Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply puritysourcelabs US-PHARMACIES
UGL OZ Raptor Labs UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKUS-PHARMACIESRaptor Labs

zxe003 training journal

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.
 
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
 
zxe003 said:
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
Click to expand...

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!!
 
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.
 
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.
 
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.
 
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.
 
Thursday 07/08/2004

Today my strength fuckin sucked! Very disappointing workout. Then to top it off, when I got to triceps, my elbow felt worse than it ever did. I had to stick to all machines for my tri's and I think I'm going to have to continue using only machines for the next several weeks. FUCK!!! Hit cardio after my workout (this felt like the only real productive thing I did tonite).

Biceps

Wide Grip Bb Curls
60x12
70x10
80x8

Close Grip EZ Bar Curls
90x10
90x8
110x6

Db Hammer Curls
40'sx8
40'sx8
40'sx8

Double Biceps Cable Curls (high pulleys)
65(each arm)x10
70(each arm)x10
75(each arm)x8

Triceps

(Warm-Up) Cable Pushdowns
80x25
80x12
80x10

Skullcrushers
110x6 *Hurt like fuck, had to stop

Tricep Extension Machine
65(each arm)x10
95(each arm)x10
95(each arm)x10

Overhead Rope Extensions (from low pulley)
110x12
130x10
130x10

Abs

Crunches superset with Reverse Crunches
25, 10
25, 10

Cardio

Treadmill (Interval)
20mins.
 
Last edited:
Friday July 9, 2004

Went a little heavier on the squats today, but felt good. Tried SLDL's but need to work on the form because I felt it mostly in my lower back and only minimally in my hams. Left out calves today because they were still pretty sore from running yesterday (it's been a while).

Quads

Squats
135x15 (warm-up)

275x5
275x5
275x5
275x5
275x5

Leg Press (narrow stance)
450x10
450x10
540x8

SLDL's
95x10
95x10
95x8 *didn't really feel it in my hams or glutes, but big strain on the lower back, so went down in weight
65x10
 
Great shit brother!! Im glad to see your still going strong!! Those squats are inspiration for a little beast such as myself. I just started them recently, and Im sure 205-210 will give me a challenge today. It shouldnt be too bad, but Id like to get my depth down to the bench for a 5X5 with 205-210. Crak suggested I try it. I may even try 5X5 with deadlifts starting at 355-365 for a change of pace. Also wont tear me apart as much for the time being. Keep KILLING that shit brother!!
 
Thanx Beast, just strivin to be like you bro! You know, one thing that I really like about squats now, is having the weight on your shoulders. I feel like my my core, upper body (especially traps and delts) feel more solid and powerful after lugging weight on top of them. This is why I'm determined to get that squat weight up there fast. Can't weight to feel some real weight.....like 500+!!! I dunno bout that 5x5 for deads! That's some crazy shit! If I did that, I definitely wouldn't be hitting much else that day.
 
Monday July 12, 2004

This was an exetremely abreviated routine. I got out of my meeting late, was late to the gym, and had to pick up my wife from work....so I shortened my routine to like 25 minutes and literally no rest periods. I was fuckin hella pumped up afterwards though and actually pretty sore today.

Chest

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

255x5
255x5
255x5
255x5
255x5

Incline Db Press
100'sx8
100'sx8

Outer 1/4 ROM Peckdecks Superset with Inner 1/4 ROM Peckdecks
105x20 (outer), 105x15 (inner)
120x15, 120x12
135x12, 135x10
 
Tuesday July 13, 2004

Felt sluggish going into the gym today. Left out deads (hitting every other week). Also tried something new....One Arm T-Bar Rows. This actually felt really good at isolating my lats on each side. Like this feel better than One Arm Db Rows.

Bent Over Bb Rows
135x20 (warm-up)

205x5
205x5
205x5
205x5
205x5

T-Bar Rows
3plts (135)x15
5plts (225)x8
5plts and 25 (250)x6

One Arm T-Bar Rows
2plts (90)x8 (each side)
2plts (90)x8 (each side)
2plts (90)x8 (each side)

Wide Grip Cable Pulldowns
170x12
190x10
200x8

Machine Compound Rows
230x8
230x8
245x8

Cardio

Stairmaster (Interval)
25 mins.
 
How do you do 1 arm tbar rows??? You are talking hammer, eh? Not sticking a barbell in the corner, I assume..........
 
JKurz1 said:
How do you do 1 arm tbar rows??? You are talking hammer, eh? Not sticking a barbell in the corner, I assume..........
Click to expand...

Actually, yeah....I did just use the bar in the corner. I just thought it up on the spot because I don't really like doing one arm Db rows. After I did my regular T-Bar Rows, I broke down the weight, stood on the left side of the bar (for stability, and to more closely simulate a Db row), gripped the bar with my right hand and rowed (and then switched sides). This felt much more comfortable, and felt like my lats were more activated than with Db rows. Just remember to keep your elbows close to the body.
 
zxe003 said:
Actually, yeah....I did just use the bar in the corner. I just thought it up on the spot because I don't really like doing one arm Db rows. After I did my regular T-Bar Rows, I broke down the weight, stood on the left side of the bar (for stability, and to more closely simulate a Db row), gripped the bar with my right hand and rowed (and then switched sides). This felt much more comfortable, and felt like my lats were more activated than with Db rows. Just remember to keep your elbows close to the body.
Click to expand...


Do you use the triangle for regular tbar rows? or any apparatus?
 
JKurz1 said:
Do you use the triangle for regular tbar rows? or any apparatus?
Click to expand...

