zxe003 training journal

[zxe003]

Thursday 07/08/2004

Today my strength fuckin sucked! Very disappointing workout. Then to top it off, when I got to triceps, my elbow felt worse than it ever did. I had to stick to all machines for my tri's and I think I'm going to have to continue using only machines for the next several weeks. FUCK!!! Hit cardio after my workout (this felt like the only real productive thing I did tonite).

Biceps

Wide Grip Bb Curls
60x12
70x10
80x8

Close Grip EZ Bar Curls
90x10
90x8
110x6

Db Hammer Curls
40'sx8
40'sx8
40'sx8

Double Biceps Cable Curls (high pulleys)
65(each arm)x10
70(each arm)x10
75(each arm)x8

Triceps

(Warm-Up) Cable Pushdowns
80x25
80x12
80x10

Skullcrushers
110x6 *Hurt like fuck, had to stop

Tricep Extension Machine
65(each arm)x10
95(each arm)x10
95(each arm)x10

Overhead Rope Extensions (from low pulley)
110x12
130x10
130x10

Abs

Crunches superset with Reverse Crunches
25, 10
25, 10

Cardio

Treadmill (Interval)
20mins.

 

[zxe003]

Friday July 9, 2004

Went a little heavier on the squats today, but felt good. Tried SLDL's but need to work on the form because I felt it mostly in my lower back and only minimally in my hams. Left out calves today because they were still pretty sore from running yesterday (it's been a while).

Quads

Squats
135x15 (warm-up)

275x5
275x5
275x5
275x5
275x5

Leg Press (narrow stance)
450x10
450x10
540x8

SLDL's
95x10
95x10
95x8 *didn't really feel it in my hams or glutes, but big strain on the lower back, so went down in weight
65x10

 

[WalkingBeast]

Great shit brother!! Im glad to see your still going strong!! Those squats are inspiration for a little beast such as myself. I just started them recently, and Im sure 205-210 will give me a challenge today. It shouldnt be too bad, but Id like to get my depth down to the bench for a 5X5 with 205-210. Crak suggested I try it. I may even try 5X5 with deadlifts starting at 355-365 for a change of pace. Also wont tear me apart as much for the time being. Keep KILLING that shit brother!!

 

[zxe003]

Thanx Beast, just strivin to be like you bro! You know, one thing that I really like about squats now, is having the weight on your shoulders. I feel like my my core, upper body (especially traps and delts) feel more solid and powerful after lugging weight on top of them. This is why I'm determined to get that squat weight up there fast. Can't weight to feel some real weight.....like 500+!!! I dunno bout that 5x5 for deads! That's some crazy shit! If I did that, I definitely wouldn't be hitting much else that day.

 

[zxe003]

Monday July 12, 2004

This was an exetremely abreviated routine. I got out of my meeting late, was late to the gym, and had to pick up my wife from work....so I shortened my routine to like 25 minutes and literally no rest periods. I was fuckin hella pumped up afterwards though and actually pretty sore today.

Chest

Flat Bench Bb Press
135x20 (warm-up)
135x15 (warm-up)

255x5
255x5
255x5
255x5
255x5

Incline Db Press
100'sx8
100'sx8

Outer 1/4 ROM Peckdecks Superset with Inner 1/4 ROM Peckdecks
105x20 (outer), 105x15 (inner)
120x15, 120x12
135x12, 135x10

 

[zxe003]

Tuesday July 13, 2004

Felt sluggish going into the gym today. Left out deads (hitting every other week). Also tried something new....One Arm T-Bar Rows. This actually felt really good at isolating my lats on each side. Like this feel better than One Arm Db Rows.

Bent Over Bb Rows
135x20 (warm-up)

205x5
205x5
205x5
205x5
205x5

T-Bar Rows
3plts (135)x15
5plts (225)x8
5plts and 25 (250)x6

One Arm T-Bar Rows
2plts (90)x8 (each side)
2plts (90)x8 (each side)
2plts (90)x8 (each side)

Wide Grip Cable Pulldowns
170x12
190x10
200x8

Machine Compound Rows
230x8
230x8
245x8

Cardio

Stairmaster (Interval)
25 mins.

 

[JKurz1]

How do you do 1 arm tbar rows??? You are talking hammer, eh? Not sticking a barbell in the corner, I assume..........

 

[zxe003]

How do you do 1 arm tbar rows??? You are talking hammer, eh? Not sticking a barbell in the corner, I assume..........

Actually, yeah....I did just use the bar in the corner. I just thought it up on the spot because I don't really like doing one arm Db rows. After I did my regular T-Bar Rows, I broke down the weight, stood on the left side of the bar (for stability, and to more closely simulate a Db row), gripped the bar with my right hand and rowed (and then switched sides). This felt much more comfortable, and felt like my lats were more activated than with Db rows. Just remember to keep your elbows close to the body.

 

[JKurz1]

Actually, yeah....I did just use the bar in the corner. I just thought it up on the spot because I don't really like doing one arm Db rows. After I did my regular T-Bar Rows, I broke down the weight, stood on the left side of the bar (for stability, and to more closely simulate a Db row), gripped the bar with my right hand and rowed (and then switched sides). This felt much more comfortable, and felt like my lats were more activated than with Db rows. Just remember to keep your elbows close to the body.

Do you use the triangle for regular tbar rows? or any apparatus?

 

[zxe003]

Do you use the triangle for regular tbar rows? or any apparatus?

For the regular T-Bars I use an attachment like the triangle but the actual grips on this attachment extend out longer (if that makes sense)

Like the last one on the bottom right of these attachments: