ZXE003 Comeback Journal

[zxe003]

Hey all, not even sure if anyone here still knows who I am, but I'm back nonetheless. It's been a long time off the site and out of the gym (consistently), but I'm quitting unhealthiness cold turkey starting today! I'm nowhere near where I even started my orignal journal (you can do a search if you like....it's pretty old), but it's a marathon not a race right? So here it begins, my journey back and then beyond.....

Monday 4/28/2008 (1st day back)

Shoulders

Bb Military Press
bar x 20 (warm-up)
135 x 10
135 x 8
135 x 7

Bb Standing Upright Rows
50 x 12
80 x 10
80 x 10

Db Side Laterals
25 x 8
25 x 8
25 x 8

Cardio

Treadmill
20 minutes

Felt good this morning, obviously extremely weak lifts, but energy levels were good. Muscle fatigue was a little better than I'd expected. Cardio felt good, but had to stop unfortunately due to some stomach problems. I'll probably go a full 30 tomorrow. Changed up my diet today as well. Watching my caloric intake, minimizing fat intake, upped my protein and stayed disciplined to eating every couple hours....the change up kinda gave me headaches, but I felt good overall. My diet was always the biggest problem, so I will focus a lot more on it from now on.

Oh....almost forgot my current stats: 5'11", 245 lbs. BF% ?-too much.

 

[zxe003]

Tuesday 4/29/2008

Chest

Bb Flat Bench
135 x 12 (warm-up)
185 x 6.....pitiful
185 x 5.....more pitiful
dropset to 155 x 6
dropset to 135 x 8

Incline Db Press
50's x 10
55's x 9
55's x 8

Peck Deck Fly's
130 x 10
130 x 10
130 x 10

Cardio

Treadmill (15% incline)
25 minutes

Baby steps.....I'm keeping a pretty positive head given the fact that these are the weakest numbers I've put up in a LONG ass time, but consistency should get me back on par in no time.

 

[c0mbs]

hey zxe003 sorry man this is irrelevant i tried sending through pm but ur inbox is full
anyways i saw your post from 2004 regarding m1t and methyl d's

"Probably don't need to run the methyl d. I guarantee you'll get good results with m1t alone. Plus with two methylated orals, you're beating up your liver bro. Make sure your running your milk thistle....and just to be safe, get your liver values checked at the end of the cycle. Also....a lot of people have been running 4 week cycles....call me chicken, but I won't go more than 2. Too little known about the right now. Give it a break after 2 weeks for about 2 weeks and then consider one more cycle. But chill for a while, after that."

have you taken any of the 2. if so how were the gains and the sides that came along with it? what PCT did you run after? i'm currently at 5'11 180lbs and i'm looking to bulk up my frame but yet i dont wanna look like a blowfish at the same time.

looking forward to hear from you man

thanks,

 

[zxe003]

hey zxe003 sorry man this is irrelevant i tried sending through pm but ur inbox is full
anyways i saw your post from 2004 regarding m1t and methyl d's

"Probably don't need to run the methyl d. I guarantee you'll get good results with m1t alone. Plus with two methylated orals, you're beating up your liver bro. Make sure your running your milk thistle....and just to be safe, get your liver values checked at the end of the cycle. Also....a lot of people have been running 4 week cycles....call me chicken, but I won't go more than 2. Too little known about the right now. Give it a break after 2 weeks for about 2 weeks and then consider one more cycle. But chill for a while, after that."

have you taken any of the 2. if so how were the gains and the sides that came along with it? what PCT did you run after? i'm currently at 5'11 180lbs and i'm looking to bulk up my frame but yet i dont wanna look like a blowfish at the same time.

looking forward to hear from you man

thanks,

I have experience with M1T, never took Methyl d. This was almost 4 years ago, so I apologize for not being able to be more specific about my experience. I will say, I remember I definitely got significant strength gains in a very short amount of time, increased muscle endurance and although I wouldn't consider the muscle gain to be vascular by any means, it definitely wasn't bloated. It wasn't like a water retention type of bulk up like some people report having. I used milk thistle and a weak commercial anti-estrogen supplement (sorry, can't remember what it was). I didn't experience any gyno or other negative affects, of course I only ran one cycle though. I had stocked up on M1T with the intention of taking a couple more cycles, but that's when I got real busy with work and business, and stepped out of the gym for quite some time. In fact I still have 3 bottles but they expired in '06....wonder if they're still any good....LOL. Sorry I couldn't be more help, but I was very impressed with the strength gains!

