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zxe003 training journal

zxe003

zxe003

New member
Alright...I'm gonna start my TJ now. Not extremely impressive numbers but that's why we keep track right? So I know what to improve upon. Anyways, I'll start off with last nights routine (quick chest routine before my softball game). Me and my training partner have switched to a more Dorian Yates-style chest routine with one working set to failure. (not exactly the same, but with some of the same ideas.)

Incline Barbell Bench
185x15 (warm-up)
225x12 (warm-up)
275x10

Flat Dumbell Bench
105'sx12

Hammer Strength Press
145(on each side)x12

Superset of Peck Deck's with Machine Press (palms facing each other)
120xfailure(peck decks), 150xfailure(peck decks)
(3x)

Had a great pump and workout only lasted 20 min. (Rest periods were only as long as it took for partner to complete set... Round Robin style). Pretty sore today...gonna take Sat and Sun off and start the week with chest again on Monday. Yesterday's workout wasn't actually planned...Me and my boy just couldn't help but get one in before our game!
 
Nice incline bro!!! i found that tracking my workouts gives me something exact to shoot for next time i hit that body part..we all have so much going on in our lives cant always remember whether it was 6 reps or 8 we did with x weight last week..
 
Tonite was the start of a new week in training. No partner today. Did not get good sleep the night before and did not take all daily supps...so was definitely feeling sluggish with this Cali heat wave. Decided to continue with mostly one working set for each exercise and little to no rest periods.

Chest

Dumbell Flyes (warm-up)
35'sx(didn't count) x 2 sets

Dips (warm-up)
3 sets of 10

Flat Barbell Bench
185x15 (warm-up)
225x12 (warm-up)
295x8 felt alright, but might've jumped ahead too quick.

Incline Barbell Bench
275x8
225x8 (felt like I needed it)

Cable Crossovers superset with Cable Raises (from the low pulley)
80lbs on each side x failure (crossovers)
50lbs on each side x failure (raises)

Peck Deck Flyes superset with Machine Press
150x8 for 3 sets (peck decks)
170x8 for 3 sets (machines)

Felt good and pumped at the end. Gonna try to get a good nights sleep tonite.
 
Thanks guys. Just got back from the gym tonite. Did it again...had only about 5 hours of sleep last nite and sat in on meetings all day today. Went to the gym with a fucked up headache and very low energy...but still pushed through. I'll admit, routine was kinda sloppy tonite. Was really just trying to get through it. Did feel better as I went on though.

Back

Machine Rows (warm-up)
175x20
205x12
235x10

Wide Grip Pulldowns
170x15

Barbell rows
185x10 (3 sets)

Alternating Dumbell Rows
80x8 (2 sets)

*Left out DL's tonite, didn't think it would be a good idea to try while so tired.

Shoulders

Military Press
135x20 (warm-up)
185x12
225x10
225x8

Dumbell Press
85'sx10 (3 sets)

Alternating Cable Side Laterals
25x10 each side (3 sets)

Reverse Peck Decks
105x10 (3 sets)

Got arms tomorrow...really looking forward to it. Hopefully my son will let me get a little rest.
 
Trained early today since today was my day off. Got a good nite's sleep last nite and even got a good 2 hour nap in before workout.

Arms

Standing Close Grip EZ Bar Curls
65x15 (warm-up)
65x15 (warm-up)
95x10
95x10
105x8
105x6

Standing Alternating Dumbell Curls superset with Cable Pushdowns
40x8 (curls) 3 sets
90x12 (pushdowns) 3 sets

Dumbell Preacher Curls superset with Single Dumbell Overhead Extensions
35'sx8 (curls) 3 sets
90x10 (extensions) 3 sets

Skullcrushers on a decline bench superset with Concentration Curls
95x8 (skullcrushers) 3 sets
30'sx10 (curls) 3 sets...extremely strict form

Machine Curls
50xfailure
 
if this is a journal give us your beginning stats, age, height, weight, BF% so we can see how you're progressing
 
Stats: 24yrs old, 5'11", 270lbs., bf-high 20's. I'm getting a diet plan from a bb/nutritionist next week, so I plan to cut my bf considerably over the next 3-4 months. Ideally, I want to get my weight down to about 240-250, but shredded.
 
