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 (2 Minute) 15.0 (2 Minutes)
5 Minutes - Cooldown
Speed - 3.5
Incline - 7.5 (2 Minute) 5.5 (2 Minute) 3.5 (1 Minutes)
Total Cals - 435

45-Degree Hyper Extentions:
BWx15
BW+25x12
BW+35x12

Wide Grip Thumbless Pullups:
BWx10
BW+25x6
BW+25x5

Hammer Grip Chins: [Close Grip]
BW+25x6
BW+25x5
BWx8

Hammer Strength Iso Low Row: [Strapped]
135x12
180x12
205x12 [PR]
215x12 [PR]

Yates Rows:
135x15
185x12 [Strapped - Pronated]
225x17 R/P (8-5-4) [Strapped - Pronated] [PR]

BB Shrugs: [Strapped - Hook Grip]
225x20
315x15
225x20

Bent Over DB Flyes:
45x12
50x12
55x12

Alternating Incline DB Curls:
35x10
40x9
40x7

Total Workout Time - 1:15.51.50

__________________
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
245x6
245x6

Seated Leg Extentions:
150x12
180x12
200x12 [PR]

RDLs:
135x20
185x15 [PR]
225x8

*Back started taking over during the 225 set so I stopped.*

Forward BB Lunges:
95x10/10
135x10/10
185x6/6 [PR]

Seated Calf Press: [On [url=http://us.commercial.lifefitness.com/content.cfm/legpress_1]Seated Leg Press Machine]
290x30
381x15

Machine Crunches:
185x15 [Fullstack]

Plate Loaded V-Crunch Machine:
25x12
45x12

Total Workout Time - 1:03.56.18

__________________
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*

High Incline DB Bench:
55x12
65x12
75x12 [PR]
75x12

Seated DB Shoulder Press:
45x12
55x12 [PR]
65x9 [PR]

Dumbell Raise/Reverse Dip
25x15
35x10 [PR]
25x12

Incline Overhead Tricep Extentions with Cambered EZ Bar:
25(2)x12
35(2)x12
40(2)x10 [PR]

Incline Tate Press:
30x12
35x12
45x10 [PR]

Cable Crossovers:
60x12
70x8
70x10

Total Workout Time - 0:59.04.98

__________________
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

DarkFalcon

Fantastic workout bro congrat's! :clapping:

BigZeke

Thanks DF, I felt pretty strong today.

__________________
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]
385x4 [Strapped - Pronated] [PR]
365x5 [Strapped - Pronated]

*Previous PR at 385 was a single. I wanted to get at least 6 reps, I was quite disappointed*

Hammer Grip Chins: [Shoulder Width]
BWx13
BWx10
BWx7

One Arm DB Rows: [Strapped]
100x12
110x12 [PR]
120x8 [PR]

Seated Cable Rows with V-Bar:
150x12
180x12

Pendlay Rows:
135x10
155x6

*These make my hip flexors seize up. I don't think I'll do them for a while*

Total Workout Time - 0:56.42.21

*I had to get out of there, the gym was getting really packed and I had to sit around and wait for things. Plus I was pretty pissed about how weak I was today. I had a bad sleep, my forearms were sore (from R/Ping 225 on rows plus the 20 rep RDLs) and my hips were sore (from the lunges). I don't think it was a good idea to work out today. I'll give it one more week going for 8RMs, working down at 365 next week. If I can't hit 8 I'm going to have to change things up.*

__________________
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*

Low Incline DB Bench:
60x12
70x10
80x10
90x8 [PR]
70x15 [PR]

*Low incline now are equal to my flat presses *

Push Press:
95x8
135x6
145x6
115x10 [PR]

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

Dips:
BWx12
BW+45x10
BW+55x8
BW+65x6 [PR]

RGBP:
135x8
155x8 [PR]
155x8

Flat DB Flyes:
45x12
50x8
50x10

Total Workout Time - 1:11.43.97

__________________
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

Yardicus

nice workout bro...lovin the amount of PR's!

BigZeke

Thanks Proppy, I try.

__________________
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

how often do you play hockey?

__________________
--Training Journal--

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

BigZeke

As often as I can, I'd like to get back to about once a week playing at least. Usually I try and go to drop in with my friends, but I'll probably just go on thursdays (one of my off days) regardless.

__________________
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

bigDman

nice dips bro. Keep up the good work. Keep breaking them PR's

__________________
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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 (2 Minute) 15.0 (2 Minutes)
5 Minutes - Cooldown
Speed - 3.5
Incline - 7.5 (2 Minute) 5.5 (2 Minute) 3.5 (1 Minutes)
Total Cals - 435

45-Degree Hyperextentions:
BWx12
BW+25x12
BW+35x12

Wide Grip Pullups:
BWx8
BW+25x8
BW+25x7
BW+30x5
BW+30x6

Hammer Strength Iso Low Row: [Strapped]
135x12
180x12
225x10 [PR] (Can't fit any more plates on the machine )
180x15 [PR]

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

BB Shrugs:
225x20
315x15
315x15

Bent Over Rear DB Flyes:
45x12
50x12
60x12 [PR]

Incline Alternating DB Curls:
35x10
40x8
40x8

Total Workout Time - 1:15.16.85

__________________
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

Thanks bigDman, I'm gonna go for the plate and a quarter next time

__________________
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: [Narrow Stance]
135x10
225x12 [PR]
225x10
185x15

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

Ghetto Rigged GHRs:
BWx8
BWx8
BWx8

*I'm using less and less assistance each time. I was able to rep out a couple without pushing back up with my hands*

Good Mornings: [Shoulder Width - Bent Knee]
135x8

*Even with this light weight my back felt like it was doing all the work*

RDLs:
135x3

*Same as above*

Seated Leg Curl:
150x15
180x12
200x8

40-Degree Calf Press:
665x20
755x20
845x15 [PR]

Machine Crunches:
200x15 [Fullstack]
225x15 [Fullstack + 25lb Plate]
230x20 [Fullstack + 25 + 5lb Plate] [PR]

Total Workout Time - 1:10.49.75

__________________
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:

Wide Grip Pullups: [Wide as possible, thumbless]
BWx8
BW+25x8
BW+25x7
BW+30x5
BW+35x5

*R/C Exercises*

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

Seated DB Shoulder Press:
45x12
55x12
65x9

*I keep failing on the last rep of the 65s. I probably should have had it but I just wasn't really mentally in it. I tried to knock out a set with the 70s but I couldn't get them started. Maybe next week*

Dumbell Raise/Reverse Dip:
25x15
30x15
35x15 [PR]

Lying Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x12
35(2)x12
40(2)x9

Incline Tate Press:
35x12
40x10
45x6

Incline DB Flyes: [Wide as possible]
45x8
40x10
40x10

Total Workout Time -