romanaz

ah, well I was assuming you had adequate rest my man!

I will not assume no more!

my bad.

__________________

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

Chest/Shoulders/Triceps A:

*R/C Exercises*

Incline DB Bench:
50x15
60x12
70x10
80x10
90x10 (Wrists Wrapped)
100x4 (Wrists Wrapped)

Smith Seated Shoulder Press: (Ring Fingers on Rings - Counting Bar as 45lbs)
135x12
155x12
175x12
175x12 (Wrists Wrapped)
175x11 (Wrists Wrapped)

Seated DB L-Laterals:
20x15
25x15
30x15
35x10

Cable Rope French Press:
120x12 [PR]
130x10 [PR]
130x10

HS Seated Dips:
270x12
320x10
320x10

Incline DB Flyes:
50x12
60x8
60x8

Total Workout Time - 1:33.23.69

__________________
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
420x12
510x10 [PR]
560x5 [PR]

Cable Pullthroughs: [Seated Cable Stack]
120x12
140x12

GHRs:
BWx8
BWx12
BWx12

*Spent like 15 minutes trying to find a seated leg curl to use. The normal one I use was broken and all of the other ones sucked.*

Seated Calf Raise: [Plate Loaded]
150x20
200x20
200x20
200x20

Total Workout Time - 0:53.04.30

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 - 540

__________________
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

Due to time constraints from work my 5 day split will be morphed into a 3 day:

Day 1: Back/Rear Delts/Biceps
Day 2: Chest/Shoulders Triceps
Day 3: Off
Day 4: Legs
Days 5-7: Off

__________________
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:

Sumo Deadlifts off Blocks (Just Under Knee): [All Reps Deloaded]
135x5
225x3
315x1
405x1 (Chalked - L - Supinated; R - Pronated)
495x1 (Chalked - L - Supinated; R - Pronated)
585x1 (Chalked - L - Supinated; R - Pronated)
605x1 (Chalked - L - Supinated; R - Pronated)
610x1 (Chalked - L - Supinated; R - Pronated) [PR] (+5 lb PR)
615x1 (Chalked - L - Supinated; R - Pronated) [PR] (+10 lb PR)
625x0 (Chalked - L - Supinated; R - Pronated)
625x1 [Strapped] [PR] (+20 lb PR)
635x1 [Strapped] [PR] (+30 lb PR -- 2.65xBW)
635x1 [Strapped]
635x1 [Strapped]
635x3 [Strapped] [PR] (+ ~50 lb PR) Estimated 1RM
675x0 [Strapped] (2 Attempts)

*Was ****ing happy to pull 615 completely RAW (no briefs, suits, wraps or straps) and singles of 635 were pretty easy and went up smoothly and quickly, lockout was kind of slow though. Was surprised I hit a triple with 635, was only hoping for a double, but the more the merrier, I bet I could have gotten 1 or 2 more reps even. Guess this proves that your grip can still improve while using straps
Going to 675 was a big jump but I probably could hit it next time since I wont be wasting time with all of the little plates. I was bending the bar nicely on the 675 attempts, just couldn't get it to break off the blocks.*

Yates Rows:
135x15
225x12 [Strapped - Pronated]
--Pause at top of each rep--
275x10 [Strapped - Pronated]
275x10 [Strapped - Pronated]

HS Lat Pulldowns: [Plate Loaded]
180x12
230x12 [Strapped]
230x10 [Strapped]

Incline Hammer DB Curls:
40x10/10
50x8/8

Bent Over Cable Flyes:
50x15/15
60x12/12
70x12/12

LifeFitness Hip Abduction:
160x12
180x12
180x12

Total Workout Time - 1:48.01.24

+Stretching+

*All cardio machines were 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

BigZeke

I think my thread title's name might need to get changed soon

__________________
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:

*R/C Exercises*

Smith Incline BB Bench: (Ring Fingers on Rings - Counting Bar as 45lbs)
135x12
155x10
175x10
195x10
215x5 (Wrists Wrapped)
215x6 (Wrists Wrapped)
185x15

Smith Seated Shoulder Press: (Ring Fingers on Rings - Counting Bar as 45lbs)
135x5
155x3
175x3
195x3
215x3 (Wrists Wrapped)
225x3 (Wrists Wrapped) (Had a little spot on the 3rd)
--Pause at bottom--
155x10

Seated DB L-Laterals:
20x15
25x15
30x15
35x12

Incline BB Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x12
35(2)x10
45(2)x5 (Fail @ bottom of 6th)

HS Seated Dips:
180x12
270x10
320x6

Incline DB Flyes:
50x10
60x8
70x6

Total Workout Time - 1:34.24.03

*Nothing impressive, tris are fried though, left one has been twitching and spasming *

__________________
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:

Sumo Deadlifts off Blocks (Just Under Knee): [All Reps Deloaded]
135x5
225x3
315x1
405x1
495x1 [CHALKED - L - Supinated; R - Pronated]
585x1 [CHALKED - L - Supinated; R - Pronated]
635x1 [Strapped]
675x1 [Strapped] [PR]
680x0 [Strapped] (2 Attempts)
675x0 [Strapped] (2 Attempts)

