BigZeke - "I'm too sexy for my red shirt"

**BigZeke** · 01-15-2006, 04:29 AM

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.

**BigZeke** · 01-16-2006, 10:01 PM

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

**BigZeke** · 01-17-2006, 09:09 PM

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

**bigDman** · 01-18-2006, 01:05 AM

Nice workout bro

btw why is this stickied

~~2Ripped4U~~ · 01-18-2006, 01:22 AM

Quote:

Originally Posted by bigDman

Nice workout bro

btw why is this stickied

I was thinking the same thing D.... Good workout none-the-less

**BigZeke** · 01-18-2006, 02:57 AM

Quote:

Originally Posted by bigDman

Nice workout bro

Thanks

Quote:

btw why is this stickied

No idea

Quote:

Originally Posted by 2Ripped4U

Good workout none-the-less

Thanks

**BigZeke** · 01-18-2006, 03:41 AM

Ahhhh!!!! I've been de-stickied. Oh well, I had a good run.

**BigZeke** · 01-18-2006, 09:30 PM

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

LoveThyPain · 01-18-2006, 09:39 PM

So how far have u torn those pants now?

**BigZeke** · 01-18-2006, 09:43 PM

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.

**BigZeke** · 01-19-2006, 07:06 AM

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...

TheRock · 01-19-2006, 07:39 AM

Quote:

Originally Posted by BigZeke

Yates Rows:
195x5 [PR]

Not long until you're rowing 2 plates now....

:bldance:

**BigZeke** · 01-19-2006, 08:00 AM

Oh what a day that will be. Then my lats can be as big as yours......maybe

**BigZeke** · 01-19-2006, 09:29 PM

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

**BigZeke** · 01-20-2006, 09:53 PM

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

**Peaked_18** · 01-20-2006, 10:24 PM

How are the curls with the cambered bar going? What part do you hold on to?

**BigZeke** · 01-20-2006, 11:23 PM

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.

**Peaked_18** · 01-20-2006, 11:30 PM

That's an EZ-bar, not a cambered bar.

This is a cambered bar:

**BigZeke** · 01-20-2006, 11:58 PM

I thought this was the top one (JLBC09) was the EZ Curl Bar and JLBC11 was the cambered bar.

builtbeast · 01-21-2006, 12:06 AM

Quote:

Originally Posted by BigZeke

I thought this was the top one (JLBC09) was the EZ Curl Bar and JLBC11 was the cambered bar.

the 11 is an EZ curl bar

**BigZeke** · 01-21-2006, 12:08 AM

What is 09 then?

builtbeast · 01-21-2006, 12:12 AM

Tricep curl bar, I'd call it an EZ curl bar as well

**BigZeke** · 01-21-2006, 12:21 AM

Oh, well, makes sense I suppose. Thanks you two.

**Peaked_18** · 01-21-2006, 12:27 AM

I have no clue about some of those bars, but the cambered is what I pictured.
Google it.

TheRock · 01-21-2006, 09:28 AM

Quote:

Originally Posted by Peaked_18

That's an EZ-bar, not a cambered bar.

This is a cambered bar:

That is the most "cambered" camber bar I have ever seen.

This is what they usually are like:

**Peaked_18** · 01-21-2006, 02:41 PM

Look for a 14" cambered bar, those are what your looking for...

http://www.flexcart.com/members/elit...id=212&pid=259

**BigZeke** · 01-21-2006, 09:58 PM

Cardio:

15 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Incline - 11.0
Cooldown:
Speed - 3.0 (30 sec) 2.5 (30 sec)
Incline - 0.0
Total Cals - 235

30 Minutes Cardio - Eliptical Trainer - Manual
25 Minutes - Level 16
5 Minutes - Cooldown
Total Cals - 555

Total Cals from Cardio - 790

**BigZeke** · 01-22-2006, 11:41 PM

Cardio:

15 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Incline - 11.0
Cooldown:
Speed - 3.0 (30 sec) 2.5 (30 sec)
Incline - 0.0
Total Cals - 235

25 Minutes Cardio - Eliptical Trainer - Manual
23 Minutes - Level 14
2 Minutes - Cooldown
Total Cals - 400

Total Cals from Cardio - 635

**BigZeke** · 01-23-2006, 10:41 PM

Chest A:

15 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Incline - 11.0
Cooldown:
Speed - 3.0 (30 sec) 2.5 (30 sec)
Incline - 0.0
Total Cals - 235

Incline DB Flyes: [Pre-exhaust]
30x8
30x8
30x8

Flat DB Press:
55x5
65x5
75x5
75x5
75x4

Incline DB Press:
55x5
65x5
65x5
60x5
60x5

Flat DB Flyes:
35x8
35x8
35x8

Cable Crossovers:
40x8
50x6
50x5

Leaning Forward Dips:
7
5
4

Total Workout Time - 0:39.25.78

**BigZeke** · 01-24-2006, 09:38 PM

Back:

15 Minutes Cardio - Treadmill - Manual
Speed - 4.0
Incline - 11.0
Cooldown:
Speed - 3.0 (30 sec) 2.5 (30 sec)
Incline - 0.0
Total Cals - 238

Deadlifts: **Used to warmup the back**
135x8 [Double Pronated Grip]
225x6 [Double Pronated Grip]
225x6 [Double Pronated Grip]

Rack Pulls [Mid shin height -- 1st pin]: **I normally do these just under the knee which is the 2nd pin.**
225x6 [Double Pronated Grip]
275x6 [L - Supinated; R- Pronated]
315x6 [L - Supinated; R- Pronated]
335x6 [Strapped - Double Pronated Grip]
365x4 [Strapped - Double Pronated Grip] [PR]
385x1 [Strapped - Double Pronated Grip] [PR]
405 - Fail x 4 attempt

*Got the bar a couple inches up on my 2nd attempt at 405, but couldn't do anything after that. Changed my grip, still nothing.*

Yates Rows:
135x5
185x5
185x5
205x5
135x5

Hammer Grip Chinups:
8
5
5

Old School Shrugs:
80x12
80x12
80x12

Total Workout Time - 0:47.19.84

01-15-2006, 04:29 AM	#1
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	BigZeke - "I'm too sexy for my red shirt" 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.

