9:19 pm
friday-bicep & lats...
preacher curl, 1x10 65 3x6 85
incline dumbell press, 4x10 65
straight arm lat pulldown, 3x10 57.5
lat pulldown, 4x8 120
straight arm lat pulldown, 1x14 37.5
concentration curl, 4x10 30

chuckzilla
03-12-11, 4:18 pm
saturday-extra...
seated calf raises, 4x30 290
leg extention, 7x20 90
wrist curl, 4x20 30
bent over lateral raises, 4x15 30
seated calf raises, 4x15 340
leg extention, 4x15 140

J A Y
03-12-11, 5:20 pm
congrats on the big deadlift PR chuck!

chuckzilla
03-14-11, 7:32 pm
congrats on the big deadlift PR chuck!

thank you brother, i appreciate it.

chuckzilla
03-14-11, 7:33 pm
monday-bench press...
1x8 155
1x8 225
1x6 255(rep pr)
1x8 245(rep pr)
1x8 225

chuckzilla
03-15-11, 7:19 pm
tuesday-back...
pull ups, bwx8 25#x 9,9,9
dumbell row, 1x6 100 3x6 120
t-bar, 1x10 90 3x8 135
times up

chuckzilla
03-17-11, 12:20 pm
thursday-shoulder & tricep...
lateral raises drop sets, 40#/30# 10/8 10/9 30#/20# 12/8 12/8
upright row, 4x12 65
low pulley lateral raises, 4x12 12.5
high pulley rope extention, 1x12 52.5 3x10 62.5
wrist curl, 2x25 30 1x20 30
one arm reverse pushdown, 2x15 17.5 2x12 17.5
bent over lateral raises, 4x12 20

chuckzilla
03-18-11, 7:35 pm
friday-legs...
sqaut, 1x10 135 1x6 225 1x5 315 1x5 335 1x10 225
leg extention, 5x20 90
standing calf raises, 1x20 90 3x20 140

chuckzilla
03-20-11, 7:21 pm
sunday-extra...
narrow grip lat pulldown, 1x10 135 4x10 150
seated row, 4x10 135
seated dumbell curl, 4x10 35
leg extention, 1x20 90 3x10 135

chuckzilla
03-22-11, 6:50 pm
tuesday-tricep...
rope pushdown, 1x12 52.5 1x10 62.5 2x8 67.5 1x14 57.5
one arm reverse pushdown, 2x10 17.5
dumbell tricep extention, 4x10 70
skullcrusher, 2x8 65 2x5 65

chuckzilla
03-23-11, 7:36 pm
wednesday-deadlift...
1x10 225
1x6 315
2x6 365
1x6 315

chuckzilla
03-24-11, 7:22 pm
thursday-lats & shoulders...
one arm lat pulldown, 4x10 105
dumbell pullover, 4x8 65
pull ups, bwx10 25#x10
straight arm lat pulldown, 1x20 37.5 4x12 47.5
t-bar, 4x4 135
low pulley lateral raises, 4x8 17.5
lateral raises, 4x10 25
upright row, 4x10 65
bent over lateral raises, 4x10 20
lat pulldown, 3x12 120

chuckzilla
03-25-11, 7:10 pm
friday-bicep...
preacher curl, 1x10 65 3x8 85
seated dumbell curl, 4x8 45
rope preacher curl, 2x15 32.5 2x14 37.5

chuckzilla
03-28-11, 6:49 pm
monday-bench press...
1x8 155
1x8 185
1x1 275
1x1 300
1x6 245
1x6 225

chuckzilla
03-29-11, 1:57 pm
tuesday-skipping back this week...
upright row, 1x10 65 3x10 85
bent over lateral raises, 1x10 20 3x10 25
incline dumbell press, 4x12 55
preacher curl, 4x12 65
cable crossover, 4x14 17.5
low pulley lateral raises, 4x12 12.5
seated dumbell curl drop sets, 45#/25# 6/8 6/8 8/8 6/10

wedge
03-29-11, 1:58 pm
monday-bench press...
1x8 155
1x8 185
1x1 275
1x1 300
1x6 245
1x6 225

Nice 300 bench bro!

chuckzilla
03-29-11, 2:01 pm
Nice 300 bench bro!thank you big guy, i remember when 135 was heavy.

DANO
03-29-11, 4:47 pm
thank you big guy, i remember when 135 was heavy.

