BigZeke

Chest/Shoulders/Triceps B:

*R/C Exercises*

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

Smith Incline BB Bench: (Counting Bar as 45lbs)
135x12
155x12
185x10
195x10
185x12

HS Seated Side Laterals: [Plate Loaded]
25x15/15
25x15/15
30x10/10

Flat DB Tate Press:
40x5
50x3
60x3
70x3
80x3

HS Seated Dips:
180x12
270x12
320x6
320x6

DB Front Raises:
20x15/15
25x15/15
30x15/15

High Pulley Cable Crossovers:
40x12
60x12
70x12
80x11

Total Workout Time - 1:27.32.37

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 - 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:

Trap Bar Deadlifts: [Using HS Shrug Machine - Low Shin]
135x5
225x3
315x3
405x3
495x3 [Strapped]
585x3 [Strapped]
675x3 [Strapped]
725x0 [Strapped] *Got it a couple inches up*

Snatch Grip Deadlifts:
135x5
225x3 [Strapped]
315x3 [Strapped]
405x0 [Strapped] **Got it up to the knees, but couldn't go higher. If this was my first pulling exercise I'm sure I could have gotten it**

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

Yates Rows:
135x15
225x12 [Strapped]
275x10 [Strapped]

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

Standing DB Curls:
30x12/12
35x12/12
40x12/12
45x12/12
50x10/10
55x8/8

DB Concentration Curls:
25x12/12
25x12/12
25x12/12

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

Total Workout Time - 1:34.07.89

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

Chest/Shoulders/Triceps A:

*R/C Exercises*

Incline DB Bench:
60x10
70x8
80x5
90x5
100x5
100x4

*Blegh, didn't feel right from the first set*

Smith Seated Shoulder Press:
135x12
155x12
185x10



*Had no energy and felt weak, so I decided to stop. Terrible sleep last night. June rain storms don't help much either *

__________________
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+100x12

HS Iso Front Pulldowns: [Underhand]
180x12
270x8 [Strapped]
270x7 [Strapped]

Seated Cable Rows:
240x12
260x12
280x12 [Strapped]
300x12 [Strapped] [Fullstack] [PR]

Old School DB Shrugs: [Strapped]
100x20
100x20

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

Bent Over Rows to Neck: (Short Bar)
35(2)x15
45(2)x15
55(2)x12
65(2)x10

Total Workout Time - 1:03.51.23


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 - 687

__________________
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
155x10
185x5
205x5
225x5
225x3

Smith Incline BB Bench: (Counting Bar as 45lbs)
135x12
155x12
185x12
195x12
195x12

HS Seated Side Laterals: (Weight is per side)
25x15/15
25x15/15
25x15/15

Flat DB Tate Press:
40x8
50x5
60x3
70x3
80x3 (Wrists Wrapped)
90x3 (Wrists Wrapped)

*90 set felt easy, probably could have hit 5 and I'm sure I could have tripled the 95s*

HS Seated Dips:
180x12
270x12
320x12
360x6

*These felt great and my strength on them is finally going back up*

Incline DB Flyes:
40x12
50x12
60x10
70x8

Total Workout Time - 1:19.57.56

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 - 705

*Great workout. Really made up for Tuesday's poor outing. No PRs but plenty of PR ties, so they'll be coming 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

Back/Rear Delts/Biceps A:

Elevated HS Trap Deads: (Handles at High Ankle)
135x5
225x5
315x5
405x5
495x5 [PR]
585x3 [PR]

Hammer Grip Chins: (Close Grip)
BWx12
BW+25x10
BW+25x8

Yates Rows:
135x12
225x12 [Strapped]
275x12 [Strapped]
315x6 [Strapped]

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

**Gym was packed and I got tired of standing around waiting so I just left**

__________________
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:
60x12
70x10
80x8
90x5
100x5 (Wrists Wrapped)
100x5 (Wrists Wrapped)
90x5 (Wrists Wrapped)
90x5 (Wrists Wrapped)
90x12 (Wrists Wrapped) [PR]

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

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

**Supersetted With**

DB Front Raises:
15x15/15
20x12/12
25x10/10

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

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

Incline DB Flyes:
40x12
50x10
60x9
70x6

Total Workout Time - 1:38.57.71

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 - 696

__________________
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

powerman2000

How long have you been doing your R/C exercises?

