zxe003 training journal

[cwick0]

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.

 

[zxe003]

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.

 

[zxe003]

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

 

[WalkingBeast]

Looks like youre recovering FUCKING fast on those inclines!! Looking strong brother!! Keep KILLING that shit!!

 

[zxe003]

Thanks Beast. I'm pushing for some major strength gains over the next 2 weeks. We'll see how it goes.

 

[zxe003]

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

 

[JKurz1]

Nnnnniceeeee work bruh..............how low do you take rack deads? Very little movement? Just below the caps?

 

[zxe003]

Yeah....rack is just below the knees.

 

[JKurz1]

Geez.....such a long post.........lol................how do you like them compared to deads?

 

[zxe003]

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.