zxe003 training journal

[WalkingBeast]

Damn brother!! I keep my eye off your journal for a second and your FUCKING throwing 275 up on the militaries for reps. Looking strong! Ive done the 100's for reps, but have never done much on freeweight barbell militaries. Feel alot of pressure on the collar bone and low back when I do them. The dumbells feel more natural for me. With a little dumbell practice youll be repping the 120's easy! Keep KILLING that shit!!

 

[zxe003]

Right on bro...thanks. It's weird cuz I feel like all these strength increases are like a fluke or something, and they're gonna just drop off all of the sudden. But until that day comes....I'm gonna just keep on trying to KILL THAT SHIT!

 

[zxe003]

Went to see the doctor on Tuesday and it's confirmed...I have tendonitis in my left elbow. He prescribed me ibuprofen and said basically to take it as needed. This sucks, cuz now I know that I'm actually gonna have to baby this shit for the rest of my life. Luckily my triceps respond pretty well to even minimal stimulation, but it still sucks that I'm gonna have to stay moderate on what I do for direct tricep work. My pressing movements (chest and shoulders) don't seem too effected by it as long as I get a good high rep warm-up set in before jumping into it. Took the last 3 days off, will be hitting up shoulders today.

 

[zxe003]

Thursday 09/02/2004

Took 3 unscheduled days off from the gym and suffered for it. My body is extremely dependent on routine. I can usually take 3 days off during the weekends after I've hit each muscle group for the week, but if I try to do that during the middle of the week, my body gets all out of wack. I had to modify my shoulder routine a lot today in order to get an effective workout as well as guard against injury. Today was a lot less weight and a lot less volume. Kept rest periods very short and kept the pump going all the way through. Overall, still made it a good workout, but just did not feel up to par.

Shoulders

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

Bb Military Press
135x20 (warm-up)
225x7
225x8
225x8
155x12 *light, slow/strict set. went really deep on these, and super slow
155x8 *super slow again...delts were fried.

Bb Upright Rows
135x12
135x10 *right delt started to get a "warning" pain. didn't actually hurt it, but it felt like if I pushed my front delts any more, that an injury would ensue.

Bent Over Db Side Laterals (rear delts)
35'sx10
35'sx10
40'sx8

Reverse Peck Decks (rear delts)
120x8
120x8
120x8
135x6

Traps

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x10
10plts (450)x8
*2 sec hold at top of each rep, 10 sec hold on last rep of each set.

 

[WalkingBeast]

Right on bro...thanks. It's weird cuz I feel like all these strength increases are like a fluke or something, and they're gonna just drop off all of the sudden. But until that day comes....I'm gonna just keep on trying to KILL THAT SHIT!

I know what you mean. When I recently increased my reps and one rep max on the bench I thought it would only be temporary, cuz of the low dose of M1T I took for 2 weeks. But then after I went off the stuff I continued to gain strength. It seems once you hit a number on a lift, you can reach it again much easier, and maintain it as well. Atleast this seems true for me. One reason PR's are so meaningful in my mind. Another stepping stone. My chest strength will decrease at a rapid rate if Im not ontop of it though. I probabally wont get the chance to train it this week due to this hurricane. I might be able to hit it on tuesday. I might also sneak into my community gym and mess with the machines added with some push-ups, in the hopes of atleast maintaining. Ill be concentrating on eating while Im locked in my house. Cops are out looking to arrest anyone who is outside. Curfew. Kinda fucked up. Sorry to hear about that tendonitus. I would like to get some tests run too. Im sure Ive got some shit myself. It only hurts you on triceps?
I have the same problem with both elbows. Aside from tricep work Im fine though. Its mainly on freeweight triceps that the pain gets worst. Keep KILLING that shit brother!!

 

[zxe003]

Yeah, the strength is maintaining so far...but we'll see. As for my elbow...it aches a lot and when I try to do pushdowns or something, I'm okay as long as I have like 2 or 3 light ass warm up sets of like 15-20 reps each. I don't know if it's that the pain becomes less or if I just start to tolerate it better once I get into my workout. Freeweights, which I used to love to do (skullcrushers and overhead extensions)...forget about it. Not only is it painful, but I get that feeling that I'm gonna make it a lot worse if I keep trying. Like I said though, pressing movements are cool. I think I'm gonna start doing more cg bench for the tris. Thanks for the encouragement bro.