I got stuck under 115 at one time, long ago! Lookin strong chuck!

chuckzilla
03-31-11, 6:37 pm
I got stuck under 115 at one time, long ago! Lookin strong chuck!
thanks big dano, i appreciate it.

chuckzilla
03-31-11, 6:39 pm
thursday...
preacher curl, 1x10 65 1x10 85 2x8 95 1x12 65
skullcrusher, 4x10 65
concentration curl, 4x12 30
rope pushdown, 1x15 52.5 3x10 62.5
lateral raises, 5x12 25
front raises, 4x10 25

chuckzilla
04-01-11, 7:06 pm
friday-sqaut...
1x10 135
1x12 225
2x12 245
1x12 225
seated calf raises, 4x20 400

J A Y
04-02-11, 5:54 pm
nice squats! thats alot of reps !

chuckzilla
04-04-11, 7:12 pm
nice squats! thats alot of reps !thank you jay, working on my quad detail.

chuckzilla
04-04-11, 7:13 pm
monday-bench press...
1x10 155
1x12 205
1x6 245
1x6 235
1x8 225
1x10 205
1x12 185

chuckzilla
04-06-11, 7:14 pm
wednesday-deadlift...
1x5 225
1x5 315
1x1 405
1x1 455(pr)
1x5 315
1x12 225

chuckzilla
04-07-11, 6:50 pm
thursday-back...
narrow grip lat pulldown, 4x10 135
barbell shrug, 1x20 225 2x12 315 2x15 295 2x12 315 1x30 225
dumbell row, 1x6 100 1x6 120 2x6 140
t-bar, 4x8 135
narrow grip lat pulldown, 4x10 150

chuckzilla
04-08-11, 6:21 pm
friday-sqaut...
1x10 135
1x10 225
1x5 315
1x3 325
1x12 225
seated calf raises, 4x20 400

chuckzilla
04-10-11, 6:13 pm
sunday-bicep&shoulder...
dumbell preacher curl, 1x10 30 1x10 35 1x8 40 4x6 45
preacher curl, 1x6 65 3x5 85
seated dumbell curl, 7x10 30
low pulley lateral raises, 4x10 17.5
lateral raises drop sets, 35#/20# 6/8 6/8 6/10 10/6
upright row, 1x10 65 3x6 85

chuckzilla
04-11-11, 7:02 pm
monday-bench press...
1x10 155
1x5 225
1x1 275
1x1 305(spotter helped get the bar an inch off my chest then i finished the rep)
1x1 305(spotter helped get the bar an inch off my chest then i finished the rep)
1x1 275
1x9 225
1x14 185
planning on trying 305 again next monday

DANO
04-11-11, 7:06 pm
Lookin good Chuck... you will destroy the 305 next time!!

chuckzilla
04-13-11, 7:58 pm
Lookin good Chuck... you will destroy the 305 next time!!thank you big brother. i normally dont try to max out every week but i was so close i have to try again this monday.

chuckzilla
04-13-11, 8:05 pm
wednesday-back...
deadlift, 1x10 225 1x10 315 1x5 365 drop set 365/315 5/6
t-bar, 4x6 135
seated row, 1x10 150 1x10 180 2x8 210

chuckzilla
04-14-11, 7:23 pm
thursday-bicep & shoulder...
dumbell preacher curl, 1x10 35 1x6 45 3x6 50 1x16 30
lateral raises drop sets, 40#/25# 10/10 10/11 11/11 11/11
low pulley lateral raises, 2x10 15
seated dumbell curls, 3x10 40
concentration curl, 3x10 40

chuckzilla
04-16-11, 4:40 pm
friday-sqaut...
1x10 155
1x10 225
1x3 315
1x2 355
1x10 225

chuckzilla
04-18-11, 1:31 pm
monday(am)-lats...
lat pulldown, 4x8 120
pull ups, 25#x 8 8 7 bwx 12
t-bar, 4x8 135
one arm lat pulldown, 4x10 135
straight arm lat pulldown, 2x20 32.5

chuckzilla
04-18-11, 7:07 pm
monday(pm)-bench press...
1x10 155
1x12 185
1x1 305(came off the chest and up good but missed the lockout)
1x1 295
1x1 275
1x2 250
1x4 245

chuckzilla
04-19-11, 6:20 pm
tuesday-legs & tricep...
leg extention, 4x16 100
standing calf raises, 4x25 115
skullcrusher, 2x10 65 2x10 75
rope pushdown, 4x14 52.5
tricep extention(machine) 4x14 150
leg extention(machine) 4x14 190

chuckzilla
04-20-11, 6:57 pm
wednesday-deadlift...
2x12 225
1x6 315
1x12 225
seated calf raises, 3x20 400

chuckzilla
04-21-11, 6:55 pm
thursday-bicep...
preacher curl, 1x10 65 1x5 85 1x3 115 1x10 85
seated dumbell curl, 3x8 45 1x1 55 1x8 45
concentration curl, 4x12 30
rope preacher curl, 1x20 37.5 3x12 47.5

