Trapzilla- The return of RowRow

**trapzilla** · 10-19-2011, 05:22 PM

Well this is my second log as ultimately the first became so disjointed that frankly there was no point carrying it on.

If moved gyms and have a new spark as a result so lets hit it!

My new split is as yet undecided and the final tweaks the workouts themselves as of yet not complete but I will be operating in 4 weeks microcycles in terms of core exercises and focus bodyparts.

The idea is as follows, gain my mass and strength back. Bring up lagging bodyparts through varying twice weekly training. I am not focusing on specific areas as of yet just general development.

Well three days in and this is how things have looked this week;

Monday;chest,tris and calves

Incline bench
60/132x8
80/176x8
100/220 x3
100/220 x5+1

Incline dumbbells
40/88 x 3 x10

Flat dumbbells
40/88x10
50/110x10

Nautilus incline pec dec
FST-7 ;60/132 x12

Incline Skullcrushers
30/66x10
40/88x10
50/110x9

V-bar pressdowns
50/110x10
70/154x10
80/176x10

Reverse pressdowns
FST-7: 50/110x10

seated calf raises
40/88x15
80/176x15
120/264x15
160/352 x13

Tuesday; Back + rear delts + forearms

Neutral pulldowns
60/132x10
80/176x10
110/242x10
130/286x11

Reverse grip bent over row(closer to 45 degrees)
60/132x8
100/220x8
140/308x8
180/296x8
220/484 x10

T-bar row (handle pulled to navel, parallel to floor, 2 second squeeze at top)
30/66x12
55/121x12
75/165x12
100/220x10

One arm rows
40/88x2 x8
60/132 x8
80/176 x6

seated row (elevated on a bench, v handle, pulled into navel)
50/110x10
70/156x10
90/198x9

Nautilus pullover
FST-7; 60/132 x10

cable upright rows (pulled high and out from the body)
40/88x12
45/99x12
50/110x12

neutral face pulls (pulled to above head)
60/132x12
80/176x12
110/242x11
130/286x9

Cable rear delt flyes
40/88x12
50/110x12
60/132x10

Triset 3x;
cross body palms down cable wrist curls 20/44x12
reverse curls 30/66x10
seated Hammer curls 25/55x10

Wednesday; legs and calves

Quad extensions
60/132x12
100/220x12
120/264 x2 x15

back squats (hips are still funny so pondering these)
60/132x2 x10
100/220x6
120/264x6
140/308x1

leg presses (slightly wide stance)
160/352x10
240/528x10
280/616 x8
320/704x7

smith machine front squats (heels elevated)
FST-7;80/176x10

lying leg curl
50/110x10
70/154x10
80/176x10
100/220x9

seated leg curl
FST-7; 60/132x12

feet very high and very wide leg press
40/88x12
80/176x12
120/264x12
160/352x12

bodyweight walking lunges
3x100m

Seated calf raises (double contractions, 2 second holds)
30/66x15
70/154 x15
110/242x15
130/286x12

Standing calf raise
FST-7; 125/275x15

i'll keep you guys posted

**x~factor** · 10-20-2011, 01:43 PM

Its good to have you back.

**davegmb** · 10-20-2011, 05:21 PM

Welcome back traps

**Anabolic5150** · 10-20-2011, 05:21 PM

Welcome back trap!

**trapzilla** · 10-23-2011, 11:33 AM

Taken the rest of the week off from Wednesday to Sunday due to joint pain.

**Gawd** · 10-23-2011, 12:11 PM

Originally Posted by trapzilla

Taken the rest of the week off from Wednesday to Sunday due to joint pain.

Rest up.. Looking forward to your progress.

**trapzilla** · 10-25-2011, 04:04 PM

Tuesday, blended both monday and tuesday's workouts as my shoulders were off on monday but very good today.