For the regular T-Bars I use an attachment like the triangle but the actual grips on this attachment extend out longer (if that makes sense)

Like the last one on the bottom right of these attachments:

CloseUp.aspx
 
Wednesday 07/14/2004

Was already pretty deep into my workout when my T.P.'s showed up late. So the workout ended up getting extended much further than planned. Although there was a lot more volume, I still didn't feel that satisfied when I left. I'm thinking it was probably because the rest periods were so much longer than I'm used to (because I had 2 other people to wait for in between sets).

Shoulders

(Warm-Up) Arnold Presses
45'sx15
45'sx12
50'sx10

Bb Military Press
135x15 (warm-up)

220x5
220x5
220x5
220x5
220x5

Seated Db Shoulder Press
80'sx12
85'sx10
90'sx10
90'sx10

Medial Delts

Db Side Laterals
30'sx12
35'sx10
35'sx8

Anterior Delts

Upright Rows
135x12
145x10
145x10
145x8

Traps

Bb Shrugs
315x8
315x8

Bb Shrugs (behind the back)
315x8
315x8
295x12

*All shrugs with 1 sec hold at top, and 10 sec hold on last rep.

Posterior Delts

Reverse Peck Decks
105x15
120x12
120x10

Machine Row (some new machine that I decided to try. When rowing high with elbows up and out, hits the rear delts pretty good)
90x12
90x10
75x15
*Most of this exercise was just experimenting to try and find an effective motion for rear delts

Bent Over Db Side Laterals
35'sx10
35'sx10
35'sx8

Luckily I wasn't on a time restraint today, so I was able to put in more volume. Also, these 2 T.P.'s motivated me to do a lot more. Only thing I don't like, is such long rest periods.
 
Thursday 07/15/2004

Went really easy on my triceps today....my elbow is worse than it's ever been. I even went and got an elbow wrap, but it didn't seem to help a whole lot. I'm seriously considering laying off any direct tricep work for the next week or two in order to give it time to heal. Was also thinking about getting some glucosamine for the joint.....anybody know if this is effective? I was the one who showed up to the gym late today, but luckily my T.P. was still around and he pushed me hard on my biceps workout, to pump more volume then I usually would. Needless to say....Bi's are sore as fuck today!!

Triceps

Cable Pushdowns
70x25 (warm-up)
70x15 (warm-up)
80x15 (warm-up)
100x12
110x12
120x10

Overhead Rope Extensions (from low pulley)
110x10
110x10
130x9
130x8 *dropset down to 80...
80x8

Single Arm Pushdowns (no cable attachment)
35(each arm)x10
35(each arm)x10
40(each arm)x8
45(each arm)x8

Biceps

(Warm-Up) Wide Grip Bb Curls
50x20
50x18
50x15

Straight Bar Curls
100x10
100x8
90x8
90x8 *dropset to 60....
60x8

Preacher Curls with EZ Bar
90x10
90x10
90x9
90x10
*last rep of each set held for a 10 sec negative.

Alternating Db Curls
40'sx8
40'sx8
35'sx8
30'sx10

Hammer Curls
35'sx8
40'sx6
35'sx8
35'sx8
 
I have heard one needs to take glucosamine for a month or so before its effects can be felt...never taken it myself though...

Nice workouts! I am really impressed with your military press
 
Thanks bro....I'm gonna check it out, I need something cuz this shit is painful! As for the militaries, I'm not too happy right now given the fact that I've been stuck at 220 for about 3 weeks now. I was hitting heavier before I started cutting....It's just hard as hell to make any substantial strength gains when dieting down. Just a couple more months to go!
 
Last edited:
Good shit, that is deffinatly alot of volume on the bi's, but why do you do a drop set in the middle of your routine, I always found that to mess the rest of that muscle up to much to really hit it anymore. That shoulder press is awesome, I want to get to the point where I can get 2 plates up, and I konw what you mean about losing strength when cutting, that is just a fact of life though....keep up the good work bro
 
Thanks bro....I have always hit dropsets at the end of a last set (especially on bis and tris) if I feel I need it. I always feel like I'm not doing enough when I hit failure (on arms) at 5-6 reps, so I've gotten into the habit of trying to push more volume where my strength fails....i.e. dropsets. This has been very effective for me, and I find that it does'nt take much more out of my proceeding workout than straight sets would've done. Ultimately I get a better pump. As for the loss in strength due to cutting....I'm dealing, it's just a bitch though! Thanks for the support.
 
Monday 07/19/2004

Nothing real special about todays workout. No real positives or negatives except that my left elbow is still giving me shit. Went pretty quick considering I had 3 T.P.'s in the rotation today! Most of my usual T.P.'s seemed to get to the gym about the same time (unplanned).

Chest

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

260x5
260x5
260x5
260x5
260x5

275x3

Pushups while we waited for incline bench
30

Incline Bb Press
265x4 *felt kinda sapped after the 5x5 and dropset to 225
225x6
225x10
225x8
225x11 *went for a normal set of 8, then my T.P's pushed me to throw up 3 more reps.

Hammer Strength Press
6plts (135 each side)x10
6plts+25 (160 each side)x10
6plts+25 (160 each side)x8

Flat Bench Db Flyes
50'sx10
60'sx8
70'sx8

Pushups while we waited for cables
30

Cable Flyes/Crossovers (1st 1/2 ROM fly, 2nd 1/2 ROM crossover)
75(each side)x12
85(each side)x12
95(each side)x10
 
Strong butha...coming back strongggg.....keep it up, looks like only a select few of us still are adhereing to the high volume training...........only the strong survive........
 
Wednesday 07/21/2004

Had to skip Tuesday due to family stuff. Came back today as hard as I could considering I ate like shit all day. Had a fuckin crossanwich from BK in the morning cuz I was late to work and had a damn whopper for lunch cuz I had to get back to the office quick. Anyways, this came back to kick me in the ass come gym time. I coped, but afterwards, on the way home I was holding back the urge to puke for like a half an hour.

