BigZeke - "I'm too sexy for my red shirt" - Page 14

**DJSTARER** · 12-07-2006, 04:51 AM

well yeah.... 3 plates on a front squat is sick

**romanaz** · 12-07-2006, 04:53 AM

JYES!

**BigZeke** · 12-10-2006, 01:50 AM

Missed my Chest/Shoulders/Triceps B workout because Thursday was my friend's bday and we went out and partied pretty hard. I didn't get home until 0600 and didn't get preferable sleep. I decided to just skip the workout.

**BigZeke** · 12-10-2006, 01:56 AM

Back/Rear Delts/Biceps B:

Elevated Snatch Grip Deadlifts: [Standing on 35lb Plates]
135x5
225x5 [Strapped]
315x5 [Strapped]

Elevated Conventional Deadlifts: [Standing on 35lb Plates - Double Overhand - Strapped]
365x5 [PR] (I could have gone for 6+ but I decided to stop at 5)
405x3 [PR] (Man it felt to good to finally triple 4 plates. I had to pause at the top of the 3rd to just enjoy the moment. I think I could have ripped off another rep or so but I decided to stop there)

Hammer Grip Chins: [Shoulder Width]
BWx5
BW+45x3
BW+55x3
BW+60x3 [PR]

Total Workout Time - 0:26.22.80

*My workout was super short today because the gym closed at 5pm because they're having a Christmas party. Oh well, I really can't complain about today's workout.

When I went to buy more protein powder after my workout I noticed a poster for a PLing comp soon (next month). If it's a pull only and I can get my deadlift up I might enter. I haven't really decided. I think I might just go and watch to see what one is like first.*

**BigZeke** · 12-11-2006, 11:09 PM

Chest/Shoulders/Triceps A:

*R/C Exercises*

Low Incline DB Bench:
60x12
70x10
80x10
90x4 (

)
70x12

*Definitely going to change my rep scheme for this exercise*

Push Press:
95x8
135x5
145x5
155x5 [PR]
125x12 [PR]

Low Pulley Cable Side Laterals:
35x15/15
40x15/15
45x23 R/P [15-5-3] [PR]

Dips:
BWx12
BW+45x10
BW+70x9 (Almost locked out the 10th rep)

RGBP:
135x8
155x8
165x8

Incline DB Flyes:
45x12
50x12
55x10 [PR]

Total Workout Time - 1:21.01.81

**BigZeke** · 12-12-2006, 10:11 PM

Back/Rear Delts/Biceps A:

25 Minutes Cardio - Treadmill - Manual
20 Minutes
Level - 15.0
Speed - 4.0
5 Minutes - Cooldown
Level - 7.5 (2 Min) 5.5 (2 Min) 3.5 (1 Min)
Speed - 3.5
Total Cals - 489

45-Degree Hyperextentions:
BWx12
BW+25x12
BW+35x10

Pullups: [Wide as Possible - Thumbless]
BWx8
BW+55x3
BW+60x3 [PR]
BW+65x3 [PR]

Hammer Strength Iso Low Row: [Thumbless]
135x12/12
180x12/12 [Strapped]
225x12/12 [Strapped]

Single Arm Hammer Chins: [On Assistance Machine]
BW-120x10/10
BW-125x6/6

Yates Rows:
135x15
185x15 [Pronated - Strapped]
225x15 [Pronated - Strapped] [PR]
235x12 [Pronated - Strapped] [PR]

Bent Over DB Flyes:
45x12
50x12

Incline Alternating DB Curls:
40x10
45x5

Total Workout Time - 1:05.51.75

**romanaz** · 12-13-2006, 12:41 AM

le gasp! 50x12 on Bent over DB flyes

**BigZeke** · 12-13-2006, 03:14 AM

Best is 60 for 12 I think it was. They're not 100% strict though

**DJSTARER** · 12-13-2006, 03:33 AM

Quote:

Originally Posted by BigZeke

Best is 60 for 12 I think it was. They're not 100% strict though

IMO, a strict DB row doesn't exist.

**romanaz** · 12-13-2006, 04:43 AM

Quote:

Originally Posted by DJSTARER

IMO, a strict DB row doesn't exist.

flys dj, flys!:clapping:

**BigZeke** · 12-13-2006, 04:53 AM

Quote:

Originally Posted by romanaz

flys dj, flys!:clapping:

Yeah, I haven't DB rowed the 60s in a looooong time.

