BigZeke

Chest/Shoulders/Triceps:

*R/C Exercises*

Incline DB Bench:
55x10
65x10
75x10
85x10
95x7 (Failed 3/4 way up on the 8th)
100x2

Smith Seated Shoulder Press:
135x10
155x8
185x6
185x6
185x6
185x6
185x5

Straight Arm Cable Side Laterals:
30x15/15
40x15/15
45x15/15

--Supersetted With--

Cable Front Raises:
20x12/12
25x12/12
25x12/12

HS Seated Dips:
180x12
270x12
320x6

Incline Overhead Tricep Extentions:
25(2)x12
30(2)x8
30(2)x8

Tricep Pressdowns:
100x12
120x12
140x12

Incline DB Flyes:
40x12
40x12
40x12

LifeFitness Hip Abduction:
160x15
180x15
190x15

Total Workout Time - 1:33.48.28

__________________
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: [1st Pin - ~3.5" Under Bottom of Knee]
135x5
225x3
315x1
405x1
495x1
585x1 [Strapped]
635x1 [Strapped]
635x0
585x3 [Strapped]

Hammer Grip Chins: [Shoulder Width]
BWx12
BWx12
BWx12

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

DB Curls:
40x12/12
50x12/12
55x10/10 [PR]
60x5/5 [PR]
30x12/12 (Paused at Top)

Seated Concentration Curls: [Short Rest Periods]
25x12/12
25x12/12
25x12/12

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

Straight Arm Reverse Pec Dec:
55x15
62.5x12
70x8

Total Workout Time - 1:30.44.92

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 15 (10 Minutes) 16 (20 Minutes)
5 Minutes - Cooldown
Level - 10 (2 Min) 8 (2 Min) 6 (1 Min)
Total Cals - 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

Chest/Shoulders/Triceps:

*R/C Exercises*

Incline DB Bench:
55x12
65x10
75x8
85x5
95x5
95x5
70x20

Smith Seated Shoulder Press: (Counting Bar as 45lbs)
135x12
155x10
185x6
185x6
185x6
185x6
185x6

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

--Supersetted With--

DB Front Raises:
15x12/12
20x12/12
25x10/10

Leaning Forward Dips:
BWx12
BWx12
BWx10

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

Incline Cable Flyes:
40x10
50x8
40x10

*Meh, didn't like these, I get a way better feeling from db flyes*

Total Workout Time - 1:24.54.67

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 16
5 Minutes - Cooldown
Level - 10 (2 Min) 8 (2 Min) 6 (1 Min)
Total Cals - 720

__________________
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
75x5
85x5
95x5
100x3
95x5
75x19.5 [PR] (So close to locking it out)

*Smith machine was in use, as was the BB so I couldn't do any BB presses. Messed around with some machines and seated DB presses but didn't like how they felt*

DB Straight Arm Side Laterals:
25x15/15
35x15/15
45x12/12

*Decided to stop and go home. Just didn't have the energy or strength to continue. Worked 8 days in a row and I feel pretty burnt out from that. Gonna take next week off and maybe just do cardio*

__________________
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

How you feelin, Z?

__________________
--Training Journal--

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

BigZeke

Right now I'm feeling better, decided to increase my carbs over the past week and I feel like I want to get back into the gym. I'll probably make an executive decision in the morning about working out or taking the week 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:

40* Hyper Extentions:
BW+60x12
BW+80x12
BW+100x10

Hammer Grip Chins: [Close Grip]
BWx12
BW+25x8
BW+25x8

Yates Rows:
135x15
225x12 [Strapped - Pronated]
225x12 [Strapped - Pronated]
275x8 [Strapped - Pronated]

HS Seated Low Rows:
135x12/12
180x12/12

*4 plates a side is the most this machine can hold so I stopped there, even though I can do about 6 a side*

BB Shrugs:
225x15
315x15 [Strapped]
315x15 [Strapped]
315x15 [Strapped]

DB Curls:
35x12/12
45x10/10

HS Preacher Curl: [Plate Loaded]
45x12
70x10

Bent Over Cable Flyes:
40x15/15
50x12/12

LifeFitness Hip Abduction:
170x15
190x15
190x15

Total Workout Time - 1:13.30.04

__________________
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

What a guy!

