BigZeke - "I'm too sexy for my red shirt" - Page 35

**BigZeke** · 10-01-2007, 02:42 AM

09-30-07 - Chest/Shoulders/Triceps B:

*R/C Exercises*

Smith Incline BB Bench: [Counting Bar as 45lbs - Ring Fingers on Rings]
135x12
155x10
185x10
195x10
205x10
185x10
155x10

Smith Seated Shoulder Press: [Counting Bar as 45lbs - Ring Fingers on Rings]
135x10
155x5
175x3
185x3
195x3
205x2
195x2
185x3
175x3
155x3
135x3

BB Upright Rows: [Short Bar]
25(2)x15
30(2)x15
30(2)x15

Low Pulley Cable Side Laterals:
40x15/15
50x15/15
60x15/15
70x12/12

Flat Tate Press:
55x12
65x12 [PR]
75x9 [PR]

Incline Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x12
30(2)x12
35(2)x12

Cable Crossovers:
60x15 [PR]
70x12 [PR]
80x12 [PR]
90x10 [PR]

Total Workout Time - 1:41.09.60

+Stretching+

30 Minutes Cardio - Eliptical Trainer - Manual
25 Minutes - Level 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 553

danman77220 · 10-01-2007, 03:03 AM

It seems my PR breaking bretherin has been keeping busy.

Excellent work, brother, excellent...

**BigZeke** · 10-02-2007, 12:43 AM

Back/Rear Delts/Biceps A:

Sumo Deadlifts from Blocks: [6" Plyo Step - 2.5" Under Bottom Knee - All Reps Deloaded - Toes 3" Inside Plates]
135x8
225x8
315x5
405x5 [L - Supinated; R - Pronated]
495x5 [Strapped]
585x5 [Strapped] [PR] (+90lb)
585x1 [Strapped]
585x1 [Strapped]
585x1 [Strapped]
545x1 [Strapped]
495x1 [Strapped]
495x1 [Strapped]

CG Cable Pulldowns: [With V-Bar]
200x12
220x12 [Strapped]
240x12 [Strapped] [PR] (+4 reps)

Yates Rows:
135x12
225x12 [Strapped - Pronated]
315x10 [Strapped - Pronated]
275x12 [Strapped - Pronated]

BB Hammer Preacher Curls: [With Tricep Bar]
25(2)x12
30(2)x12 [PR]
35(2)x9

Incline Alternating DB Hammer Curls:
40x8/8
50x8/8

Low Pulley Bent Over Cable Flyes:
60x15/15
70x15/15 [PR]
80x10/10 [PR]

LifeFitness Hip Abduction:
140x12
160x12
180x12
180x12

Total Workout Time - 1:35.03.78

TheRock · 10-02-2007, 11:25 PM

Finally

THE ROCK

has come BACK

to this thread!

GJ on the sumos

**BigZeke** · 10-03-2007, 02:41 AM

Thanks, get your ****ing head out of the way!!

**BigZeke** · 10-03-2007, 02:49 AM

Chest/Shoulders/Triceps A:

*R/C Exercises*

Incline DB Bench:
55x15
65x12
75x10
85x10
95x6 (Wrists wrapped)
90x8 (Wrists wrapped)

Smith Seated Shoulder Press: (Counting Bar as 45lbs - Ring Fingers on Rings)
135x12
155x10
175x10
175x10
175x10

Seated DB L-Laterals:
25x15/15
30x15/15
35x10/10

CGBP:
135x8
155x6
155x6

HS Seated Dips:
270x12
320x10
320x7 (Wrists wrapped)

Incline DB Flyes:
55x15 [PR]
65x12 [PR]
75x9 [PR]

Total Workout Time - 1:21.55.07

*Pushing strength is returning to pre-wrist innjury(ies) levels*

**BigZeke** · 10-05-2007, 12:46 AM

Legs:

ATG Squats: [High Bar - Shoulder Width Stance]
135x10
225x10
315x5
315x3

Seated Leg Curls:
180x15
220x12
230x10 [Fullstack] [PR]

Seated Calf Raises: [Plate Loaded]
150x20
200x12

Total Workout Time - 0:23.58.13

*Shitty workout, took a sleeping pill last night and I still felt it today and was pretty weak. Usually I take my barbituates on nights before off-days, knew it was a bad idea yesterday.*

BigWeighter · 10-05-2007, 01:54 AM

good job on the new PR though.

**BigZeke** · 10-05-2007, 02:25 AM

It's only 1 rep, nothing to get too excited about.