 

[zxe003]

Wednesday 4/30/2008

Biceps

Straight Bar Curls
50 x 12 (warm-up)
70 x 8
70 x 8
80 x 6
50 x 4

Seated Incline Db Curls
25's x 6
25's x 6
25's x 6

Alternating Db Hammer Curls
30's x 8
30's x 8
30's x 8

Peak Busters (cables)
32(each side) x 8
32 x 8
32 x 8

Triceps

Seated Dips
98 x 20 (warm-up)
128 x 12
158 x 10

Overhead Single Db Extensions
75 x 5 (form too sloppy)
dropped down to...
60 x 6
60 x 8
60 x 8

Alternating Rev Grip Single Arm Cable Pushdowns (no rest between sets)
28 x 8
28 x 8
28 x 8

Cardio

Treadmill (15% incline)
20 minutes

Biceps came up real weak, triceps weren't that much better but felt really good and worked. I've got to wake up earlier in order to get in my lifting and full cardio session in before work. I had to cut cardio to only 20 min. this morning because I was running late. Kept my target HR at 165.

 

[zxe003]

Thursday 5/1/2008

Back

Deadlifts
135 x 12 (warm-up)
135 x 10 (warm-up)
205 x 10
225 x 8
245 x 8
205 x 8

Bb Bent Over Rows
135 x 10
135 x 10
135 x 10

Iso-Lateral Lat Pull Down Machine
70(each side) x 10
90(each side) x 8
90 x 8

Cardio

Treadmill (Alternated incline from 3 to 12)
30 min. interval between running on moderate incline and walking on steep incline.

Today was my day off and had a lot of errands to run before I could get in the gym. Went to a gym in another city today, so it was a bit of a challenge finding everything I needed and getting it when I wanted. Felt a bit sluggish working out later in the day, so cut back a little short since I taxed myself a bit on the deads. Cardio felt good, kept HR at about 170.

 

[zxe003]

Friday 5/2/2008

Legs

Leg Press
305 x 10
305 x 10
305 x 10

Leg Extensions
70(each side) x 8
70 x 8

Leg Curls
60 x 10
60 x 10

Weighted Calf Raises
135 x 10
135 x 10
135 x 10

Cardio

Recumbent Bike
30 minutes

My back is TORE UP from the deads yesterday! Not injured or anything, just excessively sore from such a long lay off of doing deads. This definitely had an impact on today's leg workouts (especially the leg press). Was okay, just not that motivated to hit the legs real intensely. Really wanted to make sure I had enough time to do 30min. of cardio.

 

[zxe003]

Saturday 5/3/2008

Push-Ups
25, 20, 20

Crunches
20, 20, 20

Today and tomorrow are rest days, but I felt wierd not doing anything at all. Some quick push-ups to get my blood flowing and keep my chest active, and some crunches since I didn't really do anything for abs this week. I'll make sure to incorporate some ab and core strengthening into this weeks routine.

 

[zxe003]

Monday 5/5/2008

Chest

Bb Flat Bench
135 x 15 (warm-up)
225 x 3 (ego check time....got 2 up and the third barely)
185 x 5
after getting pissed off at myself, I just did 2 burnout sets:
135 x 10
135 x 10

Incline Db Press
50's x 8
60's x 6
50's x 6
dropset (no rests)....
40's x 8
30's x 9
25's x 10

Cable Fly's
40(each side) x 10
40 x 10
40 x 10

Low Cable Fly/Raise
32(each side) x 10
32 x 10
32 x 10

Cardio

Treadmill (Alternating incline)
35 minutes

 

[zxe003]

Tuesday 5/6/08

Shoulders

Arnold Press
30's x 15 (warm-up)
30's x 10 (warn-up)

Db Military Press
50's x 10
50's x 8
50's x 8

Bb Upright Rows
70 x 10
80 x 8
70 x 10

Db Side Laterals
25's x 8
25's x 8
25's x 8

Reverse Peck Deck Machine
100 x 8
100 x 8
100 x 8

Cardio (incline at 15)
25 minutes

 

[zxe003]

Thursday 5/8/2008

Biceps/Triceps

Wide-Grip Bb Curls superset w/ Tricep Cable Pushdowns
Curls 50 x 12, Pushdowns 85 x 20 (warm-up)
Curls 50 x 10, Pushdowns 85 x 15 (warm-up)
Curls 70 x 8, Pushdowns 115 x 12 *static hold for 5 sec. on last curl rep
Curls 70 x 8, Pushdowns 135 x 12 *static hold for 5 sec. on last curl rep
Curls 70 x 7, Pushdowns 145 x 10 *static hold for 5 sec. on last curl rep

