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ZAR-FIT
07-03-2011, 10:03 AM
7-2-2011 : Back and Abs
Close Grip Pull Downs - 8 sets
Seated Machine Horizontal Row - 5 sets
Hammer Strength Overhand Pull Downs - 4 sets
Weighted Hyperextensions superset with Reverse Grip Pulldowns - 6 sets
Cable Crunches - 6 sets

6-30-2011 : Tris and Shoulders
Single Arm Overhead Cable Extensions - 6 sets (3 warmup sets)
Triangle Cable Pushdowns superset with Rope Overhead Cable Extensions - 4 sets
Close Grip Bench - 4 sets
Standing DB Laterall Raises - 4 sets
Standing Single Arm DB Press - 4 sets
Barbell Shrugs superset with Kneeling Rear Delt Cable Flys - 5 sets
Machine Shoulder Press - 3 sets (DC sets)

6-28-2011 : Legs
Leg Extension - 8 sets
Leg Press - 10 sets
Single Leg Extension - 3 sets (1 set ='s 3 alternating sets to failure)
Single Leg Squats (just for stretching) - 3 sets per leg
Straight Leg Deficit Deadlifts - 6 sets

6-27-2011 : Chest and Bis
Smith Machine Incline Press - 8 sets
Cable Flys - (kneeling superset with standing) - 5 sets
Flat DB Press - 5 sets
Machine Horizontal Press - 3 sets (DC sets)
Superset: Horizontal Dual Pulley Seated Curls with Heavy Alt. Hammer Curls - 6 sets
Reverse Grip Straight Bar Curls - 3 sets (burnout)
Step Climber - 25 minutes

6-25-2011 : Back
Triple superset : Lat pull down, Standing Straight Arm Cable Pull Down, Seated Cable Row - 5 sets, 8-15 reps
Superset : Machine Horizontal Row, Machine Pull Down - 4 sets, 8-15 reps
Deadlifts - 5 sets, 6-12 reps (5th set is drop set)
Reverse Grip Pulldowns - 3 sets (burnout last set)
Step Climber - 25 Minutes

6-23-2011 : Chest
DB Incline Press - 3 warmups, 5 sets (super heavy), Drop set last two sets
Hammer Strength Converging Press - 4 sets
Cable Flys - 4 sets
Pec Dec Flys superset with Single Arm Machine Press (Alternate Hittting Failure 3 times per Arm ='s One Set) - 3 sets

6-22-2011 : Arms
Standing Single Arm Overhead Extension on Cable - 5 sets
Elbows out Cable push Downs - 5 sets
superset with
Triangle Grip Overhead Tri Extensons- 5 sets
Close Grip Smith Machine Press - 3 sets
Elbows in Cable push Downs (Doggcrap sets) - 2 sets
Bent over Concentration Curls (Doggcrap) - 3 sets
Bent over Concentration Hammer Curls (Doggcrap) - 3 sets
High Cable Seated Curls to Forehead - 2 sets, light burnouts

6-21-2011 : Shoulders
Seated lateral Raises - 4 sets
Superset with
Standing Single Arm Upright Rows - 4 sets
Kneeling Smith Machine Shoulder Press - 5 sets
Superset with
Alternating Cable Front Raises - 5 sets
Alt. Single arm Reverse Pec Dec Flys - 4 sets non stop
Behind the Back Smith Machine Shrugs - 4 sets
Single Arm Machine Press (Doggcrap sets) - 3 sets

6-20-2011 : Legs (Hammy focused)
Leg Extension and Lying Hammy Curls- 3 sets Warmups
Leg Extension and Lying Hammy Curls- (Heavy, Doggcrap sets) - 3 sets
SLDL's - 5 sets
superset with
Sumo Machine Squats - 5 sets
High Feet Leg Press - 4 sets
Single Leg Standing Hammy Curls (Doggcrap sets) - 3 sets
Superset with
Laying Hammy Curls (21's style, burnouts) - 2 sets

6-17-2011 : Chest and light Tri
Incline Smith Machine (Heavy- 12-5 reps) superset with Cable Flys - 10 reps - 5 sets
Incline DB press - 4 sets
Pec Dec (Doggcrap style) - 3 sets, superset with
Machine Press (Doggcrap style) - 3 sets
Ez bar Cable Push Downs (Doggcrap) - 6 sets

6-16-2011 : Legs (Quad focus)
Warmup Light leg Ext. - 2 Sets
Back Squat - 3 sets (lighter: 12-15 reps)
Leg Press - 6 sets (Super Heavy, full to partial reps) 20 reps
Vertical Leg Press - 5 sets (super Heavy weight) 6-12 reps
One Leg squat- (stetch till in pain, Bodyweight) - 3 sets
Leg Extensions (Doggcrap sets) 3 sets

6-15-2011 : Back
Triple superset : Lat pull down, Standing Straight Arm Cable Pull Down, Seated Cable Row - 5 sets, 8-15 reps
Superset : Machine Horizontal Row, Machine Pull Down - 4 sets, 8-15 reps
Deadlifts - 5 sets, 6-12 reps (5th set is drop set)
Reverse Grip Pulldowns - 3 sets (burnout last set)

6-13-2011 : Arms
Cable Push Downs - 5 sets
Skull Crushers - 4 sets
Triple Superset : Overhead Cable Tri Extensions, Dips (BW), Reverse Grip Cable Pushdowns - 4 sets
Superset : Diamond pushups - 3 sets to failure, Alternating standing DB curls - 3 sets
Seated alternating curls on dual pulley horizonal cable row machine - 4 sets
Single arm preacher curls - 4 sets

6-7-2011 : Back and Cardio
Machine Lat Pull Down- 4 sets
Machine Horizontal Row- 3 sets
Hyperextensions - 3 sets
Reverse Grip Lat Pull superset with Close Grip Pullups- 4 sets
Step Climber - 1 hour

6-6-2011 : Chest and Cardio
DB Incline Press - 4 sets
DB Incline Flys - 3 sets
Machine Incline Press - 3 sets
DB Pullovers superset with Cable Flys - 4 sets
Step Clmber - 1 hour

6-5-2011 : Biceps and Cardio
Seated DB curls- 4 sets
Standing Heavy Hammer Curls - 3 sets
EZ Bar Preacher Curls - 4 sets
High Cable Posing Curls - 3 sets
Close Grp Pull Ups - 3 sets (assisted)
Step Climber - 1 hour

6-4-2011 : Legs
Leg Extensions superset with Sissy Squats - 5 sets
Hack Squat - 5 sets
Single Leg Squat superset with Sissy Squats- 3 sets (Partials and Burnouts)
Step Climber - 1hour

6-3-2011 : Shoulders
DB shoulder Press - 5 sets
Smith Machine Press superset with Seated DB Lateral Raises - 4 sets
Cable Upright Rows superset with Standing DB Single arm Press - 3 sets
Reverse Pec Dec - 4 sets (partials and burnouts)
Step Climber - 35 minutes

6-2-2011 : Cardio
Step Climber - 45 minutes
6-1-2011 : Back
Rack pulls - 5 sets
Wide Lat Pull Down - 5 sets
Seated Machine Horizontal row - 4 sets
Hammer Strength Underhand Low Row - 4 sets
Reverse Grip Pulldown superset with Standing Straight arm Cable Pulldowns - 4 sets
Hyperextensions - 2 sets to failure

5-31-2011 : Quads
Leg Extension - 2 sets light warmup
V-Squat Machine (facing pads) superset with Heavy Leg Extensions - 5 sets
Smith Machine Front Squats (Heals on plates) - 5 sets
Sissy squats superset with leg extensions - 4 sets
Step Climber - 30min

5-30-2011 : Chest
Decline BB Bench - 15, 10, 6, 5, 5, 5, 10
Incline DB Bench - 10, 8, 5, 5, 5, 10
Machine Close Grip Press - 10, 8, 6, 3 drop 3 drop 3, 10
Pec Dec Flys - 15, 10, 5 drop 5, 5drop 5
Cable Fly superset with pushups - 4 sets
Step Climber - 30min

5-29-2011 : Hamstring and Glutes
Laying Leg Curl superset with Light Singel leg Leg Extensions - 3sets
Laying Leg Curl (Heavy - Light Triple Drop Set) - 2 sets
Verticle Leg Press - 6 sets, 20,15,15 12,12,10
Romanian Dead Lift - 4 sets 12,10,6,10
Seated Leg Curl superset with Hyper extensions - 4 sets

5-28-2011 : Carido
Step Climber - 30 min
5-27-2011 : Shoulders and Calves
Seated DB Lateral Rairse - 5 sets
Seated DB Sholder Press - 4 sets
Standing DB Front Raises (Together 7, Alternating 7, Together 7) - 4 sets
Machine Seated Overhead Press (Facing In) - 4 sets, Drop last
Standing Single Arm Shoulder Press - (No rest b/w Arms) 3 sets
Leg Presss Calf Raises - 10 sets (12-15), 30 sec rest
Seated Calf Raises - 10 Sets (10-15), 30 sec rest

5-26-2011 : Back Destruction
Deadlifts - warmups , 135x20, 225x15, 315x10
Rackpulls - 405x10, 455x8, 3 sets @ 495x3-7, 2 sets @ 405x8-10
Lat Pull Dwon - (Heavy) 3 sets, 6-10reps
Behind Head Lat Pull Down- (Light and squeeze!) 3 sets 10 reps
Triangle T-Bar Rows- (Heavy) 4 sets
Machine Horizontal Row (Heavy) superset with Reverse Pec Dec (Full to Partial to just squeeze) - 3 sets

5-25-2011 : Chest and Tri
Decline DB Press - Ramp up sets- 20, 15, 10. Heavy Sets- 4 sets 5-3 reps
Incline DB Fly - 3 sets 10-12
Incline DB Bench (Heavy) - 3 sets
Cable Flys- 2 sets kneeling, 2 sets standing
Close Grip Machine Press (Heavy) - 5 sets. (Drop sets on set 4 and 5)
Triangle Pushdown superset with Pec Dec Flys (8-12 reps) - 4 sets
Lying Skull Crushers - 3 sets Heavy, 1 set burnout
Step Climber- 20 min

5-24-2011 : OFF DAY

5-23-2011 : Total Arm Destruction
Rope Push Downs superset with Cable curls- 2 sets (light warm ups)
Heavy Triange Push Downs superset with Standing overhead cable extensions - 6 sets
Heavy Close grip Smith Machine flat bench superset with BW Dips - 4 sets
Heavy Seated Overhead French Press (with back supported) superset with Reverse Cable Pushdowns - 4 sets
Standing EZ bar Curls superste with Seated Incline DB curls - 4 sets
EZ bar Preacher Curls superset with High Cable Curls - 4 sets
Machine Preacher Curls - 3 sets (each set is quadruple drop set, 4-8 reps per drop)

5-22-2011 : Quad Blast
Light Leg Extension- 2 sests warmups
V-Squat facing out superset with heavy Leg Extensions - 4 sets
V-Squat facing in super set with Heavy Leg Extensions - 2 sets
Verticle Leg press superset with Leg extenions - 4 sets
Smith Machine squats superset with Sissy squats - 3 sets
Hip Flexor stretch and contract in pushup position (feet on one bench and hands on a separate one. Bring one knee to your chest and drop your hips to stretch opposite hip flexor, then return and alternate.)

