BigZeke - "I'm too sexy for my red shirt" - Page 2

**BigZeke** · 01-25-2006, 09:40 PM

Shoulders:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 255

Seated DB Shoulder Press:
45x5
50x5
55x5
60x5
60x3

Low Pulley Single Arm Cable Side Laterals:
15x8
25x8
30x8

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

Bent Over Rows to Neck with Short Bar:
25(2)x8
30(2)x8
35(2)x8

Bent Over DB Rear Laterals:
25x8
25x8
30x8

DB Front Raises:
15x8
15x8

DB Side Laterals:
25x8
20x8
20x8

Total Workout Time - 0:34.05.07

**BigZeke** · 01-26-2006, 09:44 PM

Arms:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 255

Seated Tricep Extention/Standing BB Curl Superset with Camber Bar:
25(2)x5/25(2)x5
30(2)x5/30(2)x5
30(2)x5/30(2)x5
35(2)x5/35(2)x5
35(2)x5/35(2)x5

Bodyweight Dips:
14
10
9

**Why do I feel these in the chest more than leaning forward dips?**

High Pulley Cable Tricep Pressdown with U-Bar:
100x8
120x8
140x8

Seated Alternating Incline DB Curls:
35x8
35x6
35x6

Hammer Strength Preacher Curl Machine [Plate loaded]:
45x8
70x6
70x6

Total Workout Time - 0:37.42.89

**BigZeke** · 01-27-2006, 10:08 PM

Legs:

11 Minutes Cardio - Treadmill - Manual
8 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 128

A2G Squats:
135x10
225x8
275x6
315x5
225x8 [2 Second pause at bottom]

Front Squat:
135x10

Seated Leg Extention:
150x8
200x6
200x6 [Pause at top of last rep]

Seated Leg Curls:
150x8
180x8
180x8

Seated Single Leg Calf Raises:
110x15
120x12
130x10

Flat Crunches:
15
15
15
15

Stretch

Total Workout Time - 0:38.53.94 (Stretch not included)

**BigZeke** · 01-29-2006, 01:48 AM

Cardio:

10 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Incline - 11.0

**Machine cut out on me around 10.43 I was gonna do 15 minutes, but....**

30 Minutes Cardio - Eliptical Trainer - Manual
28 Minutes - Level 16
2 Minutes - Cooldown
Total Cals - 600

TheRock · 01-29-2006, 02:07 AM

Sick leg workout.

**BigZeke** · 01-29-2006, 02:10 AM

Thanks bruh, back was still sore from Tuesday or I woulda done another set or two of squats. Legs had the potential. They weren't very sore this morning.

**BigZeke** · 01-30-2006, 10:02 PM

Fullbody 1:

10 Minutes Cardio - Treadmill - Manual
8 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 125

Hammer Grip Chinups:
8
6
4

Flat DB Bench:
55x8
65x8
75x8 [Had a spot for the last 2, it helped a lot]

Seated DB Shoulder Press:
45x8
50x6
55x6

ATG Squat:
135x8
225x8
225x8

Yates Row:
135x8
155x8
185x5

Dips: [Was waiting for the cambered EX curl bar to be free]
15

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
25(2)x6/25(2)x8
25(2)x8/25(2)x8

Low Pulley Cable Side Laterals:
20x8
25x8 [Found I was spotting myself too much]
20x8

Seated Hamstring Curls:
150x8
180x8
180x8

Seated Single Leg Calf Raises:
110x15
120x12
130x12

**Forgot to do my shrugs**

Total Workout Time - 0:56.34.43

**BigZeke** · 01-31-2006, 09:45 PM

Cardio:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 225

30 Minutes Cardio - Eliptical Trainer - Manual
25 Minutes - Level 16
5 Minutes - Cooldown
Total Cals - 450

**BigZeke** · 02-01-2006, 10:14 PM

Fullbody 2:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 150

Hammer Grip Chinups:
8
5
4

Incline DB Bench:
55x10
65x8
75x5

Seated DB Shoulder Press:
45x8
50x6
55x4

ATG Squat:
135x10
225x10
315x4 [Did not like how it was feeling so I stopped. My balance felt off]

Bent Over BB Row: [Torso 90* with Pronated Grip]
135x8
155x4 **Stopped because I didn't like how it was feeling on my back

Yates Rows:
155x8
1558

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
25(2)x6/25(2)x8
25(2)x8/25(2)x8

