ZackMurphy's Gets Bigger, Stronger - Page 4

ZackMurphy · 04-28-2006, 02:08 PM

Hams/Calves

Smith Sumo Squats: 5 x 10
Rack Pulls:
225 x 5
315 x 5
405 x 3
425 x 3
Lying Ham Curls: 4 x 8-10
Standing Calf: 7 sets, last one pyramided

ZackMurphy · 04-28-2006, 02:12 PM

Back/Traps/Bis

Seated Row: HIIT style
Pull Downs: HIIT style
BB Row: HIIT style
DB ROw: 2 x 8-10, 75#
Preachers: HIIT style
DB Conc Curl: 2 x 10
Machine Spider Curl: 2 sets
Machine Preachers: 1 big drop set

Fun.

ZackMurphy · 04-28-2006, 02:15 PM

Delts/Tris

DB OH Presses: 4 x 10-15
Cable Laterals: 3 x 12
Hammer OH Press: 3 x 8-10
Machien Laterals: 3 x 8-12

Pullovers/DB CGBP: 3 x 8-12+10
Lying Tri Extensions: 3 x 8-12
Dips: 3 x 8-15
Tri Ext. (rope): 2 x 15

ZackMurphy · 05-01-2006, 03:59 PM

Chest/Bis/Calves

Bench Press: 3 x 10
DB Incline: 6, 8, 9
superset:
Cable X-Over: 3 x 10-12
Cable Dbl Bi Curl: 3 x 12-15
Pec Deck: 3 x 10-12
Preacher Curls: 3 x 6-10
Hammer Curls: 3 x 12-15
Cable Curl (between the legs): 2 x 12
Standing Calf: 4 x 27

27 sets.

ZackMurphy · 05-03-2006, 02:58 PM

Legs

Leg ext.: 3 x 15
Leg press: 3 x 10-12, up to 14 plates
Hack Squat Sled: 3 x 10-14
Lunges: 3 x 10-15 with 95
O-Squats: 3 x 10, 185

**DarkFalcon** · 06-22-2006, 07:52 AM

Zack where you at big guy?

04-28-2006, 02:08 PM	#91
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	4/24/06 Hams/Calves Smith Sumo Squats: 5 x 10 Rack Pulls: 225 x 5 315 x 5 405 x 3 425 x 3 Lying Ham Curls: 4 x 8-10 Standing Calf: 7 sets, last one pyramided

04-28-2006, 02:12 PM	#92
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	4/26/06 Back/Traps/Bis Seated Row: HIIT style Pull Downs: HIIT style BB Row: HIIT style DB ROw: 2 x 8-10, 75# Preachers: HIIT style DB Conc Curl: 2 x 10 Machine Spider Curl: 2 sets Machine Preachers: 1 big drop set Fun.

04-28-2006, 02:15 PM	#93
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	4/27/06 Delts/Tris DB OH Presses: 4 x 10-15 Cable Laterals: 3 x 12 Hammer OH Press: 3 x 8-10 Machien Laterals: 3 x 8-12 Pullovers/DB CGBP: 3 x 8-12+10 Lying Tri Extensions: 3 x 8-12 Dips: 3 x 8-15 Tri Ext. (rope): 2 x 15

05-01-2006, 03:59 PM	#94
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	4/30/06 Chest/Bis/Calves Bench Press: 3 x 10 DB Incline: 6, 8, 9 superset: Cable X-Over: 3 x 10-12 Cable Dbl Bi Curl: 3 x 12-15 Pec Deck: 3 x 10-12 Preacher Curls: 3 x 6-10 Hammer Curls: 3 x 12-15 Cable Curl (between the legs): 2 x 12 Standing Calf: 4 x 27 27 sets.

05-03-2006, 02:58 PM	#95
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	5/1/06 Legs Leg ext.: 3 x 15 Leg press: 3 x 10-12, up to 14 plates Hack Squat Sled: 3 x 10-14 Lunges: 3 x 10-15 with 95 O-Squats: 3 x 10, 185

06-22-2006, 07:52 AM	#96
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Zack where you at big guy?

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