BigZeke - "I'm too sexy for my red shirt" - Page 23

**BigZeke** · 03-22-2007, 12:31 AM

Legs:

ATG Squats: [High Bar - Narrow Stance]
135x10
225x10
275x10
315x6
295x10

Paused Squats: [High Bar - Narrow Stance - 3s Pause in hole]
135x10

**Shitty squats. My back was sore from yesterday and saturday**

Hammer Strength Seated Leg Extentions: [Plate Loaded]
90x15
180x15
230x10

--Supersetted With--

Hammer Strength Seated Leg Curl: [Plate Loaded]
90x15
115x15
135x15 [PR]

Exaggerated ROM Smith RDLs: [Stiff Legged - Knees Unlocked]
135x12
225x8

--Supersetted With--

Standing Leg Curls:
50x12/12
70x12/12

Seated Calf Raise: [Cable Stack]
200x20 [Fullstack]
225x15 [Fullstack + 25lb Plate] [PR]
245x12 [Fullstack + 45lb Plate] [PR]

LifeFitness Calf Extention:
160x20
200x20
240x15
260x15
300x15 [PR]

Total Workout Time - 1:06.30.54

*Stretching*

15 Minutes Cardio - Elliptical Trainer - Manual
10 Minutes - Level 14
3 Minutes - Level 16
2 Minutes - Cooldown - Level 12
Total Cals - 275

**romanaz** · 03-22-2007, 01:01 AM

thats it?

**BigZeke** · 03-22-2007, 02:18 AM

Back was feeling sore so I decided to stop. Pretty short and shitty workout. I'm ashamed.

**romanaz** · 03-22-2007, 05:00 AM

tsk tsk tsk I prefer short workouts.

**BigZeke** · 03-22-2007, 05:57 AM

I was ashamed because of how weak it was, not how short.

**romanaz** · 03-22-2007, 06:14 AM

yea 295x10 for ATG is terribad

**BigZeke** · 03-24-2007, 01:14 AM

Chest/Shoulders/Triceps B:

*R/C Exercises*

Seated DB Shoulder Press:
50x12
60x12
70x12 [PR]
80x0 (Still can't get the first rep started by myself)
75x10

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

Smith BTN Shoulder Press:
95x10

*Just for shits and giggles. I actually liked this. Felt good in my R/Cs and blasted my delts*

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

*Meh, didn't feel it at all in my chest. I will just stick with incline smith or if I want to do decline I'll use the HS machine*

Pec Deck:
65x15
70x10
70x12

*Put the pin in the wrong hole for the first set. I wanted to do 60x15, oh well*

Low Pulley Cable Overhead Rope Extentions:
110x15 [PR]
120x12
120x10

--Supersetted With--

Elbows Out Tricep Pressdowns: [On Lat Tower]
120x12
110x15

Incline Tate Press:
40x12
50x9
50x10 [PR]

*****ing DBs keep pinching my shirt*

Total Workout Time - 1:07.43.02

18 Minutes Cardio - Elliptical Trainer - Manual
15 Minutes - Level 16
3 Minutes - Cooldown
Level - 8 (1 Min), 4 (1 Min), 2 (1 Min)
Total Cals - 343

**bubba g** · 03-24-2007, 01:29 AM

good job bro...

**BigZeke** · 03-24-2007, 01:46 AM

Thanks Bubba, it was a decent workout by my standards though.

**BigZeke** · 03-25-2007, 01:28 AM

Back/Rear Delts/Biceps B:

Rack Pulls: [2nd Pin - Just Under Knee - All Reps Deloaded]
135x8
225x8
315x8
405x5 [L - Supinated; R - Pronated]
500x3 [Strapped]
505x1 [Strapped] [PR]
455x5 [Strapped]

Hammer Grip Chins: [Shoulder Width]
BWx10
BW+35x8 [Strapped]
BW+70x4 [Strapped]
BW+90x2 [Strapped] [PR]

