BigZeke

Back/Rear Delts/Biceps B:

HS Iso Pulldowns: [Underhand]
180x12
270x10 [Strapped]
270x10 [Strapped]
230x15 [Strapped]

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

HS Iso Low Row:
270x12
360x12 (No more room for plates)

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

Incline DB Hammer Curls:
30x12/12
35x12/12
45x10/10
40x12/12

Bent Over Rows to Neck: (Short Bar)
45(2)x15
55(2)x15
70(2)x10 [PR]

Total Workout Time - 1:07.07.63

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

Chest/Shoulders/Triceps B:

*R/C Exercises*

Smith Seated Shoulder Press: (Counting Bar as 45lbs)
135x10
155x8
185x5
225x5
185x12
225x4
225x3

Smith Incline Bench:
135x12
155x12
185x12
205x8
185x10

HS Seated Side Laterals:
25x15/15
30x12/12
35x6/6

--Supersetted With--

DB Front Raises:
20x15/15
25x15/15
30x12/12

Flat DB Tate Press:
60x5
70x3
80x3
90x3
100x3
100x3
100x3

HS Seated Dips:
180x12
270x12
360x10
410x4

Pec Dec:
40x12
50x12
60x12
70x8

Total Workout Time - 1:29.30.34

__________________
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:

Seated Calf Raise: [Plate Loaded]
150x20
200x15
240x10
200x15
200x15

Hammer Chins: [Shoulder Width]
BWx12
BW+25x12
BW+45x8
BW+45x8

Conventional Rack Pulls: [2nd Pin - Just Under Knee]
135x8
225x5
315x5
405x5
495x2 [Strapped]

*Shitty*

Seated Cable Rows: [V-Bar]
260x12
280x12
300x12

Standing DB Curls:
40x12/12
45x12/12
50x12/12
55x8/8

Bent Over Cable Flyes:
50x15/15
60x15/15
70x15/15

Total Workout Time - 1:02.01.96

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 A:

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

*R/C Exercises*

CGBP:
135x8
155x5
185x3
205x3
205x3
205x3
205x2 (Bar hit the pins and I lost the wind out of my sails, just racked it)

Smith Seated Shoulder Press: (Counting Bar as 45lbs)
135x12
155x10
185x5
155x8

*Getting a bit more comfortable on this Smith, still don't like it as much as the other one*

Straight Arm DB Side Laterals:
40x15/15
45x12/12
35x12/12 [Pause at top]

--Supersetted With--

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

Leaning Forward Dips:
BWx12
BW+45x12
BW+70x10
BW+70x10

Incline Overhead Tricep Extentions:
25(2)x12
35(2)x12
35(2)x12

Incline DB Flyes:
45x12
55x12

*Felt some tenderness in my chest, decided to stay light*

Total Workout Time - 1:23.36.75

__________________
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:

LifeFitness Calf Extention:
180x12
200x12
200x12

HS Iso Lat Pulldown:
180x12
270x12 [Strapped] [PR]
270x10 [Strapped]
290x6 [Strapped] [PR]

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

*Never done more than like 185 underhand, didn't care much for it, felt it too much in the bis and not enough in the lats*

Seated CG Cable Pulldowns: [V-Bar]
180x12
220x12 [Strapped]
240x12 [Strapped]

BB Shrugs: [Strapped]
225x12
315x12
405x10

--Supersetted With--

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

Seated DB Hammer Curls:
30x12/12
40x12/12
40x12/12

Total Workout Time - 1:08.48.13

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

__________________
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:

Seated Calf Raise: [Plate Loaded]
200x15 [Fullstack]
200x15 [Fullstack]

*R/C Exercises*

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

Smith Incline BB Bench:
135x12
155x12
185x12
195x12
195x10

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

--Supersetted With--

BB Upright Rows: (Cambered EZ Bar)
25(2)x12
25(2)x15
25(2)x12

Flat Tate Press:
70x5
85x5
100x2 (Failed at top)

HS Seated Dips:
180x12
270x12
360x6

*Tris were still sore from Tues*

Cable Crossovers:
60x15
70x12
80x10
90x10

Total Workout Time - 1:12.25.65

__________________
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

Back/Rear Delts/Biceps A:

LifeFitness Seated Calf Extentions:
180x15
200x15
220x15

Seated Calf Raise: [Cable Stack]
200x15 [Fullstack]
200x15 [Fullstack]
200x15 [Fullstack]

Hammer Chins: [Close Grip]
BWx12
BW+25x12
BW+45x7
BW+45x6

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

HS Shrugs:
225x12
315x15 [Strapped]
405x12 [Strapped]

Standing DB Curls:
40x12/12
45x12/12
50x8/8

HS Seated Preacher Curls: [Plate Loaded]
45x15
45x15
45x15
45x15

Total Workout Time - 0:56.17.45

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

Chest/Shoulders/Triceps A:

Seated Calf Raise: [Plate Loaded]
150x20
200x15
200x12
200x15
200x15

*R/C Exercises*

CGBP:
135x8
155x5
185x3
205x3
215x2
205x3
205x3
205x3
205x3
205x3

Seated DB Shoulder Press:
45x12

Smith Seated Shoulder Press:
135x10

*Didn't feel right*

DB Side Laterals:
35x15/15
40x15/15
35x15/15

--Supersetted With--
20x15/15
20x15/15
25x15/15

*Couldn't get some of the DBs I wanted for side laterals, they were all in use*

Leaning Forward Dips:
BWx12
BW+45x12
BW+70x12 [PR] (+25lb PR)
BW+90x6 [PR] (+20lb PR)

