zxe003 training journal

[zxe003]

Alright...I'm gonna start my TJ now. Not extremely impressive numbers but that's why we keep track right? So I know what to improve upon. Anyways, I'll start off with last nights routine (quick chest routine before my softball game). Me and my training partner have switched to a more Dorian Yates-style chest routine with one working set to failure. (not exactly the same, but with some of the same ideas.)

Incline Barbell Bench
185x15 (warm-up)
225x12 (warm-up)
275x10

Flat Dumbell Bench
105'sx12

Hammer Strength Press
145(on each side)x12

Superset of Peck Deck's with Machine Press (palms facing each other)
120xfailure(peck decks), 150xfailure(peck decks)
(3x)

Had a great pump and workout only lasted 20 min. (Rest periods were only as long as it took for partner to complete set... Round Robin style). Pretty sore today...gonna take Sat and Sun off and start the week with chest again on Monday. Yesterday's workout wasn't actually planned...Me and my boy just couldn't help but get one in before our game!

 

[wnt2bBeast]

Nice incline bro!!! i found that tracking my workouts gives me something exact to shoot for next time i hit that body part..we all have so much going on in our lives cant always remember whether it was 6 reps or 8 we did with x weight last week..

 

[zxe003]

Tonite was the start of a new week in training. No partner today. Did not get good sleep the night before and did not take all daily supps...so was definitely feeling sluggish with this Cali heat wave. Decided to continue with mostly one working set for each exercise and little to no rest periods.

Chest

Dumbell Flyes (warm-up)
35'sx(didn't count) x 2 sets

Dips (warm-up)
3 sets of 10

Flat Barbell Bench
185x15 (warm-up)
225x12 (warm-up)
295x8 felt alright, but might've jumped ahead too quick.

Incline Barbell Bench
275x8
225x8 (felt like I needed it)

Cable Crossovers superset with Cable Raises (from the low pulley)
80lbs on each side x failure (crossovers)
50lbs on each side x failure (raises)

Peck Deck Flyes superset with Machine Press
150x8 for 3 sets (peck decks)
170x8 for 3 sets (machines)

Felt good and pumped at the end. Gonna try to get a good nights sleep tonite.

 

[WalkingBeast]

Impressive work with 275 on the incline! Keep it up brother!! Great to see you starting a journal. Keep us posted!!

 

[zxe003]

Thanks guys. Just got back from the gym tonite. Did it again...had only about 5 hours of sleep last nite and sat in on meetings all day today. Went to the gym with a fucked up headache and very low energy...but still pushed through. I'll admit, routine was kinda sloppy tonite. Was really just trying to get through it. Did feel better as I went on though.

Back

Machine Rows (warm-up)
175x20
205x12
235x10

Wide Grip Pulldowns
170x15

Barbell rows
185x10 (3 sets)

Alternating Dumbell Rows
80x8 (2 sets)

*Left out DL's tonite, didn't think it would be a good idea to try while so tired.

Shoulders

Military Press
135x20 (warm-up)
185x12
225x10
225x8

Dumbell Press
85'sx10 (3 sets)

Alternating Cable Side Laterals
25x10 each side (3 sets)

Reverse Peck Decks
105x10 (3 sets)

Got arms tomorrow...really looking forward to it. Hopefully my son will let me get a little rest.

 

[zxe003]

Trained early today since today was my day off. Got a good nite's sleep last nite and even got a good 2 hour nap in before workout.

Arms

Standing Close Grip EZ Bar Curls
65x15 (warm-up)
65x15 (warm-up)
95x10
95x10
105x8
105x6

Standing Alternating Dumbell Curls superset with Cable Pushdowns
40x8 (curls) 3 sets
90x12 (pushdowns) 3 sets

Dumbell Preacher Curls superset with Single Dumbell Overhead Extensions
35'sx8 (curls) 3 sets
90x10 (extensions) 3 sets

Skullcrushers on a decline bench superset with Concentration Curls
95x8 (skullcrushers) 3 sets
30'sx10 (curls) 3 sets...extremely strict form

Machine Curls
50xfailure

 

[wnt2bBeast]

I just read your signature thats funny shit ..nice work bro!!

 

[bran987]

if this is a journal give us your beginning stats, age, height, weight, BF% so we can see how you're progressing

 

[Scotsman]

Looks like your doing some solid work. Thanks for sharing it with us.

Cheers,
Scotmsan

 

[zxe003]

Stats: 24yrs old, 5'11", 270lbs., bf-high 20's. I'm getting a diet plan from a bb/nutritionist next week, so I plan to cut my bf considerably over the next 3-4 months. Ideally, I want to get my weight down to about 240-250, but shredded.