Zar-Fit's High Volume Workouts

[ZAR-FIT]

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]

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]

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]

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]

oh man, sorry to hear that, I hope things get better for you

[ZAR-FIT]

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]

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]

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]

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]

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]

Glad to see that you are still having some great workouts despite the Crohn's.

[ZAR-FIT]

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]

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]

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]

Nice freaking work here bro.

[ZAR-FIT]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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