The MeatZatk Attack

MeatZatk · 06-13-2007, 07:52 PM

no, she wasn't that hot, but I still would've put it in her poop shoot.

MeatZatk · 06-14-2007, 05:36 PM

I decided to break up my workouts a little bit more so I could put in maximum effort for each bodypart. Legs now share a day with shoulders.

Back-
Deads
225x12
225x12
225x12

lat pulls
140x12
140x12
150x12

Shrugs
335x12
335x12
335x12

low cable rows
150x12
150x12
150x12

Bi's-
BB curls
65x12
65x12
65x12

Hammer Curls
30x12
30x12
30x12

Preacher Curls
75x12
75x12
75x12

21's
55x3

Double D · 06-14-2007, 05:43 PM

You doing conventional deads or rack deads?

MeatZatk · 06-14-2007, 05:48 PM

...conventional, why are those shitty numbers? I think I need to take a video of me doing them so you guys can critique me. I feel like I might be rounding my back a little.

Double D · 06-14-2007, 06:06 PM

No numbers are fine. I would just do rack deads instead of conventional deads for your back.

MeatZatk · 06-14-2007, 06:14 PM

I've never done rack deads before, never done regular deads for that matter. I take it from the videos I just watched that rack deads should start at the knees?

Double D · 06-14-2007, 06:19 PM

Yep...theres less ham and glute activation.

MeatZatk · 06-14-2007, 06:29 PM

Cool thanks! I'll try them next time.

MeatZatk · 06-15-2007, 05:04 PM

I had a wild hair up my ass today, so I switched things up just a little.

Chest-
Flat BB Bench
225x12
225x12
185x12

Machine Flyes
190x12
190x12
190x10

Wide Grip Iso Hammerstrength
225x12
275x12
dropset of 31's (225x15, 185x9, 135x7)

Cable Flyes
90x12
100x12
100x12

Tri's-
Skulls
75x12
75x12
75x12

Seated Dips
225x12
225x12
275x10

Rope Pulls
100x12
90x12
90x12
superset with
OH Extensions
100x12
110x12
100x12

Reverse Pulldowns (one arm)
30x12
30x12
30x12

ReproMan · 06-15-2007, 05:15 PM

Damn, nice pressing there. We're right around the same numbers.

Oh and I like to set the pins just below my knees, about 3/4 of the way up my shins for rack deads. You can handle a lot more weight than pulling off the floor and your traps will thank you for it.

MeatZatk · 06-18-2007, 02:03 PM

Had a great back/bi's workout today! D and Repro, thanks for the suggestions on rack deads. My back felt so much more targeted when I set the pins just below the knees, my partner was feeling the same way. He brought me some SuperPump for the workout, man that stuff actually tasted pretty good.

Back-
Rack Deads
225x12
225x12
275x12

Lat Pulls
150x12
150x12
150x12

Shrugs
335x12
335x12
335x12

Low Cable Rows
140x12
140x12
140x12

Bi's-
BB Curls
65x12
65x12
65x12

Seated Hammer Curls
27.5x12
27.5x12
27.5x12

Preacher Curls
75x12
75x12
75x12

21's
55x3

1 Arm Cable Curls
30x12
25x12
25x12

ReproMan · 06-18-2007, 02:08 PM

Nice!! Glad you liked them! I'll bet with the Super-Pump you took, you had well... A super pump.

MeatZatk · 06-18-2007, 02:33 PM

as a matter of fact...I did!

Double D · 06-18-2007, 03:31 PM

How do you like those rack deads?

MeatZatk · 06-18-2007, 03:42 PM

I must be one sick fuck cause I loved them! Such a difference not going all the way to the ground.

Double D · 06-18-2007, 04:08 PM

Good....glad you do. I like em better for back as well.

MeatZatk · 06-18-2007, 08:48 PM

Played 1.5 hours of handball tonight. The first game was the best I've ever played, but the second and third were shitty. Oh well, I went through two shirts and was exhausted afterwards. I think I'll go tomorrow morning before my lifting workout.

MeatZatk · 06-19-2007, 09:42 AM

I had my bodyfat measured yesterday (calipers) which I know isn't all that accurate, but that's how I've had it done for the past couple of years. A little bittersweet because it went down to 15 from 18.7, but I was hoping for more! I just did a little online calculator to find my lbm and was happy to see that I've lost 11lbs of fat and only 3lbs of muscle.

ReproMan · 06-19-2007, 10:07 AM

Quote:

Originally Posted by MeatZatk

I had my bodyfat measured yesterday (calipers) which I know isn't all that accurate, but that's how I've had it done for the past couple of years. A little bittersweet because it went down to 15 from 18.7, but I was hoping for more! I just did a little online calculator to find my lbm and was happy to see that I've lost 11lbs of fat and only 3lbs of muscle.

Yeah dude, that's a nice little jump. You should be stoked!

