BigZeke

Thanks for stopping by, it's appreciated

__________________
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
270x12 [Strapped]
290x8 [Strapped]
320x5 [Strapped] [PR]
180x10 **Paused**

DB Rows:
100x15/15

Yates Rows: **Paused**
135x12
225x12 [Strapped]
275x6 [Strapped]
225x10 [Strapped]

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

Bent Over Cable Flyes:
40x15/15
50x15/15
60x15/15
70x12/12

Total Workout Time - 0:50.12.38

__________________
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
155x10
185x8
205x6
225x4

Smith Incline Bench Press:
135x12
155x12
185x12
205x12

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

--Supersetted With--

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

HS Seated Dips:
180x12
270x12
360x8
360x6

**Cable stack was busy, so no crossovers**

Incline DB Flyes:
45x12
55x10
65x8
75x6 [PR]

Total Workout Time - 0:53.13.10

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 - 690

__________________
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:

Conventional Rack Pulls: (2nd Pin - Just Under Knee)
135x8
225x5
315x3
405x3 [Strapped]
495x5 [Strapped]
495x3 [Strapped]

*Back was still sore from last week and it didn't feel very good doing these so I stopped early and halfway through my last set*

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 - 686

__________________
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:
50x12
60x12
70x12
80x12
90x12

Smith Seated Shoulder Press:
135x12
155x12
185x12

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

**Supersetted with**

Cable Front Raises:
20x15/15
20x15/15
15x15/15

Leaning Forward Dips:
BWx12
BW+45x12
BW+70x7

*Platform was shaking too much to continue*

Incline DB Flyes:
45x12
55x12
65x10

Total Workout Time - 0:46.04.57

__________________
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

Back/Rear Delts/Biceps B:

HS Lat Pulldowns: [Underhand]
180x12
270x12 [Strapped]
320x4 [Strapped]
290x9 [Strapped]
180x10 **Paused**

Yates Rows: **Paused**
135x12
225x12 [Strapped]
225x10 [Strapped]
225x10 [Strapped]

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

Total Workout Time - 0:38.53.32

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 - 690

__________________
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
185x10
205x8
225x6 [PR]
225x4

Smith Incline Bench Press:
135x12
155x12
185x12
205x11

HS Seated Side Laterals:
25x15/15
30x12/12
30x10/10

**Supersetted With**

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

*Delts were twitching after first set!*

HS Seated Dips:
180x12
270x12
360x10

Cable Crossovers:
60x12
80x12
100x8

Total Workout Time - 0:47.38.78

10 Minutes Cardio - StepMill - Self Pace
Level - 7
Calories - 198

__________________
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:

40-Degree Hyper Extentions:
BW+60x12
BW+80x12
BW+100x10

WG Pullups:
BWx12
BW+45x5

CG Hammer Chins:
BW+45x6
BW+25x10

Seated Cable Rows: [V-Bar]
260x12
280x12 [Strapped]
300x12 [Strapped] **Fullstack**
325x12 [Strapped] **Fullstack + 25lb Plate** [PR]

BB Shrugs: [Strapped] **Paused**
225x12
315x12
315x10

HS Preacher Curl: [Plate Loaded]
45x12

Standing DB Curls:
45x12/12
50x10/10
55x8/8
60x6/6 [PR]
65x4/4 [PR]

Bent Over Cable Flyes:
50x12/12
60x12/12

Total Workout Time - 0:58.05.46


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 - 718

__________________
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:
50x12
60x12
70x12
80x12
90x12

Smith Seated Shoulder Press:
135x12
155x12
185x12
185x12

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

**Supersetted With**

Cable Front Raises:
20x15/15
20x15/15
20x15/15

Leaning Forward Dips:
BWx12
BW+45x12
BW+70x6

Incline DB Flyes:
45x12
55x12
65x9

Total Workout Time - 0:51.24.46

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 - 711

__________________
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 Lat Pulldown: [Underhand]
180x12
270x12 [Strapped]
320x5 [Strapped]
270x12 [Strapped]
180x12 **Paused**

Yates Rows: **Paused**
135x12
225x12 [Strapped]
275x8 [Strapped]
225x20 [Strapped] **Straight set**

Seated DB Hammer Curls:
35x12/12
40x12/12
45x8/8

Seated HS Preacher Curl: [Plate Loaded]
45x12
70x12
80x12
90x12

Bent Over Rows to Neck:
45(2)x12
45(2)x12
45(2)x12

Total Workout Time - 0:48.01.79

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:
135x12
185x10
205x8
225x6
235x3 [PR]

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

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

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

HS Seated Dips:
180x12
270x12
360x10
360x6

Cable Crossovers:
60x12
80x12
100x12

Total Workout Time - 0:52.44.23

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 - 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 A:

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

CG Hammer Chins:
BWx12
BW+25x10
BW+25x8

Seated Cable Rows: [V-Bar] **Strict Form**
280x12
300x12 [Strapped] **Fullstack**
325x12 [Strapped] **Fullstack + 25lb Plate** [PR]
345x10 [Strapped] **Fullstack + 45lb Plate** [PR]

HS Shrugs: [Plateloaded]
**Paused**
225x12
315x12 [Strapped]
405x8 [Strapped]
495x6 [Strapped]
**Straight Set**
585x5 [Strapped]

Standing DB Curls:
45x12/12
50x10/10
55x8/7

*Guess I got a little crazy with the shrugs and my grip was shot*

Total Workout Time - 0:57.28.76

__________________
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
65x12
75x12
85x12
95x8

Seated DB Shoulder Press:
45x12
50x12
60x12
70x12
80x5

Straight Arm Cable Side Laterals:
35x15/15
40x15/15
45x12/12

--Supersetted With--

Cable Front Raises:
20x15/15
20x12/12
20x12/12

Leaning Forward Dips:
BWx12
BW+45x12
BW+70x6

Incline Overhead Tricep Extentions:
25(2)x12
25(2)x12
25(2)x12
25(2)x30 Rest-Pause (15, 8, 7) [PR]

Incline DB Flyes:
45x12
55x12
65x12

Total Workout Time - 1:08.07.09

__________________
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

Back/Rear Delts/Biceps B:

HS Iso Low Row:
270x12
360x12 [No more room for plates]

CG Lat Pulldowns:
220x12
240x10 [Strapped]

HS Lat Pulldowns:
180x12
270x8 [Strapped]
270x8 [Strapped]

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

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

Seated DB Hammer Curls:
35x12/12
40x10/10

Total Workout Time - 0:40.43.35

Bad workout, really tired.

__________________
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

**Tris were still sore from Tuesday's rest-pause**

Chest/Shoulders/Triceps B:

*R/C Exercises*

Smith Seated Shoulder Press:
135x12
185x10
205x8
225x4
225x5

Smith Incline Bench Press:
135x12
185x12
205x12
155x26 (12, 8, 6) [PR]

HS Seated Side Laterals:
25x15
30x15
35x8

--Supersetted With--

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

HS Seated Dips:
180x12
270x12
360x6
360x5

Incline DB Flyes:
45x12
55x10
65x8
75x6

Total Workout Time - 0:58.11.47

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 - 735

__________________
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