 

[zxe003]

Monday 09/06/2004

Fucking pathetic! Missed hella days of training this last week and got shitfaced on Saturday at my boy's bachelor party. Then spent most of Monday at Stinson beach with a bunch of friends, swimming and body surfing.....after all this (and barely eating all weekend) I thought I would train later that night at 100%....not quite. Some of my friends like to train in their garage so I decided I'd go and lift with them for a change. All their weights combined, only added up to 300lbs. but it didn't matter cuz I wasn't even able to hit it for more than 4 reps. Fuckin weak. I hope this is just because of all of the last weeks activities (or inactivities). The other thing that kinda sucked was that all they really had was an adjustable bench, and their Db's were too light so all we really got to do was flat and incline Bb bench. Didn't have much more time for anything else either because there were 5 of us lifting.

Chest

Bb Flat Bench
135x20 (warm-up)
225x12
300x4 *was pissed off at not making reps, so dropset to 275 and finished.
275x4
275x6
255x6 *felt like I was just getting weaker as I went along.

Incline Bb Press
225x8
225x8
225x8
185x12 *burnout set at the end.

*I'm almost embarassed posting this workout after the last few weeks I've had, but I gotta put it in my journal so I can look back and see what the fuck might have gone wrong.

 

[WalkingBeast]

Anytime brother!! I know how it is to have those bad days. Ive been out of the gym seven days already because of this hurricane, and missing chest for a week usually translates to a loss of strength. Im going to try my best to prevent that however, come thursday. Keep KILLING that shit!!

 

[zxe003]

Wednesday 09/08/2004

Unhappy with the BF%, I've gone into another cutting stage....so bye, bye strength gains. My diet started Tuesday as well as my first cycle of clen. Today wasn't as bad as I'd expected, but still way under par. I'm trying not to be concerned with my strength as much, so I can just focus on dropping bf, but it's difficult because I just made so many big jumps within the last 4 weeks. I hate to see it all go down the drain.

Back

(Warm-Up) Chins
BWx20
*stop and go

Machine Compound Row
215x12
230x10
245x8

Rack Deads
315x10
365x8
405x4
455x2

T-Bar Rows
4plts (180)x12
5plts (225)x6
5plts (225)x6
4plts (180)x10

Close Grip (palms facing) Cable Pulldowns
180x8
180x8
180x8

Cardio

Low Intensity Treadmill
25min.

 

[zxe003]

Thursday 09/09/2004

Not too bad today....cut down the volume on the presses. Unfortunately, I was pressed for time, so I left out direct trap work today so I could get my cardio in. My traps need a break anyways.

Shoulders

Bb Military Press
135x20 (warm-up)
185x12
225x8
245x6
225x6

Bb Upright Rows
135x8
135x8
135x8

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

Bent Over Db Side Laterals (rear delts)
35'sx8
35'sx8
35'sx10

Reverse Peck Decks (rear delts)
120x8
105x9
105x8
105x8

Cardio

Low Intensity Stationary Bike
20min.

 

[zxe003]

Friday 09/10/2004

Dead as fuck in the gym, perfect night to lift. Only problem was, I was still on a time restraint, so my workout had to go really fast! Haven't done direct tricep work in about a month, because of my elbow (and it shows). Biceps were pumped pretty fuckin hard even though I wasn't curling really heavy. Overall, pretty satisfied with the workout....gotta take baby steps with my tendonitis.

Triceps

Cable Pushdowns (w/ cambered handle)
70x20 (warm-up)
80x15 (warm-up)
100x10
120x8
130x6

Overhead Rope Extensions (from low pulley)
110x10
120x8
150x8

Alternating Reverse Cable Pushdowns
40(each arm)x10
45(each arm)x8
45(each arm)x8

Biceps

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

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

Peak Busters (Double Bicep Curls from High Pulleys)
70(each arm)x10
80(each arm)x8
85(each arm)x6

*Didn't get to do cardio today. Making up for it on Sunday. I start training for the Whale Boat Regatta that day. Never rowed before, but I'm expecting it to be a good fuckin workout.

 

[WalkingBeast]

Looking fucking strong brother!! Those T-bar rows are impressive! That rowing event sounds like a nice change of pace! Best of luck with that! KILL THAT SHIT!!