MeatZatk · 06-19-2007, 11:30 AM

MeatZatk · 06-19-2007, 04:25 PM

Chest-
Incline DB Press
85x12
85x12
85x12

Machine Flyes
190x12
190x12
190x12

Decline BB Press
205x12
205x10
205x10

Cable Flyes
100x12
100x12
120x12

Kneeling Rope Pulls
80x12
80x12
80x12

Hammerstrength Bench Press to failure
225x22
225x8
225x11 long rest

Tri's-
Skulls
75x12
75x12
75x12

Seated Dips
275x12
275x12
275x12

Some goofy tricep pressdown my partner wanted me to try
???
???
???

Rope OH Extensions
100x12
110x12
120x12

1 Arm Reverse Pulldowns
30x12
40x12
40x12

soxmuscle · 06-19-2007, 05:51 PM

I know Double D already asked you, but why do you stay so high in terms of reps? If you're doing 12 reps of 225 on the deadlifts, wouldn't it benefit you more to do lets say 3 reps of 315?

MeatZatk · 06-19-2007, 05:57 PM

I don't know...would it benefit me more?

soxmuscle · 06-19-2007, 06:04 PM

I'm not in the position to say whether it would benefit you more, but when it comes to deadlifts I've always felt that I've been more prone to injury with each rep I do, which is one of the reasons why, even before my Westside routine began, I wasn't going past 8 reps, even with 135.

ReproMan · 06-19-2007, 06:07 PM

It depends on what your goals are. I tend to only lower the reps and up the weights for a change of pace so my routine doesn't get stale. Obviously if you are trying for absolute strength, then you want lower reps, higher intensity. Well that's the layman's version anyway.

Nice workout btw.

MeatZatk · 06-19-2007, 09:31 PM

Quote:

Originally Posted by soxmuscle

I'm not in the position to say whether it would benefit you more, but when it comes to dead lifts I've always felt that I've been more prone to injury with each rep I do, which is one of the reasons why, even before my Westside routine began, I wasn't going past 8 reps, even with 135.

I never thought of it like that...makes sense. Since I'm in the experimentation faze of Dead lifts I'll give it a shot. Thanks.

MeatZatk · 06-19-2007, 09:53 PM

Went back for Round 2 of the gym today (wife wanted to go after work). I went on the stairway to hell for 30 minutes, then recumbant bike for 30.

Stairclimber-30min L3-15min L4-10min L5-5min

Recumbant Bike-30min L2

MeatZatk · 06-20-2007, 02:26 PM

today is my off day, so I went to the Elks and played handball for an hour. Got a pretty good sweat going which is all I can ask for. I have a softball game tonight and it's beautiful outside so I'm stoked!

Double D · 06-21-2007, 12:48 AM

Quote:

Originally Posted by MeatZatk

I don't know...would it benefit me more?

Depends on what your goal is. But whether it be hypertrophy or strength you always have to venture into other rep ranges to mix things up a bit. A little here and a little there really help to form a balanced body!

06-13-2007, 07:52 PM	#61
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com no, she wasn't that hot, but I still would've put it in her poop shoot.
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06-14-2007, 05:36 PM	#62
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	I decided to break up my workouts a little bit more so I could put in maximum effort for each bodypart. Legs now share a day with shoulders. Back- Deads 225x12 225x12 225x12 lat pulls 140x12 140x12 150x12 Shrugs 335x12 335x12 335x12 low cable rows 150x12 150x12 150x12 Bi's- BB curls 65x12 65x12 65x12 Hammer Curls 30x12 30x12 30x12 Preacher Curls 75x12 75x12 75x12 21's 55x3
	Define Definition

06-14-2007, 05:48 PM	#64
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	...conventional, why are those shitty numbers? I think I need to take a video of me doing them so you guys can critique me. I feel like I might be rounding my back a little.
	Define Definition

06-14-2007, 06:14 PM	#66
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	I've never done rack deads before, never done regular deads for that matter. I take it from the videos I just watched that rack deads should start at the knees?
	Define Definition

06-14-2007, 06:29 PM	#68
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	Cool thanks! I'll try them next time.
	Define Definition

06-14-2007, 05:43 PM	#63
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	You doing conventional deads or rack deads?

06-14-2007, 06:06 PM	#65
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	No numbers are fine. I would just do rack deads instead of conventional deads for your back.

06-14-2007, 06:19 PM	#67
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Yep...theres less ham and glute activation.

