Big-Z's Log

[Samoan-Z]

On Friday I usually train my back or my legs, depending on which is more dire need of work. So im going to post my results of Friday.
Friday, Oct 3 2008.
30 minutes bike cardio
15 minutes Stretching

[Leg Press]
20 x No weight (Getting the movements right, visualizing my movements with the weight as well as warming up.
20 x 265 lbs. (Warming up)
20 x 445 lbs. (Semi Warm up starting to feel a bit of the burn)
14 x 625lbs. (Actual workout I intended to get fifteen but didn't work out.)
(At this point in the workout I took and extended break to decide to stay where I was or continue on the heavier path.... ended up taking a shit coming back and going on the heavier path.)
12 x 805 (I did this for 2 sets, with knee wrap support, it kicked my ass)
(At this point I ran out of room on the leg press machine so I had to grab a pair of 50 lb. dumbbells and put em on top to make up for the weight with 2 more plates I could squeeze on.)
7 x 995 (Almost thought I died half way through could have got one more but the machine was rusty... or that is wishful thinking hehe)
[Note: Unless specified break in between sets was about 1-2 minutes]
After that
I took about a 5 minute breather, and put away the knee wraps and belt, and moved on to the leg ext. machine.

[Leg Ext.]

These are really an ass kicker at high reppage especially after already destroying the legs in a leg press and squat, which is what my intention is.. since it is a machine I am unable to actually know the weight so i go by plates. (not the 45lb plates the plates in the machien you stick the pin into)

20 x 4p (got a good burn here and the leg were tight and swollen.)
20 x 8p (Ouch!)
15 x 10p (I tried my best to get twenty but on that fifteenth I had to tap for reps.)
15 x 14p (This just about took all i had left to give to get through and it burned like hell, was also the last set.)

([Wall squat] these are the nastiest damn things you can do after a leg workout, the sit with my legs in a 90 degree angle and push my back aginst the wall and stay there for as long as possible, for extra effort i held a 35 lb plate on my lap and held it for about a minute and 10 or 12 seconds... i'll take the 12 seconds.)

I had wanted to work my hamstrings but i felt a little pain on the last set on the leg press so kept it out for this day, so kept it short and sweet, I'll be re-posting my bench results for my workout on monday.

 

[Samoan-Z]

Monday, Oct 6th 2008

Overview: Alright target areas today were to hit the delts, traps and chest. all while avoiding too much strain on the triceps, as I got plans for them on weds.

[Incline BB Press]

2 x 12 @ 135lbs. / 61.36kg
2 x 10 @ 225lbs. / 102.27kg
2 x 10 @ 255lbs. / 115.91kg
1 x 8 @ 225lbs. / 102.27kg

[DB Flat Bench]

2 x 15 @ 90lbs. / 40.91kg
2 x 10 @ 100lbs. / 45.45kg
2 x 8 @ 100lbs. / 45.45kg

[Side Delt DB Raises]

2 x 20 @ 20lbs. / 9.09kg
2 x 15 @ 30lbs. / 13.64kg
2 x 12 @ 40lbs. / 18.18kg
2 x 10 @ 50lbs. / 22.73kg

[DB Military Press]

2 x 12 @ 50lbs. / 22.73kg
2 x 10 @ 60lbs. / 27.27kg
2 x 8 @ 65lbs. / 29.55kg

[Rear Delt DB Flys]

2 x 20 @ 30lbs. / 13.64kg
2 x 15 @ 30lbs. / 13.64kg
2 x 12 @ 45lbs / 20.45kg
2 x 10 @ 30lbs / 13.64kg
2 x 20 @ 15 lbs. / 6.82kg

[DB Dork Shrugs]

2 x 15 @ 75lbs. / 34.09kg
2 x 10 @ 85lbs. / 38.64kg
2 x to failure @ 45lbs / 20.45kg

Total time: 1 hour and 56 minutes.
Conclusion: this was an ass kicker plain and simple.

 

[Samoan-Z]

Well I noticed that in the midst of posting my workout's people know a bit of nothing about me or my work-out agendas so here I go.

