BigZeke

Back/Rear Delts/Biceps A:

CG Hammer Chins:
BW+45x8
BW+55x8
BW+65x7

Old School Shrugs: [Strapped]
120x8
120x8
120x20

BB Curls: (Preloaded Cambered EZ Bar)
85x12
85x12
85x12
35x20 (2s pause at top) **dropset**

--Supersetted With--

Bent Over Cable Flyes:
45x12/12
55x12/12
65x12/12

Total Workout Time - 0:30.26.65

Cybex ArcTrainer
Manual
Time - 30
Level - 18
Cals - 591

__________________
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*

Smith Incline Bench:
135x8
185x8
225x8 [PR]

Delt Complex: (30s rest)
1. Seated DB Shoulder Press:
50x15
50x15
50x15

2. DB Straight Arm Laterals:
15x15
15x15
15x15

3. DB Front Raises:
15x15
15x15
15x15

Cable Rope Pressdowns: (30s rest)
100x12
120x12
140x12
70x12 (2s pause) **Dropset**

Cable Crossovers:
60x12
80x12
90x12
45x12 (2s pause) **dropset**

Total Workout Time - 0:24:11.31

__________________
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:

CG Pulldowns: [V-Bar]
200x8
240x8 [Strapped]
260x8 [Strapped]

Chest Supported T-Bar Rows: [Hammer Grip]
135x8
180x8 [Strapped]
205x7 [Strapped]

DB Curls:
40x12/12
45x12/12
50x12/12

Reverse Pec Dec:
110x12
120x12
130x12

Total Workout Time - 0:35.37.31

*Really shitty workout, feeling tired and flat*

__________________
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 DB Shoulder Press:
60x8
70x8
80x8

Cable Chest Press:
60x112
65x12
70x12
75x12
35x10 (2s pause at top - 2s stretch) **Dropset**

Cable Straight Arm Laterals: (45s rest)
35x12/12
40x12/12
45x12/12
50x12/12

Leaning Forward Dips:
BW+45x12
BW+55x12
BW+60x10

Pec Dec:
110x12
130x12
140x12
150x10
70x12 (2s pause) **Dropset**

Total Workout Time - 0:35.58.80

Cybex ArcTrainer
Manual
Time - 30
Level - 18
Cals - 560

__________________
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:

Pullups: [Straight Bar - Pronated - Slightly wider than Shoulder width]
BWx8
BW+45x8
BW+45x8

BB SHrugs:
225x8
315x8 [Strapped]
315x8 [Strapped]

BB Curls: (Preloaded Cambered EZ)
85x12
95x12
95x12
95x12
25x12 (2s pause at top) **Dropset**

--Supersetted With--

Bent Over Cable Flyes:
45x12/12
55x12/12
65x12/12
65x12/12

Total Workout Time - 0:30.41.24

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

__________________
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*

Smith Incline Bench:
135x8
185x8
225x8

*Next week heavier

Delt Complex: (45s rest)
1. Seated DB Shoulder Press:
55x15
55x15
55x15

2. DB Straight Arm Laterals:
15x15
15x15
15x15

3. DB Front Raises:
15x15
15x15
15x15

Cable Rope Pressdowns:
100x12
120x12
140x12
140x12

--Supersetted With--

Overhead Tricep Extentions: (Preloaded EZ Bar)
35x12
40x12
35x12

Cable Crossovers:
60x12
70x12
80x12
90x12

Total Workout Time - 0:32.11.72

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@11, 60s@6
Floors - 116
Cals - 440

__________________
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:
65x8
75x8
85x0
85x0
80x9

*I need to get a spot for the 85s*

Incline BB Bench:
135x8
155x8
185x6

*Didn't want to go too heavy on these whilst waiting for the cable stack*

Cable Chest Press:
60x12
70x12
75x12

Machine L-Laterals:
80x12
90x12
100x10 [Fullstack]

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

Incline DB Flyes:
45x12
55x12
65x8
30x10 (3 seconds down) **Dropset**

Total Workout Time - 0:41.41.41 (Oddity )