06-15-2007, 05:04 PM	#69
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	I had a wild hair up my ass today, so I switched things up just a little. Chest- Flat BB Bench 225x12 225x12 185x12 Machine Flyes 190x12 190x12 190x10 Wide Grip Iso Hammerstrength 225x12 275x12 dropset of 31's (225x15, 185x9, 135x7) Cable Flyes 90x12 100x12 100x12 Tri's- Skulls 75x12 75x12 75x12 Seated Dips 225x12 225x12 275x10 Rope Pulls 100x12 90x12 90x12 superset with OH Extensions 100x12 110x12 100x12 Reverse Pulldowns (one arm) 30x12 30x12 30x12
	Define Definition

06-15-2007, 05:15 PM	#70
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	Damn, nice pressing there. We're right around the same numbers. Oh and I like to set the pins just below my knees, about 3/4 of the way up my shins for rack deads. You can handle a lot more weight than pulling off the floor and your traps will thank you for it.

06-18-2007, 02:03 PM	#71
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	Had a great back/bi's workout today! D and Repro, thanks for the suggestions on rack deads. My back felt so much more targeted when I set the pins just below the knees, my partner was feeling the same way. He brought me some SuperPump for the workout, man that stuff actually tasted pretty good. Back- Rack Deads 225x12 225x12 275x12 Lat Pulls 150x12 150x12 150x12 Shrugs 335x12 335x12 335x12 Low Cable Rows 140x12 140x12 140x12 Bi's- BB Curls 65x12 65x12 65x12 Seated Hammer Curls 27.5x12 27.5x12 27.5x12 Preacher Curls 75x12 75x12 75x12 21's 55x3 1 Arm Cable Curls 30x12 25x12 25x12
	Define Definition

06-18-2007, 02:08 PM	#72
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	Nice!! Glad you liked them! I'll bet with the Super-Pump you took, you had well... A super pump.

06-18-2007, 02:33 PM	#73
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	as a matter of fact...I did!
	Define Definition

06-18-2007, 03:31 PM	#74
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	How do you like those rack deads?

06-18-2007, 03:42 PM	#75
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	I must be one sick fuck cause I loved them! Such a difference not going all the way to the ground.
	Define Definition

06-18-2007, 04:08 PM	#76
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Good....glad you do. I like em better for back as well.

06-18-2007, 08:48 PM	#77
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	Played 1.5 hours of handball tonight. The first game was the best I've ever played, but the second and third were shitty. Oh well, I went through two shirts and was exhausted afterwards. I think I'll go tomorrow morning before my lifting workout.
	Define Definition

06-19-2007, 09:42 AM	#78
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	I had my bodyfat measured yesterday (calipers) which I know isn't all that accurate, but that's how I've had it done for the past couple of years. A little bittersweet because it went down to 15 from 18.7, but I was hoping for more! I just did a little online calculator to find my lbm and was happy to see that I've lost 11lbs of fat and only 3lbs of muscle.
	Define Definition

06-19-2007, 11:30 AM	#80
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	1 month progress
	Define Definition

06-19-2007, 04:25 PM	#81
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	Chest- Incline DB Press 85x12 85x12 85x12 Machine Flyes 190x12 190x12 190x12 Decline BB Press 205x12 205x10 205x10 Cable Flyes 100x12 100x12 120x12 Kneeling Rope Pulls 80x12 80x12 80x12 Hammerstrength Bench Press to failure 225x22 225x8 225x11 long rest Tri's- Skulls 75x12 75x12 75x12 Seated Dips 275x12 275x12 275x12 Some goofy tricep pressdown my partner wanted me to try ??? ??? ??? Rope OH Extensions 100x12 110x12 120x12 1 Arm Reverse Pulldowns 30x12 40x12 40x12
	Define Definition

06-19-2007, 05:51 PM	#82
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,885 Photos: 10	I know Double D already asked you, but why do you stay so high in terms of reps? If you're doing 12 reps of 225 on the deadlifts, wouldn't it benefit you more to do lets say 3 reps of 315?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-19-2007, 05:57 PM	#83
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	I don't know...would it benefit me more?
	Define Definition

06-19-2007, 06:04 PM	#84
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,885 Photos: 10	I'm not in the position to say whether it would benefit you more, but when it comes to deadlifts I've always felt that I've been more prone to injury with each rep I do, which is one of the reasons why, even before my Westside routine began, I wasn't going past 8 reps, even with 135.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-19-2007, 06:07 PM	#85
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	It depends on what your goals are. I tend to only lower the reps and up the weights for a change of pace so my routine doesn't get stale. Obviously if you are trying for absolute strength, then you want lower reps, higher intensity. Well that's the layman's version anyway. Nice workout btw.

06-19-2007, 09:53 PM	#87
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	Went back for Round 2 of the gym today (wife wanted to go after work). I went on the stairway to hell for 30 minutes, then recumbant bike for 30. Stairclimber-30min L3-15min L4-10min L5-5min Recumbant Bike-30min L2
	Define Definition

06-20-2007, 02:26 PM	#88
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 926 Photos: 5	today is my off day, so I went to the Elks and played handball for an hour. Got a pretty good sweat going which is all I can ask for. I have a softball game tonight and it's beautiful outside so I'm stoked!
	Define Definition