5-21-2011 : Abs
Hanging Window Washers superset with Kneeling Cable Curls - 4 sets
Slider Plank Tucks (Straight back and Arc motions) superset with Knee tucks on bench - 3 sets
Slight Incline Bench DB getups superset with Side Plank Stretch and Pikes (forearm on bench)
Incline Boxing Situps - 2 sets
Hyperextension with resistance (from bands) - 3 sets
Step Mill - 30 minutes

5-20-2011 : Shoulders
Seated DB Lateral Raises- 6 sets (drop set last 2 sets)
Triple Superset- Cable Upright Rows, Reverse Pec Dec Fly, Standing Overhead Press - 5 rounds
Front Barbell Shrugs superset with light DB iron cross pulses - 3 sets
Behind Barbell Shrugs - 3 sets (last set drop weight and do front shrugs until failure)
Seated DB Shoulder Press- 6 sets (double drop set with last 2 sets)
Step Climber- 25 minutes

5-19-2011 : Chest and Tri
Incline Dumbell Press- 3 sets (warmups) 15-8 reps
Incline Dumbell Press with Drop set- 3 sets -Heavy for 4-6 reps, Drop for 6-8 reps
Incline Smith Machine Press- 4 sets (last 2 sets with drop set)
Dumbell Shoulder Press superset with Cable Fly's- 4 sets- 8-10 rep Shoulder press, 10-15 rep cable fly
Decline Bench Press (Heavy)superset w/ lying DB pullovers (10-15 reps)- 3 sets
Tricep Pushdown superset w/ Dips- 4 sets
Standing Cable Tricep overhead extension superset w/ Reverse Cable Pushdowns- 4 sets
Pushups- 2 sets (Burnout)
Step Climber- 25 minutes

5-18-2011 : Back
Lat Pull downs- 5 sets superset with Straight arm cable pull overs
Triangle Grip T-Bar Row- 4 sets
Machine Seated Overhand Horizontal Row- 5 sets
Reverse Grip Lat Pull Down- 4 sets superset with hyperextensions
Machine Lat Pull Down- 1 set really light (burn out)
Step climber- 25 minutes

5-17-2011 : Legs
Light Leg extension- 3 sets (single leg alternating)
Lying Hamstring Curls superset w/ Seated Hamstring Curls - 4 sets
Hack Squats - 4 sets Superset with Leg Press- 4 sets
V-Squat machine - 4 sets
Stiff leg Deadlifts superset with Hyperextensions - 4 sets

ZAR-FIT
07-09-2011, 05:05 AM
7-8-2011 : Shoulders
Machine Lateral Raises - 4 sets
DB Lateral Raises - 3 sets
Shoulder Press with the Leg Press - 6 sets
Reverse Pec Dec Flys - 4 sets
DB Shrugs - Doggcrapp 4 sets

7-7-2011 : Back and Abs
Close Grip Pull Downs - 4 sets
Close Grip Pull ups - 4 sets
Rack Pulls - 6 sets
Machine Pull Downs - 4 sets
Reverse Grip Kneeling Cable Pull Downs - 2 sets, both DC sets
Hanging Leg Raises - 3 sets

7-6-2011 : Chest and Tri
Horizontal Cable Fly - 4 sets
Incline Smith Machine Press - 7 sets
Smith Machine Kiss Press (my own exercise- flat bench, bring bar down to lips, set up the safety guard to stop a hair above lips) - 3 sets
Decline Cable Fly - 4 sets
DC Tricep Cable Pushdowns - 4 sets
DC Tricep Overhead Cable Ext - 4 sets

7-5-2011 : Legs
Leg Press Wide Stance - 6 sets
Leg Extensions - 6 sets
Leg Press Close Stance - 3 sets
Lying Leg Curls - 5 sets
Deficit SLDL's - 4 sets
Standing Hammy Curls - 2 sets (Burnouts)
Seated Calf Raises - 4 sets

ZAR-FIT
10-26-2011, 04:45 PM
10-26-2011: Chest and triceps
Flat Bench - 135 warmup, 225 warmup, 275 warmup ; 315 - 10 sets of 5; 405 - 5 sets of 1
Incline DB - 100's - 2 sets of 8; 125's - 2 sets failure; 100's - 2 sets failure
Cable Fly - 150 - 5 sets 8-12
8 sets- Tricep Circuit : Dips to failure, Overhead Tricep Cable Extension 5-10, Cable Pushdowns 5-10

ZAR-FIT
01-21-2012, 12:32 PM
NEW YEAR WORKOUTS!!!!!!

1-20-2012: Shoulders
Light Lateral Raises- 3 sets, 30reps
Heavy Lateral Raises- 5 sets, 15-12reps
DB Press- 5 sets, 70's x15, 100's x12,12,10, 70's x15
Hammer Strength Press- (light)- 225 to failure x 3
Farmers Walk- holding 70's away from your sides, 2 laps around the gym

1-19-2012: Back
Pullups- Go until you get 50 reps
Wide Neutral Grip Pulldown- 4sets, 15-6reps
Deadlift/Rack pull- 5sets, 15-8 reps
T-Bar machine (chest supported)- 4 sets, 15-8 reps
Standing Cable Pullovers- 5sets, 20-15 reps

1-18-2012: Legs
Box Squats- 225x15, 315x12,12, 405x12,10
Back Squats- 495x8, 8, 8
Leg Press- 5sets, 20-35 reps
Leg Extensions- 4sets, 20-15 reps, 2 drop sets of 30 reps each (2drops per drop set)
Laying Ham Curls- 5 sets, all double drop sets
Stair Mill- 20minutes squeeze every step


1-17-2012: Chest and Tri
Flat Bench- 135x10, 225x10, 315x7,7,7, 405x3,2(drop to 225) ALL SETS Superset w/ Cable Flys- 15-10reps
Incline DB press- 4 sets, 15-6reps
Pec Dec- 5sets, 20-12reps
Tricep Giant Set: Close Grip Cable Pushdowns w/ CloseGrip Overhead Cabel Extensions w/ Wide grip Pushdowns w/ Wide Grip Overhead Cable Ext- 5 rounds

1-16-2012: Shoulders and Traps
Standing BB press- 95x15, 135x15, 185x12, 225x8,8
Seated Militanry press- upper half reps- 225x15, 285x12, 315x8,8,8, 185x12
Hammer Shoulder press- 2plates/side x 15, 3/side x 10, 4/side x 8,8,
Dumbell Lateral raises-all to failure- 45's, 60's, 85's, 100's drop to 45's x 2, 50's
BB Shrugs- 405x15, 585x10, 675x8,8,8. 495xfailure x2sets

1-13-2012: Arms
Straight baR Curl
Seated Db curl
Preacher Curls
Low Cable Curls
Overhead Cable Tri Ext
superset with
Tricep Cable Pushdown- 5 rounds- 20-8 reps
supeset with
Close Grip Pushups


1-12-2012: Back and Hammy's
Pull ups- Assisited 3x15,12,12 Unassisted 5sets-failure
Bent Over rows- 5 sets, 15-8
Rack Pulls - 5 sets, 315x15, 405x12,10,10,10
Hammer Strenght Pull down (Underhand grip)- 4sets, 15-8
Hyperextensions- 6 sets, failure
Superset with
Laying ham Curls- 6 sets, 20-12

1-10-2012: legs
Squats- 135x15, 225x15, 315x15, 405x10, 495x10,10, 585x 6,6, 405x8
Leg Press- 3sets
Converging Leg press- 5 sets
Laying Ham Curls- 8 sets
Leg Extensions- 3 sets
Stair Climber- 30 min

1-9-2012: Chest
Flat bench - 135x15, 225x15, 315x10, 315x10, 405x 6,7,4, 315x8
Incline DB - 60sx15, 100s x10, 10, 10, 60s x 12 Drop set w/ pushups to failure
Hammer Strength Press- 3x8-12
Cable cross over- 5sets x 10-15reps
Pec Dec- 2 Triple drop sets

1-02-2012: Legs
Leg Press- 3 warm ups, 3 working sets, 20 reps each
Leg ext.- 6 sets, 15 reps
Squats- 225-15, 315-12, 405-10, 405-8, 315-10
Hack Squat machine- 3 sets- 20 reps MAKE THEM BURN!!!
Step Climber 30 min- push and squeeze, make your quads burn!!

12-31-2011: Shoulders
Light Lateral raises- 5 sets, 20-15 reps
Seated Barbell Press- 4 sets, 15, 12, 10, 10
Reverse Pec Dec- 5 sets 20 reps
Hammer Strength Shoulder Press - 4 sets, 15, 10, 10, 8
Upright cable rows (completely above head)- 4 sets, 20-15
Dumbell Press Drop sets- 3 sets, 3 drops each, try for 8, 8, 8

12-29-2011: Legs
Squat- 135x20, 225x15, 315x15, 405x10, 405x10, 495x8, 495x6,495x8, 405x8
Leg Press- 5 sets, 12 plates per
Leg ext- 7 sets, 10-20 reps
Seated calf Raise- 4 plates, 10-15reps
superset with- 5 sets each
Standing calf raise- full rack to failure

ZAR-FIT
01-22-2012, 04:19 PM
1-22-2012: Legs
Seated Ham Curls- 5 sets, 25-15 reps
Laying Ham Curls- 5 sets, 20-8 reps
superset w/
Hyperextensions- 5 sets, failure
Leg Press- 5 sets, 20-15reps
Leg Extensions- 5 sets, drop sets every time
Giant Set:
Standing Calf Raises- 5 sets- stack
Seated Calf Raises- 5 sets, 4-5plates
Machine Toe Press- 5 sets, stack, BURN IT!!!!
Step Machine- 30 minutes---- Push against the machine and burn, burn, burn

ZAR-FIT
01-23-2012, 11:19 PM
1-23-2012: Chest and Tri's
Flat Bench: 135x20, 225x5, 315x12, 405x8, 405x5, 315x6, DOUBLE DROP: 315x6, 225x6, 135x10
Incline DB Bench: 60's x 15, 75s x 12, 105s x 10, 120's x 8, DOUBLE DROP: 145's x 3, 105's x 5, 60's x 5,)) : 75's x 10
Dips: 4 sets to failure. Quick rests- with a partner, I go you go.
Assisted Dips: 2 sets, Slow reps, full range, 15-12 reps
Cable Flys: 5 sets- 20-15 reps... if weight was too heavy to get atleast 15, drop weight till 15 is reached
Tricep Cable Pushdown- 7 sets- 4 straight sets, last 3 sets are all single drop sets
Underhand Cable Pushdown- 5 sets, 10-15 reps
superset w/
Overhead Cable Extensions (low to high)- 8-12 reps
Hammer Strength Dip Machine- 3 sets heavy partial reps- 12-20

ZAR-FIT
01-24-2012, 05:10 PM
1-24-2012: Back
Pullups- Alternating Bodyweight and Assisted- 12 sets of each
Bentover Rows- 135x15, 225x10, 225x10
Rack Pulls- 315x12,12,8
Bentover Rows- 225x8, 135x8
Wide Neutral Grip Pull Downs- 5 sets all drop sets- Stack to failure then drop to a weight you can get 7
Hammer Strength Neutral Grip Row- 4 plates/side x 15, 5 plates/side x 12, 6/side x 12,12,12, 5/side x 15, 4/side x 1S
Standing Cable Pullovers- 5 sets, 20-12 reps

ZAR-FIT
01-27-2012, 01:17 AM
1/26/2012: Shoulders
Triple Superset: Seated DB Press, Partial Lateral Raises, Full Lateral Raises
Set 1: 60's / 60's / 30's
Set 2: 80's / 60's / 30's
Set 3: 100's / 70's / 45's
Seated DB Press: 120's x 8 , 140's x 8,6,4, 120's x 6, 105's x 10,8, 70's x 10
Hammer Strength Press: 2 plates/side x 15 , 3 plates/side x 10, 10, 10
DB circles: 2 giant sets, 15lbs DB's - 10 Big forward, 10 Big Backward, 10 Small forward, 10 Small backward
BB Shrugs: 405 x 20 , 585 x 12 , 675 x 8,8,10
Cable Upright Rows: 5 sets x 15-12 reps

ZAR-FIT
01-28-2012, 02:59 PM
1-27-2012: Legs (quads)
Squats- 135x15, 225x15, 225x15, 315x12, 405x12, 495x8,8, 585x6
Leg Press- 5 sets x Full to Partial to Failure
Hack Squats- 4/side - 15, 6/side x 8,8, 4/side x 12
Leg Extensions- 8 sets, all double dropsets

1-28-2012: Arms
Superset - Cable Pushdowns- 8 sets
w/ Cable Overhead Extension (High position) - 8 sets
Single Arm Cable Overhead Extensions (Low position)- 5 sets per arm
Weighted Dip Machine- 4 sets- Full to Partial to Failure
DB Hammer Curls- 60's x 15, 85's x 15, 105's x 20, (120's x 12 drop - 105's x 12 drop - 60's to failure) x 4
Preacher Curl Machine- 4 sets of Double Dropsets - Stack to fail - 4 plates up to fail - 4 plates up to fail

ZAR-FIT
01-31-2012, 11:32 PM
1/31/2012: Legs- Hammys
Laying Leg Curls - superset w/ - Hyperextensions - 8 sets
Seated Ham Curls - 5 sets - 20-12 reps
Leg Press - 5 sets - 30-20 reps
Laying Leg Curls - drop sets - 4 sets - Heavy partials to Moderate Full ROM
Standing Calf Raises - 5 sets - 25-15 reps
Leg Extensions - 6 sets - 15 reps

ZAR-FIT
02-03-2012, 03:48 PM
2-2-2012: Chest and Tri
Flat BB- 135x15, 225x12, 315x8,8,6,6,5,5,4
every set super set w/
Cable flys- 15-10 reps
Dips- BW- 8 sets to failure
Pec-Dec- 5 sets, 15-12 reps
Tri Cable Pushdown- widegrip - 4 sets, 15-10 reps
superset w/
Tri Overhead Cable Ext.- widegrip - 4 sets 15-6 reps
REVERSE ORDER TRICEP SUPERSET
Tri Overhead Cable Ext.- widegrip - 4 sets 15-10 reps
Tri Cable Pushdown- widegrip - 4 sets, 10-5 reps
Hammer Press- 4 sets, 225x10
superset w/
Pushups to Failure

ZAR-FIT
02-03-2012, 03:53 PM
2-3-2012: Back
Standing Cable Pullovers- 5 sets- 20-10 reps
BW Pullups superset w/ Assisted pullups- 10 sets, failure, failure
Machine Pulldowns- 6 sets- 12-6 reps, last 3 sets w/ dropset to failure
Close Neutral Grip Assisted Pullups- 3 sets, failure
Hyperextensions- 3 sets, failure

Alex.V
02-03-2012, 04:15 PM
Just an FYI, I pass out from exertion every time I read your workouts.

