BigZeke

Thanks. I haven't been measuring my arms but I'd guess that I'm pretty certain the tates have helped quite a bit with some arm mass. I mostly do them to try and help out my weak bench, some of my other tri exercises are more for size than these.

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BigZeke

Chest/Shoulders/Triceps A:

*R/C Exercises*

Incline DB Bench:
60x12
70x12
80x10
90x8

Seated Machine Shoulder Press:
60x12
100x12
120x12

*This thing sucks, only used it because the smith was in use*

Seated Smith Shoulder Press: [Counting bar as 45lbs - Ring Fingers on Rings]
135x10
155x12

DB Side Laterals:
30x15/15
40x15/15 [PR]
50x15/15 [PR]

CGBP:
135x8
185x6 (Failed just short of lockout on 7th)
165x8

Dips:
BWx15
BWx12
BWx12

Incline DB Flyes:
50x12
55x9 (Failed 3/4 way up on 10th)

Total Workout Time - 0:50.30.27

*Knew the workout was going to suck balls from the moment I stepped in the gym. Way too crowded and it's Monday so it's a universal bench day *

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builtbeast

__________________

BigZeke

ROFL

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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 Chins: [Close Grip]
BWx12
BW+25x12 [Strapped]
BW+35x12 [Strapped]
BW+35x12 [Strapped]

--Supersetted With--

45-Degree Hyper Extentions:
BW+45x12
BW+55x12
BW+65x12

Hammer Strength Pulldowns: [Plate Loaded - Underhand Grip]
180x12
230x12 [Strapped]
250x10 [Strapped] [PR]

Underhand Cable Pulldowns: [Shoulder Width - Standard Bar]
160x12
180x12
200x12 [Strapped]

Yates Rows:
135x12
225x12 [Strapped - Pronated]
275x12 [Strapped - Pronated]
--No rest. Unload & rerack plates, regrip and row--
225x8 [Strapped - Pronated] *2 second pause at top*

BB Shrugs: [Strapped]
315x12
405x10
495x8
515x5
525x3 [PR]
525x3

--Supersetted With--

Bent Over Rows to Neck: [Short Bar]
25(2)x15
35(2)x15
45(2)x12
55(2)x10
65(2)x10 [PR]

BB Hammer Curls: [With Tricep Bars]
25(2)x12
30(2)x12
30(2)x15 [PR]

Total Workout Time - 1:33.46.80

25 Minutes Cardio - Elliptical Trainer - Manual
20 Minutes
Level - 14
Cooldown - 5 Minutes
Level - 8 (2 Minutes) 6 (2 Minutes) 4 (1 Minute)
Total Cals - 415

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BigZeke

NOTE: Left knee has been quite bothersome for the past two days

Legs:

ATG Squats: [High Bar - Shoulder Width Stance]
135x10
225x10
295x12 [PR]
295x8

Static Holds/Walkouts: [High Bar] (Lift bar off rack and hold)
315x0:30
405x0:30
495x0:60 [PR]

Atlantis Hack Squats:
330x12
420x12
470x2 (knee was hurting)

Ghetto GHRs:
BWx12
BWx12
BWx12

*Wanted to do some RDLs but all of the bars were in use*

Seated Leg Curls:
180x12
200x12
200x12

Seated Calf Raises: [Plate Loaded]
150x20
200x20
200x20
200x20
200x15
200x15

Total Workout Time - 1:12.49.96

__________________
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Sleep like the dead.

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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*

Incline BB Bench: [Pinkies on Rings] (NOT the smith, used the real bb in the cali rack)
135x8
135x12
155x10
165x10
145x8

*Wow, much more akward/difficult than the Smith, I think I'll keep using this, feels way better on my chest*

