BigZeke

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 12.0
Cooldown - 5 Minutes
Speed - 3.5 (3 Min) 3.0 (2 Min)
Incline - 6.5 (1 Min) 3.5 (1 Min) 1.5 (1 Min) 0.0 (1 Min)
Total Cals - 322

30 Minutes Cardio - Eliptical Trainer - Manual
28 Minutes - Level 13
2 Minutes - Cooldown - Various Levels
Total 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

TheRock

:gay:

__________________

BigZeke

AM Cardio - Dog Walk - 0:43.44.43

No cardio at the gym today, I'm playing a game later

__________________
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

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 12.5
Cooldown - 5 Minutes
Speed - 3.5 (3 Min) 3.0 (2 Min)
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (1 Min)
Total Cals - 333

15 Minutes Cardio - Stepmill - Self Paced
Level - 11
Mets - 14.0
Total Cals - 290
Total Floors - 109

Damn that stepmill hits me like a ton of bricks. I was drenched half way through

__________________
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:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5 (4 Min) 3.0 (1 Min)
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (1 Min) 0.0 (1 Min)
Total Cals - 340

*R/C Exercises*

Incline DB Bench:
55x10
65x10
70x7 [PR] (Failed at the bottom of the 8th rep)

Seated DB Shoulder Press:
50x8
55x5
55x5

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

Cable Pressdowns [Elbows Out]: **I wanted to do CGBP but one of the BBs was broken**
120x12
140x15
160x10

Bodyweight Dips:
11
10
8

Flat DB Flyes: [3 Sec. Pause at bottom of rep]
35x8
40x5
35x8

Total Workout Time - 0:44.07.31

15 Minutes Cardio - Stepmill - Self Paced
Level - 10
Mets - 13.0
Total Cals - 269
Total Floors - 100

__________________
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

PM Cardio - Dog Walk - 0:46.54.41

Oh, the first two pressdown sets of my workout were PRs, I forgot to add that part in.

__________________
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/Bis A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5 (4 Min) 3.0 (1 Min)
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (1 Min) 0.0 (1 Min)
Total Cals - 340

Thumbless Grip Pullups:
8
6
8

Hammer Grip Chins:
6
5
5

Yates Rows:
135x15 [Pronated] *Was supposed to be supinated but I wasn't paying attention*
155x15 [PR]
155x14 [Strapped - Pronated]
185x10 [Strapped - Pronated]

Bent Over Rows to Neck with Short Bar:
25(2)x10
35(2)x10
35(2)x8

Old School Shrugs:
90x15
100x15 [Strapped]
100x15 [Strapped]

Seated Alternating DB Curls:
30x8
40x4
30x10

Total Workout Time - 0:49.06.98

30 Minutes Cardio - Eliptical Trainer - Manual
28 Minutes - Level 12
2 Minutes - Cooldown - Various Levels
Total Cals - 490

__________________
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

Legs/Abs:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 12.0
Cooldown - 3 Minutes
Speed - 3.5 (1 Min) 3.0 (2 Min)
Incline - 0.0
Total Cals - 230

ATG Squats:
135x10
225x8
275x6
315x2 **Wasn't happy with these**
225x4 [Front Squats] **These were shaky from the first rep, decided to stop at 4 even though I had a couple reps left in me**

Hack Squats:
240x8
330x6
420x3
330x8

SLDL:
135x8
225x8
225x8
275x4

Seated Leg Extentions:
150x15
180x12
200x10

Seated Calf Raises [Plate Loaded]: [10 sec down - 1 sec up - 3 sec pause]
150x10
200x8
240x10 [Straight Set]

Weighted Ab Machine:
120x15
160x15
180x15

Total Workout Time - 0:54.59.77

15 Minutes Cardio - Stepmill - Manual
Level - 12
Mets - 11.2
Total Cals - 267
Total Floors - 98

__________________
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

Off/Cardio:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.5
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) 1.0 (1 Min) 0.5 (1 Min)
Total Cals - 340

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

PM Cardio - Dog Walk - 0:45.52.12

__________________
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:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5 (4 Min) 3.0 (1 Min)
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (1 Min) 0.0 (1 Min)
Total Cals - 340

