zxe003 training journal

[zxe003]

Tuesday 10/12/2004

Was feeling a little sapped going into the gym, so decided to put off deads one more week. Still had a pretty productive back workout and even got back on some cardio.

Back

(Warm-Up) Chins
BWx21
*stop and go

Machine Compound Row
215x12
230x12
245x10

T-Bar Rows
4plts (180)x12
4plts+25 (205)x12
4plts+35 (215)x10
5plts (225)x10

Wide Grip Pulldowns superset with Cable Pullovers
170x8 (pulldowns), 40x15 (pullovers)
170x8 (pulldowns), 50x12 (pullovers)
170x8 (pulldowns), 50x10 (pullovers)
150x12 (pulldowns), 40x15 (pullovers)

Cardio

Stationary Bike High Intensity
20min.

 

[zxe003]

Wednesday 10/13/2004

Great workout today. The extra volume kinda restricted how heavy I could go, but it didn't matter because I was feelin' everything. I was especially surprised at the efficiency of my lifts given the fact that I only had 3 hours of sleep the night before. The prioritization of my posterior delts is coming along nicely as I'm starting to see a "capping off" on the rear side of my delts. This coupled with my dieting should pronounce my delt development greatly.

Shoulders

(Warm-Up) Bb Military Press
135x20

Behind-the-neck
135x15

Seated Db Shoulder Press
50'sx15 (warm-up)
60'sx15 (warm-up)
80'sx10
90'sx8
90'sx8
70'sx10
60'sx12
50'sx15
*the last 3 sets (descending weight) were done extremely slow and strict.

Bb Upright Rows
135x8
135x8
155x6
135x8

Bent Over Side Laterals (rear delts)
30'sx10
35'sx8
40'sx6
30'sx10

Reverse Peck Decks
105x10
105x10
105x10
105x8
*each rep slow and strict with a 1 sec. hold at peak of rep.

Traps

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x8
12plts (540)x6
12plts (540)x3, dropset (450)x5, dropset (360)x6, dropset (270)x8
*all reps held for 1 sec. at top of rep., 10 sec. hold on last rep of each set (except for dropsets)

 

[zxe003]

Thursday 10/14/2004

Arms were pumped as fuck today! Never really went too heavy, but with supersets, my arms blew up like balloons. Feels so good to do this every couple of weeks...just wish my arms stayed that pumped all the time! My left elbow has not given me any trouble for a few weeks now, but I did feel a little tweak during this workout. Not really painful, but just something I noticed. Hopefully it won't manifest itself as something more problematic. The elbow has been feeling so good lately that I'm hoping to use Db exercises for triceps again.

Triceps/Biceps (Supersets)

Cable Pushdowns superset with Wide Grip Straight Bar Curls
70x20 (pushdowns), 70x15 (curls) (warm-up)
80x15 (pushdowns), 70x12 (curls) (warm-up)
100x12 (pushdowns), 80x10 (curls)
110x10 (pushdowns), 90x8 (curls)
120x8 (pushdowns), 100x6 (curls)

CG Bench superset with Alternating Db Curls
185x15 (CGbench), 40'sx8 (curls)
185x12 (CGbench), 40'sx8 (curls)
205x10 (CGbench), 40'sx8 (curls)
225x8 (CGbench), 40'sx8 (curls)

Overhead Rope Extensions (from low pulley) superset with Db Hammer Curls
100x12 (extensions), 40'sx8 (curls)
110x10 (extensions), 40'sx8 (curls)
120x8 (extensions), 40'sx8 (curls)

One-Arm Reverse Cable Pushdowns superset with Peak Busters (double bicep style cable curls from high pulleys)
40(each arm)x10 (pushdowns), 55(each arm)x10 (peak busters)
45(each arm)x10 (pushdowns), 55(each arm)x10 (peak busters)
45(each arm)x9 (pushdowns), 55(each arm)x10 (peak busters)

Cardio

Stationary Bike Varied Intensity
30min.

 

[TRUEsoldier]

you wanna say that I had alot of volume, geesh...LOL you got
a load of sets here what is this a total of 13 sets per muscle!!
awesome shit bro, keep it up


Peace

 

[zxe003]

I needed an all out arm blast...it's been awhile. All I know is, it felt good as fuck!

 

[WalkingBeast]

Looking strong brother!! KEEP KILLING THAT SHIT!!

 

[zxe003]

Thanks Beast. Just tryin' to kill it like you!

 

[zxe003]

Friday 10/15/2004

Today was kind of disorganized. Wasn't sure what I wanted to do. I knew for sure that I wanted to hit legs since it's been like a month, but I wanted to double up a muscle for the week also. I decided to do some light shoulder work too, but it ended up getting cut short cuz I had a mini emergency to attend to. Oh, well....got my squats in...that's all I care about.

Legs

Squats
135x15 (warm-up)
185x12
205x10
225x8
275x5
315x3

Seated Machine Leg Curls
240x12
270x10
285x10

Seated Calf Raises (plate loaded)
4plts (180)x50
*stop and go (20,15,15)

Shoulders

(Warm-Up) Arnold Presses
50'sx12
55'sx10

Bent Over Side Laterals (rear delts)
30'sx10
*had to cut it short at this point unexpectedly

 

[zxe003]

Monday 10/18/2004

I know it won't seem like much, but today was an awesome ass workout! I don't know how to explain it....It wasn't like I hit a bunch of PR's or had some ridiculous volume, it's just that I "felt" every rep of every set. I felt like everything I was doing was effective. Kinda weird, but the pump was great.

Chest

Bb Flat Bench
135x20 (warm-up)
185x15
225x12
275x7
315x4
225x9

Incline Db Press
100'sx10
105'sx6
105'sx7

Peck Deck Flyes
120x12
120x12
120x10

Dips
BWx10
BWx10
BWx10

Cardio

Stationary Bike High Intensity
20 min.

 

[zxe003]

Tuesday 10/19/2004

Call it an "ego lift" day or whatever, but today I wasn't so concerned with reps. I went purely for poundages on my heavy compound lifts...I guess just to test where my strength was at for back. Hadn't done deads in a while so I came back with rack deads. I was pretty pleased considering the long layoff from deadlift work. Hittin' heavy T-bars right after rack deads caused a little light headedness, but it didn't shut me down. Felt pretty good today, unfortunately had to slow down the tempo for the heavy attempts, so workout got cut short at the end due to time.

Back

(Warm-Up) Wide Grip Chins
BWx21
*stop and go (4,4,3,3,4,3)

Machine Compound Row
215x12
230x10
245x10

Rack Deads
315x10
365x8
405x6
455x4
475x2

T-Bar Rows
4plts (180)x15
5plts (225)x8
6plts (270)x5
6plts+25 (295)x2 *just wanted to try it.

*At this point time was running over so I just hit one burnout superset.

Wide Grip Pulldowns superset with Cable Pullovers (burnout set)
150x15 (pulldowns), 40x50 (pullovers)