ZAR-FIT
02-04-2012, 10:18 AM
Just an FYI, I pass out from exertion every time I read your workouts.

needless to say i take naps everyday....

ZAR-FIT
02-06-2012, 04:22 PM
2-5-2012: Shoulders
Light Dual Lateral Raises- 3 sets x 25
DB Shoulder Press- 60's x 20, 80's x 15, 105's x 12, 125's x 12,10,10,8
DB Lateral Raises (single arm) - 45's - Set 1: 16L, 16R, 10L, 10R, 6L, 6R, / Repeat for 4 sets
Arnold Press - 3 sets x 15-10 reps
Machine Shrugs- 5 sets- 8 plates per side

ZAR-FIT
02-07-2012, 12:08 PM
2-6-2012: Legs
Leg Extensions- 6 sets, 25 reps each
V-Squats- 4 sets, 20-15 reps
Single Leg Press- 4 sets per leg, 10-15 reps
Back Squats- 4 sets, 135x20, 315x12, 495x8,8, 135xfailure
Leg Extensions- 6 sets, 25 reps each

ZAR-FIT
02-08-2012, 07:31 PM
2-7-2012: Arms
Weighted Dips: BW- 3 sets x failure, +2 plates x 20, +3 Plates x 12, +4 Plates x 8, 8, 6, +2 plates x failure, BW x 2-failure
Tricep Cable Pushdowns- Stack x 25, +1 plate x 15, +2 plates x 12,12,12,failure
Tricep Overhead Cable Ext- stack + 2 plates x 10, 10,10,10 //// just stack- failure
superset with
Standing BB Curls- 60lb x 25, 25, 25, 25, 110lb x 12,12,12
Preacher EZ bar curls- 65 x 20, (100 x 10-drop to 60lb-10) x 4 sets
Preacher Machine Curls- 4 double drop sets- Heavy-moderate-light w/ squeeze... about 25 reps per set.
Standing Reverse BB Curls- 3 sets to failure- 30 seconds rest

ZAR-FIT
02-08-2012, 07:35 PM
2-8-2012: Hammys
Laying Leg Curls- Light- 4 sets - 25reps each, Medium - 4 sets - 12 reps each, Heavy - 4 sets - 6 reps each
Seated Leg Curls - Light 2 sets - 25 reps, Medium - 2 sets - 12 reps, Heavy with Drop set - 2 sets
Hyperextensions - Full - Partial - Failure - 5 sets
Laying Leg Curls- Double Drop Sets - 3x

ZAR-FIT
02-09-2012, 10:10 PM
2-9-2012: Chest
DB Incline Fly- 30's x 25, 50's x 20, 20, 65's x 15
DB Incline press- 105s x 12, 135s x 10, 145s x 10, 150s x 5,5, 95's x 10
Cable Flys - 6 sets- 25-12 reps
Flat BB Bench- 135x15, 225x8,8, 315x Failure w/ pushups
Machine Press- 3 sets, 2 plates/side to Failure - Dropset with Pushups to Failure
Pec-dec- 4 Sets, Stack, Failure

ZAR-FIT
02-14-2012, 08:00 PM
2-14-2012: Back
Wide Grip Lat Pulldowns- 6 sets, 25-12 reps
Standing Wide Straight Arm Cable Pullovers - 6 sets, 25-12 reps
Close Grip Lat Pulldowns - 5 sets, 20-10 reps
Standing Close Straight Arm Cable Pullovers- 4 sets, 25-12 reps
BB Bent Over Rows- 6 sets, 15-8 reps with partials until failure
Reverse Pec Dec (Squeeze lower Traps) - 5 sets, 25-15 reps
Machine Seated Rows- 5 sets, 15-10 reps
Hyperextensions - 2 sets, full,partial,failure....

2-13-2012: Hammys
Seated Leg Curls- 8 sets, 25-12 reps
Single Leg Laying Leg Curls- 8 sets/leg, 15-8 reps
Hyperextensions- 5 sets- absolute failure
Laying Leg Curls- 4 sets, All Double Drop sets

2-12-2012: Shoulders
Reverse Pec-Dec- 5 sets, 20-12 reps
Seated Lateral Raises- 5 sets, 20-12 reps
Seated DB Press- 8 Sets, 50's, 70's, 90s, 110s, 130s, 150s, 130s, 110s
Standing Single Arm DB Press- 3 sets, 15-12 reps
Reverse Pec Dec- 5 sets, 20-12 reps
Standing Lateral Raises- 3 sets, 15-12 reps

ZAR-FIT
02-18-2012, 07:48 AM
2-16-2012: Chest and Bi's
Flat Bench- 135x15, 225x15, 315x12, 405x5,5,5,5 (all superset with pushups to failure), 315 x failure
Cable Flys- 5 sets, 15-20 reps
Standing DB Hammer Curls- 5 sets, 10-15 reps/arm
DB Preacher Curls- 3 sets, 12-15 reps/arm
Arnold Curls- 3 sets, 10-15 reps/arm
Preacher Machine Curls- 3 sets, 15 reps
Pec Dec Flys- 5 sets, 20-12 reps
Flat Bench- 225x12,10,failure, 315x10,8,failure

2-17-2012: Quads
Back Squat- 135x15, 225x15, 315x15, 315x12, 405x12,12,8, 495x8,8,12
Leg Press- 5 sets, fully loaded, 6 plates/side x 100 reps... FULL REPS completed without racking
Leg Extensions- Approx. 10 sets.... full stack.... 200 reps

ZAR-FIT
02-20-2012, 09:25 PM
2-19-2012: Shoulders
Dumbell Lateral Raises- 5 sets, 20-12 reps
Straight Bar Front Raises- 60x20, 90x15, 100x15, 110x15, 110x15
Smith Machine Seated Shoulder Press- 135x20, 225x15, 275x12, 275x20, 185x15
DB Seated Shoulder Press- 80's x 12, 100's x 12, 110's x 12, 110 x 12
Reverse Pec Dec- 5 sets, 40-20 reps
BB Shrugs- 315x20, 405x15, 495x15, 585x12, 675x12,10,8, (Behind the back) 495x10,10,10

ZAR-FIT
02-23-2012, 06:19 PM
2-21-2012- Back
Hammer Strength High Pull - 6 sets
Hammer Strength Horizontal Row - 5 sets
Hammer Strenght Neutral grip seated Row - 6 sets
Lat Pull Down- 6 sets
Straight Arm Standing Cable Pullovers- 6 sets
Laying Hammy Curls - 4 sets
Hyperextensions - 5 sets

2.22.2012: Arms
Cable Pushdowns- 6 sets
Overhead Cable Extensions- 6 sets
Skull Crushers- 6 sets
Close Grip Bench- 135x15, 225x12, 275x10,10,10, 315x6,6, 225x10
Standing DB Alt Curls - 6 sets
Standing Straight Bar curls- 5 sets
superset with
Heavy DB Hammer Curls - 5 sets
Machine Preacher Curls- (single arm) 3 sets, 12 reps (Both arms) 2 sets, 20 reps
Cable Reverse Curls- 3 sets, 20 reps

ZAR-FIT
02-25-2012, 07:41 PM
2-24-2012: Quads
Super Set : Leg Extension: Reps- 20, 20, 20, 20, 15, 10, 10
Leg Press: Reps- 50, 40, 30, 20, 20, 15, 10

2-25-2012: Chest
Pec Dec- 3 sets- 20-15 reps
Flat Bench- 225x15,15, 275x10, 315x8,8,7,6, Drop Set (405x4, 315x5, 225x7), (405x3, 225x12)
Cable Flys- 6 sets, 15-10 reps
Chest Dips- 6 sets 12-6 reps
Incline DB Press- (100's x 8, 50's x failure) 3x

Cards
02-25-2012, 08:00 PM
your volume is insane, I think I would die, but the weight is huge. any shows coming up?

ZAR-FIT
02-27-2012, 09:58 PM
your volume is insane, I think I would die, but the weight is huge. any shows coming up?

My plan is to compete next year. I am a superheavy competitor, but always at the bottom of the weight class. i want to step on stage a solid 250. thats the only way i'll have a chance at jr. nationals. so a regional show next year followed by a jr. is the plan for now.

ZAR-FIT
02-27-2012, 10:27 PM
2-26-2012: Shoulders
Standing Lateral Raises- 20's x 25, 35's x 20, 55s x 15,15, 60's x 15, 60's x 10 - drop to 40's x failure.
BB Front Raises- 60 x 15, 80 x 15, 100 x 15, 110 x 15, 110 x 15
Smith Machine Press- 135x20, 225x15, 275x12,10, 315x8
DB Seated Shoulder Press- 65s x 15, 85s x 15, 100s x 12, 110's x 10, 100's x 12
Rear Pec Dec- 4 sets 25-15 reps
Machine Lateral Raises- 6 sets, 25-15 reps

ZAR-FIT
03-02-2012, 08:33 PM
3-2-2012: Chest
Flat Bench
Incline Dumbell Bench
Pec Dec
Cable Flys
Pushups

3-1-2012: Arms
Cable Pushdowns superset w/ Cable Curls- 5 sets, 30-15 reps
Preacher Curls superset w/ Dips - 5 sets, 15-8 reps
Single Arm Cable Curls superset with Overhead Cable Tricep Extension - 3 sets, 15-10 reps
Cable Pushdowns superset w/ Cable Curls - 3 sets, 25-15 reps

2-28-2012: Back
Hammer Strength Horizontal Row - 6 sets, 20-12 reps
Hammer Strenght Pull Down - 4 sets, 20-10 reps
Close Grip Cable Pulldown- 5 sets, 20-8 reps, drop sets on last 2 sets
Straight Arm Cable Pullover- 5 sets, 30-15 reps
superset with
Close Grip Pullups- 5 sets, failure

Cards
03-03-2012, 12:22 PM
really like the workouts, I wish i had that type of work capacity.

do you fit all your calories in between a certain time frame then not eat past that? When you're sore do you lower the weight and increase the volume until things loosen up/feel better?

ZAR-FIT
03-04-2012, 11:59 AM
really like the workouts, I wish i had that type of work capacity.

do you fit all your calories in between a certain time frame then not eat past that? When you're sore do you lower the weight and increase the volume until things loosen up/feel better?

i eat every 2 hours, no real limits on it either. typical meal is 9 oz of chicken/meat with 2 cups of rice/10oz potato... sometimes if i wake up and am hungry ill eat... no time frame for food. when im sore i usually avoid the muscle group till its ready to go... if im supposed to hit chest, but its still too sore, ill wait another day and hit a different muscle that day. I always listen to my body and its worked for me thus far.

ZAR-FIT
03-08-2012, 12:18 PM
3-7-2012: Back
Pullups- BW - 5 sets to failure, kips allowed
Lat Pulldown- 5 sets, 25-15 reps
Seated Row- 4 sets, 20-12 reps
Standing Straight Arm Cable Pullovers- 4 sets, 25-15 reps
Assisted Close Grip Pullups- 4 sets, 15 reps
Hyperextensions- 4 sets, 25 reps

3-6-2012: Shoulders and Tris
Standing Lateral DB Raises- 6 sets, 25-15 reps
Standing BB Front Raises- 4 sets, 20-15 reps
Reverse Pec Dec- 5 sets, 25-15 reps
Seated DB shoulder Presses- 4 sets, 20-12 reps
Machine Shoulder Press- 4 sets, 15-12 reps
Wide Grip Tricep Cable Pushdowns- 6 sets, 25-15 reps
Close Grip Tricep Cable Pushdowns- 6 sets, 20-12 reps

3-5-2012: Legs
Laying Hammy Curls- 8 sets, 15-10 reps
superset with
Leg Extension- 8 sets, 20-10 reps
Seated Hammy Curls- 5 sets, 20-10 reps
Leg Press- 8 sets, 25-15 reps
Leg Extension- 4 sets, all dropsets

ZAR-FIT
03-10-2012, 10:37 PM
3-9-2012: Arms


3-10-2012: Chest
Flat Bench- 135x20, 225x15, 315x10, 365x5,5, 225x10,10
Cable Flys- 6 sets, 20-12reps
Incline DB Fly- 55's x 15, 75's x 8, 55's x 15, 75's x 8
Pec Dec- 4 sets, 15-10 reps
Hammer Strength Plate Loaded Dip Machine- 4 plates x 15, 6 plates x 8,8,8, 4 plates x 15

ZAR-FIT
03-12-2012, 10:59 AM
3-11-2012: Legs
Machine Horizontal Leg Press- 4 sets, 25-20 reps
Converging Leg Press- 6 sets, 20, 20, 15, 15, 12, 12 reps
Laying Leg Curls- 6 sets, 15-12 reps with partials to failure
Leg Extension- 6 sets, 15-10 reps with partials to failure
Hyperextensions- 4 sets, full to partials to failure

