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zxe003 training journal
- Thread starter zxe003
- Start date
Lord_Suston
New member
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
zxe003
New member
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.
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.
zxe003
New member
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
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
zxe003
New member
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.
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.
wnt2bBeast
New member
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!!
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!!
