BigZeke

Chest/Shoulders/Triceps A:

*R/C Exercises*

Low Incline DB Bench:
55x15
65x12
75x12
85x10
95x6
90x6

Smith Seated Military Press: [Counting Bar as 45lbs - Ring Fingers on Rings]
95x15
135x12
155x15 [PR]
175x8
155x12

*Tris were dead after this*

Low Pulley Cable Side Laterals: [30s rest]
40x15/15
50x15/15
60x10/10
70x8/8

CGBP:
135x8
185x3
205x2 (Like I said, tris were dead)
135x12

Hammer Strength Seated Dips:
270x12
270x12
270x12

Total Workout Time - 0:53.41.49

+Stretching+

22 Minutes Cardio - Elliptical Trainer - Manual
20 Minutes
Level - 12
Cooldown - 2 Minutes - Various Levels
Total Cals - 360

__________________
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]
BWx8
BW+45x6 [Strapped]

Hammer Grip Chins: [Close Grip - Strapped]
BW+70x5
BW+90x3 [PR]

Hammer Strength BTN Pulldowns:
90x15/15
135x12/12
180x5/5 [Strapped]
135x10/10 [Strapped] *Dropset*

*Weight is per arm*

CG Cable Pulldowns: [With V-Bar]
170x12
190x10
210x10 [Strapped]
230x8 [Strapped] [PR]

Yates Rows:
135x15
225x12 [Strapped - Pronated]
275x8 [Strapped - Pronated] [PR]
225x10 [Strapped - Pronated] *Dropset*

BB Shrugs:
225x15
315x8 [Strapped]
405x8 [Strapped]
495x6 [Strapped] [PR]
515x3 [Strapped] [PR]
405x15 [Strapped] [PR]

Incline DB Hammer Curls:
40x8/8
50x5/5
60x3/3 [PR]

Total Workout Time - 1:23.17.34

*I had to wait a long time just to get on the oly bars. Ate up quite a bit of time*

25 Minutes Cardio - Elliptical Trainer - Manual
20 Minutes
Level - 14
Cooldown - 5 Minutes
Level - 8 (1 Min) 6 (2 Min) 4 (2 Min)
Total Cals - 435

+Stretching+

__________________
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

Legs:

Atlantis Hack Squat:
330x12
420x8
510x8 [PR]
560x3 [PR]
420x12

40-Degree Leg Press:
485x10
575x10
666x10
715x5

Seated Leg Curls:
150x15
180x15
200x15 [PR]
220x10 [PR]

40-Degree Calf Press:
666x20
845x20
1025x15
1205x10 [PR]

Total Workout Time - 1:00.17.55

__________________
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*

Smith Incline BB Bench: [Counting Bar as 45lbs - Ring Fingers on Rings]
135x12
185x12
205x12
215x10 [PR]
185x10

Seated DB Shoulder Press:
40x12
50x12
60x10
70x7

Hammer Strength Seated Laterals:
25x15/15
30x12/12 [PR]
35x8/8 [PR]

Incline Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x12
35(2)x12
45(2)x10
50(2)x4 [PR]
55(2)x1 [PR]

Flat DB Tate Press:
40x12
50x12
60x8
65x5 [PR]

Total Workout Time - 1:13.40.05

__________________
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

TheRock

when u gonna post pics, u slut?

__________________

BigZeke

Never for you, you would do filthy things with them

__________________
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

Note: Legs were still really sore from Thus, so I decided not to do pulls of any kind. I guess that'll happen when you get some ~100lb PRs on hack squats

Back/Rear Delts/Biceps B:

Low Pulley Cable Pullthroughs: [Rope - On Standard Tower]
80x12
100x12
120x12
140x12 [PR]
160x12 [Fullstack] [PR]

Hammer Grip Chins: [Close Grip]
BWx8
BW+45x6 [Strapped]
BW+70x4 [Strapped]
BW+90x2 [Strapped]

One Arm DB Rows: [Strapped]
100x12/12

*Wasn't feeling these *

Pendlay Rows: [Thumbless - All Reps Deloaded]
135x12 [PR]
185x8 [Strapped] [PR]
185x8 [Strapped]
155x12 [Strapped] [PR]

Old School DB Shrugs: [Strapped]
100x40 [PR] (Seat @ 4th Notch)
100x30 (Seat @ 5th Notch)
100x30 (Seat @ 4th Notch)

*I forgot how hard these bastards hit the chest. I love these shrugs, wish we had heavier DBs so I wouldn't have to do so many damn reps*

Low Pulley Bent Over Cable Flyes:
40x15/15
50x15/15
60x12/12
70x6/6 [PR]

Seated DB Curls:
40x12/12
50x6/6
40x12/12

Total Workout Time - 1:20.38.60

__________________
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

way to go on the Pullthroughs. Do u do them with an arched back or rounded?

you are going to need to switch to the other tower, or start doing DB pullthroughs. Setting PRs on these weekly is one of the best things u can do for your lower body strength.

__________________
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

Arched back, normally I use the seated row tower (goes to 300) but it was in use.

__________________
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

ooo. i should try that. how do u do it with the rowing bench there?

__________________
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

I just straddle it, don't really have much of a problem with it since it's not that wide. If you do them with a wide stance, I use about shoulder width sometimes more, it won't really get in your way.

__________________
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*

Low Incline DB Bench:
55x15
65x12
75x5
85x5
95x5
100x5 [PR]

Smith Seated Military Press: [Counting Bar as 45lbs - Ring Fingers on Rings]
95x15
135x12
155x5
185x5
205x5
225x3

Low Pulley Cable Side Laterals:
50x15/15
60x15/15
70x8/8

CGBP: [Index Fingers on end of smooth]
135x12
185x3
205x3
225x2

Hammer Strength Seated Dips: [Plate Loaded]
270x12
360x10
410x6 [PR]

Incline DB Flyes:
50x12
60x10
65x10 [PR]

Total Workout Time - 1:23.36.04

+Stretching+

23 Minutes Cardio - Elliptical Trainer - Manual
21 Minutes
Level - 14
Cooldown - 2 Minutes
Various Levels
Total Cals - 415

__________________
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

TheRock

I went to the gym yesterday.

__________________

BigZeke

Another worthwhile post by TheRock

__________________
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:

Hammer Grip Chinups:
BWx8
BW+45x5 [Strapped]
BW+70x3 [Strapped]
BW+90x3 [Strapped]

--Supersetted With--

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

Hammer Strength BTN Pulldowns: [Plate Loaded]
90x12/12
135x12/12
180x6/6 [Strapped]

CG Cable Pulldowns: [With V-Bar]
180x12
200x12 [Strapped]
220x10 [Strapped]
240x8 [Strapped] [PR]

Yates Rows:
135x15
225x12 [Strapped - Pronated]
275x8 [Strapped - Pronated]

BB Shrugs: [Strapped]
315x12
405x8
495x5 [PR]
495x4
405x20 [PR]

--Supersetted With--

Bent Over Rows to Neck: [With Short Bar]
25(2)x15
35(2)x15
45(2)x15

Incline DB Curls:
40x10/10
50x6/6

Total Workout Time - 1:21.16.07

__________________
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