*Couldn't get a bar to do my overhead extentions*

Incline DB Flyes:
50x12

*Still feeling some deep tenderness in my R pec*

Total Workout Time - 0:55.28.66

__________________
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:

LifeFitness Seated Calf Extentions:
180x15
200x15
220x15

Seated Calf Raise: [Cable Stack]
200x15 [Fullstack]
200x15 [Fullstack]
200x15 [Fullstack]
200x15 [Fullstack]
200x15 [Fullstack]

*R/C Exercises*

Push Press:
95x8
135x5
155x3
175x0 (Didn't feel comfortable)
135x5

Incline DB Bench:
55x12
65x12
75x12
85x12
90x12 [PR]

HS Seated Side Laterals:
25x15/15
30x9/9
25x15/15

--Supersetted With--

DB Front Raises:
20x12/12
20x12/12
20x12/12

HS Seated Dips:
180x12
270x12
360x12 [PR]
450x3 [PR] (No more room for plates)

Total Workout Time - 0:45.38.17

*Gym was ****ing packed so I had to cut some stuff out*

__________________
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:

Seated Calf Raise: [Cable Stack]
200x15 [Fullstack]
200x15 [Fullstack]
200x15 [Fullstack]
200x15 [Fullstack]

40-Degree Hyperextentions:
BW+60x12
BW+80x12
BW+100x11

CG Hammer Grip Chins:
BWx12
BW+45x8
BW+45x8
BW+25x12

Seated CG Cable Rows: [V-Bar]
240x12
260x12 [Strapped]
280x12 [Strapped]
300x8 [Strapped]

BB Shrugs: [Strapped] **Pause at top**
225x12
315x12
315x12
225x20

Standing DB Curls:
35x12/12
40x10/10
45x8/8
50x6/6
55x4/4
60x4/4 [PR]

Bent Over Cable Flyes:
45x12/12
50x15/15
60x12/12

LifeFitness Hip Abduction:
190x12
190x12
190x12

Total Workout Time - 1:28.21.01

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

__________________
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
65x10
75x10
85x10
95x5
95x6

Smith Seated Shoulder Press: [Counting Bar as 45lbs]
135x12
155x12
185x8
185x8

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

Leaning Forward Dips:
BWx12
BW+45x12
BW+45x11

Pec Dec:
50x10
60x8
70x8

Total Workout Time - 0:49.56.25

*Numbers were pretty low but that's to be expected with a 2 week break, since my presses always get hit the hardest with time off.*

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 B:

HS Iso Lat Pulldowns:
180x12
270x10 [Strapped]
270x10 [Strapped]
290x6 [Strapped]

DB Rows: [Tripod Stance]
100x20/20

Yates Rows:
135x12
225x12 [Strapped]
225x10 [Strapped] **Pause at Top**
225x10 [Strapped] **Pause at Top**

HS Seated Preacher Curl:
45x12
70x12
80x10
90x10
**No rest**
45x5

Low Pulley Rope Curls: **Pause at Top**
50x12
80x12
100x10

Bent Over Rows to Neck: [Short Bar]
45(2)x15
55(2)x12

Total Workout Time - 0:52.07.09

__________________
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:
135x12
155x8
185x5
205x5

Smith Incline BB Bench:
135x12
155x12
185x10
185x12

*Chest was still sore from Tuesday*

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

--Supersetted With--

DB Front Raise:
20x15/15
15x15/15
15x15/15

HS Seated Dips:
180x12
270x12
360x6

Incline DB Flyes:
45x12
55x10
50x12

Total Workout Time - 0:43.09.49

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 - 720

*Keeping the volume low until I get my numbers back up*

__________________
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

Haven't been able to work out for a couple weeks since I've been on the ice 4-5 times a day.

Back/Rear Delts/Biceps A:

40-Degree Hyperextentions:
BW+60x12
BW+80x12
BW+100x10

CG Hammer Chins:
BWx12
BWx12
BWx10 (slow negative on last rep)

Seated Cable Rows: [V-Bar]
240x12
260x12
280x12 [Strapped]
300x10 [Strapped]

BB Shrugs: [Strapped] (Pause at Top)
225x12
315x10
315x8

Standing DB Curls:
35x12
40x10
45x8
50x6
55x4

HS Seated Preacher Curls: [Plate Loaded]
45x15
70x12
70x12
70x12

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

LifeFitness Hip Abduction:
190x12 [Fullstack]
190x12 [Fullstack]
190x12 [Fullstack]

Total Workout Time - 1:08.16.60

*Will refrain from doing cardio since I'm still on the ice 2x a day*

__________________
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
65x12
75x12
85x12
85x12

Smith Seated Shoulder Press:
135x8
155x8
175x6
225x3 [Wanted 4]

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

--Supersetted With--

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

Leaning Forward Dips:
BWx12
BW+45x11
BW+70x5

**This one is not as sturdy a platform as the other one I use, it wobbles around too much and it's a pain in the ass to use. You have to worry about dipping and trying to keep it from shaking**

Incline DB Flyes:
45x12
55x12
65x8

Total Workout Time - 0:58.52.58

__________________
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. An