Incline barbell bench
50/110 x12
60/132x12
80/176x10
100/220x2 down 4 reps from last week, but right shoulder was crunching a lot.

inclince dumbbell bench
30/66x12
40/88x9
40/88x7

flat dumbbell bench
35/77x12
40/88x10
40/88x9

Nautilus inclince flye machine
40/88x12
50/110x12
60/132 x10
70/154x9

Cable crossover, up and downs*
40/88 x 3 x 32

wide grip behind neck pulldowns
40/88x12
50/110x12
60/132x12
70/154 x11

back on leg pad, close grip pulldowns (2 second squeeze)
50/110x12
60/132x10
70/154 x7

wide grip seated rows
60/132 x12
60/132 x11 + 15 pulses

pull over machine
50/110 x5 x15 +12 pulses

incline dumbbell curls
10/22 x10 (done 5 each arm at a time)
15/33 x10 (" ")

seated hammer curls
15/33x10
20/44x10
25/55x10

cross body hammer curls (5 each arm at a time)
20/44 x10
25/55x10
30/66x10

Very happy with that workout, strength down a bit as I expected though. Legs tomorrow whoop!

*I move my hands down the line of my chest, from around jaw level, all the way down until my arms are perpendicular to the floor, at about 8 positions performing 2 reps at each and then going back up the centre line.

**davegmb** · 10-25-2011, 04:30 PM

Sounds like you need to up the fish oil big man, outrageous volume as usual. Dan John the powerlifter/coach says take that much fish oil it gives you the runs then back off two capsules and that should be the right amount!

**trapzilla** · 10-25-2011, 04:39 PM

Originally Posted by davegmb

Sounds like you need to up the fish oil big man, outrageous volume as usual. Dan John the powerlifter/coach says take that much fish oil it gives you the runs then back off two capsules and that should be the right amount!

I normally use glucosamine at around 5-10g a day, but will give the fish oil a try when I use up all my glucosamine.

I thought my volume was more restrained than usual tbh Dave! shows how warped my mind is!

**x~factor** · 10-25-2011, 05:49 PM

Damn, I've forgotten how crazy your workout volume is.

Its INSANE!!!

**jagbender** · 10-25-2011, 07:43 PM

no way could I handle tht much volume on my calories! solid workout though

**bigcruz** · 10-25-2011, 08:55 PM

that was a monster workout bro! for me anyways lol im in!!

**trapzilla** · 10-26-2011, 02:34 AM

Originally Posted by jagbender

no way could I handle tht much volume on my calories! solid workout though

I'll post up my diet later on today, to show people why I can cope with such volume.

Originally Posted by x~factor

Damn, I've forgotten how crazy your workout volume is.

Its INSANE!!!

Oh you ain't seen nothing yet X

Originally Posted by bigcruz

that was a monster workout bro! for me anyways lol im in!!

Glad to have you on board Cruz

**trapzilla** · 10-26-2011, 05:18 PM

Wednesday-Leg Day! yayy

Back squats
60/132 x2 x12
100/220 x2 x3
120/264 x2
140/308 x1
160/352 x1

Medium stance leg press
200/440 x8
280/616 x8
320/704 x8
320/704x9 drop set 200/440 x12, 160 x11

Front squats
60/132 x10-uncomfortable so stopped

leg extensions
continuous drop set;
100/220x5
95/209 x10
87/191.5x15
80/ 176 x20
70/154 x25
63/ 138.6 x30
57/ 125.4 x35

Bw sissy squats
4 x failure

Seated leg curls
60/132 x10
70/154 x10
80/176x10
95/209 x10
60/132 x12 double x-reps

romanian deadlifts
60/132 x12
80/176 x12

lying leg curl pulses
60/132 x12
80/176 x12
100/220 x10 drop set 50/110 x10 full reps

wide and high leg press
120/264 x3 x12

bw walking lunges
1 x 30 steps each leg

seated calf raises (double x rep and double contractions)
60/132 x15
100/220x15
120/264x15
140/308x15

the squats are not maxed out as my new stance is wider than the power rack at the gym so I am more reserved. My new stance is where my knees are about 1 inch wider than my hips and this feels really good, so will see how numbers go up.

Happy with the workout, very happy in fact.

and here is my standard diet macros

Total
5,779 cals
131.6 fats
692.4 carbs
441.8 protein

**jagbender** · 10-27-2011, 02:05 PM

Originally Posted by trapzilla

Total
5,779 cals
131.6 fats
692.4 carbs
441.8 protein

DAYM

I got HUNGRY the last night and I Ate 4707 calories. I needed that.

did some ATF squats today and went for a pr @ 375.. almost doesn't count LOL

**trapzilla** · 10-30-2011, 12:33 PM

Originally Posted by jagbender

DAYM

I got HUNGRY the last night and I Ate 4707 calories. I needed that.

did some ATF squats today and went for a pr @ 375.. almost doesn't count LOL

What almost doesn't count jag?

