what the hell is a Zercher Squat?
Pissing Excellence!
what the hell is a Zercher Squat?
AR's Diet Pimp! ~HOF~
Similar to a front squat... kind of. The link below is a pretty good example:Originally Posted by 00ragincajun00
http://www.youtube.com/watch?v=U2OKweR-N-g
AR's Diet Pimp! ~HOF~
^^ now if I could handle that kind of weight without destroying my arms, i'd be happy!!
Pissing Excellence!
Now shit, that dude is a beast!
Not much different from a front squat, just looks like the weight is lower.
May have to try it
AR's Diet Pimp! ~HOF~
He's not that big, but obviously pretty damn strong!
Yep - the lower weight completely changes the center of gravity... you'll find you'll have to use a lot more core stability vs. front squatting. The low position of the weight will make you want to lean forward. You'll have to use a lot of core and lower back strength to try and stay upright.
Pissing Excellence!
i actually need more core/back strength, will try it tonite!
AR's Diet Pimp! ~HOF~
like = light. You probably knew that.
Pissing Excellence!
Yes sir and I kept it light!like = light. You probably knew that.
I did 3 sets of 8 with the weight above, def not comfy on the arms as you mentioned. Then I did one of narks challenge workouts and ran myself down in only 15 minutes!
Associate Member
That squat looks like a knee killer
AR's Diet Pimp! ~HOF~
Good deal! Yea, Nark's challenge workouts would kill just about anybody!
It's not that bad honestly. You really have to focus on staying on your heels and stop yourself from 'wanting' to lean forward.
AR's Diet Pimp! ~HOF~
Cardio only day:
All done fasted:
15 mins on the treadmill - intervals of walking at 4.0 and running at 10.0 - 1 minute walking, 30 secs running.
15 mins on the stepmill - intervals, 1 minute each at 50% intensity and 100% intensity
15 mins 'cool down' on stationary bike.
Post-cardio shake
2 scoops protein powder
1/4 cup oats
Meal 1:
1 large can tuna (tonno) in olive oil
large bowl field greens tossed w/ balsamic
Meal 2:
12oz chicken breast w/ andouillie sausage and pepper jack cheese, peppers and onions
Meal 3:
8oz 95/5 lean ground beef cooked w/ onions and seasoning.
1/2 cup cooked quinoa
Meal 4:
3 whole eggs
1/2 cup whites
3 slices lean Canadian bacon
premixed protein shake (30g)
Tomorrow's goal: Crush back and delts!!
AR's Diet Pimp! ~HOF~
Today's Workout:
Warmup:
Kettlebell Swings - 3x30
Face Pulls - 3x20 (50lbs, seated row machine w/ rope attachment)
Push Press - 10x8
Sets 1-7: 125lbs x 8
Sets 8-10: 115lbs x 8
T-Bar Row (platform) - 10x8
Sets 1-5: (close grip) - 115lbs x 8
Sets 6-10: (wide grip) - 100lbs x 8
Pendlay Row - 10x8
Sets 1-10: 145lbs x 8
Today's Diet:
Meal 1: (preworkout)
1/2 scoop ON Casein
1/2 scoop ON Whey
1/2 cup oats
1/2 cup 1% milkfat cottage cheese
1/4 cup nonfat plain Greek yogurt
3/4 cup almond milk
3/4 cup egg whites
1tbsp natty PB
Blended w/ ice, cacao powder, stevia, instant coffee, and creatine
PWO Shake:
3/4 scoop ON Casein
3/4 scoop ON Pro Complex
1/2 cup oats
1tsp creatine
Meal 2:
6oz tilapia
4oz pork loin
1 large apple (because I had a bunch left over)
Meal 3:
10oz grilled chicken breast topped with andouille chicken sausage, pepper jack cheese, peppers and onions
Meal 4:
3 whole eggs
6 whites
3 slices lean Canadian bacon
1 light English Muffin
Meal 5:
1/2 cup 1% milkfat cottage cheese
3/4 scoop protein powder
1tbsp natty PB
AR's Diet Pimp! ~HOF~
People have been asking me for pics for quite a while. I'm way too fat and embarrassed to take shirtless, high resolution pics, lol - but for now, a couple of pics I took this morning. 214lbs, roughly 16% bodyfat.
AR's Diet Pimp! ~HOF~
Today's Workout:
Warmup:
Iron Cross Squats: 4x15 (10lb dumbbells in hand)
Incline Skull Crushers - 3x8
Sets 1-3: 80lbs x 8
Barbell Curls - 3x15
Sets 1-3: 65lbs x 15
Dumbbell Kickback's - 3x15
Set 1: 20lbs x 15
Sets 2-3: 15lbs x 15
Concentration Curls - 3x12
Sets 1-3: 35lbs x 12
One Arm Dumbbell French Press - 3x10
Set 1: 35lbs x 10
Sets 2-3: 30lbs x 10
Mason Twists - 5x10 each side (holding medicine ball)
Beach Bodybuilder ~Elite-Hall of Fame~
Good lad, your head is almost starting to look too small so you must be getting bigger!
Well done for putting up! When does the cut start?
NO SOURCES GIVEN
AR's Diet Pimp! ~HOF~
Thanks buddy. I've always been told my head is on the 'small-ish' side. That would explain my lack of brains I suppose!
Cut will start at some point in February... mid to late most likely. I'll start planning the details out right after the new year.
AR's Diet Pimp! ~HOF~
Today's workout:
Lowered volume (slightly) in the way of fewer reps per set, so intensity increases.
