BigZeke

Chest/Shoulders/Triceps B:

*R/C Exercises*

Seated DB Shoulder Press:
45x12
55x8
65x8
75x10 [PR]
75x8

Hammer Strength Seated Side Laterals:
15x15/15
20x15/15
25x12/12

Incline Smith BB Bench: [Counting Bar as 45lbs]
135x12
185x12
205x10 [PR]
225x6
185x8

Pec Deck:
60x15
65x15
70x15 [PR]

Low Pulley Overhead Rope Extentions:
100x12
110x12
120x10 [PR]

--Supersetted With--

Elbows Out Tricep Pushdowns: [On Lat Pulldown Tower]
100x15
110x15
120x15

Incline Tate Press:
40x12
50x10 [PR]

Total Workout Time - 1:08.52.41

__________________
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: [Pronated Grip -- All Reps Deloaded]
135x8
225x8
315x5
405x5 [Strapped]
455x3 [Strapped] [PR] (20lb 3RM PR)
500x0 (Got the bar an inch or so off the ground, couldn't do any better)
475x1 [PR] (70lb 1RM PR)
405x5 [Strapped]

*I suppose I should be happy, but I'm not. I failed*

Hammer Grip Chins: [Close Grip]
BWx12
BW+25x12 [Strapped] [PR]
BW+45x8 [Strapped]
BW+70x3 [Strapped]

One Arm DB Rows: [Strapped]
115x12/12 (15lb DB Stacked on top of 100lb)
135x12/12 [PR] (35lb DB Stacked on top of 100lb)

Incline DB Curls:
45x12/12
50x8/8 [PR]

Bent Over Low Pulley Cable Flyes:
40x15/15
50x15/15
60x10/10 [PR]

Total Workout Time - 1:30.21.22

__________________
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

romanaz

u suck, u didn't get 500?

LOSER

kthnxbai.




:-D

__________________

FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

BigZeke

haha I know I sulked home after that. I'll probably cry myself to sleep and have dreams of pulling 500.

__________________
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

romanaz

haha word

__________________

FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

bigDman

still a 70 lbs PR doesnt come around every day

__________________
COME CHECK OUT MY JOURNAL

BigZeke

Haha, true. I guess it's only because I haven't singled in a while, kind of misleading

__________________
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*

Seated Smith BB Military Press: [Counting Bar as 45lbs]
95x12
135x12
155x12
185x12
225x5
185x10

Low Pulley Cable L-Laterals:
40x15/15
50x15/15
60x12/12

Flat DB Bench:
55x12
65x15 (Wasn't paying attention...woops)
75x12
85x12
95x8

CGBP: [Index Fingers Appox. 12" Apart]
135x12
185x8
195x7 [PR]

Hammer Strength Seated Dips: [Plate Loaded]
180x15
270x12
320x12 [PR]
360x8 [PR]

Incline DB Flyes:
55x12
60x12
65x10

Total Workout Time - 1:23.40.84

*Time is so long because this guy asked me to help him with his DL form.*

18 Minutes Cardio - Eliptical Trainer - Manual
15 Minutes
Level - 14 (10 Minutes) 16 (5 Minutes)
Cooldown - 3 Minutes
Total Cals - 338

__________________
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:

Pullups: [Wide as Possible - Thumbless Grip]
BWx12
BW+35x10 [Strapped] [PR]
BW+35x8 [Strapped]
BW+35x6 [Strapped]
BW+70x3 [Strapped]

Hammer Strength Pulldown: [Plate Loaded]
90x15/15
115x12/12 [Strapped]
135x10/10 [Strapped]

--Supersetted With--

40-Degree Hyper Extentions:
BWx12
BW+25x12

*Forgot to do 3rd set*

CG Pulldowns: [With V-Bar]
160x12
180x12
200x12 [Strapped]

One Arm DB Rows: [Strapped]
115x12/12
135x10/10

BB Shrugs:
225x15
315x15 [Strapped]
405x15 [Strapped] [PR]
455x10 [Strapped] [PR]

--Supersetted With--

Bent Over Rows to Neck: [With Short Bar -- Wide as Possible]
35(2)x15
45(2)x15
50(2)x12 [PR]
45(2)x15

Static Holds: [Strapped]
405x0:25 [PR]
495x0:20 [PR]
545x0:15 [PR]
585x0:10 [PR]

Incline Alternating DB Hammer Curls:
40x10/10
45x10/10 [PR]
50x5/5 [PR]

Total Workout Time - 1:38.21.82

15 Minutes Cardio - Elliptical Trainer - Manual
13 Minutes
Level - 14 (10 Minutes) 16 (3 Minutes)
2 Minutes - Cooldown
Level - 10
Total Cals - 282

__________________
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

Quads/Calves:

ATG Squats: [High Bar - Shoulder Width - Hams to Calves]
135x10
225x10
315x8 [PR]
315x6
275x12 [PR]

*PRs are for ATG only*
**These felt pretty akward. 315 wasn't that heavy it was just an akward movement. Once I get better at these I think it will go much easier**