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.
 
Last edited:
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.
 
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.
 
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.
 
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..............
 
JKurz1 said:
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..............
Click to expand...

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?
 
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.
 
Give me a couple weeks. As long as I don't have any more days like this last Monday, I think it's entirely possible. Thanks for the support bro.
 
Monday 05/10/2004

Decided to change things up a bit and do both chest and tri's together today. Gotta a massive pump in the tri's...my arms looked swole as fuck at the end.

Chest

Incline Bb Bench
135x20(warm-up)
135x20(warm-up)
225x12
295x6

Flat Bench Db Press
100'sx12

Hammer Strength Press
160(each side)x8

Machine Press
245x10

Peck Deck Flyes (1/4 ROM...Outer Chest Only)
115x25
115x15

Cable Crossovers
85x12

Dips
BWx10

*Hit pushups to failure in between fly sets and crossovers.

Triceps

Pushdowns
90x15
110x10

Reverse Grip Pushdowns
70x12
80x10

Single Db Overhead Extensions
100x10
100x8

Db Kickbacks (simultneously)
20(each arm)x12

Alternating Db Overhead Extensions (Threw this in just to fully exhaust my tri's...and it worked!)
25(each arm)x10

My tri's are totally fucked right now...and I feel great! Gonna pair up back and bi's tomorrow. Looking forward to it.
 
Tuesday 05/11/2004

Got overconfident...and then quickly humbled today on the deads. Was going for a new PR today, but I think I shot my goal too far ahead, too fast. Spent a lot of time with deads at the beginning of the workout because I was training with 2 t.p.'s today, so we had to speed through the rest of back and biceps.

Back

Partial Deadlifts
225x12 (warm-up)
225x10 (warm-up)
315x10
405x8
495x(1/2)...90 lbs was a heavier extra chunk of iron than I thought. Got it up half way and got stuck...had to drop it.

Machine Rows (pulled to a palms up rotation to the lower chest)
200x15
215x12

Wide-Grip Pulldowns
140x12
160x10

One Arm Db Rows (went light but really strict)
55x12 each side
65x10 each side

Bent Over Rows with Low Cable
100x15
150x10

Biceps

Bb Preacher Curls
95x10
95x10
95x10

Wide-Grip Bb Curls
50x15
70x10

Machine Preachers
70x10
80x10

Concentration Curls
25x8 each side
25x8 each side
 
Wednesday 05/12/2004

Okay, gettin a little nervous now. Once again, I seem to be losing strength, but now it's in my shoulders. Could it be nutrition?...I'm semi-dieting down (haven't fully committed just yet). I know I haven't been doing so well on protein consumption and I'm not eating as much per meal. I dunno but the beginning of today's workout fuckin sucked.

Shoulders

Military Press
135x20 (warm-up)
135x15 (warm-up)
225x8..? For some reason this felt heavy. What the fuck?
225x6..??

*My delts worked hella hard just for those 14 reps...I dunno what the hell happened.

Db Shoulder Press
75x12
85x8 (? another dissapointment)

Db Side Laterals
25x12
30x10

Machine Press superset with Machine Laterals
115x15 Press, 80x12 laterals
115x12 Press, 80x10 laterals

Reverse Peck Decks
115X15

Traps

Behind The Back Bb Shrugs (Smith Machine)
225x15

Bb Shrugs (Smith Machine) in front
225x15
225x12
275x10
295x10

*This is the first time I've tried Shrugs on the Smith...I liked it a lot. I felt like I was able to isolate my upper traps better and I even felt it pretty good in the thickness of the middle part of my traps. The weight was cake but my grip kept slipping because I forgot my gloves and my straps. I'm definitely gonna keep hitting this exercise on trap day...felt even more effective than the shrug machine and dumbells for that matter.
 
Post your routine, and your diet bra.........

I don't know about you, but my bodyparts are sore 2 days after I train them rather than the next....therefore, if you did chest and on tris on Monday, you may feel the fatigue when doing delts today..........or you could be burnt out and need a few days off totally.....or, you just might be mentally focused/streesed, etc............tons of reasonably explanations, none of which you want to hear, i'm sure...........doing cardio? What's your goals?

