BigZeke - "I'm too sexy for my red shirt" - Page 15

DarkFalcon · 12-18-2006, 04:35 AM

Great workout BZ! :clapping: Congrat's on all the PB's!

**BigZeke** · 12-18-2006, 08:48 AM

Thanks man, I forgot to add that the 235x15 crunches was a PR as well

**BigZeke** · 12-19-2006, 02:25 AM

Chest/Shoulders/Triceps A:

*R/C Exercises*

Low Incline DB Bench:
60x12
70x12
80x12
85x10 (Struggled with the 10th rep

I should have hit 12 reps)
55x15

*I'm going to be dropping this in favor of flat DB bench for a while*

Push Press:
95x8
135x5
155x5
160x3 [PR]
115x12

Low Pulley Cable Side Laterals:
40x15/15
45x12/12
50x12/12
55x12/12 [PR]

Dips:
BWx12
BW+45x10
BW+70x8
BW+65x8

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

Incline DB Flyes:
45x12
50x12

Total Workout Time - 1:12.51.40

BeefMan · 12-20-2006, 01:14 AM

how long are your rest periods for?

**BigZeke** · 12-20-2006, 02:02 AM

Quote:

Originally Posted by BeefMan

how long are your rest periods for?

As long as it takes

Some exercises they're pretty short, others they're longer. Depends on the exercise and %1RM

**BigZeke** · 12-20-2006, 02:07 AM

Back/Rear Delts/Biceps A:

45-Degree Hyper Extentions:
BWx12
BW+25x12
BW+35x12

Pullups: [Wide as Possible - Thumbless - Strapped]
BWx8
BW+55x3
BW+65x3
BW+70x3 [PR]

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

Hammer Strength Iso Low Row: [Thumbless]
135x12/12
180x12/12 [Strapped]
225x15/15 [Strapped] [PR]

Yates Rows:
135x15
185x15 [Pronated - Strapped]
235x12 [Pronated - Strapped]
135x10 [Pronated - Strapped] **3 Sec Pause at top**

Snatch High Pulls:
45x5
95x5
135x5 [Strapped]
155x5 [Strapped]
185x5 [Strapped]
225x3 [Strapped] [PR]

*I like snatch

*

Bent Over DB Flyes:
45x12
55x12

Seated Preacher Curl: [Cambered EZ Bar]
25(2)x12
35(2)x10

Total Workout Time - 1:19.07.80

**romanaz** · 12-20-2006, 02:16 AM

curls thats 35's on each side? dayum son

**BigZeke** · 12-20-2006, 02:18 AM

Yeah just one 35 a side, I dunno how much the smaller bars weigh so I just count the plates.

**romanaz** · 12-20-2006, 02:23 AM

i hear ya, I weighed my ez curl @ 15lbs and I think the ones I use at school are 15lbs as well. light stuff

**BigZeke** · 12-26-2006, 07:43 PM

Back from my trip. Tried to work out yesterday but the gym was closed. I remember them being open on Christmas before, but I guess nobody wanted to work this year

Hopefully they'll be upen today, if not I'll probably punch somebody.

**BigZeke** · 12-26-2006, 11:39 PM

Chest/Shoulders/Triceps A:

10 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Level - 15.0
Total Cals - 215

*I had to stop early because this fag on the treadmill next to me was driving me nuts. He couldn't pick up his feet when he was running and it was making an annoying squeeking sound plus he swung his arms like a ****ing fairy.*

*R/C Exercises*

Flat DB Bench:
60x12
70x12
80x12
90x11 (Failed half way up on the 12th) [PR]
100x5 (Failed at bottom of 6th) [PR]

*VERY happy to finally be DB benching the 100s

*

Push Press:
95x8
135x5
155x3 (Failed just short of locking out 4th rep)
155x4 (Failed a couple inches up on the 5th, didn't clear my head)
115x12

Low Pulley Cable Side Laterals:
40x15/15
45x12/12
50x12/12

Dips:
BWx10
BW+45x10
BW+70x6
BW+70x5

*Lost a bit of strength on these. I think my tris were just really blasted*

RGBP:
135x8
155x6
155x8

Flat DB Flyes:
45x12
50x10
55x6

Total Workout Time - 1:21.53.37

*Was talking to an old friend from HS in the gym so that added a couple mins onto my workout time*

**BigZeke** · 12-28-2006, 12:41 AM

Back/Rear Delts/Biceps A:

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

Pullups: [Wide as Possible - Thumbless]
BWx5
BW+45x3
BW+70x2
BW+70x2 (Failed half way up on the 3rd)

*All of my BW exercises seem to have lost some strength since I went away, probably due to the fact that I gained a couple pounds

*

Single Arm Hammer Grip Chins: [On Assistance Machine - Shoulder Width]
BW-130x10/10

Hammer Strength Iso Low Row: [Thumbless]
135x12/12
180x12/12 [Strapped]
225x15/15 [Strapped]

*Ditching this machine now. I've maxed it out.*

Yates Rows:
135x15
185x15 [Strapped - Pronated]
235x15 [Strapped - Pronated] [PR]
185x12 [Strapped - Pronated] *2 Sec Pause at Top*

Snatch High Pulls: [Strapped]
135x5
185x5
225x3

Incline Alternating Hammer DB Curls:
35x10/10
40x8/8
40x8/8

Total Workout Time - 1:13.24.34

Didn't do cardio because I might be playing hockey tonight, not sure just yet.

**romanaz** · 12-28-2006, 12:52 AM

Quote:

Originally Posted by BigZeke

*Ditching this machine now. I've maxed it out.*

lawl :clapping:

**BigZeke** · 12-28-2006, 12:53 AM

Yeah, POS only holds 5 plates, if we had 100s I could do more weight, but...

