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Tweakle said:
Who could disagree? Were gonna push you to hit 315 for reps soon!! TRAIN OR FUCKIN DIE!!!
zxe003 training journal
- Thread starter zxe003
- Start date
Who could disagree? Were gonna push you to hit 315 for reps soon!! TRAIN OR FUCKIN DIE!!!
Lord_Suston
New member
Nice lifts man, some sick pressing power you got. Now go and make 405 your bitch deadlifting
zxe003
New member
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.
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.
zxe003
New member
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
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
Awesome brother!! Looks like 500 will be yours very soon! Keep it up!!
zxe003
New member
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.
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.
JKurz1
Banned
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 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.....
Lord_Suston
New member
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
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
