Want to compete next year

[bigcruz]

Shoulder

Standing press
80-5
90-3
110-1 (I wasn't able to get this up last round, extremely proud of myself)

Db press
4 sets of 12@40lbs

Lateral raise
4 sets of 12 @20lbs

Super with rear lateral raises
4 sets of 12 @12.5lbs

Barbell curls

4 sets of 12 @ 75lbs

Hammer curls
3 sets of 12@30lbs

Cardio
20 min hiit

 

[bigcruz]

Back

Deads not including weight of bar
210-5
240-3
270-8 ( I was only suppose to do 1 per my program but I felt so strong today I had to keep going)

Bent over row
4 sets of 12 @125

Ham glute raise
3 sets of 10

Zercher good mornings
4 sets of 10 @90lbs

Eagle spread sit ups
20
20
15
15

30 min low impact cardio

 

[bigcruz]

I haven't been posting my foods because nothing has really changed. Every now and then I'll throw in a pepperoni stick but always stay within my target macros

 

[jagbender]

Deads 8 x 315 awesome!

 

[bigcruz]

Deads 8 x 315 awesome!

Thanks

 

[bigcruz]

been a crazy week at work i havent been able to workout these last couple days and was forced to bang out a quick one today

chest*not including weight of bar
150-5
170-3
190-1

decline press
4 sets of 10 @175

flyes
30-12
25-12
25-12
25-12

tri pull downs
65-12
65-12
60-12
60-12
60-12

pushups to failure
23
13
11
10

no cardio

 

[bigcruz]

back

deads *not including weight of bar
110-5
140-5
170-5

bent over row
4 sets of 12 @125lbs

zercher good mornings

4 sets of 10 @ 95lbs

eagle spread sit ups

4 sets of 20

cardio
30 min on treadmill @3.5mph @4%incline up'd it .5%incline every 5 min


damn winter lol started getting to cold to workout in my garage I was forced to head back to the gym. hasnt been to bad yet lol

 

[bigcruz]

chest
bench*not including weigh of bar
80-5
100-5
120-5

dips bw
4 sets of 10

db flyes
4 sets of 12 @30lbs

tri pulldowns
70-12
90-12
90-12
90-12
90-12

pushups till failure
23
14
13
11

cardio 20 min HIIT
min 1-3 @ 3mph
min 3-10 @6mph for 60sec then @3mph for 30sec
min 10-20 @7mph for 60sec then @3mph for 30sec

 

[jagbender]

looking good!

 

[davegmb]

You still aiming for a show? How you progressing?

 

[bigcruz]

You still aiming for a show? How you progressing?

everything is going swell thanks to my big homie Jugg and yea im aiming for late next year

 

[bigcruz]

todays grub

breakfast
2 eggs
4 slices of bacon

lunch
9oz chicken
1oz almonds

post work out
1 cup egg whites

dinner
9oz chicken

bedtime
1/2 cup cottage cheese
2 tbs peanut butter

macros
fat 138g
carb 17g
pro 206g
cal 2164

 

[bigcruz]

chest
197

I have been doing a real shitty job of keepin up with my log lol I broke my ipod a few weeks ago and was just to lazy to get on the compooter

bench *not including weight of bar
130-5
160-5
180-5

dips *BW
4 sets of 10

db flyes
4 sets of 12 @30lbs

tri pulldowns
90-12
100-12
110-12
110-12

pushups to failure
23
14
11
9

cardio 30min HIIT
min 1-3 @3mph
min 3-20 @7mph for 60 sec then @3mph for 30 sec
min 20-27 @8mph for 60 sec then @3mph for 30 sec
min 27-30@3mph

great workout over all, Im back at the gym for the winter months which sucks because I have friends that go there also and they get carried away with the convo at times so workouts take a bit longer than usual

 

[bigcruz]

Exact same today!!!

