BigZeke

Shoulders:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

*R/C Exercises*

Seated DB Shoulder Press:
45x10
50x10
55x8
60x5 [PR]

Seated Smith BB Shoulder Press:
145x5
145x7
155x4

Low Pulley One Arm Cable Side Laterals:
15x8
15x10
20x10
20x8

Upright Rows with Short Bar:
25(2)x8
30(2)x8
25(2)x8

Bent Over Rows to Neck with Short Bar:
25(2)x10
30(2)x10
35(2)x10

Bent Over One Arm DB Rear Flys:
25x10
25x10
25x10

One Arm DB Side Laterals [With Pause at top]:
15x10
15x10

Total Workout Time - 0:40.38.57

__________________
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

Arms:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

*R/C Exercises*

CGBP:
135x8
155x8
175x4
155x6

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
30(2)x8/30(2)x8
30(2)x8/30(2)x8
35(2)x6/35(2)x6

Bodyweight Dips:
15
12
10
10

Hammer Strength Preacher Curl [Plate Loaded]:
45x8
70x8
90x6
90x6

Seated DB Curl:
25x8
35x5
35x5
35x5
35x5

Total Workout Time - 0:49.50.21

__________________
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:

16 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0 (12 Min) 0.0 (3 Min)
Cooldown - 1 Minutes
Speed - 3.0 (30 Sec) 2.5 (30 Sec)
Incline - 0.0
Total Cals - 210

ATG Squats:
135x8
225x8
225x8
275x5
275x5
315x2

Front Squats:
135x8
225x2 [Bar took a big roll on me and I decided to end it there]

Hack Squats [Same Machine as last time]: *No lockouts*
150x10
240x8
330x6
420x2 [Realized I wasn't gonna go for any more reps than that]
380x6

SLDL:
135x8 [Double Pronated]
225x6 [Double Pronated]
225x6 [L - Supinated; R - Pronated]
225x6 [L - Supinated; R - Pronated]
275x6 [L - Supinated; R - Pronated] [PR]

Seated Leg Extentions:
100x8 + Pause
140x8 + Pause
180x6 + Pause
220x5 + Pause

Seated Calf Raises [Plate loaded. Starting Resistance = 60lbs]:
150x20
200x15
240x10 [PR]
240x10
150x20

Lying Flat Crunches:
15
15
15
15

Total Workout Time - 1:03.12.07

*Stretch*

__________________
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

Nice work there meagan. You're becoming a beast.

__________________

BigZeke

Thanks Britney, means a lot coming from you.

__________________
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 A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Flat DB Bench:
60x12
70x10
80x6
80x5

Incline DB Bench:
60x8
65x8
65x5

Flat DB Flys:
30x8
35x8
40x8

Leaning Forward Dips:
10
9
8

Cable Crossovers:
40x10
50x8
50x8

Total Workout Time - 0:32.42.26

*Pretty shitty workout. Weights felt unusually heavy and I couldn't get a good sweat going. Hopefully tomorrow will be different*

__________________
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

Ihateeveryone

Still looks alright. I like the idea of different chest days.

__________________
Bullshit things:

Hippies
Astrology
Rap music
Nu metal
Leg presses
Communism
Nitric Oxide
Left wing politics
Decaf coffee
Fortune cookies
Cutting
Prudes
Wine coolers
Non materialism


F**k marijuana - legalise steroids!!


Bart: Ohhh, this place smells, and somethings dripping on me!
Willie: The smell's manure, and the drippin's manure!

BigZeke

AM Cardio:
Dog Walk - 45 Minutes

Back:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.5 (2 Min) 3.0 (1 Min)
Incline - 0.0
Total Cals - 260

Rack Pulls [2nd Pin -- Knee Height]:
135x6 [Double Pronated]
225x6 [Double Pronated]
315x6 [L - Supinated; R - Pronated]
365x6 [L - Supinated; R - Pronated]
405x4 [PR] [Strapped - Double Pronated]
405x5 [PR] [Strapped - Double Pronated]

Pendlay Rows:
115x8
135x8
155x8
175x5 (Couldn't get the 6th rep all the way up to my chest so I won't count it)

Thumbless Pullups:
6
5
5

Hammer Grip Chinups:
6

Yates Rows:
135x8
155x8
185x6 [Pronated Grip]
185x8 [Strapped - Pronated Grip]

Barbell Shrugs:
135x15
225x15
315x12
225x15 [Dropset]
135x10 [Dropset]

Old School Shrugs [All Strapped]:
75x20
85x20
95x20

Lying Flat Crunches:
15
15
15
15

Total Workout Time - 0:59.10.94

__________________
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

PM Cardio:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

35 Minutes Cardio - Eliptical Trainer - Manual
30 Minutes - Level 12
Cooldown - 5 Minutes - Various Levels
Total Cals - 590

