Get Huge Or Get Lost

[ZyklonB]

Here's yesterday's workout. I'll be honest, I was so sore I pussed out and didn't do the elliptical. Everything else - diet & lifting was on point and on schedule.

The weights are bit lacking, but all my focus is on keeping each rep slow and controlled...no jerking the weights, no cheating, all about form and the mind/muscle connection.

Morning Weight Training - Back/Traps

Strict BB Row (Wide Overhand):
1x20(BAR), 1x15(95), 1x12(135), 1x10(155)

One Arm DB Row:
1x20(60), 1x14(80), 1x9(85)

WG Lat Pulldowns:
1x18(100), 1x13(115), 1x9(130)

One Arm Seated Plate Loaded Rows:
1x15(45), 1x12(55), 1x10(70)

Stiff Arm Cable Pulldowns:
1x15(50), 1x12(70), 1x10(90)

Smith Shrugs:
1x20(90), 1x15(140), 1x12(180), 1x10(200)

Smith Upright Row:
1x15(50), 1x12(60), 1x10(70)

[ZyklonB]

Burned through yesterday's session in 25 minutes, legs are still nice and sore from Tuesday's lifting

Morning Weight Training - Hams/Calves

Hyperextensions:
1x10(BW), 1x10(25), 1x10(25)

Seated Leg Curls:
1x20(45), 1x15(55), 1x12(70), 1x10(85)

Prone Leg Curls:
1x10(80),1x10(100),1x9(120)

Alternating DB Lunges:
1x20(20), 1x20(40)

Seated Calf Raise:
1x20(90), 1x15(110), 1x12(130), 1x9(140)

LP Calf Extensions:
1x15(270), 1x15(360), 1x15(450)

[ZyklonB]

Thank God it's Friday, it's been a long ass week, but it's done. Wrapped things up with a killer arm workout and some fasted cardio, hope everyone has a great freaking weekend!

Morning Fasted Cardio
25 min jog/sprint on very hilly terrian pushing my two kids in their stroller....great workout

Afternoon Weight Training - Arms
CGBP:
1x20(BAR), 1x15(95), 1x12(135), 1x10(155)

V Grip Cable Pressdowns(Back Against Pad):
1x15(50), 1x12(70), 1x10(90)

Ezbar Skulls:
1x18(50), 1x12(60), 1x8(70)

Single Arm DB OH Extensions:
1x15(15), 1x12(17.5), 1x10(20)

Single Arm Reverse Cable Pulldowns:
1x15(30), 1x12(40), 1x10(50)

Ezbar Cable Curls:
1x20(50), 1x18(70), 1x15(90)

Alt DB Curls:
1x20(20), 1x14(25), 1x9(30)

BB Curls:
1x15(45), 1x12(65), 1x9(85)

Single Arm Cable Concentration Curls:
1x15(20), 1x12(30), 1x9(40)

Alt DB Hammer Curls:
1x15(35), 1x11(40), 1x9(45)

DB Wrist Curls:
1x15(20), 1x12(25), 1x10(35)

[ZyklonB]

Still doing my thing, took a week vacation down in Charleston, so when I got back last weekend, I restarted my 8 week training regime. I'm feeling good and leaning out, lost about an inch of the waist so far.

Goal is to see some lower abs by my b-day which is Aug 4th.

Here's recap of the last 3 days.

===Monday - Chest/Delts - 6/3/2013===

Fasted Cardio
Brisk Walk/Run Around The Block: 30 min

Lifting
HS Incline Chest Press:
1x30(50), 1x20(90), 1x15(140), 1x12(160), 1x10(180)

DB Press:
1x10(50), 1x10(60), 1x10(70)

BW Dips:
12,11,13

DB Flys:
1x20(20), 1x15(25), 1x10(35)

Strict DB Laterals:
1x15(20), 1x12(25), 1x10(35)

Reverse DB Flys:
1x15(20), 1x12(25), 1x10(30)

Alt DB Front Raises:
1x20(20), 1x18(25), 1x16(30)

Hanging Leg Raises: 23,18,16


===Tuesday - Quads/Calves - 6/4/2013===

Leg Ext Warmup:
2x25(100)

Smith Squats:
1x20(90), 1x15(140), 1x12(180), 1x7(270)

LP(Narrow Stance/Feet Turned Out):
1x15(270), 1x12(360), 1x10(450)

Leg Ext:
1x15(130), 1x15(145), 1x15(160)

Standing Smith Calf Raise:
1x15(180), 1x12(230), 1x10(270)

Ab Wheels: 21,16,13,11


===Wednesday - Back/Traps - 6/5/2013===

Fasted Cardio
Brisk Walk/Run Around The Block: 30 min

Lifting
Strict BB Row (Wide Overhand):
1x20(BAR), 1x15(95), 1x12(135), 1x10(175)

One Arm DB Row:
1x20(60), 1x14(80), 1x9(90)

WG Lat Pulldowns:
1x18(100), 1x11(130), 1x8(145)

One Arm Seated Plate Loaded Rows:
1x15(45), 1x12(70), 1x9(90)

Stiff Arm Cable Pulldowns:
1x15(60), 1x12(90), 1x9(110)

Smith Shrugs:
1x20(90), 1x15(140), 1x12(180), 1x9(200)

BB Upright Row:
1x15(75), 1x11(85), 1x9(95)

[The Joker]

Welcome back dude.

Shit is slow around here.

[The Joker]

Welcome back dude.

Shit is slow around here.

[ZyklonB]

Yeah so many ppl have migrated over to Facebook groups...I think the future is dim for forum style communication

[The Joker]

Lame. Facebook is lame.

[ZyklonB]

Yeah it gets annoying if only b/c of how addictive it is...I use it for my business but not much else.

[David Lees]

How's the program going Z?? My time is super limited these days with the laundry list of projects and work I am doing...

[Nate]

Happy Birthday Zyklon. Hope it's a good one.

[The Joker]

Yep. Happy birthday

[David Lees]

But was it his REAL birthday? That is the question!

[Nate]

But was it his REAL birthday? That is the question!

Has he been known to have many fake ones?

[ZyklonB]

I'm back from the dead. Been lifting but training has been spotty, nothing consistent. Look kinda shitty so now that life is calmed down a bit, it's time to get back to the iron some some serious discipline.
Hung out in some FB BB'er groups but wasn't quite the same as the MD crew

Off to train chest/delts.

MONDAYYYYYYYYYYY SUCKKKKKSSSSSSSS