Big-Z's Log

[Samoan-Z]

Jan, 13th 2009

[Machine Preacher Curls]

1 x 10 @ 45 lbs.
1 x 10 @ 60 lbs.
1 x 10 @ 80 lbs.
1 x 10 @ 100 lbs.
1 x 20 @ 60 lbs.

30 sec rest inbetween sets.

[EZ Bar Cable Curls]

1 x 12 @ 40 lbs.
1 x 12 @ 60 lbs.
1 x 12 @ 80 lbs.
1 x 12 @ 100 lbs.
1 x 12 @ 150 lbs.

[Ez Bar Preacher Curls]

4 x 8 @ 80 lbs.

[DB Shrugs]

1 x 12 @ 65 lbs.
1 x 12 @ 75 lbs.
1 x 12 @ 85 lbs.
1 x 12 @ 125 lbs.

[Dork Shrugs]

1 x 12 @ 45
1 x 12 @ 65
1 x 12 @ 75

[Machine Seated Rows]

1 x 12 @ 40 lbs.
1 x 12 @ 80 lbs.
1 x 12 @ 100 lbs.
1 x 12 @ 130 lbs.

[Weighted Decline Crunches]

4 x 15 @ BW + 35 lbs.
I got a new training partner.. my cousin ima beef him up for next year of high school football... best thing about him was his first question was. "Can you teach me to Squat?" I almost cried... simply beautiful.

Supps:
Muscle Tech: Creakic
Muscle Tech: Nitro Tech
Muscle Tech: Vapor
Muscle Tech: Vitacik
Muscle Tech: Cell Tech
GNC: Men's Sport Multi Vitamin
Gaspari: Superpump 250
Nutrex: Lipo 6x

 

[samutown]

Nice bic work dude!

 

[bambam55]

Nice workouts. Hows the diet going for ya? What exactally are Dork Shrugs?

 

[Maxmonzter]

damn big boi your strong as a bull

 

[Samoan-Z]

Nice workouts. Hows the diet going for ya? What exactally are Dork Shrugs?

Technically it's a upright DB row, pull up your traps as if shrugging and pull back your elbows behind you hold it for a split second and release, I read a study these are very effective at trap stengthening and development.

@ Max: Dude.... a bull ain't got shit on me lol, thxs for stopping by.

@ Samu: thxs bro.

 

[Natzo]

heavy ass training as usual! keep it up bro

 

[miamiracing]

big workout bro !

wtf are dork shrugs? explain... looks like you only used pussy weights on dem'

 

[Samoan-Z]

Jan 14th, 2009

Calf, Forearms an Abs.

[Standing Calf Raises]

4 x 20 @ 140 lbs.

[Incline Leg Press Calf Raises]

1 x 20 @ 250 lbs.
1 x 20 @ 465 lbs.
1 x 20 @ 780 lbs.
1 x 20 @ 940 lbs.
1 x 20 @ 1150 lbs. (PB)
1 x 20 @ 1300 lbs. (New PB)
1 x 20 @ 1455 lbs. (Well fuck another PB) :gaysign:

[Flat Leg Press Machine Calf Raises]

4 x 40 @ 175 lbs.

[Seated Calf Raises]

2 x 15 @ 225 lbs.
1 x 15 @ 315 lbs.

[Standing Pec Deck Wrist Curls]

1 x 25 @ 220 lbs.
1 x 25 @ 265 lbs.
1 x 25 @ 335 lbs.
2 x 25 @ 355 lbs. (PB and Burn! )

[DB 1 minute holds]

3 x 70 lbs. DB @ 1 min.
1 x 85 lbs. DB @ 1 min.

[Seated Wrist Curls]

4 x 15 @ 70 lbs.

[Recumbent Bike]

25 mins @ 360 cals burned.

[Slight Decline Crunches]

4 x 25 @ BW

[Full Decline Crunches]

2 x 20
1 x 8 (Fucking Cramp :bball

[Rotary Torso Twist Machine]

3 x 10 each side @ 140 lbs.

Awesome workout... nuff said.


Supps:
Muscle Tech: Creakic
Muscle Tech: Nitro Tech
Muscle Tech: Vapor
Muscle Tech: Vitacik
Muscle Tech: Cell Tech
GNC: Men's Sport Multi Vitamin
Gaspari: Superpump 250
Nutrex: Lipo 6x

 

[skindnef]

Awesome PB's bro. Congrats!!!

 

[Lionheart]

Strong work as always bro,but..ehem..err what are Standing Pec Deck Wrist Curls!?

 

[El Freako]

Awesome PB session Z!

I'm with Marko on the pec-deck curls to? WTF?

 

[Samoan-Z]

I load the pecs dec machine, face the seat and pull the handles towards me and curl them using only my fingertips. I'll vid it sometime next week or week after.

 

[PrinceVegeta]

I registered for the dark throne online game! lets see what it is

 

[KurtyJ99]

So you doing the Arnold this year?

 

[Samoan-Z]

So you doing the Arnold this year?

ROFL I wish bro I wish. :gaysign:

 

[Samoan-Z]

Jan 15th 2009

Chest and Tris

Super Set!
[Cable Crossover]

1 x 12 @ 40 lbs.
1 x 12 @ 100 lbs.
1 x 12 @ 140 lbs.
1 x 12 @ 150 lbs.
1 x 20 @ 140 lbs.

[Dips]

1 x 10 @ BW
1 x 10 @ BW + 15 lbs.
1 x 10 @ BW + 40 lbs.
1 x 10 @ BW + 60 lbs.
1 x 35 @ BW

[Pec Deck, Flys]

1 x 10 @ 220 lbs.
1 x 10 @ 265 lbs.
1 x 10 @ 335 lbs.
1 x 10 @ 335 lbs.
1 x 10 @ 335 lbs.

[Pec Deck, Press]

1 x 10 @ 250 lbs.
1 x 10 @ 250 lbs.
1 x 10 @ 250 lbs.
1 x 10 @ 250 lbs.

[Standing Tricep Ext.]

1 x 12 @ 80 lbs.
1 x 12 @ 80 lbs.
1 x 12 @ 80 lbs.
1 x 12 @ 80 lbs.

[DB Tricep Ext.]

1 x 12 @ 65 lbs.
1 x 12 @ 85 lbs.

 

[jnutz19]

awesome session samoan.
them are some fucking crazy weights.

 

[Lionheart]

Nice way to murder your chest bro ,but when are you back doing heavy flats and inclines!?Seems like last few weeks you have done more of those crossovers/flyes.

 

[Samoan-Z]

Nice way to murder your chest bro ,but when are you back doing heavy flats and inclines!?Seems like last few weeks you have done more of those crossovers/flyes.

Shit bro you're right I wasn't even noticing that shit, I'll do em next session for sure. Thxs for telling me lol.

 

[Lionheart]

Shit bro you're right I wasn't even noticing that shit, I'll do em next session for sure. Thxs for telling me lol.

You better:bball: