Please Scroll Down to See Forums Below
zxe003 training journal
- Thread starter zxe003
- Start date
zxe003
New member
Monday 11/15/2004
Crappy ass day! Felt weak the whole time.....head just wasn't in it. I'm not sure what was fuckin me up, but it sucked. I still worked as hard as I could, but it just didn't feel that productive.
Chest
Incline Bb Press
135x25 (warm-up)
225x10
275x4...failed all of the sudden, then dropset to 225x5
245x6
225x8
Decline Bb Bench
225x12
275x8
245x9
Seated Machine Chest Press (nuetral grip) compounded with Peck Deck Flyes
215x12 (press), 150x12 (fly)
230x8 (press), 150x10 (fly)
230x6 (press), 165x8 (fly)
Cardio
Stationary Bike High Intensity
20min.
Crappy ass day! Felt weak the whole time.....head just wasn't in it. I'm not sure what was fuckin me up, but it sucked. I still worked as hard as I could, but it just didn't feel that productive.
Chest
Incline Bb Press
135x25 (warm-up)
225x10
275x4...failed all of the sudden, then dropset to 225x5
245x6
225x8
Decline Bb Bench
225x12
275x8
245x9
Seated Machine Chest Press (nuetral grip) compounded with Peck Deck Flyes
215x12 (press), 150x12 (fly)
230x8 (press), 150x10 (fly)
230x6 (press), 165x8 (fly)
Cardio
Stationary Bike High Intensity
20min.
zxe003
New member
Tuesday 11/16/2004
Fucked up big time!!! I began what was seeming to be a great back workout. Pump was good, strength was decent, energy was great. Then I decided to attempt something (which wasn't really that big a deal) but I totally fucked up my form and may have injured myself badly. I was doing full deads, and got to 405 and as I started to lift, I realized I had extended my legs too quickly and was practically pulling up the weight with all lower back. With my torso bent too far forward and my lower back feeling like it was about to snap, I dropped the weight back down on the floor and my vision got real fuzzy and I got hella lightheaded. After that, I took a minute and then did some half ass lat pulldowns and went home cuz I felt a little pinching in my back. I'm gonna wait a few days and see how it feels...right now it's not really as painful as it is uncomfortable. I'll probably go get it checked out if it isn't better in a couple of days. This fuckin sucks!
Back
(Warm-Up) Wide Grip Chins
BWx22
*stop and go (4,3,6,5,4)..(the six and five were lightly assisted towards the end)
Machine Compound Row
230x10
230x10
245x8
Deadlift
315x8
315x8
365x3...failed (lost my rhythm, so took a minute and tried again)
365x6
405x1...failed miserably (form was all wrong)
Close Grip Cable Pulldowns
150x12
170x10
190x8
*cut everything short and went home because of lower back pain.
Fucked up big time!!! I began what was seeming to be a great back workout. Pump was good, strength was decent, energy was great. Then I decided to attempt something (which wasn't really that big a deal) but I totally fucked up my form and may have injured myself badly. I was doing full deads, and got to 405 and as I started to lift, I realized I had extended my legs too quickly and was practically pulling up the weight with all lower back. With my torso bent too far forward and my lower back feeling like it was about to snap, I dropped the weight back down on the floor and my vision got real fuzzy and I got hella lightheaded. After that, I took a minute and then did some half ass lat pulldowns and went home cuz I felt a little pinching in my back. I'm gonna wait a few days and see how it feels...right now it's not really as painful as it is uncomfortable. I'll probably go get it checked out if it isn't better in a couple of days. This fuckin sucks!
Back
(Warm-Up) Wide Grip Chins
BWx22
*stop and go (4,3,6,5,4)..(the six and five were lightly assisted towards the end)
Machine Compound Row
230x10
230x10
245x8
Deadlift
315x8
315x8
365x3...failed (lost my rhythm, so took a minute and tried again)
365x6
405x1...failed miserably (form was all wrong)
Close Grip Cable Pulldowns
150x12
170x10
190x8
*cut everything short and went home because of lower back pain.
zxe003 said:
We need to get you numbers a little higher on bench. If i remeber correctly, you are of similar size to me. Maybe for some motivation or different style of benching ill start giving you my weekly routine for bench, that is if you would like to see. Let me know and i will copy some from walkingbeast's page.
good luck,
wick
I havent hit legs for 8 weeks now. Tomorrow will be 8 weeks since i tore 3 ligaments in my right ankle. Ive been killing chest, back, arms, and shoulders as usual. I plan on starting back with legs next wednesday. Im sure they will be sore as fuck though.
Plus, if i quit hitting records on chest, shoulders, and arms then maybe i would shut the fuck up about them.
