BigZeke

Back/Rear Delts/Biceps A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 14.0
Cooldown - 5 Minutes
Speed - 3.5
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (2 Min)
Total Cals - 360

Thumbless Grip Pullups:
15
15x8
20x6
8

*30 seconds of scapula stretching (each shide) inbetween each set*

Hammer Grip Chins:
8
15x4
5
6

Yates Rows:
135x15
155x15 [Pronated]
175x31 R/P (15-8-8) [Pronated] [PR]

Old School Shrugs:
100x20
100x18
100x15

Bent Over Rows to Neck with Short Bar:
25(2)x12
35(2)x12
40(2)x10 [PR]

Seated Alternating DB Curls:
30x8
35x8
35x6

Total Workout Time - 0:54.27.73

__________________
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:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 10.0 (12 Minutes) 5.0 (3 Minutes)
Cooldown - 5 Minutes
Speed - 3.5
Incline - 0.0
Total Cals - 225

ATG Squats:
135x10
225x8
275x8 [PR] (Never done that many reps @ ATG. Annihilated that weight at parallel though)
275x8
315x3

Hack Squats:
330x8
380x6
420x5 [PR]

SLDL:
135x8
225x8
225x8

Leg Extentions:
150x10
180x10
200x10

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

Weighted Ab Crunch Machine:
180x15
190x15
200x15

Total Workout Time - 0:57.28.34

__________________
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

Off/Cardio:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 14.0 (8 Minutes) 13.5 (10 Minutes)
Cooldown - 5 Minutes
Speed - 3.5
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (2 Min)
Total Cals - 360

30 Minutes Cardio - Eliptical Trainer - Manual
28 Minutes - Level 14 (24 Minutes) 16 (4 Minutes)
2 Minutes - Cooldown - Various Levels
Total Cals - 515

__________________
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

Gonna have to go to the gym later than usual today. I'm playing hockey (just got a phone call right before I was going to leave for the gym). If I had known I would have worked out earlier.

__________________
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*

Incline DB Bench:
55x12
65x10
70x8
75x6

Push Press:
95x8
105x5 (1 attempt for rep 6, almost had it) [Grip was too wide]
115x6 [PR]

Upright Rows with Short Bar:
25(2)x12
30(2)x10
30(2)x8

Dips:
12
20x9 [PR] (Stalled at the bottom of rep 10)
25x8 [PR]

Lying Overhead Tricep Extentions with Short Bar: (Camber bar was being used)
25(2)x8
25(2)x8
25(2)x8

*This bar was definitely heavier than what I'm used to*

Incline DB Flyes [Straight Sets]:
35x8
40x8
45x7 [PR] (Failed half-way up on the 8th)

Total Workout Time - 0:35.55.77

__________________
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:

16 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 8.0 (6 Min) 13.0 (6 Min) 14.0 (3 Min)
1 Minute - Cooldown
Speed - 3.5 (30 Sec) 3.0 (30 Sec)
Incline - 0.0

Rack Deads [1st Pin]:
135x6 [Double Pronated]
225x6 [Double Pronated]
315x6 [L - Supinated; R - Pronated]
365x2 [L - Supinated; R - Pronated]/365x3 [Strapped - Double Pronated]
405x5 [Strapped - Double Pronated] [First Pin PR]
405x4 [Strapped - Double Pronated]

Hammer Grip Chins:
12
25x4 [PR]
8

*15 Second scapula stretching inbetween first two sets*

Pendlay Rows:
115x10
135x8
155x8

Seated Cable Rows with V-Bar:
120x10
140x10
160x8

*None of the bars were available to do pullovers so I had to change things up*

Seated Alternating DB Curls:
30x8
35x8
35x8

*None of the bars were available to do bb curls so I had to change things up*

Bent Over DB Flyes:
35x12
40x12
45x10 [PR]

Weighted Ab Crunch Machine:
180x15
190x15
200x15 [Fullstack]

Total Workout Time - 1:03.05.98

__________________
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

DB15

your on a tare

BigZeke

Chest/Shoulders/Triceps A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 13.0
Cooldown - 5 Minutes
Speed - 3.5
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (2 Min)
Total Cals - 350

*R/C exercises*

Flat DB Bench:
55x10
65x10
75x10
85x7 (Failed at bottom of 8th)