Back

Bent Over Bb Rows
135x20 (warm-up)

210x5
210x5
210x5
210x5
210x5
*done with very strict form....felt easy.

T-Bar Rows
4plts (180)x12
5plts (225)x10
5plts+35 (260)x6 *dropset after last rep....
5plts (225)x6, dropset...
4plts (180)x6, dropset...
3plts (135)x8

Deadlifts
315x8
405x6
425x3
455x3

Close-Grip Cable Pulldowns
180x12 *hit 8, and T.P. pushed me to hit 4 more
180x13 *hit 8, and T.P. pushed me to hit 5 more

Abs

Decline Crunches on Roman Chair
15x3
*each rep was done in 4-3-2 tempo....4 secs down, 3 sec hold, 2 secs up.
 
Thursday 07/22/2004

I finally got over the hump! My military 5x5's have been stuck at 220 for about 3 weeks, but 225 went up like nothing today! It's weird too, because I didn't feel exceptionally stronger today, it was just kinda easier than usual. My elbow was tweakin in the beginning of my workout, so I tried to get in 3 good sets of light weight to warm it up (arnolds and light militaries). No big problems after that.

Shoulders

(Warm-Up) Arnold Presses
45'sx20
45'sx15

Bb Military Press
135x20 (warm-up)

225x5
225x5
225x5
225x5
225x5

Bb Upright Rows
135x10
135x8
135x8
155x5 *PR!!

Db Side Laterals
35'sx10
35'sx8
35'sx8

Bent Over Db Laterals/Rows
35'sx8
35'sx8
35'sx8

Reverse Peck Decks
120x8
120x8
120x8

Traps

Db Shrugs
105'sx12 (warm-up)

Shrug Machine
10plts (450)x10
450x10
450x10
*10 sec hold on last rep of each set.
 
Monday 07/26/2004

My son got me sick again this past weekend. I feel like shit! Still made it into the gym......actually once I started lifting, I felt a lot better. Didn't hit 5x5 today, went more traditional, but had a tremendous pump. My left elbow is still not healed. Went too heavy too quickly again on my flats and tweaked it bad. Had to drop down in weight and push for intensity.

Chest

Flat Bench Bb Press
135x20 (warm-up)
135x20 (warm-up)
135x15 (warm-up) *even after 3 light sets my elbow was still fucked. I probably should've gradually increased the weight.
275x8 *elbow tweaked
225x12
245x10

Incline Db Press
100'sx10
105'sx8
105'sx6 *dropset....
85'sx12

Cable Flyes superset with Upper Pec Cable Raises (from low pulley)
80(each side)x12 (flyes), 50(each side)x10 (raises)
90(each side)x12 (flyes), 55(each side)x10 (raises)
100(each side)x10 (flyes), 60(each side)x8 (raises)

Inner 1/4 ROM Peck Deck Flyes
135x20
150x15
165x15
180x12
 
Bro - I'll guarantee you can lift more and heavier if you didn't warm-up with some many reps..........fibers are shot by the time you go heavy...........just a thought. Nice work though.........
 
zxe003 said:
Monday 07/26/2004

My son got me sick again this past weekend. I feel like shit! Still made it into the gym......actually once I started lifting, I felt a lot better. Didn't hit 5x5 today, went more traditional, but had a tremendous pump. My left elbow is still not healed. Went too heavy too quickly again on my flats and tweaked it bad. Had to drop down in weight and push for intensity.

Chest

Flat Bench Bb Press
135x20 (warm-up)
135x20 (warm-up)
135x15 (warm-up) *even after 3 light sets my elbow was still fucked. I probably should've gradually increased the weight.
275x8 *elbow tweaked
225x12
245x10

Jkurz is definitely correct on this one...way too many warmups, especially at the same weight. Why not do 135 for 10-20, 225 for 10, then start hitting it hard. Then you shouldnt have any trouble going above and beyond 300.
Click to expand...
 
yeah I know....but I really gotta baby this left elbow. If I don't hit light weight for hella reps, my elbow pain gets real bad, to the point that I can't even continue to lift. Gotta do what I gotta do until this thing heals up.
 
cwick0 said:
zxe003 said:
Monday 07/26/2004

My son got me sick again this past weekend. I feel like shit! Still made it into the gym......actually once I started lifting, I felt a lot better. Didn't hit 5x5 today, went more traditional, but had a tremendous pump. My left elbow is still not healed. Went too heavy too quickly again on my flats and tweaked it bad. Had to drop down in weight and push for intensity.

Chest

Flat Bench Bb Press
135x20 (warm-up)
135x20 (warm-up)
135x15 (warm-up) *even after 3 light sets my elbow was still fucked. I probably should've gradually increased the weight.
275x8 *elbow tweaked
225x12
245x10

Jkurz is definitely correct on this one...way too many warmups, especially at the same weight. Why not do 135 for 10-20, 225 for 10, then start hitting it hard. Then you shouldnt have any trouble going above and beyond 300.
Click to expand...

zxe003 said:
135x15 (warm-up) *even after 3 light sets my elbow was still fucked. I probably should've gradually increased the weight.
Click to expand...

I'm definitely gonna go with gradual progression on my warm ups next time. We'll see how that goes.
Click to expand...
 
zxe003 said:
I'm definitely gonna go with gradual progression on my warm ups next time. We'll see how that goes.
Click to expand...