todays grub




breakfast
2 eggs
4 slices of bacon

lunch
9oz chicken
1oz almonds

post work out
1 cup egg whites

dinner
9oz chicken

bedtime
1/2 cup cottage cheese
2 tbs peanut butter

macros
fat 138g
carb 17g
pro 206g
cal 2164

 

[bigcruz]

had company show up unexpected yesterday so I wasn't able to post up my workout so here she goooosss

Squat*not including weight on bar
130-5
150-5
160-3 (gonna take a step back on squats next week, Im just not having much success with these as I am with other body parts)

step ups
5 sets of 10 w\20lbs db

Hack Squats
4 sets of 12 w\40 lbs

ab wheel
4 sets of 12

Cardio
30 min @3.5mph @7.5% incline

 

[bigcruz]

today is a rest day, grub is exactly the same

todays grub

breakfast
2 eggs
4 slices of bacon

lunch
9oz chicken
1oz almonds

post work out
1 cup egg whites

dinner
9oz chicken

bedtime
1/2 cup cottage cheese
2 tbs peanut butter

macros
fat 138g
carb 17g
pro 206g
cal 2164

 

[bigcruz]

yesterdays workout

shoulders

mil press *not including weight of bar
80-3
90-3
100-3

db press
50-12
50-12
50-12
50-8

side lats
25-12
25-12
20-12
20-12

super with rear lats
4 sets of 12 @15lbs

barbell curls
4 sets of 10 @75lbs

hammer curls
35-10
30-10
30-10

no cardio

 

[bigcruz]

todays workout
back

deads*not including weight of bar

210-3
230-3
260-3

bent over row
4 sets of 10 @130lbs

zercher good morn
4 sets of 10 @95lbs

ham glute raise
3 sets of 10 (these are killer)

eagle spread sit ups
20
20
15
15

cardio 20 min
3.5 mph @ 7.5%incline

 

[bigcruz]

havent been able to train last couple days been feeling like shit, o well its that time of the year i guess. Diet remains the exact same

 

[juggernaut]

Looking good on the training big man

 

[bigcruz]

wow never been hit with such a cold! oh well im feeling better now. Did 25min pre breakfast cardio today. Gonna get back in the gym on sat.

 

[jagbender]

Hope you get feeling better soon

 

[D-Lats]

Goin hard brother! Your hard work will pay off.

 

[bigcruz]

thanks fellerz

 

[bigcruz]

well im feeling 100 again and back at it!!

yesterdays workout

197lbs
Shoulders

Standing Military press *not including weight of bar
80 -5
90-5
100-3 (ive done five on this weight before i think i was a lil weak from the time off)

DB Press
4 sets of 12 @45lbs

Side lat raises superset with rear lat raises
sl 12x20
rl 12x15
for 4 sets

barbell curls
65-12
65-12
65-10
65-10

hammer curls
3 sets of 10 @25lbs

cardio
15 min HIIT
15 min low intensity at various inclines

 

[bigcruz]

Today
197lbs
Back

deads *not including weight of bar

190-5
220-5
250-8

Bent over rows ( dropped the weight on these and really focused on the stretch and pinch at the top of the lift, felt really good)

90-12
100-12
100-12
100-12

Zercher good morn
4 sets of 10 @ 95lbs

Ham Glute raises
3 sets of 10

eagles spread sit ups
25
15
12
10

cardio
10 min HIIT
10 min @3mph 5%incline

 

[x~factor]

Good looking journal so far.

Bent over rows ( dropped the weight on these and really focused on the stretch and pinch at the top of the lift, felt really good)

How low do you lower the bar to the ground?

 

[bigcruz]

Good looking journal so far.



How low do you lower the bar to the ground?

just as far as my arm stretches

 

[davegmb]

What's the benefits of the zercher good mornings over regular ones?

 

[juggernaut]

What's the benefits of the zercher good mornings over regular ones?

A way better stretch in the hamstrings and lesser chances of muscle ache in the back because the bar is in front which also gives better form. The benefits muscularly, are the pretty much the same.