Maybe too much pressing movement and not enough of the support groups, i.e. rear delts,l lat raises, front raisesm uprights.......check out my delt thread......I'll bump it.....
 
I think maybe too much on the warmup. Too heavy of a weight jump IMO.
135x10, 185x10, 225x10 then 225xwhatever you can get. How are your rest times?? Especially on shoulders I take too little time so the next set goes to shit... Not bad just maybe an off day, everyone has them
 
Jkurz-I've never been too bad on residual fatigue from previous workouts, so I don't think that's the case. As for my diet...I'll be starting a more strict and actually "tracked" diet next week. For now, I've been just kinda watching protein and calories. I've been consuming between 190-220 grams of protein a day (for 270lb bw this is way too low...I know) and calories have been somewhere in the 2000-2500 range (I've been trying to keep this low to drop some bf). My t.p.'s and I have been changing some things around from week to week with our routine but it's generally like this: Monday-Chest and Tri's, Tuesday-Back and Bi's, Wednesday-Delts and Traps, Thursday-Bi's, Tri's and Forearms (we're temporarily doubling up on our arms...have gotten great results in the past doing this), Saturday-Legs (Although we've seriously neglected these for like 3 months). You might be on to something with all the pressing movements...I'll check out the thread, thanks.

Suston-I used to throw in more middle weights in my progression to the working set, but have lately gotten really into getting up to the working set right away when energy levels are the highest. Might be time to revisit a more traditional set and rep scheme. As for rest periods, I've still been staying 30-60 secs max between sets. I really like building up my muscle endurance since this is something that I was really lacking naturally before I started training this way. Plus, the pump is a lot greater for me when I keep my rest periods short. Thanks for the input bro.
 
zxe003 said:
Jkurz-I've never been too bad on residual fatigue from previous workouts, so I don't think that's the case. As for my diet...I'll be starting a more strict and actually "tracked" diet next week. For now, I've been just kinda watching protein and calories. I've been consuming between 190-220 grams of protein a day (for 270lb bw this is way too low...I know) and calories have been somewhere in the 2000-2500 range (I've been trying to keep this low to drop some bf). My t.p.'s and I have been changing some things around from week to week with our routine but it's generally like this: Monday-Chest and Tri's, Tuesday-Back and Bi's, Wednesday-Delts and Traps, Thursday-Bi's, Tri's and Forearms (we're temporarily doubling up on our arms...have gotten great results in the past doing this), Saturday-Legs (Although we've seriously neglected these for like 3 months). You might be on to something with all the pressing movements...I'll check out the thread, thanks.

Suston-I used to throw in more middle weights in my progression to the working set, but have lately gotten really into getting up to the working set right away when energy levels are the highest. Might be time to revisit a more traditional set and rep scheme. As for rest periods, I've still been staying 30-60 secs max between sets. I really like building up my muscle endurance since this is something that I was really lacking naturally before I started training this way. Plus, the pump is a lot greater for me when I keep my rest periods short. Thanks for the input bro.
Click to expand...


Well, you know your stuff, but I think your problem may be one of two things......Training 6 days a week is extremely tough.........I've tried it and although I feel ok, my weights decline (so does my bodyweight.......) Think about it, you're giving yourself 48 days the whole f-ing year to try and grow.....not possible (natty, anyways),,,,,,,,,,,,,


OR, it's consuming 2,000 calories............my girlfriend eats like a bird, is about 5'6, 110, and eats more than 2,000 calories...........

I would love for you to take a couple days off completely, bump your calories, toss in some EFAs and extra protein and I PROMISE the weights will come back............PROMISE...........
 
Actually it's only 5 days, a kinda wierd split (because of work and family) 4 on, 1 off, 1 on, 1off. As for your suggestions...I think you're right. I really want to cut bf but before I got this diet plan (which i will soon implement), I've been going about it all wrong and cutting down meals instead of reconsidering how and what I eat. This will change soon though...gotta admit when it comes to the diet side of bb, I know very little, but I'm learning. I'll be eating a lot more lean meats and I'm getting some more protein from ProteinFactory in a couple of days. As for supps, I've been taking my fish pills and have all the other basis covered...Multi-vit and minerals, vit C, extra calcium, antioxidants, etc. So in a couple of weeks I'll reasses and we'll see if that promise holds up. Thanks a lot bro.
 
