BigZeke’s Lifting Log

Incline DB Bench:
55×12x1
65×10x1
75×10x1
85×10x1
85×10x1
85×10x1

Smith Seated Shoulder Press (Counting Bar as 45lbs):
135×12x1
155×10x1
185×8x1
185×7x1
155×8x1

Straight Arm DB Side Laterals:
30×15x1
35×15x1
40×12x1

Incline Overhead Tricep Extentions [Cambered EZ Bar]:
25(2)x12×1
35(2)x10×1
35(2)x8×1
30(2)x10×1

Incline DB Flyes:
40×12x1
50×10x1
60×6x1

Duration: 76 minutes

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 654

Sumo Rack Pulls: (2nd Pin - Just Under Knee - All Reps Deloaded):
135×5x1
225×3x1
315×1x1
405×1x1
495×1x1
585×1x1
675×1x1
705×1x1 (PR)
715×1x1 (PR)
705×0x1
675×4x1

CG Hammer Grip Chins:
BWx12×1
BWx12×1
BWx8×1

Seated Cable Rows [V-Bar]:
220×12x1
240×12x1
260×12x1
280×8x1

BB Curls (Cambered EZ Bar):
25(2)x12×1
30(2)x12×1
30(2)x7×1

Bent Over DB Flyes:
45×15x1
55×15x1
55×12x1

Seated Calf Raises [Plate Loaded]:
150×20x1
150×20x1
150×20x1

Duration: 75 minutes

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 649

Sumo Rack Pulls: (2nd Pin - Just Under Knee - All Reps Deloaded):
135x5x1
225x3x1
315x1x1
405x1x1
495x1x1
585x1x1
675x1x1
695x1x1 (PR)
700x1x1 (PR)
675x4x1 (PR)

Hammer Grip Chin-Ups:
BWx12x1
BWx12x1
BWx10x1

Yates Rows:
135x15x1
225x12x1

BB Curls:
25(2)x12x1
25(2)x12x1
30(2)x12x1

Duration: 1 minutes

Incline DB Bench:
55×12x1
65×10x1
75×10x1
80×10x1
80×10x1
80×10x1

Smith Seated Shoulder Press:
135×10x1
155×10x1
185×6x1
185×8x1
185×6x1

Straight Arm DB Side Laterals:
30×15x1
40×15x1
35×15x1

BB Shrugs:
225×12x1
315×12x1
315×12x1

Incline Overhead Tricep Extentions (Cambered EZ Bar):
25(2)x12×1
30(2)x12×1
35(2)x8×1

Incline DB Flyes:
40×12x1
50×10x1
60×8x1

Duration: 78 minutes

18 Minutes Cardio - Elliptical Trainer - Manual
15 Minutes
Level - 16 (10 Minutes) 14 (5 Minutes)
3 Minutes - Cooldown
Level - 8 (1 Min) 6 (1 Min) 4 (1 Min)
Total Cals - 348

Sumo Rack Pulls (2nd Pin - Just Under Knee):
135×5x1
225×3x1
315×1x1
405×1x1
500×1x1
585×1x1
675×1x1
680×1x1 (PR)
685×1x1 (PR)
675×2x1 (PR)

CG Hammer Chins:
BWx12×1
BWx12×1
BWx12×1

Yates Rows:
135×12x1
225×12x1
225×12x1
285×8x1

BB Curls [Cambered EZ Bar]:
25(2)x12×1
30(2)x12×1
35(2)x8×1

Incline DB Curls:
35×9x1

Duration: 79 minutes

Incline DB Bench:
55x12x1
65x10x1
75x10x1
85x10x1
90x5x1
70x15x1

Smith Seated Shoulder Press:
135x12x1
155x10x1
165x8x1
175x6x1
185x5x1

Straight Arm DB Side Laterals:
30x15x1
40x15x1
50x15x1

Dips - Leaning Forward:
BWx8x1
BWx8x1
BWx6x1

Incline Overhead Tricep Extentions (Cambered EZ Bar):
25(2)x12x1
30(2)x8x1
30(2)x8x1
30(2)x8x1

Incline DB Flyes:
40x10x1
50x8x1
60x4x1

Duration: 76 minutes

Sumo Pulls from Blocks: (Just Under Knee):
135x5x1
225x3x1
315x1x1
405x1x1
500x1x1
585x1x1
675x1x1
635x1x1
635x1x1
675x1x1

CG Hammer Grip Chins:
BWx10x1
BWx10x1
BWx6x1

Paused Yates Rows:
135x12x1
225x12x1
225x12x1
185x15x1
185x15x1

Low Pulley Bent Over Cable Flyes:
40x15x1
50x15x1
60x12x1

Standing BB Curls: [Cambered EZ Bar]:
25(2)x12x1
30(2)x12x1
35(2)x9x1

BB Shrugs:
225x12x1
315x12x1
315x12x1
405x6x1

LifeFitness Hip Abduction:
140x15x1
160x15x1
180x12x1

Duration: 93 minutes

Incline DB Bench:
55x12x1
65x10x1
75x10x1
85x10x1
95x0x1
95x0x1
80x14x1
80x10x1

Smith Seated Shoulder Press:
135x12x1
155x12x1
185x5x1
185x5x1
135x10x1

Straight Arm DB Side Laterals:
35x15x1
45x15x1
55x10x1

CGBP:
135x8x1

Incline Tricep Extention (Cambered EZ Bar):
25(2)x12x1
30(2)x10x1
30(2)x8x1

Standing BB Curl (Cambered EZ Bar):
25(2)x12x1
30(2)x10x1
30(2)x8x1

Incline DB Flyes:
45x12x1
45x10x1
45x8x1

Weak, very weak.

Duration: 82 minutes

Conventional Rack Pulls:
135×5x1
225×3x1
315×1x1
405×1x1
495×1x1
585×1x1
590×1x1 (PR)
595×1x1 (PR)
600×1x1 (PR)
585×5x1 (PR)

Hammer Grip Chin-Ups:
BWx10×1
BWx8×1
BWx6×1

90* Bent Over BB Rows:
135×12x1
185×12x1

Yates Rows:
225×12x1
275×8x1

DB Static Holds (Time in seconds):
100×40x1

BB Curls (EZ Bar):
25(2)x12×1
30(2)x12×1
35(2)x12×1

Incline DB Curls (Paused at Top):
35×10x1

Bent Over DB Flyes:
35×12x1
45×12x1
55×12x1

Duration: 79 minutes

35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 648

Conventional Rack Pulls (Top of Knee):
135×5x1
225×3x1
315×1x1
405×1x1
500×1x1
585×1x1 (PR)
585×1x1
550×8x1 (PR)

Bent Over BB Rows (90*):
135×12x1
185×12x1

Hammer Grip Chin-Ups:
BWx6×1
BWx6×1
BWx6×1

Seated Cable Rows (V-Bar):
220×12x1
240×12x1

DB Static Holds (Time in Seconds):
100×90x1
100×120x1

Incline DB Curls:
40×12x1
50×10x1
35×10x1

Low Pulley Cable Flyes:
50×12x1
60×12x1

Duration: 75 minutes
35 Minutes Cardio - Elliptical Trainer - Manual
30 Minutes
Level - 14
5 Minutes - Cooldown
Level - 8 (2 Min) 6 (2 Min) 4 (1 Min)
Total Cals - 648