Low Pulley Cable Side Laterals:
15x10
20x10
20x10

Seated Hamstring Curls:
150x8
180x8
180x8

Old School Shrugs:
85x20
85x20
85x20

Seated Single Leg Calf Raises:
110x15
120x12
130x12

Leaning Forward Dips:
15
8

Flat Crunches:
15
15
15

Total Workout Time - 1:11.10.58

**BigZeke** · 02-02-2006, 09:34 PM

Cardio:

25 Minutes Cardio - Eliptical Trainer - Manual
15 Minutes - Level 14
8 Minutes - Level 16
2 Minutes - Cooldown
Total Cals - 412

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 225

**BigZeke** · 02-03-2006, 10:25 PM

Fullbody 3:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 150

Decline DB Press:
55x10
65x10
75x7

Hammer Grip Chinups:
8
4
4

Seated DB Shoulder Press:
45x8
50x8
55x6

Leg Extentions:
150x8
200x8
230x6 + Pause [Fullstack]

One Arm DB Rows:
70x10
80x10
90x8

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
25(2)x8/25(2)x8
25(2)x8/25(2)x8

Low Pulley One Arm Side Laterals:
15x8
20x6 [Was getting a weird feeling in my shoulder]
15x10

Leg Curls:
150x8
180x8
180x8

Old School Shrugs:
85x20
70x20
70x20

Seated Single Leg Calf Raises:
110x20
120x15
130x12

Flat Crunches:
15
15
15

Total Workout Time - 1:01.02.83

TheRock · 02-04-2006, 12:05 PM

What are old school shrugs? :shifty:

**BigZeke** · 02-04-2006, 08:11 PM

Quote:

Originally Posted by TheRock

What are old school shrugs? :shifty:

:boink:

**BigZeke** · 02-06-2006, 10:28 PM

Fullbody 1:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 150

Hammer Grip Chins:
8
6
4
4 [Shoulder width pullups]

Flat DB Bench:
60x10
70x10 [Had a spot for the last 2]
80x5 [Had a spot for the last 2]

Seated DB Shoulder Press:
40x8
50x6 [Had a spot for the last 2]
55x3

ATG Squats:
135x8
225x8
225x8

Yates Rows:
135x8
155x8
185x6

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
25(2)x8/25(2)x8
25(2)x8/25(2)x8

Low Pulley One Arm Cable Side Laterals:
15x10
20x10
20x10

Seated Leg Curls:
150x8
180x8
180x10 [Wasn't paying attention]

Old School Shrugs:
70x20
70x20
70x20

Single Leg Calf Raises:
110x20
120x15
130x10

Lying Flat Crunches:
15
15
15
15

Total Workout Time - 1:09.51.89

xKAREEMx · 02-07-2006, 08:53 PM

Quote:

Originally Posted by TheRock

What are old school shrugs? :shifty:

rofl .... :rock2:

**BigZeke** · 02-07-2006, 09:25 PM

Cardio:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 225

35 Minutes Cardio - Elliptical Trainer - Manual
33 Minutes - Level 14
2 Minutes - Cooldown
Total Cals - 558

**bigDman** · 02-07-2006, 11:42 PM

looking good bro

**BigZeke** · 02-08-2006, 04:03 AM

Thanks!

**BigZeke** · 02-08-2006, 10:06 PM

Fullbody 2:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 150

Hammer Grip Chinups:
8
5
5

Incline DB Bench:
55x10
65x6
70x5

Seated DB Shoulder Press:
45x10
50x10
55x4

ATG Squat:
135x8
225x8
275x5

Bent Over DB Row:
75x8
85x8
95x8

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
25(2)x8/25(2)x8
25(2)x8/25(2)x8

Low Pulley Cable Side Laterals:
15x10
20x10
20x10

SLDL:
135x8
225x6
225x6

Hammer Strength Machine Shrugs [Plate Loaded]:
180x20
270x10
270x10

Seated Single Leg Calf Raises:
110x20
120x15
130x10

Flat Crunches:
15
15
15

Total Workout Time - 1:15.46.05

**BigZeke** · 02-09-2006, 09:40 PM

Cardio:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 225

35 Minutes Cardio - Elliptical Trainer - Manual
33 Minutes - Level 14
2 Minutes - Cooldown
Total Cals - 558

**BigZeke** · 02-10-2006, 09:59 PM

Fullbody 3:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 150

Thumbless Pullups [Slightly wider than shoulder width]:
8
6
5

Decline DB Bench Press:
60x10
70x10
80x6

Seated DB Shoulder Press:
40x10
50x8
55x3

ATG Squats:
135x8
225x8
225x8

Yates Rows:
135x8
155x8
155x8

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
30(2)x6/30(2)x6
30(2)x6/30(2)x6