*R/C Exercises*

Incline DB Bench:
50x15 [PR]
60x12 [PR]
70x8 [PR]
75x6 [PR]

BB Push Press:
95x8
95x8
105x7 [PR] *Could have gotten the 8th, but the 7th rep was kinda sloppy so I decided not to*

Upright Rows with Short Bar:
25(2)x10
30(2)x10
30(2)x10

Lying Tricep Extentions with Cambered EZ Curl Bar:
25(2)x10
30(2)x8
30(2)x8

Cable Tricep Pushdowns: [Elbows Out]
120x15 [PR]
140x15 [PR]
160x12 [PR]

Cable Crossovers: [3 Second Pause at Full Contraction]
40x10
50x8
60x4

Total Workout Time - 0:48.54.11

**Workout took longer than it should have because I was working in with this chick who was doing squats on the balance board when I was doing my push presses. It was pretty hot**

15 Minutes Cardio - Stepmill - Manual
Level - 11
Mets - 14.0
Total Cals - 290
Total Floors - 109

20 Minutes Cardio - Eliptical Trainer - Manual
18 Minutes - Level 14
2 Minutes - Cooldown - Various Levels
Total Cals - 335

__________________
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/Bis B:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (1 Min)
Incline - 0.0
Total Cals - 270

Rack Pulls [2nd Pin height]:
135x6 [Double Pronated]
225x6 [Double Pronated]
315x6 [L - Supinated; R- Pronated]
365x5 [L - Supinated: R- Pronated] [Raw PR]
405x5 [Strapped - Double Pronated]
415x5 [Strapped - Double Pronated] [PR]
425x4 [Strapped - Double Pronated] [PR]

Hammer Grip Chinups:
8
6
5
5

Pendlay Rows:
135x6
135x6
145x6

Bent Over DB Flyes:
25x10
30x10
30x10

Bent Arm Pullovers with Cambered EZ Curl Bar:
25(2)x10
25(2)x6
25(2)x8

Seated Alternating DB Curls:
30x8
35x8
40x5

Seated Calf Raises [Plate Loaded]: [10 sec down - 1 sec up - 3 sec pause]
150x10
200x8
240x10 [Straight Set]

Weighted Ab Machine:
150x15
170x15
200x15 [Fullstack] [PR]

Total Workout Time - 1:06.29.95

Edit - comments added: I was only planning on doing 415x5 but I breezed through that set pretty easily. After I was done there was this smokin' hot blonde who was doing rack pulls after me, I was quite impressed and aroused. I probably would have talked to her, but she had headphones on and that's the international sign of wanting to be left alone. Oh well, hopefully she's there next 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

TheRock

Do you really want to lose a post though? Think about it.

__________________

BigZeke

Chest/Shoulders/Triceps A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5 (4 Min) 3.0 (1 Min)
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (1 Min) 0.0 (1 Min)
Total Cals - 340

*R/C Exercises*

Incline DB Bench:
60x10
65x10
70x4 [Some dumbass bumped into me]
70x7

Seated DB Shoulder Press:
50x10
55x8
60x4

Low Pulley One Arm Side Laterals: [Shortened ROM]
20x8
25x8
25x8

CGBP:
135x8
155x5
155x5

Dips:
8

Total Workout Time - 0:30.32.25

I had to stop there because I was going insane with rage. The place was jam packed, they were playing the crap music too loud and this annoying broad that works there kept coming on the PA every 2 seconds trying to pimp some tanning package or beach body bootcamp crap that they have. I'm going to look around my yard to see if we have any logs or dead trees because I need to destroy something.

__________________
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

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 14.0
Cooldown - 5 Minutes
Speed - 3.5 (4 Min) 3.0 (1 Min)
Incline - 7.0 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (1 Min) 0.0 (1 Min)
Total Cals - 355

15 Minutes Cardio - Stepmill - Manual
Level - 12
Mets - 15.0
Total Cals - 320 (I think)
Total Floors - 119

20 Minutes Cardio - Eliptical Trainer - Manual
18 Minutes - Level 14
2 Minutes - Cooldown - Various Levels
Total Cals - 333

__________________
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