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Old 03-09-2010, 04:50 PM   #1531
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"


StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
Cals - 440

*Probably not a good idea to do these on thermos, felt like vomiting. *

__________________
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
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Old 03-10-2010, 06:03 PM   #1532
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody B:

*R/C Exercises*

Leaning Forward Dips:
BW+45x10
BW+55x10
BW+75x10

Smith Seated Shoulder Press:
135x10
185x10
205x10

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

Incline DB Bench:
60x10

Cable Chest Press:
70x12
80x12
85x10

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

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

*Damn, I suck at these*

Reverse Curls: [Preloaded EZ Bar]
35x12
40x12
40x12

Total Workout Time - 0:44.22.66

Cybex ArcTrainer
Manual
Time - 30
Level - 17
Cals - 580
__________________
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
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Old 03-11-2010, 05:09 PM   #1533
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Cybex ArcTrainer
Manual
Time - 10
Level - 15
Cals - 185

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
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Old 03-12-2010, 08:59 PM   #1534
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody C:

Chinups:
BW+45x10
BW+55x10
BW+55x10

*R/C Exercises*

Flat DB Bench:
60x10
80x10
90x10

Push Press: (90s Rest)
95x10
115x10
115x10

Cable Side Laterals:
40x12/12
45x12/12
50x12/12

Hammer Grip Pulldowns: [Shoulder Width - I Bar]
200x10
240x10 [Strapped]
240x10 [Strapped]

DB Scott Curls:
30x12/12
35x12/12
30x12/12

CGBP:
95x10
135x10
155x10
165x8

Reverse Curls: (Preloaded EZ Bar)
30x12
30x12
40x12

Total Workout Time - 0:45.19.54

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
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Old 03-15-2010, 05:26 PM   #1535
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody A:

CG Hammer Chins:
BW+45x10
BW+55x10
BW+60x10

*R/C Exercises*

Smith Incline Bench:
135x10
205x10
215x10

Seated DB Shoulder Press:
60x10
70x10
80x10 [PR]

Seated DB Laterals:
20x12
25x12
25x12

Conventional Deadlifts:
135x10
225x10
315x10 [Strapped]

Cable Rope French Press:
100x12
120x12
140x12

--Supersetted with--

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

Reverse Curls: (Preloaded EZ Bar)
35x12
40x12
55x12 [PR]

Total Workout Time - 0:52.56.75

StepMaster Stepmill:
Time - 10
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors -
Cals - 215
__________________
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
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Old 03-16-2010, 07:37 PM   #1536
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
Cals - 440

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 500
__________________
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
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Old 03-17-2010, 05:31 PM   #1537
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody B:

*R/C Exercises*

Leaning Forward Dips:
BW+45x10
BW+55x10
BW+70x10

Cable Chest Press:
60x10
70x10
80x10

Smith Seated Shoulder Press:
135x10
185x10
205x10

Machine L-Laterals:
80x12
90x12
90x12

Incline DB Curls:
35x12/12
35x12/12
35x12/12

Reverse Curls: (Preloaded EZ Bar)
40x12
55x12
55x12

Total Workout Time - 0:43.30.90

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
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Old 03-17-2010, 08:36 PM   #1538
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Correct:

Quote:
Originally Posted by BigZeke View Post
Fullbody B:

*R/C Exercises*

Leaning Forward Dips:
BW+45x10
BW+55x10
BW+70x10

Cable Chest Press:
60x10
70x10
80x10

Seated Cable Rows: [W-Bar]
200x10
220x10
260x10

Smith Seated Shoulder Press:
135x10
185x10
205x10

Machine L-Laterals:
80x12
90x12
90x12

Incline DB Curls:
35x12/12
35x12/12
35x12/12

Reverse Curls: (Preloaded EZ Bar)
40x12
55x12
55x12

Total Workout Time - 0:43.30.90

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
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Old 03-18-2010, 05:13 PM   #1539
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
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
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Old 03-20-2010, 04:47 PM   #1540
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody C:

*R/C Exercises*

Chinups:
BW+45x10
BW+55x10
BW+70x8 [PR]

CGBP:
135x10
155x10
185x6

Smith Seated Shoulder Press:
135x10
185x10
215x8 [PR]

Cable Side Laterals:
40x12/12
45x12/12
50x12/12

One Arm BB Shrugs:
95x12/12
95x12/12 [Strapped]