01-18-2006, 09:39 PM	#9
LoveThyPain IronMass Fornicator Join Date: May 2005 Location: Purgatory Posts: 359 Recipes: 0 Rep Power: 60	So how far have u torn those pants now? __________________ Life's a bitch, be a dog and hump it.

01-20-2006, 10:24 PM	#16
Peaked_18 a la commode Join Date: May 2005 Posts: 4,253 Recipes: 2 Rep Power: 0	How are the curls with the cambered bar going? What part do you hold on to? __________________ Get it.

01-20-2006, 11:30 PM	#18
Peaked_18 a la commode Join Date: May 2005 Posts: 4,253 Recipes: 2 Rep Power: 0	That's an EZ-bar, not a cambered bar. This is a cambered bar: __________________ Get it.

01-21-2006, 12:12 AM	#22
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 253	Tricep curl bar, I'd call it an EZ curl bar as well __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

01-16-2006, 10:01 PM	#2
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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

01-17-2006, 09:09 PM	#3
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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

01-18-2006, 03:41 AM	#7
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	Ahhhh!!!! I've been de-stickied. Oh well, I had a good run.

01-18-2006, 09:30 PM	#8
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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

01-18-2006, 09:43 PM	#10
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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.

01-19-2006, 07:06 AM	#11
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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...

01-19-2006, 08:00 AM	#13
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	Oh what a day that will be. Then my lats can be as big as yours......maybe

01-19-2006, 09:29 PM	#14
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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

01-20-2006, 09:53 PM	#15
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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

01-20-2006, 11:23 PM	#17
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	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.

01-20-2006, 11:58 PM	#19
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	I thought this was the top one (JLBC09) was the EZ Curl Bar and JLBC11 was the cambered bar.

01-21-2006, 12:08 AM	#21
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	What is 09 then?

01-21-2006, 12:21 AM	#23
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	Oh, well, makes sense I suppose. Thanks you two.

01-21-2006, 12:27 AM	#24
Peaked_18 a la commode Join Date: May 2005 Posts: 4,253 Recipes: 2 Rep Power: 0	I have no clue about some of those bars, but the cambered is what I pictured. Google it. __________________ Get it.

01-21-2006, 02:41 PM	#26
Peaked_18 a la commode Join Date: May 2005 Posts: 4,253 Recipes: 2 Rep Power: 0	Look for a 14" cambered bar, those are what your looking for... http://www.flexcart.com/members/elit...id=212&pid=259 __________________ Get it.

01-21-2006, 09:58 PM	#27
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	Cardio: 15 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 11.0 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 235 30 Minutes Cardio - Eliptical Trainer - Manual 25 Minutes - Level 16 5 Minutes - Cooldown Total Cals - 555 Total Cals from Cardio - 790

01-22-2006, 11:41 PM	#28
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	Cardio: 15 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 11.0 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 235 25 Minutes Cardio - Eliptical Trainer - Manual 23 Minutes - Level 14 2 Minutes - Cooldown Total Cals - 400 Total Cals from Cardio - 635

01-23-2006, 10:41 PM	#29
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	Chest A: 15 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 11.0 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 235 Incline DB Flyes: [Pre-exhaust] 30x8 30x8 30x8 Flat DB Press: 55x5 65x5 75x5 75x5 75x4 Incline DB Press: 55x5 65x5 65x5 60x5 60x5 Flat DB Flyes: 35x8 35x8 35x8 Cable Crossovers: 40x8 50x6 50x5 Leaning Forward Dips: 7 5 4 Total Workout Time - 0:39.25.78

01-24-2006, 09:38 PM	#30
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,593 Recipes: 0 Rep Power: 205	Back: 15 Minutes Cardio - Treadmill - Manual Speed - 4.0 Incline - 11.0 Cooldown: Speed - 3.0 (30 sec) 2.5 (30 sec) Incline - 0.0 Total Cals - 238 Deadlifts: Used to warmup the back 135x8 [Double Pronated Grip] 225x6 [Double Pronated Grip] 225x6 [Double Pronated Grip] Rack Pulls [Mid shin height -- 1st pin]: I normally do these just under the knee which is the 2nd pin. 225x6 [Double Pronated Grip] 275x6 [L - Supinated; R- Pronated] 315x6 [L - Supinated; R- Pronated] 335x6 [Strapped - Double Pronated Grip] 365x4 [Strapped - Double Pronated Grip] [PR] 385x1 [Strapped - Double Pronated Grip] [PR] 405 - Fail x 4 attempt Got the bar a couple inches up on my 2nd attempt at 405, but couldn't do anything after that. Changed my grip, still nothing. Yates Rows: 135x5 185x5 185x5 205x5 135x5 Hammer Grip Chinups: 8 5 5 Old School Shrugs: 80x12 80x12 80x12 Total Workout Time - 0:47.19.84

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