Low Pulley One Arm Side Laterals:
15x10
20x10
20x10

SLDL:
135x8
225x6
225x6

Hammer Strength Machine Shrugs [Plate Loaded]:
180x12
270x10
270x10

Seated Single Leg Calf Raises:
110x20
120x15
130x10

Leaning Forward Dips:
15
10
5

Flat Crunches:
15
15
15

Total Workout Time - 1:13.03.05

TheRock · 02-11-2006, 02:51 AM

Decline benching the 80's now. Nice. :nosthumbs

**BigZeke** · 02-13-2006, 09:52 PM

Fullbody 1:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 8.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 150

Hammer Grip Chins:
8
6

Thumbless Pullups: [Slightly wider than shoulder width]
4
3

Flat DB Bench:
60x10
70x10
80x6 [Had a spot for the last one]

Seated DB Shoulder Press:
45x8
50x6
55x4

ATG Squats:
135x10
225x8
225x8

Yates Rows:
135x8
155x8
185x6

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
30(2)x6/30(2)x6
30(2)x6/30(2)x6

Low Pulley One Arm Cable Side Laterals:
15x10
20x10
20x10

Seated Leg Curls:
150x10
180x8
190x8

Old School Shrugs:
70x20
80x20
90x20

Single Leg Calf Raises:
120x20
130x15
140x15

Total Workout Time - 1:05.01.02

**BigZeke** · 02-14-2006, 09:29 PM

AM Cardio:
45 Minute Dog Walk

Cardio:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 10.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 242

35 Minutes Cardio - Elliptical Trainer - Manual
33 Minutes - Level 14
2 Minutes - Cooldown
Total Cals - 592

Total Cals from Cardio - 834

**BigZeke** · 02-15-2006, 10:03 PM

AM Cardio:
45 Minute Dog Walk

Fullbody 2:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 10.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 167

Thumbless Pullups: [Slightly wider than shoulder width]
8
6
4
4

Incline DB Bench:
50x10
65x8
70x3 [I dunno what happened here]

Seated DB Shoulder Press:
45x7
50x4
50x5

Deadlifts:
135x6
225x6
315x2 [Could have gotten the 3rd but I was not comfortable with my grip/leg stance]

Bent Over DB Row:
75x10
85x10
95x8

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
30(2)x6/30(2)x6
30(2)x6/30(2)x6

Low Pulley Cable Side Laterals:
15x10
20x8
20x8

Seated Leg Curls:
150x10
180x10
200x8

Hammer Strength Machine Shrugs [Plate Loaded]:
180x15
270x10
270x10

Seated Single Leg Calf Raises:
110x20
120x20
130x15

Flat Crunches:
15
15
15

Total Workout Time - 1:04.24.32

**BigZeke** · 02-16-2006, 09:19 PM

AM Cardio:
45 Minute Dog Walk

Cardio:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 10.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 242

20 Minutes Cardio - Elliptical Trainer - Manual - Level 14
Total Cals - 350

Total Cals from Cardio - 592

*I had to stop early because my stomach was feeling quite empty and I don't like working out like that.*

**BigZeke** · 02-17-2006, 10:03 PM

Fullbody 3:

13 Minutes Cardio - Treadmill - Manual
10 Minutes
Speed - 4.0
Incline - 10.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 167

Thumbless Pullups [Slightly wider than shoulder width]:
8
6

Hammer Grip Chins:
6
5

Decline DB Bench Press:
60x10
70x10
75x10

Seated DB Shoulder Press:
40x10
45x8
50x6

Pendlay/JS Rows:
115x8
165x5
135x8

ATG Squats:
135x10
225x8
225x8

Bodyweight Dips:
14
12
10

Low Pulley One Arm Side Laterals:
15x10
20x10
20x10

SLDL:
135x8
225x6
225x6

Barbell Shrugs:
135x10 [Double Pronated Grip]
225x10 [Double Pronated Grip] *readjusted grip to L-Supinated/R-Pronated after 5th rep*
275x6 [L-Supinated/R-Pronated]

Seated Single Leg Calf Raises:
120x15
130x15

Total Workout Time - 1:05.55.07

LoveThyPain · 02-18-2006, 07:52 PM

Good Stuff

xKAREEMx · 02-18-2006, 11:48 PM

U R TEH HOSS ...