__________________
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
70x8
80x5
90x5
100x4 (Failed at bottom of 5th)
90x5
90x5

Smith Seated Shoulder Press: (Counting Bar as 45lbs)
135x12
155x10
185x8
205x6
205x6

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

--Supersetted With--

DB Front Raises:
15x15/15
20x15/15
25x12/12

Leaning Forward Dips:
BWx12
BW+25x10 [PR] (PR at this BW)
BW+25x10

Incline Overhead Tricep Extentions: (Cambered EZ Bar)
25(2)x12
35(2)x10
40(2)x5

Incline DB Flyes:
40x12
50x10
60x6

Pec Dec:
50x8
40x12

Tricep Pressdowns: [Elbows Tucked]
100x12
120x12
140x8

Total Workout Time - 1:24.37.73

__________________
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:

40* Hyperextentions:
BW+60x12
BW+80x12
BW+100x10

Hammer Grip Chins: [Close Grip]
BWx12
BW+25x8
BW+25x8

HS Iso Front Pulldowns: [Underhand Grip]
180x12
270x7 [Strapped] [PR]
270x6 [Strapped]

HS Shrugs: [Includes Conventional, Neutral Grip, Dead from low shins]
225x12
315x12 [Strapped]
405x10 [Strapped]
495x10 [Strapped] [PR]
585x5 [Strapped] [PR]
675x5 [Strapped] [PR]

Standing DB Curls:
30x12/12
40x12/12
50x12/12
60x6/6 [PR]

Bent Over Cable Flyes:
40x15/15
50x15/15
60x12/12

LifeFitness Hip Abduction:
170x15
190x15 [Fullstack]
190x15 [Fullstack]

Total Workout Time - 1:21.32.08

__________________
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

nice! hittin some PRs again

now train your legs dammit

__________________
--Training Journal--

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

BigZeke

Haha, I feel like a beach body, but my legs just grow too damn easily. They probably grow from walking up stairs.

Since my sched will be opening up a lot soon I'll be able to go back to my ol 5 day split.

Honestly, I stopped training legs for a while because I had to wear size 42 pants with a 36 belt (I'm wearing a 34 belt now) just to fit my legs. It's pretty shitty wearing pants 8 sizes too big...

__________________
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

Tried to workout today but since I had to go so late it was terrible. I was too tired to get the job done properly and I didn't want to risk an injury. I'll try again on Thursday.

__________________
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

Legs?

__________________
--Training Journal--

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

DJSTARER

soooo true. I can't find a pair of golf pants which fit me correctly around my ass.

__________________
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:
500 Squat
601 Deadlift
320 Bench


TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

BigZeke

Chest/Shoulders/Triceps:

*R/C Exercises*

Incline DB Bench:
55x12
65x8
75x8
85x5
95x5
95x5
95x5

Smith Seated Shoulder Press: (Counting Bar as 45lbs - Pinkies on Smooth)
135x12
155x12
185x10
185x12 [PR]
185x12

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

*I kept getting distracted watching this guy, he was hilarious. He had a cardboard box that he opened up and laid flat on the bench. I call him The Boxman*

Leaning Forward Dips:
BWx12
BW+25x12
BW+45x6 [PR] (At this BW)
BW+25x10

Incline Overhead Tricep Extentions:
25(2)x12
30(2)x10
30(2)x10

Incline DB Flyes:
40x10
50x8
60x6

Pec Dec: (30s rest periods)
40x12
40x12
40x12

Total Workout Time - 1:31.58.63

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14 (10 Minutes) 16 (20 Minutes)
5 Minutes - Cooldown
Level - 10 (2 Min) 8 (2 Min) 6 (1 Min)
Total Cals - 678