Seated DB Shoulder Press:
45x12
55x12
65x6

LOL

HS Seated Side Laterals: [Plate Loaded]
15x15/15
25x12/12
25x12/12

Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x12
35(2)x12
45(2)x9

Flat Tate Press:
65x5
75x3
85x0

LOL

High Pulley Cable Crossovers:
50x12
70x12
70x8

Seated Thumbs Up DB Front Raises:
30x10/10
20x15/15
25x12/12

Total Workout Time - 1:04.28.98

*Pretty faggy workout*

25 Minutes Cardio - Elliptical Trainer - Manual
20 Minutes
Level - 14
Cooldown - 5 Minutes
Level - 8 (2 Minutes) 6 (2 Minutes) 4 (1 Minute)
Total Cals - 448

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"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

DJSTARER

glad ur off the smyth. u'll find your incline BB will go up very fast at first. It's a big time CNS/coordination move, so you'll see an increase in strenth just from practice.

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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

Yeah, I think I'll stick to some low weights like 155 to get acustomed to it, it was pretty akward but my reps were nice and controlled. I still need to get into a groove with it, find where to lower the bar and whatnot. I just want to get my free incline numbers up to where my smith are.

Even using such light weights I felt it so much in my chest and front delts, it was nice.

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My Workout Journal

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DJSTARER

word.

since it sounds like ur goals are relatively strength specific, leg drive will play a large role in your incline numbers. Even moreso than bench IMO,

__________________
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

Back/Rear Delts/Biceps B:

BB Shrugs: [Strapped]
405x8
500x5
500x5
500x5
500x5
500x5

Bent Knee Good Mornings: [High Bar - Shoulder Width Stance - Torso to 90*]
135x12
185x12
225x5
225x5

Pendlay Rows: [Index Fingers on Smooth]
135x12
185x12 [Strapped]
225x6 [Strapped]
175x15 [Strapped] [PR]

Seated Cable Rows: [V-Bar - STRICT Form]
160x12
180x12
200x12
220x12
240x12 [Strapped]
260x8 [Strapped] [PR]

Seated Preacher Curls: [Cambered EZ Bar]
25(2)x12
30(2)x12
35(2)x5

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

Total Workout Time - 1:21.22.82

25 Minutes Cardio - Elliptical Trainer - Manual
20 Minutes
Level - 14
Cooldown - 5 Minutes
Level - 8 (2 Minutes) 6 (2 Minutes) 4 (1 Minute)
Total Cals - 454

__________________
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

SPLIT CHANGE

M - Back/Rear Delts/Biceps A
Tu - Chest/Shoulders/Triceps A
W - Off
Th - Legs
F - Back/Rear Delts/Biceps B
Sa - Chest/Shoulders/Triceps B
Su - Off

My A and B back days are swapping locations because it makes more sense to pull on the first day of the week when my grip, back and legs are fresh instead of the end. Everything else remains unchanged except for the off day before legs instead of after it.

__________________
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:

Sumo Deadlifts off Blocks (8" Plyo Step - Just Under Knee - Toes At Plates):
135x8
225x8
315x8 [L - Supinated; R - Pronated]
405x8 [L - Supinated; R - Pronated]
455x8 [Strapped]
500x8 [Strapped] [PR]
515x8 [Strapped] [PR]
545x5 [Strapped] [PR]
585x0 [Strapped] (2 Attempts)
565x0 [Strapped] (2 Attempts)

*First time doing sumo pulls of any kind, I think it went well*

Pendlay Rows: [Index Fingers at End of Smooth]
135x12
205x10 [Strapped] [PR]
175x15 [Strapped]

Seated Cable Rows: (STRICT Form)
180x12
200x12
220x12
240x12 [Strapped]
260x10 [Strapped] [PR]

BB Hammer Curls with Tricep Bar:
25(2)x12
30(2)x12
30(2)x12

Low Pulley Bent Over Cable Flyes:
40x15/15

Total Workout Time - 1:18.50.76

25 Minutes Cardio - Elliptical Trainer - Manual
20 Minutes
Level - 14
Cooldown - 5 Minutes
Level - 8 (2 Minutes) 6 (2 Minutes) 4 (1 Minute)
Total Cals - 446

__________________
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

thats it?

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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

Short workout you mean? I shoulda done another set of 545, but now that I know what I'm capable of I'll do that next 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