Close-Grip Preacher Curls superset w/ Overhead Cable Extensions
Curls 60 x 6, Extensions 115 x 10
Curls 60 x 6, Extensions 115 x 10
Curls 60 x 6, Extensions 115 x 10

Standing Alt Db Curls superset w/ Single Db Overhead Extensions
Curls 25's x 8, Extensions 70 x 8
Curls 25's x 8, Extensions 70 x 8
Curls 25's x 8, Extensions 70 x 6

Abs

Decline Bench Crunch
(static hold for 5 count) x 5
hold x 5
hold x 3

Cardio

Treadmill (alt between 7.5 and 15 incline)
20 minutes

 

[zxe003]

Friday 5/9/2008

Back

Lat Pulldowns
120 x 12
120 x 10
120 x 10

Low Cable Rows
135 x 6
105 x 10
105 x 10
105 x 10

Machine Rows (Upper Back)
105 x 8
105 x 8
105 x 8
105 x 8

Unweighted Back Raises
8 x 3

Cardio

Treadmill (alt incline 7.5 to 15)
25 minutes

Was pretty tired this morning (had a late night), so I kept the weights and exercises pretty low key for back today. Just focused on strict controlled form and feeling the muscle contraction deeply.

 

[zxe003]

Monday 5/12/2008

Chest

Incline Hammer Strength Press
45(each side) x 15 (warm-up)
45(each side) x 12 (warm-up)
90(each side) x 6
90(each side) x 4....too sloppy so dropped down
70(each side) x 4 (to finish off incomplete set)
70(each side) x 8
70(each side) x 8

Flat Bench Db Press
65's x 8
65's x 6
65's x 8
65's x 8

*2nd set fatigue set in on my left arm. Took a longer rest period, next two sets were cake with low rest period.

Flat Bench Db Flys
30's x 8
30's x 8
30's x 8
30's x 8

Cardio

Treadmill (low-intensity, high incline)
30 minutes

 

[Azinine]

Looking good man. Keep it up.

 

[zxe003]

Looking good man. Keep it up.

Thanks bro.....I should be on par in no time.

 

[jackangel]

welcome back. i'm back in as of ~3 months ago. it's an interesting mix of emotions. on the one hand, you're annoyed at yourself for letting things go. you're pissed because you're weak. on the other hand, it all comes back so quickly, and it feels good to climb back up through the weights again.

 

[zxe003]

welcome back. i'm back in as of ~3 months ago. it's an interesting mix of emotions. on the one hand, you're annoyed at yourself for letting things go. you're pissed because you're weak. on the other hand, it all comes back so quickly, and it feels good to climb back up through the weights again.

You ain't lying! After 2 solid weeks, I'm feeling the desire again! I love being back in there and improving with every workout. Like I said, I will be back in full force in no time!....couldn't imagine stopping ever again.

 

[zxe003]

Tuesday 5/13/2008

Shoulders

Arnold Press
30's x 12 (warm-up)
30's x 11 (warm-up)

Db Military Press
50's x 10
60's x 8
65's x 7 dropset.....
50's x 6

Db Side Laterals
20's x 8
20's x 8
20's x 8

Bent Over Cable Side Laterals (no attachment)
20 x 8 (alternated each side)
16 x 8
16 x 8
16 x 8

Upper Traps

Shrugs (w/ a shrug bar, no straps)
280 x 2 *grip was slipping
190 x 10 (last rep held for 10 sec.)
190 x 10 (last rep held for 10 sec.)
190 x 10 (last rep held for 10 sec.)

Cardio

Treadmill (alt incline, alt speed)
30 minutes

Felt really good today. All the weights got up pretty easy. The 65's felt light, but my muscle endurance isn't fully there just yet. Can't wait till the 100's feel like baby weight again! I'm feelin real good!! Slow and steady wins the race!

 

[zxe003]

Thursday 5/15/2008

Biceps


Bb Curls
50 x 12 wide grip (warm-up)
50 x 12 close grip (warm-up)
60 x 8 wide grip
60 x 8 close grip
50 x 6 wide grip
50 x 6 close grip
50 x 6 wide grip
50 x 6 close grip
*kept weight low, form extremely strict and slow, rest time between sets no more than 30 seconds.
40 x 1 wide grip (static hold for 35 seconds)
40 x 1 close grip (static hold for 35 seconds)

Db Hammer Curls
25's x 8
25's x 8
25's x 8

Peak Busters
28(each side) x 8
32(each side) x 8
32(each side) x 8

Single Arm Concentration Curls from low cable
24(each arm) x 6
24(each arm) x 6
24(each arm) x 6

Triceps

Single Db OH Tricep Extensions
60 x 10 (warm-up) *left elbow started clicking so changed up warm-up exercise

Cable Tricep Pushdowns
85 x 16 (warm-up)

*back to Single Db OH Tricep Extensions
70 x 10
70 x 8
65 x 7

Rope Pushdowns
56 x 12
56 x 10
56 x 10

Alternating Single Arm Rev Grip Pushdowns (cable)
32(each arm) x 4 *was a little too heavy to do slow and strict
24(each arm) x 10
24(each arm) x 8
24(each arm) x 8

Cardio

Treadmill (alt incline, alt speed)
30 minutes

Today I focused on muscle endurance and form. Kept all rest periods between all sets AND exercises to less than 30 seconds.