One Arm DB Shrugs: [Strapped]
120x12/12

Scott Curls:
35x12/12
30x12/12
30x12/12

Total Workout Time - 0:41.20.34
__________________
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
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Old 03-22-2010, 05:53 PM   #1541
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody A:

CG Hammer Chins:
BW+45x10
BW+55x10
BW+70x9 [PR]

*R/C Exercises*

Smith Incline Bench:
135x10
185x10
225x9 [PR] (Fail 3/4 on 10th)

Seated DB Shoulder Press:
55x10
65x10
80x10

Seated DB Laterals: (Quick rest)
25x12/12
25x12/12
25x12/12

Conventional Deadlifts:
135x10
225x10
315x10 [Strapped]

Cable Rope Pressdowns:
100x12
120x12
140x10

--Supersetted With--

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

BB Reverse Curls: (Cambered EZ Bar)
40x12
55x12
70x10

Total Workout Time - 0:53.48.29

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
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
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Old 03-23-2010, 05:31 PM   #1542
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 30
Level - 8
Floors - 168
Cals - 662

Burj Dubai in half an hour

Seated Calf Raise: [Plate Loaded] *Short rest*
90x12
90x12
90x12
__________________
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
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Old 03-24-2010, 06:20 PM   #1543
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody B:

*R/C Exercises*

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

Cable Chest Press: (Wide stretch at bottom)
60x12
70x12
75x10

BB Push Press:
95x10
115x8

*Really hurting my wrists today*

Machine L-Laterals: (35s rest)
80x12
90x12
90x12

CG Cable Row: [V-Bar]
200x10
230x10
250x10 [Strapped] (Fullstack)

Incline DB Curls:
35x12
35x12
35x12

Total Workout Time - 0:41.59.48

Cybex ArcTrainer
Manual
Time - 30
Level - 15
Cals - 571
__________________
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
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Old 03-25-2010, 05:59 PM   #1544
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
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 is offline  
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Old 03-26-2010, 05:57 PM   #1545
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody C:

Chinups: [Inside shoulder width]
BW+45x10
BW+55x10
BW+70x10 [PR]

*R/C Exercises*

Smith Seated Shoulder Press:
135x10
185x10
205x10

Lying DB Side Laterals: (Short rest)
20x12/12
25x12/12
25x12/12

CGBP: (Short Rest)
135x10
155x10
155x10

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

DB Scott Curls:
30x12/12
35x12/12
35x12/12

BB Reverse Curls: (Preloaded EZ Bar)
55x12

--Supersetted with--

BB Wrist Curls: (Preloaded EZ Bar)
25x12

Total Workout Time - 0:40.26.19

Cybex ArcTrainer
Manual
Time - 30
Level - 15 (15 min) 17 (15 min)
Cals - 596
__________________
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
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Old 03-29-2010, 06:12 PM   #1546
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody A:

*R/C Exercises*

CG Hammer Chins:
BW+45x10
BW+70x10 [PR]
BW+70x8

Smith Incline Bench:
135x10
185x10
225x8

Seated DB Shoulder Press:
60x10
70x10
80x10

Seated DB Laterals: (Last 3 reps done standing)
25x15 (12+3)
25x15 (12+3)
25x15 (12+3)

Conventional Deadlifts:
135x10
225x10
335x10 [Strapped]

Rope Pressdowns:
120x12
140x12
160x12 (Fullstack + 10lb plate)

--Supersetted With--

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

BB Reverse Curls: (Preloaded Cambered EZ Bar)
55x12
55x12

--Supersetted With--

BB Reverse Curls: (Preloaded Cambered EZ Bar)
30x12
30x12

Total Workout Time - 0:49.21.37

Cybex ArcTrainer
Manual
Time - 45
Level - 17
Cals - 837
__________________
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
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Old 03-30-2010, 05:43 PM   #1547
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Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
Cals - 440

Seated Calf Raise: [Plate Loaded] *Short rest*
90x12
140x12
140x12
140x12 / 90x12 / 50x12 (Dropsets)

Cybex ArcTrainer
Manual
Time - 35
Level - 17
Cals - 632
__________________
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
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Old 03-31-2010, 05:40 PM   #1548
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody B:

