zxe003 training journal

[zxe003]

Tuesday 06/01/2004

Been out since last Wednesday sick as fuck!! My son had some kinda virus for 2 weeks and then passed it on to me. Still kinda congested and drousy but feeling a lot better and could not stay out of the gym any longer...I was going fuckin crazy. Took it real easy today, and stayed real moderate on the weights and volume. Felt like I could probably do more but wanted to take it easy. I was finding myself winded after a couple of sets (still managed to keep my rest periods real short).

Chest

Incline Bb Press

135x20 (warm-up)
185x15 (warm-up)

225x5
225x5
225x5
225x5
225x5

Flat Db Press
90x10
100x8

Hammer Strength Press
135(each side)x10
135x8
135x8
135x8

Machine Press
215x12
215x10
215x10

Peck Decks
120x10
120x10
120x8

As you can see, energy levels weren't the highest, but I think I'll be back to 100% within a couple more days.

 

[Lord_Suston]

Not bad, just eat a lot and take care of yourself, you be back to 100% in no time.

 

[zxe003]

Thursday 06/03/2004

Had to skip the Wed workout for family reasons but came back last night (Thurs.). This workout started really well, felt good, stretched out and warmed up real good...but when I finished my second set of upright rows, I felt a sharp pain shoot through the middle part of my trapezius (a little to the right). It went away, but then I noticed that when I turned my head left it would cause the sharp pain again (and it's still like this today). I continued my workout, and it didn't seem to hurt while I lifted...but I did my next set of uprights with lighter weight anyways. I'm kinda trippin right now because it won't go away, and I'm fearful that it might be serious. Is it a tear or just a strain? My wife couldn't massage it because the pain felt deeper than where she was massaging. I'll see how it affects my back workout today...hope it's not serious.

Shoulders

Arnold Presses
30(each arm)x20 (warm-up)
35(each arm)x15 (warm-up)

Military Press
210x5
210x5
210x5
210x5
210x5

Bb Upright Rows
115x12
135x10 *Felt sharp pain right after, dropped the weight back down to 115 for next set.
115x10

Db Side Laterals
25'sx10
25'sx10
25'sx10
*Never coming down all the way to keep constant tension, no rest at bottom of rep.

Single Arm Rear Delt Raises with Cables
25(each arm)x10
20(each arm)x10
20(each arm)x10
*Again, same principal...constant tension.

Traps

Bb Shrugs
225x15
315x12

Shrug Machine
4 plts each side (360lbs)x15
5 plts each side (450lbs)x12
6 plts each side (540lbs)x10
*10 sec hold on last rep of each set.

 

[Lord_Suston]

Most likely not your trap but the levator scapulae, its a muscle that lie right underneath the trap. it attches to the middle upper corn of the scapula and the Tranverse processes in you neck. IF you tore it you would know cause you would be in the hospital screaming for someone to kill you... Rest it and use a lot of heat.

 

[zxe003]

Friday 06/04/2004

Today felt like a borderline useless workout. I was so concerned about my muscle pull and the possibility of worsening it, that I cut a lot out of my workout. Not only that, but for some reason I just felt hella unmotivated. Main focus seemed to be to just get in and out as quick as possible.

Back

Machine Rows
155x20 (warm-up)
155x15 (warm-up)
215x12
245x10
245x10

Close-Grip Pulldowns
140x12
150x10
160x10

Machine T-Bar Rows (semi-wide grip)
3 plts (135 lbs)x12
135x10
135x10

Bi's and Tri's

Straight Bar Cable Curls Superset With Pushdowns
130x12 (curls), 70x15 (pushdowns)
130x12, 100x12
150x10, 110x10
150x10, 120x10

Incline Db Curls Superset with Overhead Db Extensions
35x10 (curls), 100x12 (extensions)
35x10, 100x10
35x8, 100x10
35x8, 100x10

 

[WalkingBeast]

Youll get back before you know it brother!! Hows the pull feeling? Keep it up!!

 

[zxe003]

Monday 06/07/2004

Hey Beast, Pull feels fine now thanks. We'll see how it is on shoulder day though. Today was alright. Lifted by myself today, so was able to get in and out within 40 min. Body weight is still down to 260. After the initial 10lb loss, this last week and a half has stayed about the same. Luckily, strength is not suffering as drastically as when I first started cutting. Hopefully this trend remains, or rather...continues to improve.

Chest

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

230x5
230x5
230x5
230x5
230x5

Flat Db Press
100'sx10
100'sx8

Hammer Strength Press
135(each side)x10
135x8
135x8

Machine Press (palms-in grip)
215x10
215x8

1/4 ROM Peck Decks
120x15
130x10

Cable Raises (from low pulley) for upper pecs
40(each side)x12
45x10
50x10

 

[zxe003]

Tuesday 06/08/2004

Had a real tight time restraint so this workout was not really complete. Didn't get to do last 3 exercises.

Back

Bent Over Bb Rows
135x20 (warm-up)
135x15 (warm-up)

180x5
180x5
180x5
180x5
180x5

Partial Deads
225x15
315x12
405x10
405x6 *started burning out.
425x3

T-Bar Rows
3plts (135)x12
4plts (180)x10
4plts (180)x10
4plts & 25 (205)x8
4plts & 50 (230)x6
*These felt really good. Gonna just jump to 5+ plts next time instead of adding quarters first.

This is where the workout had to end unfortunately. I'll definitely get more volume and variety in on the next back workout.

 

[WalkingBeast]

Good to see your feeling better. Awesome work on the T-bar rows! Im liking those alot myself. Looks like your incline bench is still progressing. Keep it up!!

 

[zxe003]

Wednesday 06/09/2004

Flew solo again today. Intensity was the name of the game. I focused on slow, clean, quality reps and almost no rest periods in between. Rest periods were only like 10-30secs at the most. Had a great fuckin pump tonight.

Shoulders

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

215x5
215x5
215x5
215x5
215x5

Arnold Presses Superset with Db Upright Rows
35'sx12 (arnolds), 55'sx8 (uprights)
35'sx12, 55'sx8
35'sx12, 55'sx6

Static Hold Db Side Laterals
25'sx10 *first 5 reps were static holds for a count of 8
20'sx10 *first 5 reps were static holds for a count of 8
20'sx8 *first 3 reps were static holds for a count of 8

Alternating Rear Delt Cable Side Laterals
20(each side)x8
20(each side)x8
20(each side)x8
*all reps done 4secs up, 4secs down under constant tension (no rest at bottom of rep)

Traps

Machine Shrugs
8plts (360lbs)x12
10plts (450lbs)x10
12plts (540lbs)x8
*each rep held for 1sec at top, last rep of each set held for 10secs.

Abs

Crunches Superset with Reverse Crunches
25 crunches, 12 reverse
25, 12
25, 12