BigZeke

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (3 Min) 3.0 (2 Min)
Incline - 0.0
Total Cals - 316

30 Minutes Cardio - Eliptical Trainer - Manual
28 Minutes - Level 14
2 Minutes - Cooldown - Various Levels
Total Cals - 540

__________________
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 - 45min

Chest B:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (3 Min) 3.0 (2 Min)
Incline - 6.0 (1 Min) 3.0 (1 Min) 1.5 (1 Min) 0.0 (1 Min)
Total Cals - 325

*R/C Exercises*

Decline DB Bench:
55x12
65x10
75x10
85x10
90x6

Incline DB Bench:
55x10
60x10
65x8

Flat DB Flyes:
30x10
35x10
40x10

Leaning Forward Dips:
12
12
12

Low Pulley One Arm Cable Side Laterals:
15x12
20x10
25x10

Total Workout Time - 0:45.06.91

*Workout time was a lot longer than it should be since I always have to carry the damn DBs across the room. Plus, since it's a holiday no one was at work and they were all at the gym. Cable stack was broken so I couldn't do crossovers*

15 Minutes Cardio - Stepmill - Self Paced
Level - 8
Mets - 11.0
Total Cals - 233
Total Floors - 81

*It only said 233 calories but it sure flet like a hell of a lot more. I was drenched after a couple minutes. I'd use thing this more often but it stresses a nagging injury*

__________________
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

DB15

did you put your weight in and all of that for the machine?

BigZeke

Yeah, it still was pretty harsh, maybe because it's in a secluded corner of the gym.

__________________
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/Traps:

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 - 6.0 (1 Min) 3.0 (1 Min) 0.0 (1.0)
Total Cals - 265

Thumbless Pullups:
12
10
8
8
6

Yates Rows:
135x12
155x10
185x6
185x8

Pendlay Rows:
135x10
155x8
135x8
135x8

Bent Over DB Rows:
80x10
90x10
100x8

Old School Shrugs:
80x20
90x20
100x20

Barbell Shrugs:
135x15
225x8
135x15

Low Pulley One Arm Cable Side Laterals:
15x12
20x10
25x10

Lying Flat Crunches:
20
15
15

Total Workout Time - 0:55.45.23

17 Minutes Cardio - Rowing Machine - Free Pace
15 Minutes - Avg Pace - 32 s/m
2 Minutes - Avg Pace - 24 s/m
Total Calories - 183
Total Distance Rowed - 3373m

__________________
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

DB15

whats next for you

BigZeke

AM Cardio - Dog Walk - 0:51.01.47

Shoulders:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (3 Min) 3.0 (2 Min)
Incline - 6.0 (1 Min) 3.0 (1 Min) 1.5 (1 Min) 0.0 (1 Min)
Total Cals - 325

*R/C Exercises*

Seated DB Shoulder Press:
50x8
55x8
60x7 [PR]
60x5

Low Pulley One Arm Cable Side Laterals:
15x12
20x10
25x8

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

Bent Over BB Rows to Neck with Short Bar:
25(2)x10
35(2)x10
40(2)x10

Bent Over DB Flyes:
25x10
25x10
25x10

Total Workout Time - 0:29.49.22

15 Minutes Cardio - Stepmill - Self Paced
Level - 10 (9 Minutes) 8 (6 Minutes)
Mets - 13.0 (Level 10) 11.0 (Level 8)
Total Cals - 293
Total Floors - 91

*I was pretty drenched after this, felt like I had played a 20 shot first period*

**I wanted to do BB push presses after my seated db presses but I couldn't get to the squat rack. Oh well, next week maybe**

__________________
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

builtbeast

Nice work on the db presses, 65's soon.




-Nell

__________________

BigZeke

That's the plan. I usually like to be able to get 5+ reps for consecutive workouts (or sets) and then I'll move up. But it also depends on how it feels going up.