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

__________________
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:

Shoulder Width Pullups: [Straight Bar]
BW+45x8
BW+45x8
BW+45x8

BB Shrugs: [1s pause at top]
225x8
315x8 [Strapped]
365x8 [Strapped]

3 Part BB Curls (21s - 7 Bottom/7 Top/7 Full): (Preloaded Cambered Bar)
55x21
75x21
75x21

--Supersetted With--

Bent Over Cable Flyes:
45x12/12
55x12/12
65x12/12

Total Workout Time - 0:26.54.44

Cybex ArcTrainer
Manual
Time - 30
Level - 18
Cals - 603

__________________
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
90x8
110x0
100x5

Delt Complex: (45s rest)
1. Seated DB Shoulder Press:
50x15
50x15
50x15

2. DB Straight Arm Laterals:
20x15
20x15
20x15

3. DB Front Raises:
20x15
20x15
20x15

Rope Tricep Pushdowns:
100x12
120x12
140x12
160x12 [Fullstack + 10lb plate]

--Supersetted With--

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

*Wicked tri pump*

Cable Crossovers:
60x12
70x12
80x12
90x12
100x12

Total Workout Time - 0:42.48.03

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

__________________
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]
200x8
240x8
260x8 [Strapped]
300x8 (Fullstack) [Strapped]

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

Single Arm Pullups: [Assistance Machine]
BW-100x6
BW-150x8

*Blegh, don't like this one as much as the one at my old gym*

DB Curls:
40x12/12

Hercules Curls:
50x12/12
60x12/12
70x12/12

Reverse Pec Dec:
110x12
120x12
130x12
140x12 [PR]

Total Workout Time - 0:42.58.80

__________________
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:
135x8
155x8
185x8
225x5
205x8

Cable Chest Press:
60x12
70x12
75x12
75x11

--Supersetted with--

Incline BB Bench:
95x12
95x10 [5 straight reps, 5 @ 3-0-1]
95x10 [3-0-1]
95x10 [3-0-1]

DB Straight Arm Laterals:
30x12/12
35x12/12
40x12/12
45x12/12

--Supersetted With--

Upright Rows: [Preloaded EZ Bar]
30x12
40x12
55x12
55x12

Leaning Forward Dips:
BW+45x12
BW+55x12
BW+55x8
BWx10 [Dropset]

Incline DB Flyes:
45x12/12
55x12/12
55x10/10

Seated Calf Raise: [Plate Loaded]
90x12
140x12
140x12

Total Workout Time - 0:46.26.82

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

__________________
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:

Chinups: [Just inside shoulder width]
BWx8
BW+45x8
BW+55x8 [PR]

Pullups: [Shoulder width]
BWx8 **dropset**

BB Shrugs:
135x8
225x8
315x8 [Strapped]
365x8 [Strapped]

3 Part BB Curls (21s - 7 Bottom/7 Top/7 Full): (Preloaded Cambered Bar)
55x21
75x21
75x21

BB Curls: (Preloaded Cambered Bar)
95x12

--Supersetted with--

Bent Over Cable Flyes:
50x12/12
60x12/12
70x12/12
70x12/12

Seated DB Laterals: (30s rest)
15x15
20x15
20x15

Total Workout Time - 0:33.08.54

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

__________________
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*

Smith Incline Bench:
135x8
185x8
235x5
225x6

Delt Complex: (45s rest)
1. Seated DB Shoulder Press:
50x15
50x15
50x15

2. DB Straight Arm Laterals:
20x15
20x15
20x15

3. DB Front Raises:
20x15
20x15
20x15

Rope Tricep Pushdowns:
100x12
120x12
140x12

--Supersetted With--

Overhead Tricep Extentions: (Preloaded Cambered EZ Bar)
35x12
40x12
35x10

Cable Crossovers:
60x12
70x12
80x12

Pec Dec:
110x20 R/P [8-6-6]

Total Workout Time - 0:34.48.07

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

Seated Calf Press: [Cable stack]
200x12

__________________
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 - 15
Cals - 555

__________________
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:

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

CG Pulldowns: [V-Bar]
200x8
220x8 [Strapped]
240x8 [Strapped]
200x21 R/P (12-6-3) [Strapped] [PR]