Plus, if i quit hitting records on chest, shoulders, and arms then maybe i would shut the fuck up about them.
zxe003
New member
Thanks cwick, actually I already see your routine on a regular basis on WalkingBeast's journal. You got a strong ass bench brother! I'm actually not as concerned at this point with setting PR's on anything. I've just been trying to actively maintain strength levels while I'm cutting. My real concern is diet. I'm still trying to gauge the right ratio of carbs, protein and fat my body needs to effectively reduce bf levels. I've tried a couple of different things over the last couple of months with varied results, but the constant thing (especially when cutting calories) has been battling loss of energy, strength and endurance. I think I've done pretty well to maintain decent levels of each, but until I've cut down to like 10-12% bf.....PR's will have to wait.
zxe003
New member
Wednesday 11/17/2004
Much more productive today. I was actually pretty pleased with this workout. Kept things pretty moderate, but did everything real slow and strict. Really concentrated on full muscle contractions. Rest periods again, were very short....like 30-50 secs. Again, no direct trap work. I'll hit it up next week, since I'll be scrapping deads for a week due to the lower back injury.
Shoulders
(Warm-Up) Bb Military Press
135x20
(Warm-Up) Bb Military Press (behind the neck)
135x15
Seated Db Shoulder Press (Pyramid)
60'sx15
70'sx11
80'sx9
90'sx7
80'sx10
70'sx12
60'sx15
Db Side Laterals
30'sx10
30'sx8
30'sx8
30'sx8
Bent Over Db Side Laterals (rear delts)
30'sx10
30'sx8
35'sx6
Reverse Peck Decks (rear delts)
120x10
120x8
105x12
105x10
Cardio
Stationary Bike Low Intensity
25min.
Much more productive today. I was actually pretty pleased with this workout. Kept things pretty moderate, but did everything real slow and strict. Really concentrated on full muscle contractions. Rest periods again, were very short....like 30-50 secs. Again, no direct trap work. I'll hit it up next week, since I'll be scrapping deads for a week due to the lower back injury.
Shoulders
(Warm-Up) Bb Military Press
135x20
(Warm-Up) Bb Military Press (behind the neck)
135x15
Seated Db Shoulder Press (Pyramid)
60'sx15
70'sx11
80'sx9
90'sx7
80'sx10
70'sx12
60'sx15
Db Side Laterals
30'sx10
30'sx8
30'sx8
30'sx8
Bent Over Db Side Laterals (rear delts)
30'sx10
30'sx8
35'sx6
Reverse Peck Decks (rear delts)
120x10
120x8
105x12
105x10
Cardio
Stationary Bike Low Intensity
25min.
zxe003
New member
Saturday 11/20/2004
Pretty low intensity day today. My mindset was kinda sluggish today even though I kept rest periods short. Got a good pump, but didn't feel like one of my better arm workouts. It was a nice shock for bi's and tri's nonetheless since I took a week off from hitting them directly.
Triceps
Cable Pushdowns
70x25 (warm-up)
80x20 (warm-up)
100x12
110x10
120x8
CG Bench
205x12
205x12
205x10
*stayed at 205 cuz I had no spotter and unracking 225 and above with a close grip is really awkward for me.
Overhead Rope Extensions (from low pulley)
110x10
130x9
150x8
Single Arm Reverse Grip Cable Pushdowns (Alternating)
50(each arm)x10
50(each arm)x10
50(each arm)x12 *had a little extra juice on the last set.
Biceps
(Warm-Up) Wide Grip Straight Bar Curls
70x12
80x10
Close Grip EZ Bar Curls
90x8
90x8
90x8
Db Hammer Curls
50'sx6
45'sx6
40'sx8
Peak Busters (double biceps style cable curls)
60(each arm)x12
60(each arm)x10
70(each arm)x9
Pretty low intensity day today. My mindset was kinda sluggish today even though I kept rest periods short. Got a good pump, but didn't feel like one of my better arm workouts. It was a nice shock for bi's and tri's nonetheless since I took a week off from hitting them directly.
Triceps
Cable Pushdowns
70x25 (warm-up)
80x20 (warm-up)
100x12
110x10
120x8
CG Bench
205x12
205x12
205x10
*stayed at 205 cuz I had no spotter and unracking 225 and above with a close grip is really awkward for me.
Overhead Rope Extensions (from low pulley)
110x10
130x9
150x8
Single Arm Reverse Grip Cable Pushdowns (Alternating)
50(each arm)x10
50(each arm)x10
50(each arm)x12 *had a little extra juice on the last set.
Biceps
(Warm-Up) Wide Grip Straight Bar Curls
70x12
80x10
Close Grip EZ Bar Curls
90x8
90x8
90x8
Db Hammer Curls
50'sx6
45'sx6
40'sx8
Peak Busters (double biceps style cable curls)
60(each arm)x12
60(each arm)x10
70(each arm)x9
