Big-Z's Log

[Samoan-Z]

You need to strip your title as Log King and replace it as Volume King.
Is there a legitimate reason you prefer to train this way? Or do you just like the pump? I could be missing something here and you are trying something, this is my first time to your log and looked at a few pages of sessions.
You are a big guy, but you are a big guy naturally. I think your strength and size gains would come much faster if you lowered the volume drasitcally.

I think you may be correct but I am going to keep it this volume until 2nd to 3rd week of march when I begin my cycle of Win and T-Bol (first one ).
And move the reppage down to around the 6-8.

But I will heed your advice bro, thanks for stopping by.

Same for everyone Reps coming to all later tonight.

 

[Samoan-Z]

Feb 23rd, 2009

Chest BIATCHES!

[Bent Forward Cable Crossovers]

7 x 10 @ 60 lbs.

[Flat Bench Cable Crossovers]

5 x 10 @ 60 lbs.

[Decline DB Press]

2 x 10 @ 65 lbs.
1 x 10 @ 85 lbs.
1 x 10 @ 100 lbs.
1 x 10 @ 125 lbs. (Light Weight Baby!)

[Flat BB Press, Paused Reps]

2 x 10 @ 225 lbs.
2 x 10 @ 275 lbs.
1 x 8 @ 315 lbs.

[Machine Flys]

1 x 10 @ 220 lbs.
1 x 10 @ 300 lbs.
1 x 10 @ 325 lbs.
1 x 10 @ 365 lbs.
1 x 6 @ 385 lbs.

[Chest Press (Outside Grip)]

3 x 10 @ 200 lbs.
2 x 10 @ 225 lbs.

[Chest Press (Inside Grip)]

4 x 10 @ 180 lbs.
1 x 7 @ 180 lbs.

Awesome chest session.

 

[Adam23]

that 125 lbs decline DB press looks awesome bro (Light Weight Baby)

keep it up big-z

 

[bambam55]

Great chest session there bro, just curious why do you do the cables before the compound lifts like bench and decline, is that just to isolate and pre-exhaust the muscle group

 

[Samoan-Z]

Great chest session there bro, just curious why do you do the cables before the compound lifts like bench and decline, is that just to isolate and pre-exhaust the muscle group

Yea wanted to isolate the muscles, and work them to a pump before hitting a compound excerise cause we had to do triceps.... for the PM workout, log coming up...now.

 

[Samoan-Z]

Feb 23rd 2009

Triceps!



[Close Grip Bench]

2 x 10 @ 225 lbs.
4 x 10 @ 275 lbs.
1 x 10 @ 315 lbs.

[Dips]

1 x 10 @ BW
1 x 10 @ BW + 30 lbs.
3 x 10 @ BW + 45 lbs.
1 x 10 @ BW + 15 lbs.

[Skull Crushers]

3 x 10 @ 155 lbs.
2 x 10 @ 135 lbs.

[DB Tricep Ext.]

1 x 10 @ 100 lbs.
4 x 10 @ 125 lbs. Light Weight!

[Bent over cable robe ext.]

5 x 15 @ 140 lbs.

[Seated Bench Dips]

1 x 32 @ BW
1 x 29 @ BW
1 x 22 @ BW + 15 lbs.
1 x 22 @ BW + 45 lbs.
1 x 17 @ BW + 65 lbs.

[Close Grip Bench] - for shits and giggles.

4 x 10 @ 225
1 x 9 @ 225 thxs Dridders.

 

[philosopher]

Strong CGBP you got there Z

 

[PistolPete]

Damn Samoan. You did both of those sessions in one day?! Your a beast man. I wish I could recover like that!! Great sessions all around, strong as hell all the way through.

 

[Samoan-Z]

Feb 24th 2009

AM Session Short and sweet.

Lower Back Focus

[Rack Deadlifts, Lock Outs]

1 x 10 @ 135 lbs.
1 x 10 @ 225 lbs.
1 x 10 @ 315 lbs.
1 x 10 @ 405 lbs.

[Good Mornings] - Fist time Doing these

1 x 10 @ bar
1 x 10 @ 65 lbs.
1 x 10 @ 135 lbs.
2 x 10 @ 205 lbs. Light Weight!

that's about it.

 

[Kanav]

god damn z, HUGE amounts of volume

 

[El Freako]

Huge weights for the volume in all your sessions dude, keep it up.

 

[Adam23]

those Rack Deadlifts are awesome, keep it up big dog

 

[miamiracing]

uber workouts bro! CANT WAIT TO SEE LEG SESSION !!!

 

[skindnef]

Great as always Z!
So did you ever break the "300" mark?

 

[Samoan-Z]

Feb, 24th 2009

PM Session

[Lat Pulldown]

5 x 10 @ 200 lbs.

[Underhanded Grip, Lat Pulldown]

5 x 10 @ 200 lbs.

[Lying Lat Pulldown] - Laying back pulling the bar down to chest.

5 x 10 @ 170 lbs.

[Seated Cable Row]

5 x 10 @ 200 lbs.

[Rear delt/lat Flys]

4 x 10 @ 200 lbs.
1 x 10 @ 160 lbs.

Biceps!

[Single Arm Cable Curl]

5 x 10 @ 100 lbs.

[Double Arm Cable Curl]

5 x 10 @ 140 lbs.

[EZ Bar Preacher curls]

5 x 10 @ 65 lbs.

[Single Arm DB Preacher Curls]

5 x 10 @ 40 lbs.

[Standing Cable Crossover Curls]

5 x 10 @ 60 lbs.

That's all folks.

 

[Till]

Foken hell! Awesome sessions, man. Really kicking that irons ass. The numbers are incredible. Please keep it up.

It really motivates me to get to the gym, down some Superchrage, put on some Lamb of God on the Ipod - and TRAIN!!!!

 

[Hypocrisy86]

Congrats on the work Sam
sorry havent been in the log section here in sometime

 

[Daniel Andersson]

God damn samoan Great stuff

 

[Samoan-Z]

Alright guys AM Weight trains sessions are done cause my training partner's work off id done with so he's working and again and we are back to regular ol' PM sessions.

But I will now do cardio everyday in the AM...like...today!

Feb 25, 2009

[Eppilltic Machine... how ever it's spelled.]

45 mins, 220 spm, 620 cals burned.

[Recumbent Bike]

15 mins 10 mph, 130 calls burn < --wtf

[Stairmaster]

Full resistance 2 mins... shit was hard.

roughly 800 carbs burned.

 

[miamiracing]

great workout but WHERE ARE TEH LEGZ !!! ? ?! ?! ?!!!