Monday 05/17/2004

Took your advice Jkurz, and took a 4 day rest. Not easy, wanted to lift hella bad. Bumped up calories a little, but still trying to keep it strict since my current goal right now is mainly to drop bf. Also, convinced t.p. to try out 5x5 today.

Chest

Incline Bb Press
135x15 (warm-up)
135x15 (warm-up)
185x12 (warm-up)

225x5
245x5 *Thought about starting higher...but decided to go back down. Felt like I was gonna sap my energy too fast.
225x5
225x5
225x5

Flat Bench Db Press
100'sx10
100'sx10

Hammer Strength Press
160(each side)x6
135(each side)x10

Machine Press
210x10
190x10

Cable Crossovers
65x15
80x12
80x10

Had a great pump in my chest. Because of time, we only did chest...we'll hit bi's and tri's together on a seperate day.
 
Nice man. Seems almost like you're doing a variation of 5x5. Either way, the lifts are impressive. I agree with JKurz on the points he made.

As for the rest times, 30-60 seconds is pretty short. Not saying you should change it, because you have your goals. If you slow up with progression though, try giving yourself a bit more time. Those weights'll go up easier with more rest time. At least on the later sets.

As for not knowing much about diet, visit the diet board. My post "The Tom Diet" is pretty solid, from all the information I've gathered for dieting. Either way, read up all over. You'll learn.
 
Tuesday 05/18/2004

Tom-Thanks bro, I'll check out your thread.

Today decided to keep the 5x5 going with my shoulder workout. I know I am doing more than 2 ancillary exercises but I feel like I need to hit more variations in order to feel like I did shit.

Shoulders

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

205x5
205x5
205x5
205x5
205x5
*Had to lower the weight for the 5x5. Felt like I would sap my energy to quick if I started with 225.

Upright Rows
115x12
135x10
135x10

Alternating Cable Side Laterals (for rear delts)
25x10 (each side)
25x10 (each side)

Reverse Peck Decks
120x10
120x10

Traps

Bb Shrugs on smith
225x15
315x12
315x10

Forearms

Behind the Back Forearm Curls (Bb) superset with Reverse Forearm Curls (Bb)
110x20 (Behind the Back), 60x12 (Reverse)
110x20 (Behind the Back), 60x12 (Reverse)
 
Nice upright row weight. I love those things. I don't bring 'em all the way up. Can hurt the cuffs in the future. I go just below nipple level. I do them as a medial delt exercise anyway, and that's as high as you need to go for those.

Bro, sometimes satisfying that psychological crave is more important, so if you wanna do more work because it don't feel like enough, do it. Long as you don't go overboard, you'll be alright.
 
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
 
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)
 
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
 
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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!
 
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!!
 
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!
 
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
 
zxe003 said:
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!
Click to expand...


No problem. That makes sense then. Youll get it back as soon as you start bulking again anyway. Keep KILLING that shit!! -Beast
 
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
 
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.
 
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.
 
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.
 
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
 
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
 
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.
 
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!!
 
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
 
Last edited:
zxe003 said:
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
Click to expand...

What are your stats bro and what are your goals, strength, size, maintain, etc.?

215lbs on Military and 35lbs with Arnolds? Crank those bitches up.....you should be using 50's.....min.
 
