BigZeke

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 - 662

LifeFitness Hip Abduction:
150x15
170x15
190x12

__________________
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

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14 (28 Minutes) 16 (2 Minutes)
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 666

__________________
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

davtown

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

BigZeke

It was actually 665 but I rounded up for effect

__________________
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 Rack Pulls: (2nd Pin - Just Under Knee - All Reps Deloaded)
135x8
225x5
315x1
405x1
500x1 [Strapped]
585x1 [Strapped]
675x1 [Strapped]
680x1 [Strapped] [PR]
685x1 [Strapped] [PR] (10lb PR) *Grip was slipping at the top*
685x0 [Strapped]
675x2 [Strapped] [PR] (75lb PR)

Hammer Grip Chins: [Shoulder Width]
BWx12
BWx12
BWx12

*Strength is starting to come back on these, should be adding some weight to them soon*

Yates Rows:
135x12
225x12 [Strapped]
225x12 [Strapped]
275x8 [Strapped]

BB Curls: [Cambered EZ Bar]
25(2)x12
30(2)x12
35(2)x8

Seated DB Curls:
35x9 [Pause at top]

Total Workout Time - 1:19.52.41

*Wanted to do some shrugs and grip work, weight room was too packed. Tried to do cardio but there was a pretty long lineup*

__________________
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
80x10
80x10
80x10

*Couldn't find the 85s, decided to do some volume*

Smith Seated Shoulder Press: (Counting Bar as 45lbs)
135x10
155x10
185x6
185x8
185x6

Straight Arm DB Side Laterals: (Strict form)
30x15/15
40x15/15
35x15/15

BB Shrugs:
225x12
315x12 [Strapped]
315x12 [Strapped]

Incline Overhead Tricep Extentions: (Cambered EZ Bar)
25(2)x12
30(2)x12
35(2)x8

Incline DB Flyes:
40x12
50x10
60x8

Total Workout Time - 1:18.04.65

18 Minutes Cardio - Elliptical Trainer - Manual
15 Minutes
Level - 16 (10 Minutes) 14 (5 Minutes)
3 Minutes - Cooldown
Level - 8 (1 Min) 6 (1 Min) 4 (1 Min)
Total Cals - 348

__________________
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 Rack Pulls: (2nd Pin - Just Under Knee - All Reps Deloaded)
135x8
225x5
315x1
405x1
495x1 [Strapped]
585x1 [Strapped]
675x1 [Strapped]
695x1 [Strapped] [PR] (10lb PR)
725x0 [Strapped] *Just tried for shits and giggles*
700x1 [Strapped] [PR] :bjump:
675x4 [Strapped] [PR] *Tried for the 5th rep but it didn't want to budge* Estimated 1RM

*****ing pumped I finally got 700 up. Knew I had it in me, it was just a matter of time. A little upset I missed my primary and secondary goal dates (I'm 11 days past the secondary) but am far ahead of the tertiary completion date.

Hammer Grip Chins:
BWx12
BWx12
BWx10

Yates Rows:
135x15
225x12 [Strapped]

BB Curls:
25(2)x12
30(2)x12

**Had to stop there, was too tired and couldn't finish. I was supposed to work out 7-8 hours earlier, but I had to wait for a repairman and he showed up around 6 hours after he was supposed to. So I got to sit around all day waiting

700 felt easier than expected, a little tough at the lockout but aside from that it was rather smooth. Once I get it broken off the pins it's smooth sailing

Hips were pretty sore from hockey on Sunday**

__________________
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

No workout today, probably do chest/shoulders/tris tomorrow

__________________
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

big time pulling man!

__________________
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

Thanks DJ, I was real pleased with it. Now it's time to pull 3 singles of 700 in a row, so I know it's for real and not a one time deal Sorry for the rhyme.

__________________
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

davtown

strong rack pull man. when was the last time you deadlifted from the floor?

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

BigZeke

The most I've pulled off the floor since the summer has been like 315. I bet it would be pretty akward if I tried right now, would take a couple weeks to get into a groove. I plan on working my way down in height to the floor with the 700.

__________________
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 Rack Pulls: (2nd Pin - Just Under Knee - All Reps Deloaded)
135x8
225x5
315x1
405x1
495x1 [Strapped]
585x1 [Strapped]
675x1 [Strapped]
705x1 [Strapped] [PR] **Smooth and easy!! Just like a nice slut!**
715x1 [Strapped] [PR] ******, that one was a struggle. Went up slow and choppy, no DieselWeasel hitching though. Really slammed the hips forward to lock the ****er out, they felt BEAT afterwards**
705x0 [Strapped] **Hips were sore**
675x4 [Strapped] **Pathetic, wanted to get at least 5, maybe push towards 8. Couldn't get the 5th rep off the pins, hips were just killing me**

CG Hammer Grip Chins: [Shoulder Width]
BWx12
BWx12
BWx8

Seated Cable Rows: [V-Bar - STRICT Form]
220x12
240x12
260x12
280x8

*Was pretty happy about going to 280 without straps and with no wrist pain*

Standing BB Curls: [Cambered EZ Bar]
25(2)x12
30(2)x12
30(2)x7

Bent Over DB Flyes:
45x15/15
55x15/15
55x12/12

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

Total Workout Time - 1:15.07.79

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 - 649

**This completes my latest 4 week cycle of sumo pulls. I'm switching to conventional pulls for the next 4 to rest my hips and then I'll go back to Sumos. Next time I'll be pulling off the first pin until I can hit 700**

__________________
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

Cool.

__________________

BigZeke

Chest/Shoulders/Triceps:

*R/C Exercises*

Incline DB Bench:
55x12
65x10
75x10
85x10
85x10
85x10

Smith Seated Shoulder Press: [Ring Fingers on Rings - Cou nting bar as 45lbs]
135x12
155x10
185x8
185x7
155x8 [Pause at bottom]

Straight Arm DB Side Laterals:
30x15/15
35x15/15
40x12/12

Incline Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x12
35(2)x10
35(2)x8
30(2)x10

Incline DB Flyes:
40x12
50x10
60x6

Total Workout Time - 1:16.33.05

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 - 654

__________________
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