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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: 2,599
Recipes: 0
Rep Power: 209 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
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
BigZeke is offline  
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Old 03-17-2010, 05:31 PM   #1537
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
BigZeke is offline  
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Old 03-17-2010, 08:36 PM   #1538
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
BigZeke is offline  
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Old 03-18-2010, 05:13 PM   #1539
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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 03-20-2010, 04:47 PM   #1540
Bringing Lat Flares Back
 
BigZeke's Avatar
 
Join Date: Jun 2005
Location: Hell Raisin' and Girl Chasin'
Posts: 2,599
Recipes: 0
Rep Power: 209 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
BigZeke is offline  
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