DANO
04-21-11, 7:04 pm
Looks good chuck. Next time you try for your 1RM on chest try a rep scheme like this: pushups: 1x15... 135x5, 225x3, 275x1, 295x1, 305x1... I say this becayse it kinda gives your muscle time to adjust to the weight before you load it up... that is what I would do with my attempts.

chuckzilla
04-22-11, 6:21 pm
Looks good chuck. Next time you try for your 1RM on chest try a rep scheme like this: pushups: 1x15... 135x5, 225x3, 275x1, 295x1, 305x1... I say this becayse it kinda gives your muscle time to adjust to the weight before you load it up... that is what I would do with my attempts.
thanks dano, i do need to get used to the feel of the weight before trying to max out. i will try it next attempt.

chuckzilla
04-22-11, 6:25 pm
friday-sqaut...
1x10 135
drop sets, 275#/225# 8/5 6/6 5/6

chuckzilla
04-25-11, 8:09 pm
monday-bench press...
1x8 155
1x10 225
drop sets 235#/185# 6/6 7/5
1x15 185

chuckzilla
04-27-11, 6:41 pm
wednesday-sqaut...
1x10 225
1x6 315
1x6 295
2x8 275

chuckzilla
04-28-11, 5:42 pm
thursday-back...
barbell shrug, 1x20 225 3x10 315
narrow grip lat pulldown, 5x10 120
t-bar, 3x8 135
pull ups, 1x10 bw
dumbell row, 4x10 100
seated row, 4x10 135

wedge
04-29-11, 1:46 pm
I see some work being done in here. Keep it up bro. Go and TAKE 305. It is yours.

chuckzilla
04-29-11, 6:01 pm
I see some work being done in here. Keep it up bro. Go and TAKE 305. It is yours.thank you wedge, trying board presses this week. 305 next week. i will let you know what happens.

chuckzilla
04-29-11, 6:05 pm
friday-bicep & legs...
standing ez bar curl, 4x10 65
dumbell preacher curl, 4x8 35
rope preacher curl, 4x10 47.5
seated dumbell curl, 4x10 40
concentration curl, 5x12 25
low pulley cable curl, 5x15 27.5
sqaut, 4x10 225
seated calf raises, 4x25 400

chuckzilla
05-02-11, 7:18 pm
monday-bench press...today was my first attempt at board presses.
warm up, 1x10 155 1x10 225
2 inch board, 1x1 275 1x1 295 1x1 310 1x1 295
pin press, 295 x 2

chuckzilla
05-03-11, 6:30 pm
tuesday-back...
narrow grip lat pulldown, 1x10 135 1x10 150 1x8 165 2x8 180 1x10 135
behind the back shrug, 4x12 90
barbell row, 4x12 180
seated calf raises, 4x30 200

chuckzilla
05-04-11, 6:35 pm
wednesday-sqaut...
1x10 225
1x8 275
1x6 285
1x6 300
1x10 275

chuckzilla
05-05-11, 8:01 pm
thursday-bicep...
standing ez bar curl, 1x10 65 2x10 75 1x8 85
seated dumbell curl, 4x10 40
concentration curl, 4x8 40

chuckzilla
05-06-11, 6:33 pm
friday...
leg extention, 1x16 90 1x12 115 4x10 125
standing calf raises, 4x25 90
behind the back shrug, 4x15 65
seated dumbell curl, 4x12 30
front raises, 4x12 20

J A Y
05-09-11, 1:56 pm
squats look good chuck!

chuckzilla
05-09-11, 6:34 pm
monday(am)-lats...
narrow grip lat pulldown, 1x10 150 3x8 165
pull ups, 2x8 25
dumbell row, 1x8 100 3x8 120
one arm lateral raises, 3x14 25
lat pulldown, 4x12 135

chuckzilla
05-09-11, 6:36 pm
monday(pm)-chest...
incline dumbell press, 4x10 70 1x6 100 4x12 60
cable fly, 4x14 27.5
front raises, 4x10 25
tricep extention(machine), 1x15 130 1x8 190 2x12 150

chuckzilla
05-10-11, 8:05 pm
tuesday-back & shoulder...
barbell shrug, 1x22 225 3x12 315
bent over lateral raises, 4x14 25
seated row, 4x10 180
military press, 4x12 90
lateral raises, 4x14 25
leg extention, 4x12 115

chuckzilla
05-11-11, 7:05 pm
wednesday-sqaut...
1x10 135
1x6 225
1x6 275
1x6 305
1x6 315
1x6 335
after the first three sets i also did seated calf raises 400 x 30

DANO
05-11-11, 7:14 pm
Looking pretty damn good yourself!! Bench day is coming up right?.... KILL IT!!