zxe003 training journal

[zxe003]

Friday 06/25/2004

Still liking legs, but I feel like I've got a lot of things to improve upon. For one thing, I try to squat as deep as possible, but I physically cannot go any deeper than just short of having my upper legs parallel to the ground. Is this okay? Or is there something I can do to go deeper? The other exercise that is extremely awkward for me (but I can feel is beneficial), are lunges. This week I tried them with a Bb, and my form was all fucked up. Can someone please explain the proper form for this exercise? My balance was off, and the working muscles felt different for each leg (which I'm sure, shouldn't be happening).

Quads

Squats
135x20 (warm-up)

235x5
235x5
235x5
235x5
235x5

Bb Lunges
135x5
115x8
115x8

Hammys

Standing Machine Leg Curls
100(each leg)x8
90(each leg)x8
90(each leg)x8

Calves

Standing Calf Raises
360x20
450x15
540x15
630x12
720x10

 

[WalkingBeast]

Solid lifts brother!! Crazy strength on those calf raises too!! Squats are extremely awkward for me as well. Im thinking of doing them on the smith machine for a while and seeing what I can do, before moving to freeweight. Keep KILLING that shit!!

 

[Tweakle]

For one thing, I try to squat as deep as possible, but I physically cannot go any deeper than just short of having my upper legs parallel to the ground. Is this okay? Or is there something I can do to go deeper?

dont stress over it, work on impriving your flexibilty and try to go as deep as you can. Some people find it hard to go ass to floor. Front suats might help you get more depth, they do for me

stay strong bro

 

[zxe003]

Right on guys, thanks! Beast-yeah, I guess my calves are another wierd body part for me like Traps.....naturally pretty strong, but don't look like shit! Tweakle-thanks for the advice. I know I definitely have to work on my flexibility, I don't stretch my legs as thorougly or as often as I should.

 

[Lord_Suston]

Z- how is your foot placement, if it a relatively narrow bb'der stance then getting to parallel is har that is why most powerlifters have a wider stance, help them get lower and not arch forward with there backs, the lunges are tough you will get the hang of them try with just the bar for a week of two

 

[zxe003]

Thanks Sus. Yeah my stance for squats has been pretty narrow. I started experimenting with widening my stance towards the end and it did seem to allow me to go slightly deeper. I'll start wider next week for sure. As for the lunges, I'm not giving up on them just yet. I'll try just the bar to get the motion down. Thanx.

 

[zxe003]

Monday 06/28/2004

Changed things up a little bit and did straight sets instead of 5x5. The workout was still intense as I kept the rest periods to 30secs as usual. I'll probably resume 5x5 next week.

Chest

Flat Db Presses
85'sx15 (warm-up)
85'sx12 (warm-up)
100'sx10
105'sx10
105'sx8

Incline Bb Press
225x10
275x6.5 *Pretty dissappointing as I was finding myself already drained.
225x8
225x8
225x6

Hammer Strength Press
135(each side)x8
135(each side)x8
90(each side)x12.5 *Burnout

Outer 1/4 ROM Peck Decks superset with Inner 1/4 ROM Peck Decks
100x12 (outer), 105x12 (inner)
100x10 (outer), 105x10 (inner)
100x10 (outer), 120x10 (inner)
100x10 (outer), 120x10 (inner)
*TP suggested this exercise. The outer 1/4 ROM is the first range from fully stretched, and the inner 1/4 ROM is the last range from slightly extended to full contraction of the inner pecs.

 

[zxe003]

Tuesday 06/29/2004

Good workout overall....no huge advances, but some minimal gains. Left out deads this week. I think I'm going to continue this trend and do deads every other week.

Back

Bent Over Bb Rows
135x20 (warm-upl)

195x5
195x5
195x5
195x5
195x5
*real strict and controlled....felt really good.

T-Bar Rows
4plts (180)x12
5plts (225)x8
5plts+35 (260)x6
4plts (180)x12
*I'm hoping to stick 6plts for at least 5 reps next week.

Wide Grip Cable Pulldowns
180x10
200x8
200x8

Machine Rows
245x8
245x8
230x10
215x10
*started getting tired

 

[Lord_Suston]

Not bad but where the deadz at???? You'll hit 6 plates with ease, just go easy on the warm-ups

 

[zxe003]

Wednesday 06/30/2004

Today felt cool until I started lifting. It quickly became a hella weak day. The only reason I could think of that would've weakened my strength is my increased calorie reduction. I've been cutting back even more now (but still haven't really hit much cardio). I started off my 5x5 militarys with the same weight I did last week and it felt heavy as fuck! So I had to actually drop back down........this is fucking unacceptable!! I continued on, but this beginning kinda set the tone for the rest of the workout....I had to stay with moderate weights throughout.

Shoulders

Bb Military Press
135x20 (warm-up)
135x15 (warm-up)

225x5 *last rep barely made it up.

220x5
220x5
220x5
220x5
220x5

205x8 *had to throw this in for volume to try and compensate for the lack of poundages

Arnold Presses superset with Db Upright Rows
50'sx8 (arnolds), 50'sx8 (uprights) *weight felt light, but fatique was setting in quick.
45'sx8 (arnolds), 45'sx8 (uprights)
40'sx10 (arnolds), 40'sx10 (uprights)

Bent Over Db Side Laterals (rear delts)
35'sx10
35'sx10
35'sx10

Reverse Peck Decks
105x12
105x10
105x10

Db Shrugs
115'sx15

Shrug Machine
10plts (450)x12
450x10
450x10
*last rep of each set always held for 10-12 sec count.