*R/C Exercises*

Leaning Forward Dips:
BW+45x10
BW+70x10
BW+80x10 [PR]

Incline DB Flyes:
45x12
45x10
50x10

--Supersetted with--

BB Incline Bench:
95x12
135x10
95x10

Push Press:
95x10
135x8
95x10

Machine L-Laterals:
80x12
90x12
90x12

Seated Cable Rows: [V-Bar]
220x10
260x10 [Strapped]
260x10 [Strapped]

Incline DB Curls:
35x12/12
35x12/12
35x12/12

Total Workout Time - 0:44.25.17

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
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
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Old 04-01-2010, 05:10 PM   #1549
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Join Date: Jun 2005
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Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@12, 60s@6
Floors - 122
Cals - 440

Cybex ArcTrainer
Manual
Time - 25
Level - 15
Cals - 472
__________________
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
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Old 04-02-2010, 05:56 PM   #1550
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody C:

Chinups: [Inside Shoulder Width]
BW+45x10
BW+70x10
BW+70x10

*R/C Exercises*

Smith Seated Shoulder Press:
135x10
185x10
205x10

Lying DB Side Raises:
25x12/12
30x12/12
30x12/12

CGBP: (Cluster sets, 5s rest inbetween. 90s inbetween big sets)
95x10 (2-3-5)
135x10 (2-3-5)
155x10 (2-3-5)

DB Scott Curls:
30x12/12
30x12/12
35x12/12

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

*Forgot to do these earlier *

Total Workout Time - 0:48.44.26

Cybex ArcTrainer
Manual
Time - 45
Level - 17
Cals - 837
__________________
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
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Old 04-05-2010, 06:03 PM   #1551
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
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Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody A:

CG Hammer Chins:
BW+45x10
BW+70x10
BW+70x10

*R/C Exercises*

Smith Incline Bench:
135x10
185x10
215x10

Seated DB Shoulder Press:
60x10
70x10
80x10

Seated DB Straight Arm Laterals: (Reps in brackets done standing)
25x12(3)
25x12(3)
30x12(3)

Conventional Deadlifts:
135x10
225x10
345x10 [Strapped] [PR]

Skullcrushers: (Preloaded EZ Bar)
55x12
75x12
80x12

--Supersetted With--

BB Reverse Curls: (Preloaded EZ Bar)
35x12
55x12
70x12 [PR]

Total Workout Time - 0:47.52.94

Cybex ArcTrainer
Manual
Time - 35
Level - 17 (25 Minutes) 18 (10 Minutes)
Cals - 655
__________________
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
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Old 04-06-2010, 05:38 PM   #1552
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@13, 60s@6
Floors - 126
Cals - 451

Seated Calf Raise: [Plate Loaded] *Short rest*
90x12
140x12 [Toes forward]
140x12 [Toes out]
140x12 [Toes in]

Cybex ArcTrainer
Manual
Time - 35
Level - 15
Cals - 655
__________________
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
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Old 04-07-2010, 05:57 PM   #1553
Bringing Lat Flares Back
 
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Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody B:

*R/C Exercises*

Leaning Forward Dips:
BW+45x10
BW+70x10
BW+80x10

Machine L-Laterals: [30s rest]
80x12
90x12
90x12
100x20 R/P [10-5-5]

Incline DB Flyes:
50x10
50x10
50x10

--Supersetted With--

Incline BB Bench:
95x10
95x10
95x10

Seated Cable Rows: [V-Bar]
240x10
280x10 [Strapped]
310x10 [Strapped] (Fullstack + 10lb plate)

Incline DB Curls:
35x12
35x12
35x12

Total Workout Time - 0:35.26.75

Cybex ArcTrainer
Manual
Time - 35
Level - 18
Cals - 673
__________________
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
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Old 04-08-2010, 05:01 PM   #1554
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@13, 60s@6
Floors - 126
Cals - 451

Seated Calf Press: (Cable Stack) [30s rest]
220x10 [Toes forward]
200x12 [Toes in]
200x12 [Toes out]

Cybex ArcTrainer
Manual
Time - 15
Level - 15
Cals - 245
__________________
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
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Old 04-09-2010, 05:29 PM   #1555
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody C:

Chinups: (Inside Shoulder Width)
BW+45x10
BW+75x10
BW+85x9 [PR]

