BigZeke

Chest/Shoulders/Triceps B:

*R/C Exercises*

Seated DB Shoulder Press:
60x8
80x3
80x0
80x3
80x0
80x0
75x3



Smith Incline Bench:
155x8
225x3
245x3
245x2

Machine L-Laterals:
80x8
90x8
100x8 [Fullstack]
100x8 [Fullstack]

Incline Overhead Tricep Extentions: (Tricep EZ Bar)
35(2)x8
45(2)x6

*Was hurting my elbow*

Cable French Press:
100x8
120x8

Pec Dec:
120x8
140x8
160x8
180x6 [PR]

Total Workout Time - 0:45.53.15

*I wanted to do some CG rack lockouts, but since I don't have a proper power rack the supports on the california rack are too low making it impossible.

Workout was shit, I had no energy*

StepMaster Stepmill:
Time - 10
Level - 8
Floors - 64
Cals - 265

__________________
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

StepMaster Stepmill:
Time - 16:10
Level - 8
Floors - 100
Cals - 433

Cybex ArcTrainer
Manual
Time - 30
Level - 12 (5 Min) 10 (25 Min)
Cals - 343

__________________
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

StepMaster Stepmill:
Time - 16:10
Level - 8
Floors - 100
Cals - 433

Cybex ArcTrainer
Manual
Time - 30
Level - 10
Cals - 370

__________________
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

Cybex ArcTrainer
Manual
Time - 30
Level - 12
Cals - 467

__________________
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

StepMaster Stepmill:
Time - 14:40
Level - 9
Floors - 100
Cals - 373

__________________
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

StepMaster Stepmill:
Time - 15:38
Level - 8 (12 min) 9 (3:38)
Floors - 100
Cals - 373

Cybex ArcTrainer
Manual
Time - 30
Level - 10
Cals - 457

__________________
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:

CG Hammer Chins:
BWx8
BW+45x3
BW+75x3
BW+90x2 (Fail 1/2 way up on 3rd)
--drop--
BWx20

Cheat Shrugs: (Small leg drive, not enough to count as power shrugs)
225x8
315x3 [Strapped]
365x3 [Strapped]
405x3 [Strapped]

*Could have gone heavier*

DB Curls:
45x8
55x8
65x4 (Didn't feel right, stopped)
55x8

Reverse Pec Dec:
100x8
110x8
120x8
130x8

Total Workout Time - 0:32.12.71

__________________
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*

Flat DB Bench:
60x8
80x3
100x3
110x3 [PR]

Seated DB Shoulder Press:
50x8
80x3
80x3
80x0
80x0
80x0 (almost got this one started)
70x3

Machine L-Laterals:
90x8
90x8
90x8
90x8

Leaning Forward Dips:
BW+45x8
BW+90x7
BW+90x6
BW+90x7

Cable Crossovers:
70x8
90x8
100x8
90x8

Total Workout Time - 0:45.06.99

StepMaster Stepmill:
Time - 16:09
Level - 8
Floors - 100
Cals - 371

Cybex ArcTrainer
Manual
Time - 30
Level - 10
Cals - 437

__________________
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:

Hammer Grip Pulldowns: (I Bar)
240x8
260x3
280x3 [Strapped]
280x3 [Strapped]

Yates Rows:
135x8
225x3
275x3 [Strapped]
275x3 [Strapped]

Hercules Curls:
55x8
65x8
75x8
85x8

Seated Cable Face Pulls:
110x8
120x8
130x8
130x8

Total Workout Time - 0:34.03.08

StepMaster Stepmill:
Time - 30
Level - 6 (5 min) 5 (25 Min)
Floors - 133
Cals - 483

