| IronMass Forums BigZeke - "I'm too sexy for my red shirt" Workout Logs Discuss BigZeke - "I'm too sexy for my red shirt" in the Bodybuilding Science forums; This will be my new workout log. So to start, here are my old workout logs: BigZeke's Hockey Training Log BigZeke's Slow Muscle Retaining Cutting Log FitDay Log ... |
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| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | This will be my new workout log. So to start, here are my old workout logs: BigZeke's Hockey Training Log BigZeke's Slow Muscle Retaining Cutting Log FitDay Log In my second log, the main goal was to keep as much muscle as possible while cutting down the BF. While I've not yet reached my goal, I think I'm achieving it quite well. My lifts have gotten higher while my weight and bodyfat has decreased. Once I started keeping track of what I was eating I saw much better results (Initially, I wasn't getting enough protein). My split is as follows: -Mon: Chest -Tues: Back/Abs -Wed: Shoulders -Thurs: Arms -Fri: Legs/Abs Rep/set scheme is always different but I try and stick around 4-8 reps. I do on occasion do some fullbody workouts. With fullbody, I hit the weights 3x a week (M/W/F) and do cardio on all days (light cardio on weight days, longer, more intense cardio Tu/Th) This is the general base for the fullbody split, but I alternate in/out exercises as I see fit: -Hammer Grip Chins/Leaning Forward or Upright Dip Superset -Flat DB Bench Press -Seated DB Shoulder Press -Front or Full Squats -Yates Row -Seated Tricep Extention/Standing BB Curl Superset -Cable Side Laterals -Seated Hamstring Curls -Old School Shrugs -One Leg Seated Calf Raise/Seated Calf Press Superset (If I can't superset I'll do just the former) I've been sick for the past week, so my diet has been not up to par, but it will get back to where it normally is soon enough. This is the average day's intake: 54 P/28 C/18 F Which works out to: -305g P -175g C (18g Fiber) -44g F (12S/10P/13M) Some days have more carbs, some less, I also do carb-ups on the weekend. I guess that's about it as far as stats: Age: 19 Height: 5'11-6'0 Weight: 196 I will post my workout on monday, figured I might as well start this up now. |
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| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | AM Cardio: Hockey game (10 min warmup, 3 20-min periods) W 3-2, 33 saves on 35 shots Chest B: 10 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 6.0 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 130 Incline DB Flyes [For pre-exhaust]: 30x8 30x8 30x8 Decline DB Bench: 55x5 65x5 70x5 80x5 80x5 **Each set that I increased weight included 2 sets of farmer's walks accross the weightroom as the decline bench is at one end and the db rack is at the other. Decline bench is always used for situps at my gym** Flat DB Bench: 60x5 70x5 70x5 70x5 70x2 [Fail] Flat DB Flyes: 35x5 35x5 40x5 40x5 45x5 Bodyweight Leaning Forward Dips: 10 10 5 [Fail] Cable Crossovers: 40x5 50x5 60x3 [Fail] 50x5 50x5 **Got a little overzealous and went up to 60 when I should have stayed at 50** Total Workout Time - 0:42.43.53 |
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| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | Back (Lats/Traps): 18 Minutes Cardio - Eliptical Trainer - Manual 9 Minutes - Level 14 6 Minutes - Level 16 3 Minutes - Cooldown Total Cals - 315 Hammer Grip Chins (Bodyweight): 8 6 3 [Failed halfway up on the 4th] 3 **Had a great forearm pump around here, veins were popping out and not just sitting visibly under the skin** Yates Rows: 135x5 155x5 175x5 [PR] 185x5 [PR] 195x5 [PR] One Arm DB Rows: 70x5 80x5 90x5 100x5 100x5 [Heaviest DBs in the gym] Old School Shrugs: 80x20 80x20 80x20 Hammer Strength Shrug Machine [Plate loaded]: 90x20 180x20 270x10 Total Workout Time - 0:31.08.41 |
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| is missing heavy pulls | Nice workout bro btw why is this stickied
__________________ COME CHECK OUT MY JOURNAL ![]() Quote:
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| Banned | Quote:
I was thinking the same thing D.... Good workout none-the-less | |
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| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | Quote:
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| | #7 |
| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | Ahhhh!!!! I've been de-stickied. Oh well, I had a good run. |
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| | #8 |
| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | Shoulders: 10 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 10.0 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 135 Seated DB Shoulder Press: 40x5 45x5 50x5 55x5 60x5 [PR] Upright Rows with short bar: [Shoulder width grip, rowed to nipple height] 25(2)x5 30(2)x5 35(2)x5 35(2)x5 35(2)x5 Low Pulley Cable Side Laterals: 15x8 25x8 25x8 DB Side Laterals: 25x8 25x8 25x8 DB Bent Over Rear Laterals: 20x8 25x8 30x8 Total Workout Time - 0:29.44.51 |
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| | #9 |
| IronMass Fornicator Join Date: May 2005 Location: Purgatory
Posts: 359
Recipes: 0 Rep Power: 10 | So how far have u torn those pants now?