__________________
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:

Small Plate (25lb) Sumo Deadlift:
145x5
245x3
345x3 [PR]
445x0 [Strapped]
395x2 [Strapped] [PR]

*Weaksauce*

Snatch Grip Deadlifts:
135x8
225x5 [Strapped]
315x3 [Strapped]
365x3 [Strapped] [PR]
405x0 [Strapped]
405x0 [Strapped]
405x0 [Strapped] (Got it to the knees)

Hammer Grip Chins: [Close Grip]
BWx12
BW+25x8
BW+25x9 [PR]

Yates Rows:
135x15
225x12 [Strapped]
275x8 [Strapped]

HS Iso Front Pulldowns:
180x12
270x8 [Strapped] [PR]
270x6 [Strapped]

BB Shrugs:
225x12
315x12 [Strapped]
405x8 [Strapped]
405x8 [Strapped]

DB Curls:
35x12/12
45x12/12
55x6/6
30x12/12

Bent Over DB Flyes:
50x12/12
50x12/12

LifeFitness Hip Abduction:
190x15 [Fullstack]
190x15 [Fullstack]
190x15 [Fullstack]

Total Workout Time - 1:35.44.46

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 16
5 Minutes - Cooldown
Level - 10 (2 Min) 8 (2 Min) 6 (1 Min)
Total Cals - 712

__________________
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
65x8
75x5
85x5
95x5
95x5
95x5
95x5
95x5
75x20 [PR]

Leaning Forward Dips:
BWx12
BW+25x12
BW+45x8 [PR]
BW+45x8

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

*Supersetted With*

DB Front Raises:
15x15/15
20x15/15
25x12/12

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

Incline DB Flyes:
45x12
55x10
65x7

Pec Dec: (30 Sec Rest)
40x12
40x12
40x12

Elbows Tucked Tricep Pressdowns: (30 Sec Rest)
80x12
100x12
120x12

Total Workout Time - 1:31.55.57

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 16
5 Minutes - Cooldown
Level - 10 (2 Min) 8 (2 Min) 6 (1 Min)
Total Cals - 701

__________________
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

jspirate

Strong like Ox!

BigZeke

Thanks man. But the day you quoted I would consider average at best

__________________
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 - 16 (25 Minutes) 18 (5 Minutes)
5 Minutes - Cooldown
Level - 12 (2 Min) 10 (2 Min) 8 (1 Min)
Total Cals - 736 [PR]

__________________
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 - 16
5 Minutes - Cooldown
Level - 12 (2 Min) 10 (2 Min) 8 (1 Min)
Total Cals - 715

__________________
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 B:

40-Degree Hyper-Extentions:
BW+60x12
BW+80x12
BW+100x12

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

One Arm DB Rows: [Tripod Stance]
100x12/12
120x12/12
150x12/11 [Strapped] *Top dumbell kept falling off when I was doing the left side and I got pissed and stopped when it rolled off on the 11th rep*

HS Shrugs: [Includes Conventional, Neutral Grip, Dead from low shins]
315x5
405x5 [Strapped]
495x5 [Strapped]
585x5 [Strapped]
675x0
585x5 [Strapped]

Bent Over Rows to Neck: [Short Bar - Grip Wide as Possible]
25(2)x12
35(2)x12
45(2)x12
50(2)x12

HS Preacher Curl: [Plate Loaded]
45x12
70x12
90x8

Shoulder Width Chin-Ups: [Supinated Grip]
BWx8
BWx6
BWx6

DB Concentration Curls: [30s Rest]
30x12/12
25x12/12
25x12/12
25x12/12

Seated Calf Raises: (Cable stack) [30s Rest]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x16 [Fullstack]

Total Workout Time - 1:30.33.31

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 16
5 Minutes - Cooldown
Level - 12 (2 Min) 10 (2 Min) 8 (1 Min)
Total Cals - 708