**romanaz** · 12-28-2006, 12:58 AM

:-/ bring a torch in and weld more bars onto it

**BigZeke** · 12-28-2006, 01:03 AM

I should just break in at night with a welder.

12-18-2006, 08:48 AM	#422
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Thanks man, I forgot to add that the 235x15 crunches was a PR as well __________________ 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

12-19-2006, 02:25 AM	#423
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 70x12 80x12 85x10 (Struggled with the 10th rep I should have hit 12 reps) 55x15 I'm going to be dropping this in favor of flat DB bench for a while Push Press: 95x8 135x5 155x5 160x3 [PR] 115x12 Low Pulley Cable Side Laterals: 40x15/15 45x12/12 50x12/12 55x12/12 [PR] Dips: BWx12 BW+45x10 BW+70x8 BW+65x8 Incline Overhead Tricep Extentions: [Cambered EZ Bar] 25(2)x12 35(2)x12 Incline DB Flyes: 45x12 50x12 Total Workout Time - 1:12.51.40 __________________ 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

12-20-2006, 01:14 AM	#424
BeefMan Pro Stature Join Date: Apr 2006 Location: Blackwater Park Posts: 272 Recipes: 0 Rep Power: 8	how long are your rest periods for? __________________

12-20-2006, 02:07 AM	#426
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: 45-Degree Hyper Extentions: BWx12 BW+25x12 BW+35x12 Pullups: [Wide as Possible - Thumbless - Strapped] BWx8 BW+55x3 BW+65x3 BW+70x3 [PR] Single Arm Hammer Chins: [On Assistance Machine] BW-125x10/10 BW-120x6/6 Hammer Strength Iso Low Row: [Thumbless] 135x12/12 180x12/12 [Strapped] 225x15/15 [Strapped] [PR] Yates Rows: 135x15 185x15 [Pronated - Strapped] 235x12 [Pronated - Strapped] 135x10 [Pronated - Strapped] 3 Sec Pause at top Snatch High Pulls: 45x5 95x5 135x5 [Strapped] 155x5 [Strapped] 185x5 [Strapped] 225x3 [Strapped] [PR] I like snatch Bent Over DB Flyes: 45x12 55x12 Seated Preacher Curl: [Cambered EZ Bar] 25(2)x12 35(2)x10 Total Workout Time - 1:19.07.80 __________________ 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

12-20-2006, 02:18 AM	#428
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Yeah just one 35 a side, I dunno how much the smaller bars weigh so I just count the plates. __________________ 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

12-18-2006, 04:35 AM	#421
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Great workout BZ! :clapping: Congrat's on all the PB's!

12-26-2006, 07:43 PM	#430
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Back from my trip. Tried to work out yesterday but the gym was closed. I remember them being open on Christmas before, but I guess nobody wanted to work this year Hopefully they'll be upen today, if not I'll probably punch somebody. __________________ 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

12-26-2006, 11:39 PM	#431
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: 10 Minutes Cardio - Treadmill - Manual Speed - 4.0 Level - 15.0 Total Cals - 215 I had to stop early because this fag on the treadmill next to me was driving me nuts. He couldn't pick up his feet when he was running and it was making an annoying squeeking sound plus he swung his arms like a **ing fairy. R/C Exercises Flat DB Bench: 60x12 70x12 80x12 90x11 (Failed half way up on the 12th) [PR] 100x5 (Failed at bottom of 6th) [PR] VERY happy to finally be DB benching the 100s Push Press: 95x8 135x5 155x3 (Failed just short of locking out 4th rep) 155x4 (Failed a couple inches up on the 5th, didn't clear my head) 115x12 Low Pulley Cable Side Laterals: 40x15/15 45x12/12 50x12/12 Dips: BWx10 BW+45x10 BW+70x6 BW+70x5 Lost a bit of strength on these. I think my tris were just really blasted RGBP: 135x8 155x6 155x8 Flat DB Flyes: 45x12 50x10 55x6 Total Workout Time - 1:21.53.37 Was talking to an old friend from HS in the gym so that added a couple mins onto my workout 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

12-28-2006, 12:41 AM	#432
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: 45-Degree Hyperextentions: BWx12 BW+25x12 BW+35x12 Pullups: [Wide as Possible - Thumbless] BWx5 BW+45x3 BW+70x2 BW+70x2 (Failed half way up on the 3rd) All of my BW exercises seem to have lost some strength since I went away, probably due to the fact that I gained a couple pounds Single Arm Hammer Grip Chins: [On Assistance Machine - Shoulder Width] BW-130x10/10 Hammer Strength Iso Low Row: [Thumbless] 135x12/12 180x12/12 [Strapped] 225x15/15 [Strapped] Ditching this machine now. I've maxed it out. Yates Rows: 135x15 185x15 [Strapped - Pronated] 235x15 [Strapped - Pronated] [PR] 185x12 [Strapped - Pronated] 2 Sec Pause at Top Snatch High Pulls: [Strapped] 135x5 185x5 225x3 Incline Alternating Hammer DB Curls: 35x10/10 40x8/8 40x8/8 Total Workout Time - 1:13.24.34 Didn't do cardio because I might be playing hockey tonight, not sure just yet. __________________ 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

12-28-2006, 12:53 AM	#434
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Yeah, POS only holds 5 plates, if we had 100s I could do more weight, but... __________________ 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

12-28-2006, 01:03 AM	#436
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	I should just break in at night with a welder. __________________ Eat like a horse. Lif