Warmup:
Lateral Raise - 3x20 (15lb dumbbells)
Face Pulls - 3x20 (50lbs, using high pulley)
Pec Width Flat Barbell Bench Press: 10x6
Sets 1-4: 235lbs x 6
Set 5: 235lbs x 5
Set 6: 225lbs x 6
Set 7-10: 215lbs x 6
Incline Dumbbell Fly: 10x6
Sets 1-10: 35lbs x 6 (focused on stretch and contraction, mind-muscle connection, trying to forget that my hands were holding the dumbbells and really 'pulling' using my chest
Weighted Parallel Bar Dips: 10x6
Sets 1-10: 25lbs x 6
Junior Member
I have a really hard time feeling my chest work with dumbbell fly's. How did that work for you?
AR's Diet Pimp! ~HOF~
I agree, they're a tough exercise to 'feel'. I use them as a supplementary exercise obviously, not a mass builder. You may be going too heavy to focus on good form, or too light to 'feel' it. I try to keep it relatively light, but nothing that I can just throw up in the air for endless reps. Like I said above, I really focus on the stretch and contraction. I do this exercise pretty slow and very controlled, making sure I don't clang the dumbbells together at the top, etc... pausing to squeeze my chest. I have been able to feel it much better this way.
Member
looking BIG buddy! was expeciting more BF% tho,
AR's Diet Pimp! ~HOF~
Thanks bro!! Because of the way my body stores fat, it's very hard for me to estimate. I may be less, or more. If you measured my lower and upper third, i'm probably around 13%. Throw my midsection in, and that easily bumps me a few points. My lower back is sickening.looking BIG buddy! was expeciting more BF% tho,
AR's Diet Pimp! ~HOF~
Today's Workout:
Absolutely disgusting!!! High volume legs is never a fun time.
Warmup: 5 mins brisk ride on stationary bike
Deadlifts: 10x6
Sets 1-10: 275lbs x 6
Barbell Squats: 10x6
Sets 1-10: 245lbs x 6
Single Leg Calf Press: 10x8 (on leg press)
Sets 1-10: 140lbs x 8 (each leg)
Pissing Excellence!
My legs hurt as I read this!
How is your recovery from a workout like this now that are on HRT? Is there a difference from this year to last year?
AR's Diet Pimp! ~HOF~
lol... imagine how much mine are hurting!! The scary part is next week I have this same workout again... and since I was able to complete all 10 sets on every exercise without reducing weight, all exercises increase next week. It's gonna be a brutal shit show.
I ran this workout routine around this time last year, but honestly I can't remember how recovery went. I can tell you that i'm training harder now for sure, and recovery time seems to be 2-3 days which is decent IMO.
Pissing Excellence!
time to bump up the weight!
AR's Scrapple Lover
sounds brutal....oddly enough I used to DREAD leg day as must ppl I would imagine but the last three times I've trained my legs I loved it and actually lookin forward to my next one :callmecrazy:
Junior Member
Do you just request a blood test to see if you have low T levels?
Knowledgeable Member
Yes you can request. But make sure its a full panel test. Just say your curious where your levels are?
AR's Diet Pimp! ~HOF~
I go back and forth. I often dread leg day, but there are times where I DO look forward to it, just because I know i'm going to get one helluva workout and there's no 'taking it easy'.
AR's Diet Pimp! ~HOF~
Sorry I haven't updated lately, been on vacation (from work, not the gym) and taking it easy. I have continued to train all throughout however, just haven't been on the board. 2 weeks of high volume training left... and thank God because i'm starting to get burned out from it! Today's workout:
Warmup: 5 mins brisk walk
Deadlift: 10x4
Sets 1-10: 315lbs x 4
Front Squat: 10x4
Sets 1-10: 185lbs x 4
Barbell Calf Raise: 4x20
Sets 1-2: 225lbs x 20
Sets 3-4: 205lbs x 20
Diet has been close to terrible over the past 2 weeks... despite that I haven't really gained more than a pound so I guess that's a good thing. Getting back on track today however. Also, the countdown to my cut begins! T minus 45 days, give or take!
Elite-AR-Hall of Famer
happy new year GB!
10 sets 315lbs deads sounds tiring!
AR's Diet Pimp! ~HOF~
Same to you man!happy new year GB!
10 sets 315lbs deads sounds tiring!
Definitely was tiring. Then try following that with 10 sets of front squat... omg disgusting!
AR's Scrapple Lover
GB do u use gvt on must of ur workouts or just bigger muscle groupshappy new year GB!
10 sets 315lbs deads sounds tiring!
AR's Diet Pimp! ~HOF~
I don't always use GVT, but when I do (like right now), it's generally all muscle groups with the exception of arms, calves and abs.
Pissing Excellence!
merry new year!
tell me about the dieting, i gained about 5-7lbs over the xmas break!
are you still consulting with nark from time to time or just going with your own program?
AR's Scrapple Lover
is it more of just when u feel like doing it or u do it for about 2 months and switch it up
AR's Scrapple Lover
reason asking is I used to do it about 12 years ago and got pass a lot of plateaus with it but it was just exhausting(mentally)
AR's Diet Pimp! ~HOF~
I haven't consulted with him in over a year (still keep in touch however) for my training, but I do still implement a lot of what he mentored me in. I'm running my own program but it definitely has some Nark 'flavor' to it!
No, I definitely do it purposely, planned as part of my routine. I do switch it up though, typically after 6 weeks. Anything beyond that is too taxing on the CNS if nothing else, IMO.
Yes, it's very exhausting. Great to push past plateaus, but not something that should be constantly run IMO.
AR's Scrapple Lover
^^^^noted....think its time to bring back some GVT(next week though) : )
AR's Diet Pimp! ~HOF~
Heh... good luck, keep us posted!
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