**romanaz** · 12-13-2006, 04:54 AM

really? I'm weak and I've done 120's before

edit : hell I can DB row 45lbs less then what I can bench dayum

**BigZeke** · 12-13-2006, 04:56 AM

I wish we had 120lb dbs. It'd probably be easier to progress if we did but I have to stack the dbs on top of each other just to go over 100lbs. Sucks

**romanaz** · 12-13-2006, 05:08 AM

what???

damn dude. my school goes to 100 and I can row them for a good 6-8 reps, and when I was at a golds, they maxed at 120 and my friend was rowing and I'm like, move over let a PRO show ya how its done.

soo

how do you do that? u stack db's on top of each other? how??

**BigZeke** · 12-13-2006, 06:18 AM

Quote:

Originally Posted by romanaz

what???

damn dude. my school goes to 100 and I can row them for a good 6-8 reps, and when I was at a golds, they maxed at 120 and my friend was rowing and I'm like, move over let a PRO show ya how its done.

soo

how do you do that? u stack db's on top of each other? how??

You grab the heavier DB's handle and put the lighter one by your wrist and wedge it inbetween the two ends. Sorta like this except heavier

It usually stays in place pretty well, well enough to complete your set at least. I just don't know what I'd do for DB bench and/or DB shrugs. I can do 3x20x100 on DB shrugs pretty easily

12-07-2006, 04:51 AM	#391
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	well yeah.... 3 plates on a front squat is sick __________________ 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

12-10-2006, 01:50 AM	#393
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Missed my Chest/Shoulders/Triceps B workout because Thursday was my friend's bday and we went out and partied pretty hard. I didn't get home until 0600 and didn't get preferable sleep. I decided to just skip the workout. __________________ 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

12-10-2006, 01:56 AM	#394
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Back/Rear Delts/Biceps B: Elevated Snatch Grip Deadlifts: [Standing on 35lb Plates] 135x5 225x5 [Strapped] 315x5 [Strapped] Elevated Conventional Deadlifts: [Standing on 35lb Plates - Double Overhand - Strapped] 365x5 [PR] (I could have gone for 6+ but I decided to stop at 5) 405x3 [PR] (Man it felt to good to finally triple 4 plates. I had to pause at the top of the 3rd to just enjoy the moment. I think I could have ripped off another rep or so but I decided to stop there) Hammer Grip Chins: [Shoulder Width] BWx5 BW+45x3 BW+55x3 BW+60x3 [PR] Total Workout Time - 0:26.22.80 My workout was super short today because the gym closed at 5pm because they're having a Christmas party. Oh well, I really can't complain about today's workout. When I went to buy more protein powder after my workout I noticed a poster for a PLing comp soon (next month). If it's a pull only and I can get my deadlift up I might enter. I haven't really decided. I think I might just go and watch to see what one is like first. __________________ 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

12-11-2006, 11:09 PM	#395
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Chest/Shoulders/Triceps A: R/C Exercises Low Incline DB Bench: 60x12 70x10 80x10 90x4 ( ) 70x12 Definitely going to change my rep scheme for this exercise Push Press: 95x8 135x5 145x5 155x5 [PR] 125x12 [PR] Low Pulley Cable Side Laterals: 35x15/15 40x15/15 45x23 R/P [15-5-3] [PR] Dips: BWx12 BW+45x10 BW+70x9 (Almost locked out the 10th rep) RGBP: 135x8 155x8 165x8 Incline DB Flyes: 45x12 50x12 55x10 [PR] Total Workout Time - 1:21.01.81 __________________ 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

12-12-2006, 10:11 PM	#396
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Back/Rear Delts/Biceps A: 25 Minutes Cardio - Treadmill - Manual 20 Minutes Level - 15.0 Speed - 4.0 5 Minutes - Cooldown Level - 7.5 (2 Min) 5.5 (2 Min) 3.5 (1 Min) Speed - 3.5 Total Cals - 489 45-Degree Hyperextentions: BWx12 BW+25x12 BW+35x10 Pullups: [Wide as Possible - Thumbless] BWx8 BW+55x3 BW+60x3 [PR] BW+65x3 [PR] Hammer Strength Iso Low Row: [Thumbless] 135x12/12 180x12/12 [Strapped] 225x12/12 [Strapped] Single Arm Hammer Chins: [On Assistance Machine] BW-120x10/10 BW-125x6/6 Yates Rows: 135x15 185x15 [Pronated - Strapped] 225x15 [Pronated - Strapped] [PR] 235x12 [Pronated - Strapped] [PR] Bent Over DB Flyes: 45x12 50x12 Incline Alternating DB Curls: 40x10 45x5 Total Workout Time - 1:05.51.75 __________________ 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

12-13-2006, 03:14 AM	#398
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Best is 60 for 12 I think it was. They're not 100% strict though __________________ 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

12-13-2006, 04:56 AM	#403
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	I wish we had 120lb dbs. It'd probably be easier to progress if we did but I have to stack the dbs on top of each other just to go over 100lbs. Sucks __________________ 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