Right now I'm 5' 11" weighing in at about 258, down 12lbs from 3 weeks ago. My bf% is the main factor that I've been focusing on. I'm currently dieting down, but I'm trying real hard not to sacrifice any muscle gains. So far so good. Just so you know where I'm coming from....In High School (which was like 7-8 years ago), I was about the same height but weighed between 165 and 170. I used to be really active and lifted usually 3-4 days a week aside from sports. After I graduated, I just started partying hardcore and doin all sorts of shit that wasn't any kind of good for me. I still managed to keep my weight in the 170 range though. After about 2 1/2 years of partying, I met my wife and got really lazy. I stopped going out and just started working full time while we lived with her parents. Just vegging around combined with her mom's cooking, I shot up to 220 in like 8 months! Over the next couple years I continued to add on weight. I finally got sick of the inactivity and about 3 years ago, I got back in the gym. When I started lifting again, I weighed in at about 250lbs. For the next year my training would be sporadic (like 2 months on, 1 month off, etc.). Needless to say, results were inconsistent. Finally I buckled down and stayed commited until my son was born at which time I had to take like a 6-8mo. hiatus. During this time, my training was really focused on adding more muscle and strength. I already looked like a big boy, but I wanted the strength and muscle to back it up. Putting on muscle mass has not been a problem as I shot up to 270 without really increasing my bf%. Now I want to shed all that excess fat off, which is something I never really focused on. I'm hoping to get down to about 220, but ripped! I've still got a ways to go, as I'm still learning about my body and what it responds to best. I've been happy with my progress thus far...the only thing that is a bitch, is the loss of strength while I'm cutting. This has been the hardest thing to deal with. Sorry for the long ass story, but this kinda puts into perspective where I've been, where I'm at and where I plan to be.

As for the variance between my military's and Arnolds.....I've kinda adopted the high intensity as opposed to high weight principle. I've already got a heavy compound lift with the military's, so the rest to me is all about the burn. I used to overkill my delts with nothing but heavy presses...and I found that there was just no need. Plus, you'll see that I always superset these with something, like Bb or Db Upright Rows....unless I'm using them as a warm-up. This creates more volume and a lot more pain than just straight sets with more weight. If you don't believe me, give it a shot one time. Pair up that superset after your heavy military's and keep your rest periods down to between 10 and 30 seconds. See how much weight you can do with these. If you can do more....you're the man, more power to you! For me, it's pretty damn challenging. Thanks for the interest and support bro. If you have any other suggestions I'm all ears....that's what I post up a journal for...to track progress and get input. Thanks.
 
Thursday 06/10/2004

Another quick workout. Arms were looking huge as fuck today. Seemed like everything I did would blow them up! Wish my arms would look like that at all times!

Biceps

Alternating Db Curls
25'sx12 (warm-up)
35'sx10
45'sx8
55'sx6 *at this point did dropsets down the rack
55'sx3, 45'sx3, 35'sx3, 25'sx6

Wide Grip Straight Bar Curls
50x15
60x12
60x10
60x10

Double Bicep Cable Curls from High Pulleys
50(each side)x10
55(each side)x8
60(each side)x8

Triceps

Cable Pushdowns
80x15
80x15
100x12
110x10
120x8

Reverse Grip Cable Pushdowns
80x12
80x10
90x10

Alternating Overhead Db Extensions
25'sx10
25'sx10
25'sx10
 
My triceps respond to just about anything I do. Pushdowns have been one of the biggest contributors to the size in of my tri's, believe it or not. So they become my default workout for triceps whenever I'm in a hurry on arm day. Next week I'm gonna hit up skullcrushers, single DB overheads and maybe start em off with some CG bench.
 
Friday 06/11/2004

Okay, I finally did it.....I've begun working on legs again. After about 6 months of neglect, I realize that I need to bring them up to par. I started off light on the volume today and tried to keep it short and sweet. I definitely did not want to overdo it, as I know I'm gonna be walking funny for a couple of days anyways. Started off with squats. This is gonna take some getting used to. Beast-I feel you on the bar placement issue. Anyways, felt like I could definitely go heavier than I did on the squats, but was trying to be very cautious since I'm trying to get reaccqainted with the exercise.

Upper Legs

Squats
135x15 (warm-up)
135x12 (warm-up)
185x10
205x8

Leg Extensions
110x10
110x10
110x9

Seated Leg Curls
180x15
240x12
295x10
*The jumps in the weights were so high because I was still trying to guage how much weight I could use for reps. The whole stack is 295....reps with this were just about right, but what do I do when this is not enough? Any suggestion on how to add more resistance for this exercise is welcomed. Also....Is it okay for my Hammys to be so disproportionately stronger that my quads? I know they're gonna be stronger, but by so much?

Decided to save calves for the beginning of next week.
 