 

[zxe003]

Monday 09/13/2004

I'm not gonna bitch about the strength loss.....so overall, had a pretty good pump. I can definitely see my muscles getting more defined as I'm cutting my bf%. Haven't really dropped a whole lot of BW yet, so that's good....I'm assuming this means I haven't sacrificed much muscle, since the fat is noticeably reducing.

Chest

Incline Bb Press
135x20
225x10
275x6
275x5
225x9
225x8

Flat Bench Db Press
100'sx10
105'sx8
105'sx8

Cable Flyes
70(each side)x10
80(each side)x8
85(each side)x8

Dips
BWx12
BWx10
BWx10

Cardio

Moderate Intesity Stationary Bike
25min.

 

[zxe003]

Tuesday 09/14/2004

Left out Deads today since I had to get in and out of the gym quickly. Also didn't want to tear up my back too much since I have rowing practice on Thursday.

Back

(Warm-Up) Chins
BWx20
*stop and go

Machine Compound Row
215x12
230x10
245x10

Bent Over Bb Row
135x20
185x10
225x6
225x5

T-Bar Rows
4plts (180)x12
5plts (225)x8
5plts (225)x6
4plts (180)x10

Reverse Grip Cable Pulldowns
180x8
180x8
180x8

Cardio

Moderate Intesity Stationary Bike
25min.

 

[zxe003]

Wednesday 09/15/2004

Shoulders were feeling a little taxed today, even though I cut out militaries. Still, overall, good pump. Was rushing to get to cardio so I could take off. Had to pick up son. Only did 3 sets for traps.

Shoulders

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

Seated Db Shoulder Presses
90'sx8
90'sx8
95'sx7
100'sx6

Db Side Laterals superset with Db Upright Rows
40'sx8 (laterals), 55'sx8 (rows)
40'sx8 (laterals), 60'sx8 (rows)
40'sx8 (laterals), 65'sx7 (rows)

Bent Over Db Side Laterals (rear delts)
40'sx8
40'sx8
40'sx9 *squeezed out one extra rep

Reverse Peck Decks
105x8
105x8
105x8
*held last rep of each set for 10 secs.

Traps

Machine Shrugs (plate loaded)
10plts (450)x10
10plts (450)x10
12plts (540)x6
*shoulders were dead at this point, held last rep of each set for 10 count.

Cardio

Moderate Intesity Stationary Bike
20min.

 

[zxe003]

Thursday 09/16/2004

No lifting today. Had to practice for the whale boat regatta coming up in October. This is the second practice I've had rowing. I'm really diggin this. We finally got our rhythm down and I've learned how to use my whole body as I row. Everything has been all good since I have pretty good strength in my shoulders, back and legs....but the best part is that my forearms are getting a hell of a workout. This is great because I have always been disappointed with my forearm size and grip strength, so I know this should help a lot. After the regatta, I think I will definitely continue to do this year round.

Whale Boat Regatta Training (Rowing)
1hr. 45min.

 

[zxe003]

Monday 09/20/2004

Missed Sunday morning rowing practice to go to the Raider game. I'll make it up this Thursday though. Today was borderline pathetic, so I dropped the pounds and added in some more volume. Good news is, cutting is getting pretty noticeable...looking more vascular in areas where there wasn't a whole lot of fat to begin with (but still a long way to go). Also, weight has not dropped a whole lot yet either, so I assume I'm not losing a whole lot of muscle. As far as the strength loss goes....I'm finding that it isn't so much the power that I'm losing, (because I can still put up the weights I was using, when I'm fresh), but it's more likely my muscle endurance. If I take an extra long rest period (like 5 min.) between sets, I'm good. But I'm not used to training this way, and I'm also on a time restraint whenever I go to the gym.

Chest

Incline Bb Press
135x20 (warm-up)
225x12
275x6
275x5
225x10
225x8
225x8

Db Flat Bench
100'sx10
105'sx8
105'sx8

Hammer Strength Press
3plts (each side)x10
3plts (each side)x10
3plts (each side)x8

Cable Flyes superset with Cable Raises (for upper pecs from low pulley)
75(each side)x10 (flyes), 45(each side)x10 (raises)
80(each side)x10 (flyes), 50(each side)x8 (raises)
80(each side)x9 (flyes), 45(each side)x8 (raises)

Dips
BWx10
BWx8

 

[zxe003]

Tuesday 09/21/2004

Once again, dropped all the heavy weights and attacked some supersets. Kept rest periods real short....like 20-30secs. (this kicked my ass).