Seated DB Shoulder Press:
50x8
55x6
60x4

Low Pulley Cable Laterals:
20x12
25x12
30x10

CGBP:
135x8
155x5
155x5

Dips:
12
25x8
25x7

Flat DB Flyes:
35x8
40x8
45x6

Total Workout Time - 0:44.56.11

15 Minutes Cardio - StepMill - Self Paced
Level - 12
Mets - 15
Total Cals - 321
Floors - 117

__________________
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:
12
20x9 [PR]
25x5 [PR]
8

Hammer Grip Chins:
8
20x4
20x3
3

Yates Rows:
135x15
155x15 [Pronated]
175x12 [Pronated]
195x10 [Pronated] [PR]

Old School Shrugs:
100x20
100x20
100x20

Bent Over Rows to Neck:
25(2)x12
35(2)x12
40(2)x12 [PR]

Seated Alt DB Curls:
30x8
35x6
35x6

Total Workout Time - 0:47.40.91

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 15.0 (10 Minutes) 13.0 (8 Minutes)
Cooldown - 5 Minutes
Speed - 3.5
Incline - 6.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.0 (2 Min)
Total Cals - 367

__________________
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

Trick D

Keep up the good work and great job with your PR's...

__________________

BigZeke

Thanks

__________________
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:

ATG Squats:
135x12
225x10
275x8
295x6 [ATG PR]
295x5

Front Squats:
135x10
225x4 [Bar was rolling]
225x5

Single Legged DB Lunges:
50x15
60x12
70x12 [PR]
80x6 [PR] (Had to stop because there were people walking all around me. I could have done more reps)

Seated Leg Curls:
150x12
180x12
200x12 [PR]

Seated Calf Press: (On [url=http://us.commercial.lifefitness.com/content.cfm/legpress_1] machine. Stating resistance = 21lbs)
201x15
291x15
341x15 [PR]

Total Workout Time - 1:09.16.98

*I wasted a lot of time during my squat sets because the BO Bandit was using machines around me and his disgusting odor is annoying as hell*

__________________
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 (6 Minutes) 14.0 (12 Minutes)
Cooldown - 5 Minutes
Speed - 3.5
Incline - 7.5 (1 Min) 4.0 (1 Min) 2.0 (1 Min) 1.5 (1 Min) 1.0 (1 Min)
Total Cals - 361

Incline DB Bench:
55x12
65x10
75x9 [PR] [Failed 1/4 the way up on the 10th]

Push Press:
95x8
115x4
115x5 [2 attempts for rep 6]
95x7

Upright Rows with Short Bar:
25(2)x12
30(2)x10
30(2)x10

Lying Tricep Extentions with Cambered EZ Curl Bar:
25(2)x10
30(2)x10 [PR]
35(2)x8 [PR]

Cable Pushdowns [Elbows Out]:
140x15
150x15
160x20 [PR] [Fullstack]

*I think I'm gonna drop these until we get a heavier cable stack, or just do them on the lat pulldown tower*

Cable Crossovers:
40x8
50x8
60x10 [PR]

Total Workout Time - 0:47.53.46

__________________
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:

18 Minutes Cardio - Treadmill - Manual
15 Minutes
Speed - 4.0
Incline - 13.0
3 Minutes - Cooldown
Speed - 3.5
Incline - 7.0 (1 Min) 4.0 (1 Min) 2.0 (1 Min)
Total Cals - 285

Rack Pulls: [2nd Pin Height]
135x6 [Double Pronated]
225x6 [Double Pronated]
315x6 [L - Supinated; R - Pronated]
365x4 [L - Supinated; R - Pronated] [Raw PR]
405x5 [Strapped - Double Pronated]
415x4 [Strapped - Double Pronated] (Got a little overzealous, forgot I was supposed to do triples until fail. I could have gotten the 5th rep easily)
425x3 [Strapped - Double Pronated] (Felt like I could have gotten the 4th)
435x3 [Strapped - Double Pronated] [PR]
445x0 (3 attempts)

Hammer Grip Chins:
12
20x8 [PR]
25x5 [PR]

Pendlay Rows:
115x8
135x8
145x8 (Should have gone heavier)

Bent Arm Pullovers with Cambered EZ Curl Bar:
25(2)x12
30(2)x10 [PR]
30(2)x10

BB Curls with Cambered EZ Curl Bar:
30(2)x15 [PR]
35(2)x12 [PR]
35(2)x10

Bent Over DB Flyes:
35x12
40x12
45x10 [PR]

Total Workout Time - 1:15.46.46

__________________
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

BeefMan

solid workout zeke..nice work with the PR's

__________________

DB15

what are pendlay rows?