zxe003 training journal

[zxe003]

Monday 05/03/2004

Had to take 4 days off for family stuff. Today fuckin sucked!!! I've been running through my mind since this workout, trying to figure out what the fuck happened...I didn't eat bad, I didn't miss any supps, I got good sleep all weekend. The only thing I could think of was that Monday was really stressful at work but regardless, my strength and energy levels on this day were pitiful.

Chest

Incline Barbell Press
135x20 (warm-up)
225x10
275x(failed at 4)
225x6
...I don't know what the fuck happened at this point, but I could not get it back in gear. So I started to employ 1 working set with more exercises, and went down in weight so I could have an effective workout.

Flat Bench Dumbell Press
100'sx(failed at 5)!
85'sx11

Hammer Strength Press
135each sidex6
dropset to 90each sidex6

Cable Crossovers
80x12

Peck Deck Flyes
150x10

Machine Press
200x8

Dips
2 sets of 10

*Had to wait for equipment at Cables, Peck Deck and Dips...so did 15 push-ups between each.

Still had a productive workout, but I can't get the strength loss out of my mind.

 

[zxe003]

Tuesday 05/04/2004

Felt a little better today. Didn't want to push it, so still stayed a little conservative on the poundages.

Shoulders

Military Barbell Press
135x20 (warm-up)
135x15 (warm-up)
225x12
225x10

Upright Rows
115x20

Dumbell Side Laterals
25'sx10

Alternating Rear Delt Cable Raises
25each sidex10

Machine Shoulder Press
115x15

Machine Side Laterals
95x15

Reverse Peck Deck
105x20

Decided to throw in upper traps with shoulders today...

Dumbell Shrugs
100'sx12
115'sx10

Gotta quick pump, was in and out in about 35-40 mins.

 

[WalkingBeast]

I know how it is brother!! I have those weak days and it always fucks with me. Cant figure it out. Its mainly on my chest days that I feel this way, triceps sometimes too.

 

[zxe003]

Glad to know I'm not alone! It's some weird shit. Thanks bro.

 

[zxe003]

Wednesday 05/05/2004

Had a new PR today!!!

Back

Deadlifts From a Low Rack
135x15
225x12
315x10
405x6!! Felt really good actually...I think I'm gonna try it from the floor next week.

Bent Over Rows with Cable
150x15

Close-Grip Cable Rows
150x12

Machine Rows (Pulled to lower chest, palms up)
200x12

Wide-Grip Pulldowns
150x12

One Arm DB Rows
75x8 each side

Man, ever since my t.p. got us started on this Yates style training (One working set to failure, short rest periods, more variety) I've been feeling great. The pump is fuckin bad ass, I'm sore again after each workout and I'm in and out of the gym in about 40-45min. never more than an hour.

 

[JKurz1]

with the strength that you have posted, quit selling yourself short using 75's for rows........you should easily be grabbing the hundys next set..............

 

[zxe003]

with the strength that you have posted, quit selling yourself short using 75's for rows........you should easily be grabbing the hundys next set..............

I don't know what it is with this movement...I like to have real strict form with these but I seem to get really sloppy with anything over 85. Could this be because I usually do them at the end of the workout?

 

[zxe003]

Thursday 05/06/2004

My t.p. and I decided to forego the supersets this time and do bi's then tri's. I'm actually pretty damn sore today...we took every set to failure and again...30-45 sec rest periods only.

Biceps

Close-Grip Preacher Curls (warm-up)
65x15
65x15
85x12
105x10

Standing Wide-Grip Bb Curls
60x12
70x8
50x12 (went back down to go for really strict reps)

Standing Db Curls
40'sx10
45'sx6

Simultaneous Incline Db Curls
30'sx8
30'sx8

Machine Preachers (supinated)
70x8
50x8

Standing Hammer Curls
45'sx8
45'sx6, dropset to 30'sx6 and then to 20'sx10

Concentration Curls
30x6 each arm
25x6 each arm

Triceps

CG Bench (warm-up)
135x15
185x12
185x12

Skullcrushers
95x10
95x10

Single Db Overhead Extensions
100x10
100x8

Reverse Grip Cable Pushdowns (palms-up)
80x10
90x8

*My triceps respond really well to just about anything I do, but my biceps while thick, lack a nice peak. Separation in my biceps is only seen while flexing. This may be due to bf. Anyways, that's why there is so much more emphasis put on biceps in my arm routine.

 

[Tweakle]

crazy strong incline pressing... thats really impressive

 

[zxe003]

crazy strong incline pressing... thats really impressive

Thanks bro. You're fuckin deads are off the hook! You made it look hella easy.