Back

(Warm-Up) Chins
BWx27
*stop and go

Machine Compound Row
215x12
245x10
245x8

Seated Low Cable Row triset with Wide Grip Cable Pulldowns triset with Cable Pullovers
160x12 (row), 160x10 (pulldown), 50x10 (pullover)
170x10 (row), 170x8 (pulldown), 50x9 (pullover)
180x10 (row), 180x8 (pulldown), 60x8 (pullover)

Bent Over Bb Rows (super light) superset with Deadlifts (super light)
135x12 (rows), 135x12 (deads)
135x12 (rows), 135x12 (deads)
135x10 (rows), 135x10 (deads)
135x10 (rows), 135x10 (deads)

Cardio

Stationary Bike Moderate Intensity
22min.

 

[zxe003]

Wednesday 09/22/2004

Felt really energized today. Muscle endurance is still down, but energy levels were way up. Even after lifting and 30 min. cardio, I felt like running a mile. Shoulders were pretty pumped and are starting to look a little more impressive with the bf reduction. I think I'm gonna test bf w/ calipers again in about 2 weeks to check my progress.

Shoulders

Bb Military Press
135x20 (warm-up)
185x12
225x8
225x8
225x6
185x10
135x17

(Static Hold) Db Side Laterals superset with Db Upright Rows
35'sx8 (laterals), 45'sx8 (rows)
30'sx8 (laterals), 50'sx6 (rows)
25'sx8 (laterals), 45'sx6 (rows)
*first 3-4 reps of each set were w/ a static hold for 8 secs.
25'sx10 *no static holds

Bent Over Db Side Laterals (rear delts)
40'sx6
35'sx8
25'sx10
25'sx10

Reverse Peck Decks
105x12
120x8
120x6
105x10

Cardio

Stationary Bike Varied Intensity
30min.

 

[zxe003]

Thursday 09/23/2004

Had an hour and a half of rowing today. Forearms were swole as fuck! Cardio wasn't bad either....it was constant rowing.

Whale Boat Rowing
1hr. 30 min.

 

[zxe003]

Sunday 09/26/2004

Got up to train for whale boat regatta at 9 AM after partying all nite the nite before at my boy's wedding. Today's workout felt great! We actually did 4 full race lengths pretty much one after the other (200 yds each way). As far as the conditioning goes, I feel right on par.

Whale Boat Rowing
1hr.

 

[zxe003]

Monday 09/27/2004

Pretty moderate lifting today. I've been staying away from lifting heavy on all lifts, but surprisingly my muscles are still pumped! It doesn't appear that I've lost any lean muscle mass, which is weird considering the reduced workload. I'm considering trying out HST right now since I'm already not lifting heavy. I'm gonna read up and possibly start a routine next week. I'm looking more lean each week and my BW has only dropped about 3 lbs. which is good.

Chest

Incline Bb Press
135x20 (warm-up)
225x12
225x10
275x6
225x10
225x8

Hammer Strength Press
3plts (each side)x10
3plts+10 (each side)x10
3plts+20 (each side)x10
3plts+30 (each side)x8

Peck Deck Flyes
100x12
100x12
110x10
120x8

Dips
BWx10
BWx10
BWx8

Cardio

Stationary Bike Varied Intensity
35min.

 

[zxe003]

Tuesday 09/28/2004

Another light ass day. I can't wait til I get to my desired BF% so that I can get back to strength and size gains. Training like this is hella boring to me....and frustrating. But I've gotta stick with it cuz burning this extra BF off is something that I've never done since seriously training.

Back

(Warm-Up) Chins
BWx24
*stop and go

Machine Compound Row
215x12
230x10
245x10

T-Bar Rows
4plts (180)x12
4plts (180)x10
5plts (225)x6
4plts (180)x12

Wide Grip Pulldowns
150x10
170x10
160x15

Cardio

Stationary Bike High Intensity
20min.

 

[zxe003]

Wednesday 09/29/2004

Intensity was up today, fatigue was surprisingly down. Nonetheless, I still kept the volume pretty low and the workout pretty simple. Finally got some direct trap work in after 2 weeks without.