One Arm DB Rows: [Strapped]
115x15/15
135x12/12

*Terrible ****ing workout. I ended it there, I didn't even want to do anything else. Lacked focus, intensity and strength. Plus my neck is still hurting from yesterday. Real ****ing great*

**BigZeke** · 03-27-2007, 12:19 AM

Chest/Shoulders/Triceps A:

*R/C Exercises*

Seated Smith Shoulder Press: [Counting Bar as 45lbs]
95x12
135x12
185x12
205x10 [PR]
185x12

BTB Low Pulley Cable Laterals:
30x15/15
35x10/10

Low Pulley Cable Side Laterals:
50x15/15
60x12/12

Flat DB Bench:
55x10
65x10
75x10
85x10
95x9 [Almost had the 10th rep]

CGBP:
135x8
205x5
205x4

*I probably could have gotten around 8 on the first 205 set but I just didn't feel comfortable trying to go all out since I didn't have anyone around to spot me*

DB Front Raises:
25x15/15
30x15/15 [PR]
40x10/10 [PR]
50x6/6 [PR]

Hammer Strength Seated Dips:
270x12
360x10 [PR]
410x5 [PR] (Almost locked out the 6th rep)
270x10 (Dropset)

Incline DB Flyes:
50x12/12
55x12/12
60x10/10

Total Workout Time - 1:33.30.27

25 Minutes Cardio - Eliptical Trainer - Manual
10 Minutes - Level 16
5 Minutes - Level 14
5 Minutes - Level 16
Cooldown - 5 Minutes
Level - 8 (1 Min) 6 (2 Min) 4 (1 Min) 2 (1 Min)
Total Cals - 453

**BigZeke** · 03-28-2007, 12:18 AM

Back/Rear Delts/Biceps A:

Pullups: [Slightly Wider than Shoulder Width - Thumbless]
BWx12
BW+45x8 [Strapped]
BW+70x5 [Strapped]
BW+90x4 [Strapped] [PR]

--Supersetted With--

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

Hammer Strength Pulldowns: [Underhand -- Plate Loaded]
90x12/12
135x9/9 [Strapped]
115x12/12 [Strapped]

Cable Pulldowns:
140x12 [Standard Bar - Wide as Possible]
160x12 [Standard Bar - CG - Underhand]
180x12 [V-Bar]
200x12 [V-Bar] [Strapped]

One Arm DB Rows: [Strapped]
115x15/15
140x12/12 [PR]

BB Shrugs:
225x15
315x15 [Strapped]
405x12 [Strapped]
455x10 [Strapped]

--Supersetted With--

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

Static Holds: [Strapped]
495x0:20
600x0:10 [PR]
600x0:20 [L - Supinated; R - Pronated] [PR]

Incline DB Hammer Curls:
45x8/8
50x5/5

Total Workout Time - 1:35.20.72

*My grip felt pretty weak today. Static holds sucked*

25 Minutes Cardio - Eliptical Trainer - Manual
10 Minutes - Level 14
10 Minutes - Level 16
Cooldown - 5 Minutes
Level - 8 (1 Min) 6 (2 Min) 4 (1 Min) 2 (1 Min)
Total Cals - 470

**BigZeke** · 03-30-2007, 01:22 AM

Legs:

ATG Squats: [High Bar - Shoulder Width Stance]
135x12
225x10
315x5
275x9

Hack Squats:
330x12
420x8
330x12

Ghetto GHRs:
BWx8
BWx8

Seated Leg Curls:
150x15
150x30 [PR]

Calf Press:
495x30
495x20

Total Workout Time - 0:47.10.58

*Strength and energy levels were low as shit. Been pretty busy over the past couple days (i.e. driving for 6hrs yesterday). Decided to keep it short and sweet today. Got a great pump in my legs, quads were actually pretty sore from the squats.

