zxe003 training journal

[zxe003]

Tuesday 06/15/2004

Complete 180 from yesterday....felt great!!! Skipped Deads today but had some new PR's in a couple other lifts.

Bent Over Bb Rows
135x15 (warm-up)
135x12 (warm-up)

185x5
185x5
185x5
185x5
185x5
185x5 *TP was late and I didn't want to get cold.

205x6 *Done while TP was playing catch up.

T-Bar Rows
3plts (135)x12
4plts (180)x10
5plts (225)x8
5plts & 25 (250)x6 *PR!!

Wide Grip Cable Pulldowns
160x10
180x10
200x8 *PR!!

Machine Rows
230x12
245x10
255x8 *PR!!

 

[Lord_Suston]

Damn, nice turnaround. Good job nice to see somebody get down and dirty with rows

 

[zxe003]

Thanks bro!! I'm fuckin lovin those T-bars. Once I reach my weight and bf goals, I'm gonna start training for just raw power like you. I'll have a ways to got get up to you, but It'll be fun as fuck trying!

 

[zxe003]

Wednesday 06/16/2004

I love doing shoulder work!!! Left out rear delts today because I forgot, but everything else felt awesome. I'm finding more and more, that the quicker my rest periods between reps and sets, the better my delts respond.

Shoulders

Bb Military Press
135x20 (warm-up)
135x15 (warm-up)

220x5
220x5
220x5
220x5
220x5

Arnold Presses superset with Db Upright Rows
45'sx10 (arnolds), 50'sx10 (uprights)
45'sx10, 50'sx8
50'sx8, 55'sx6
*Delts were burning like fuck!!!

Db Side Laterals
25'sx10
25'sx10
25'sx8

Traps

Bb Shrugs
315x12
315x10
*10 sec hold on last rep

Machine Shrugs
12plts (540)x8
12plts (540)x8
12plts (540)x6
*10 sec hold on last rep

 

[LeanMeanHockeyMachine]

What part of the shoulder do Arnold presses work?

 

[zxe003]

Mostly anterior (front) and some medial (middle) delt. Give it a try if you haven't already.....nice burn and great overall developer of your deltoids. Start like a Db shoulder press but with your palms facing you. As you press up, you are going to rotate your wrists around so that your palms face away from you (as in a normal shoulder press). Without going to complete lockout, pause then come back down in a controlled motion back to the start position (palms facing you.) You may find it more challenging at first than regular presses, so decrease your Db weight in the beginning and concentrate on getting the form down. This is important because you don't want to put undue stress on your rotators from bad form and too much weight. Let me know how you like it.

 

[zxe003]

Thursday 06/17/2004

Felt good today....arms feel a little bit bigger, but haven't measured. Got a good pump in my bi's and tri's but my forearms were a little wierd today. When I was doing forearm Db curls/reverse curls, my right wrist kept clicking. It didn't hurt, it was just annoying as fuck. It felt like the bones in my forearm, where they meet the wrist, were clicking against each other. I used to feel this a lot a couple of years ago, but now it's back. I don't know what the hell it is.

Biceps

Wide Grip Straight Bar Curls
50x15 (warm-up)
50x12 (warm-up)
70x10

Alternating Standing Db Curls
35'sx12
45'sx10
55'sx6
55'sx4 *failed, then dropset
45'sx4, 40'sx4, 35'sx4, 30'sx6, 25'sx8

EZ Bar Preacher Curls
90x8
90x8

Double Bicep Cable Curls from High Pulley
55(each arm)x10
60(each arm)x8
65(each arm)x8

Triceps

Skullcrushers
70x15 (warm-up)
70x12 (warm-up)
90x10
100x10
110x8

Overhead Db Extensions
100x10
100x10
100x9

Overhead Rope Extensions from Low Pulley
100x10
110x10
120x8

Reverse Grip Single Arm Cable Pressdowns
45(each arm)x10
50(each arm)x8

*Took off grip and pulled from the ball at the end of the cable
50(each arm)x8

Forearms

Wrist Curls superset with Reverse Wrist Curls
25'sx15 (warm-up), 25'sx12 (warm-up)
35'sx15, 25'sx12 *Here the clicking started
35'sx20, 35'sx10
*Forearms were kinda pumped, but overall, these exercises didn't feel real effective. I think I'm gonna go back to using Bb's instead.

 

[zxe003]

Friday 06/18/2004

I'm enjoying getting back into legs, but it's a slow process. Kinda hard to get in a lot of volume because my quad muscle endurance is not that great right now. Only did three exercises....but still walked away pretty wobbly (so I figure that's a good thing). Tried weighted lunges today....I think I used too much weight because my form wasn't the greatest. I'm gonna attack it again next week, but with lower weights so I can get the form down. If anyone has anymore suggestions of good leg workouts I should incorporate in my routine, please give.

Quads/Glutes

Squats
135x15 (warm-up)
135x15 (warm-up)

225x5
225x5
225x5
225x5
225x5

Db Lunges
70(each hand)x2 *too much weight, dropped down 20lbs.
50(each hand)x8
50(each hand)x8
50(each hand)x7
*weight must've still been too much...was having trouble coming down deep without getting a little stuck

Hamstrings

Seated Leg Curls
240x12
285x10
295x8
295x8

 

[zxe003]

Monday 06/21/2004

Quick workout today. Decided to change things up a bit. Hit flat bench first and then inclines with Db's instead. Still hit 5x5, but on the flats.

Chest

Flat Bench Bb Press
135x20 (warm-up)
135x20 (warm-up)

245x5
245x5
245x5
245x5
245x5

Incline Db Press
100'sx10
100'sx8
100'sx8

Machine Press (palms facing each other) superset with 1/4 ROM Peck Decks
215x10 (presses), 130x10 (peck decks)
230x8 (presses), 130x10 (peck decks)
230x6 (presses), 130x10 (peck decks)

Dips
BWx10
BWx10
BWx10

 

[Lord_Suston]

Pretty good today, I leg the leg routine, tray using a barbell for the lunges-always felt more comfortable to me. Good shit I wat to see more from you though