zxe003 training journal

[zxe003]

Thursday 07/01/2004

Didn't feel as weak today, but still tried to keep things fairly moderate. The pump was very good for both bi's and tri's and my elbow wasn't hurting too bad after my warm ups.

Biceps

Wide Grip Bb Curls (warm-up)
50x12
60x10
70x10

Close Grip EZ Bar Curls
80x10
100x8
100x8

Alternating Hammer Curls
40'sx10
50'sx8
40'sx10

Double Biceps Cable Curls (high pulley)
65(each arm)x10
70(each arm)x10
75(each arm)x8
55(each arm)x12

Triceps

Cable Pushdowns
80x25 (warm-up)
80x18 (warm-up)
100x12
110x10
120x8

Db Overhead Extensions
100x10
100x10
100x8

Overhead Rope Extensions (from low pulley)
110x10
130x8
130x8.5 *tried to force another rep, but my triceps were pretty fried, and I felt my elbow start to act up again.

 

[zxe003]

Friday 07/02/2004

Lovin squats more and more! Left out lunges today and focused on leg presses with a narrow foot placement to try and target the inner portion of the quads (medialis?..i don't know). Anyways, leg workout felt really good and my quads were looking swole as fuck.

Quads

Squats
135x20 (warm-up)

245x5
245x5
245x5
245x5
245x5

295x3 *Attempted this just to see how it felt. It actually felt surprisingly light! I still stopped at 3 reps though because my quads were feeling pretty fatigued after the 5x5 and I didn't want to end up getting stuck. I'm pretty sure I'll be hitting 295 for 5x5 in about 3 weeks.

Leg Press
360x12
450x10
450x10

Seated Machine Leg Curls
280x12
295x10
295x10
295x10

Standing Calf Raises
450x15
540x14
630x12
720x10
770x8

 

[TRUEsoldier]

Love the "dont be a dick" motto, some hiliriously funny shit!!

keep up the good work, your routine sounds solid!

 

[WalkingBeast]

Friday 07/02/2004

Lovin squats more and more! Left out lunges today and focused on leg presses with a narrow foot placement to try and target the inner portion of the quads (medialis?..i don't know). Anyways, leg workout felt really good and my quads were looking swole as fuck.

Quads

Squats
135x20 (warm-up)

245x5
245x5
245x5
245x5
245x5

295x3 *Attempted this just to see how it felt. It actually felt surprisingly light! I still stopped at 3 reps though because my quads were feeling pretty fatigued after the 5x5 and I didn't want to end up getting stuck. I'm pretty sure I'll be hitting 295 for 5x5 in about 3 weeks.

Leg Press
360x12
450x10
450x10

Seated Machine Leg Curls
280x12
295x10
295x10
295x10

Standing Calf Raises
450x15
540x14
630x12
720x10
770x8

Awesome brother!! I can see you hit the legs hard! I need to start doing that myself. I just started squatting and need to learn the technique, so I went light a few days ago, and it still hurts for me to squat all the way down ass to the bench. So I did 205x15 as my last set, ass a few inches from the bench. Much deeper then I usually went. It felt good to squat though, even though I suck at it. Keep KILLING that shit!!

 

[zxe003]

Soldier-Thanx bro. Yeah a lot of people get a kick out of the motto.....because it's so true. As for the routine, I'm just trying to keep it consistent while I cut my bf, I'll definitely bump up the intensity and the weights once I go back to normal training.

Beast-As always, thanks for the encouragement. Those squats have easily become my favorite leg exercise.....I'm sure you're gonna get addicted to them too. I know you like pain and when it comes to that, squats can definitely deliver the goods! Just get that form down.

 

[Lord_Suston]

Nice squating, gonna bring some huge numbers soon!!!!

 

[zxe003]

Sus-Hopin to, thanx bro!

 

[zxe003]

Monday July 5, 2004

Today was a rare opportunity as I got to train in the morning for once. You feel better throughout the rest of the day when you get to train first thing in the morning. I also started my cardio today, which I haven't done in like 3 or 4 months. I'm going to start hitting a 20-30 min cardio (interval training) session after each workout (with the exception of leg day). My actual chest workout today was short and to the point with a good pump.

Chest

Flat Bb Bench
135x20 (warm-up)
135x15 (warm-up)

250x5
250x5
250x5
250x5
250x5

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

Cable Flyes superset with Upper Chest Cable Raises (from low pulley)
70(each side)x10 (flyes), 50(each side)x10 (raises)
80(each side)x10 (flyes), 60(each side)x10 (raises)

Dips
BWx12
BWx10
BWx10

Cardio

Cycle Interval Training (Hill Profile)
20 mins.

 

[zxe003]

Tuesday July 6, 2004

Today was a more heavier compound lift day, so I didn't use any machines except for cable pulldowns. I was pretty happy with the workout given the fact that I went to the gym against an extremely lazy mood.

Back

Bent Over Bb Rows
135x20 (warm-up)
135x15 (warm-up)

200x5
200x5
200x5
200x5
200x5

Partial Deadlifts
315x10
405x8
405x6

T-Bar Rows
3plts (135)x12
5plts (225)x8
6plts (270)x3.5 *failed, so had my t.p. dropset me on down
5plts (225)x4, 4plts (180)x6, 3plts (135)x8

Wide Grip Cable Pulldowns
170x8
170x8
170x8

Chins
BWx3 and then held top of rep for 20secs
*It's still hard for me to do chins with my heavy ass, so I decided to try a static hold to just get my muscles used to it. Hopefully I'll be reppin these out within a few months.

Cardio

Eliptical Machine (Interval)
20mins

Weighed myself after cardio and seems I've gone down 5 more pounds at 250 even. Probably mostly water weight but I'm counting on some serious bf reduction in the months to come.

 

[zxe003]

Wednesday 07/07/2004

Decided to change things up a bit and do push presses instead of militaries. I thought that I'd be able to push more weight with these, but I guess I didn't count on the balance factor. Spent most of this workout trying to get used to these again as the last time I did these was over 2 years ago. I'd like to continue doing these regularly. Thinking of rotating them in every couple of weeks.

Shoulders

(Warm-Up) Arnold Presses
45'sx15
45'sx12

Push Press
135x12 (warm-up)
135x12 (warm-up)
155x10
185x8
225x6 *weight felt light, but my positioning felt really unstable, so I dropped back down
155x8

Db Shoulder Presses
75'sx10
85'sx8
85'sx8
*it was weird because the weight felt light on these too, but my muscle endurance would fail at exactly 8 reps. It would be like 8 strong and easy and then any attempt to do a 9th would just fail. Because of the preceeding push presses maybe?

Bb Upright Rows
135x12
135x10
135x10

Bent Over Db Lateral Raises (rear delts)
35'sx10
35'sx8
35'sx8

Bb Shrugs
315x12
385x10

Bb Shrugs (behind the back)
315x10
225x12

*All shrugs with a 10sec hold on last rep

Reverse Peck Decks (rear delts)
120x12
135x10
120x10

Spent more time in the gym on this workout than was expected, so had to leave out cardio. But this is okay, I don't think 3 days straight of cardio is really necessary. I will hit it up tomorrow though, after arrms.