It appears that it takes a little bit for you to warmup, it takes me for ever. That is one reason i dont care to make large jumps in weight to start off, say 135 to 225 to 315. I like the 275 in there to start getting use to the heavier weight. You should notice a dramatic difference in your bench numbers. Once i hit 315, then my jumps decrease slightly, but are still heavier than most people prefer, like 40-50 jumps (315 to 365 to 405 or 315 to 335 to 365 to 385 to 405, but anymore it has been the bigger jumps to 405, may go to 425 or 435 soon).
keep training hard.
wick
 
Damn bro, that's some good shit! The most I've benched on incline and flat ever, was 335 for 1.5 reps. You're a strong motha'!! I'll probably follow suit on the increases but on a smaller scale. Hopefully I'll be at where your at within a years time. Thanks for the input and encouragement, much appreciated.
 
Do you go past 275 much?

The best gains i have ever made on bench was through doing 3 sets of 10 at the same weight. I can remember about 2 years ago (when i started grad school), i met a few guys. The one guy the first time we met, i spotted him. He did 315 for 17 reps, i only touched the bar on the 17th. We started training and he turned me on to this method. Our goal was to get 50 reps with 315 in 5 sets. I could always get the first set of 10, but would go downhill from there. Since we started, i can handle 315 for 3 sets of 15, and 335 for 3 sets of 10, i may try 365 for 3 sets of 10 starting next week.
Lately i have been doing 5x5 with flat barbell. The first week i did it, i hit 365 for 5x5. The next week i hit 385 for 5x5, and about 3 weeks ago i hit 405 for 5x5. The past 3 weeks we have been trying it on incline, but the results havent been as good as i expect from myself. The first week was great, got 315 for 5x5, barely got it last week, and this week did my first set of 5 with 315, then hit 335 for 5 (sucked really bad), 335 for 3 then 315 for 5. I quit because i was so pissed. However, i shouldnt be as hard on myself since my best on incline was 335 for 6.
Next, my partner and i are going to start going heavy every week, one week heavy incline and just reps on flat, then the opposite the following week. We shall see how things work out.

One caveat: if you can do a weight for 5 reps, then you are ready to move up, however, if you cant get a weight for 5 reps, then DONT go up.

I will review your log a little bit and see if i can make any recommendations for your sets on bench.
wick
 
It looks like you have been hitting the 5x5 for a while (only looked back a couple of pages). I noticed you have been making some 5lb jumps on bench. As large a muscle as the pecs are, i dont know if they can tell much of a difference with 5lb. I think/suspect this is why a lot of guys chest dont grow much if any. I would try an increase by at least 10lb increments, understandable this is a little more difficult with the 5x5 routine, but i think it is worthwhile to keep in the back of your mind.
 
I may consider doing that. The only reason I have really been hitting 5x5's is that I wanted to make consistent strength gains while cutting. I noticed a considerable loss in strength just the first week into my dieting and freaked out. 5X5 has enabled me to continually up the poundages without hitting a plateau. But I think you're right, 10lb jumps would probably be more effective.
 
Tuesday 07/27/2004

This day had to be the most dissappointing, unmotivated, low energy, suckass day I've had in a long time. The whole workout I felt like stopping. My energy levels were hella low. I intended to do a lot more exercises but my body just wasn't feeling it. I pushed myself as much as I could though. No deads either...just didn't have the juice for it.

Back

Bent Over Bb Rows
135x20 (warm-up)

225x5 *forgot where I was at on 5x5...this was kinda heavy.
215x5
215x5
215x5
215x5
*done with good form, but felt like stopping after each set.

T-Bar Rows
4plts (180)x12
5plts (225)x8
6plts (270)x6
4plts (180)x14 *burnout set

Alternating One Arm T-Bar Rows
2plts (90)x10 (each side)
2plts (90)x10 (each side)
2plts+10 (100)x8 (each side)

Wide Grip Cable Pulldowns
180x10
200x8
200x8
 
I'm tellin you....this lower calorie shit fucks me up. Yesterday was totally my fault though....I barely ate anything all day.....I was too damn busy at work.

Hey....off the subject, but does Lee Priest usually get that fucking fat when bulking? I figure he must if he gets up to almost 300lbs with his height.
 
most of the big boys do while not competing.
Ronnie weighs in around 350 while not in comp, however, during comps he is around 300.
 
cwick0 said:
most of the big boys do while not competing.
Ronnie weighs in around 350 while not in comp, however, during comps he is around 300.
Click to expand...
Nah.....a few still do it, Priest, Coleman, Cormier, but the majority stay within 20-25lbs of their contest weight.............are you fats too low/??
 
zxe003 said:
Tuesday 07/27/2004

This day had to be the most dissappointing, unmotivated, low energy, suckass day I've had in a long time. The whole workout I felt like stopping. My energy levels were hella low. I intended to do a lot more exercises but my body just wasn't feeling it. I pushed myself as much as I could though. No deads either...just didn't have the juice for it.

Back

Bent Over Bb Rows
135x20 (warm-up)

225x5 *forgot where I was at on 5x5...this was kinda heavy.
215x5
215x5
215x5
215x5
*done with good form, but felt like stopping after each set.

T-Bar Rows
4plts (180)x12
5plts (225)x8
6plts (270)x6
4plts (180)x14 *burnout set

Alternating One Arm T-Bar Rows
2plts (90)x10 (each side)
2plts (90)x10 (each side)
2plts+10 (100)x8 (each side)

Wide Grip Cable Pulldowns
180x10
200x8
200x8
Click to expand...


Know how that is brother!! I have plenty of days like that myself from time to time. Usually I can drag myself through it, but sometimes its really bad. I just discontinued the M1T. Way too many side effects. I wont be taking it again.
 
JKurz1 said:
Nah.....a few still do it, Priest, Coleman, Cormier, but the majority stay within 20-25lbs of their contest weight.............are you fats too low/??
Click to expand...

