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Thread: Big Zero's Big Log
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08-21-2015, 06:14 PM #1
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.
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08-21-2015, 06:16 PM #2
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
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08-23-2015, 07:27 AM #3
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
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08-23-2015, 08:08 AM #4
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
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08-23-2015, 03:42 PM #5
Good work there!! I'm in on this for sure
Sent from my iPhone using TapatalkDON'T BE AVERAGE!!!
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08-24-2015, 09:25 AM #6
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.
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08-24-2015, 09:32 AM #7
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
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08-24-2015, 10:08 AM #8
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
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08-26-2015, 09:12 AM #9
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
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08-26-2015, 09:22 AM #10
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
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08-26-2015, 09:27 AM #11
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08-26-2015, 09:43 AM #12
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
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08-26-2015, 09:49 AM #13
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08-26-2015, 09:53 AM #14
^^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
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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08-27-2015, 08:57 AM #15
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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