zxe003 training journal

[TRUEsoldier]

Awesome shit bro, I know what you mean about the elbow, mine bothers me all the time, I cant do skull crushers, overhead dumbell extensions, close grip bench, basically all I can do is dips, and cable stuff...it sucks, but you do what you gotta do!!!

 

[zxe003]

Monday 08/09/04

Decided to try and double up on muscle groups this week. Today's workout was all dictated by feel. I intended to put more emphasis on chest today as opposed to shoulders so that I could emphasize shoulders more on Thursday. My incline bench came up weak....very dissappointed.

Chest

Incline Bb Press
135x20 (warm-up)
135x20 (warm-up)
275x5 *dropset to 225x5
285x4 *dropset to 225x5
245x8
265x6
*threw in those dropsets early because I fuckin hate failing on reps! I felt like I needed to push my chest more.

Flat Db Flyes
55'sx12
70'sx10
75'sx10

Cable Crossovers
85(each side)x12
100(each side)x12
120(each side)x10
120(each side)x10

Dips
BWx12
BWx10
*Elbow started bothering me again.

Shoulders

Db Shoulder Presses
95'sx6 *my delts were already too preexhausted and I was failing too quickly.
75'sx10
75'sx8

Db Side Laterals
30'sx8
30'sx8
30'sx8

Db Front Raises
35'sx8
35'sx8
35'sx8

Bent Over Side Laterals (rear delts)
35'sx8
35'sx8
35'sx8

 

[zxe003]

Tuesday 08/10/2004

Left out Bent Overs and Deads today for a change. Hit Good Mornings for the first time, but kept the weight real moderate so that I could get the form down. My biceps got a sick ass pump today....probably from the preexhaust from my back work.

Back

Machine Rows (high pull to the chest)
215x15 (warm-up)
230x12
245x10
255x10

T-Bar Rows
4plts (180)x12
5plts (225)x8
5plts+25 (250)x6
6plts (270)x4 *can't seem to break thru 6 plts!
dropsets....
5pltsx5, 4pltsx6, 3pltsx10

Good Mornings
135x10
135x10
135x10
*felt pretty good....could definitely go heavier.

Wide Grip Pulldowns
180x10
200x8
220x6

Biceps

Wide Grip Bb Curls
80x12
100x10
100x8

Standing Alternating Db Curls
50'sx8
50'sx6
50'sx6

Db Hammer Curls
35'sx10
45'sx10
55'sx8

Peak Busters (double biceps curls from high pulleys)
65(each arm)x10
75(each arm)x8
85(each arm)x6
burnout set....
50(each arm)x15

 

[zxe003]

Wednesday 08/11/2004

Hit up legs today after missing it for 3 weeks....I know, i know. Paired it up with tri's today. Elbow still hurts like fuck.

Quads

Squats
135x15 (warm-up)
225x10
275x8
295x6

Leg Presses
450x10
540x8
540x8

Hams

Machine Leg Curls (pin loaded)
185x10
195x10
200x8

Calves

Seated Calf Raises
4pltsx12
5pltsx10
5pltsx10

Triceps

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

Overhead Rope Extensions (from low pulley)
100x10
120x10
150x8

One Arm Reverse Pushdowns
45(each arm)x10
55(each arm)x10
65(each arm)x8

 

[zxe003]

Thursday 08/12/2004

Today was supposed to be another shoulder/chest day with more of an emphasis on shoulders. Unfortunately shoulders took a lot longer than expected and I was only able to do 2 burnout sets of Db presses for chest. Thinking about making up for it today (Friday) if I have time.

Shoulders

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

235x5
235x5
235x5
235x5
235x5

Bb Upright Rows
135x12
155x10
155x8
135x10

Db Side Laterals
40'sx8
40'sx6
40'sx6
45'sx5
25'sx1 *static hold at top of rep for 15 seconds and then...
25'sx12

Bent Over Side Laterals (rear delts)
35'sx8
35'sx8
40'sx8
40'sx6

Traps

Db Shrugs
120'sx10
140'sx8
160'sx8
160'sx8
*all reps done slow and strict with a 10 sec hold at the top for the last rep of each set.