post some leg pics

**BigZeke** · 02-27-2006, 10:41 PM

I had the flu for the past week. I'm all better now and happy to be back in the gym

01-29-2006, 02:07 AM	#35
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 89	Sick leg workout. __________________ B3457 daß Scheiße

02-04-2006, 12:05 PM	#42
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 89	What are old school shrugs? :shifty: __________________ B3457 daß Scheiße

02-11-2006, 02:51 AM	#52
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 89	Decline benching the 80's now. Nice. :nosthumbs __________________ B3457 daß Scheiße

02-18-2006, 07:52 PM	#58
LoveThyPain IronMass Fornicator Join Date: May 2005 Location: Purgatory Posts: 359 Recipes: 0 Rep Power: 61	Good Stuff __________________ Life's a bitch, be a dog and hump it.

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01-25-2006, 09:40 PM	#31
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Shoulders: 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 3 Minutes Speed - 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 255 Seated DB Shoulder Press: 45x5 50x5 55x5 60x5 60x3 Low Pulley Single Arm Cable Side Laterals: 15x8 25x8 30x8 Upright Rows with Short Bar: 25(2)x8 30(2)x8 25(2)x8 Bent Over Rows to Neck with Short Bar: 25(2)x8 30(2)x8 35(2)x8 Bent Over DB Rear Laterals: 25x8 25x8 30x8 DB Front Raises: 15x8 15x8 DB Side Laterals: 25x8 20x8 20x8 Total Workout Time - 0:34.05.07

01-26-2006, 09:44 PM	#32
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Arms: 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 255 Seated Tricep Extention/Standing BB Curl Superset with Camber Bar: 25(2)x5/25(2)x5 30(2)x5/30(2)x5 30(2)x5/30(2)x5 35(2)x5/35(2)x5 35(2)x5/35(2)x5 Bodyweight Dips: 14 10 9 Why do I feel these in the chest more than leaning forward dips? High Pulley Cable Tricep Pressdown with U-Bar: 100x8 120x8 140x8 Seated Alternating Incline DB Curls: 35x8 35x6 35x6 Hammer Strength Preacher Curl Machine [Plate loaded]: 45x8 70x6 70x6 Total Workout Time - 0:37.42.89

01-27-2006, 10:08 PM	#33
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Legs: 11 Minutes Cardio - Treadmill - Manual 8 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 128 A2G Squats: 135x10 225x8 275x6 315x5 225x8 [2 Second pause at bottom] Front Squat: 135x10 Seated Leg Extention: 150x8 200x6 200x6 [Pause at top of last rep] Seated Leg Curls: 150x8 180x8 180x8 Seated Single Leg Calf Raises: 110x15 120x12 130x10 Flat Crunches: 15 15 15 15 Stretch Total Workout Time - 0:38.53.94 (Stretch not included)

01-29-2006, 01:48 AM	#34
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Cardio: 10 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 11.0 Machine cut out on me around 10.43 I was gonna do 15 minutes, but.... 30 Minutes Cardio - Eliptical Trainer - Manual 28 Minutes - Level 16 2 Minutes - Cooldown Total Cals - 600

01-29-2006, 02:10 AM	#36
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Thanks bruh, back was still sore from Tuesday or I woulda done another set or two of squats. Legs had the potential. They weren't very sore this morning.

01-30-2006, 10:02 PM	#37
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 1: 10 Minutes Cardio - Treadmill - Manual 8 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 125 Hammer Grip Chinups: 8 6 4 Flat DB Bench: 55x8 65x8 75x8 [Had a spot for the last 2, it helped a lot] Seated DB Shoulder Press: 45x8 50x6 55x6 ATG Squat: 135x8 225x8 225x8 Yates Row: 135x8 155x8 185x5 Dips: [Was waiting for the cambered EX curl bar to be free] 15 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 25(2)x6/25(2)x8 25(2)x8/25(2)x8 Low Pulley Cable Side Laterals: 20x8 25x8 [Found I was spotting myself too much] 20x8 Seated Hamstring Curls: 150x8 180x8 180x8 Seated Single Leg Calf Raises: 110x15 120x12 130x12 Forgot to do my shrugs Total Workout Time - 0:56.34.43

01-31-2006, 09:45 PM	#38
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Cardio: 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 225 30 Minutes Cardio - Eliptical Trainer - Manual 25 Minutes - Level 16 5 Minutes - Cooldown Total Cals - 450

