DJSTARER

you GOTTA find something better. There are much better moves to hit your hams. Even a SLDL will be better. I would REALLY recommend sets of 8-12 on hyperextentions with a 120lb dumbell. It will F*** your hams up.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

BigZeke

Trust me, I'd be doin RDLs but I'm just getting over a little kink in my back and I wanna take things a bit easy. Last leg day sort of aggrivated it a touch (prob the split squats). I seem to get more tension in the lower back during SLDLs/RDLs than regular deads. I hate having leg curls as my primary ham movement, but what can I do? I'll probably do some bent knee GMs after deads on saturday.

__________________
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:

25 Minutes Cardio - Treadmill - Manual
20 Minutes
Speed - 4.0 (19 Min) 4.3 (1 Min)
Incline - 12.0 (10 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 (4 Minutes)
5 Minutes - Cooldown
Speed - 3.5
Incline - 7.5 (1 Minute) 5.5 (1 Minute) 3.5 (3 Minutes)
Total Cals - 421

*R/C Exercises*

Incline DB Bench:
55x12
65x10
75x10
85x8 [PR]
80x8

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

*I really don't feel these in my delts like with regular push press*

Push Press:
135x5

*Grip was too close*

Single Arm DB Side Laterals:
35x12
40x12 [PR]
45x10 [PR]

Incline Overhead Tricep Extentions with Cambered EZ Curl Bar:
25(2)x12
30(2)x12
35(2)x10 [PR]

Incline Tate Press:
30x12
35x12
40x12

Cable Crossovers:
50x10
60x10
70x6 [PR]

Total Workout Time - 1:02.21.20

__________________
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:

Deadlifts:
135x8 [Pronated]
225x8 [Pronated]
315x8 [L - Supinated; R - Pronated]
315x6 [L - Supinated; R - Pronated]

*I think it was becasue I was tired, but I was far less explosive than last week. Kind of disappointing, but I'll live*

Bent Knee Good Mornings: [Wide Stance -- Torso Parallel to Floor]
135x10
135x12
185x12 [PR]
225x12 [PR]

*First set was with a shoulder width stance, after that I found a wider stance to be more beneficial and easier. My back felt pretty good, I think I will throw these in on leg day and then get back to some fairly heavy pulls on Back B next week*

Hammer Grip Chins: [Shoulder Width Grip]
BWx10
BWx10
BWx8

One Arm DB Rows: [Strapped]
100x12
110x10
115x8

Seated Cable Rows with V-Bar: [Strict. No back drive]
160x12 [PR]
180x12 [PR]
200x8 [PR]

Bent Over BB Rows to Neck with Short Bar:
25(2)x12
35(2)x12
45(2)x12

Standing BB Curls with Cambered EZ Curl Bar:
25(2)x15
30(2)x12
30(2)x10

Total Workout Time - 1:19.04.98

__________________
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:

10 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Incline - 13.0
Total Cals - 190

*R/C Exercises*

Incline DB Bench:
55x12
65x10
75x10
80x10
80x6

The 85s were AWOL so I had to use the 80s, probably not a bad thing since I didn't hit my desired rep target anyways

Push Press:
95x8
135x6
135x8

Low Pulley Cable Side Laterals:
35x15
40x15 [PR]
50x12 [PR]

Dips:
BWx12
BW+35x10
BW+45x8
BW+45x6
BWx12

RGBP:
135x8
145x6 [PR]
145x8 [PR]

Flat DB Flyes:
40x8
50x8
50x8

Total Workout Time - 1:02.47.66

__________________
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

Played a game of hockey earlier. Decided not to work out tonight, still fairly tired.

__________________
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: [Close stance -- ATG]
135x10
185x10
225x10 [PR] (PR for this weight)
245x6 [PR] (2 rep PR)
275x2 [PR] (Felt like I could have hit a triple but I decided not to)

40-Degree Leg Press:
485x10
575x10
665x8

Romanian Deadlifts: [Sumo stance]
135x10
225x8

*My back and glutes were taking over from my hams so I decided to stop*

Sumo Good Mornings: [Torso parallel to floor]
135x12
185x10

*I walked out 225 and started a descent but came back up after a couple inches. My back was too tight to do it *

Calf Press:
665x55 [25-15-15]
755x48 [20-18-10]

Total Workout Time - 1:03.40.66

__________________
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

TheRock

__________________

BigZeke

Cable laterals are way easier than DB laters, if you checked, last time I did DB laterals I did them with the 45s. I forced out a couple of the last reps with the cable laterals (i.e. using a little drive and assistance from other hand) but the majority of it was done without help. Plus, different cable stacks are counterbalanced differently. I forget how many pullies this one has, I think it's 2 or 3.

