zxe003 training journal

[zxe003]

Monday 11/22/2004

Had an alright chest workout, but definitely aggravated something with my lower back. After Monday's workout, my low back injury felt a lot worse and I didn't get hardly any sleep the whole night. Decided to see my doctor the next morning. She said she was pretty confident that it wasn't anything too severe since I wasn't experiencing any numbness or tingling in my legs. I was still advised to stay away from heavy lifting for at least a week, which I think I'll do. I'm gonna just focus on cardio for the next week or so and let it completely heal. In the meantime, Ibuprofen seems to be helping, so I'm just gonna take it easy.

Chest

Incline Db Press
75'sx20 (warm-up)
100'sx12
105'sx8
100'sx10
*I think this is where I may have stressed my lower back (bringing up the weights, and being in an inclined pressing position).

Bb Flat Bench
225x12
275x6
245x8
225x10
225x8

Hammer Strength Press (Decline)
3plts(each side)x10
4plts(each side)x5, dropset....
3plts(each side)x7
3plts+25(each side)x6

Cable Flyes Compounded with Upper Chest Cable Raises (from low pulley)
70(each side)x12 (flyes), 45(each side)x8 (raises)
80(each side)x12 (flyes), 45(each side)x8 (raises)
80(each sdie)x10 (flyes), 40(each side)x10 (raises)

Cardio

Stationary Bike High Intensity
15min.
*lower back hurt too much and had to stop.

 

[WalkingBeast]

Looking strong brother!! I can see your KILLING THAT SHIT!! Staying true to the administration!! KEEP ON KILLING ON!!

 

[zxe003]

Thursday 12/09/2004

After almost 3 weeks off, I'm back! And boy did my workout SUCK FUCKIN ASS!!! Took the first week off to recupe my lower back, and then went on vacation to the snow to go snowboarding n shit, so I extended it another week. Finally got a chance to get in the gym last nite.....and I felt fuckin pathetic. Started off with straight sets on incline bench, but after seeing how fatigue was setting in so quickly, decided to switch back to a 5x5 routine after the second working set. I'll probably stick with this for the first couple of weeks, to get back into the swing of things. The good news is, nothing felt heavy.....it's just that my muscle endurance is shot to shit. I'm pretty sure it'll bounce back quickly though. No worries.

Chest

Incline Bb Press
135x25 (warm-up)

225x9
225x8
225x5
225x5
225x5

Hammer Strength Press (decline)
3plts(each side)x8
3plts(each side)x8

Seated Machine Press (nuetral grip) compounded with Peck Deck Flyes
200x8 (press), 150x10 (flyes)
200x8 (press), 150x8 (flyes)

Cardio

Treadmill Moderate Intensity
20min.

 

[zxe003]

Damn....wish I was still here. Can't wait to get back to these kinda workouts!