02-01-2006, 10:14 PM	#39
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 2: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 150 Hammer Grip Chinups: 8 5 4 Incline DB Bench: 55x10 65x8 75x5 Seated DB Shoulder Press: 45x8 50x6 55x4 ATG Squat: 135x10 225x10 315x4 [Did not like how it was feeling so I stopped. My balance felt off] Bent Over BB Row: [Torso 90* with Pronated Grip] 135x8 155x4 **Stopped because I didn't like how it was feeling on my back Yates Rows: 155x8 1558 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 25(2)x6/25(2)x8 25(2)x8/25(2)x8 Low Pulley Cable Side Laterals: 15x10 20x10 20x10 Seated Hamstring Curls: 150x8 180x8 180x8 Old School Shrugs: 85x20 85x20 85x20 Seated Single Leg Calf Raises: 110x15 120x12 130x12 Leaning Forward Dips: 15 8 Flat Crunches: 15 15 15 Total Workout Time - 1:11.10.58

02-02-2006, 09:34 PM	#40
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Cardio: 25 Minutes Cardio - Eliptical Trainer - Manual 15 Minutes - Level 14 8 Minutes - Level 16 2 Minutes - Cooldown Total Cals - 412 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 225

02-03-2006, 10:25 PM	#41
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 3: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 150 Decline DB Press: 55x10 65x10 75x7 Hammer Grip Chinups: 8 4 4 Seated DB Shoulder Press: 45x8 50x8 55x6 Leg Extentions: 150x8 200x8 230x6 + Pause [Fullstack] One Arm DB Rows: 70x10 80x10 90x8 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 25(2)x8/25(2)x8 25(2)x8/25(2)x8 Low Pulley One Arm Side Laterals: 15x8 20x6 [Was getting a weird feeling in my shoulder] 15x10 Leg Curls: 150x8 180x8 180x8 Old School Shrugs: 85x20 70x20 70x20 Seated Single Leg Calf Raises: 110x20 120x15 130x12 Flat Crunches: 15 15 15 Total Workout Time - 1:01.02.83

02-06-2006, 10:28 PM	#44
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 1: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 150 Hammer Grip Chins: 8 6 4 4 [Shoulder width pullups] Flat DB Bench: 60x10 70x10 [Had a spot for the last 2] 80x5 [Had a spot for the last 2] Seated DB Shoulder Press: 40x8 50x6 [Had a spot for the last 2] 55x3 ATG Squats: 135x8 225x8 225x8 Yates Rows: 135x8 155x8 185x6 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 25(2)x8/25(2)x8 25(2)x8/25(2)x8 Low Pulley One Arm Cable Side Laterals: 15x10 20x10 20x10 Seated Leg Curls: 150x8 180x8 180x10 [Wasn't paying attention] Old School Shrugs: 70x20 70x20 70x20 Single Leg Calf Raises: 110x20 120x15 130x10 Lying Flat Crunches: 15 15 15 15 Total Workout Time - 1:09.51.89

02-07-2006, 09:25 PM	#46
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Cardio: 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 225 35 Minutes Cardio - Elliptical Trainer - Manual 33 Minutes - Level 14 2 Minutes - Cooldown Total Cals - 558

02-08-2006, 04:03 AM	#48
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Thanks!

02-08-2006, 10:06 PM	#49
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 2: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 150 Hammer Grip Chinups: 8 5 5 Incline DB Bench: 55x10 65x6 70x5 Seated DB Shoulder Press: 45x10 50x10 55x4 ATG Squat: 135x8 225x8 275x5 Bent Over DB Row: 75x8 85x8 95x8 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 25(2)x8/25(2)x8 25(2)x8/25(2)x8 Low Pulley Cable Side Laterals: 15x10 20x10 20x10 SLDL: 135x8 225x6 225x6 Hammer Strength Machine Shrugs [Plate Loaded]: 180x20 270x10 270x10 Seated Single Leg Calf Raises: 110x20 120x15 130x10 Flat Crunches: 15 15 15 Total Workout Time - 1:15.46.05

02-09-2006, 09:40 PM	#50
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Cardio: 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 225 35 Minutes Cardio - Elliptical Trainer - Manual 33 Minutes - Level 14 2 Minutes - Cooldown Total Cals - 558