__________________
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:
155x8
225x3
235x3
245x3 [PR]

Incline DB Bench:
80x3
100x3
100x3
100x3

Cable Straight Arm Laterals:
35x8/8
40x8/8
45x8/8
50x8/8

Single Arm Rope Pulldowns:
50x8/8
70x8/8
80x8/8
70x8/8

Pec Dec:
120x8
140x8
160x8
180x6

Total Workout Time - 0:38.51.58

Cybex ArcTrainer
Manual
Time - 30
Level - 12
Cals - 460

__________________
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:

CG Hammer Chins:
BW+45x8
BW+75x3
BW+90x3 [PR]

*Forgot to do my last set, was so focused on hitting the 90x3*

Cheat Shrugs:
225x8
315x3 [Strapped]
405x3 [Strapped]
405x3 [Strapped]

Hercules Curls:
60x8
70x8
80x8
90x8 [PR]

Bent Over Cable Flyes:
45x8/8
50x8/8
55x8/8
60x8/8

CG Hammer Chins:
BWx20

*Also forgot to do the dropset after the weighted sets*

Total Workout Time - 0:30.11.38

StepMaster Stepmill:
Time - 30
Level - 6
Floors - 149
Cals - 535

__________________
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*

Flat DB Bench:
60x8
80x5
110x3
100x3
100x3

Machine L-Laterals:
90x8
100x8
100x8
100x12 (Woops, got distracted)

Leaning Forward Dips:
BW+45x8
BW+70x8
BW+90x8
BW+100x6

Seated DB Shoulder Press: (30s Rest)
45x8
45x8
45x8
45x8

Cable Crossovers:
70x8
90x8
110x8
100x8

Seated Calf Raise: [Plate loaded] (30s Rest - 2s pause at top)
90x12
180x12
180x8
180x8
180x6

Total Workout Time - 0:42.20.52

Cybex ArcTrainer
Manual
Time - 30
Level - 14
Cals - 528

__________________
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

Cybex ArcTrainer
Manual
Time - 30
Level - 14
Cals - 529

StepMaster Stepmill:
Time - 15
Level - 6
Floors - 74
Cals - 271

__________________
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:

Chest Supported T-Bar Row: [Hammer Grip]
90x8
180x3
225x3 [Strapped]
225x3 [Strapped]

Seated Cable Rows: [W-Bar]
200x8
240x3
280x3 [Strapped]
300x3 [Strapped] (Fullstack)

BB Curls: (Cambered EZ Bar)
25(2)x8
30(2)x8
35(2)x8
35(2)x8

Reverse Pec Dec:
100x8
120x8
130x8
130x8

Total Workout Time - 0:35.31.45

StepMaster Stepmill:
Time - 30
Level - 6 (5 Min) 7 (25 min)
Floors - 164
Cals - 598

__________________
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:
155x8
225x3
235x3
235x3

Cable Chest Press: (Pause at top)
40x8
50x12
60x12
60x12

****! Arnie wasn't joking, this is awesome for chest*

Lying DB Side Laterals:
25x8/8
30x8/8
30x8/8
35x8/8

Overhead Tricep Extentions: [Cambered EZ Bar]
25(2)x8

*Hurts my elbows*

Single Arm Cable Pressdowns:
70x8
80x8
75x8

Pec Dec: (Pause at top)
120x8
140x8
160x6
150x6

45-Degree Calf Press: [Weight doesn't include sled] *2s pause at top*
180x12
270x12
360x12
450x10
540x8
630x6
--Dropsets--
540x8
450x10
360x10
270x12
180x12
90x12

Total Workout Time - 0:41.35.46

StepMaster Stepmill:
Time - 30
Level - 7
Floors - 167
Cals - 610

__________________
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:

CG Hammer Chins:
BWx8
BW+75x3
BW+90x3
BW+90x3
--Dropset--
BWx18

Cheat Shrugs:
225x8
315x3 [Strapped]
405x3 [Strapped]
405x3 [Strapped]