Well, Ronnie is the man and can pull it off. Only reason i knew the weights because i know the guy who manufacturers his clothes (bigshot with NPC)
 
cwick0 said:
Well, Ronnie is the man and can pull it off. Only reason i knew the weights because i know the guy who manufacturers his clothes (bigshot with NPC)
Click to expand...
He'll be dead by 50......watch. I hope Jay kicks his ass this year.........
 
Most of them will be dead by 50 with all of the shit they ingest/shoot up.

Look at all of the old wrestlers, football players, and world's strongest man guys.
 
Wednesday 07/28/2004

Had a little bit more energy today, but still didn't feel 100%. Maybe it's my sleep? I've been only getting between 5-6 hrs of sleep this week, when I'm used to a full 8. Who knows....fuck it. Anyways, decided to just forego 5x5 all together for this week, so stuck to straight sets for my shoulder workout today. Time got cut short at the end, so was only able to do one exercise for traps.

Shoulders

(Warm-Up) Anrold Presses
45'sx15
45'sx15

Db Shoulder Press
85'sx10
90'sx8
90'sx8
95'sx6

Bb Military Press
205x10
225x8
245x5

Bb Upright Rows
135x10
155x8
165x6 *PR
135x11

Db Side Laterals
35'sx8
35'sx8
35'sx8

Db Rear Side Laterals/Rows (rear delts)
35'sx8
35'sx8
35'sx8

Reverse Peck Decks
120x8
120x8
120x8

Traps

Db Shrugs
115'sx12
140'sx10
160'sx10
*3 sec holds per rep, 10sec hold on last rep of each set.
 
Monday 08/02/2004

I've been out of the gym since Wednesday. Decided to just take a few days off and regroup. Started M1T today. No harsh sides but definitely a "wierd" feeling all day. Don't know if this is just mental from all the shit I've read or what. Towards the end of my workout, I kinda felt like puking, but my lifts were all pretty strong and easy.

Chest

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

275x5
275x5
275x5
275x5
275x5
*Felt pretty easy....but again, my elbow is still pretty fucked.

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

Cable Flyes superset with Upper Peck Cable Raises
80(each side)x12 (flyes), 50(each side)x10 (raises)
100(each side)x10 (flyes, 55(each side)x10 (raises)
110(each side)x8 (flyes), 60(each side)x8 (raises)

Dips
BWx10
BWx10
 
Thanks Beast. I'm pushing for some major strength gains over the next 2 weeks. We'll see how it goes.
 
Tuesday 08/03/2004

Didn't feel sick today....actually, felt pretty damn good. Was able to make a 10lb jump on my Bent Over rows from last week with ease. Don't know if it is the M1T, but somethings working.

Back

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

225x5
225x5
225x5
225x5
225x5

Rack Deads
315x12
315x10
405x6
455x4

T-Bar Rows
4plts (180)x12
5plts (225)x10
6plts (270)x5 *dropset down....
5pltsx6....4pltsx8....3pltsx12

Machine Rows (overhand grip pulled to chest level)
235x10
250x10
255x10

Wide Grip Pulldowns
180x8
190x8
200x6
 
Nnnnniceeeee work bruh..............how low do you take rack deads? Very little movement? Just below the caps?
 
lol....sorry. Ideally I like to alternate between rack and full deads. Lately I've been doing rack deads to reserve energy for all my rows (T-bars and Bent Overs). Rack deads still sapp my energy, but by cutting out the whole leg aspect of the lift, saves me quite a bit of juice to concentrate on other heavy lifts. I'll probably hit fulls next week and take a rest from T-Bars. It's hard though, because T-Bars are easily my most favorite back exercise right now.
 
Wednesday 08/04/2004

Felt really good again today. Still not getting any major sides with the M1T so that's good. I'm thinking of upping the dosage to 20mg a day, since I'm gonna cut the cycle short before my birthday. Had a great pump today, but missed out on upright rows unfortunately.

Shoulders

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

230x5
230x5
230x5
230x5
230x5

Db Shoulder Press
85'sx10
90'sx8
90'sx8

Seated Bent Over Db Side Laterals
30'sx10
30'sx10
30'sx10
30'sx8

Machine Shoulder Press
130x8
190x6
*just threw this in while waiting for peck deck machine.

Reverse Peck Decks
120x10
120x10
135x8

Traps

Db Shrugs
140'sx10

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x10
12plts (540)x8
*10 sec hold on last rep of each set
 
zxe003 said:
Wednesday 08/04/2004

Felt really good again today. Still not getting any major sides with the M1T so that's good. I'm thinking of upping the dosage to 20mg a day, since I'm gonna cut the cycle short before my birthday. Had a great pump today, but missed out on upright rows unfortunately.

Shoulders

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

230x5
230x5
230x5
230x5
230x5

Db Shoulder Press
85'sx10
90'sx8
90'sx8

Seated Bent Over Db Side Laterals
30'sx10
30'sx10
30'sx10
30'sx8

Machine Shoulder Press
130x8
190x6
*just threw this in while waiting for peck deck machine.

Reverse Peck Decks
120x10
120x10
135x8

Traps

Db Shrugs
140'sx10

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x10
12plts (540)x8
*10 sec hold on last rep of each set
Click to expand...

Glad you sewed that slit between your legs and are training hard again....you're pretty strong bro....what are your stats now-a-days? I might hit your delt routine in a couple hours, minus the 5x5.........
 
Haha....no pussy shit here bro! lol. Thanks, I'm tryin to get back to where I was strengthwise, but it's been a slow process. Currently I'm 5'11", 248lbs. and despite all the shit I've lost, I'm still unhappy with my bf%. But that's my own fault...even though my diet is good, I hardly ever hit cardio.
 
bf% is 24% currently. Today's meal plan:

8:30AM
Breakfast sandwich (3 egg whites, croissant, onions and 2 sausage links), and 1 orange.