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

BigZeke

A while now, I guess probably a year or so when I started getting stiffness and soreness after pressing. It's mostly just some roatation type stuff with a 5lb plate to help get the blood flowing and lubricating the joints. Seems to work well because I don't feel any more stiffness/soreness.

__________________
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 Hyperextentions:
BW+60x12
BW+80x12
BW+100x12

HS Iso Front Pulldowns:
180x12
230x12 [Strapped]
250x12 [Strapped] [PR]
270x8 [Strapped]

CG Seated Cable Rows: [V-Bar - Strict Form]
240x12
260x12 [Strapped]
280x12 [Strapped]
300x12 [Strapped] (Fullstack)

Old School DB Shrugs: [Strapped]
100x20
100x20
100x20

Standing DB Curls:
30x12/12
40x12/12
45x12/12
50x10/10

Bent Over Cable Flyes:
45x15/15
55x15/15
70x10/10

Total Workout Time - 1:20.32.42

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 - 696

__________________
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)
135x10
155x8
185x5
205x5
205x5
225x5
225x5

Flat DB Bench:
50x12
60x12

Smith Incline BB Bench:
135x12
155x12
185x12
205x8
185x12

HS Seated Side Laterals:
25x15/15
25x15/15
25x15/15

--Supersetted With--

DB Front Raises:
20x15/15
20x15/15
20x15/15

Flat DB Tate Press:
60x8
70x5 (Wrists Wrapped)
80x3 (Wrists Wrapped)
90x3 (Wrists Wrapped)
90x3 (Wrists Wrapped)
90x3 (Wrists Wrapped)

HS Seated Dips:
180x12
270x12
360x6 (Wrists Wrapped)
360x8 (Wrists Wrapped) [PR]

Incline DB Flyes:
45x12
55x12
65x10
75x8

Elbows Tucked Cable Tricep Extentions: [Straight Bar] [30s Rest]
100x12
120x12
140x12
160x12 [Fullstack]

Total Workout Time - 1:41.52.23

__________________
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

bigDman

what do you do for your RC and do you feel like theyve helped

__________________
COME CHECK OUT MY JOURNAL

BigZeke

I do internal and external rotations while either holding a plate, db or cables

Bodybuilding.com - Mike Westerdal - Avoiding A Bench Press Blowout: Rotator Cuff Exercises!

I don't feel any stiffness or pain during pressing, the only times I seem to get them is when I don't warm the R/Cs up properly.

__________________
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:

Snatch Grip Deadlifts:
135x5
225x5 [Strapped]
315x3 [Strapped]
405x1 [Strapped] [PR]

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

HS Iso Seated Row: [Weight is per side]
90x12/12
135x12/12
180x12/12 [Strapped]

Yates Rows:
135x15
225x12 [Strapped]
315x6 [Strapped]

DB Curls:
35x12/12
40x12/12
50x10/10

Total Workout Time - 0:55.26.84

__________________
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*

CGBP: (Index Fingers on Smooth)
135x8
155x5
185x3
195x3
205x3
205x3
205x3

Push Press:
95x8

Smith Seated Shoulder Press: (Pinkies on Rings)
135x12
155x8
155x8

*I don't like the Smith machine at this gym, it always feels akward on my shoulders for some reason*

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

--Supersetted With--

DB Front Raises:
20x15/15
20x15/15
20x15/15

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

Incline Overhead Tricep Extentions: (Cambered EZ Bar)
25(2)x12
35(2)x11
35(2)x12

Incline DB Flyes:
45x12
55x12
65x8
75x6

Total Workout Time - 1:18.35.93

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 - 697

__________________
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