 

[zxe003]

Friday 5/16/2008

Back

Partial Deadlifts (lowest rack pull)
135 x 15 (warm-up)
225 x 8
315 x 6
315 x 6
275 x 6
225 x 8

Bb Bent Over Rows
135 x 8
135 x 8
135 x 8

Wide Grip Lat Pulldowns
120 x 8
120 x 8
120 x 8

Close Grip Cable Rows
120 x 8
120 x 8
120 x 8

Cardio

Treadmill (alt incline, alt speed)
30 minutes

Energy felt a little sapped this morning, I think because it's HOT AS HELL over here right now! Decided against full deads so that I could concentrate on increasing the weight safely. The 315 actually didn't feel that bad. I should be able to do full pulls with that on my next dead session in 2 weeks.

 

[zxe003]

Sunday 5/18/2008

Push-ups

25 standard
10 wide
10 close
10 standard
10 wide

Needsize Ab Workout
5 x 5 *last 2 sets were rough, holds were only about 3 seconds on the last two.

Side Crunches (obliques)
10 each side

Cardio

Treadmill (Alt incline, Alt speed)
45 minutes

This was an impromptu workout. Decided to just go in the morning to get in some extra cardio....figured I should do some push ups and ab work before.

 

[zxe003]

Monday 5/19/2008

Chest

Incline Db Press
50's x 20 (warm-up)
70's x 10
80's x 6
80's x 7, dropset....
55's x 6

Flat Bench Db Flyes
30's x 8
30's x 6
30's x 8

Peck Deck Flyes
120 x 8
120 x 8
120 x 8
Did these extremely slow and concentrated on the negative

Cardio

Treadmill (alt incline, alt speed)
30 minutes

 

[zxe003]

Tuesday 5/20/2008

Delts

Bb Military Press
135 x 12 (warm-up)
135 x 8 (warm-up)

Arnold Press compounded w/ Db Side Laterals
40's x 8 (press), 20's x 8 (side lateral)
40's x 6 (press), 20's x 6 (side lateral)
40's x 6 (press), 20's x 6 (side lateral)

Smith Machine Upright Rows compounded w/ Bent Over Cable Side Laterals
95 x 8 (upright row), 24(each side) x 5 (side lateral)
95 x 8 (upright row), 20(each side) x 6 (side lateral)
95 x 8 (upright row), 16(each side) x 6 (side lateral)

Traps

Bb Shrugs
225 x 10 *static hold for 10 count on last rep
225 x 10 *static hold for 10 count on last rep

Cardio

Treadmill (alt incline, alt speed)
30 minutes

 

[zxe003]

Thursday 5/22/2008

Back

Wide Grip Pulldowns
120 x 10
135 x 8
135 x 8

Close Grip Pulldowns
135 x 8
120 x 8
120 x 8

T-Bar Rows
135 x 8
135 x 8
135 x 8

Single Arm Db Rows
60's x 8
60's x 8
60's x 8

Back Raises
BW x 10
BW x 10
BW x 10

Cardio

Treadmill (alt incline, alt speed)
40 minutes

 

[zxe003]

Friday 5/23/2008

Arms

Close Grip Cable Curls compounded with Cable Tricep Pushdowns
55 x 20(curls), 65 x 20(pushdowns) (warm-up)
65 x 15(curls), 85 x 15(pushdowns) (warm-up)
85 x 12(curls), 110 x 15(pushdowns)
85 x 12(curls), 135 x 12(pushdowns)

Wide Grip Bb Curls compounded with Single Db OH Tricep Extensions
60 x 8(curls), 75 x 6(extensions)
60 x 7(curls), 75 x 6(extensions)
60 x 7(curls), 75 x 6(extensions)

Db Hammer Curls compounded with Rope Tricep Pushdowns
27.5's x 8(curls), 110 x 6(pushdowns)
27.5's x 6(curls), 85 x 8(pushdowns)
27.5's x 6(curls), 85 x 8(pushdowns)