10:30AM
1 peanut butter and honey sandwich (sometimes substituted with 1 can of tuna mixed with less than a tspn of mayo)

12:30PM
Turkey sandwich (sliced turkey, light cream cheese, lettuce, tomato, and onions)

3:30PM
1 cup of peanuts

6:00PM
*Pre-workout-1 small chicken breast sandwich (light mayo, lettuce and tomato)

7:00PM
*WORKOUT*

8:30-9:00PM
Post workout protein drink (lean mass gainer formula from Proteinfactory.) about 45-50grams mixed with soy milk (I'm lactose intolerant) and 5grams of L-glutamine.
Bowl of stew (boiled steak, cabbage, carrots and green beans), 1/2 cup of rice.

*I drink a shitload of water throughout the day (and nothing else....no soda, no juice, maybe iced tea sweetened with splenda if I go out to eat). The water I drink during my workout has 5 grams of L-glutamine mixed in.
 
Well bro, I'll give you the low down. Plain and simple. If you want to drop at least 10% right off the bat, you gotta STOP the bread, fruit, sausage adnd honey TODAY.....completely off limits.........it's not fun eating chicken plain, adding in fiberous veggies, or skiping the cream cheese tub, but you got to do it.........willing?
 
No....definitely. When I first started changing my diet around, I cut back on all those extra carbs....those portions now, are very small. This initially cut off a lot of fat for me. I was hoping to get away with managing the timing of the intake of those carbs...you know, like in the morning, pre and post workout only. Unfortunately this has brought the weight loss to a hault. But if I scrap the carbs I eat now, my workouts will suffer again...I know this. WTF?! suggestions?
 
Carbs are NOT the devil bruh.....it's when and what kind that are......eat as much fiberous veggies as you can stomach....get some yams, brown rice and steel cut oats.....add increase your EFA's (olive, flax, etc.....)
 
Thursday 08/05/2004

Today was my first day back to hitting arms directly in 2 weeks. I've been avoiding direct tricep work because of my left elbow. Bicep work was no problem today, but sure enough once I got to triceps, my elbow started fuckin with me again. I stuck to mostly cable work until the end....but when I tried to hit single Db overhead extensions, the elbow started clicking and popping and hurtin like shit! I'm seriously getting worried about this thing now. I've been taking it real easy with this elbow, wrapping it and everything, but it's still fucked. I'm gonna start taking some glucosamine to see if that works...but if not, the only other alternative I've been told is to try a deep tissue massage. We'll see...

Biceps

(Warm-Up) Wide Grip Bb Curls
60x15
70x12
80x10

Alternating Db Curls
40'sx10
45'sx10
50'sx8

Incline Db Curls
35'sx10
35'sx10
35'sx10
35'sx8

Cable Curls with Cambered Bar Grip (from low pulley)
100x12
120x10
150x8

Peak Busters (Double Bicep Cable Curls from high pulley)
60(each arm)x12
70(each arm)x10
80(each arm)x8

Triceps

Cable Pushdowns with Rope
80x20 (warm-up)
80x15 (warm-up)
100x12
120x12
150x10
150x8

Single Arm Reverse Cable Pushdowns
40(each arm)x12
45(each arm)x10
50(each arm)x9
50(each arm)x8

Single Db Overhead Extensions
85x10
90x6....pain became unbearable and elbow started clicking, so I called it a night.
 
Awesome shit bro, I know what you mean about the elbow, mine bothers me all the time, I cant do skull crushers, overhead dumbell extensions, close grip bench, basically all I can do is dips, and cable stuff...it sucks, but you do what you gotta do!!!
 
Monday 08/09/04

Decided to try and double up on muscle groups this week. Today's workout was all dictated by feel. I intended to put more emphasis on chest today as opposed to shoulders so that I could emphasize shoulders more on Thursday. My incline bench came up weak....very dissappointed.

Chest

Incline Bb Press
135x20 (warm-up)
135x20 (warm-up)
275x5 *dropset to 225x5
285x4 *dropset to 225x5
245x8
265x6
*threw in those dropsets early because I fuckin hate failing on reps! I felt like I needed to push my chest more.

Flat Db Flyes
55'sx12
70'sx10
75'sx10

Cable Crossovers
85(each side)x12
100(each side)x12
120(each side)x10
120(each side)x10

Dips
BWx12
BWx10
*Elbow started bothering me again.

Shoulders

Db Shoulder Presses
95'sx6 *my delts were already too preexhausted and I was failing too quickly.
75'sx10
75'sx8

Db Side Laterals
30'sx8
30'sx8
30'sx8

Db Front Raises
35'sx8
35'sx8
35'sx8

Bent Over Side Laterals (rear delts)
35'sx8
35'sx8
35'sx8
 
Tuesday 08/10/2004

Left out Bent Overs and Deads today for a change. Hit Good Mornings for the first time, but kept the weight real moderate so that I could get the form down. My biceps got a sick ass pump today....probably from the preexhaust from my back work.

Back

Machine Rows (high pull to the chest)
215x15 (warm-up)
230x12
245x10
255x10

T-Bar Rows
4plts (180)x12
5plts (225)x8
5plts+25 (250)x6
6plts (270)x4 *can't seem to break thru 6 plts!
dropsets....
5pltsx5, 4pltsx6, 3pltsx10

Good Mornings
135x10
135x10
135x10
*felt pretty good....could definitely go heavier.