Hercules Curls:
60x8
70x8
80x8
90x6

Bent Over Cable Flyes:
45x8/8
55x8/8
65x8/8
65x8/8

Total Workout Time - 0:45.10.33

*Felt very weak, didn't sleep well last night*

StepMaster Stepmill:
Time - 30
Level - 7
Floors - 167
Cals - 610

__________________
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*

Flat DB Bench:
60x8
80x5
100x3
110x2
100x3

Seated BB Shoulder Press:
95x8
135x3

*Don't like this rack, seat doesn't adjust and is too low, pins are too far behind me*

Machine L-Laterals: (30s rest)
100x8 (Fullstack)
100x8 (Fullstack)
100x8 (Fullstack)
100x8 (Fullstack)

Leaning Forward Dips:
BW+45x8
BW+70x8
BW+90x7
BW+90x5

Cable Crossovers:
70x8
90x8
110x8
110x8

Seated Calf Raise: [Plate loaded] (30s Rest - 2s pause at top)
90x12
90x12
180x12
180x12
180x12

Total Workout Time - 0:45.11.57

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 537

*Gym got a bunch of new equipment, mostly stuff that was fine to begin with. The one thing I hoped they would replace (squat rack) they left Hopefully that just hasn't arrived yet, but I doubt it.

Done with 3/8 reps after this week*

__________________
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:

Seated Cable Rows: [W-Bar]
240x8
280x3
300x3 [Fullstack]
300x3 [Fullstack]

DB Rows:
120x8/8
140x3/3 (20lb db on top of 120)
150x3/3 (30lb db on top of 120)
155x3/3 (35lb db on top of 120)

BB Curls: (Cambered EZ Bar)
25(2)x8
35(2)x8
40(2)x8
40(2)x8

Reverse Pec Dec:
110x8
120x8
130x8
140x8 [PR]

Total Workout Time - 0:36.32.36

__________________
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*

Seated DB Shoulder Press:
50x8
70x3
80x3
80x0
80x0
75x3

Cable Chest Press:
60x8
70x8
80x8
70x8

Lying DB Laterals:
25x8/8
35x8/8
35x8/8
35x8/8

Rope Pressdowns:
100x8
120x8
140x8
120x8

Pec Dec:
120x8
140x8
160x6
160x6

45-Degree Calf Press: [Weight doesn't include sled] *2s pause at top*
180x12
270x12
360x12
450x10
540x8
--Dropsets--
450x10
360x10
270x12
180x12
90x12

Total Workout Time - 0:44.17.50

StepMaster Stepmill:
Time - 30
Level - 7
Floors - 167
Cals - 610

__________________
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:

CG Hammer Chins:
BW+45x8
BW+70x8 [PR]
BW+70x6

Cheat Shrugs:
225x8
315x8 [Strapped]
365x8 [Strapped]

Hercules Curls:
45x12
55x12
65x12
70x12 [PR]

Bent Over Cable Flyes:
45x12/12
50x12/12
55x12/12
60x12/12

Total Workout Time - 0:36.12.10

StepMaster Stepmill:
Time - 22
Level - 8
Floors - 135
Cals - 491

__________________
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:
60x8
80x8
100x7 [PR] (failed half way up 8th)

Seated DB Shoulder Press:
55x12
55x12
60x12

--Supersetted with--

Straight Arm DB Laterals:
30x12/12
35x12/12
35x12/12

--Supersetted With--

DB Front Raise:
20x12/12
20x12/12
20x12/12

Leaning Forward Dips:
BW+45x12
BW+70x9
BW+45x12

Cable Crossovers:
60x12
70x12
80x12

Total Workout Time - 0:35.02.83

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 510

__________________
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:

Chest Supported T-Bar Rows:
135x8
180x8
205x8 [Strapped] [PR]

Hammer Grip Pulldowns: [Shoulder Width]
200x8
240x8 [Strapped]
240x8 [Strapped]

BB Curls: [Preloaded Cambered EZ Bar]
75x12
85x12
85x12

Reverse Pec Dec:
100x12
110x12
120x12

Total Workout Time - 0:25.59.08

Cybex ArcTrainer
Manual
Time - 30
Level - 15
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

