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Default 06-25-2014, 03:40 PM

[ame="http://youtu.be/Q6Oj1JUVp8o"]http://youtu.be/Q6Oj1JUVp8o[/ame]


Get BIG or go home!

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Default 06-25-2014, 03:41 PM

[ame="http://youtu.be/a4EejPq4biY"]http://youtu.be/a4EejPq4biY[/ame]


Get BIG or go home!

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Default 06-29-2014, 10:41 AM

Here was yesterdays 6/28 workout:

EZ bar curl : 10, 20, 10 x 3 sets
weight used: 80, 45, 80

Incline Skull crushers: 10, 20, 10 x 3 sets
weight used: 140, 120, 140

Concentration Curls Superset by Rope Pushdowns = 100 reps each
curls weight: 110 lbs
rope pushdowns: 57.5 lbs

Straight bar wall curls : 4 sets of 10 reps (55,65,75,85 lbs used)
SUPERSET BY
Weighted Dips : 20, 20 x 4 sets (started with 2 chains, then dropped to 1)


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Default Candid image - 06-29-2014, 10:56 AM

Here is a picture captured during the last set of straight bar curls at the end of the workout.
Attached Images
File Type: jpg Straight bar wall curl.jpg (40.4 KB, 2 views)


Get BIG or go home!

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Default 06-30-2014, 02:27 PM

Monday Chest day: Back on track after a off week last week with hit or miss workouts from traveling a lot last week.

"All Day" by Ryan Hughes

Weighted Dips: 20, 20 x 3 sets
Decline Chest Press: 6,8,12,15,20

Flat Press (50 total reps) SUPERSET by Flat DB Flye (50 total reps)
Incline Press: 3 sets x Failure (used lighter weight to focus on muscle contraction through out movement)

Morning weight: 218.4


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Default 07-02-2014, 10:20 AM

"Get DENSE" by R.H.

Barbell back extesions: 15,12,10,8,6,4
wt used 135,155,185,205,225,245

Rope Face Pull's: 4 sets x 20 reps (increasing weight each set)
wt used: 110,120,130,140

SA Reverse Peck Deck: 4 sets x 20 reps (increasing weight each set) 20,25,30,35

Incline Bench DB Rows: 12,10,8,6
wt used: 45's,50's,55's,60's

EOW: Bent Over Reverse Cable Cross overs 100 total reps


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Default 07-02-2014, 11:23 AM

http://youtu.be/n-lxJxB8PvE


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Default 07-02-2014, 11:24 AM

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


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Default 07-02-2014, 11:47 AM

[ame="http://youtu.be/SLmL8TIzQHU"]http://youtu.be/SLmL8TIzQHU[/ame]


Get BIG or go home!

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Default 07-03-2014, 05:35 AM

Last night's leg session:

BB Squat: 20,15,12,10,10,10,10
wt use: 135,225,275,295,305,315,320

DB Lunges: 3 x 15 SUPERSET by Stiff Leg Deadlifts 3 sets x 10 reps (increasing wt)
wt used: Lunges (30's) / S.L. Deadlifts (135,185,215)

Leg Extensions (3 x 12) SUPERSET Hamstring Curl (3 x 12)
wt used: Leg ext. (70,80,90) / Ham Curl (70,80,100)

EOW: Leg Press: 75 total reps
wt used: 400 lbs


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Default 07-07-2014, 11:54 AM

Shoulder Day 7-7-2014
morning weigh in was at 222.4 lbs

DB Shoulder Press 4 sets x 20 reps increasing weight each set.
wt used: 45's, 50's, 55's,60's

Straight Bar Cable Front Raise: 10, 10, 10, x 3 sets
weight used: 75,70,65

Plate Front Raises: 3 sets of 15 reps (used 45 lb plate here)

Rear DB Lateral Raises: 4 sets x 12 reps increasing weight each set.
wt used: 20's,25's,30's,35's

Lateral DB Raises: 4 sets of 20 reps
wt used: 20's,25's,30's,35's

EOW=Straight Bar Cable Upright Rows: 100 total reps here to finish off the shoulders today.


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Default 07-07-2014, 01:16 PM

[ame="http://youtu.be/lLBtbCMN9vA"]http://youtu.be/lLBtbCMN9vA[/ame]


Get BIG or go home!

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Default 07-07-2014, 01:19 PM

[ame="http://youtu.be/FHpOWTV2cmg"]http://youtu.be/FHpOWTV2cmg[/ame]


Get BIG or go home!

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Default 07-07-2014, 01:20 PM

[ame="http://youtu.be/3fwr2UN7uUo"]http://youtu.be/3fwr2UN7uUo[/ame]


Get BIG or go home!

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Default 07-08-2014, 01:23 PM

[ame="http://youtu.be/qfdT761BKjo"]http://youtu.be/qfdT761BKjo[/ame]


Get BIG or go home!

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Default 07-08-2014, 02:13 PM

Flat DB Press
10, 10, 10, 10 x 3 sets
weight used: 50's, 55's, 60's, 50's (performed as a drop set)

Decline Cable Flye: 3 sets x 10, 20, 30
10 reps x 55's
20 reps x 45's
30 reps x 35's

Incline DB Flye: 3 sets of 15 reps increasing weight with each set.

Bench Dips performed with Bodyweight only x 100 total reps

Flat DB Press: 3 sets x Failure
weight used: 50's x 3 sets of failure (25,25,27)


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

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Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 07-10-2014, 08:08 PM

[ame="http://youtu.be/XDeDMKv5Fhg"]http://youtu.be/XDeDMKv5Fhg[/ame]


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 07-10-2014, 08:10 PM

[ame="http://youtu.be/ItacMOhR8wE"]http://youtu.be/ItacMOhR8wE[/ame]


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 07-10-2014, 08:15 PM

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Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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Default 07-10-2014, 09:28 PM

http://youtu.be/Or-fLLiUeVM


Get BIG or go home!

Believe in YOU! Get up & create your own success!!

https://www.facebook.com/eliteperformancellc

Zach "STAT" Dirr - 'cause when I hit the gym, PRECISION is the only OPTION.
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