Wide Grip Pulldowns
180x10
200x8
220x6

Biceps

Wide Grip Bb Curls
80x12
100x10
100x8

Standing Alternating Db Curls
50'sx8
50'sx6
50'sx6

Db Hammer Curls
35'sx10
45'sx10
55'sx8

Peak Busters (double biceps curls from high pulleys)
65(each arm)x10
75(each arm)x8
85(each arm)x6
burnout set....
50(each arm)x15
 
Last edited:
Wednesday 08/11/2004

Hit up legs today after missing it for 3 weeks....I know, i know. Paired it up with tri's today. Elbow still hurts like fuck.

Quads

Squats
135x15 (warm-up)
225x10
275x8
295x6

Leg Presses
450x10
540x8
540x8

Hams

Machine Leg Curls (pin loaded)
185x10
195x10
200x8

Calves

Seated Calf Raises
4pltsx12
5pltsx10
5pltsx10

Triceps

Cable Pushdowns
80x15 (warm-up)
80x15 (warm-up)
100x12
120x10

Overhead Rope Extensions (from low pulley)
100x10
120x10
150x8

One Arm Reverse Pushdowns
45(each arm)x10
55(each arm)x10
65(each arm)x8
 
Thursday 08/12/2004

Today was supposed to be another shoulder/chest day with more of an emphasis on shoulders. Unfortunately shoulders took a lot longer than expected and I was only able to do 2 burnout sets of Db presses for chest. Thinking about making up for it today (Friday) if I have time.

Shoulders

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

235x5
235x5
235x5
235x5
235x5

Bb Upright Rows
135x12
155x10
155x8
135x10

Db Side Laterals
40'sx8
40'sx6
40'sx6
45'sx5
25'sx1 *static hold at top of rep for 15 seconds and then...
25'sx12

Bent Over Side Laterals (rear delts)
35'sx8
35'sx8
40'sx8
40'sx6

Traps

Db Shrugs
120'sx10
140'sx8
160'sx8
160'sx8
*all reps done slow and strict with a 10 sec hold at the top for the last rep of each set.

Chest

Flat Db Presses
100'sx15
100'sx15
 
Tuesday 08/17/2004

First day back since the end of my M1T cycle. I took about 5 days off because of me and my wife's birthdays. Actually felt pretty unmotivated to go to the gym since it was my day off and all I did most of the day was run errands. Once I got there though, It was all the way nice! I decided to switch back to conventional straight sets instead of 5x5.

Chest

Flat Bench Bb Press
135x20 (warm-up)
135x20 (warm-up)
225x12
275x8
295x6

Incline Db Press
100'sx12
105'sx10
105'sx8

Flat Bench Db Flyes
70'sx10
80'sx8
85'sx8

Machine Press (palms facing each other) superset with Peck Deck Flyes
215x10 (press), 105x10 (fly)
230x10 (press), 105x10 (fly)
245x8 (press), 105x10 (fly)

Dips
BWx10
BWx10
 
Wednesday 08/18/2004

Left out my favorite exercise today (T-Bars) so that I'd have a little juice to hit full deads. Also started to attack chins. My heavy ass is hard to pull up, so I'm taking baby steps right now. I know I've been missing the boat on these.....pulldowns just don't cut it. I should get it down in no time though, I'm sure.

Back

Chins
BWx4.5
BWx4
BWx3.5
BWx3
*I know, I know.....fuckin pathetic! But I gotta start somewhere with these.

Bent Over Bb Rows
135x20 (warm-up)
185x12
225x8
245x6

Deadlifts
315x8
365x5 *fuckin failed @ 5
365x5 *did it again...fuck!
405x3
*315 felt real smooth and easy, but for some reason 365 kept stickin me.

Seated Low Cable Row
210x8
220x8
230x6

Close Grip (underhand) Cable Pulldowns
180x10
200x8
200x8
 
Thursday 08/19/2004

Some fucknut who was hitting a similar rotation to me and my T.P. kept snagging equipment and benches and shit right before us. So the times between exercises were a little delayed, but our rest periods between sets were still only 30-60secs. My delts were pumped pretty fuckin hard today.....did a lot more pressing than usual.

Shoulders

(Warm-Up) Arnold Presses
45'sx20
55'sx15

Db Shoulder Press
75'sx12
85'sx10
85'sx8
95'sx6

Bb Military Press
185x10
225x8
255x6

Bb Upright Rows
135x12
155x8
155x6

Db Side Laterals
40'sx8
40'sx8

Bent Over Db Side Laterals (rear delts)
40'sx8
40'sx8

Traps

Db Shrugs
130'sx10
160'sx8
160'sx8
*2 sec pause at contraction, 10sec pause on last rep of each set.

My shoulders were fuckin fried today! But it felt really good!
 
Monday 08/23/2004

Today was fuckin awesome! I ate like crap, had only about 4 1/2 hours of sleep last nite, and felt like shit going into the gym....but as soon as I hit the weights it was all over. This is fuckin weird cuz I'm now 2 weeks into post cycle (from just M1T) and my strength gains still keep coming at a rapid pace. Hit 2 new PR's on Flat Bench and would've upped my Incline Db weights but both the 110's and 115's were missing! (Fuckin sorry ass gym).

Chest

Bb Flat Bench
135x20 (warm-up)
225x12
275x8
315x5 *PR!!
335x2 *PR!!-1st rep was clean and unassisted, 2nd was lightly spotted by TP.

Incline Db Press
105'sx8
105'sx8
105'sx8
*I've pretty much owned the 105's at this point and was really looking forward to the 110's and 115's but they were nowhere to be found.

Incline Db Flyes
75'sx8
75'sx8
75'sx8

Dips
BWx10
BWx10
BWx10
 
Tuesday 08/24/2004

Another sleepless night, and barely anything to eat....today wasn't so lucky at the gym. I cut deads today cuz I think with the energy levels I had, I probably would've hurt myself. Got back on the T-Bars which was cool, but unfortunately I failed on my last set.

