Frank Zane 2.0 Pure Hypertrophy & Symmetry

Training Logs
41

Chest & Back

Pecs still rehabbing, not 100%

Rotator Cuff Work

Dumbbell Row
2 warmup sets of 25 lbs 12-14 reps (each side)
1 set of 45 lbs 10-12 reps (each side)
1 set of 45 lbs 10-12 reps (left side only)
Started with left side, ended with left side (left lats weaker)
Going light focus on mind muscle connection

Incline DB press
1 warmup set of one arm DB press 20 lbs (each hand)
3 sets of 12-15 reps 40-50-60 lbs

Dumbbell Pullover
3 sets of 25-30-30 lbs 10-12 reps

Cable Crossover (High-Low)
3 sets of 2-3-4 stacks 12-18 reps

Lat Pushdown
4 sets of 4-5-6-6 stacks 12-14 reps

Time: 1h5min

42

Shoulders and Abs yesterday

Rotator Cuff Work

Dumbbell Shoulder Press
4 sets of 40-60-70-80 lbs for 14-12-10-8 reps

Upright Row
3 sets of 25-35-35 lbs for 14 reps

Dumbbell Lateral Raise
3 sets of 30 lbs 10-14 reps (12 avg)

Cable Rear Delt Raise
3 sets of 1 stack 8-10 reps each hand

Crunches
2 sets 12-15 reps

Bicycle Crunches
2 sets of 15 reps

Plank
1 set 30-45 seconds (approximate)

Time: 1 h

43

Didn’t log in last two sessions

Back and a little abs today

Lower Back Stretching

Superman & Bird Dog
4 sets, 2 sets each 10-12 reps

Dumbbell Row
4 sets 25-35-50-55 lbs 14-12-10-8 reps
1 extra set for left lat (weaker) 25 lbs till failure ~12 reps

Single-Arm High Pulley Row
3 sets 4-5-5 stacks 10-14 reps each hand
Amazing exercise, 1st time doing it

Lat Pushdown
3 sets 4-5-6 stacks 10-14 reps (straight bar)

Hanging Leg Raises
2 sets 8-12 reps

Russian Twist
2 sets 12-15 reps 6 lbs ball

Plank
1 set

Time: 1 h 5 min

44

Chest workout and a little cardio for general workout

Pecs almost recover

Pec stretching, rotator cuff work 5 min

Dumbbell Flat Press
4 sets of 20-25-30-35 lbs 10-15 reps

Dumbbell Flies
2 sets 20-25 lbs 12 reps

Cable Crossover (High-Low)
3 sets 2-3-4 stacks each side 12-15 reps

Cardio on bike 7 minutes for general health

Time: 45 min

45

Light Shoulders and Arms Day

Rotator Cuff Stretching

Dumbbell Lateral Raise
1 warmup set 10 lbs each dumbbell 20 reps last 8 reps did each hand separately
3 sets 15 lbs each dumbbell 15 reps last 6 reps did each hand separately

Preacher Curl Machine
1 warmup set of 33 lbs each hand 12 reps
2 sets of 44 lbs each hand 8-10 reps
1 sets of 55 lbs both hands 12-15 reps

Dumbbell Triceps Extension on Incline Bench
1 warmup set of 20 lbs 15-20 reps
2 sets of 30 lbs 12-15 reps

Cable Rear Delt Raise
3 sets of 1 stack 6-10 reps each hand

V-bar Curl
2 sets of 3-4 stacks 10-12 reps

Cable Front Delt Raise with Straight Bar
2 sets of 2 stacks 12 reps

Time: 45-50 min

46

Legs & Abs

Ab Pulldown
4 sets 1/3-1/3-1/2-2/3 whole stacks 18-15-14-10 reps

Barbell RDL
5 sets 45-65-65-75-75 lbs 15-14-12-10-10 reps (focus on contraction, have hips problem can’t use crazy weight either way)

Calf Raise on Smith Machine
4 sets of 12-17 reps 25-25-30-25 lbs plates on each side (performed on a platform for a greater stretch)

Vertical Leg Press on Smith Machine
3 sets of 70-160-110 lbs 10-14 reps

Unilateral Dumbbell Calf Raise
2 sets 25 lbs plate on the opposing side (physics) also on a platform 10-12 reps

