zxe003 training journal

[zxe003]

Wednesday 07/14/2004

Was already pretty deep into my workout when my T.P.'s showed up late. So the workout ended up getting extended much further than planned. Although there was a lot more volume, I still didn't feel that satisfied when I left. I'm thinking it was probably because the rest periods were so much longer than I'm used to (because I had 2 other people to wait for in between sets).

Shoulders

(Warm-Up) Arnold Presses
45'sx15
45'sx12
50'sx10

Bb Military Press
135x15 (warm-up)

220x5
220x5
220x5
220x5
220x5

Seated Db Shoulder Press
80'sx12
85'sx10
90'sx10
90'sx10

Medial Delts

Db Side Laterals
30'sx12
35'sx10
35'sx8

Anterior Delts

Upright Rows
135x12
145x10
145x10
145x8

Traps

Bb Shrugs
315x8
315x8

Bb Shrugs (behind the back)
315x8
315x8
295x12

*All shrugs with 1 sec hold at top, and 10 sec hold on last rep.

Posterior Delts

Reverse Peck Decks
105x15
120x12
120x10

Machine Row (some new machine that I decided to try. When rowing high with elbows up and out, hits the rear delts pretty good)
90x12
90x10
75x15
*Most of this exercise was just experimenting to try and find an effective motion for rear delts

Bent Over Db Side Laterals
35'sx10
35'sx10
35'sx8

Luckily I wasn't on a time restraint today, so I was able to put in more volume. Also, these 2 T.P.'s motivated me to do a lot more. Only thing I don't like, is such long rest periods.

 

[zxe003]

Thursday 07/15/2004

Went really easy on my triceps today....my elbow is worse than it's ever been. I even went and got an elbow wrap, but it didn't seem to help a whole lot. I'm seriously considering laying off any direct tricep work for the next week or two in order to give it time to heal. Was also thinking about getting some glucosamine for the joint.....anybody know if this is effective? I was the one who showed up to the gym late today, but luckily my T.P. was still around and he pushed me hard on my biceps workout, to pump more volume then I usually would. Needless to say....Bi's are sore as fuck today!!

Triceps

Cable Pushdowns
70x25 (warm-up)
70x15 (warm-up)
80x15 (warm-up)
100x12
110x12
120x10

Overhead Rope Extensions (from low pulley)
110x10
110x10
130x9
130x8 *dropset down to 80...
80x8

Single Arm Pushdowns (no cable attachment)
35(each arm)x10
35(each arm)x10
40(each arm)x8
45(each arm)x8

Biceps

(Warm-Up) Wide Grip Bb Curls
50x20
50x18
50x15

Straight Bar Curls
100x10
100x8
90x8
90x8 *dropset to 60....
60x8

Preacher Curls with EZ Bar
90x10
90x10
90x9
90x10
*last rep of each set held for a 10 sec negative.

Alternating Db Curls
40'sx8
40'sx8
35'sx8
30'sx10

Hammer Curls
35'sx8
40'sx6
35'sx8
35'sx8

 

[InTraining]

I have heard one needs to take glucosamine for a month or so before its effects can be felt...never taken it myself though...

Nice workouts! I am really impressed with your military press

 

[zxe003]

Thanks bro....I'm gonna check it out, I need something cuz this shit is painful! As for the militaries, I'm not too happy right now given the fact that I've been stuck at 220 for about 3 weeks now. I was hitting heavier before I started cutting....It's just hard as hell to make any substantial strength gains when dieting down. Just a couple more months to go!

 

[TRUEsoldier]

Good shit, that is deffinatly alot of volume on the bi's, but why do you do a drop set in the middle of your routine, I always found that to mess the rest of that muscle up to much to really hit it anymore. That shoulder press is awesome, I want to get to the point where I can get 2 plates up, and I konw what you mean about losing strength when cutting, that is just a fact of life though....keep up the good work bro

 

[zxe003]

Thanks bro....I have always hit dropsets at the end of a last set (especially on bis and tris) if I feel I need it. I always feel like I'm not doing enough when I hit failure (on arms) at 5-6 reps, so I've gotten into the habit of trying to push more volume where my strength fails....i.e. dropsets. This has been very effective for me, and I find that it does'nt take much more out of my proceeding workout than straight sets would've done. Ultimately I get a better pump. As for the loss in strength due to cutting....I'm dealing, it's just a bitch though! Thanks for the support.

 

[Lord_Suston]

Lot of work taking place, Good shit man some impressive numbers all around

 

[zxe003]

Monday 07/19/2004

Nothing real special about todays workout. No real positives or negatives except that my left elbow is still giving me shit. Went pretty quick considering I had 3 T.P.'s in the rotation today! Most of my usual T.P.'s seemed to get to the gym about the same time (unplanned).

Chest

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

260x5
260x5
260x5
260x5
260x5

275x3

Pushups while we waited for incline bench
30

Incline Bb Press
265x4 *felt kinda sapped after the 5x5 and dropset to 225
225x6
225x10
225x8
225x11 *went for a normal set of 8, then my T.P's pushed me to throw up 3 more reps.

Hammer Strength Press
6plts (135 each side)x10
6plts+25 (160 each side)x10
6plts+25 (160 each side)x8

Flat Bench Db Flyes
50'sx10
60'sx8
70'sx8

Pushups while we waited for cables
30

Cable Flyes/Crossovers (1st 1/2 ROM fly, 2nd 1/2 ROM crossover)
75(each side)x12
85(each side)x12
95(each side)x10

 

[JKurz1]

Strong butha...coming back strongggg.....keep it up, looks like only a select few of us still are adhereing to the high volume training...........only the strong survive........

 

[zxe003]

Wednesday 07/21/2004

Had to skip Tuesday due to family stuff. Came back today as hard as I could considering I ate like shit all day. Had a fuckin crossanwich from BK in the morning cuz I was late to work and had a damn whopper for lunch cuz I had to get back to the office quick. Anyways, this came back to kick me in the ass come gym time. I coped, but afterwards, on the way home I was holding back the urge to puke for like a half an hour.

Back

Bent Over Bb Rows
135x20 (warm-up)

210x5
210x5
210x5
210x5
210x5
*done with very strict form....felt easy.

T-Bar Rows
4plts (180)x12
5plts (225)x10
5plts+35 (260)x6 *dropset after last rep....
5plts (225)x6, dropset...
4plts (180)x6, dropset...
3plts (135)x8

Deadlifts
315x8
405x6
425x3
455x3

Close-Grip Cable Pulldowns
180x12 *hit 8, and T.P. pushed me to hit 4 more
180x13 *hit 8, and T.P. pushed me to hit 5 more

Abs

Decline Crunches on Roman Chair
15x3
*each rep was done in 4-3-2 tempo....4 secs down, 3 sec hold, 2 secs up.