Back

(Warm-Up) Chins
BWx4
BWx4
BWx4
BWx4
*no real progress...just wasn't feeling it.

Bent Over Bb Rows
135x15 (warm-up)
185x8
225x6
225x6

T-Bar Rows
4plts (180)x12
5plts (225)x8
6plts (270)x4 *failed trying for 5, then dropset...
5pltsx3, 4pltsx5

Seated Low Cable Rows
210x10
220x8
220x7

Was already hella fuckin tired, so cut it short and went home.
 
Let's put it this way....for me personally, T-Bars give me the biggest back pump. With deads, I feel a lot of trap involvement, and lower back, which is important...but I also have shrugs, face pulls, good mornings and hyperextensions for those. That being said, I still would never forsake such a proven core compound lift like deadlifts. I think if anything, they're essential for raw power.
 
I agree, however, I'm getting more of a benefit when I pair them up on leg day than I do when I train back.................Squats + Deads = Bed!


How many sets are you doing for back on a typical day and what are your stats?

I'm looking at:

T-BAR - 12,10,8,8,6,4
1-ARM DBELL ROWS - 10,8-10,8-10
SEATED CABLE ROW X 2
LAT PULL X 4
PULLOVERS X 3
NO WEIGHT HYPERS FOR STRETCH X 3
AND (DEPENDING ON FEEL) SMITH STR8 ROWS WITH A 3-4 SECOND SQUEEZE AND HOLD AT THE CONTRACTION TO FINISH.............
 
T-Bar - 12,8,6,5,4,3
Bb Rows - 15,10,8,6
Chins - 4,4,4,4
Low Cable or Machine Rows - 10,8,6
Deads - 8,6,4-5
Pulldowns (wide or close grip) - 10,8,8,6

*sometimes hypers (don't really record them...just body weight) 3 sets and just starte good mornings 3 sets.
 
It's at the end of training...one last pump.......try it....gives you a chance to really squeeze and concentrate on form.....

when I do str8 rows instead of tbar, it's free weight, so relax chump! lol..........
 
Wednesday 08/25/2004

Hit another PR today, this time on Db Shoulder Presses! Today was the first time I've been able to hit 275 on militaries again since March. Felt pretty good the whole workout...but then again that's probably just because I like hitting shoulders so much. Unfortunately, had a time restraint so I didn't get to hit upright rows and I had planned to do more for traps. Shrugs with the 160's are getting old. I need to talk to my gym about buying some heavier Db's.

Shoulders

Bb Military Press
135x20 (warm-up)
185x10
225x8
275x4
225x7

Db Shoulder Press
95'sx8
95'sx8
100'sx7 *PR!-First time hitting the 100's for shoulder press!

Db Side Laterals
40'sx8
40'sx8
45'sx6

Bent Over Db Side Laterals (rear delts)
40'sx8
40'sx8
40'sx8

Traps

Db Shrugs
160'sx8
160'sx8
160'sx6
*2 sec hold at top of each rep, 10 sec hold on last rep of each set.
 
Thursday 08/26/2004

Today was kinda weird....I had planned to hit legs and biceps since I won't be able to make it to the gym over the next couple of days, but all I really felt like doing for legs was squats. So after my squat session, I went straight to bi's and then went home.

Legs

Squats
135x15 (warm-up)
225x10
275x6
315x3

Box Squats
225x8
225x7
*Decided to try these for the first time today.

Biceps

(Warm-Up) Wide Grip Bb Curls
70x12
80x10

Standing CG EZ Bar Curls superset with Standing Alternating Db Curls
90x10 (EZ Bar), 45'sx6 (Db's)
90x10 (EZ Bar), 45'sx6 (Db's)
90x8 (EZ Bar), 50'sx5 (Db's)

Db Hammer Curls
40'sx10
45'sx10
50'sx8

Seated 21's (3 diff ROM's)
25'sx7 (lower)
25'sx7 (upper)
25'sx7 (full)
 
Zxe, you got some strong-ass shoulders there. Wow!

I wish we had a beer mug smiley, but this will have to do. To YOU! *raises :coffee:*
 
Sunday 08/29/2004

Started my training on Sunday this week cuz one of my clients (who works for WWE) got me some tickets to Raw and Smackdown this Monday and Tuesday. I might still get some training in before the shows, but just in case, I wanted to make sure I wouldn't get behind for the week. Had another awesome day for chest. Didn't try to exceed 315, but I'm well on my way to makin this my rep weight.

Chest

Bb Flat Bench
135x20 (warm-up)
225x12
315x5
315x4.5 *struggled a little bit on the last rep. (I think I jumped on this second set too quickly....about 1 min. rest)
315x5 *strongest set! The weight went up easy and strict....took about a 2 min rest before this one.
225x12

Incline Db Press
105'sx8
105'sx6 *Too much pressing....muscles started to fail.

Outer 1/4 ROM Peck Deck Flyes superset with Inner 1/4 ROM Peck Deck Flyes
150x15 (outer), 135x12 (inner)
150x12 (outer), 135x12 (inner)
150x12 (outer), 135x12 (inner)

Dips
BWx12
BWx10
BWx8
 
You must log in or register to reply here.

Similar threads

trenAMP
AMP’s log 💪🏼🧬
Replies
3
Views
469
trenAMP
trenAMP
C
Looking for actual exercise names for push/pull/legs.
Replies
19
Views
3K
the_alcatraz
the_alcatraz
TOne096384
Powerlifting 2026 Hard SBD push Training Log
Replies
6
Views
475
the_alcatraz
the_alcatraz
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
4K
Tiger Salman Khan
Tiger Salman Khan
abolone
Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle
2 3 4 5 6 7 8
Replies
750
Views
60K
the_alcatraz
the_alcatraz
Top Bottom