Peak Busters compounded with Reverse Grip Single Arm Pushdowns
28(each arm) x 20(curls), 28(each arm) x 10(pushdowns)
34(each arm) x 15(curls), 28(each arm) x 10(pushdowns)
40(each arm) x 15(curls), 34(each arm) x 10(pushdowns)

Cardio

Treadmill (alt incline, alt speed)
30 minutes

 

[zxe003]

Saturday 5/24/2008

Chest

Bb Flat Bench
135 x 20 (warm-up)
205 x 6
185 x 6
155 x 8
135 x 10

Incline Db Press
75's x 6
70's x 6
70's x 6

Cable Flyes compounded with Cable Raises
64(each side) x 10(flyes), 32(each side) x 8(raises)
56(each side) x 10(flyes), 28(each side) x 10(raises)
56(each side) x 10(flyes), 28(each side) x 10(raises)

Abs

Needsize's Ab Workout
5 x 5

Cardio

Treadmill (alt incline, alt speed)
30 minutes

Leaving for Florida Sunday morning so had a lot to do today. Because I was in a rush, I didn't eat anything or take my vitamins before going to the gym this morning. Somehow, this made a significant difference. My energy felt sapped a lot quicker after each set. Still got a good pump overall, just couldn't really move up in any weights today.

 

[zxe003]

Wednesday 5/28/2008

Delts

Arnold Press
40's x 12 (warm-up)
40's x 10 (warm-up)

Db Military Press
70's x 6
70's x 6
70's x 6

Bb Upright Rows
70 x 8
70 x 8
70 x 8

Db Side Laterals
20's x 10
20's x 10
20's x 10
*30 sec rest between sets, no rest at bottom of movement

Traps

Db Shrugs
100's x 10
100's x 10
*Last rep of each set held for 10 count.

Cardio

Treadmill (alt incline, alt speed)
30 minutes

First day back in the gym since Saturday (just got back from Florida). Felt good but a little bit rushed for time this morning since my wife and I were chaperoning our son's field trip to the zoo today. Didn't get in the gym while in Florida but did do push-ups, crunches and a whole lot of swimming each day.

 

[zxe003]

Thursday 5/29/2008

Biceps

Bb Curls
50 x 20(wide grip) (warm-up)
50 x 15(close grip) (warm-up)
70 x 8(wide grip)
70 x 7(close grip)
70 x 6(wide grip)
70 x 6(close grip)

Seated Incline Db Curls
20's x 10
20's x 10
20's x 10

Db Hammer Curls
30's x 6
30's x 6
30's x 6

Cable Concentration Curls
20(each arm) x 12
20(each arm) x 12
20(each arm) x 12

Triceps

Cable Tricep Pushdowns
97 x 20 (warm-up)
97 x 20 (warm-up)
135 x 12
135 x 10
135 x 10

OH Rope Tricep Extensions
72 x 10
72 x 10
72 x 10

Reverse Grip Single Arm Cable Pushdowns
20(each arm) x 12
20(each arm) x 12
20(each arm) x 12

Abs

Needsize Ab Workout
5 x 5

Cardio

Treadmill (alt incline, alt speed)
30 minutes

Kept all exercises extremely strict and controlled (especiall on the negatives). Little to no rest periods between sets.

 

[Azinine]

Seems like you're getting it done, man. Keep it up!

 

[zxe003]

Friday 5/30/2008

Back

Bent Over Bb Rows
135 x 10
135 x 10
155 x 8
155 x 10

Wide Grip Lat Pulldowns
120 x 10
120 x 10
120 x 8

Close Grip Cable Rows
120 x 10
120 x 10
120 x 10

Weighted Back Raises
BW+8 x 10
BW+10 x 10
BW+10 x 10

Cardio

Treadmill (alt incline, alt speed)
40 minutes

 

[zxe003]

Saturday 5/31/2008

Quads

Squats
135 x 10 (warm-up)
135 x 10 (warm-up)
185 x 8
205 x 6
205 x 5

Machine Quad Extensions
60(each leg) x 10
70(each leg) x 8
90(each leg) x 8

Hammies

Lying Machine Leg Curls
135 x 8
135 x 8
135 x 8

Abs

Weighted Ab Machine
95 x 15
95 x 15
95 x 15

Cardio

Treadmill (15% incline)
light jog 30 minutes

This was the first time in a couple of years that I have done squats. Kept pretty good form until about the last set. ATF with each rep until I started to get fatigued. Was thinking of bypassing cardio since I worked legs, but did it anyways. Glad I did......the wobbliness went away after the first 5 minutes.