ZAR-FIT
03-15-2012, 03:37 AM
3-12-2012: Back
Reverse grip pull downs- 2 sets, 20 and 15 reps
super set w/
Straight Arm Cable Pull Overs- 15 resp
Wide Grip Pull Downs- 3 sets, 15-10 reps
Super set w/
Straight Arm Cable Pullovers- 12-15 reps
Close Grip Pull Downs - 4 sets, 20-10 reps
superset w/
Close Grip Pull Ups- 4 sets, 12-8
Deadlifts- 135x15, 225x12, 315x10,10
Hammer Strenght Horizontal Row- 5 sets, 20-12 reps
Hyperextensions- 4 sets, 25 reps

ZAR-FIT
03-15-2012, 03:43 AM
3-13-2012: Triceps
Triangel Cable Pushdowns- 6 sets, 20-15 reps
Overhead High Cable Extensions (facing out) - 5
Close Grip Bench Press- 225x15, 315x10,10,5, 225x10,6
superset with
Skull Crushers- 6 sets, 135x8,8,8,6,6,10
Machine Dips- 3 sets, dropsets to failure

ZAR-FIT
03-15-2012, 03:54 AM
3-14-2012: Shoulders
Lateral Raises- 4 sets, 15 reps, drop set on 4th set (12reps, cut weight in half, 15 reps)
Front BB Raises- 50x15, 70x15, 100x15,15, 60x20
Reverse Pec Dec- 4 sets, 20reps, last two sets are both double drop sets (10reps to 8 reps to failure)
Seated Dumbbell Press- 4 sets, 60's x 15, 90's x 12, 110's x 10, (110's x 8, drop to 60's, reps to failure
DB Shrugs- 4 sets, 20 reps
Seated Lateral Raises- 20's x 100 reps, rest when needed briefly but think of it as a race
Lateral Raise Static Hold- 1 set, 15's, hold for 30sec, rest 15, hold for 30 sec.

JacobH
03-15-2012, 05:57 PM
If you're planning to compete next year I am assuming you are gaining some serious weight? What is your bodyweight right now?

ZAR-FIT
03-15-2012, 08:15 PM
If you're planning to compete next year I am assuming you are gaining some serious weight? What is your bodyweight right now?

I'm at 270 right now. The plan is to get to 290 and hold it. Then compete next spring.

JacobH
03-16-2012, 02:26 PM
Damn dude you are huge, what BF% would you guess you are at 270?

ZAR-FIT
03-18-2012, 02:59 PM
3-16-2012: Legs
Machine Leg Press- 5 sets
Leg Extension- 5 sets
Squats- 6 sets
Laying Hammy Curls- 5 sets
SDLs- 4 sets

ZAR-FIT
03-18-2012, 03:14 PM
3-18-2012: chest
Flat Bench- 315, until 50 reps is completed
Cable Flys- 150, until 50 reps is completed
Machine Press- 200 until 50 reps is completed
BW Dips- Until 50 reps is completed
Pushups- Until 50 reps is completed

ZAR-FIT
03-24-2012, 03:12 PM
3-19-2012: BACK
Pull Ups- BW until 50 is completed
Lat Pull Down- 50 reps... no set more than 12 at one time
Dead Lift- 225, warmup... 315- until 50 reps is completed
Hammer Strength Horizontal Row- 4 plates per side - 50 reps total
Hyperextensions- BW- 50 reps total
Close Grip Pull Downs- 50 reps total... no set more than 12

ZAR-FIT
03-24-2012, 03:17 PM
3-21-2012: Legs
Leg Extension- Light, until 100 reps completed
Back Squat- 225 warmup, 315x10, 425 until 50 reps completed
Laying Hammy Curls- Until 100 reps completed

ZAR-FIT
03-24-2012, 03:22 PM
3-22-2012: Shoulders
Machine Lateral Raises- 100 total reps, no set higher than 25
Hammerstrength Shoulder Press- 2 plates warmup, 3 plates until 50 reps completed
Plate Loaded Shrug Machine- 6 plates/side, 50 reps total
DB Front Raises- 60 reps total, no set more than 15 reps
Standing One Arm DB Press- 3 sets of 10 per arm

ZAR-FIT
03-24-2012, 03:35 PM
3-23-2012: Arms
Standing DB alternating curls- Warmup, 25 reps/arm, Worksets, 60 reps total, no set more than 15
Cable Pushdowns- Warmup, 25reps, Worksets, 60reps total, no set more than 15
Single Arm Preacher Machine Curls- 60 reps totat per arm, no set more than 12
Overhead Cable Extension- 60 reps totat, not set more than 15
Standing BB curls- 95lb, 60 reps total
Close Grip Pushups- 50 reps total

ZAR-FIT
03-28-2012, 11:39 PM
3-25-2012: Chest
Cable Flys- 10 sets, 20-10 reps
Flat Bench- 10 sets, 225-405, 15-3 reps, (pryamid up and down)
Incline DB Press- 5 sets, 100's to failure
Decline Chest Press on Dip Machine- 5 sets, 15-10 reps

3-26-2012: Back
Wide Grip Lat Pull Downs- 10 sets, 20-6 reps, pyramiding up and down
Close Grip Lat Pull Downs- 6 sets, 15-6 reps, pyramiding up and down
Deadlifts- 5 sets, 315, 10 reps
Hammer Strength Horizontal Row SUPERSET w/ Hammer Strength Reverse Grip Pull Down- 5 sets, 15-6 reps
Straight Arm Cable Pull Overs SUPERSET w. Close Grip Pullups - 5 sets, 15-10 pullovers, failure pullups

ZAR-FIT
03-28-2012, 11:47 PM
3-28-2012: Arms (MORNING)
Cable Pushdowns SUPERSET w/ Rope Cable Curls- 5 sets, 25-10 reps
Overhead Cable Extensions SUPERSET w/ Rope Cable Curls- 5 sets, 25-10 reps
Preacher Machine Curls SUPERSET w/ Tricep Extension Machine- 5 sets
Single Arm Preacher Machine Curls SUPERSET w/ Dip Machine- 5 sets
Standing BB curls- 100lbs, 3 sets to failure


3-28-2012: Hammys (NIGHT)
Stiff Leg Deads- 5 sets, 225x20,20, 315x15,12,12
Laying Leg Curls- 15 sets, 20-10reps (two different machines)
Seated Leg Curls- 6 sets, 15-12 reps
Hyperextensions- 100 reps total

ZAR-FIT
04-03-2012, 10:30 AM
3-29-2012: Shoulders and Traps
Standing BB Shrugs- 5 sets behind the back working up to 5 pl60'sates
Standing BB Shrugs- 5 sets infront of body working from 5 to 7 plates
Reverse Pec Dec- 4 sets, 15 reps
Seated DB Press- 5 sets, 60's x15, 100's x12, 130's x8,8, 150's x6, 130's drop 80's drop 50's, 130's x12
Standing Lateral Raises- 4 sets, 15 reps

3-30-2012: Chest and Back
Hoist Plate loaded Press- 2/side x 20, 3/side x 20, 4/side x 12, 5/side x 6, double drop- 5/3/1/side x 6,8,10- done twice
Hoist Plate loaded Pull Down- 2/side x 20, 3/side x 15, 4/side x15, 5/side x 10, double drop- 5/3/1/side x 10,10,12
Hoist Machine Fly- 4 sets, 20-15 reps
Hoist Plate Loaded Horizontal Row- 2/side x 15, 3/side x 12,10,12
Superset w/
Standing Straight Arm Cable Pullovers- 4 sets, 15 reps
Cable Crossovers- 5 sets, 15-10 reps
Close Grip Cable Pulldown- 4 sets, 15-12 reps

4-1-2012: Bicep Pump
Standing BB- 5 sets 25-15
Seated DB- 4 sets, 15-10 reps
Standing Hammer Curls- 4 sets
Drop set w/
Standing DB Curls- 4 sets
Preacher Machine- 3 sets, double drop sets, 30-50 reps total

4-2-2012: Quads
Back Squats- 135x15, 225x12,12, 315x10, 405x15,15, 495x8,8, 405x10, 225x10
Leg Extensions- 6 sets, 3 regualr, 3 double drop sets
Superset w/
Sissy Squats- 6 sets, 15-20 reps
Leg Press- 4/side x25, 8/side x 25, 11/side x 20,20,20,20, 6/side x 25

ZAR-FIT
04-06-2012, 06:07 AM
4-3-2012: Chest
Flat Bench- 135x20, 225x15, 225x15, 315x14, 315x12, Drop set,chest to halfway up(405x7, 315x7, 225x10) x 2
Incline DB Fly- (straight arm) 3 sets, 50's x 15 reps, (press fly) 2 sets, 65's x 15
Cable Fly- 4 sets, 15-20reps
Weighted Dips- (drop set to BW every set) 6 sets, 2 added plates - failure drop to BW- failure

ZAR-FIT
04-06-2012, 06:12 AM
4-5-2012- Back
Seated Horizonal Rows / Superset / Standing Straight arm pullovers - 4 sets, 15-10 reps
Pullups- BW - 6 sets, drop set to assisted to finish the set, 15 reps
Hammer Strength Hammer Rows- 3 sets, 25 reps
Lat Pull Downs- Neutral Grip- 4 sets, 15-8 reps

Beast
04-06-2012, 04:11 PM
Do you always stay in the higher rep ranges?

ZAR-FIT
04-07-2012, 08:44 PM
Do you always stay in the higher rep ranges?

Yea man... for the most part I do. for bench i do like to drop to some heavy low reps too. But those are all my workouts. so it explains the question too.

ZAR-FIT
04-07-2012, 08:58 PM
4-6-2012: Arms
Warmup Superset of Pushdowns and Cable Curls- 3 sets
Skull Crushers - 4 sets, 15 reps
Superset w/
Standing Straight Bar Curls - 4 sets, 20-15 reps
Close Grip Bench- 4 sets, 225x15, 315x8,8, 225x12
Superset w/
Preacher Curls (Plate Loaded)- 4 sets, 2 plates, 20-15 reps
Dips
Superset w/
Laying High Cable Curls to Face- 4 sets, 15 reps
Dip Machine - 3 sets, 15-10 reps
Superset w/
Tricep Ext Machine- 3sets, 20-15 reps
Bent over Concentration Curls- 4 sets, 35s x 20, 50s x 12,12,12
Hammer Curls - 2 sets, 100's dropped to 50s

ZAR-FIT
04-10-2012, 10:57 PM
4-9-2012: Legs
Laying Ham Curls- 2 warmup sets, 5 working sets, 20-12 reps
Leg Extension- 2 warmup sets, 5 working sets, 20-12 reps
Laying Ham Curls- 3 sets, double drop sets, failure on every drop
Leg Extension- 3 sets, double drop sets, faiure on every drop
Seated Ham Curls- 4 sets, 25-15 reps'
Superset w/
Sissy Squats- 4 sets, 15-10 reps
Leg Press- 3 sets, 20 reps

ZAR-FIT
04-10-2012, 11:08 PM
4-10-2012: Chest
Machine Chest Press- Start at half stack, do 12 reps, then jump up 2 plates every set until 12 can not be achieved. Once you find a weight you cant do for 12, do as many, then drop set to 100lbs less and go to failure. Perform 3 sets with the drop. (took me 4 sets to get to the weight)
Cable Flys- 5 sets, 20-12 reps
Hammer Strength Wide Press- 3 sets, 12-8 reps
Hammer Strength Straight Press- 2 sets, 10 reps
Flat Bench- 4 sets, 315x5,5, 225xfaiure,failure- full to partial to needs to be picked up off your chest
Cable Fly- 3 sets, double drops

Jonathan E
04-13-2012, 11:31 PM
Very impressive hard work. I saw you posted at 270. Are you doing this geared or no? Just generally curious.

ZAR-FIT
04-16-2012, 06:26 AM
Recently, for the past 2 months I've been battling with Ulcerative Colitis. Body weight has dropped cause i cant overload my stomach like i should be doing. holding 260 now, ungeared.

ZAR-FIT
04-16-2012, 06:29 AM
4-12-2012: Back
500 Pullups- 100 Overhand, 100 Reverse, 200 Close Neutral (Not assisted, took a long time to complete. No specific order, ie. 6 overhand followed by 10 neutral followed by 8 Reverse...)
Hyperextensions- 4 sets, 25 reps

ZAR-FIT
04-16-2012, 10:13 AM
4-15-2012: Shoulders
Seated Lateral Raises- 3 sets, 25x25, 35x20, 45x15
Standing Lateral Raises- 4 sets, 45x20, 55x15, 65x10, 45x15
Reverse Pec Dec- 4 sets, 25-15 reps
Single Arm Cable Front Raises- 4 sets, back to back to back, 12-10 reps
Singel Arm Cable Overhead Press- 4 sets, back to back to back..., 16-10 reps
Reverse Pec Dec- 3 sets, double drop sets

NITF
04-16-2012, 04:52 PM
Recently, for the past 2 months I've been battling with Ulcerative Colitis. Body weight has dropped cause i cant overload my stomach like i should be doing. holding 260 now, ungeared.