__________________
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 B:

*R/C Exercises*

Smith Seated Shoulder Press: (Counting Bar as 45lbs)
135x12
155x12
185x12
205x8
205x6
205x6

Smith Incline BB Bench: (Counting Bar as 45lbs)
135x12
155x12
185x12
205x10
205x10
205x8

HS Seated Side Laterals:
10x15/15
25x15/15
30x12/12

Flat Tate Presses:
40x8
50x5
60x3
70x3
80x3

HS Seated Dips:
180x12
270x8
270x8
270x8

Flat DB Flyes:
40x12

Incline DB Flyes:
50x12
60x8
55x10

Total Workout Time - 1:27.13.34

__________________
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:

Trap Bar Deadlifts: [Using HS Shrug Machine - Handles = Starting Height with BB]
135x5
225x5
315x5
405x5
495x5 [Strapped]
585x5 [Strapped] [PR]
675x3 [Strapped] [PR]
765x0
675x0

Hammer Grip Chins: [Shoulder Width]
BWx12
BW+25x10
BW+25x8

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

BB Shrugs: [Strapped]
225x12
315x12
405x5
405x5

Standing DB Curls:
35x12/12
40x12/12
45x12/12
50x12/12

Bent Over Cable Flyes:
40x15/15

Bent Over DB Flyes:
40x15/15
45x15/15
50x12/12

Seated Calf Raises: (Cable stack) [30s Rest]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]

LifeFitness Hip Abduction: [30s Rest]
190x15 [Fullstack]
190x15 [Fullstack]
190x12 [Fullstack]
190x12 [Fullstack]

Total Workout Time - 1:27.58.82

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14
5 Minutes - Cooldown
Level - 12 (2 Min) 10 (2 Min) 8 (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

nice to see consistent updates in your log again
strong HS deads too!

__________________
--Training Journal--

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

BigZeke

Thanks man.

HS trap deads were fun and easy.

__________________
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 A:

*R/C Exercises*

Incline DB Bench:
55x12
65x8
80x5
90x5
100x5
100x5
100x5
100x4.5
80x20 [PR]

Smith Seated Shoulder Press: (Counting Bar as 45lbs)
135x12
155x12
185x10
185x8

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

--Supersetted With--

DB Front Raises:
20x15/15
25x12/12
20x15/15

Leaning Forward Dips:
BWx12
BW+25x12
BW+45x10
BW+45x8

Incline Overhead Tricep Extentions: (Cambered EZ Bar)
25(2)x12
35(2)x12
40(2)x8

Incline DB Flyes:
45x12
55x10
65x7

Pec Dec: [30s Rest]
45x12
45x12
45x12

Total Workout Time - 1:46.36.41

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 16
5 Minutes - Cooldown
Level - 12 (2 Min) 10 (2 Min) 8 (1 Min)
Total Cals - 722

__________________
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 B:

40* Hyper-extentions:
BW+60x12
BW+80x12
BW+100x10

HS Iso Front Lat Pulldown: [Underhand]
180x12
270x6 [Strapped]
270x6 [Strapped]
270x6 [Strapped]

CG Seated Cable Rows: [With V-Bar]
220x12
240x12
260x12
280x12 [Strapped]

Standing DB Shrugs: [Strapped] (2 Sec Hold at Top)
75x12
85x12
95x12
100x12

Bent Over Rows to Neck: (Short Bar)
35(2)x12
45(2)x12
55(2)x12

Hammer Strength Preacher Curl: [Plate Loaded]
45x12
70x12
70x12

DB Concentration Curls: [30s Rest]
25x15/15
25x15/15
25x15/15
25x15/15

Seated Calf Raises: (Cable stack) [30s Rest]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]
200x20 [Fullstack]

Total Workout Time - 1:13.22.83

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 16 (28 Minutes) 18 (2 Minutes)
5 Minutes - Cooldown
Level - 12 (2 Min) 10 (2 Min) 8 (1 Min)
Total Cals - 737 [PR]

__________________
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