 

[zxe003]

Tuesday 6/3/2008

Chest

Machine Chest Press
180 x 10 (standard grip)
180 x 10 (neutral grip)
180 x 9 (standard grip)
180 x 8 (neutral grip)

Incline Db Press
70's x 8
70's x 7
70's x 8

Decline Bb Press
205 x 3 *a bit much for first time coming back to this lift. dropset....
155 x 6
155 x 8
155 x 8

Cable Flyes compounded with Cable Chest Raises
64(each side) x 10 (Fly), 34(each side) x 8 (Raise)
64(each side) x 10 (Fly), 34(each side) x 8 (Raise)
56(each side) x 10 (Fly), 34(each side) x 8 (Raise)

Abs

Needsize Ab Workout
5 x 5

Cardio

Treadmill (alt incline, alt speed)
30 minutes

Still sore as fuck from the squats on Saturday! I really concentrated on muscle endurance today, with almost no rest periods between sets. I took about 1 to 2 minutes between exercises though. This doesn't allow me to move up in weight as quickly as I would like, however I'm not really training for PR's right now. Gotta get my body the way I want if first and then I'll chase back after my old numbers. So far, so good on overall appearance. I have no effective way to calculate bf% right now, but I know I've dropped only about 5 pounds, while gaining some quality muscle mass back! My belt loop latches 2 holes tighter than before! So I'm definitely headed in the right direction.

 

[zxe003]

Wednesday 6/4/2008

Shoulders

Machine Shoulder Press
120 x 15 (warm-up)
135 x 12
150 x 10
165 x 8

Db Military Press
70's x 6
65's x 6
65's x 6

Db Side Laterals
20's x 10
20's x 10
20's x 10

Db Front Raises
20's x 8
20's x 8
20's x 8

Bent Over Cable Side Laterals
20(each side) x 8
16(each side) x 8
16(each side) x 8

Cable Face Pulls
34 x 10
46 x 10
58 x 10

Traps

Shoulder Shrugs w/ shrug bar
250 x 10
200 x 10
200 x 10 *last rep held for 15 seconds

Obliques

Unweighted Side Bends
BW x 10
BW x 10
BW x 10

Cardio

Treadmill (alt incline, alt speed)
45 minutes

 

[zxe003]

Thursday 6/5/2008

Biceps

Straight Bar Curls
50 x 20 (warm-up)

Tri-set (Close Grip EZ Bar Preachers/Standing Wide Grip Bb curls/Reverse Grip Bb Curls)
60 x 6(preacher), 70 x 6(wide), 50 x 6(reverse) *was a bit heavy for a strict tri-set...
50 x 6(preacher), 50 x 6(wide), 40 x 6(reverse)
50 x 6(preacher), 50 x 6(wide), 40 x 6(reverse)

Straight Bar Cable Curls
56 x 10
64 x 10
64 x 10

Triceps

Cable Tricep Pushdowns
85 x 20 (warm-up)
135 x 10
135 x 10
135 x 10

OH Rope Tricep Extensions
72 x 10
72 x 10
72 x 10

Db Kick Backs
15's x 8
15's x 8
15's x 8

Abs

Needsize Ab Workout
5 x 5

Weighted Ab Machine Burnout
90 x 25

Cardio

Eliptical (alpine pass, lvl 8)
40 minutes

Arms were pumped today. Was a little dissappointed with my muscle endurance on the tri-sets, but this was the first time I've done them in a long time. Decided to switch it up on the cardio today and go with the eliptical. Not sure how much harder you actually work on that thing as opposed to running on the treadmill, but I know it kicked my ass this morning!

 

[zxe003]

Friday 6/6/2008

Back

Deadlifts
135 x 12 (warm-up)
205 x 10
255 x 5 *grip slipped
275 x 4 *used alternated grip, but still eventually slipped
205 x 8

Pendlay Rows (1st time doing these instead of standard Bb rows)
135 x 10
135 x 10
135 x 8
*After the full deads, this exercise zapped me hard!

Wide Grip Pulldowns
120 x 8
120 x 8
120 x 8

Close Grip Cable Rows
120 x 8
120 x 8
120 x 8

Cardio

Treadmill (alpine pass)
35 minutes

The deads and Pendlay's had me weak! I already felt a little low on energy, but after those, I felt like throwing up through the rest of my workout. On the deads, the weight felt pretty light, even at 275, but I'm gonna have to work on my grip. I'm not using straps and don't intend to until I'm lifting crazy weight. My grip has always been a weak point because I tended to use straps too early in the past. The Pendlay's felt good, but they can be pretty taxing. I think I'll stay light on those until I'm confident that my form is down pat.