Holy crap man! Please get well soon; hope you can recover fully. Love reading your journals.

ZAR-FIT
04-16-2012, 08:24 PM
4-16-2012: QUADS
Leg Press- 3/side x 25, 6/side x 25, 8/side x 20, 10/side x 20, 10/side x 15
Squat- 135x20, 225x15, 315x15, 405x12, 315x16
Leg Extension- 2 sets, 20 reps, 2 sets, drop sets, full stack to half stack
Lunges- BW, 40-30 steps, step wide to the side and forward
Sissy Squats- BW 4 sets, 15 reps

ZAR-FIT
04-17-2012, 08:01 PM
4-17-2012: Chest
Incline BB Press- 135x20, 135x20, 225x20, 315x10, drop set [315x10(partial), 225x10, 135x20]
Incline DB Press- 100x15, 115x8, 115x8, 115x6(drop to 55x15)
Incline DB Fly- 55x15, 60x12, 60x12, 70x10(press fly)
Pec Dec- 4 sets, 15-12 reps
Flat BB Press- (315x4, drop to 225x6), (315x4, drop to 225x8)

ZAR-FIT
04-18-2012, 08:37 PM
4-18-2012: Hammy's and Calves
Hyperextensions- 4 sets, stretching and warming up
Step Machine- 30 minutes
Seated Ham Curls- 6 sets, 20-12 reps
Laying Ham Curls- 8 sets, 4 straight 20-10 reps, 4 dropsets
Standing Single Leg Curls- 1 set is 3 back to back sets with both legs, done 3 times, so 9 sets per leg total
Seated Calf Raise- 5 sets, 4 plates, 20-15 reps
Standing Calf Raise- 5 sets, 20-12 reps

ZAR-FIT
04-22-2012, 06:40 PM
4-19-2012: 40 minutes of Stairmill

4-20-2012: Back
Pullups- Wide- Until 50 are done
Pulldowns- Wide- Neutral Grip- 6 sets, 20-8 reps
Seated Rope High Pull- (light weight and squeeze) 20-15 reps
Chest supported Bent over rows- 4 sets, 20, 15, 8 drop 8, 6 drop 10.
Hammer Strength Underhand Row- 4 sets, 20, 15, 10, 10
Straight Arm Cable Pull Overs- 5 sets, 20,15,15,15,10

Cards
04-22-2012, 07:39 PM
hope everything is working out and getting better, workouts still look awesome.

ZAR-FIT
04-23-2012, 09:12 PM
4-22-2012: Arms
Rope Push Downs
superset w/ - 4 sets, 25-10 reps
Rope Overhead Cable Extension
EZ bar Cable Pushdown
superset w/ - 4 sets, 25-10 reps
EZ bar Overhead Cable Extension
DB kickbacks
superset w/ - 6 sets, 15-10 reps
Standing Single Arm Overhead DB extensions
Machine Iso Curls- 6 sets, 3 straight sets- 15-10 reps- 3 double drop sets
Bent over Single Arm Concentration Curls- 3 sets 16-10 reps, all done back to back
Incline DB curls
superset w/ -3 sets, 15-8 reps per arm
Standing Hammer Alternating Curls


4-23-2012: Quads!!!
BW Lunges- 4 sets of 50 steps
Back Squats- 225x15, 315x15, 405x12, 495x8, 495x5, 405x10
Leg Press- 7/side x 25, 12/side x 20,15,15, 10/side x 25, 20
Leg Extension- 3 sets, 25-15 reps, 3 sets- double drop sets
BW Wide Lunges- 3 sets of 50 steps

ZAR-FIT
04-25-2012, 06:29 PM
4-25-2012: Chest
Flat Bench- 135xwarmup, 225xwarmup, 225x30!, 315x5, 315x10, 315x8-drop-225x8, 315x6-drop-225x10, 315x5
Incline DB Press- 60x10, 120x5-drop-60x8, 90x8, 90x8
Pec Dec- 6 sets, Full reps to partial to failure
Chest Dips- 4 sets, BWxfailure

chevelle2291
04-25-2012, 07:57 PM
Nice to see you getting some sessions in Zar. sorry to hear about the Colitis.

ZAR-FIT
04-30-2012, 03:40 PM
Nice to see you getting some sessions in Zar. sorry to hear about the Colitis.

thanks for the support chev... its an up and down thing right now... but the acting part of my life is pretty good... I just became the TROJAN MAN for trojan condoms.. any commercial that will be made will be me!

ZAR-FIT
04-30-2012, 03:52 PM
4-26-2012: Arms
Machine Preacher- 6 sets, 20-8 reps
Superset w/
Machine Dip- 6 sets, 20-10 reps
Seated Incline DB Curl- 6 sets, 15-6 reps
Superset w/
Standing SA OH DB Ext- 6 sets, 15-8 reps

4-27-2012: Shoulders
Machine Press(Facing out)- 4 sets, 15-8 reps
Machine Press(Facing In)- 4 sets, 15-10reps
Standing Side Lateral Raises- 5 sets, 35x20, 45x15, 45x15, 55x10, 55x10
Shrug/Partial Lat Raise/Full Lateral Raise- 3 sets, 125lbs shrugs to fail, 60lb partial lateral raise to fail, 35lbs full lateral raises to fail.

4-28-2012: Legs
Hack Squat- 5 sets
Leg Press- 5 sets
Converging Leg Press- 5 sets
Laying Hammy Curls- 5 sets
Leg Ext- 5 sets

chevelle2291
04-30-2012, 11:53 PM
thanks for the support chev... its an up and down thing right now... but the acting part of my life is pretty good... I just became the TROJAN MAN for trojan condoms.. any commercial that will be made will be me!

lmao this is awesome.

Cards
05-01-2012, 09:07 AM
lmao this is awesome.

+1 for commercial and Trojan man; great workouts.

Beast
05-01-2012, 09:12 AM
thanks for the support chev... its an up and down thing right now... but the acting part of my life is pretty good... I just became the TROJAN MAN for trojan condoms.. any commercial that will be made will be me!

Badass. When's the first commercial?

ZAR-FIT
05-04-2012, 11:10 AM
Badass. When's the first commercial?

i think the first was made for Canada, but they said something about it being on youtube in june.

ZAR-FIT
05-04-2012, 11:18 AM
5-1-2012: Back and Traps
Lat Pull Down (Wide Grip)- 4 sets
Lat Pull Down (Neutral Grip)- 4 sets
Hammer Strength Horizontal Row- 5 sets
Rack Pulls- 4 sets, 315x15,12, 405x10,8
Shrugs (behind the back)- 4 sets 5-6 plates, 12-10 reps
Shrugs (front of body)- 4 sets 6-4 plates, 8-15 reps

5-2-2012: Chest and Bi's
Flat Bench- warmup sets
Flat Bench- 6 sets, 315x 10-5reps
superset with
Cable Flys- 6 sets, 10 reps
Pec Dec- 4 sets, 12-8 reps
Alt. Cable Curls- (Leaning away from stack) 4 sets, 12-6 reps
Alt. Cable Curls- (Facing Stack) 4 sets, 12-8 reps
Heavy DB Hammer Curls- 70-100lbs, 15-8 reps
Superset w/
Alt DB Curls- 4 sets, 45lbs. 12-8 reps

5-3-2012: Tri's and Rear Delt
Cable EZ bar pushdowns- 4 sets, 15-10 reps
OH Single Arm Rope Cable Extensions- 3 sets, 10 reps
Seated OH Dual Arm Rope Cable Extensions- 6 sets, 12-8 reps
superset w/
Triangle Cable Pushdowns- 6 sets, 10-5 reps
Single Arm Reverse Pec Dec- 3 sets, 20-15 reps
Dual Reverse Pec Dec- 6 sets, 20-10 reps
Close Grip Pushups- Full to knees down to failure, 4 sets

ZAR-FIT
05-05-2012, 06:52 PM
5-4-2012: Legs
Deadlifts - warmups- 135x20, 185x20, 225x12,12
Converging Leg Press (w/ 3 plate pegs) - Warm up sets- 9 plates for 20, 12 plates x 20, 14 plates x 15
working sets- 16 plates x 10, 18 plates x 10,12,12,10, 13 plates x 15
Dead lifts- 325x12,12,10,10, 185x10 (pause and hold at bottom w/o touching floor)
Seated Leg Curls- 3 sets, 15reps
Laying Leg Curls- 4 sets, 15-10 reps
Leg Extensions- 6 sets, 20,20,15,12-drop-8,10-drop-10,10-drop-20

yayeti
05-06-2012, 10:45 AM
Hey man what does your diet look like? Does it change day to day? I was wondering if you could include a sample including supplements.

ZAR-FIT
05-08-2012, 11:53 PM
5-8-2012: Chest
Dips- 4 sets BW warmups
Cable Flys- 4 sets (light) 25-15 reps
Flat Bench- 405x5, 455x3, 500x1, (500x1, drop, 405x2, drop, 315x3, drop, 225x5),(405x2, drop, 315x3, drop, 225x8),(315x5 ,drop, 225x8), 225x10
Incline DB Press- 60's x 10, 120's x 8 partials, 60's x 8, 100's x 8 + partials to failure
Pec Dec- 5 sets, 8-12reps drop 8-10reps
Pushups- 4 sets to failure

ZAR-FIT
05-08-2012, 11:55 PM
Hey man what does your diet look like? Does it change day to day? I was wondering if you could include a sample including supplements.

I was just diagnosed with severe chron's disease, so my diet is totally messed up right now. I have no idea what is going to stay or go, and im trying to figure out what is going to send me to the bathroom and what wont.

yayeti
05-09-2012, 09:53 AM
oh man, sorry to hear that, I hope things get better for you

ZAR-FIT
05-15-2012, 06:23 PM
5-14-2012: Back
5-13-2012: Tris and Bis and Rear delts
5-12-2012: Quads
5-10-2012: Back
5-9-2012: Delts

ZAR-FIT
05-15-2012, 10:16 PM
5-15-2012: Shoulders
Smith Machine OH Press- 135x20,20, 185x15, 235x10,8,6, 135x15
Cable Lateral Raises /superset w/ Cable Front Raises- 6 sets, 25-8 reps
Seated DB OH Press- 3 sets, 15-8 reps
Standing SA DB OH Press- 3 sets, 70lbs, 12-10reps
Machine Shoulder Press- Double Drop Sets, 3 sets
Reverse Pec Dec- 6 sets, 35-15 reps

ZAR-FIT
05-17-2012, 10:46 PM
5-17-2012: Hammy's
Single Leg Laying Leg Curls- 4 sets, 15-10 reps
Dual Laying Leg Curls- 4 sets, 15-8 reps
Hyperextensions- 5 sets, 15 reps, w/ partials to failure
Walking Lunges- 4 sets, distance till close to fail
Converging Leg Press- 5 sets, 20-12 reps
Leg Press- 3 sets, DEEP 12-8 reps
Stair Stepper- 20 minutes

ZAR-FIT
05-27-2012, 10:54 PM
So i was dealing with a lot of crap with the Chron's last week... pardon the pun... and basically took the week off. I worked out here and there, but didnt do anything worth charting down. Today was the first day a killed a workout so Im back to my blog finally.

5-27-2012: Chest and Tri

Incline BB- 4 sets, 135x15, 225x12, 315x10,8,6,
Cable Flys- 4 sets, 10-15 reps
Flat BB- 225x12,12, 315x10,8,8,8, 405x3 - drop - 315x4 - drop - 225x8
Cable Flys- 4 sets, 10-15 reps
Rope Pushdowns- 5 sets, 15-8 reps
superset w/
Rope Extensions (from top) - 5 sets, 12-7 reps
BW Dips- 3 sets, failure
Close grip pushups - 4 sets, to absolute failure

ZAR-FIT
05-28-2012, 09:31 PM
5-28-2012: Legs
Hack Squats- facing out, 2/side x 15, 3/side x 15, 4/side x 15, 5/side x 15, 6/side x 10
Hack Squats- facing in, 8/side x 15, 10/side x 15, 11/side x 15
Hack Squats- facing out, 4 sets 6/side x 10-15
superset w/
Walking lunges- 4 sets, gym length and back
Laying Hammy Curls- 5 sets, 15-12 reps
Stair Mill- Half hour
Leg Extensions- 5 sets, 15-12 reps
Calf Press- 5 sets. 25-15 reps

Tom Mutaffis
05-28-2012, 10:18 PM
Glad to see that you are still having some great workouts despite the Crohn's.