**BigZeke** · 10-06-2007, 12:49 AM

Back/Rear Delts/Biceps B:

HS Pulldowns: [Underhand]
180x12

Pendlay Rows:
135x12
185x12 [Strapped]
225x8 [Strapped]

HS Pulldowns: [Underhand]
230x10 [Strapped]
230x8 [Strapped]

BB Shrugs: [Strapped]
315x12
405x10
495x5

Total Workout Time - 0:34.47.59

*Felt really weak again today, probably worse than yesterday. Guess I need to eat and sleep more*

**BigZeke** · 10-08-2007, 11:37 PM

Back/Rear Delts/Biceps A:

Conventional Rack Pulls: [2nd Pin - Just Under Knee - All Reps Deloaded]
135x8
225x5
315x3
405x3
500x3 [Strapped]
545x1 [Strapped] [PR]
585x0 [Strapped]
585x0 [Strapped]
565x0 [Strapped]
495x10 [Strapped] [PR]

Seated Cable Rows: [V-Bar -- Strict Form]
220x12
240x12 [Wrists Wrapped]
260x12 [Wrists Wrapped]

Yates Rows:
135x12
225x12 [Strapped - Pronated]
315x10 [Strapped - Pronated]
275x12 [Strapped - Pronated]

DB Hammer Curls:
40x8
50x8
60x5 [PR]

Bent Over Cable Flyes:
60x15/15
70x15/15

Total Workout Time - 1:28.39.66

30 Minutes Cardio - Eliptical Trainer - Manual
25 Minutes - Level 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 546

**bigDman** · 10-09-2007, 01:15 AM

very strong rack pulls

**BigZeke** · 10-09-2007, 01:38 AM

They're okay but thanks

**powerman2000** · 10-09-2007, 01:55 AM

Quote:

Originally Posted by BigZeke

Back/Rear Delts/Biceps A:

Conventional Rack Pulls: [2nd Pin - Just Under Knee - All Reps Deloaded]
135x8
225x5
315x3
405x3
500x3 [Strapped]
545x1 [Strapped] [PR]
585x0 [Strapped]
585x0 [Strapped]
565x0 [Strapped]
495x10 [Strapped] [PR]

Seated Cable Rows: [V-Bar -- Strict Form]
220x12
240x12 [Wrists Wrapped]
260x12 [Wrists Wrapped]

Yates Rows:
135x12
225x12 [Strapped - Pronated]
315x10 [Strapped - Pronated]
275x12 [Strapped - Pronated]

DB Hammer Curls:
40x8
50x8
60x5 [PR]

Bent Over Cable Flyes:
60x15/15
70x15/15

Total Workout Time - 1:28.39.66

30 Minutes Cardio - Eliptical Trainer - Manual
25 Minutes - Level 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 546

I get tired just looking at all that.

**BigZeke** · 10-09-2007, 10:14 AM

1RM Calc for the rack pulls

Strength and Body Fitness Journals and Blog - Free Online Workout Journal and Blog Community

10-01-2007, 02:42 AM	#1021
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ 09-30-07 - Chest/Shoulders/Triceps B: R/C Exercises Smith Incline BB Bench: [Counting Bar as 45lbs - Ring Fingers on Rings] 135x12 155x10 185x10 195x10 205x10 185x10 155x10 Smith Seated Shoulder Press: [Counting Bar as 45lbs - Ring Fingers on Rings] 135x10 155x5 175x3 185x3 195x3 205x2 195x2 185x3 175x3 155x3 135x3 BB Upright Rows: [Short Bar] 25(2)x15 30(2)x15 30(2)x15 Low Pulley Cable Side Laterals: 40x15/15 50x15/15 60x15/15 70x12/12 Flat Tate Press: 55x12 65x12 [PR] 75x9 [PR] Incline Overhead Tricep Extentions: [Cambered EZ Bar] 25(2)x12 30(2)x12 35(2)x12 Cable Crossovers: 60x15 [PR] 70x12 [PR] 80x12 [PR] 90x10 [PR] Total Workout Time - 1:41.09.60 +Stretching+ 30 Minutes Cardio - Eliptical Trainer - Manual 25 Minutes - Level 14 5 Minutes - Cooldown Level - 8 (2 Min) 6 (2 Min) 4 (1 Min) Total Cals - 553 __________________ 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