Chest

Flat Db Presses
100'sx15
100'sx15

 

[zxe003]

Tuesday 08/17/2004

First day back since the end of my M1T cycle. I took about 5 days off because of me and my wife's birthdays. Actually felt pretty unmotivated to go to the gym since it was my day off and all I did most of the day was run errands. Once I got there though, It was all the way nice! I decided to switch back to conventional straight sets instead of 5x5.

Chest

Flat Bench Bb Press
135x20 (warm-up)
135x20 (warm-up)
225x12
275x8
295x6

Incline Db Press
100'sx12
105'sx10
105'sx8

Flat Bench Db Flyes
70'sx10
80'sx8
85'sx8

Machine Press (palms facing each other) superset with Peck Deck Flyes
215x10 (press), 105x10 (fly)
230x10 (press), 105x10 (fly)
245x8 (press), 105x10 (fly)

Dips
BWx10
BWx10

 

[zxe003]

Wednesday 08/18/2004

Left out my favorite exercise today (T-Bars) so that I'd have a little juice to hit full deads. Also started to attack chins. My heavy ass is hard to pull up, so I'm taking baby steps right now. I know I've been missing the boat on these.....pulldowns just don't cut it. I should get it down in no time though, I'm sure.

Back

Chins
BWx4.5
BWx4
BWx3.5
BWx3
*I know, I know.....fuckin pathetic! But I gotta start somewhere with these.

Bent Over Bb Rows
135x20 (warm-up)
185x12
225x8
245x6

Deadlifts
315x8
365x5 *fuckin failed @ 5
365x5 *did it again...fuck!
405x3
*315 felt real smooth and easy, but for some reason 365 kept stickin me.

Seated Low Cable Row
210x8
220x8
230x6

Close Grip (underhand) Cable Pulldowns
180x10
200x8
200x8

 

[zxe003]

Thursday 08/19/2004

Some fucknut who was hitting a similar rotation to me and my T.P. kept snagging equipment and benches and shit right before us. So the times between exercises were a little delayed, but our rest periods between sets were still only 30-60secs. My delts were pumped pretty fuckin hard today.....did a lot more pressing than usual.

Shoulders

(Warm-Up) Arnold Presses
45'sx20
55'sx15

Db Shoulder Press
75'sx12
85'sx10
85'sx8
95'sx6

Bb Military Press
185x10
225x8
255x6

Bb Upright Rows
135x12
155x8
155x6

Db Side Laterals
40'sx8
40'sx8

Bent Over Db Side Laterals (rear delts)
40'sx8
40'sx8

Traps

Db Shrugs
130'sx10
160'sx8
160'sx8
*2 sec pause at contraction, 10sec pause on last rep of each set.

My shoulders were fuckin fried today! But it felt really good!

 

[zxe003]

Monday 08/23/2004

Today was fuckin awesome! I ate like crap, had only about 4 1/2 hours of sleep last nite, and felt like shit going into the gym....but as soon as I hit the weights it was all over. This is fuckin weird cuz I'm now 2 weeks into post cycle (from just M1T) and my strength gains still keep coming at a rapid pace. Hit 2 new PR's on Flat Bench and would've upped my Incline Db weights but both the 110's and 115's were missing! (Fuckin sorry ass gym).

Chest

Bb Flat Bench
135x20 (warm-up)
225x12
275x8
315x5 *PR!!
335x2 *PR!!-1st rep was clean and unassisted, 2nd was lightly spotted by TP.

Incline Db Press
105'sx8
105'sx8
105'sx8
*I've pretty much owned the 105's at this point and was really looking forward to the 110's and 115's but they were nowhere to be found.

Incline Db Flyes
75'sx8
75'sx8
75'sx8

Dips
BWx10
BWx10
BWx10

 

[zxe003]

Tuesday 08/24/2004

Another sleepless night, and barely anything to eat....today wasn't so lucky at the gym. I cut deads today cuz I think with the energy levels I had, I probably would've hurt myself. Got back on the T-Bars which was cool, but unfortunately I failed on my last set.

Back

(Warm-Up) Chins
BWx4
BWx4
BWx4
BWx4
*no real progress...just wasn't feeling it.

Bent Over Bb Rows
135x15 (warm-up)
185x8
225x6
225x6

T-Bar Rows
4plts (180)x12
5plts (225)x8
6plts (270)x4 *failed trying for 5, then dropset...
5pltsx3, 4pltsx5

Seated Low Cable Rows
210x10
220x8
220x7

Was already hella fuckin tired, so cut it short and went home.