-Henrik

__________________
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 (3 Min) 3.0 (2 Min)
Incline - 6.0 (1 Min) 3.0 (1 Min) 1.5 (1 Min) 0.0 (1 Min)
Total Cals - 325

*R/C Exercises*

CGBP:
135x8
135x8
135x8
135x8

Bodyweight Dips:
15
10
6

Cable Pushdowns [Elbows Out]:
110x12
130x10
150x10

Seated Alt. DB Curl:
30x8
35x6
35x5

Hammer Strength Preacher Curl Machine [Plate Loaded]:
45x10
70x8
70x6

Low Pulley Single Arm Cable Curl:
20x10
25x10
30x10

Low Pulley Single Arm Cable Side Lateral:
15x10
20x10
25x8

Total Workout Time - 0:31.06.41

**No real cardio today aside from my warmup. Had a pretty bad night's sleep, so I don't feel so great and I have some stuff to do today.

__________________
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 - 0:43.35.05

Legs:

16 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Incline - 8.0 (12 Minutes) 0.0 (3 Minutes)
Total Cals - 210

ATG Squats:
135x10
225x8
275x5
315x3
315x3

Hack Squats:
240x8
330x8
420x3 [Felt like I could have gotten 4] [PR]

SLDL:
135x8
225x6
225x6
275x5

Seated Leg Curls:
150x8
180x8
200x6

Seated Leg Extentions:
150x8
180x8
200x8

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

Lying Flat Crunches:
15
15
15

Total Workout Time - 0:54.53.80

*Time is a bit misleading, I had to take a break and "jettison some cargo during my squats*

20 Minutes Cardio - StairMaster - Manual
15 Minutes - Level 12
5 Minutes - Level 8
Total Cals - 340
Total Levels - 110

__________________
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

I think I'm going to stop back squats for 2 weeks and work on my front squats. I have not been progressing in weight and that's somewhat depressing.

__________________
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

Light Compound Circuit:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5 (3 Min) 3.0 (2 Min)
Incline - 7.0 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 0.0 (2 Min)
Total Cals - 355

ATG Squats: [No Lockouts]
135x10
225x10

Deadlifts:
135x10
225x8

BB Push Press:
95x8
95x6

Flat DB Bench:
55x10
65x8

Total Workout Time - 0:12.22.82

__________________
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 - 0:23.55.17

Chest A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5 (3 Min) 3.0 (2 Min)
Incline - 7.0 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 0.0 (2 Min)
Total Cals - 357

*R/C Exercises*

Flat DB Bench:
55x10
65x10
75x8
85x5

Incline DB Bench:
55x10
60x10
70x6

Leaning Forward Dips:
12
8 [I think it was 8, I got really distracted by this chick and lost count]
10

Cable Crossovers:
40x10
50x10
60x6

Flat DB Flyes:
30x8
35x8
40x8

Total Workout Time - 0:32.47.62

35 Minutes Cardio - Eliptical Trainer - Manual
30 Minutes - Level 12
5 Minutes - Cooldown - 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

AM Cardio - Dog Walk - 0:43.33.05

Back:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 3 Minutes
Speed - 3.5 (2 Min) 3.0 (1 Min)
Incline - 7.0 (1 Min) 4.0 (1 Min) 2.0 (1 Min)
Total Cals - 292

Rack Pulls: [2nd Pin Height -- Just under knee]
135x6 [Double Pronated]
225x6 [Double Pronated]
315x6 [L - Supinated; R - Pronated]
405x1 [L - Supinated; R - Pronated] [Raw PR]
405x5 [Strapped - Double Pronated]
415x3 [Strapped - Double Pronated] [PR]
425x1 [Strapped - Double Pronated] [PR]

Thumbless Pullups:
12
8
6
6
3

Pendlay Rows:
135x6
135x6
135x6

Barbell Shrugs:
135x10
225x8
315x6

Old School Shrugs:
90x20
100x20
100x15

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

Lying Flat Crunches:
15
15
15

Total Workout Time - 0:54.38.64

35 Minutes Cardio - Eliptical Trainer - Manual
30 Minutes - Level 14
5 Minutes - Cooldown - Various Levels
Total Cals - 600

__________________
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

DB15

that was awsome

BigZeke