ZAR-FIT
06-03-2012, 12:12 PM
5-29-2012- Arms
Seated SA Cable Curls- (back to back) 4 sets- 20-10 reps
Standing Alt Cable Curls- 4 sets 20-10 reps
Alt. DB hammer Curls- Heavy drop to half weight- 4 sets, 100lbs down to 50lbs,
Triangle Cable Pushdowns- 5 sets, 20-15 reps
Leaning away Tri cable Ext- 4 sets, 15-10 reps
Smith Machine Close Grip Bench- 4 sets, 20-6 reps, 2 sets of 21's (high partial, low partial, full)

6-1-2012- Back
Pull Ups- 4 sets, Close grip to fail
Lat Pull Downs- 5 sets, 20-10 reps
Close Grip Horizontal pull- 4 sets
Wide Grip Horizontal Pull- 4 sets
Hammer Strength Underhand Pull- 4 sets
Shrugs- 5 sets
Cable Straight Arm Pull Overs- 4 sets, 20-15 reps

6-2-2012- Cardio
1 hour on Stair Mill- 700 cals

6-3-2012- Shoulders and Legs???

ZAR-FIT
06-08-2012, 08:12 PM
6-8-2012: Legs
Converging Leg Press- 4 plates x 20, 8 plates x 20, 12 plates x 20, 16 plates x 15, 20 plates x 10,12,15, 12 plates x 20
Leg Press- 12 plates x 25, 22 plates x 15,12,12
Hip Adduction Machine- 4 sets- 25-15 reps
Hip Abduction Machine- 3 sets- 20 reps
Stair Mill- 45 minutes

ZAR-FIT
06-10-2012, 11:40 PM
6-9-2012: Arms
Single Arm Rope Pushdown- 5 sets, 15-12 reps
Superset w/
Single Arm Rope Overhead Extension- 5 sets, 15-12 reps
Superset w/
Cable Reverse Curls- 5 sets, 15-10 reps
Single Arm Cable Curls- 5 sets, 20-10 reps
Superset w/
Close Grip Pushups- 5 sets
Close Grip Bench- 225x15,15, 315x8,10, 405x5,5,5
Superset w/
Hammerstrength Preacher Curls- 4 sets
DB Hammer Curls- 3 sets, 70lbs, drop to 50lbs, drop to 30lbs
Cable Pushdown Burnout dropsets- 2 sets

larsen540
06-11-2012, 07:17 AM
Nice freaking work here bro.

ZAR-FIT
06-11-2012, 10:07 PM
6-11-2012: Back
Hammerstrength Horizontal Row- 2/side x 20, 3/side x 15, 4/side x 8, 5/side x 8,8, 4/side x 12
Superset w/
Hammer Strength High Row- 6 sets, 3/side
Straight Arm Cable Pullover- 6 sets, 15-12 reps
Superset w/
Lat Pull Down- 3 sets, 12 reps THEN Reverse Grip Lat Pull Down- 3 sets, 15-10reps
DeadLifts- 225x12, 315x10, 405x8, 455x3, 405x10
Stairmill- 20 minutes

ZAR-FIT
06-13-2012, 03:36 PM
6-13-2012: Chest and Tri's
Warmup- DB circles/laterals
Incline Hammer Strength Press- 2/side x 20, 3/side x 12,10, 4/side x 8,6,5
Superset w/
Pushups- 10-15 reps
Hammer Strength Horizontal Press- 3/side x 12,10,10
Superset w/
Pushups- 10 reps
Cable Flys- 6 sets, 20-10 reps
Single Arm Cable Pushdowns- 4 sets, 15-10reps
Triangle Pushdowns- 4 sets- 15-12 reps
Triangle Overhead Cable Ext - 3 sets, 15-10 reps
Single Arm Rope Overhead Ext - 3 sets, 20-15 reps

ZAR-FIT
06-13-2012, 10:31 PM
6-13-2012: Shoulders (Round 2 for the day)
DB circles- warmup
Standing Single Arm DB Press- 35's x 20, 50's x 15, 80's x 10, 100's x 6,5, 50's x 10
DB Lateral Raises- 4 sets, 50's
High Cable Rear Delt Pulls- 4 sets, 20-12 reps
Seated DB Press- 100's x 12, 120's x 10, 140's x 5- drop to 90's to fail, 140's x 5- drop to 60's to fail
BB Shrugs- (front) 5/side x 20, 7/side x 12, 10, 8/side x 8,10,10
BB Shurgs- (behind) 8/side x 10, 6/side x 15
Reverse Pec Dec- 4 sets
Stairmill - 40 minutes

ZAR-FIT
06-15-2012, 12:25 PM
6-14-2012: Legs
Converging Leg Press- 10plates x 25, 14plts x 25, 18plts x 20, 20plates x 12,10,15,12, 14plates x 15
Laying Hammy Curls- 4 sets, 15-10 reps, Last two sets both have drop sets
Single Leg Standing Hammy Curl- 5 sets/leg, 20-12 reps, last two sets both have drop sets
Leg Extensions- 8 sets, 30-10 reps, pyramid up and back down
Stair climber- 60 minutes

ZAR-FIT
06-15-2012, 12:32 PM
6-15-2012: Back
Horizontal Machine Row- 3 warmups, 4 sets, stacked- 15 reps
Wide Grip Horizontal Pulley Row- 4 sets, 20-12 reps
Dual Pulley Cable Pulldowns- (Rotate palms in when contracting) 4 sets, 15-10 reps
Reverse Grip Pulldowns- (kneeling on ground) 4 sets- 15-10 reps
Upright Knee Raises - 3 sets, 25 reps

ZAR-FIT
06-18-2012, 08:51 AM
6-17-2012: Chest and Tri
Flat Bench- 225 warmups, 315 x 8,6,6,5,5, (405 x 3 - drop 315 x 3 - drop 225 x 8) x 2
315 sets are superset w/
Cable Flys- 15-10 reps
Machine Horizontal Press- 10-6 reps
Superset w/
Pec Dec- 15-10 reps
Cable Flys- Heavy w/ double dropsets, 5 sets
Giant Set: 6 rounds
Rope Tricep Extensions
EZ bar Pushdowns
Bench Dips

ZAR-FIT
06-18-2012, 08:00 PM
6-18-2012: Bi's and Shoulders
Pullups- 5 sets sqeezing biceps
DB Alt Curls- 4 sets, 50's x 12, 60's x 10,10,10
DB Hammer Curls- 4 sets, 70's-drop-50's, 85's-drop-60's, 100's-drop-60's, 100's-drop-60's
Close Grip Standing EZ-Bar curls- 4 sets, 50lbs x 20, 70lbs x 15, 100 x 12, 100 x 15
High Cable Single Arm Curls- 3 sets, burnouts
Hammer Strength Shoulder Press- 5 sets, 2/side x 20, 3/side x 20, 4/side x 15,12,12
DB Rear Lateral Raises
Superset w/ 4 sets, 35lbs DB's, Failure/Failure
DB Lateral Raises
Reverse Pec Dec- 5 sets, 3 straight sets, 2 double drop sets.

ZAR-FIT
06-19-2012, 10:50 PM
6-19-2012: Quads
Single Leg Extensions- 4 sets, 25 reps
Dual Leg Extensions- 100 reps, 50 reps, 25 reps x 6 sets, 50 reps
Leg Press- 4/side x 25, 7/side x 25, 11/side x 25,20,15,15, 6/side x 15
Walking Lunges- Bodyweight 3 sets, 1 sets is 2 floor lengths
Hack Squat- 2/side x 20 (Deep) x 3 sets, 4/side x 8 x 2 sets
Calf Press- 5 sets to failure
Superset w/
Single Leg Calf Hops- failure
Stepper- 1 hour

ZAR-FIT
06-22-2012, 12:01 AM
6-21-2012: Back and Bi
Seated Horizontal Cable Row- 4 sets, 12-15 reps
Neutral Grip Pull Down- 4 sets, 15-10 reps
Single Arm DB Rows- 4 sets, 150's x 12, 250's x 8, 150's x 10,10
Standing Cable Straight Arm Pullovers- 4 sets, 15-12 reps
Reverse Pec Dec- 4 sets, 15-12 reps
BB Curl- 4 sets, 135 x 12, 185 x 10 (Cheat), 225 x 5 cheats, 10 partials, 135 x 10
DB Hammer Curls- 4 sets, 50's x 15-10 (Hold contractoin while other arm does rep, then switch)
Concentration Curls- 2 sets, 50's x 15,10

ZAR-FIT
06-24-2012, 11:37 PM
6-23-2012: Chest
Wide to Narrow Hammer Strength Press- 2 plates warmbp... build up to 5 plates for 4 sets of 6-8, 3 plates/side- drop set
Wide to Narrow Hammer Strength Press- (1 arm at a time)- 4 sets, 4 plates/side x 12-8, 3/side x drop x 2/side x burnout
Pec Dec- 4 sets, 15-10 reps
Flat BB bench- 5 sets, 315x7,6,6, 225x8,8
Machine Chest Dips- 4 sets, 15-12 reps
Cable Flys- 4 sets, 20-10 reps

ZAR-FIT
06-24-2012, 11:40 PM
6-24-2012: Shoulders
Standing Alt. Side Raises
Seated DB Press
Hammer Strength Plate Loaded Shoulder Press
Reverse Pec Dec
DB Front Raises / DB Circles

ZAR-FIT
06-29-2012, 08:42 AM
6-28-2012: Back
Pullups- 5 sets, 15-10 reps
Horizontal Close Grip Cable Rows- 5 sets, 15-8 reps
Neutral Grip Pulldowns- 4 sets, 12-8 reps
Single Arm DB Rows- 4 sets, 150lb db, 12reps
Straight Arm Cable Pull overs- 4 sets, 15-10 reps
Deadlifts- 495x5,5,5, 585x2, 405x8,6
Shrugs- 585x12,10,10,10
Clean and jerk- 225x10,10
Reverse Pec Dec- 4 sets, 15-10 reps

ZAR-FIT
07-02-2012, 08:22 PM
6-30-2012: Chest, Shoulders, Tris
Chest Dips- BW, 5 sets
Incline Smilth Machine- 3 sets, 10-12 reps
Flat BB Bench- 6 sets, 225x10, 315x6,5,6, 225x10,10
Hammer Strength Wide Chest - 4/side x 12, 5/side x 8,8,6, 4/side x 10, drop to 3/side x fail, drop to 2/side x fail
Cable Flys- 4 sets, 12-15 reps
Leg Press Shoulder Press- 6 sets, 0/side x 15, 1/side x 10, 2/side x 6, 0/side x 10, 1/side x 10, 8
Seated DB Press- 5 sets, 100's x 12, 110's x 10, 120's x 8,8, 6, drop to 70's x 10
Superset w/
Seated Alternating Lateral Raises- 5 sets, 40's x failure every set
Reverse Pec Dec- 4 sets, 15-10
Single Arm Overhead Rope Cable Ext.- 4 sets/arm, 15-12 reps
Single Arm Rope Cable Pushdowns- 4 sets/arm, 15-10 reps
Rope Cable Pushdowns- 4 sets, 15-10 reps
EZ bar Cable Overhead Ext.- 3 sets, drop sets to failure

ZAR-FIT
07-02-2012, 08:31 PM
7-2-2012: Legs (Morning)
Stair Master- 1 hour
Leg Extensions- Total of 500 reps, 200 single leg and 300 dual leg

(Night)
SLDL's - 135x20, 225x12,10, 315x6,8,8,10
Walking Lunges- 45lbs x 24 steps, 135x24steps, 225x20steps, 225x14 steps
Seated Calf Raises- 5 sets, 4 plates to failure
Leg Press Calf Press- 4 sets, 8 plates/side to failure
Laying Leg Curls- 5 sets, 15-10 reps
Standing Single Leg Curls- 5 sets, 20-10 reps
Hip Adductors- 4 sets, 25+ reps
Hip Abductors- 4 sets, 20-15 reps
Stair Master- 25 minutes

ZAR-FIT
07-05-2012, 01:44 PM
7-5-2012: Back Traps and Tris
Pullups- 5 sets, 12-8
Seated Horizontal Row- 6 sets, 15-8 reps
Close Grip Pulldowns- 4 sets, 12-8 reps
1 arm DB rows- 100's, 4 sets, 15-12 reps
BB Shrugs- 6plates/side, 5 sets
Standing Overhead BB Press (focus on pushing with lats and traps)- 225lbs, 3 sets, 12-8 reps, 135 for 2 sets, 15 reps
Weighted Dips- 100lbs extra, 5 sets, 15-8 reps
Prone Overhead Cable Extensions (laying on ground extending straight along floor) 6 sets, 12-10 reps
Superset w/
Triangle Pushdowns- 6 sets, 10-8 reps

ZAR-FIT
07-07-2012, 10:10 AM
7-6-2012 (Morning): Chest
Flat Bench- 135 warmup, 225 warmup, 315x10, 405x3-drop-315x3-drop-225x3, 405x5-drop-315x2-drop-225x5, 225x8
Incline Hammer Press- 4/side x 10, 5/side x 8,6, 4/side x 8,8
Cable Flys- 4 sets, 15-10 reps
Decline Machine Press- 4 sets, 12-8reps, last 2 sets w/ drop sets
Pec Dec- 5 sets, 15-12 reps