Glad to see you hitting the quads again..i think 5x5 is a great way to introduce your body to squats again..I did it and it was great for my strength, technique, joints etc..I started out a little lighter just to get the ball rolling but its helped tremendously!!
 
zxe003 said:
Friday 06/11/2004

Okay, I finally did it.....I've begun working on legs again. After about 6 months of neglect, I realize that I need to bring them up to par. I started off light on the volume today and tried to keep it short and sweet. I definitely did not want to overdo it, as I know I'm gonna be walking funny for a couple of days anyways. Started off with squats. This is gonna take some getting used to. Beast-I feel you on the bar placement issue. Anyways, felt like I could definitely go heavier than I did on the squats, but was trying to be very cautious since I'm trying to get reaccqainted with the exercise.

Upper Legs

Squats
135x15 (warm-up)
135x12 (warm-up)
185x10
205x8

Leg Extensions
110x10
110x10
110x9

Seated Leg Curls
180x15
240x12
295x10
*The jumps in the weights were so high because I was still trying to guage how much weight I could use for reps. The whole stack is 295....reps with this were just about right, but what do I do when this is not enough? Any suggestion on how to add more resistance for this exercise is welcomed. Also....Is it okay for my Hammys to be so disproportionately stronger that my quads? I know they're gonna be stronger, but by so much?

Decided to save calves for the beginning of next week.
Click to expand...

A seated leg curl? hmm...I may just not be thinking of that exercise right now but is it any different from lying leg curls? ehh..anyways, I would really focus on balancing your strength out by doing a lot of quad work just becuase my legs are the same way except the opposite - my quads are a lot stronger than my hams...I tore my left hamstring a couple years ago in a rugby game and not only did I pass out from the pain, during rehab my doc said that both my hams were really fucking weak relative to my quads (primarily due to neglect) and that there was a high possiblity I could tear my right ham...I've been doing a ton of SLDL and leg curl work to compensate since then...so thats just my 2 cents...balance it all out

good luck
CN
 
wnt2bbeast-thanks for the advice...I think you're right about the 5x5's. I'll start that next leg workout. thanks bro.

chinknasty-when I'm talking about seated leg curls, I mean the machine. That's interesting that your quads were stronger. Most bb's I know said they naturally started off with stronger hams. I'm gonna definitely work on bringing the quads up in strength to balance my legs out though. Thanks for the input bro.
 
Monday 06/14/2004

Today was nothing special. Didn't feel as motivated today coming off a pretty lazy weekend. I'm starting to think that my body has to remain active every day for optimal performance, but I know if I try to do some shit like that, I'll plateau hella quick from overtraining. Anyways, still hit it as hard as I could today.

Chest

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

235x5
235x5
235x5
235x5
235x5

Flat Db Press
100'sx10
100'sx8

HammerStrength Press
160(each side)x8
160(each side)x5.5 *started to fatigue
135(each side)x8

1/4 ROM Peck Decks
100x20
115x15

Dips
BWx12
BWx10
BWx10

Weighed in today still at 258 which is cool considering I was mostly inactive over the weekend and had about three cheat meals(lol).....had to, it was my Dad's b-day!
 
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!!
 
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!
 
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
 
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.
 
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.
 
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
 
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
 
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
 
Thanks bro....after I'm done cutting, I'll be moving bigger numbers again, don't even trip! One question....how do I hold the Bb when doing lunges?
 
Just like a squat, hold the bar tight and work on keeping an erect torso to allow a full stretch of the quads and hams and for extrea core work. The weight will be light enough that you don't have woory about it bring it forward like db's IMO and you don't have to worry about grip
 
Tuesday 06/22/2004

I was set to do back today, but when I got to the gym my TP persuaded me to hit up shoulders instead. This kinda threw off my mindset, but it's all good cuz I love hitting shoulders anyways.

Shoulders

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

220x5 *forgot that I did this last week, then bumped up
225x5
225x5
225x5
225x5
225x5

Arnold Presses superset with Db Upright Rows
45'sx10 (arnolds), 45'sx10 (uprights)
45'sx10, 45'sx10
45'sx10, 45'sx10

Bent Over Db Lateral Raises (posterior delts)
35'sx8
35'sx8
35'sx8

Reverse Peck Decks
105x12
120x8
105x10
105x10

Db Shrugs
120'sx10
160'sx8
160'sx8
100'sx16 *last set burnout....as always all sets ended with 10-12 sec hold on last rep.
 
