BigZeke

Back/Rear Delts/Biceps:

Conventional Rack Pulls: [2nd Pin Height - Just Under Knee - All Reps Deloaded]
135x5
225x3
315x1 [Chalked]
405x1 [Chalked - L - Supinated; R - Pronated]
500x1 [Chalked - L - Supinated; R - Pronated]
545x2 [Strapped] [PR] (+20lb PR)
500x8 [Strapped] [PR] (+45lb PR)
500x5 [Strapped]

Yates Rows:
135x12
225x12 [Strapped] (Paused At Top)
225x12 [Strapped] (Paused At Top)
225x12 [Strapped] (Paused At Top)

CG Cable Pulldowns: [V-Bar]
220x12

Seated Cable Rows: [V-Bar]
240x12

Hammer Grip Chins: [Shoulder Width]
BWx8

DB Static Holds: (CHALKED)
100x0:60 [PR]

*Was pretty ****in easy*

DB Farmers Walks: (CHALKED)
100x2 Laps of Weightroom (Appox. 60-80 seconds) [PR]

*Felt pretty easy until the last 10ft when my forearms started burning like a mofo. Gym was getting crowded so I decided not to do another set*

Incline Alternating DB Curls:
40x10/10
45x10/10
50x5/5
35x10/10 (Paused at top)

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

Total Workout Time - 1:27.29.37

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 - 548

__________________
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*

Incline DB Bench:
55x12
65x10
75x10
85x10
95x5 (Wrists Wrapped)
85x10 (Wrists Wrapped)

Smith Seated Shoulder Press: [Counting Bar as 45lbs - Ring Fingers on Rings]
135x12
155x12
185x8
185x10 (Wrists Wrapped)

Seated DB L-Laterals:
20x15/15
25x15/15
30x12/12
35x8/8

CGBP:
135x8
155x8
185x5 (Wrists Wrapped)

Incline DB Flyes:
50x12
60x5 (Atrocious)

Total Workout Time - 0:59.50.82

__________________
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

Calculated 1RM 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

Ikaika

You make the big numbers happen sir. I like!

__________________
No supplement can make up for the lack of a strong work ethic.

BigZeke

Haha, thanks. Wish I was doing better on my presses 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

BigZeke

Legs:

ATG Squats: [High Bar - Narrow Stance - Close Grip]
135x10
225x10
315x3
315x3

*Haven't squatted in over a month, kept it pretty easy with some 315 triples*

40* Leg Press:
485x10
575x10
666x10

RDLs:
135x12
225x12

Seated Leg Curls:
200x12
220x12
230x8

Seated Calf Raise: [Plate Loaded]
200x20
240x20
240x20

Total Workout Time - 1:02.45.89

+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 - 541

__________________
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 Pulls from Blocks: (Just Under Knee - All Reps Deloaded)
135x5
225x3
315x1
405x1 [Chalked]
495x1 [Chalked]
585x1 [Strapped]
675x1 [Strapped]
585x8 [Strapped] [PR] (70lb PR) Estimated 1RM

*Right hip felt bad after the 675 pull, I think I needed to stretch it out more beforehand, we'll see how it feels in the coming days*

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

--Supersetted With--

Hammer Chins: [Close Grip]
BWx6
BWx6

Yates Rows:
135x15
225x12 [Strapped]
225x12 [Strapped] **Paused at top**

Seated DB Curls:
40x10/10
50x10/10

Total Workout Time - 0:58.30.29

+Stretching+

*Wanted to do some cardio but the gym was closing early*

__________________
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

You should go for a DL max from the floor sometime soon.

__________________
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

Yeah, I've been waiting until I hit my goal from the knees (700lbs), then I'm going to work my way down to the floor. I plan on hitting that goal around my birthday, if not sooner.

I have to admit I was pretty happy to end off 2007 with a single of 675 though, took me 3 attempts to get it up but it went up nicely with no hitching.

__________________
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

Happy new year slut. Good to see you're still b3457ing that sh1t son.

__________________

BigZeke

Thanks whore. Wish I was lifting more frequently but I've been sick a lot lately

__________________
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:

Conventional Rack Pulls: [3rd Pin - Top of Knee]
135x5
225x3
315x1
405x1 [CHALKED - L - Supinated; R - Pronated]
500x1 [CHALKED - L - Supinated; R - Pronated]
545x1 [Strapped] [PR]
585x0 [Strapped] (3 Attempts)
545x3 [Strapped] [PR] Estimated 1RM

Hammer Grip Chins: [Shoulder Width]
BWx10
BWx10
BWx10

90* Barbell Rows: [Non-Pendlay]
135x12
185x8 [Strapped]

Standing BB Curls: [Cambered EZ Bar]
25(2)x12
30(2)x12
35(2)x12 [PR]

Seated DB Curls:
35x12/12

Low Pulley Cable Flyes:
40x15/15
50x15/15
60x10/10

DB Farmer's Walks:
100x0:50
100x0:45

Total Workout Time - 1:13.12.03

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 640

**Decent workout, hadn't lifted since 2007, so I wasn't really expecting too much, pretty pleased with the 545 triple though. Since I've been sick/busy with work I'm behind schedule on my goal of pulling 700 from the knees, I guess I will have to change the complete by date to sometime in Feb.**

__________________
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*

Incline DB Bench:
55x12
65x10
75x10
85x10
85x8 (Wrists Wrapped)
60x18

Smith Seated Shoulder Press: [Counting Bar as 45lbs - Ring Fingers on Rings]
135x8
135x12
155x8
155x10

Low Pulley Cable Side Laterals:
30x20/20
40x15/15
50x15/15

Incline Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x12
30(2)x12
30(2)x10
30(2)x10

Incline DB Flyes:
50x10
50x8

*Shoulder didn't feel good*

Total Workout Time - 1:06.52.51

*Decent session for not having pressed in over a month. Wrists felt strong, didn't really need the wraps.*

__________________
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

Crader

I think I will join this log to see what i can learn.

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~RPN ~ Recomp Performance Nutrition
Recomp your life!!

romanaz

pardon me for not knowing (must have missed it) but what/when did you do to your shoulder?

__________________

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