 

[zxe003]

Late night last night and had to get to work this morning, so no time to get in the gym. I needed an off day anyway. Still did push-ups and crunches though.

Elevated Push-ups
25, 15, 10

Crunches superset with Lying Leg Raises
20/10, 20/10

 

[zxe003]

Sunday 6/8/2008

Quads

Squats
135 x 12
185 x 10
205 x 8
205 x 6

Leg Press
270 x 12
360 x 10
450 x 10

Machine Quad Extensions
80(each leg) x 8
70(each leg) x 8
70(each leg) x 8

Hammies

Lying Machine Leg Curls
135 x 10
135 x 8
135 x 8

Cardio

Treadmill (alpine pass)
35 minutes

I noticed squats felt difficult even with light weights today. I think it's because I did back on Friday. I'm going to change my split so that I hit legs 2 days before Back. Hopefully with this switch around I'll be able to progress better on legs.

 

[zxe003]

Monday 6/9/2008

Chest

Bb Flat Bench
135 x 15 (warm-up)
185 x 8
205 x 6
205 x 6

Incline Db Press
75's x 8
80's x 8
80's x 8
50's x 10 (burnout set)

Peck Deck Flyes compounded with Machine Chest Press (nuetral grip)
120 x 8(fly), 150 x 8(press)
120 x 8(fly), 135 x 8(press)
120 x 8(fly), 135 x 8(press)

Abs

Hanging Knee Raises compounded with Weighted Machine Crunches
x 10(raises), +90 x 10(crunches)
x 10(raises), +90 x 10(crunches)
x 10(raises), +90 x 10(crunches)

Cardio

Treadmill (alpine pass)
40 minutes

 

[zxe003]

Tuesday 6/10/2008

Delts

Bb Military Press
Bar x 20 (warm-up)
135 x 10
155 x 6
155 x 6

Arnold Presses
50's x 8
45's x 8
40's x 10

Smith Machine Upright Rows
70 x 8
70 x 8
70 x 8

Db Side Laterals
20's x 10
20's x 10
20's x 10

Bent Over Cable Side Laterals
16(each side) x 8
16(each side) x 8
16(each side) x 8

Cable Face Pulls
85 x 12
96 x 12
96 x 12

Traps

Shrug Bar Shoulder Shrugs
200 x 8
200 x 8
200 x 8

Obliques

Side Bends
BW x 10
BW x 10
BW x 10

Cardio

Treadmill (alpine pass, 4.5)
45 minutes

 

[zxe003]

Wednesday 6/11/2008

Biceps

Wide Grip Straight Bar Curls
50 x 15 (warm-up)
70 x 8
70 x 8
70 x 8

Close Grip Bb Preacher Curls
60 x 8
60 x 8
60 x 8

Seated Db Curls (w/ supination)
22.5's x 8
22.5's x 8
22.5's x 8
22.5's x 8

Db Hammer Curls
30's x 6
30's x 6
30's x 6

Triceps

Cable Tricep Pushdowns
85 x 20 (warm-up)
135 x 10
135 x 10
135 x 10

Seated Dip Machine
143 x 12
158 x 12
173 x 12

Skullcrushers
60 x 8
60 x 8
60 x 8

Reverse Grip Single Arm Cable Pushdowns
32(each arm) x 8
32(each arm) x 8
32(each arm) x 8

Abs

Needsize Ab Workout
5 x 5

Cardio

Eliptical (alpine pass)
30 minutes

All lifts done extremely strict and controlled. Low rest periods between each set.

 

[zxe003]

Friday 6/13/2008

Quads

Squats
135 x 12
135 x 12
185 x 7
205 x 5
225 x 3

Machine Leg Extensions (both legs together)
120 x 10
135 x 10
135 x 10

Hammies

Kneeling Machine Leg Curls (alternating)
60 x 10
60 x 10
60 x 10

Calves

Calf Presses
270 x 12 (toes forward)
270 x 12 (toes out)
270 x 12 (toes in)
270 x 15 (toes forward)

Cardio

Treadmill (alpine pass, 4.0)
45 minutes

 

[zxe003]

Saturday 6/14/2008

Back

Wide Grip Pulldowns
120 x 10
120 x 10
120 x 10
120 x 10

T-Bar Rows
135 x 8
135 x 8
135 x 8 dropset....
90 x 10 dropset....
45 x 12

Single Arm Db Rows
50's x 8
50's x 8
50's x 8

Weighted Back Raises
BW+25 x 8
BW+25 x 8
BW+25 x 7

Cardio

Treadmill (alpine pass, 4.0)
35 minutes

 

[zxe003]

Monday 6/16/2008

Chest

Iso-Lateral Incline Press
45(each side) x 15 (warm-up)
90(each side) x 8
90(each side) x 8
90(each side) x 7

Flat Bench Db Press
75's x 8
80's x 8
85's x 8
*Felt really good....strength is definitely moving up on these.