DB Curls:
40x12/12
40x12/12
40x12/12

--Supersetted With--

DB Concentration Curls:
20x12/12
20x12/12
20x12/12

Seated Cable Face Pulls:
80x12
90x12

Total Workout Time - 0:35.04.00

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

__________________
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*

Push Press:
95x8
135x6

*Was just going easy until the seat opened up*

Seated DB Shoulder Press:
60x8
70x8
80x8

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

--Supersetted With--

Incline BB Bench:
95x12
95x12
95x12
95x34 R/P [18-8-8]

Incline Overhead Tricep Extentions: (Preloaded EZ Bar)
55x12

*Still hurts my elbow*

Seated DB French Press:
60x12

*Same story*

High Pulley Tricep Extentions:
80x12

*Didn't care for these*

Low Pulley Tricep Extentions:
80x12
100x12
100x12

Incline DB Flyes:
45x12
55x12
55x12

Total Workout Time - 0:38.27.45

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 555

__________________
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

Fullbody A:

CG Hammer Chins:
BW+45x10
BW+45x10
BW+45x8

*R/C Exercises*

Incline DB Bench:
60x10
80x10
100x5

Seated DB Shoulder Press:
45x10
65x10
75x10

Standing DB Shrugs:
120x10 [Strapped]

BB Shrugs: [Strapped]
225x10
315x10

High Pulley Rope Pressdowns:
100x10
120x10
140x10

--Supersetted With--

BB CurlsPreloaded Cambered EZ Bar)
75x10
85x10
95x10

Seated DB Straight Arm Laterals:
20x10
20x10
25x10

Seated Calf Raise: [Plate loaded]
90x10
180x10
180x10

Total Workout Time - 0:40.58.98

StepMaster Stepmill:
Time - 20
Level - 6 (2 min) Intervals: 30s@10, 60s@6
Floors - 114
Cals - 440

__________________
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 - 20
Level - 5 (2 min) Intervals: 30s@11, 60s@6
Floors - 116
Cals - 440

__________________
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

Fullbody B:

CG Chinups: [Inside shoulder with]
BWx10
BWx10
BWx10

*forgot my dipbelt at home *

*R/C exercises*

BTN Smith Shoulder Press:
95x10
135x8

Smith Shoulder Press:
185x10

Cable Chest Press:
60x10
70x10
80x10

DB Rows: [Tripod Stance]
120x10
140x10 [Strapped] (20lb db on top of 120)
145x10 [Strapped] (25lb db on top of 120)

Leaning Forward Dips:
BWx10
BWx10
BWx10

Cable Side Laterals:
35x10/10
45x10/10
55x10/10

Low Pulley Rope Curls:
100x10
120x10
120x10

Seated Calf Press: [Cable stack]
200x10
240x10

Total Workout Time - 0:43.04.30

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@11, 60s@6
Floors - 116
Cals - 440

__________________
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 - 15
Cals - 555

__________________
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

Fullbody A:

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

Smith Incline Bench:
135x10
185x10
225x8

Seated DB Shoulder Press:
55x10
65x10
75x10

Seated DB Straight Arm Laterals:
20x10/10
20x12/12
20x12/12

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

Rope Pressdowns:
100x10
120x10
140x10

--Supersetted With--

BB Curls: (Preloaded Cambered EZ Bar)
75x10
85x10
95x10

Seated Calf Raise: [Plate loaded]
90x12
90x12

Total Workout Time - 0:43.04.35

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@11, 60s@6
Floors - 116
Cals - 440

__________________
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 - 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

BigZeke

Fullbody B:

*R/C Exercises*

Leaning Forward Dips:
BW+45x10
BW+45x10
BW+55x10

Flat DB Bench:
60x10
80x10
90x9

BB Push Press:
95x10
135x8

*Was hurting my wrists*

Upright Row: (Preloaded Cambered Bar)
55x12
75x12
75x12

--Supersetted with--

Hercules Curls:
45x12
55x12
65x12

Hammer Grip Pulldowns:
200x10
220x10 [Strapped]

*Wasn't a good idea doing bis before this. Would have done it sooner but I forgot *