**trapzilla** · 10-30-2011, 12:42 PM

Friday 28th, 10th.

Heavy back today very low volume as I wanted to try something different.

mid-knee rack pulls
100/220x6
180/396 x3
260/572 x1
300/660 x1
340/748 x1

reverse grip Yates row
60/132 x6
100/220 x6
140/308 x6
180/396 x6
220/484 x6

T-bar rows
70/154x8
110/242x8
150/330x8
190/418 x7

One arm rows
80/176 x30

Liked the heavy free weights but volume felt low, the One arm rows almost made up. the plan is to get the 80kg dumbbell for 100 reps by the end of the year. Back felt tighter after the workout but not inflated, it was hard to explain. Not bad numbers though

**x~factor** · 10-30-2011, 01:41 PM

Originally Posted by trapzilla

One arm rows
80/176 x30

That's just insane!!!

**davegmb** · 10-30-2011, 09:29 PM

That's Kroc stuff doing it for 100 reps, you must be feeling strong at the min bud

**trapzilla** · 10-31-2011, 04:33 PM

Originally Posted by x~factor

That's just insane!!!

Thanks X

Originally Posted by davegmb

That's Kroc stuff doing it for 100 reps, you must be feeling strong at the min bud

Yeah it is but I think I'll pat myself when I have a 300lb one arm row for 100.

My back is feeling strong yes, but chest and so on not so much

**trapzilla** · 10-31-2011, 04:53 PM

Mon 31/10/11

incline bench
bar only x30
50/110x 10
80/176 x4
100/220x5

incline dumbbell bench
25/55x10
35/77x10
40/88x7

incline dumbbell flyes
15/33x10
20/44x10
25/55x9

chest press machine
40/88x12
45/99x11
50/110x8

pec flye machine
50/110x12
60/132x10
70/154 x10
80/176 x 8 +7 pulses

overhead dumbbell extensions
40/88x10
50/110x10
60/132x9

cross body dumbbell extensions
7.5/16.5 x10
12.5/27.5 x10
12.5/27.5 x8

ez bar pressdowns
60/132x12
90/198 x12
120/264x12
160/352 x10

bench dips
bw x15
bw x12
bw x 9

seated calf raises
40/88x15
80/176 x15
120/264 x15, x20

standing raises(double contraction)
100/220 x12
120/264 x3 x12

behind back cable laterals
20/44x12
30/66x12
40/88x12

Loved todays workout and despite shoulder being abit gammy still, incline weren't affected, tried the chest press machine as flat dumbbells weren't tickling me today. I am going to finish each tricep workout with bench dips from now on as a gauge of fatigue.

**trapzilla** · 11-03-2011, 05:42 PM

Tuesday 01/11/11

Back

close grip pulldowns
50/110x12
80/176x10
100/220x10
110/242x7 +8 contractions

wide grip behind neck pulldowns
50/110x12
60/132x 2x 12

overhand yates row
60/132x10
100/220x10
140/308x10
180/396x10

wide overhand tbar row machine
60/132 x10
90/132 x10
115/253 x8

pullover machine
50/110x10
60/132x10
70/154 x8

elevated seated cable row
60/132 x3 x12

Today was really just going through motions, didn't feel strong, couldn't get pumped.

**trapzilla** · 11-03-2011, 05:55 PM

Thursday 03/11/11

Delts

seated dumbbell presses
20/44 x2 x10
25/55x8
30/66 x8
35/77x8
40/88 x2

seated laterals~super set with~standing lateral partials
10/22 x10 ~ 20/44 x12
12.5/27.5 x10 ~ 25/55 x12
15/33 x10 ~ 30/66 x12
17.5/38.5x10 ~ 35/77x12

seated lateral raise machine
22.7/50 x12
38.7/85 x12
50/110 x12

dumbbell front raises
20/44x 3 x10 +drop sets on all sets

shoulder press machine
40/88x12
50/110x12

behind back cable laterals
25/55 x12
35/77x10

bent over seated laterals
10/22x12
12.5/27.5 x2 x12

rear cable flyes
30/66x10
40/88x10
50/110x10

close grip cable upright rows
60/132x12
80/176x12
110/242 x12
120/264 x10

behind the back shrug machine
70/154 x12
100/220x12
140/308x12
188/413.6x12

seated dumbbell shrugs
50/110 x10
60/132x10
70/154 x10
80/176 x10

Happy with the workout, first shoulder session in 3 weeks due to shoulder pain but no pain today, felt good. I'm trying to find the right angle and wrist positioning on my rear delt moves hence the weights are really light.