Everyone calls me Big-Z, Currently Im 6'2" or 190cm for you metric guys, Im 325lbs./147.7kg.

In high school I was introduced into competitive power lifting which is compromised around lifting the most amount of weight in the bench, dead lift and squat. this was a great means of power for playing football especially as a lineman the power i had was incredible. I set state records in all 3 lifts and the total in the NASA meets, as a high school entry. So most of my career had been built around the low rep high weight mentality, and recently since 06 I been doing nothing but school and sitting around and instead of letting my body fall into disarray I decided to begin a regiment of weight loss and lifting and I picked up a FLEX magazine with Jay Cutler and Dexter Jackson and I was hooked for physique.

By this upcoming, April or May I want to try and get down from current 325 to a nice 280-260. I recently went to the sports clinic and was told my BF percentage was 24% and due to my muscle structure I would not be able to go below 250 if I continued to lift so as every other lifter power or BB would say... so what just getting rid of the fat then. I began attempting to eat 6 meals a day and do 30 mins cardio before workout, hardest part being the meals so I usually carry granola bars with me to school, and whey protein shakes I usually consume roughly... 180-250 grams of protein a day money isn't an issue it's usually time.

Any comments would be greatly appreciated for this BB Noobie.

 

[philosopher]

Damn bro you are hyoooge 147,7kg

Welcome to the log section Big-Z

 

[Natzo]

welcome to logS big-z!!


keep it up!

 

[Big_Guns_Lance]

Welcome to the logs man

Your HUGE.

 

[Samoan-Z]

Yep will do looking forward to a hellish Bi and Tri on Weds, keep ya posted.

 

[Samoan-Z]

Synopsis: Alright I left by workout book at home so i had to make up work outs at the gym so here we go.

[Warm-up]

• 30 minute treadmil
• 15 minute stretch and abs.

Tri-set, Standing DB Curls.

• 45lb. x 15
• 35lb. x 15
• 25lb. x 15

(Now the actual workout starts)

(Tri-Set/ Triple Superset)

[Standing Curl Bar Curls]

4 x 8 @ 85 lbs.

[Reverse Grip Curl Bar Curls]

4 x 8 @ 100 lbs.

[Seated alt. arm DB curls]

4 x 8 @ 25 lbs.
--------------End of Tri-set---------

[Preacher Cable Curl Bar Curls]

2 x 20 @ 25 lbs.
2 x 15 @ 45 lbs.
2 x 15 @ 55 lbs.
2 x 15 @ 85 lbs.

[Standing Cable Rope curls]

2 x 45 @ 45 lbs.
2 x 30 @ 60 lbs.

[Concentrated Preacher Arm Curls]

1 x 60 @ 20 lbs.
1 x 60 @ 20 lbs.
1 x 52 @ 20 lbs.

[Extra Cable rope Curl, for extra burn]

1 x 9 @ 40 lbs.

[Cable Tricep rope Overhead] <--- dunno the real name.

4 x 25 @ 150 lbs.
2 x 20 @ 100 lbs.

[Tricep Cable Pushdown]

2 x 20 @ 100 lbs.
2 x 20 @ 150 lbs.
1 x 60 @ 80 lbs.

[Seated DB Tricep Ext.]

1 x 12 @ 55 lbs.
1 x 12 @ 65 lbs.
1 x 12 @ 85 lbs.
1 x 6 @ 90 lbs.
1 x 4 @ 120 lbs.

[DB donkey kickbacks]

4 x 12 @ 35 lbs.

[Forearm BB Curls]

4 x 12 @ 75
2 x 8 @ 135

[DB holds]

4 x 65 lbs. held for 30 seconds
3 x 85 lbs. held for 30 seconds
2 x 90 lbs. held for 30 seconds
2 x 120 lbs. goal hold for 30 seconds <-- was for grip failure, I exceeded 30s.

Total time: 2 hours and 10 minutes

 

[Samoan-Z]

Anyone know of a good way to work the abs I do crunches but i don't think it's working.

