Littlefry's Imminent Recovery: Project Z

[Littlefry]

Here is my workout from today. Got a good sleep last night and had a very good workout today. Chest was a bit sore but thats about it. Im about to take my project-Z than head ot bed in 30mins. Lots of strenght today in the gym so far so good with Z.



Incline Barbell Bench
185x12
205x19
225x8
225x8
Flat Dumbbell Bench
60x12
70x10
80x8
80x8
Flat Dumbell Fly
30x12
40x10
50x8
Military Press
95x12
115x10
135x8
135x8
SkullCrushers
65x12
75x10
85x8
85x8
Cable Pressdowns
120x12
130x10
140x8
140x8

[willah]

Very solid workout man, no wonders you were feeling it a little bit.

[Littlefry]

Very solid workout man, no wonders you were feeling it a little bit.

Yea, Ive been doing 5x5 during my bulk so chaning up the reps is a huge hit to my body, but I know it equals no growth so I really cant complain to much.

[Littlefry]

Well, after that push workout I did on tuesday my chest was killing me due to my change in rep range as I mentioned before switching from 5x5 to higher reps to focus more on the bodybuilding aspect as Im starting my cut. Least to say Project-Z did its job once again, I woke up the next day with no soreness or Doms in my chest at all. Which was a good thing since I had my senior mens volleyball game like usual wednesday night.

My left shoulder was sore as hell to say the least after my volleyball game. But I got home around 12:30am took my Project-z and headed to bed. Woke up at 6:40 for my morning class and to my relief my shoulder was not sore at all, just another testament to Project-Z.

[mritter3]

ya man..sounds like its treating ya well.

[Littlefry]

Well my day 13 I had a new workout I was running due to my cut coming up. Anyways it was my pull workout, so kind of a fully body pull workout in a sense. I had a good pump going in my back, and bi's at the end due to my change as mentioned earlier from 5x5 rep schemes to more a bodybuilding rep scheme of 12-8 reps a body part.

My bi's where pumped up at the end. I hit the sac earlier that night cause I had to work the next day at 7-2:30. I woke up feeling refreshed with only a slight bit of soreness in my bi's but thats cause like I mention previously I had changed my workouts around this week and my body was adjusting but Project-Z sure sped that adjustment up quicker.


Pull:

Barbell Row
135x12
185x10
205x8
205x8
T-Bar Row
80x12
115x10
150x8
150x8
Wide-Grip Pulldown
135x12
160x10
190x8
Lateral Raise
20x12
25x10
30x8
30x8
Barbell Curl
60x12
80x10
95x8
95x8
Dumbell Curl
30x12
40x10
50x8
50x8

[Littlefry]

Here is my workout from yesterday. I new my legs would be sore do to the new rep scheme that I have mentioned. Anyways I woke up this morning and they where a bit sore but no where near to how sore I thought they where going to be. I went to school than headed to work after from 5pm-10pm, and now my legs are somewhat sore from work. Hopefully Project-Z can work its magic once again tonight.


Legs:
Box Squats
225x12
275x10
315x8
315x8
Leg Press
360x12
450x10
540x8
540x8
Leg Extensions
80x12
100x10
120x8
120x8
Stiff Leg-Deads
135x12
185x10
205x8
205x8
Leg Curls
60x12
80x10
100x8
100x8
Seated Calve Raises
3 x failure

[Littlefry]

Well my legs went as sore today as I thought they where going to be which was a good. The was a little soreness however it was mostly in my hamstrings which was weird but a good feeling to no I hammered them enough on leg day. I hit the gym today to do my push workout plus 20mins of cardio. We will see how I feel tommorrow morning cause Im a bit exhausted right now.

Incline Barbell Bench
185x12
205x19
225x8
225x8
Flat Dumbbell Bench
60x12
70x10
80x8
80x8
Flat Dumbell Fly
30x12
40x10
50x8
Military Press
95x12
115x10
135x8
135x8
SkullCrushers
65x12
75x10
85x8
85x8
Cable Pressdowns
120x12
130x10
140x8
140x8

[Littlefry]

Well I had no soreness in my chest the next day after my workout which was good. Also for about the past 5 nights I have had whole nights of uninterupted sleep. I didnt get up at all once during the night had a full 8hrs sleep each time. Now I usually wake up about 2-3 times a night but lately while on Project-Z that hasnt happened which in my eyes is a real key feature about Z. Rest is one of the most important aspects to repairing those mirco-tears of the muscle and with Z I feel Im getting a great nights sleep.

[Littlefry]

Here is my workout from friday. Let me tell you I had one hell of a pump in my bi's. Also on night 20 was the first night in a while in which I didint have a full 8hrs un-interupted sleep. On that note I still woke up feeling refreshed with no muscle soreness.


Pull:

Barbell Row
135x12
185x10
205x8
205x8
T-Bar Row
80x12
115x10
150x8
150x8
Wide-Grip Pulldown
135x12
160x10
190x8
Lateral Raise
20x12
25x10
30x8
30x8
Barbell Curl
60x12
80x10
95x8
95x8
Dumbell Curl
30x12
40x10
50x8
50x8

[Littlefry]

Well here was my last leg day. Let me say this I brutalized my legs, and than followed it up with 25mins low intensity cardio on a level 8 incline. My legs felt like jelly afterwards. So i headed home popped my Z and headed off to bed. When I woke up in the morning there was no soreness in my quads, however my hamstrings where killing me. Im guessing it was jsut how they where hit that day.

Sleep has still been awsome. Once again I had a whole night of uninterupted sleep last night. Didnt wake up once. Im a little low energy today but I know its from my diet and calorie defiecent, so Im about to have some coffee and get in a quick study session before I hit the gym.


Legs:
Box Squats
225x12
275x10
315x8
315x8
Leg Press
360x12
450x10
540x8
540x8
Leg Extensions
80x12
100x10
120x8
120x8
Stiff Leg-Deads
135x12
185x10
205x8
205x8
Leg Curls
60x12
80x10
100x8
100x8
Seated Calve Raises
3 x failure

[Littlefry]

Well Z is coming to a close end now, just a couple days left. I must say I ahve thus been very impressed with Project-Z. The rest/deep sleep I have gotten from Z has been amazing to say the least. As well no soreness or notice of DOMs the next day especially after working legs, which was great.

[Littlefry]

Here is my workout today. I was going to increase my flat dumbbell bench today, but I hurt my right wrist last week and it still seems to be sore while preforming certain exercises, so I opted out on adding 5lbs to that movement. We will see how it is feeling next week and make adjustments from there.

On a side note I had 2 wonderfull nights of uninterupted sleep in a row, a full 8hrs which I credit fully to project-Z.

Incline Barbell Bench
185x12
205x19
225x8
225x8
Flat Dumbbell Bench
60x12
70x10
80x8
80x8
Flat Dumbell Fly
30x12
40x10
50x8
Military Press
95x12
115x10
135x8
135x8
SkullCrushers
65x12
75x10
85x8
85x8
Cable Pressdowns
120x12

[ThomsonSteve]

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