Rest periods were pretty long today, would have been about 5-10 min shorter if not for that*

TheRock · 03-30-2007, 09:11 AM

I bet your squat will skyrocket if you stop deadlifting for a while

**romanaz** · 03-30-2007, 01:20 PM

yeah, I agree. Stop deadlifting and concentrate on them there squats

03-22-2007, 12:31 AM	#661
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Legs: ATG Squats: [High Bar - Narrow Stance] 135x10 225x10 275x10 315x6 295x10 Paused Squats: [High Bar - Narrow Stance - 3s Pause in hole] 135x10 Shitty squats. My back was sore from yesterday and saturday Hammer Strength Seated Leg Extentions: [Plate Loaded] 90x15 180x15 230x10 --Supersetted With-- Hammer Strength Seated Leg Curl: [Plate Loaded] 90x15 115x15 135x15 [PR] Exaggerated ROM Smith RDLs: [Stiff Legged - Knees Unlocked] 135x12 225x8 --Supersetted With-- Standing Leg Curls: 50x12/12 70x12/12 Seated Calf Raise: [Cable Stack] 200x20 [Fullstack] 225x15 [Fullstack + 25lb Plate] [PR] 245x12 [Fullstack + 45lb Plate] [PR] LifeFitness Calf Extention: 160x20 200x20 240x15 260x15 300x15 [PR] Total Workout Time - 1:06.30.54 Stretching 15 Minutes Cardio - Elliptical Trainer - Manual 10 Minutes - Level 14 3 Minutes - Level 16 2 Minutes - Cooldown - Level 12 Total Cals - 275 __________________ 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

03-22-2007, 02:18 AM	#663
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Back was feeling sore so I decided to stop. Pretty short and shitty workout. I'm ashamed. __________________ 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

03-22-2007, 05:57 AM	#665
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	I was ashamed because of how weak it was, not how short. __________________ 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

03-24-2007, 01:14 AM	#667
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 B: R/C Exercises Seated DB Shoulder Press: 50x12 60x12 70x12 [PR] 80x0 (Still can't get the first rep started by myself) 75x10 Hammer Strength Seated Side Laterals: 15x15/15 25x15/15 25x12/12 Smith BTN Shoulder Press: 95x10 Just for shits and giggles. I actually liked this. Felt good in my R/Cs and blasted my delts Smith Decline BB Bench: [Counting Bar as 45lbs] 135x12 185x12 [PR] 205x12 [PR] 225x10 [PR] 225x8 Meh, didn't feel it at all in my chest. I will just stick with incline smith or if I want to do decline I'll use the HS machine Pec Deck: 65x15 70x10 70x12 Put the pin in the wrong hole for the first set. I wanted to do 60x15, oh well Low Pulley Cable Overhead Rope Extentions: 110x15 [PR] 120x12 120x10 --Supersetted With-- Elbows Out Tricep Pressdowns: [On Lat Tower] 120x12 110x15 Incline Tate Press: 40x12 50x9 50x10 [PR] ****ing DBs keep pinching my shirt Total Workout Time - 1:07.43.02 18 Minutes Cardio - Elliptical Trainer - Manual 15 Minutes - Level 16 3 Minutes - Cooldown Level - 8 (1 Min), 4 (1 Min), 2 (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 Last edited by BigZeke : 03-24-2007 at 01:46 AM.

03-24-2007, 01:46 AM	#669
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Thanks Bubba, it was a decent workout by my standards 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

03-24-2007, 01:29 AM	#668
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	good job bro...

03-25-2007, 01:28 AM	#670
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: Rack Pulls: [2nd Pin - Just Under Knee - All Reps Deloaded] 135x8 225x8 315x8 405x5 [L - Supinated; R - Pronated] 500x3 [Strapped] 505x1 [Strapped] [PR] 455x5 [Strapped] Hammer Grip Chins: [Shoulder Width] BWx10 BW+35x8 [Strapped] BW+70x4 [Strapped] BW+90x2 [Strapped] [PR] One Arm DB Rows: [Strapped] 115x15/15 135x12/12 Terrible *ing workout. I ended it there, I didn't even want to do anything else. Lacked focus, intensity and strength. Plus my neck is still hurting from yesterday. Real *ing great __________________ 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

