BigZeke

Chest/Shoulders/Triceps B:

*R/C Exercises*

Incline DB Bench:
55x12
65x10
75x10
75x10

Push Press:
95x6
105x8
115x8 [PR]

Upright Rows with Short Bar:
30(2)x12
35(2)x10 [PR]
35(2)x10

Incline Overhead Tricep Extentions with Cambered EZ Curl Bar:
25(2)x12
30(2)x8
30(2)x9

Incline Tate Press:
30x8
30x10
30x10

Cable Crossovers:
50x12
60x12
70x5

Total Workout Time - 1:03.19.94

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Back/Rear Delts/Biceps B:

Rack Pulls [2nd Pin Height]:
135x5 [Double Pronated]
225x5 [Double Pronated]
315x5 [L - Supinated; R - Pronated]
405x3 [L - Supinated; R - Pronated]
455x2 [Strapped - Double Pronated] [PR] (Tried for a triple, couldn't get the 3rd)
425x5 [Strapped - Double Pronated]

Hammer Grip Chins: [Shoulder Width]
BWx12
BWx8
BWx8

One Arm DB Rows: [Strapped]
110x10
100x15 [PR]
120x6 [PR]

Pendlay Rows:
135x6

*Stance was hurting my right hip flexors for some reason*

Seated Cable Rows with V-Bar: [Strict form with no back drive]
120x12
140x12
180x8

Bent Over Rows to Neck with Cambered EZ Curl Bar:
35(2)x12
45(2)x12
50(2)x12

BB Curls with Cambered EZ Curl Bar:
30(2)x15
35(2)x12
30(2)x12

Total Workout Time - 1:13.44.97

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

DarkFalcon

Awesome job on all the PR's lately bro! :clapping:

BigZeke

Thanks DF, I do what I can.

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Chest/Shoulders/Triceps A:

*R/C Exercises*

Flat DB Bench:
60x12
70x10
80x10
90x8 [PR]
90x5

Push Press:
95x8
115x8 (I liked the 8th rep of this one much more than last workout. The lockout was stronger)
125x7 [PR]

Low Pulley Cable Side Laterals:
30x15
35x12
40x12 [PR] (Kinda had to force the last two)

Dips:
BWx12
BW+25x8
BW+35x8

*Man my tris were sore, but the dipping went pretty smoothly so I can't complain*

RGBP:
95x10
115x10 [PR]
135x8 [PR]

Flat DB Flyes:
40x8
45x8
50x12 [PR]

Total Workout Time - 0:59.26.73

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Back/Rear Delts/Biceps A:

Pullups:
BWx12
BW+25x6
BW+35x5

Hammer Grip Chins [Close Grip]:
BW+25x8
BW+35x5
BW+35x5

Yates Rows:
135x15
175x15 [Pronated]
195x12 [Strapped - Pronated]
205x12 [Strapped - Pronated] [PR]

Old School Shrugs:
100x20

BB Shrugs:
225x20 [Strapped - Pronated]
315x12 [Strapped - Pronated]
405x6 [Strapped - Pronated]

BB Static Holds:
405x20 seconds [PR]
405x15 seconds

Bent Over DB Flyes:
45x12
50x12
55x12 [PR]

Seated Alternating DB Curls:
30x12
35x10
40x6 [PR]

Total Workout Time - 1:14.55.61

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Legs:

ATG Squats:
135x8
225x8
275x6
275x6
275x5

Hack Squats:
330x6
330x6
330x4

40-Degree Leg Press:
395x10
485x10
575x8 [PR]

RDLs [Stiff Legged]:
135x12
225x6
275x6 [PR]

Seated Leg Curls:
150x15
180x12
200x6

Seated Calf Raise:
150x20
200x15
240x6

Calf Press:
575x20
665x20
755x18 [PR]

Total Workout Time - 1:03.50.05

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Chest/Shoulders/Triceps B:

*R/C Exercises*

Incline DB Bench:
55x12
65x10
75x10
80x7 [PR]

Push Press:
95x8
115x7 (Probably could have pushed another one out, I just didn't feel stable)
125x5 (Same as the set before. It sucks doing push press with sore legs)

Upright Rows with Short Bar:
25(2)x12
35(2)x8
30(2)x12

Incline Overhead Tricep Extentions with Cambered EZ Curl Bar:
25(2)x12
30(2)x10
30(2)x10

Incline Tate Press:
30x12
35x12
40x12 [PR]

Incline DB Flyes:
40x8
45x8
50x8

Total Workout Time - 1:00.27.13

*I don't think I'm going to pull tomorrow. My back is pretty stiff, I don't know whether it's from my hammys being sore or it's something else. I think I might take the week off, or do some light workouts. We shall see how it goes.