Incline Db Flyes
40's x 8
40's x 8
40's x 8

Chest Raises (from low cable)
28(each side) x 10
28(each side) x 10
28(each side) x 12

Abs

Hanging Knee Raises compounded with Weighted Crunch Machine
x10(raises), +90 x 10(crunches)
x10(raises), +90 x 10(crunches)
x10(raises), +90 x 10(crunches)

Cardio

Treadmill (alpine pass, 4.0)
45 minutes

 

[zxe003]

Tuesday 6/17/2008

Delts

Machine Shoulder Press
105 x 20 (warm-up)
120 x 12 (warm-up)

Military Db Press
75's x 8
75's x 7
75's x 5 dropset...
55's x 6

Upright Rows compounded with Db Side Laterals
70 x 10(rows), 20's x 8(laterals)
70 x 10(rows), 20's x 8(laterals)
70 x 10(rows), 20's x 8(laterals)

Bent Over Cable Side Laterals
16(each side) x 6
16(each side) x 6
16(each side) x 6
*done consecutively with no rests

Traps

Db Shrugs
100's x 10 *static hold on last rep
100's x 8 *static hold on last rep

Obliques

Side Bends
BW x 10
BW x 10
BW x 10

Cardio

Treadmill (alpine pass, 4.1)
45 minutes

 

[zxe003]

Wednesday 6/18/2008

Biceps

Straight Bar Cable Curls
64 x 20 (warm-up)
72 x 15 (warm-up)
85 x 10
97 x 8
110 x 8

Reverse Grip EZ Bar Curls
70 x 4 dropset...
60 x 5
60 x 6
60 x 6

Db Hammer Curls
30's x 8
30's x 8
30's x 8

Seated 21's (lower, upper, full)
20's x 7 x 3

Triceps

Cable Tricep Pushdowns
110 x 20 (warm-up)
110 x 15 (warm-up)
135 x 8
135 x 8
135 x 8

Seated Dip Machine
188 x 10
188 x 10
188 x 9

OH Rope Tricep Extensions
85 x 6
85 x 6
85 x 6

Alternating OH Db Tricep Extensions
15's x 10
15's x 10
15's x 10

Abs

Needsize Ab Workout
5 x 5

Cardio

Treadmill (alpine pass, 4.5)
35 minutes

 

[zxe003]

Just got back from Columbus, Ohio yesterday for a Leadership Conference. Worked out on Friday and Saturday at the hotel but weights were kinda limited. Still got a pretty good pump for chest, shoulders and abs for those two days and did a whole lot of cardio.

Tuesday 6/24/2008

Biceps

Wide Grip Bb Curls (Warm-up)
60 x 12
60 x 10

Close Grip Bb Curls (Warm-up)
60 x 10

Straight Bar Cable Curls
85 x 8
72 x 8
72 x 8

Seated Db Curls (with full supination)
25's x 6
25's x 6
25's x 6

Db Hammer Curls
30's x 10
35's x 8
35's x 8

Seated 21's
15's x 7 x 3

Triceps

Cable Tricep Pushdowns
97 x 20 (warm-up)
110 x 15 (warm-up)
135 x 10
135 x 10
135 x 10

Rope Tricep Pushdowns (pulled apart at bottom of rep)
85 x 8
72 x 8
72 x 8

Alternating Db Kickbacks
15's x 10
15's x 10
15's x 10

Reverse Grip Single Arm Cable Pushdowns
20(each arm) x 10
20(each arm) x 10
20(each arm) x 10

Abs

Hanging Knee Raises compounded with Weighted Machine Crunches
10(raises), +95 x 10(crunches)
10(raises), +95 x 10(crunches)
10(raises), +95 x 10(crunches)

Cardio

Treadmill (Run/Walk 5 on 2 off)
45 minutes

 

[zxe003]

Wednesday 6/25/2008

Quads

Squats
135 x 10
135 x 10
185 x 8
205 x 6
205 x 6

Machine Quad Extensions
60(each leg) x 10
60(each leg) x 10
60(each leg) x 10

Hammies

Lying Machine Leg Curls
120 x 10
120 x 10
120 x 10

Obliques

Side Bends
BW x 10
BW x 10
BW x 10

Cardio

Treadmill (alpine pass, 4.8)
35 minutes