DB Rows: [Tripod stance]
120x10/10

Seated Calf Press: [Cable stack]
200x12
240x10

Total Workout Time - 0:38.39.53

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 568

__________________
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

Fullbody C:

Chinups: [Shoulder Width]
BWx10
BW+45x10
BW+45x10

*R/C Exercises*

Cable Chest Press:
60x12
70x12
80x12

Smith Seated Shoulder Press:
135x10
185x10
205x10

Cable Straight Arm Laterals:
40x10/10
45x10/10
50x10/10

Yates Rows:
135x10
225x10 [Strapped]
225x10 [Strapped]

CGBP:
135x10
155x10
155x10

--Supersetted With--

DB Curls:
45x12/12
50x12/12
45x12/12

Total Workout Time - 0:43.49.40

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 568

__________________
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

Fullbody A:

CG Hammer Chins:
BW+45x10
BW+55x10
BW+55x10

*R/C Exercises*

Smith Incline Bench:
135x10
185x10
225x8

Seated DB Shoulder Press:
55x10
65x10
75x10

Seated DB Laterals:
20x15
20x15
20x15

Rope Pressdowns:
100x12
120x12
140x12

--Supersetted With--

BB Curls: (Preloaded Cambered EZBar)
85x12
95x12
95x12

BB Shrugs:
225x10
315x10 [Strapped]
365x10 [Strapped]

Total Workout Time - 0:46.50.01

Cybex ArcTrainer
Manual
Time - 30
Level - 17
Cals - 549

__________________
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 - 20
Level - 5 (2 min) Intervals: 30s@11, 60s@6
Floors - 116
Cals - 440

__________________
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

Fullbody B:

Shoulder Width Chinups:
BW+45x10
BW+45x10
BW+55x10 [PR]

*R/C Exercises*

Incline DB Bench:
60x10
80x10
100x5

Chest Supported T-Bar Rows: [Plate loaded]
135x10
180x10 [Strapped]
205x10 [Strapped]

BB Push Press:
95x10
115x10
115x10

--Supersetted with--

BB Upright Rows: (Preloaded EZ Bar)
55x12
70x12
75x12

Hercules Curls:
45x12

--Supersetted with--

Low Pulley Rope French Press:
80x12

*Went to fill up water bottle and people started using the cable stacks I was just on *

Seated DB Curls:
40x12/12
45x12/12
45x12/12

--Supersetted With--

Overhead Tricep Extentions: [Preloaded EZ Bar]
55x12

Low Pulley Rope French Press:
100x12
100x12

Seated Calf Press: [Cable stack]
200x12
220x12
240x12

Total Workout Time - 0:40.26.24

Cybex ArcTrainer
Manual
Time - 30
Level - 17
Cals - 591

__________________
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 - 15
Cals - 576

__________________
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

Fullbody C:

*R/C Exercises*

Hercules Curls:
45x12
50x12
55x12
60x12

Leaning Forward Dips: (30s rest)
BWx10
BWx10
BWx10

*Forgot belt, did short rest instead of weighted*

Seated DB Shoulder Press:
45x10
55x10
75x10

Cable Chest Press:
60x12
70x12
80x12

Cable Straight Arm Laterals:
40x12/12
45x12/12
50x12/12

Yates Rows:
135x10
225x10
225x10

Total Workout Time - 0:33.06.14

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@11, 60s@6
Floors - 116
Cals - 440

__________________
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

Fullbody A:

CG Hammer Chins:
BW+45x10
BW+55x10
BW+55x10

*R/C Exercises*

Smith Incline Bench:
135x10
185x10
215x10 [PR]

Seated DB Shoulder Press:
55x10
65x10
75x8

Seated DB Laterals: (40s rest)
20x12
20x12
20x12

BB Shrugs:
225x10
315x10 [Strapped]
365x10 [Strapped]

Rope Pressdowns:
100x12
130x12
160x12 [Fullstack +10lb plate]

--Supersetted With--

BB Curls: (Preloaded EZ Bar)
75x12
85x12
95x12

Total Workout Time - 0:40.39.66

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 585

__________________
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