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Chest/Shoulders/Triceps A:

*R/C Exercises*

Flat DB Bench:
60x12
70x10
80x10
90x8 [PR]
90x4 (Failed 1/2 way up on the 5th)

Push Press:
95x8
115x8
125x6 (Failed 1/2 way up on the 7th)

Low Pulley Cable Side Laterals:
30x12
35x12
40x15 [PR]

Dips:
BWx12
BW+35x8
BW+45x10 [PR]
BW+50x6 [PR] (Failed 1/4 way up on 7th)

RGBP:
135x8
135x8
135x8
135x8

Flat DB Flyes:
45x8
50x8
50x8

*I wanted to go for the 55s but my chest felt very burnt out after all of the pressing and dips*

Total Workout Time - 1:05.41.12

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Back/Rear Delts/Biceps:

Hammer Grip Chins (Close Grip):
BWx12
BW+25x8
BW+35x6
BWx8

Thumbless Grip Pullups:
BWx6
BW+35x4
BW+25x5
BWx8

Yates Rows:
135x15
185x10 [Pronated]
205x12 [Strapped - Pronated] [PR]
225x8 [Strapped - Pronated] [PR]

BB Shrugs:
225x20 [Strapped]
315x15 [Strapped]
315x19 [Strapped]

Static Holds:
405x15 sec
405x15 sec

Bent Over DB Flyes:
45x12
50x12
55x12

Seated Alternating DB Curls:
30x12
35x10
40x9 [PR]

Hyperextentions:
BWx12
BWx15
BWx15

Total Workout Time - 1:20.16.51

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

davtown

PR's every workout, you're on fire! How do you like those Yates Rows?

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

BigZeke

Thanks man, I do what I can...

Love them, make my lats burn like no other.

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Legs:

Front Squats:
135x10
185x10
205x10
225x8 [PR] (Never gotten that many reps at this body weight)
225x6
185x15 [PR] (I wanted to get a widowmaker in, but it was getting hard to hold the bar up in the crosshand grip)

40-Degree Leg Press:
485x10
575x10 [PR]
665x6 [PR] (Probably could have gotten a couple more reps out, but didn't feel comfortable enough to do it)

Hack Squats:
330x6
330x6

Seated Leg Curl:
160x12
180x12
200x12 [PR]

Seated Calf Raises [Plate Loaded]:
150x20
200x20

Calf Press:
665x20
755x20 [PR]
755x15

Machine Crunches:
200x15 [Fullstack]
205x15 [Fullstack + 5lb key]
210x15 [Fullstack + 10lb key]

Total Workout Time - 1:17.54.83

*Pretty long workout, but overall pretty good*

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Chest/Shoulders/Triceps B:

*R/C Exercises*

Incline DB Bench:
60x12
70x10
80x10 [PR]
80x8

Push Press:
95x8
115x8
125x8 [PR]

Upright Rows with Short Bar:
25(2)x12
30(2)x12
35(2)x11 [PR] (More like 11.75 but whatever, I tried for the 12th almost had it)

Incline Overhead Tricep Extentions with Cambered EZ Curl Bar:
25(2)x8 (Plate was sliding off, ended early)
30(2)x12 [PR]
35(2)x10 [PR]

Incline Tate Press:
30x12
35x12
40x12

Incline DB Flyes:
45x10
50x10
55x10 [PR]

Total Workout Time - 1:08.27.85

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Taking the week off. My back is still feeling tweaked. I think something happened during my 455x2 pull. I figure I could use a week off anyways, felt like a plateau was coming up soon. I'm really gonna miss the working out

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

BigZeke

Chest/Shoulders/Triceps A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 10.0 (9 Minutes) 9.0 (1 Minute) 10.0 (1 Minute) 11.0 (1 Minute) 12.0 (1 Minute) 13.0 (1 Minute) 14.0 (1 Minute) 15.0 (3 Minutes)
5 Minutes - Cooldown
Speed - 3.5
Incline - 7.5 (1 Minute) 5.5 (1 Minute) 3.5 (3 Minutes)
Total Cals - 358

Flat DB Bench:
60x12
70x10
80x10
90x9 [PR] (Failed 1/4 way up on 10th)
90x6
85x6

*Did an extra set because I had to wait for the rack to open up*

Push Press:
95x8
125x8
135x8 [PR]

*Was shocked that I got 8 at 135, things were going great and b