**x~factor** · 11-03-2011, 07:33 PM

The workout looks solid as always.

**trapzilla** · 11-09-2011, 01:17 AM

Monday 7/11/12

Chest, tris and calves

incline bench
60/132x2x10
80/176x5
100/220x3
110/242x2
80/176x10

incline dumbbell bench
30/66x8
35/77x8
40/88x8
40/88x5 drop set 30/66 x10pulses

incline flyes
15/33x10
20/33x10-left shoulder hurt so I stopped

Decline barbell bench
60/132x8
80/176x8
120/264 x2

incline machine press
40/88x12
50/110x12

underhand crossovers (1full rep then one halfway-contracted rep=1)
30/66x10
35/77x10
40/88x8

one arm overhead dumbbell extensions
10/22x8
15/33 x2 x10

lying cross body dumbbell extensions
7.5/16.5 x10
10/22x10
12.5/27.5 x10

revers grip pressdowns superset with overhand pressdowns
60/132x10, 12
80/176x10, 12
110/242x10, 12

seated calf raises
40/88 x15 (double x-reps)
80/176 x15
120/264 x15

**trapzilla** · 11-09-2011, 01:30 AM

Tuesday 8/11/12

back,rear delts, bis, forearms

reverse grip yates row
60/132x8
100/220x8
140/308x8
180/396x8
220/484 x3(wasn't feeling the movement)

reverse grip pulldowns
60/132x8
80/176x8
100/220x8
125/275x8

close grip,back on leg pads pulldowns
40/88x10
60/132x10
70/154 x10

wide tbar row machine
40/88 x10
60/132x12
80/176x10

elevated close grip cable row
40/88x12
50/110x12
60/132x12

unilateral, underhand straight arm pulldowns
30/66x10
40/88x10

bent over laterals
7.5/16.5 x10
10/22x10
15/33x10

rear cable laterals
30/66x10
40/88x10
40/88x9

seated dumbbell curls (5 on one arm then 5 on the other, repeat)
10/22x10
15/33x2x10

dumbbell preacher curls
10/22x10
15/33x10
20/44x10

close grip ez bar curls
40/88x2x10

cross body hammer curls
20/44x2x10

reverse curls
20/44x10
25/55x10
30/66x10

standing wrist curls
40/88x2 x12

dumbbell wrist curls
10/22x12
15/33x2x12

I love training forearms!!!

**davegmb** · 11-09-2011, 02:05 AM

Beast

**trapzilla** · 11-10-2011, 04:20 PM

Leg Reversal!!!

10/11/11

seated calf raises
40/88x15
70/154 x15
110/242x15
140/308 x15
160/352x10 ~drop set~ 110/242 x12, 70/154 x16, 40/88x23

Standing calf raises ~super set with~ toes out top half only bw + chains burnouts
100/220x12
125/275x12
150/330x12
180/398(stack) x12
stack +40/88 chains over shoulders x12

Jeffersons
40/88x10(each leg)
60/132 x10

seated leg curls
50/110x12
70/154x12
80/176 x10 + 2 forced
90/198 x7 +5 forced

lying leg curls
50/110 x10
70/154x10
80/176x10

Smith machine squats
40/88x6
80/176x6
120/264x6
160/352x2

Hack squat machine
40/88x15
50/110 x15
70/154x15

unilateral leg press (charlews glass style)
40/88 x2 x12

Sissy squats
bw + 40/88 chains x16, x13

I had to sit down for 10 minutes after this before I could move. I Freakin' love reverse legs!!!

**jagbender** · 11-10-2011, 06:00 PM

sounds like a good leg day. have you ever tried to walk "down" stairs after a day like that? Up stairs isn't so bad but down is killer

**x~factor** · 11-10-2011, 06:25 PM

Originally Posted by trapzilla

unilateral leg press (charlews glass style)
40/88 x2 x12

Tried to youtube it without luck. How is this done compared to a regular leg press?

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