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Thread: Zar-Fit's High Volume Workouts

  1. #51
    back at it Beast's Avatar
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    Do you always stay in the higher rep ranges?

    D 435 / S 340 / B 305

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  2. #52
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by Beast View Post
    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.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  3. #53
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  4. #54
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  5. #55
    Senior Member ZAR-FIT's Avatar
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    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
    Last edited by ZAR-FIT; 04-10-2012 at 11:10 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  6. #56
    Senior Member Jonathan E's Avatar
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    Very impressive hard work. I saw you posted at 270. Are you doing this geared or no? Just generally curious.

  7. #57
    Senior Member ZAR-FIT's Avatar
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    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.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  8. #58
    Senior Member ZAR-FIT's Avatar
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    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
    Last edited by ZAR-FIT; 04-16-2012 at 06:31 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  9. #59
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  10. #60
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    Quote Originally Posted by ZAR-FIT View Post
    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.

  11. #61
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  12. #62
    Senior Member ZAR-FIT's Avatar
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    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)
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  13. #63
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  14. #64
    Senior Member ZAR-FIT's Avatar
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    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
    Last edited by ZAR-FIT; 04-23-2012 at 09:07 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  15. #65
    Squat Heavy, Squat Often Cards's Avatar
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    hope everything is working out and getting better, workouts still look awesome.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
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  16. #66
    Senior Member ZAR-FIT's Avatar
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    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
    Last edited by ZAR-FIT; 04-23-2012 at 09:32 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  17. #67
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  18. #68
    House Lannister
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    Nice to see you getting some sessions in Zar. sorry to hear about the Colitis.

  19. #69
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    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!
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  20. #70
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  21. #71
    House Lannister
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    Quote Originally Posted by ZAR-FIT View Post
    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.

  22. #72
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    lmao this is awesome.
    +1 for commercial and Trojan man; great workouts.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
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  23. #73
    back at it Beast's Avatar
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    Quote Originally Posted by ZAR-FIT View Post
    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?

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  24. #74
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by Beast View Post
    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.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  25. #75
    Senior Member ZAR-FIT's Avatar
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    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
    Last edited by ZAR-FIT; 05-04-2012 at 11:33 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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