ZAR-FIT
07-07-2012, 10:16 AM
7-6-2012 (Night): Shoulders
DB Side Laterals- 20's x20, 30's x15, 40's x15
Alternating DB side laterals- 50's x10, 65's x10, 80's x10,10,
Alt DB laterals SUPERSET w/ Rev PEC DEC- 4 sets (100's x8-drop-70's x8-drop-30's x8, superset w/ Reverse PEC DEC x 15-10) (reps got lower as I got tired)
Machine Shoulder Press (facing in) - 3 straight sets, 3 triple drop sets

ZAR-FIT
07-08-2012, 04:18 PM
7-8-2012: Legs
Leg Extensions- 1000 reps, varying weight, single and double leg. 200 reps of single leg, 2-100 reps sets, 4-50 rep sets, 5-20 rep sets, 6 sets of 20-drop-15-drop-15.
Leg Press- 5 sets, 20-10 reps
Standing Single Leg Curls- 5 sets, 20-10 reps
Laying Leg Curls- 4 sets single leg, 4 sets double leg
Calf Press- 4 sets, 25 reps
Seated Calf Raise- 5 sets, 20 reps

ZAR-FIT
07-10-2012, 08:05 PM
7-10-2012: Back, Traps, Tris
Horizontal Machine Row- Warmups, 5 working sets of full stack, 1 drop set
Underhand Hammer Strength Pulldown- 2/side x 15, 3/side x 10, 10, 10, 4/side x 6,6-drop-3/side x 8, 3/side x 10
Deadlifts- 4 sets, 225-405, 10-6 reps
Reverse BB Shrugs- 5 sets, 5/side, 7/side, 10/side, 7/side
BB Shrugs- 3 sets, 6/side
Reverse Pec Dec- 5 sets, 20-15 reps
Hyperextensions- 3 sets, failure
Close Grip Bench- 225x20, 315x8,8,8, 225x20
Rope Pushdowns- 5 sets, 15 reps- drop on 5th set
Overhead Hi position Rope Extensions- 5 sets, 15-10 reps- double drop on 5th set
Dips- 3 sets, failure
Single Arm Overhead Cable Extensions (low Position)- 4 sets/arm, 15-10 reps

marcorock
07-11-2012, 08:49 AM
1000 reps on leg xtensions?!?

Very good weights on bench and standing presses!

ZAR-FIT
07-12-2012, 04:14 PM
7-12-2012: Chest and Shoulders
Flat BB Bench- 225 warmup, 315x10, 315x8, 405x5-drop-315x3-drop-225x5, 405x6, 405x5-drop-225xfailure
Hammer Strength Wide Chest- 3/side x 12, 4/side x 10,8,8,6, 3/side x 8
Pec Dec- 3 building sets, 3 working sets w/ stack, 1 single drop set- stack to up 5 plates, 1 double drop set- stack to up 5 to up 5
Standing Alternating DB Lateral Raises- 35's x 15,12, 45's x 15,12, 70's (partials)x 10-drop-35's x 8, repeat 70's w/ drop
Seated Machine Shoulder Press- 3 sets, 12 reps
Standing Single Arm Cable Shoulder Press- 3 sets, 15-10 reps
Cable Side Raises- 2 sets, 20 reps
Rear Pec Dec- 3 sets, 30 reps

ZAR-FIT
07-18-2012, 03:08 PM
7-13-2012: Legs
Hip Adductors- 4 sets, 35-20 reps
Hip Abductors- 4 sets, 25-15 reps
Stiff Leg DL's - 135x warmup, 225 x 12, 12, 10, 315x6,6,7, 225x10
Standing Single Leg Curls- 5 sets, 20-10 reps
Laying Leg Curls- 3 sets, each with a drop set, 10-drop 10
Seated Calf Raise- 4 sets, 4 plates, complete failure
Single Leg Extensions- 4 sets, 25-12 reps
Double Leg Extension- 6 sets, 25-15 reps, drops on last 2 sets

7-15-2012: Bi's and Traps
Single Arm High Cable Curls- 5 sets, 20-8 reps
Single Arm Low Cable Curls- 4 sets, 12-10 reps
DB Hammer Curls- 50's x 10, 80's x 10,8,8, 100's-drop 50's
DB Shrugs- 4 sets, 150's to failure
Reverse Pec Dec- 5 sets, sqeezing traps, 20-12 reps
BB Shrugs (Front)- 315x20, 405x10, 495x10, 585x6,6,7, 405x10

ZAR-FIT
07-18-2012, 03:17 PM
7-18-2012: Back and Tri's
Chinups - 3 sets warmups
Close Grip Seated Cable Row- warmup 30reps, warmup 20 reps, warmup 20 reps, almost stacked 12 reps, stacked 10,10-drop half stack to fail
Chest Supported T-Bar Row- 2plates x 15, 3plates x 12, 4plates x 7,6,6, 2 plates x 15
Hammer Strength Reverse Pull Down- 2 plates x 12, 3 plates x 8, 4 plates x 5, 3 plates x 8, 4 plates x 6, 3 plates x 10,
BB Curls- Bar 15,15, 95lbs- 15,12,10
Dips- 5 sets, 15-8 reps
Rope Push Downs- 4 sets, 15-10 reps, drop with last set
Rope Overhead Ext- 4 sets, 12-8 reps
Triangle Pushdown superset overhead extension- 3 sets- 15-10 reps for each part
Single Arm Overhead Cable Extensions- 4 sets, 20-8 reps back to back to back to back
Close Grip Pushups- 2 sets, failure

yayeti
07-19-2012, 12:16 AM
Do you workout every other day or 3 days a week? Did you always train like this or was it different when you were first putting on size? What do you think of a 5 once muscle group per week split?

ZAR-FIT
07-19-2012, 10:55 PM
I did the 5 split most of my life. but right now, im going for the bulk and i feel the extra days of rest and overeating are doing wonders for my size and strength. I feel completely different than i did from just the 1 bodypart workouts. but im not regimented with it. somedays ill just do the one bodypart, and somedays ill just do secondary parts, like the bi and trap day i had. but i do feel the extra rest is helping me grow.

ZAR-FIT
07-19-2012, 11:13 PM
7-19-2012: Chest
Pec Dec- 4 warmups up to stack. 4 sets w/ stack. 2 lowered sets. 20-6reps
Hammer Strength Wide Chest- 3 plates/side 15,12,12, 4/side 10,8,8, 5/side 5,6-drop-4/side 6-drop-3/side 7
Cable Flys- 5 sets, 15-8 reps, drops w/ last two sets
Single Arm Pec Dec- 3 sets, 15-8 reps
Hammer Strenght Wide Chest- 2 sets, burnouts. trip drops, 5-4-3.

yayeti
07-20-2012, 09:03 AM
How do you gauge your progress when your workouts are so diverse? Can you give me some recommendations in making a routine to put on size, Im trying to make a 5 day split with a focus on my lagging chest? Im 6'1 185lbs.

ZAR-FIT
07-24-2012, 09:29 PM
7-21-2012: Legs
Stiff Leg DL's- 135x15, 225x10,10, 315x6, 225x10
Walking Lunges- 4sets 135lbs, 10 steps/leg
Leg Extensions- 6 sets, 15-30 reps
Standing Single Leg Curls- 5 sets, 20-12 reps (quick rests)
Laying Leg Curls- 4 sets, 20-10 reps
Hip Adductor- 4 sets, all to failure
Hip Abductor- 3 sest, all to failure

ZAR-FIT
07-24-2012, 09:39 PM
7-23-2012: Back and Traps
Hammer Strength Reverse Pull Down- 4 sets, 15-8 reps
BB Shrugs- 5 sets, 4-10 plates, 20-8 reps
Seated Cable Row- 5 sets, work up to stack for 3 sets of 10-12, drop with last set
Hammer Strength Horizontal Row- 5 sets, 15-8 reps, drop w/ last set
Pull Ups- 50 reps as fast as possible

ZAR-FIT
07-24-2012, 10:02 PM
7-24-2012: Chest and Shoulders
Flat Bench- 135 warmup, 225 warmup, 315x10, 405x6,6,(5-drop-315x5-drop-225x8-drop-135x10), 315x9-drop-11pushups, 315x8-drop-12pushups
Pec Dec- 1/2 stack x 20, 3/4stack x 12,12, stack x 8-drop-8, stack x 8-drop-8
Hammer Strength Wide Chest- 4 sets, 4 plates x 8-12- all w/ drop pushups
Standing Alternating Lateral Raises- 35-40lb DB's 20-15/arm, superset w/ Dual Standing Lat raises- failure
Seated Military Press- 3 sets, 165 x 8-12 reps
SUPERSET W/
Upright Rows- 3sets, 15-10
Reverse Pec Dec- 4 sets, 30-20 reps

ZAR-FIT
07-31-2012, 10:47 AM
7-27-2012: Legs
Leg Extensions- Warmups
Hack Squats- 5 sets, 20-8 reps
Walking Lunges- 135x20,20, 225x20,20,20
Leg Extensions- 6 sets, Stack, 3 double drop sets
Seated Calf Raise- 8 sets, 4-5 plates, failure, 3 drop sets
Laying Leg Curls- 8 sets, 20-12 reps 3 drop sets
Standing Single Leg Curls- 5 sets, 15-8 reps
Stiff Leg DL's- 4 sets, 225x12,12, 315x15, 405x8

ZAR-FIT
07-31-2012, 10:52 AM
7-28-2012: Arms
Single Arm Overhead Cable Ext- Warmup
Rope Pushdowns- 8 sets, 20-10 reps, 2 drop sets
DB Kickbacks- 3 sets, 20-15 reps
Single Arm DB Overhead Ext- 4 sets, 12-8 reps
Dips- 5 sets, failure
Rope High Cable Ext- 3 sets, burnouts
Seated DB Curls- 5 sets, 15-10 reps
Standing DB Hammer Curls- 3 sets


7-30-2012: Back and Traps
Lat Pull Down- 4 sets, 20-8 reps
Close Grip Lat Pull Down- 4 sets, 12-8 reps
Close Grip Seated Cabel Row- 3 sets, 15-12 reps
Wide Grip Seated Cable Row- 3 sets, 15-12 reps
Machine Horizontal Row- 4 sets, 20-12 reps
Hammer Strength Reverse Grip Pull Down- 3 plates/15reps, 5 sets, 4 plates/10-6 reps, 3 plates, 2 drop sets
BB Shrugs- 8 sets 6 plates, behind and in front of body, 15-10 reps

ZAR-FIT
08-05-2012, 06:44 PM
8-1-2012: Chest and Shoulders
Incline Bench
Flat Bench
Pec Dec
superset w/
Lateral Raises
Flat Bench
Cable Flys
Reverse Pec Dec
Shrugs
Incline DB Press

8-3-2012: Legs (light)
Single Leg Extension
Dual Leg Extension
Calf Press
Standing Hammy Curls
Laying Hammy Curls
Hip Abductors

8-5-2012: Back
Lat Pull Down- warm up
Standing High Cable Rope Rows
superset w/
Kneeling Cable Straight Arm Pullovers
Hammer Strength Horizontal Row
Hammer Strength Neutral Horizontal Row
Hammer Stength Pull Down (Pronated Grip)
Hyperextensions

ZAR-FIT
08-06-2012, 10:08 PM
8-6-2012: Chest and Tri
Flat Bench- 135 warmup, 225x15, 315x8,8,10, 225x10
Hammer Strength Wide Press- 3/side x 12,10,10, 4/side x 7,6-drop to 3- 6, repeat last set
Cable Flys- High 3 sets, Mid 3 sets
Pec Dec- 4 sets, 12-15 reps, double drop on 4th set
Incline BB bench- 315x6, drop 225x6, drop 135x12
GIANT TRICEP SET:::
Triangle Push Down, Rope Push Down, Triangle High Cable Leaning Away Ext, Rope High Cable Leaning Away Ext- min 10reps per exercise, 5 rounds

ZAR-FIT
08-11-2012, 12:31 AM
8-8-2012: Shoulders
Seated BB Military Press- 135x10, 225x8,6,6, 135x10
Rear Delt Pec Dec- 4 sets, 20-15 reps
High Cable Rear Delt Flys- 4 sets, 20-12 reps
Standing DB Lateral Raises- 5 sets, 45-70 lbs, 15-8 reps
DB Shrugs- 5 sets 150's x 15
SUPERSET W/
DB Front Raises- 20's x failure

8-10-2012: Back and Traps
Hammer Strength Horizontal Row- 1/side x 30, 2/side x 20, 2&1/4 /side x 15, 3&1/4 / side x 10, 4 &1/4 per side x 8,7, 3/side x 12
Hammer Strength Pull Down- 3/side x 10,8,8, 4/side x 5,4, 2/side x 12
BB Shurgs- 5/side x 20, 6/side x 15, 8/side x 10,8,8,10, 6/side (behind) x 10,10
Cable Seated Horizontal Row- Full Stack x 8,8,8, 3/4 stack x 12,10
Close Grip Pull Ups- 5 sets, failure
SUPERSET W/
Cable Straight Arm Pullovers- 5 sets, 15-8 reps
Deadlifts- 315x10, 405x6,8, 315x8
Reverse Pec Dec- 5 sets, 20-12 reps