10-01-2007, 03:03 AM	#1022
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Confessions of CRUSHING 600+ It seems my PR breaking bretherin has been keeping busy. Excellent work, brother, excellent... __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-02-2007, 12:43 AM	#1023
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ Back/Rear Delts/Biceps A: Sumo Deadlifts from Blocks: [6" Plyo Step - 2.5" Under Bottom Knee - All Reps Deloaded - Toes 3" Inside Plates] 135x8 225x8 315x5 405x5 [L - Supinated; R - Pronated] 495x5 [Strapped] 585x5 [Strapped] [PR] (+90lb) 585x1 [Strapped] 585x1 [Strapped] 585x1 [Strapped] 545x1 [Strapped] 495x1 [Strapped] 495x1 [Strapped] CG Cable Pulldowns: [With V-Bar] 200x12 220x12 [Strapped] 240x12 [Strapped] [PR] (+4 reps) Yates Rows: 135x12 225x12 [Strapped - Pronated] 315x10 [Strapped - Pronated] 275x12 [Strapped - Pronated] BB Hammer Preacher Curls: [With Tricep Bar] 25(2)x12 30(2)x12 [PR] 35(2)x9 Incline Alternating DB Hammer Curls: 40x8/8 50x8/8 Low Pulley Bent Over Cable Flyes: 60x15/15 70x15/15 [PR] 80x10/10 [PR] LifeFitness Hip Abduction: 140x12 160x12 180x12 180x12 Total Workout Time - 1:35.03.78 __________________ 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

10-02-2007, 11:25 PM	#1024
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 42	Re: Confessions of CRUSHING 600+ Finally THE ROCK has come BACK to this thread! GJ on the sumos __________________ B3457 daß Scheiße

10-03-2007, 02:41 AM	#1025
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ Thanks, get your **ing head out of the 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

10-03-2007, 02:49 AM	#1026
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ Chest/Shoulders/Triceps A: R/C Exercises Incline DB Bench: 55x15 65x12 75x10 85x10 95x6 (Wrists wrapped) 90x8 (Wrists wrapped) Smith Seated Shoulder Press: (Counting Bar as 45lbs - Ring Fingers on Rings) 135x12 155x10 175x10 175x10 175x10 Seated DB L-Laterals: 25x15/15 30x15/15 35x10/10 CGBP: 135x8 155x6 155x6 HS Seated Dips: 270x12 320x10 320x7 (Wrists wrapped) Incline DB Flyes: 55x15 [PR] 65x12 [PR] 75x9 [PR] Total Workout Time - 1:21.55.07 Pushing strength is returning to pre-wrist innjury(ies) levels __________________ 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

10-05-2007, 12:46 AM	#1027
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ Legs: ATG Squats: [High Bar - Shoulder Width Stance] 135x10 225x10 315x5 315x3 Seated Leg Curls: 180x15 220x12 230x10 [Fullstack] [PR] Seated Calf Raises: [Plate Loaded] 150x20 200x12 Total Workout Time - 0:23.58.13 Shitty workout, took a sleeping pill last night and I still felt it today and was pretty weak. Usually I take my barbituates on nights before off-days, knew it was a bad idea yesterday. __________________ 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

10-05-2007, 01:54 AM	#1028
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 58	Re: Confessions of CRUSHING 600+ good job on the new PR though.

10-05-2007, 02:25 AM	#1029
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ It's only 1 rep, nothing to get too excited about. __________________ 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

10-06-2007, 12:49 AM	#1030
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ Back/Rear Delts/Biceps B: HS Pulldowns: [Underhand] 180x12 Pendlay Rows: 135x12 185x12 [Strapped] 225x8 [Strapped] HS Pulldowns: [Underhand] 230x10 [Strapped] 230x8 [Strapped] BB Shrugs: [Strapped] 315x12 405x10 495x5 Total Workout Time - 0:34.47.59 Felt really weak again today, probably worse than yesterday. Guess I need to eat and sleep more __________________ 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

10-08-2007, 11:37 PM	#1031
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ Back/Rear Delts/Biceps A: Conventional Rack Pulls: [2nd Pin - Just Under Knee - All Reps Deloaded] 135x8 225x5 315x3 405x3 500x3 [Strapped] 545x1 [Strapped] [PR] 585x0 [Strapped] 585x0 [Strapped] 565x0 [Strapped] 495x10 [Strapped] [PR] Seated Cable Rows: [V-Bar -- Strict Form] 220x12 240x12 [Wrists Wrapped] 260x12 [Wrists Wrapped] Yates Rows: 135x12 225x12 [Strapped - Pronated] 315x10 [Strapped - Pronated] 275x12 [Strapped - Pronated] DB Hammer Curls: 40x8 50x8 60x5 [PR] Bent Over Cable Flyes: 60x15/15 70x15/15 Total Workout Time - 1:28.39.66 30 Minutes Cardio - Eliptical Trainer - Manual 25 Minutes - Level 14 5 Minutes - Cooldown Level - 8 (2 Min) 6 (2 Min) 4 (1 Min) Total Cals - 546 __________________ 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

10-09-2007, 01:38 AM	#1033
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ They're okay but thanks __________________ 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

10-09-2007, 10:14 AM	#1035
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Re: Confessions of CRUSHING 600+ 1RM Calc for the rack pulls Strength and Body Fitness Journals and Blog - Free Online Workout Journal and Blog Community __________________ 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

10-10-2007, 02:07 AM	#1036
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71