BigZeke

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

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

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

Nice workout bro


btw why is this stickied

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2Ripped4U

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

BigZeke

Thanks


No idea

Thanks

BigZeke

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

BigZeke

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

So how far have u torn those pants now?

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Life's a bitch, be a dog and hump it.

BigZeke

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

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

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

:bldance:

__________________

BigZeke

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

BigZeke

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

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

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

BigZeke

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.