Hack Squats:
330x12
420x12
420x10

40-Degree Leg Press:
585x10
666x10
666x10

40-Degree Calf Press:
666x20
755x20
845x20 [PR]
935x15 [PR]
1025x15 [PR]

--Supersetted With--

Seated Leg Extentions:
150x15
180x15
200x12
220x10

Machine Crunches:
200x15 [Fullstack]
225x15 [Fullstack + 25lb Plate]
245x15 [Fullstack + 45lb Plate]

Total Workout Time - 1:16.40.40

*Stretching*

18 Minutes Cardio - Elliptical Trainer - Manual
15 Minutes - Level 16
3 Minutes - Cooldown
Level - 6 (1 Min) 4 (1 Min) 2 (1 Min)
Total Cals - 340

__________________
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

DJSTARER

i hear you. font squats are just flat out taxing on balance and stability. Its so difficult to give strength full attention with these other variables.

__________________
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

These were back squats....

I'm just not used to having that weight on my back anymore. Been front squatting for months and only been doing light back squats (225x30). My balance was off on the 315x8 set and that messed things up I think.
After front squatting for so long I got in a groove with the bar position and stance. It was pretty easy to be nice and stable and do max 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

Hams/Calves:

Exaggerated Smith RDLs: [Straight Leg - Knees Unlocked]
135x15
225x15
315x5
315x7

--Supersetted With--

Single Leg Standing Leg Curls:
60x15/15
80x15/15
80x12/12
90x10/10

Lying Leg Curls:
100x15
120x8

Hammer Strength Seated Leg Curls: [Plate Loaded]
90x15
115x15

Seated Calf Raises: [Cable Machine]
150x20
180x20
200x20 [Fullstack]

Total Workout Time - 0:36.51.08

*Stretching*

**Damn, my hams were pretty sore from squatting yesterday. I forgot how much back squats actually use hams. They're barely used at all in front squats.**

__________________
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*

Seated DB Shoulder Press:
45x12
55x8
65x8
75x11 [PR] *Failed 1/2 way up on the 12th*
80x0 *Tried 2 times. Got the DBs up, couldn't get the first rep started*
75x8

Hammer Strength Seated Side Laterals: [Plate Loaded]
15x15/15
25x15/15 [PR]
30x8/8 [PR]

Smith Low Incline Bench Press: [Counting Bar as 45lbs]
135x12
185x12
205x10
225x5

Pec Deck:
65x15
70x12
75x8 [PR]

Seated Machine Shoulder Press: [Cable Stack]
90x12
100x12

Low Pulley Overhead Rope Extentions:
110x12
120x12 [PR]
120x10

--Supersetted With--

Elbows Out Tricep Presdowns: [On Lat Tower]
110x15
120x15
130x15

Incline Tate Press:
45x12
50x8

Total Workout Time - 1:17.38.46

18 Minutes Cardio - Elliptical Trainer - Manual
10 Minutes - Level 16
5 Minutes - Level 14
Cooldown - Level 8 (1 Min) Level 6 (1 Min) Level 4 (1 Min)
Total Cals - 343

__________________
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: [All Reps Deloaded - Pronated Grip]
135x8
225x8
315x8

*Had to do these because these 2 guys were using the rack so I worked in with them. That took up a lot of time*

Rack Pulls: [2nd Pin - Just Under Knee - All Reps Deloaded]
405x5 [L - Supinated; R - Pronated]
500x5 [Strapped - Pronated] [PR]
500x4 [Strapped - Pronated]
405x12 [Strapped - Pronated] [PR]

*Very disappointed with these. Strength was just not there, decided not to do a 3rd set of 500 and drop down to 405 and do some high reps. Really felt the lockouts in my glutes (no homo)*

Hammer Grip Chins: [Shoulder Width]
BWx12
BW+35x8 [Strapped]
BW+45x8 [Strapped]
BW+70x4 [Strapped] [PR]

One Arm DB Rows: [Strapped]
115x15/15 (15lb DB on top of 100)
140x10/10 (40lb DB on top of 100) [PR]

*I don't want to go over 135 with these because the 40lb DBs at this gym are too wide and it limits my ROM quite a bit.*

Seated Cable Rows: [With V-Bar -- NO forward/reverse back drive]
160x15
180x12
200x10 [Strapped]

Seated DB Curls:
45x10/10
50x10/10 [PR]

Reverse Pec Deck: [Elbows Locked]
55x12
62.5x8

Total Workout Time - 1:23.00.39

*I noticed during my workout an unusual breeze in my crotch, further investigation showed a nice hole in my pants. My mom should be able to stitch it up, but that leaves the score:

Pants - 2
BigZeke - 0

My back felt pretty weak, I'm guessing it's from the RDLs on thursday. From now on when I do back squats I will go to a complete leg day instead of Quads/Calves and Hams/Calves. This should give my back and hams some extra rest. I think I might do rack pulls again next week. Was very disappointed with the number of reps I knocked out for 500. If I expect to pull it off the floor I better be able to rack pull it more than 5 times.*

__________________
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