 

[El Freako]

Anyone know of a good way to work the abs I do crunches but i don't think it's working.

Cable crunches, reverse crunches, hanging leg raises. These all hammer my abs big time. Also squats are a great core workout too.

 

[PistolPete]

I agree with El freako on the abs. I do 3 sets cable rope crunches (8-12 reps). Hanging leg raises with a light DB in between my feet (8-12 reps). Then I do Side crunches for the obliques supersetted with a trunk twist. I do the oblique work with high reps and no extra weight because I want to keep the obliques tight and refined rather than building muscle on them. Try to work your 6 pack like any other muscle though HEAVY! Your abs are essentials a thin sheet of muscle, If you gain a little bit of muscle to them they stick out a bit, and appear to be more cut then a flatter version of an abdominal.

 

[Samoan-Z]

First of thanks of PistolPete and El Freako, for ab advice tried it today after my cardio and got a totally different type of ab fatigue instead of the brun it was like a pumped and leave it alone.

Alright on today's workout was based for upper back and lower back.

October 10th, Friday 2008

[Traditional BB Deadlift]

2 x 20 @ 135 lbs
2 x 12 @ 225 lbs
2 x 12 @ 315 lbs
1 x 7 @ 405 lbs <--Tried for twelve, maybe next time.
1 x 1 @ 500 lbs

[Lat Push Downs]<--------Superset------> [Lat Pull Downs]
4 x 20 @ 65 lbs. <------------------------> 4 x 10 @ 175lbs.

[DB Dork Shrugs]

4 x 20 @ 35 lbs.
2 x 12 @ 45 lbs.

[BB Rows]

2 x 15 @ 135 lbs.
2 x 12 @ 225 lbs.
1 x 8 @ 275 lbs.

[DB Deadlift] <-- to push out any extra energy left in lower back
2 x failure @ 120 lbs DB
1 x Failure @ 90

Total Time: 2 hours and 2 minutes.

Yea... my back hurts but my lats are looking awesome.

 

[Hypocrisy86]

awesome work man, keep it up. visualizing sure does help!!

 

[El Freako]

1 x 7 @ 405 lbs <--Tried for twelve, maybe next time.

Those are crazy rep numbers you're aiming for with deads, especially with that weight. I never do more than 3-5 reps.

 

[Samoan-Z]

Those are crazy rep numbers you're aiming for with deads, especially with that weight. I never do more than 3-5 reps.

Yea... I prolly could have if I didn't burn out on the 315's i think i shoulda done one set... and tried the 405 for 2 x 12.

I heading to get a deep tissue message tommorow my lower back feels like stone.

 

[El Freako]

Try doing a deadlift routine like Smolov Jr where you DL 4x per week. Your back will feel something beyond pain after that.

I need to find me a good masseuse one day, my wife's hands just aren't strong enough.

 

[Samoan-Z]

Try doing a deadlift routine like Smolov Jr where you DL 4x per week. Your back will feel something beyond pain after that.

I need to find me a good masseuse one day, my wife's hands just aren't strong enough.

Lay on your stomach bust out some oil and have her use her bodyweight to press down instead of squeezing, alot more effective.

 

[Samoan-Z]

Well didn't need to work legs but they were complaining that my back was getting all the attention yada yada and it gave me a chance to kick in some cardio.

[Weighted BB Lunge Walks]

15 Lunges with just the Bar
15 Lunges with 115 lbs. or 52.27kg
2 x 15 Lunges with 135 lbs. or 61.36kg

[Weighted Stadiums] Ran up and down a flight of stairs with 50 lbs. plates in each hand.

2 x 10 up the stairs.

[DB Farmers Walk]

1 x 400 meters walk w/ 100 lbs or 45.45kg DB's

lol after the Farmers walk I almost puked, and ripped a callus. :angrydude:

 

[philosopher]

Nice GPP session Your legs must be fried after that session

 

[Samoan-Z]

Nice GPP session Your legs must be fried after that session

fried would be a understatement ... but i got my leg workout in lol.