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Thread: Big Zero's Big Log
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09-23-2015, 08:59 AM #31
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09-23-2015, 09:05 AM #32
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09-23-2015, 09:06 AM #33
9/18
legs
single leg extensions
25 x 20
30 x 15
35 x 15
30 x 15
back squats
135 x 15 x 2
185 x 10 x 2
190 x 10
high leg press for hams
45 per side x 20
90 per side x 20
135 per side x 20 x 2
extensions
100 x 15
150 x 15
200 x 10
seated leg curl
100 x 15
120 x 15
130 x 15
140 x 12
squats def feeling better
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09-23-2015, 09:11 AM #34
9/21
Shoulders
Hammer strength isolateral shoulder press
45 per side x 20 x 2
90 per side x 15
135 per side x 10
160 per side x 5
90 per side x 5
45 per side x 10
seated side dumbell raise
25 x 15
30 x 15
35 x 15
rear delt pec deck
100 x 15
105 x 15
110 x 12
115 x 10
front dumbell raise
20 x 15
25 x 15
30 x 15
close-grip machine incline press
120 x 15
200 x 15
220 x 15
dips
12 x 4
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09-23-2015, 09:18 AM #35
9/22
Chest/arms
Hammer Strength Decline press
45 per side x 15 x 2
90 per side x 15
135 per side x 12
160 per side x 8
90 per side x 8
45 per side x 10
standing cable flyes
30 x 15
40 x 15
50 x 15
45 x 15
30 x 15
Hammer strength incline press
90 x 12
135 x 12
160 x 8
135 x 5
90 x 5
Rope pushdown
50 x 20 x 2
70 x 20
80 x 20
75 x 20
70 x 20
seated overhead dumbell extension
50 x 15
70 x 15
80 x 12
100 x 12
reverse grip camber bar cable extension
100 x 12
110 x 12
120 x 10
dips
12 x 4
ez bar 21's
60
70
80
70
60
slowing down with arms as they are overwhelming my delts.
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09-23-2015, 07:59 PM #36
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10-07-2015, 06:39 PM #37
Oops...been slacking on my entries.
Just to update, today's AM/post-constitutional weight was 248 so I'm down 11 pounds. Still filling out my XXL shirts but my face is noticeably leaner and my waist is down about 2 inches judging by the sagging of previously tight jeans. Overall I feel great, though I am sweating like a bastard in the gym (keto and 1.5 gallons water). I have upped my cardio to 35 minutes a day.
Rock-on!
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