ZAR-FIT
08-14-2012, 04:47 PM
8-11-2012: Legs
Leg Extensions
Superset W/
Laying Hammy Curls
Walking Lunges
Hack Squats
Hip Adductors
Hip Abductors
Calf Press
Converging Leg Press
Leg Extensions

8-13-2012: Chest and Bi's
Flat Bench
Pec Dec
Flat Bench
Pec Dec
Cable Flys
Pull Overs
Dips
High Cable Curls
Low Cable Curls

ZAR-FIT
08-15-2012, 07:37 PM
8-15-2012: Back and Traps
BB Shrugs- 2/side x 15, 4/side x 15, 5/side x 15,12,12,15
Reverse Pec Dec- 5 sets, 20-12 reps
Seated Wide Grip Cable Row- 4 sets, 15-6 reps
Seated Close Grip Cable Row- 3 sets, 15-10 reps
Hammer Strength Row- 5 sets, up to 6/side, 15-10 reps
Hammer Strength Pull Down- 4 sets, 3/side, 10-8 reps
Straight Arm Pullovers
superset w/ - 4 sets, 15-12 reps
Cable rotations

ZAR-FIT
08-21-2012, 02:56 PM
8-18-2012: Chest and Shoulders
Cable Flys / SUPERSET / DB Lateral Raises- 10 sets, 15-10 reps
DB Shrugs / SUPERSET / DB Seated Shoulder Press- 6 sets, 20-10 reps (shrugs), 15-6 reps (press)
Hammer Strength Shoulder Press- 5 sets, 15-10 reps
Reverse Pec Dec- 6 sets, 25-15 reps


8-20-2012: Arms
Rope Pushdown / SUPERSET / Straight Bar Cable Curls- 6 sets, 20-10 reps
EZ Bar Cable Pushdown / SUPERSET / Rope Cable Curls- 6 sets, 20-10 reps
Single Arm Cable Curls- 4 sets, 12 reps
Singel Arm Overhead Cable Extensions- 5 sets, 15-10 reps
Dips / SUPERSET / DB Hammer Curls- 5 sets, 15-8 reps

ZAR-FIT
08-28-2012, 06:02 PM
8-26-2012: Chest and Tri
Pec Dec- 5 sets, 15-10 reps
Hammer Strength Wide Chest- 3-5 plates/side, 5 sets, 15-8 reps
Hammer Strength Straight Press- 3 plates/side, 5 sets, 12-10 reps
Cable Flys- 5 sets, 15-12 reps
Triange Push Downs- 5 sets, 20-10 reps
Lean away overhead extensions w/ rope- 4 sets, 15-10 reps
Lean away overhead extensions w/ straight bar- 4 sets 15-10 reps
Staight Bar Pushdowns- 2 sets both with drops- burnouts


8-27-2012: Legs and Calves
Stiff Leg DL's (every set done with a drop set of 10 reps of 185) - 225 x 10 plus drop, 275x8 plus drop, 315 x 6,6 plus drops
Leg Press- 5 sets, 30-15 reps HEAVY and FULL RANGE
Standing Single Leg Hammy Curls- 5 sets, every set was done w/ atleast 1 drop set. Ex. Left leg- 8, Right leg- 8, drop Left- 12, drop Right 12. Set 4 and 5 had 4 drops (4 alternations was 1 set)
Leg Extenstions- 5 sets, set 1-25 reps, set 2-50 reps, set 3-75 reps, set 4- 100 reps, set 5- alternating 25/leg
Calf Press - 10 sets all to failure- 25-15 reps


8-28-2012: Back and Traps
Bent Over BB Row- 75x15, 95x15, 135x15, 185x12,10,10
Single Arm DB Row- 150's x 10,10,10,10
Superset w/
Straight Arm Cable Pull Overs- 4 set, 10 reps
Horizontal Cable Row (straight bar)- 5 sets, 15-8 reps, drop sets w/ set 4 and 5
Pull Ups- 3 sets, failure
Hammer Strenght Horizontal Row- 8 sets, 3/side x 15, 4/side x 10,10,10, alternating 10, straight 10, underhand 12, underhand 10
Plate Loaded Shrug Machine- 6 sets, 750lbs, 15-30 reps

ZAR-FIT
08-31-2012, 04:48 PM
8-30-2012: Arms
Trangle Push Downs- 8 sets, 15-8 reps. Last 3 sets all done with drop set
Single Arm Push Downs- 6 sets, 15-8 reps, with as little rest as possible
Overhead Cable Extensions- 5 sets, 15-10 reps
Alt DB Curls- 5 sets, 45's x 15,12, 55's x 10,8,8
Alt Hammer Curls- 4 sets, 75's x 10,10,8,8
Dips- 4 sets, failure
Single Arm Overhead Cable Tri Ext.- 4 sets, 12-10 reps

ZAR-FIT
08-31-2012, 04:54 PM
8-31-2012: Chest and Shoulders
Flat Bench- 135x20, 225x12, 315x6, 405x3-drop-225x10, 315x6,5,5-(all drop with pushups to failure)
Hammer Strenght Incline Bench- 2/side x 15, 3/side x 8,8,8, 2/side x burnout
Pec Dec- 5 sets, 12 reps
Decline BB bench- 4 sets, 225x12, 315x6,6, 225x10
superset with
Cable Chest Pullovers- 4 sets, 15-10 reps
Cable Flys- 5 sets, 15-10 reps
Machine Lateral Raises- 6 sets, 20-10 reps
DB Lateral Raises- 5 sets, 15-8 reps

ZAR-FIT
09-02-2012, 10:40 AM
9-1-2012: Shoulders and Traps
Single Arm Cable Lateral Raises- 8 sets, 4 from in front, 4 from behind, 15-10 reps
Shoulder Press on Leg Press Sled- 5 sets, 15-10 reps
BB Upright Rows- 5 sets, 15-10 reps, 45lbs, 65lbs, 95lbs, 145lbs, 145lbs, last 2 sets w/ drop sets of 45lbs
Hammer Strength Shoulder Press- 4 sets, 15-6 reps, 2/side - 4/side
Reverse Pec Dec- 5 sets, 30-12 reps
Hammer Strength Shrugs- 6 sets, 3 facing forward, 3 facing backward. 30-15 reps

ZAR-FIT
09-10-2012, 10:32 PM
9-3-2012: Arms
Single Arm Pushdowns- 5 sets, 15-8 reps
Over Head Rope Cable Extensions- 5 sets, 15-10 reps
EZ bar Tricep Pushdowns- 5 sets, 15-10 reps
Alt DB Curls- 45's x 10, 65's x 8, 75's x 6 - drop - 45's x failure, 75's (Hammer) x 6-drop-45's x failure
EZ bar Cable Curls- 5 sets, 20-10 reps
Single Arm Cable Overhead Extensions- 4 sets, 10 reps

9-4-2012: Back
Hyperextensions- 5 sets, 20-10 reps
Reverse Pec Dec- (Protractions), 5 sets, 15 reps
Seated Row (Straight Bar)- 4 sets, 15-12 reps
Hammer Strength Pull Down (reverse grip)- 2/side x 12 reps, 3/side x 8,8
Hammer Strength Pull Down (Overhand grip)- 3/side x 12, 4/side x 8,6, 2/side x 12
Hyperextension stretches

9-5-2012: Legs
Leg Extensions- 4 sets, Stack for 50, 2/3 stack for 50, 1/3 stack for 50 (600 total reps)
Hack Squats- Facing out- 5 sets, 25-12 reps
Hack Squats - Facing in- 3 sets, 12 reps
Sissy Squats- 4 sets, 20-15 reps
Seated Calf Raises- 6 sets, 4-6 plates, all to complete failure


9-7-2012: Chest
Flat Bench- 225 x 10, 315x8, 405x3-drop-315x5, 405x3-drop-315x5, 315x6
Hammer Strength Incline Bench- 2/side x 12,10, 3/side x 6,6-drop-2/side x 5, 225x8
Pec Dec- 6 sets, 15-8 reps, last 2 sets w/ drop sets
Cable Flys- 5 sets, 20-10 reps
Wide Grip Dips- 3 sets to failure


9-8-2012: Shoulders
Alt DB Lateral Raises- (Heavy)
superset w/ 8 sets, 10 and 10 reps
Dual DB lateral Raises- (Light)
Seated Alt DB Press- 70's-100's, 4 sets, 10-6 reps
Cable Upright Rows- 4 sets, 15-10 reps
Reverse Pec Dec- 5 sets, 15-12 reps

9-10-2012: Back and Traps
Machine Pull Downs- 3 warmups, 5 heavy sets- 10-6 reps, 3 lighter sets- 15-12 reps
Seated Row (Wide Neutral Grip)- 6 sets, 15-6 reps
Hammer Strength Horizontal Row- 5 sets, 15-10 reps
Dead Lifts- 4 sets, 225x12,12, 315x8,8
Shrugs- 6 plates per side, 8 sets, 4 in front, 4 in back

ZAR-FIT
09-15-2012, 03:42 PM
9-12-2012: Legs
Converging Leg Press- 10 sets, 20-8 reps(up to 21 plates)
Leg press- 6 sets, 20-8 reps
Leg Extensions- 6 sets, 25-10 reps
Standing Single Leg Curls- 4 sets, 12-8 reps
Hip Adductors- 4 sets, 25-15 reps
Hip Abductors- 4 sets, 25-15 reps

9-13-2012: Arms
Giant Set: 6 sets, Traingle Push Downs, Rope overhead Ext, Triangle Overhead Ext, Rope Pushdowns- atleast 10 reps each, no rest between exercises
Single arm Low Cable Curls- 5 sets, 15-10 reps
High Cable Single Arm Curls- 5 sets, 10-12 reps
Single Arm Cable Pushdowns- 4 sets, 10 reps
Single Arm Cable Overhead Ext- 3 sets- 12-8 reps
DB Hammer Curls- 4 sets, 100's-drop-45's

9-15-2012: Chest
Flat BB Bench- 225x15, 315x8, 405x5,5,5, 505x1-drop-405x2-drop-315x3-drop-225x5, 315x6
Hammer Strength Wide Press- 3/side x 15, 4/side x 12, 5/side x5-drop-4/side x 5, 4/side x 8-drop-3/side x6
Pec Dec- 5 sets
Dips- 4 sets, BW and assisted
DB Pullovers- 4 sets, 90lbs x 10
Cable Flys- 5 sets, 15-10 reps

ZAR-FIT
09-17-2012, 08:41 PM
9-17-2012: Back
Hammer Strength Low Row- 5 sets, 3-5 plates/side, 20-8 reps
Cable Seated Row- 4 sets, medium neutral grip, 15-8 reps
Pullups- to failure, All grips (wide, narrow, reverse grip)
superst w/ - 6 sets
Straight Arm Cable Pullovers- 15-10 reps
Hammer Strength Horizontal Row- 5 sets, 4 plates/side, 12-8 reps
Hammer Strenght Plated Loaded Shrugs- 6 sets, 7 plates/side, 15-10 reps

ZAR-FIT
11-08-2012, 09:11 PM
BACK ON THE BEAT

UPDATES OF MY TRAINING SINCE MID SEPTEMBER::::

MOST RECENTLY I TOOK A BET WITH MY AGENT TO DO A SHOW HE WAS ATTENDING. THE SHOW WAS THE NPC EAST COAST IN PATTERSON, NJ. I DIETED FOR 1 WEEK AND STEPPED ON STAGE. I WAS 242 LBS A WEEK BEFORE THE SHOW AND WEIGHED IN AT 226. I wasnt as nearly lean as I usually am for a contest but I mangaged to pull off a second place in the Superheavy Open Class, quallifying me for Nationals for all of next year. Not too shabby for a week of contest prep.

https://sphotos-a.xx.fbcdn.net/hphotos-prn1/561905_10100409223130504_1443334913_n.jpg
https://sphotos-a.xx.fbcdn.net/hphotos-prn1/554010_10100409223639484_1470029079_n.jpg
https://sphotos-a.xx.fbcdn.net/hphotos-ash3/561905_10100409223125514_1909583841_n.jpg

ZAR-FIT
11-08-2012, 09:22 PM
My Current Base Diet:

- 2 scoops of Nitrean +, 1 scoop of Results
Workout
- 2 scoops fo Nitrean +, 1.5 scoops of Results
- 8-10 oz of chicken, 2-3 tbs hummus, 1-2 cans of green beans, (sometimes adding an apple)
- Repeat 3rd meal
- Repeat 3rd meal again
- 2 scoops of Nitrean +, bag of popcorn, (sometimes some peanut butter)

Ill throw in cheat meals or foods every 3-4 days. Ex... Sushi, Crackers with PB&J, Poptarts.