03-27-2007, 12:19 AM	#671
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 Seated Smith Shoulder Press: [Counting Bar as 45lbs] 95x12 135x12 185x12 205x10 [PR] 185x12 BTB Low Pulley Cable Laterals: 30x15/15 35x10/10 Low Pulley Cable Side Laterals: 50x15/15 60x12/12 Flat DB Bench: 55x10 65x10 75x10 85x10 95x9 [Almost had the 10th rep] CGBP: 135x8 205x5 205x4 I probably could have gotten around 8 on the first 205 set but I just didn't feel comfortable trying to go all out since I didn't have anyone around to spot me DB Front Raises: 25x15/15 30x15/15 [PR] 40x10/10 [PR] 50x6/6 [PR] Hammer Strength Seated Dips: 270x12 360x10 [PR] 410x5 [PR] (Almost locked out the 6th rep) 270x10 (Dropset) Incline DB Flyes: 50x12/12 55x12/12 60x10/10 Total Workout Time - 1:33.30.27 25 Minutes Cardio - Eliptical Trainer - Manual 10 Minutes - Level 16 5 Minutes - Level 14 5 Minutes - Level 16 Cooldown - 5 Minutes Level - 8 (1 Min) 6 (2 Min) 4 (1 Min) 2 (1 Min) Total Cals - 453 __________________ 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

03-28-2007, 12:18 AM	#672
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: Pullups: [Slightly Wider than Shoulder Width - Thumbless] BWx12 BW+45x8 [Strapped] BW+70x5 [Strapped] BW+90x4 [Strapped] [PR] --Supersetted With-- 45-Degree Hyper Extentions: BWx12 BW+25x12 BW+35x12 Hammer Strength Pulldowns: [Underhand -- Plate Loaded] 90x12/12 135x9/9 [Strapped] 115x12/12 [Strapped] Cable Pulldowns: 140x12 [Standard Bar - Wide as Possible] 160x12 [Standard Bar - CG - Underhand] 180x12 [V-Bar] 200x12 [V-Bar] [Strapped] One Arm DB Rows: [Strapped] 115x15/15 140x12/12 [PR] BB Shrugs: 225x15 315x15 [Strapped] 405x12 [Strapped] 455x10 [Strapped] --Supersetted With-- Bent Over Rows to Neck: [Short Bar - Wide as Possible] 35(2)x15 45(2)x15 45(2)x12 45(2)x12 Static Holds: [Strapped] 495x0:20 600x0:10 [PR] 600x0:20 [L - Supinated; R - Pronated] [PR] Incline DB Hammer Curls: 45x8/8 50x5/5 Total Workout Time - 1:35.20.72 My grip felt pretty weak today. Static holds sucked 25 Minutes Cardio - Eliptical Trainer - Manual 10 Minutes - Level 14 10 Minutes - Level 16 Cooldown - 5 Minutes Level - 8 (1 Min) 6 (2 Min) 4 (1 Min) 2 (1 Min) Total Cals - 470 __________________ 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 Last edited by BigZeke : 03-28-2007 at 12:41 AM.

03-30-2007, 01:22 AM	#673
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Legs: ATG Squats: [High Bar - Shoulder Width Stance] 135x12 225x10 315x5 275x9 Hack Squats: 330x12 420x8 330x12 Ghetto GHRs: BWx8 BWx8 Seated Leg Curls: 150x15 150x30 [PR] Calf Press: 495x30 495x20 Total Workout Time - 0:47.10.58 Strength and energy levels were low as shit. Been pretty busy over the past couple days (i.e. driving for 6hrs yesterday). Decided to keep it short and sweet today. Got a great pump in my legs, quads were actually pretty sore from the squats. Rest periods were pretty long today, would have been about 5-10 min shorter if not for that __________________ 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

03-30-2007, 09:11 AM	#674
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 43	I bet your squat will skyrocket if you stop deadlifting for a while __________________ B3457 daß Scheiße

03-31-2007, 01:10 AM	#676
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343