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Reload this Page Zach Dirr's Pushing through Limits Log
Training and Diet Blogs Post your journal to help you keep track of your progress and goals. Receive support, suggestions, and guidance from other members.

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Default 09-30-2014, 05:07 PM

Smith machine military press
Plate raises
Steering wheels - Youtube Flex Lewis that is where I picked that up from.
Try doing front raises with the rope to help target the lower tie in lines with the bicep head groove.

I use a 15, 12, 10, 8 and then a burn out set at the very end of each exercise.

Just trying to throw out some different options for you to try.


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Default 09-30-2014, 05:22 PM

Here was a morning shot of a double bi after my morning weigh in at 219.8 lbs
Attached Images
File Type: jpg Picture 14.jpg (109.9 KB, 2 views)


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Default 09-30-2014, 07:12 PM

I actually started doing underhand front raises with a cambered bar (outta good ole Flex's book).

My front delts are fine, rear double bi they look massive. My problem from the front is making the side delts really pop with my arms down.

Those steering wheels look good though I'm def gonna throw those into some of my workouts!


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"If I'm gonna die tonight, if this weight is gonna kill me tonight, then so be it."
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Default 10-01-2014, 04:55 AM

Here was Mondays leg work:

Weighted step ups:
3 sets x 12 reps each leg using 45's

Single Leg Leg Press: 5 sets
180 x 15 each
270 x 15 each
340 x 15 each
410 x 15 each

Lying Leg Curl: 4 sets
2 sets @ 75 lbs x 15, 15
2 sets @ 80 lbs x 12, 12

Smith Machine Calf Raises:
Standard's : 4 sets of 25 reps
Toes Out: 4 sets of 25 reps


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Default 10-01-2014, 04:58 AM

Here was last night's Chest work:

Flat Smith Machine Press:
225 lbs x 15 reps
240 lbs x 12 reps
255 lbs x 10 reps
275 lbs x 8 but had to split it into 6/2

Incline DB Flye: 3 sets of 15 @ 40's
Flat Cable Flye: 3 sets of 20 using 35's focusing on squeezing the chest
Low to High Iso Flye: 4 sets of 15 reps @ 35's

Decline Smith Machine Press: 4 sets
225 lbs x 15 reps which felt really light
245 lbs x 12 reps
255 lbs x 10 reps
260 lbs x 8


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Default 10-01-2014, 10:40 AM

Nice work Zach!!!


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Default 10-03-2014, 04:16 AM

[ame="http://youtu.be/sSZ8wbjAu00"]http://youtu.be/sSZ8wbjAu00[/ame]


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Default 10-03-2014, 04:24 AM

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


The 40's felt really good. I felt strong through out the entire rep count. So, I decided that I was going to try the 45's. New PR here so I wanted to try it regardless of the turn out which I surprised by.


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Default 10-03-2014, 04:27 AM

[ame="http://youtu.be/lL0RUjeX0Ew"]http://youtu.be/lL0RUjeX0Ew[/ame]


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Default 10-04-2014, 05:38 AM

Here was last night's arm workout:

Straight Bar Pushdown's:
165 x 15
190 x 12
200 x 10
210 x 8

Rope Curls:
145 x 15
155 x 12
160 x 10
165 x 8

Single Arm O. H. Extensions
35 lbs x 15 per arm
40 lbs x 15 per arm
45 lbs x 12 per arm
50 lbs x 8 per arm

Straight Bar cable curl:
145 lbs x 15
150 lbs x 12 reps
155 lbs x 10
165 lbs x 8 reps

Reverse grip Pull downs:
110 x 15
120 x 15
130 x 15
140 x 15

Seated Hammer Curl:
35's x 15
40's x 15
45's x 10 reps per arm x 2 sets here.

Close grip bench press: 50 total reps or FAILURE
21 + 20 + 32

DB Rack - drop sets till failure
35's
30's
25's
20's
*Performed this twice to completely annihilate what I had left in the tank.

Absolutely exhausted and felt amazing afterwords. Arm pump was in full force.


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Default 10-06-2014, 11:56 AM

Nice work ZD


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Default 10-15-2014, 03:31 AM

EZ Bar Curls 4 x 8 inner grip x 8 wide grip
60 lbs x 1 set
70 lbs x 3 sets

Straight Bar Pushdown's
170 lbs x 15 reps
190 lbs x 12 reps
200 lbs x 2 sets of 10 reps

Preacher Curl
82.5 lbs x 15
102.5 lbs x 12 reps
122.5 lbs x 10 reps
142.5 lbs x 8 reps

Rope Pull downs
52.5 lbs x 4 sets of 20 reps

Chain Curls
Used 2 chains here x 15, 12, 12, 12

Single Arm Over Head Extensions using DB
50 lbs x 15 each
60 lbs x 15 each
70 lbs x 15 each
80 lbs x 12 each


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Default 10-15-2014, 03:39 AM

EZ Bar Full Front Raises
50 lbs x 8 as my warm up set
60 lbs x 8 reps x 4 sets as my working sets here.

Lateral Raises
40 lbs x 8 reps as a warm up set.
50 lbs x 8 reps x 4 sets.

Rear Delt Work
Used Reverse Flye on Peck deck here.
205 lbs x 9 reps
210 lbs x 8 reps
215 lbs x 8 reps
220 lbs x 8 reps

Military Press using DB's
75's x 10 reps
80's x 9
80's x 6
Dropped down to 65's to get more reps in here x 21 reps

BB Shrugs:
225 lbs x 8 reps with a 2 second hold at peak on each rep x 5 sets.


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Default 10-15-2014, 03:58 AM

https://www.youtube.com/watch?v=r-tsst-nvNE


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Default 10-15-2014, 04:32 AM

Had some down time yesterday for about 45 minutes so I got in some hamstring work:

Single Leg Lying Ham Curl: 100 reps total on each leg focusing on squeeze.

Straight Leg BB Dead lifts:
225 lbs x 4 sets of 10 reps


Get BIG or go home!

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