Total Cals from Cardio - 905

__________________
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

Shoulders:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

*R/C Exercises*

Seated DB Shoulder Press:
45x10
50x10
55x8
60x5

Upright Rows with Short Bar:
25(2)x8
30(2)x8
25(2)x10

Low Pulley One Arm Cable Side Laterals:
15x10
20x10
25x8

Bent Over Rows to Neck with Short Bar:
25(2)x10
35(2)x10
35(2)x10

Total Workout Time - 0:29.03.94

35 Minutes Cardio - Eliptical Trainer - Manual
30 Minutes - Level 12
Cooldown - 5 Minutes - Various Levels
Total Cals - 575

Total Cals from Cardio - 890

__________________
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

Arms:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8 [Felt some tension in my elbow so I didn't increase the weight after this set]
25(2)x8/25(2)x8
30(2)x8/30(2)x8

Bodyweight Dips:
15
12
10

Cable Pushdowns [Elbows Out]:
80x10
120x10
140x10
160x8

Seated Alt. Incline DB Curls:
30x8
35x7
40x5

Hammer Strength Preacher Curl:
45x10
70x6
70x6

Total Workout Time - 0:32.50.65

__________________
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:

16 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0 (12 Min) 0.0 (3 Min)
Cooldown - 1 Minutes
Speed - 3.0 (30 Sec) 2.5 (30 Sec)
Incline - 0.0
Total Cals - 210

ATG Squats:
135x10
225x8
275x6
315x2
315x3

Front Squats:
135x10

Hack Squats:
240x8
330x8
330x6

SLDLs:
135x8
225x6
*Back was way too sore to continue with these

Seated Leg Curls:
100x8 + Pause
150x8 + Pause
180x8 + Pause

Seated Calf Raises [Plate loaded. Starting Resistance = 60lbs]:
150x20
200x15
240x8
240x6
200x15 [Dropset]
150x20 [Dropset]

Lying Flat Crunches:
15
15
15
15

Total Workout Time - 0:40.12.86

7 Minutes Cardio - Treadmill - Manual
5 Minutes
Speed - 4.0
Incline - 11.0
1 Minute
Speed - 3.5
Incline - 0.0
1 Minute
Speed - 3.0
Incline - 0.0
Total Cals - 90

**Was not expecting a very strong workout. Legs were kinda sore from all of the cardio and my back was still sore from Tuesday.

__________________
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

Going to have to have a truncated split this week due to the fact I'm going out of town Thu/Fri. So here we go
------------------------------------------------------------------------

AM Cardio: Dog Walk - 45 Minutes

Chest/Triceps:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

*R/C Exercises*

Decline DB Bench:
60x12
70x10
80x8
90x6

Hammer Strength Decline Bench [Plate Loaded]:
180x10
270x8
180x12 [Dropset]
90x15 [Dropset]

Leaning Forward Dips:
10
10
10

Upright Torso Cable Crossovers:
40x10
50x8
50x6

High Pulley Cable Tricep Pushdowns [Elbows Out -- Straight Bar]:
80x12
130x10
150x10

Seated Tricep Extention with Cambered EZ Curl Bar:
25(2)x8
25(2)x10
25(2)x10

Total Workout Time - 0:43.02.79

35 Minutes Cardio - Eliptical Trainer - Manual
30 Minutes - Level 12
Cooldown - 5 Minutes - Various Levels
Total Cals - 537

__________________
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

AM Cardio: Dog Walk - 46 min

Back:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 3 Minutes
Speed - 3.5 (2 Min) 3.0 (1 Min)
Incline - 0.0
Total Cals - 260

Thumbless Pullups:
12
10
8
6

Hammer Grip Chins:
6
6

Yates Rows:
135x12
185x6
155x8
165x8
185x8 [Strapped]

Pendlay Rows:
135x6
135x8 [Strapped]
135x8 [Strapped]
135x8 [Strapped]
155x6 [Strapped]

Barbell Shrugs:
135x20
225x15 [Strapped]
315x10 [Strapped]
225x15 [Strapped]
135x20 [Strapped]

Old School Shrugs:
75x20
85x20 [Strapped]
95x20 [Strapped]

Seated Incline Alternating DB Curls:
30x10
35x8
40x6 [PR]
45x4 [PR]

Low Pulley Cable Curls with EZ Curl Attatchment:
80x10
100x10
120x8

Lying Flat Crunches:
15
15
15
15

Total Workout Time - 1:05.00.89

**Stretching**

35 Minutes Cardio - Eliptical Trainer - Manual
30 Minutes - Level 12
Cooldown - 5 Minutes - Various Levels
Total Cals - 570

__________________
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

Shoulders:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

*R/C Exercises*

Seated DB Press:
45x10
50x10
55x8
60x4

Seated Machine Press Superset [Normal Grip/Hammer Grip]:
50x10 + Pause/50x10 + Pause
80x10 + Pause/80x4
100x10

Low Pulley Cable Side Laterals:
15x10
20x10
25x8

Bent Over BB Rows to Neck:
35(2)x10
35(2)x10
35(2)x10

Bent Over DB Flyes:
25x10
25x8
25x10

Total Workout Time - 0:37.08.45

*Good shoulder workout. Had a great feeling in the medial delts from the presses. Machine presses seemed to put more emphasis on the front delts due to the fixed plane. But overall it was very good.*

__________________
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