Chest/Shoulders/Triceps B:

*R/C Exercises*

DB Side Laterals: (30s rest)
15x15
15x15
15x15

Seated DB Shoulder Press:
40x8
60x8
80x0
70x8

Cable Chest Press:
60x12
70x12
70x12
75x12 [PR]

Lying DB Laterals:
25x12/12
30x12/12
30x12/12

Cable Pressdowns: [V-Bar]
100x12
120x12
130x12

Pec Dec:
100x12
120x12
130x10

Seated Calf Raise: [Plate loaded] (30s Rest - 2s pause at top)
90x12
180x12
180x12
180x12

Total Workout Time - 0:36.22.71

StepMaster Stepmill:
Time - 30
Level - 7
Floors - 167
Cals - 610

__________________
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:

CG Hammer Chins:
BW+25x8
BW+45x8
BW+75x7

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

Hercules Curls:
50x12
60x12
70x12

Bent Over Cable Flyes:
40x12
50x12
60x12

Total Workout Time - 0:28.32.25

StepMaster Stepmill:
Time - 24
Level - 8
Floors - 149
Cals - 541

__________________
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:
60x8
80x8
100x7

DB Side Laterals:
25x12/12
30x12/12
30x12/12

--Supersetted with--

Seated DB Shoulder Press:
50x12
50x12
50x12

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

Incline DB Flyes:
45x12
55x12
55x12

Seated Calf Raise: [Plate loaded] (30s Rest - 2s pause at top)
90x12
140x12
180x12
180x12
180x12

Total Workout Time - 0:30.23.79

__________________
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:

Cheat Shrugs:
225x8
315x8 [Strapped]
365x8 [Strapped]

Seated Cable Rows: [W-Bar]
220x8
260x8
280x8 [Strapped]

BB Curls: (Preloaded Cambered EZ Bar)
75x12
85x12
85x12

Reverse Pec Dec:
100x12
110x12
120x12

Total Workout Time - 0:27.56.75

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 557

__________________
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*

Seated DB laterals: (30s rest)
15x15
15x15
15x15

Seated DB Press:
55x8
65x8
75x8

Cable Chest Press:
60x12
70x12
70x12
75x12

Lying DB Side Laterals:
30x12/12
30x12/12
35x12/12

Cable Pressdowns:
100x12
120x12
140x12

Pec Dec:
110x12
130x12
130x10

45-Degree Calf Press: [Weight doesn't include sled] *2s pause at top*
180x12
270x12
360x12
450x10
540x10
--Dropsets--
450x10
360x10
270x10
180x12
90x12

Total Workout Time - 0:41.55.85

__________________
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:

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

CG Hammer Chins:
BWx8
BW+45x8
BW+70x6

*I keep forgetting to do a dropset at the end, really pissing me off. I should write it on my forehead*

Hercules Cable Curls:
50x12
60x12
70x12
80x12

Reverse Pec Dec:
100x12
110x12
120x12

Total Workout Time - 0:29.18.75

StepMaster Stepmill:
Time - 26
Level - 8
Floors - 160
Cals - 586

__________________
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:
60x8
80x8
100x6

Seated DB Shoulder Press:
50x8
50x8
60x8

--Supersetted with--

DB Side Laterals:
25x12/12
25x12/12
25x12/12

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

Cable Crossovers:
70x12
80x12
90x12

Seated Calf Raise: [Plate Loaded] (2s pause at top)
90x12
140x12
180x10

Total Workout Time - 0:31.49.92

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 562

__________________
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:

Seated Cable Rows: [V-Bar]
200x8
240x8
260x8

DB Rows:
120x8/8
140x8/8 [20lb on top of 120]
145x8/8 [25lb on top of 120]

BB Curls: [Cambered Preloaded bar]
75x12
85x12
95x12 [PR]

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

Total Workout Time - 0:29.00.75

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 535

__________________
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