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  1. #1
    RX MEMBER BigZero's Avatar
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    Default Big Zero's Big Log

    Well, here goes nothing...

    I'll post my stats later.
    Today was back day.

    Pulldowns/rope "pullover" superset

    100 x 20/60 x 20
    120 x 20/60 x 20
    150 x 15/70 x 15
    200 x 12/70 x 15
    250 x 12/70x15

    Seated, reverse grip straight bar cable row

    120 x 15
    150 x 15
    200 x 12
    220 x 12
    250 x 8

    Hammer Strength high front iso-lateral row

    135 per side x 12
    150 per side x 10
    135 per side x 10
    90 per side x 15
    45 per side x 15

    Corner t-bar rows

    4 plates x 15
    3 plates x 12
    2 plates x 15
    1 plate x 12

    Hammer strength vertical grip iso-lateral rows (standing to simulate one armed dumbell row) gym too packed at noon.

    2 plates x 20
    3 plates x 15
    4 plates x 15
    4 plates x 10
    3 plates x 12

    Dumbell shrugs

    100 x 15
    100 x 15
    100 x 15

    Hammer strength seated shrugs

    90 per side x 15
    135 per side x 12
    90 per side x 12

    That's it.
    Last edited by BigZero; 08-21-2015 at 06:15 PM.

  2. #2
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Welcome to Training Journals!

  3. #3
    RX MEMBER BigZero's Avatar
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    8/23 Chest

    incline dumbell press

    45 x 20
    60 x 60
    80 x 12
    100 x 12
    120 x 9

    low cable fly

    30 x 20
    35 x 20
    40 x 20
    45 x 20

    decline bench press

    135 x 20
    185 x 15
    225 x 12
    245 x 10

    hammer strength iso lateral inclune press

    3 plates per side x 10
    2 plates per side x 12
    1 plate per side x 12

    dips

    4 sets x 12 reps

  4. #4
    OLYMPIAN Sunnyday's Avatar
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    New training journal?! I'm in!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  5. #5
    OLYMPIAN Granite-Dawg's Avatar
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    Good work there!! I'm in on this for sure


    Sent from my iPhone using Tapatalk
    DON'T BE AVERAGE!!!

  6. #6
    RX MEMBER BigZero's Avatar
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    8/24 Shoulders/Calves

    Side lateral raises/leaning single side laterals superset

    20 x 20 / 20 x 10
    20 x 20 / 20 x 10
    40 x 12 / 20 x 10
    30 x 12 / 20 x 10
    20 x 10 / 20 x 10

    Behind the neck smith machine press

    135 x 20
    155 x 15
    225 x 10
    135 x 12

    Rear delt machine

    100 x 15
    120 x 15
    130 x 15
    140 x 12
    150 x 10

    Bent-over rear delt laterals

    25 x 20
    30 x 12
    40 x 12

    Hammer Strength iso lateral shoulder press drop set

    3 plates per side x 10
    2 plates x 12
    1 plate x 10
    1 plate x 8

    Cable laterals from the rear (Cutler style)

    20 x 15
    30 x 12
    40 x 10
    20 x 12

    Front hammer grip dumbell raises

    25 x 15
    30 x 12
    20 x 15

    Burn city.

  7. #7
    OLYMPIAN Sunnyday's Avatar
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    Solid shoulder workout there!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  8. #8
    RX MEMBER BigZero's Avatar
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    For anyone interseted, my stats:

    41 year old male. 5' 10" 260 lbs 25%bf.
    Currently natty. Only every used SuperDMZ 2.0 about 4 years ago for 3 weeks, other than that, no AAS or prohormone use.
    That being said, I am awaiting arrival of some TestE an Letro for my first cycle. I definitely feel age affecting my recovery these days.
    I will be looking to reduce my BF to around 15% prior to going on-cycle to reduce any high BP issues which my pop up. So, I'm looking to loose about 39 pounds in the next couple of months.