*R/C Exercises*

Smith Seated Shoulder Press: (Short rest, not timed)
135x10
185x10
205x10

Lying DB Side Laterals: (30s rest)
30x12/12
30x12/12
30x12/12

Incline DB Bench:
70x10
80x10
90x8

Yates Rows:
135x10
225x10 [Strapped]
275x10 [Strapped] (Used some leg drive, oh well)

DB Scott Curls:
35x12/12
35x12/12
35x12/12

--Supersetted with--

Cable Rope Pressdowns:
120x12
140x12
160x12 (Fullstack + 10lb plate)

Total Workout Time - 0:43.14.53

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@13, 60s@6
Floors - 126
Cals - 451
__________________
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
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Old 04-12-2010, 06:12 PM   #1556
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody A:

*R/C Exercises*

CG Hammer Chins:
BW+45x10
BW+80x8 [PR]
BW+80x9 [PR]

Incline DB Bench:
70x10
80x10
90x10

Seated DB Shoulder Press:
60x10
70x10
80x8

Seated DB Laterals: (Reps in brackets done standing)
30x12(3)
30x12(3)
30x12(3)

--Supersetted with--

Bent Over DB flyes:
15x12
15x12
15x12

BB Shrugs: (Leg drive)
225x10
315x10 [Strapped]
405x10 [Strapped]

BB Skullcrushers: (Preloaded EZ Bar)
55x12
75x12
85x12

--Supersetted with--

BB Reverse Curls:
55x12
75x12 [PR]
75x12

Total Workout Time - 0:44.51.17

Cybex ArcTrainer
Manual
Time - 35
Level - 18 (10 Min) 17 (25 min)
Cals - 691
__________________
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
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Old 04-13-2010, 06:12 PM   #1557
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@13, 60s@6
Floors - 126
Cals - 451

Seated Calf Raise: [Plate loaded] (30s rest)
90x12
180x12 [Toes forward]
180x12 [Toes out]
180x12 [Toes in]

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@13, 60s@6
Floors - 126
Cals - 451
__________________
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
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Old 04-14-2010, 05:27 PM   #1558
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody B:

*R/C Exercises*

Leaning Forward Dips:
BW+45x10
BW+75x10
BW+90x10 [PR]

Machine L-Laterals: (30s rest)
80x12
90x12
90x12
100x20 R/P (10-5-5)

Incline DB Flyes:
45x12
50x12
55x12

--Supersetted with--

Incline Bench Press:
95x12
95x12
95x12

DB Rows: [Tripod Stance] (90s rest)
120x10/10
145x10/10 [Strapped]
150x10/10 [Strapped]

Incline DB Curls: (30s rest)
30x12/12
30x12/12
30x12/12

Total Workout Time - 0:34.44.18

StepMaster Stepmill:
Time - 20
Level - 5 (2 min) Intervals: 30s@13, 60s@6
Floors - 126
Cals - 451
__________________
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
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Old 04-16-2010, 04:26 PM   #1559
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody C:

Chinups:
BW+45x10
BW+75x10
BW+90x7 [PR]

*R/C Exercises*

DB Shoulder Press:
45x10
70x10
80x10
75x6

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

*2 shitty workouts in a row, couldn't even get more than half way through yesterday's cardio. Time for a week off*
__________________
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
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Old 04-26-2010, 05:10 PM   #1560
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,697
Recipes: 0
Rep Power: 250 BigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond reputeBigZeke has a reputation beyond repute
Default Re: BigZeke - "I'm too sexy for my red shirt"

Fullbody A:

*R/C Exercises*

CG Hammer Chins:
BW+45x10
BW+70x10
BW+70x10

Smith Incline Bench: (120s rest)
135x10
185x10
225x6

Seated DB Shoulder Press: (90s rest)
45x10
60x10
75x8

Seated DB Laterals: (30s rest)
30x12/12
25x12/12
25x12/12

Conventional Deadlifts: (Rest as needed)
135x10
225x10
355x10 [Strapped] [PR]

*Last set was a bit of a struggle from reps 6 onward. Will not increase weight until it's knocked out easily*

Incline Skullcrushers: (Preloaded EZ Bar)
55x12
75x12
85x12

BB Reverse Curls: (Preloaded EZ Bar)
55x12
75x12
75x12

Total Workout Time - 0:41.06.84
__________________
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
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