Zar-Fit's High Volume Workouts

[ZAR-FIT]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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.

[ZAR-FIT]

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.