Thanks.....haven't hit Deads for like 2 weeks I think, so definitely those, 5x5 for bent over rows, T-bar rows, pulldowns and machine rows.
 
Wednesday 06/23/2004

Almost didn't go to the gym today. Got like 4 hours of sleep the night before, and after work all I wanted to do was sleep. Pushed myself and started up a pretty good back workout but ended up cutting it short early because I thought I fucked up my left forearm doing deads. After my 3rd set, I looked down at my arm and the entire thing was lit up bright red with popped blood vessels. My TP and I thought I should stop just in case it was serious. My first instinct was telling me that it was just like a rug burn from rubbing my forearms against my shorts as I lifted....but the skin itself wasn't worn down or tender.....it felt more tender on the inside. I was able to move my hand and rotate at the wrist, even flex...but my TP said I should hold up anyways and let my adrenaline die down and see if I had mobility in my forearm then. Turns out, my forearms fine...it must've just been a burn, cause it's still a little red today, but doesn't hurt at all.

Back

Wide Grip Cable Pulldowns
180x10
200x8
200x8

Bent Over Bb Rows
135x15 (warm-up)

190x5
190x5
190x5
190x5
190x5

T-Bar Rows
3plts (135)x15
4plts (180)x12
5plts (225)x8 *Wtf?...first two sets seemed hella easy, then the 5th wheel felt hella heavy for some reason.
5plts and a 25 (250)x6

Full Deadlifts
315x10
315x8
405x5.5
 
Thursday 06/24/2004

Biceps were cool today, but I fucked up on my triceps. The problem I used to have with my left elbow a few months ago, has come back. I failed to properly warm up my tris/elbows and ended up tweaking something which caused me to cut my tri workout short. The pain continues today. I 'm gonna take it real easy on my left elbow for the next couple of weeks and probably wrap it up for my workouts.

Biceps

Standing Db Curls
30'sx20 (warm-up)
40'sx12
50'sx8
50'sx6
40'sx8
30'sx14

Wide Grip Bb Curls
50x15
60x12
70x10

Close Grip Machine Preachers (pin loaded)
90x10
100x8

Cable Concentration Curls
40(each arm)x12
45(each arm)x12
50(each arm)x10

Triceps

Skullcrushers
90x5 *left elbow pain made me stop at 5....lowered the weight to warm up properly.
70x15 (warm-up)
90x12
110x10

Overhead Db Extensions
100x10
100x8

Overhead Rope Extensions from Low Pulley
130x8
150x6

*the pain got too unbearable during any tricep exercise, so cut the workout at this point.
 
hey bro
im sort of just recovering from some forearm/elbow tendonitis..it has gotten alot better this week..but i did buy an elbow sleeve.give it a try its working wonders right now. te pain is almost non existing!!
 
Thanks bro, I'll probably go check one out....I can't afford to be out of commission for any amount of time!
 
Friday 06/25/2004

Still liking legs, but I feel like I've got a lot of things to improve upon. For one thing, I try to squat as deep as possible, but I physically cannot go any deeper than just short of having my upper legs parallel to the ground. Is this okay? Or is there something I can do to go deeper? The other exercise that is extremely awkward for me (but I can feel is beneficial), are lunges. This week I tried them with a Bb, and my form was all fucked up. Can someone please explain the proper form for this exercise? My balance was off, and the working muscles felt different for each leg (which I'm sure, shouldn't be happening).

Quads

Squats
135x20 (warm-up)

235x5
235x5
235x5
235x5
235x5

Bb Lunges
135x5
115x8
115x8

Hammys

Standing Machine Leg Curls
100(each leg)x8
90(each leg)x8
90(each leg)x8

Calves

Standing Calf Raises
360x20
450x15
540x15
630x12
720x10
 
Solid lifts brother!! Crazy strength on those calf raises too!! Squats are extremely awkward for me as well. Im thinking of doing them on the smith machine for a while and seeing what I can do, before moving to freeweight. Keep KILLING that shit!!
 