02-10-2006, 09:59 PM	#51
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 3: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 150 Thumbless Pullups [Slightly wider than shoulder width]: 8 6 5 Decline DB Bench Press: 60x10 70x10 80x6 Seated DB Shoulder Press: 40x10 50x8 55x3 ATG Squats: 135x8 225x8 225x8 Yates Rows: 135x8 155x8 155x8 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 30(2)x6/30(2)x6 30(2)x6/30(2)x6 Low Pulley One Arm Side Laterals: 15x10 20x10 20x10 SLDL: 135x8 225x6 225x6 Hammer Strength Machine Shrugs [Plate Loaded]: 180x12 270x10 270x10 Seated Single Leg Calf Raises: 110x20 120x15 130x10 Leaning Forward Dips: 15 10 5 Flat Crunches: 15 15 15 Total Workout Time - 1:13.03.05

02-13-2006, 09:52 PM	#53
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 1: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 8.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 150 Hammer Grip Chins: 8 6 Thumbless Pullups: [Slightly wider than shoulder width] 4 3 Flat DB Bench: 60x10 70x10 80x6 [Had a spot for the last one] Seated DB Shoulder Press: 45x8 50x6 55x4 ATG Squats: 135x10 225x8 225x8 Yates Rows: 135x8 155x8 185x6 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 30(2)x6/30(2)x6 30(2)x6/30(2)x6 Low Pulley One Arm Cable Side Laterals: 15x10 20x10 20x10 Seated Leg Curls: 150x10 180x8 190x8 Old School Shrugs: 70x20 80x20 90x20 Single Leg Calf Raises: 120x20 130x15 140x15 Total Workout Time - 1:05.01.02

02-14-2006, 09:29 PM	#54
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	AM Cardio: 45 Minute Dog Walk Cardio: 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 10.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 242 35 Minutes Cardio - Elliptical Trainer - Manual 33 Minutes - Level 14 2 Minutes - Cooldown Total Cals - 592 Total Cals from Cardio - 834

02-15-2006, 10:03 PM	#55
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	AM Cardio: 45 Minute Dog Walk Fullbody 2: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 10.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 167 Thumbless Pullups: [Slightly wider than shoulder width] 8 6 4 4 Incline DB Bench: 50x10 65x8 70x3 [I dunno what happened here] Seated DB Shoulder Press: 45x7 50x4 50x5 Deadlifts: 135x6 225x6 315x2 [Could have gotten the 3rd but I was not comfortable with my grip/leg stance] Bent Over DB Row: 75x10 85x10 95x8 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 30(2)x6/30(2)x6 30(2)x6/30(2)x6 Low Pulley Cable Side Laterals: 15x10 20x8 20x8 Seated Leg Curls: 150x10 180x10 200x8 Hammer Strength Machine Shrugs [Plate Loaded]: 180x15 270x10 270x10 Seated Single Leg Calf Raises: 110x20 120x20 130x15 Flat Crunches: 15 15 15 Total Workout Time - 1:04.24.32

02-16-2006, 09:19 PM	#56
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	AM Cardio: 45 Minute Dog Walk Cardio: 18 Minutes Cardio - Treadmill - Manual 15 Minutes Speed - 4.0 Incline - 10.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 242 20 Minutes Cardio - Elliptical Trainer - Manual - Level 14 Total Cals - 350 Total Cals from Cardio - 592 I had to stop early because my stomach was feeling quite empty and I don't like working out like that.

02-17-2006, 10:03 PM	#57
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	Fullbody 3: 13 Minutes Cardio - Treadmill - Manual 10 Minutes Speed - 4.0 Incline - 10.0 Cooldown - 3 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 167 Thumbless Pullups [Slightly wider than shoulder width]: 8 6 Hammer Grip Chins: 6 5 Decline DB Bench Press: 60x10 70x10 75x10 Seated DB Shoulder Press: 40x10 45x8 50x6 Pendlay/JS Rows: 115x8 165x5 135x8 ATG Squats: 135x10 225x8 225x8 Bodyweight Dips: 14 12 10 Low Pulley One Arm Side Laterals: 15x10 20x10 20x10 SLDL: 135x8 225x6 225x6 Barbell Shrugs: 135x10 [Double Pronated Grip] 225x10 [Double Pronated Grip] readjusted grip to L-Supinated/R-Pronated after 5th rep 275x6 [L-Supinated/R-Pronated] Seated Single Leg Calf Raises: 120x15 130x15 Total Workout Time - 1:05.55.07

02-18-2006, 11:48 PM	#59
xKAREEMx Pro Stature Join Date: Aug 2005 Location: Longisland , NY Posts: 396 Recipes: 0 Rep Power: 246	U R TEH HOSS ... post some leg pics

02-27-2006, 10:41 PM	#60
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,678 Recipes: 0 Rep Power: 250	I had the flu for the past week. I'm all better now and happy to be back in the gym

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