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Thread: Zar-Fit's High Volume Workouts

  1. #76
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  2. #77
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    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.

  3. #78
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  4. #79
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by yayeti View Post
    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.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  5. #80
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    oh man, sorry to hear that, I hope things get better for you

  6. #81
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  7. #82
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  8. #83
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  9. #84
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  10. #85
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  11. #86
    Strongman Tom Mutaffis's Avatar
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    Glad to see that you are still having some great workouts despite the Crohn's.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  12. #87
    Senior Member ZAR-FIT's Avatar
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    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???
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  13. #88
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  14. #89
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  15. #90
    Senior Member larsen540's Avatar
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    Nice freaking work here bro.
    ADRIAN LARSEN
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  16. #91
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  17. #92
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  18. #93
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  19. #94
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  20. #95
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  21. #96
    Senior Member ZAR-FIT's Avatar
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    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
    Last edited by ZAR-FIT; 06-18-2012 at 07:50 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  22. #97
    Senior Member ZAR-FIT's Avatar
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    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.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  23. #98
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  24. #99
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  25. #100
    Senior Member ZAR-FIT's Avatar
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    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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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