__________________
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:

25 Minutes Cardio - Treadmill - Manual
20 Minutes
Speed - 4.0 (19 Min) 4.5 (1 Min)
Incline - 12.0 (10 Minutes) 8.0 (1 Minute) 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 (2 Minute) 3.5 (2 Minutes)
Total Cals - 427

*R/C Exercises*

Incline DB Bench:
55x12
65x10
75x10
85x8
80x6

Push Press:
95x8
135x6
135x5

Upright Rows with Short Bar:
25(2)x12
30(2)x10
25(2)x12

Overhead Tricep Extentions with Cambered EZ Curl Bar:
25(2)x10
30(2)x12
35(2)x10

Incline Tate Press:
35x12
40x12
45x8 [PR]

Cable Crossovers:
60x10
70x10
80x6

Total Workout Time - 0:58.41.20

__________________
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:

Deadlifts:
135x8 [Pronated]
225x8 [Pronated]
315x8 [L - Supinated; R- Pronated]
365x8 [Strapped - Pronated] [PR]
315x3 [Pronated]
315x3 [Pronated]

*Was quite pleased with this pulling session. Got a +5 rep PR. I think I'm going to start working up in rep ranges of 8 on deads just for the hell of it.*

Hammer Grip Chins: [Shoulder Width]
BWx12
BWx6
BWx5

One Arm DB Rows: [Strapped]
100x8
100x8
100x8

Seated Cable Rows with V-Bar: [Strict form -- No back drive]
150x12
170x12
200x5

Old School Shrugs: [Strapped]
100x20
100x20

Bent Over DB Flyes:
40x12
50x12
55x12

Seated DB Curls:
30x12
35x10
40x8

Total Workout Time - 1:23.42.85

__________________
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

Chest/Shoulders/Triceps A:

*R/C Exercises*

Incline DB Bench:
55x12
65x12
75x12
80x10 [Failed coming up on the 11th. Was shooting for 12 reps]
80x5

Push Press:
95x8
135x8
145x3 [Failed half way up on the 4th]

Low Pulley Cable Side Laterals:
35x15
40x12
50x10

Dips:
BWx12
BW+35x10
BW+45x10
BW+55x8 [PR]
BW+60x6 [PR]

RGBP:
135x8
140x8
145x8

Incline DB Flyes:
40x12
45x12
42x10

Total Workout Time - 1:07.19.58

__________________
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:

25 Minutes Cardio - Treadmill - Manual
20 Minutes
Speed - 4.0 (19 Min) 4.5 (1 Min)
Incline - 12.0 (10 Minutes) 8.0 (1 Minute) 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 (2 Minute) 5.5 (2 Minute) 3.5 (1 Minutes)
Total Cals - 430

Hyper Extentions:
BWx12
BW+10x12
BW+15x12

Thumbless Pullups:
BWx10
BW+25x6
BW+35x5

Hammer Grip Chins: [Close Grip]
BWx10
BW+25x6
BW+35x4

Hammer Strength Iso Low Row:
135x12 [Pauses at top]
180x12 [Pauses at top]
205x8 [Pauses at top] [PR]
90x20

*The 20 rep set KILLED my rear delts*

Yates Rows:
135x15
185x27 R/P [12-8-7] [Strapped - Pronated] [PR]
225x7 [Strapped - Pronated]

Old School Shrugs: [Strapped]
100x20
100x20
100x20

Bent Over DB Flyes:
40x12
45x12
50x12

Seated Alternating Curls:
35x8
40x6
40x7

Total Workout Time - 1:16.41.44

__________________
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 Front Squats: [Narrow stance]
135x10
185x10
225x8
275x3 [PR]
295x1 [PR]
315x1 [PR] (Not as deep as I would have liked but hips broke parallel and then some)

40-Degree Leg Press:
485x10
575x10
665x10
755x4 [PR]

Good Mornings: [Sumo Stance - Bent Knee - Torso Parallel to Floor]
135x12
185x10

Glute Ham Raise: [Using hands to assist off of floor]
BWx15 [PR]
BWx12
BWx12

*Damn, these were BRUTAL. First time I've ever done them and they just annihilated my hams*

Calf Press:
485x50
665x25
755x20
845x10 [PR]

Machine Crunches:
200x15 [Fullstack]
210x15 [Fullstack + 10lb Plate]
225x15 [Fullstack + 25lb Plate] [PR]

Total Workout Time - 1:20.42.44

*Time seems longer than it is because I needed my friend to hold down my ankles for GHRs, so I was waiting for him to finish doing his sets. I also took some long sets in between my singles*

__________________
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:

25 Minutes Cardio - Treadmill - Manual
20 Minutes
Speed - 4.0 (19 Min) 4.5 (1 Min)
Incline - 12.0 (10 Minutes) 8.0 (1 Minute) 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 (2 Minute) 5.5 (2 Minute) 3.5 (1 Minutes)
Total Cals - 430

*R/C Exercises*

Low Incline DB Bench:
55x12
65x10
75x10
85x9 [PR]
75x10

Push Press:
95x8
135x7 (Got half way up on the 8th and hit a sticking point, went back down to try another attempt and failed)
145x5

Low Pulley Cable Side Laterals:
35x15
40x15
45x12

Dips:
BWx12
BW+45x10
BW+50x10 [PR]
BW+60x6
BW+45x10

RGBP:
135x8
145x8
155x5 [PR] (Probably could have gotten the 6th rep up if I had tried)

Flat DB Flyes:
40x12
45x12
50x8 (Tris were failing on me )

Total Workout Time - 1:10.31.30

__________________
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