Seated Bench Leg Pull-in
2 sets of 10-14 reps

Time: 1 h 5 min
Total sets performed: 20 sets

47

Chest & Triceps Classic

Slowly getting back to normal chest routine after injury

Rotator Cuff Work and Pec Stretch
5 min

Dumbbell Flat Press
2 warmup sets 20-25 lbs 15 reps
3 working sets 35-40-40 lbs 12-8-8 reps

Cable Crossover (High-Low)
3 sets 2-3-4 stacks 10-14 reps, both feet parallel to each other

V-Bar Triceps Pushdown
4 sets of 4-5-6-7 stacks 16-14-12-9 reps

Reverse Triceps Extension with Cable
2 sets of 1-2 stacks 8-12 reps each hand

Dumbbell Flies
3 sets of 20-20-25 lbs 12-12-10 reps

Machine Triceps Extension
1 set of 55 lbs till failure (~16 reps)

Time: 1 h
Total sets: 17

48

Abs and Cardio

Cardio 10 min on hill

Bicycle Crunches
2 sets 10-14 reps slower movement, no jerking for better contraction

Ab Pulldown
3 sets of 1/3 -1/2-3/5 stacks 14-12-12 reps

Seated Leg Pull-in
2 sets of 12-14 reps

Time: 40 min

49

Back to logging in

Back, a little shoulders and biceps

Lat Pulldown (Wide)
2 warmup sets of 50-70 lbs 15 reps
2 working sets 100 lbs 12 reps
Fully stretched at the top

Lat Pulldown (V-Bar)
3 sets of 90-90-80 lbs 12 reps
Fully stretched at the top

Dumbbell Pullover
2 sets of 25 lbs 12-14 reps
Focus on the contraction

Side Lateral Raise (Cable)
2 sets of 1 stack 12 reps each hand

Face Pull
3 sets of 5-6-6 stacks 12-14 reps (hold at the peak contraction)

Preacher Curl Machine
2 sets of 22-33 lbs each hand 10-12 reps
1 set of 55 lbs both hands 12-14 reps

Did quad foam roll and some lower back stretching to prevent tightness

Time: 55 min
Total sets: 17

50

Back at logging again:

Update (1/9/2018):

  • Lost 5-7 pounds after a month vacation (although I was still lifting, it wasn’t consistent and my diet was so-so)
  • Lost strength and size especially in shoulders and legs
  • Back doesn’t seem to lose size and strength
51

Back & Bis Session

Hyperextension
4 sets 8-12 reps BW-BW-10-25

Dumbbell Row
2 warmup sets 8-14 reps each hand 25-37.5
2 working sets 7-10 reps each hand 50-52.5

Seated Cable Row
3 sets of 12-15 reps 55-70-70 (1-2 secs hold at peak contraction)

Lat Pulldown Machine
3 sets of 10-12 reps 85-70-70

Seated Preacher Curl
2 sets of 8 reps bar (weight unknown, heavier than usual EZ-bar)

Incline Dumbbell Curl
3 sets of 6-8 reps each hand 10-15-15

Dumbbell Pullover
3 sets of 10-12 reps 25-30-30

Time: 1h5 min
Total sets: 22 sets

52

IMAG1286
IMAG12862448×3264 304 KB

Legs are still pretty big despite losing some size and definitely a lot of strength.

53

Cardio

Sprinting, walking and light jogging about 20 min. Run total about 2 miles

54

Chest, Tris and Calves

Rotator Cuff Exercises & Stretching
5 min

Dumbbell Incline Press
2 warmup sets of 12-14 reps 40-60
2 working sets of 8-10 reps 70-80

Dumbbell Flies (Incline)
2 sets of 12 reps 30-40

Chest Press Machine
3 sets of 8-12 reps 50-80-80
1 set of 12 reps 25 each side seperately

Triceps Dip Machine
3 sets of 12 reps 70-70-85

Calf Press
4 sets of 12-14 reps 70-85-115-100

Triceps Reverse Extension (Cable)
3 sets of 12-15 reps for each hand 1-2-2 stacks

Calf Raise on Leg Press Machine
2 sets of 14 reps 70

Time: 1h
Total sets: 22

55

Legs and Abs

Lost a lot of strength in legs, in terms of size they are still where I want them to be