For one thing, I try to squat as deep as possible, but I physically cannot go any deeper than just short of having my upper legs parallel to the ground. Is this okay? Or is there something I can do to go deeper?
Click to expand...

dont stress over it, work on impriving your flexibilty and try to go as deep as you can. Some people find it hard to go ass to floor. Front suats might help you get more depth, they do for me

stay strong bro
 
Right on guys, thanks! Beast-yeah, I guess my calves are another wierd body part for me like Traps.....naturally pretty strong, but don't look like shit! Tweakle-thanks for the advice. I know I definitely have to work on my flexibility, I don't stretch my legs as thorougly or as often as I should.
 
Z- how is your foot placement, if it a relatively narrow bb'der stance then getting to parallel is har that is why most powerlifters have a wider stance, help them get lower and not arch forward with there backs, the lunges are tough you will get the hang of them try with just the bar for a week of two
 
Thanks Sus. Yeah my stance for squats has been pretty narrow. I started experimenting with widening my stance towards the end and it did seem to allow me to go slightly deeper. I'll start wider next week for sure. As for the lunges, I'm not giving up on them just yet. I'll try just the bar to get the motion down. Thanx.
 
Monday 06/28/2004

Changed things up a little bit and did straight sets instead of 5x5. The workout was still intense as I kept the rest periods to 30secs as usual. I'll probably resume 5x5 next week.

Chest

Flat Db Presses
85'sx15 (warm-up)
85'sx12 (warm-up)
100'sx10
105'sx10
105'sx8

Incline Bb Press
225x10
275x6.5 *Pretty dissappointing as I was finding myself already drained.
225x8
225x8
225x6

Hammer Strength Press
135(each side)x8
135(each side)x8
90(each side)x12.5 *Burnout

Outer 1/4 ROM Peck Decks superset with Inner 1/4 ROM Peck Decks
100x12 (outer), 105x12 (inner)
100x10 (outer), 105x10 (inner)
100x10 (outer), 120x10 (inner)
100x10 (outer), 120x10 (inner)
*TP suggested this exercise. The outer 1/4 ROM is the first range from fully stretched, and the inner 1/4 ROM is the last range from slightly extended to full contraction of the inner pecs.
 
Tuesday 06/29/2004

Good workout overall....no huge advances, but some minimal gains. Left out deads this week. I think I'm going to continue this trend and do deads every other week.

Back

Bent Over Bb Rows
135x20 (warm-upl)

195x5
195x5
195x5
195x5
195x5
*real strict and controlled....felt really good.

T-Bar Rows
4plts (180)x12
5plts (225)x8
5plts+35 (260)x6
4plts (180)x12
*I'm hoping to stick 6plts for at least 5 reps next week.

Wide Grip Cable Pulldowns
180x10
200x8
200x8

Machine Rows
245x8
245x8
230x10
215x10
*started getting tired
 
Wednesday 06/30/2004

Today felt cool until I started lifting. It quickly became a hella weak day. The only reason I could think of that would've weakened my strength is my increased calorie reduction. I've been cutting back even more now (but still haven't really hit much cardio). I started off my 5x5 militarys with the same weight I did last week and it felt heavy as fuck! So I had to actually drop back down........this is fucking unacceptable!! I continued on, but this beginning kinda set the tone for the rest of the workout....I had to stay with moderate weights throughout.

Shoulders

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

225x5 *last rep barely made it up.

220x5
220x5
220x5
220x5
220x5

205x8 *had to throw this in for volume to try and compensate for the lack of poundages

Arnold Presses superset with Db Upright Rows
50'sx8 (arnolds), 50'sx8 (uprights) *weight felt light, but fatique was setting in quick.
45'sx8 (arnolds), 45'sx8 (uprights)
40'sx10 (arnolds), 40'sx10 (uprights)

Bent Over Db Side Laterals (rear delts)
35'sx10
35'sx10
35'sx10

Reverse Peck Decks
105x12
105x10
105x10

Db Shrugs
115'sx15

Shrug Machine
10plts (450)x12
450x10
450x10
*last rep of each set always held for 10-12 sec count.
 
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