Shoulders

Db Shoulder Press
50'sx20 (warm-up)
80'sx12
90'sx10
100'sx7

Db Side Laterals superset with Db Upright Rows
30'sx8 (laterals), 45'sx8 (rows)
30'sx8 (laterals), 50'sx8 (rows)
30'sx8 (laterals), 50'sx6 (rows)

Bent Over Side Laterals (rear delts)
30'sx10
30'sx10
30'sx10

Reverse Peck Decks (rear delts)
105x12
105x12
105x12

Traps

Shrug Machine (plate loaded)
8plts (360)x10
8plts (360)x10
10plts (450)x8
*each rep held for 2 secs, last rep of each set held for 10 secs.

Cardio

Stationary Bike Varied Intensity
25min.

 

[zxe003]

Thursday 09/23/2004

1st time hittin arms and abs directly in about 2 weeks. Actually more like a month for abs I think. I decided to work in with a friend of mine for abs.....big mistake. I figured it would be a good one since he is the king of cardio and abs. Anyways, I thought we would be taking it easy since he said he hasn't hit abs for a week. I forgot that easy for him would not necessarily be easy for me! I still stuck with him as best I could, but I obviously was stopping and going alot.

Biceps

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

Standing Alternating Db Curls
50'sx8
50'sx8
40'sx12

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

Peak Busters (double-bicep cable curls from high pulley)
55(each arm)x10
55(each arm)x10
60(each arm)x8

Triceps

Cable Pushdowns
80x20 (warm-up)
80x15 (warm-up)
100x12
110x12
120x10

Overhead Rope Extensions (from low pulley)
110x10
130x8
150x6

Abs

Leg Raises (w/ swiss ball between feet)
1 min. continuous
rest
2 min. continuous
rest
2 min. continuous
rest
2 min. continuous

(not sure what they're called)...On back w/ swiss ball between feet and rotating legs from left to right and back.
1 min. continuous
rest
1 min. continuous
rest
1 min. continuous
rest
1 min. continuous

Crunches (w/ feet up on swiss ball)
1 min. continuous
rest
1 min. continuous
rest
1 min. continuous
rest
1 min. continuous

 

[zxe003]

Saturday 09/25/2004

Today was the Whale Boat Regatta Competition. We had 3 seperate heats which would've been a lot easier had I not had the fuckin flu! I got through it though and we placed 4th overall out of 8 teams. Being one of only two amatuer teams, we were getting praise all around, for our performance. We actually almost clinched 2nd in the championship heat but unfortunately, due to a boat defect, we got royally jacked. My boy and I are the strokes and the foot board that we use to gain leverage with our legs, popped up off of the boat, and my boy flew backwards in the boat as we were making our turn. Going into the turn, we were tied for 2nd, but the little mishap cost us precious seconds and as we came thru the turn we found ourselves a boat's length behind 3rd. During the race, I kinda zoned out my illness, but as soon as it was over, and I went home....my body just shut down. I've been out of commission since then, but hoping to get into the gym today (Wednesday).

 

[zxe003]

Wednesday 10/06/2004

Today was my first day back in the gym. Lots of shortness of breath and lots of sweat! Luckily, strength hasn't faltered too much while being ill. Took it easy because it was hard to breathe. Overall, a pretty decent workout.

Chest

Incline Db Press
75'sx15 (warm-up)
100'sx9
100'sx10
105'sx8

Flat Bench Bb Press
225x12
225x10
225x10

Cable Flyes superset with Cable Raises (from low pulley/for upper chest)
75(each side)x12 (flyes), 45(each side)x12 (raises)
80(each side)x10 (flyes), 50(each side)x10 (raises)
85(each side)x10 (flyes), 50(each side)x9 (raises)

Dips
BWx10
BWx10

 

[zxe003]

Thursday 10/07/2004

Still having trouble breathing. Needless to say, still leaving out cardio until this improves. I've been kinda training one of my buddies for the last week and a half. He has no previous lifting experience, so I've been taking it easy so that he doesn't get scared off. I'll have him deadlifting by next week, but today was much more mellow.

Back

(Warm-Up) Chins
BWx20
*stop and go

Bent Over Bb Rows
135x15 (warm-up)
185x10
205x8
225x6
*I usually do Bb rows with an underhand grip, but today I did them overhand. Definitely stronger with underhands.