Legs Extension
3 warmup sets of 10-15 reps 40-40-25 (unilateral)
1 working set of 12-14 reps 70

Lying Hamstring Curl
3 sets of 10-14 reps 50-50-70

Dumbbell RDL
3 sets of 10-12 reps 50-60-65

Hip Adductor
3 sets of 10-12 reps 50-50-70

Seated Leg Press Hammer Strength
3 sets of 10-14 reps 100-130-140

Abs Machine
3 sets of 12-15 reps 40-50-50

Captain Leg Raise
2 sets of 12 reps

Total sets: 21
Time: 1h

56

Have not been consistent and logging my workout for a while. Was really busy.

Arms day:
Assisted Triceps Dips
3 sets of 8-12 reps 70-55-40
Haven’t been doing dips since I was 30 lbs lighter. Doing assisted so I don’t fuck up my form.

Dumbbell Incline Skullcrusher
3 sets of 10-12 reps 25-30-30

Dumbbell Cross Alternating Hammer Curl
3 sets of 7-10 reps each hand 15-20/25-20/25
Heavier on my left hand to bring it up

Reverse Barbell Curl
3 sets of 10-12 reps 20-30-30

Triceps Extension with Straight Bar
3 sets of 10-14 reps 6-7-7 stacks

Dumbbell Incline Curl Machine
2 sets of 10-12 reps 40

Time:45-50 min

Plus 25 min cardio, fast pace walking

57

Back Training

Lat Pushdown
2 warmup sets of 10-14 reps
2 working sets of 10-12 reps

Seated Cable Row
3 sets of 10-12 reps 55-70-70 lbs

Hyperextension
3 sets of 12 reps BW-BW-25 lbs

Lat Pulldown (Wide Grip)
3 sets of 8-12 reps 100 lbs

Lat Pulldown Machine
2 sets of 8-10 reps 85 lbs
2 sets alternating 40-55 lbs 12-14 reps for each side

Incline Bicep Curl Machine
2 sets of 8-10 reps for each hand 25-40 lbs

Total sets: 19
Time: 45-50 min, rest period minimum

58

Note:

Current 2 week split to improve weak points:
Counting from Sunday before
First week

  • Back (including lower back, and traps or rear delts depending on how I feel)
  • Arm
  • Chest & Shoulder (light shoulder, no pressing)
  • Legs (Hamstring, Quads, Calves)

Second week

  • Back and abs (mainly lats, heavy abs workout)
  • Chest, biceps and calves
  • Shoulders and triceps (heavy shoulder workout)
  • Abs (light, can be done at home) and cardio (jogging, basketball, or stationary bike)

Alternate between lower sets 16-20 to higher sets 22-30 every cycle

59

Leg day:
Dynamic leg stretching

4 sets of leg extension warming up
10-15 reps 25-40-55-70 lbs

Leg Press
non-sled, heavier than usual leg press
3 sets of 10-12 reps 2.5-4-6 plates

Lying leg curls
3 sets of 8-14 reps 40-70-85 lbs

Hyperextension
3 sets 10-14 reps

Dumbbell lunges
3 sets of 10-12 reps 20-35-40 lbs

Ab pulldown
3 sets of 10-17 reps 1/3-2/3-2/3 of the whole stack, minimal rest

Captain leg raise
3 sets 12-15 reps, minimal rest

Total sets 22, time:55 min

60

Back and shoulder day

Barbell Row
lower back issues can’t use crazy amount of weight
4 sets of 15-13-10-8 reps 45-65-95-105 lbs

Upright Row
3 sets of 12 reps 30-40-40 lbs

Seated Cable Row
3 sets of 14-10-10 reps 55-85-85 lbs

Side Lateral Raise (Cable)
3 sets of 12-12-22 reps each side 2.5-7.5-dropset with 7.5 and 2.5 lbs

Dumbbell Row
started with left side and end with left side to bring up weak left lats
3 sets of 37.5-50-55 lbs each side 12-10-8 reps

Bent-over Rear Delt Dumbbell Raise
3 sets of 10 reps 20 lbs

Dumbbell Shrug
3 sets of 8 reps 80-90-75 lbs
little rest in between

Total sets: 22 ,Time: 50-55 min