zxe003 training journal

[zxe003]

Wednesday 05/19/2004

Decided to take a week's rest from deads. Wil hit it hard next week though. Had a pretty good workout overall, but still trying to get used to the strength freeze/loss while cutting. Used Bent Over rows as my 5x5 core exercise today.

Back

Wide Grip Pulldowns
140x12 (warm-up)
160x10 (warm-up)
180x8

Bent Over Bb Rows
155x5
155x5
155x5
155x5
155x5
*Could definitely go heavier...my t.p. and I got a little carried away with hitting this round robin, and rest periods were only like 20 secs!

T Bar Rows
135x12
180x10
205x8

Machine Rows
215x12
230x10
245x10

Face Pulls
150x12
150x12

 

[zxe003]

Thursday 05/20/2004

Didn't know what to base a 5x5 routine for arms around, so just hit my workout today on instinct.

Biceps

EZ Bar Curls
85x10 (warm-up)
85x10 (warm-up)
105x8
105x6

Wide Grip Bb Curls
60x12
70x10
60x10

Hammer Curls
35(each arm)x10
40(each arm)x10

Cable Curls from High Pulleys
40(each arm)x15
50(each arm)x12
60(each arm)x10

Triceps

Pushdowns
90x15 (warm-up)
90x15 (warm-up)
100x12
110x10
120x8

Overhead Db Extensions
85x10
100x8

Single Arm Reverse Pushdowns
40x10 (each arm)
40x10 (each arm)
45x10 (each arm)

 

[zxe003]

Monday 05/24/2004

Chest

Flat Bench Db Flyes
30(each arm)x20 (warm-up)
30(each arm)x15 (warm-up)

Incline Bb Press
135x20 (warm-up)

225x5
225x5
225x5
225x5
225x5
*very easy 5x5

185x12

Flat Bench Db Press
100x6 (muscle endurance failed on me all of the sudden, so took 1 min rest instead of 30 secs)...
100x10

Machine Press
210x10
230x8

HammerStrength Press
135(each side)x8
115(each side)x12

Peck Deck Flyes (1/4 ROM for Outer Pecks)
120x20
150x15

Front Cable Raises (for Upper Pecks, from low pulleys)
45(each side)x12
50(each side)x10

 

[zxe003]

Tuesday 05/25/2004

Back

Wide Grip Pulldowns
150x12 (warm-up)
170x10 (warm-up)
190x8

Bent Over Bb Rows
135x15 (warm-up)

165x5
165x5
165x5
165x5
165x5
*This 5x5 was way too easy...gonna bump this to 185 next week.

185x10

Partial Deads
225x12
315x10
405x2...(Had no t.p., no straps and no gloves today...after 2 reps, ripped off one of my caluses and had to put the weight down.)
405x8...(Got frustrated and pounded out 8 reps but nearly dropped them at the end because my hands were slippery. Couldn't hold the weight bare handed for more than 2 reps after this because of the sweat on my hands....hella frustrating!!!)

Machine Rows
230x15
245x12

DorsiFlex Machine Rows
240x10
240x10

Little less variety for back today, but felt good. Gotta get some new gloves...I've been lifting without them for 3 weeks now, and it's fuckin killing my hands!

 

[WalkingBeast]

Awesome lifts brother!! Dont forget that chalk next time!! I know you had 20 reps with that 405!! Why so light to start on the 5X5 for inclines? Id say you should be starting at 275, 250 at the very least since your repping 275x10-11. Keep it up brother!!

 

[zxe003]

Right on Beast. Thanks for the support once again. As far as the incline 5x5's go...as I was saying earlier, right now while I'm cutting, I'm finding that my Strength and Muscle Endurance have declined considerably. As frustrating as it is, it's a reality for me right now. I'm just gonna stay consistent with lower weights to ensure I get in good quality reps and gradually work up while I am cutting for the next 7 weeks. Then I'll go back to heavier training after that, when I can stuff my face again!

 

[Lord_Suston]

Nice determination on the deadz, I would recommend no bumping the weight on the rows 20lbs. Go 10lbs more time for the ligament and tendons to adapt. Hell of a job though

 

[WalkingBeast]

Right on Beast. Thanks for the support once again. As far as the incline 5x5's go...as I was saying earlier, right now while I'm cutting, I'm finding that my Strength and Muscle Endurance have declined considerably. As frustrating as it is, it's a reality for me right now. I'm just gonna stay consistent with lower weights to ensure I get in good quality reps and gradually work up while I am cutting for the next 7 weeks. Then I'll go back to heavier training after that, when I can stuff my face again!

No problem. That makes sense then. Youll get it back as soon as you start bulking again anyway. Keep KILLING that shit!! -Beast

 

[zxe003]

Wednesday 05/26/2004

Shoulders

Arnold Presses
35(each arm)x20 (warm-up)
40(each arm)x12 (warm-up)
35(each arm)x10 (warm-up)

Military Press
205x5
205x5
205x5
205x5
205x5
*Stayed with same weight as last week because I couldn't find 2 1/2 lb Db's to add 5 lbs. Added 2 ten pounders for 2 reps and I felt like I would be pushing it too quick.

Side Laterals
20(each side)x15
25(each side)x10
*Did these real slow and controlled, never coming all the way down at the bottom of the rep in order to keep constant tension.

Bb Upright Rows
115x12
135x10

Bb Shrugs
225x15
315x12
315x10 *grip started to slip, so moved on to the Shrug Machine.

Shrug Machine
360x12 *held last rep for a count of 12
450x10 *held last rep for a count of 10

Reverse Peck Decks
120x10
120x8

 

[WalkingBeast]

Great work on the militaries! Keep it up brother!!