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kzacher

Member
  • Content Count

    3048
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About kzacher

  • Rank
    Buff Brogan
  • Birthday 02/06/1984

Character Details

  • Location
    Georgia
  • Class
    ranger
  1. kzacher

    Rebirth

    3/13: Chest day pec flyes: reps: 10, 10/10, 10/20/10 lbs: 130, 160/145, 145/115/130 decline dumbbell flyes: reps: 10, 10/10, 10/20/10 lbs: 80, 100/80, 80/60/80 incline cable flyes: reps: 10, 10/10, 10/20/10 lbs: 60, 60/60, 60/40/40 calf raises: reps: 10, 10/10, 10/20/10 lbs: 220, 250/250, 250/220/250 so far, my appointment is still good for the 1/2 sleeve. however, our area is looking like all businesses will be shut down by end of week. we'll hope that doesn't happen.
  2. kzacher

    Rebirth

    3/12: leg day. leg extensions: reps: 10, 10/10, 10/20/10 lbs: 130, 130/145, 130/100/130 squat press: reps: 10, 10/10, 10/20/10 lbs: 130, 160/145, 145/115/130 leg curls: reps: 10, 10/10, 10/20/10 lbs: 115, 130/120, 120/115/115 leg press: reps: 10, 10/10, 10/20/10 lbs: 225, 330/330, 330/225/330 things are getting crazy here. but so far so good health wise. also, down 15 lbs 💪
  3. What do you do? i'm a customer service manager for a transportation company.
  4. kzacher

    Rebirth

    yesterday was my rest day. today is legs... maybe. haven't updated today since work has been hectic. COVID-19 has hit the town i work in and as of this posting a case was reported 45 miles south, where i live. the GF wants me to skip the gym because of this. honestly, i'm on the fence. i'll update you all tomorrow and let you know what happened.
  5. that sounds much more fun/interesting than what i do
  6. i had braces when i was younger and wish invisalign was a thing then. intermittent fasting has a lot of health benefits.
  7. hang in there brother. sometimes it takes a while for something wonderful to come along. it's always darkest before the dawn.
  8. kzacher

    Rebirth

    3/10: shoulders and triceps seated front dumbbell raises reps: 10, 10/10, 10/20/10 lbs(per side): 20, 25/20, 20/15/20 dumbbell lateral raises: reps: 6, 10/10, 10/20/10 lbs(per side): 25, 10/10, 10/10/10. - didn't have dumbbells for these, so i used plates rear delt flyes: reps: 10, 10/10, 10/20/10 lbs: 130, 115/85, 70/60/65 shrugs: reps: 10, 10/10, 10/20/10 lbs(per side): 45, 45/45, 45/45/45 - also used plates here. the gym was packed and equipment was lacking tricep push downs: reps: 10,
  9. kzacher

    Rebirth

    last night was back and biceps. Machine high rows: set reps: 10, 10/10, 10/20/10 lbs: 100, 130/130, 160(5reps)140(5reps)/85(20reps)/130(10 reps) - this theme of different reps continues through the workout. difficult day at the gym w/a lot of people so it was difficult to follow to the letter reverse grip lat pulldowns. set reps: 10, 10/10, 10/20/10 lbs: 70, 50(i was working in with a fella so i couldn't in good conscience do my drop sets when he as on the machine first), 60/50/35 Machine rows: - the first 3 sets were actually standing
  10. how did the interview friday go? sticking to your goals matters far more than posting the data.
  11. i'm beyond proud of you for pushing through, talking to yourself, and finishing the 3 laps. it says a lot about your character that you didn't give up even after the set backs. very well done.
  12. kzacher

    Rebirth

    Friday i did chest and calves. same overall principle of high volume/supersets Machine incline chest press(weight listed is per side. ex: 50lbs = 100 total lbs) sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/30 lbs: 60, 80, 80(8reps)/60(6 reps)/40(13 reps) - this didn't follow the plan per se, but i was feeling hella fatigue so i wanted to push as much as possible 50/30/30(this stayed with the scheme of 10/20/30 reps Machine flat bench sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/30 lbs:105, 105, 90/60, 75/60/45 ca
  13. kzacher

    Rebirth

    does anyone know what 3/5 was? Legs.... it was leg day Lying leg curls: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 115, 115, 115/85, 85/55/55 leg extensions: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 130, 130, 130/100, 100/85/85 leg press: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 165, 165, 145/115, 115/100/100 squat press: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 235, 285, 305/235, 285/255/255 15 m
  14. kzacher

    Rebirth

    haha i'm pretty sure that's how it works
  15. metal ballet is a thing also http://rockmetaldance.com/brutal-ballet-metal-dance-company/
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