    Diet is (roughly) as follows:

    Meal 1:

    4 omega eggs
    1 packet Quaker weight control maple/brown sugar oatmeal
    double espresso 1/2 packet truvia 2 tbsp heavy cream

    Meal 2:

    1 cup cubed chicken breast
    1 cup white rice
    2 tbsp EVOO

    Intra WO:

    1 scoop gaspari Glycofuse with 12gm whey isolate 5gmBCAA

    Meal 3 (post wo):

    1 serving Siggis non-fat vanilla yogurt

    Meal 4

    1/3 lb sirloin patty
    2 cups steamed spinach

    Meal 5

    50 grams whey isolate
    2 tbsp natty PB


    I didn't mention cardio in my previous logs but I do 20 min level 5 on the stepmill every other day

  9. #9
    RX MEMBER BigZero's Avatar
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    8/25

    Arms

    Rope pushdown

    50 x 20
    50 x 20
    100 x 15
    110 x 15
    110 x 12
    100 x 12

    reverse grip pushdown

    100 x 12
    110 x 12
    120 x 10
    100 x 20

    hammer strength iso lateral dip machine

    2 plates per side x 15
    3 plates per side x 12
    4 plates per side x 10
    2 plates per side x 12

    seated overhead 1 arm tricep extensions

    25 x 20
    30 x 15
    35 x 15
    40 x 12
    45 x 8

    ez curl 21's

    35
    55
    60
    65

    across the body dumbell hammer curls

    25 x 15
    30 x 12
    35 x 12
    40 x 12
    45 x 8

    rope hammer curls

    50 x 15
    60 x 15
    70 x 15
    80 x 15

    standing dumbell curls

    45 x 12
    35 x 12
    25 x 12

    hammer strength one arm preacher curls

    40 x 15
    35 x 15
    30 x 12
    25 x 12
    20 x 12

    body weight dips

    4 sets of 12

    super pumped

  10. #10
    OLYMPIAN Sunnyday's Avatar
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    Mirin' the volume
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  11. #11
    RX MEMBER BigZero's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Mirin' the volume
    I believe in high volume with some heavy weights in the mix. Big weights for strength and volume for the pump. My arms are plenty big and I don't need to add much size there, so not much heavy arm movements.

  12. #12
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by BigZero View Post
    I believe in high volume with some heavy weights in the mix. Big weights for strength and volume for the pump. My arms are plenty big and I don't need to add much size there, so not much heavy arm movements.
    I am a volume junkie but like you I also enjoy lifting heavy stuff and getting stronger.
    Easy for you guys to rock that in the gym. Not so easy for a small fry girl like me (110 lbs). Every time I lift heavy I seem to revoke a few man cards in the process. Poor guys need to step up their game IMO.
    Good thing my husband is a green beret and isn't easily intimidated. He once stopped a meeting with a bunch of engineers to share one of my text messages that I sent him: I had ripped 215 off 4" blocks for a double, calculated my 1RM just over his body weight, meaning I could easily drag him out of a burning building. He told me the whole room went silent for a moment and then erupted into laughter. LOL.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  13. #13
    RX MEMBER BigZero's Avatar
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    Quote Originally Posted by Sunnyday View Post
    I am a volume junkie but like you I also enjoy lifting heavy stuff and getting stronger.
    Easy for you guys to rock that in the gym. Not so easy for a small fry girl like me (110 lbs). Every time I lift heavy I seem to revoke a few man cards in the process. Poor guys need to step up their game IMO.
    Good thing my husband is a green beret and isn't easily intimidated. He once stopped a meeting with a bunch of engineers to share one of my text messages that I sent him: I had ripped 215 off 4" blocks for a double, calculated my 1RM just over his body weight, meaning I could easily drag him out of a burning building. He told me the whole room went silent for a moment and then erupted into laughter. LOL.

    Lol. We have a couple of tiny-looking girls in my gym who out-work most of the guys, especially in the squat rack. Most dudes in my gym are lazy "everyday is arm day" types.

  14. #14
    OLYMPIAN Sunnyday's Avatar
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    ^^That seems to be the case in most commercial gyms. Every day is an upper body day. Only the dedicated people train legs with vengeance.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  15. #15
    RX MEMBER BigZero's Avatar
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    8/26

    Leg day

    First day squatting in 6 years. Had both knees scoped almost a year ago.

    single leg extensions (warm-up)

    20 x 20
    20 x 20
    30 x 20
    30 x 20

    Body-weight squats

    20 reps
    20 reps
    20 reos

    Barbell squats

    45 x 15
    45 x 15

    Smith machine squats

    95 x 10
    95 x 10
    135 x 10
    135 x 10
    135 x 5

    seated leg curl

    70 x 20
    120 x 15
    130 x 15
    140 x 15

    standing single leg curl

    30 x 15
    35 x 12
    40 x 12
    45 x 10
    30 x 20

    single leg press

    25 x 15
    30 x 15
    35 x 15
    30 x 15
    25 x 15

    totally blown out by the re-introduction to squatting. had to descend the gym stairs like a 90 year old, sideways holding on for dear-life.
    Back to it in a few days.

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