__________________ Life's a bitch, be a dog and hump it. |
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| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | LOL, these pants are better than my other ones. I was given a pair of "TPS Hockey" track pants and I had split them from mid thigh all the way up to the crotch. They were too restrictive when doing squats or deads. Since Addidas bought out Reebok (and RBK Hockey) I have a pair of Addidas track pants, they work much better. |
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| | #11 |
| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | PM Cardio: Hockey game (10 min warmup, 3 20-min periods) L 4-1, 41 saves on 45 shots (0.91 SVP) I would only say one goal was my fault, the rest were all defensive breakdowns and turnovers. The goal I would fault myself with was a breakaway, so... |
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| Pro Stature Join Date: Sep 2005
Posts: 419
Recipes: 0 Rep Power: 42 | Quote:
:bldance: ![]()
__________________ ![]() ![]() B3457 daß Scheiße | |
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| | #13 |
| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | Oh what a day that will be. Then my lats can be as big as yours......maybe |
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| | #14 |
| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | Arms: 15 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 10.0 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 230 Seated Tricep Extention/Standing BB Curl Superset with Camber Bar: 25(2)x5/25(2)x10 30(2)x5/30(2)x5 30(2)x5/30(2)x5 35(2)x5/35(2)x5 [PR] 35(2)x5/35(2)x5 Bodyweight Dips: 10 9 9 High Pulley Cable Tricep Pressdown with V-Bar: 100x8 120x8 130x8 Seated Alternating Incline DB Curls: 35x8 35x6 35x5 Hammer Strength Preacher Curl Machine [Plate loaded]: [Pause at top of rep] 45x8 45x8 45x8 Total Workout Time - 0:34.34.72 |
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| | #15 |
| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | Legs: 8 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 7.5 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 130 Front Squats: 135x8 225x4 Squats: 225x8 225x8 *I kept getting a popping/clicking in my left knee every time I would go down so I decided to not only not go heavier but to stop there SLDL on Aerobic Step: 135x8 225x8 225x6 Seated Leg Extentions: 150x8 200x8 230x6 [Fullstack] DB Single Leg Stationary Lunges: 50x8 60x8 70x8 [PR] Seated Single Leg Calf Raises: 110x20 120x20 120x15 Lying FLat Crunches: 15 15 10 10 Total Workout Time - 0:40.17.64 |
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| a la commode Join Date: May 2005
Posts: 4,247
Recipes: 2 Rep Power: 96 | How are the curls with the cambered bar going? What part do you hold on to? |
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| | #17 |
| Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin'
Posts: 2,302
Recipes: 0 Rep Power: 71 | ![]() Just like that, except the middle portion on the bar I use is more straight than that. I hold on to the ends of the middle for the tri extentions. I like them a lot. They don't give me any forearm pain like the straight bar does. |
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