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Default 05-16-2014, 07:09 AM

WIde grip lat pulldowns = 15, 12, 10, 8, 6
weight used: 120,130,150,165,180

Single arm DB Row: 15, 12, 10, 8, 6 = knuckles facing forward instead of facing body
weight used: 55, 60, 65, 70, 85

BB BO Row = 15, 12,2 10, 8 SUPERSET by Wide Grip Seated Cable Row 4 sets x 20 reps

EOW: Narrow Grip Pull-downs = 50 total reps focusing on muscle contraction at the bottom of each rep.


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Default 05-21-2014, 11:11 AM

http://http://youtu.be/bRXvgbSCAf8


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Default 05-21-2014, 11:14 AM

Here was today's shoulder work:

Pre-exhaust method used today:

Front DB Raises: 10-12 reps Superset by Military Press 8-10 reps x 4 sets

Mid Delt Cable Raise: 4 x 20 using good form and squeeze here till failure.
Rear Delt Flye: 4 x 20 using good form and squeeze here till failure.

Above link is for critique on off season shape. Weight is still at a solid 203-205 lbs day by day.


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Default 05-26-2014, 07:54 AM

Active warm up pre exhaust
leg extensions x 10 reps x 5 sets
walking lunges x 30 feet x 5 sets

Superset Barbell Squats with Smith machine calf raises
BB squat x 12 reps
Calf Raises x 20 focusing on full range movement

Superset leg press with calf raises on the leg press sled
leg press x 16 reps
calf raise x 20 reps or failure

Tri set
RDL's x Lying leg curl x standing BB calf raise
RDL's x 8 reps
leg curls x 10 reps
Standing BB Calf Raise x 12 reps till failure

Biked 5 miles to the gym and then 5 back home. Needless to say I was exhausted by the time I got home.


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Default 05-29-2014, 07:42 PM

Any shows planned for this year... we'll have to meet up and I can let you try a few things.


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Default 06-01-2014, 02:59 PM

Nice workouts! Keep up the good work!
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Default 06-16-2014, 02:29 PM

[ame="http://youtu.be/fWnq9yyQbKM"]http://youtu.be/fWnq9yyQbKM[/ame]


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Weighted Dips
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Default Weighted Dips - 06-16-2014, 03:16 PM

Here was a shot captured during weighted dips last Friday.
Felt great!!
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Default 06-17-2014, 03:35 PM

Arm Day today :

Lying DB Tricep Extensionv(4 sets x 15 reps) Superset by Close grip Bench Press (4 sets x 20)
--> Increasing weight each set.
Reverse Grip EZ Bar Curl (4 x 15) Superset by Single Arm Preacher DB Curl (4 x 10)

Cable Kickbacks (30, 20, 10, 10) Superset by Decline Skull crushers w/ Press (10, 20 x 4)
I would increase weight each set. Skull crushers would be first x 10, then go into the decline db press for 20 reps.

Alt. DB Curl (15,12,10,8) Superset by Rope Curls (10, 20 x 4)
Same as above.

Morning weigh in was 214. 0.


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Default 06-18-2014, 04:52 PM

Back work done this afternoon:

Wide grip Lat pulldown's : 20,15,12,10,8,6,8,10,12,15,20
Off set with my lifting buddy, Only down time was while the other person was pumping out the reps.

One arm cable row (4 sets x 12 reps) Superset by Straight Bar Pulldown's (4 sets x 12 reps)

DB One Arm Rows:
12 - 75 lbs
10 - 85 lbs
8 - 95 lbs
6 - 105 lbs
4 - 120 lbs

Wide Grip Chain Pull-ups: 100 reps
*Performed as many as possible with chain on, then dropped chain and continued to pump out as many as possible until target number of 100 was hit.


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Default 06-19-2014, 02:43 PM

Leg workout this afternoon:

Chair squats: 12, 10, 8,8,8,8
Barbell Lunges : 4 sets of 10 reps increasing weight each set.

Close Foot Leg Press (4 sets of 25 reps) Superset by DB Squat Jumps (4 sets of 15 reps)
weight used:

Leg Press: 180,270,360,410
DB Squat Jumps: I used 25's on this.

Lying Leg Curl (15, 12, 10) Superset by Leg Extension (12, 10, 8)
weight used:

Leg Curl: 45, 70,95
Leg Extension: 95,105,115
*On these I was holding for a 3 seconds at top of each rep per lift.

Weight: 213.6


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Default 06-19-2014, 02:44 PM

[ame="http://youtu.be/AfHdlpVR4HY"]http://youtu.be/AfHdlpVR4HY[/ame]


Get BIG or go home!

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Default 06-19-2014, 02:44 PM

[ame="http://youtu.be/SsIJdbl9WpM"]http://youtu.be/SsIJdbl9WpM[/ame]


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Leg Shots Updated
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Default Leg Shots Updated - 06-20-2014, 09:42 AM

Take a look at the clips I took from the a short posing practice this morning.
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File Type: jpg Picture 12.jpg (83.2 KB, 0 views)


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Default 06-20-2014, 01:56 PM

[ame="http://youtu.be/h4k1fm10LYo"]http://youtu.be/h4k1fm10LYo[/ame]


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Default 06-20-2014, 02:22 PM

[ame="http://youtu.be/hM0kHahXVA0"]http://youtu.be/hM0kHahXVA0[/ame]


Get BIG or go home!

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Default 06-20-2014, 02:23 PM

[ame="http://youtu.be/iRuSymMBHU0"]http://youtu.be/iRuSymMBHU0[/ame]


Get BIG or go home!

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Default 06-20-2014, 02:23 PM

[ame="http://youtu.be/DyWb1YkXuhU"]http://youtu.be/DyWb1YkXuhU[/ame]


Get BIG or go home!

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Default 06-25-2014, 11:45 AM

Here was this afternoon's chest work:

Decline Pushups: 150 reps
Flat grip Bench Press: 15, 12, 10, 8, 6, 4
wt used:
15 @ 185 lbs
12 @ 205
10 @ 225
8 @ 250
6 @ 270
4 @ 290

Dips: 100 total reps ( I split 50/50 = 50 weighted/ 50 BW)
Decline DB Pull-over: 3 sets of 15 reps
Peck Deck: 50 reps EOW - focusing on squeeze and control of movement.


Get BIG or go home!

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Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 06-25-2014, 11:48 AM

http://youtu.be/X5BHP9c-W18


Get BIG or go home!

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