*7 plates mother****ers! :mango: *

Seated Cable Rows: [V-Bar - STRICT Form]
240x12 (Wrists Wrapped)
260x12 (Wrists Wrapped)

Yates Rows: (PAUSED at top)
135x12
225x12 [Strapped]
275x10 [Strapped]
275x8 [Strapped]

DB Hammer Curls:
40x10/10
50x10/10 [PR]
60x3/3 *blegh*

LifeFitness Hip Abduction:
160x15 [PR]
180x12
180x12

Bent Over Cable Flyes:
50x15/15
60x15/15
70x15/15

BB Static Holds: [CHALKED - L - Supinated; R - Pronated]
405x0:30
495x0:25
585x0:15

Total Workout Time - 1:30.12.78

+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 - 546

*Back felt pretty sore and weak this morning, I think I'd be good for more with adaquate rest and a better feeling back*

__________________
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

danman77220

Holy ****

__________________
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

BigZeke

Thanks, I was pretty happy to lock that badboy out.

__________________
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:

Smith Incline Bench: [Ring Fingers on Rings - Counting Bar as 45lbs]
--Paused at Bottom--
135x8
155x5
165x3
175x3
185x3
195x3
205x3
215x3 (Wrists Wrapped)
225x3 (Wrists Wrapped)
--Regular Reps--
225x4 (Wrists Wrapped)
225x3 (Wrists Wrapped)

Smith Seated Shoulder Press: [Ring Fingers on Rings - Counting Bar as 45lbs]
135x8
155x5
165x3
175x3
185x3
195x3
205x3
215x3 (Wrists Wrapped)
225x3 (Wrists Wrapped)

Seated DB L-Laterals:
20x15/15
25x15/15
30x15/15
35x10/10

**Had to stop early because I've been having some bad gastro-intestinal problems all day. Spent a lot of my workout in the bathroom *

__________________
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

11-19-07

Back/Rear Delts/Biceps:

Sumo Pulls from Blocks: (Just Under Knee - All Reps Deloaded)
135x5
225x3
315x1
405x1 (L - Supinated; R- Pronated)
495x1 (L - Supinated; R- Pronated)
585x1 (CHALKED - L - Supinated; R- Pronated)
675x0 [Strapped] (2 Attempts)
635x0 [Strapped] (2 Attempts)
585x9 [Strapped] [PR] (+90lb PR)

*These were ****ing terrible, my back was so weak since working on Saturday. Just a poor outing*

Seated Cable Rows: [V-Bar - STRICT Form] (Wrists Wrapped)
260x12
280x12 [PR]
300x10 [PR] (FULLSTACK)

Yates Rows: (Paused at Top)
135x12
225x12 [Strapped - Pronated]
225x12 [Strapped - Pronated]
275x8 [Strapped - Pronated]

Seated Hammer DB Curls:
40x10/10
50x8/8

Bent Over Cable Flyes:
50x15/15
60x15/15
70x12/12

BB Shrugs: [Strapped]
315x15
405x9

*Blegh. These sucked, just stayed light*

BB Static Holds: (CHALKED)
405x0:25
495x0:15
585x0:15

45-Degree Hyper Extentions:
BW+80x12
BW+100x12 [PR]

LifeFitness Hip Abduction:
160x15
180x15 [PR]
190x10 (Fullstack)

Don't remember how long workout was, about an hour and a half

+Stretching+

*Couldn't do cardio, gym too packed*

__________________
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

11-20-07

Chest/Shoulders/Triceps:

*R/C Exercises*

Incline DB Bench:
50x12

Smith Incline BB Bench: (Counting Bar as 45lbs - Ring Fingers on Rings)
135x12
155x3
175x3
195x3
215x3
235x3 [PR]
255x2 [PR] (Wrists Wrapped)
185X15 (Wrists Wrapped)

*I guess I should be happy with that. I actually felt pretty strong on these, wrists were great, probably didn't even need to wrap on the 255 set but I did just in case.*

Smith Seated Shoulder Press: (Counting Bar as 45lbs - Ring Fingers on Rings)
135x12
155x12
185x8 (Wrists Wrapped)
155x12

*Kept the weight and volume low but my shoulders felt it a lot. I stopped on the 185 set because my tris were taking over and I wanted to hit the delts as much as possible*

Seated DB L-Laterals:
20x15/15
25x15/15
30x12/12

Incline Overhead BB Tricep Extentions: (Cambered EZ Bar)
25(2)x12
35(2)x12
35(2)x12

HS Seated Dips:
270x12
320x6
320x3

Incline DB Flyes:
55x12
65x8
55x8

*Pathetic*

Total Workout Time - 1:09.55.72

__________________
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

Kinda pointless to keep posting here if I'm going to be the only one reading it, might as well just use Spytech's site from now on.

__________________
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

Biggie

i read every entry, just don't post

__________________