T-Bar Rows
4plts(180)x12
4plts+25(205)x8
5plts(225)x7

Seated Close Grip Cable Rows supserset with Cable Pullovers
150x12 (rows), 40x12 (pullovers)
180x10 (rows), 50x12 (pullovers)
200x7 (rows), 60x8..dropset, 40x8 (pullovers)

Back Extensions
BWx15
BWx15
BWx15

 

[zxe003]

Friday 10/08/2004

Felt real good today. Still not 100% on par, but decent. Especially proud of myself because I felt really lethargic and unmotivated after work, but pushed myself to go anyways. I was on a 45 min. time restraint, so I pushed hard and kept rest periods short......and the intensity got me extremely motivated! I felt good as fuck as soon as I started bustin out my first few reps.

Shoulders

Bb Military Press
135x20 (warm-up)
185x10
225x6
225x6
225x6

Bb Upright Rows
135x8
135x8
135x8

Bent Over Db Side Laterals (rear delts)
30'sx10
35'sx8
40'sx6

Reverse Peck Decks (rear delts) *I've started to prioritze my rear delts since they suck ass
105x12
120x10
120x8
90x12

Traps

Db Shrugs
130'sx10
140'sx8
160'sx7
*2 sec hold on each rep, 10 sec hold on last rep of each set.

 

[zxe003]

Monday 10/11/2004

Pretty good workout overall....had to speed through it though because I didn't have a babysitter for long.

Chest

Incline Bb Press
135x20 (warm-up)
225x10
225x9
245x6
225x8

Flat Bench Db Press
100'sx12
105'sx10
110'sx7

Cable Flyes
70(each side)x12
80(each side)x10
90(each side)x10

Dips
BWx10
BWx10
BWx11

 

[zxe003]

Tuesday 10/12/2004

Was feeling a little sapped going into the gym, so decided to put off deads one more week. Still had a pretty productive back workout and even got back on some cardio.

Back

(Warm-Up) Chins
BWx21
*stop and go

Machine Compound Row
215x12
230x12
245x10

T-Bar Rows
4plts (180)x12
4plts+25 (205)x12
4plts+35 (215)x10
5plts (225)x10

Wide Grip Pulldowns superset with Cable Pullovers
170x8 (pulldowns), 40x15 (pullovers)
170x8 (pulldowns), 50x12 (pullovers)
170x8 (pulldowns), 50x10 (pullovers)
150x12 (pulldowns), 40x15 (pullovers)

Cardio

Stationary Bike High Intensity
20min.

 

[zxe003]

Wednesday 10/13/2004

Great workout today. The extra volume kinda restricted how heavy I could go, but it didn't matter because I was feelin' everything. I was especially surprised at the efficiency of my lifts given the fact that I only had 3 hours of sleep the night before. The prioritization of my posterior delts is coming along nicely as I'm starting to see a "capping off" on the rear side of my delts. This coupled with my dieting should pronounce my delt development greatly.

Shoulders

(Warm-Up) Bb Military Press
135x20

Behind-the-neck
135x15

Seated Db Shoulder Press
50'sx15 (warm-up)
60'sx15 (warm-up)
80'sx10
90'sx8
90'sx8
70'sx10
60'sx12
50'sx15
*the last 3 sets (descending weight) were done extremely slow and strict.

Bb Upright Rows
135x8
135x8
155x6
135x8

Bent Over Side Laterals (rear delts)
30'sx10
35'sx8
40'sx6
30'sx10

Reverse Peck Decks
105x10
105x10
105x10
105x8
*each rep slow and strict with a 1 sec. hold at peak of rep.

Traps

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x8
12plts (540)x6
12plts (540)x3, dropset (450)x5, dropset (360)x6, dropset (270)x8
*all reps held for 1 sec. at top of rep., 10 sec. hold on last rep of each set (except for dropsets)

 

[zxe003]

Thursday 10/14/2004

Arms were pumped as fuck today! Never really went too heavy, but with supersets, my arms blew up like balloons. Feels so good to do this every couple of weeks...just wish my arms stayed that pumped all the time! My left elbow has not given me any trouble for a few weeks now, but I did feel a little tweak during this workout. Not really painful, but just something I noticed. Hopefully it won't manifest itself as something more problematic. The elbow has been feeling so good lately that I'm hoping to use Db exercises for triceps again.

Triceps/Biceps (Supersets)

Cable Pushdowns superset with Wide Grip Straight Bar Curls
70x20 (pushdowns), 70x15 (curls) (warm-up)
80x15 (pushdowns), 70x12 (curls) (warm-up)
100x12 (pushdowns), 80x10 (curls)
110x10 (pushdowns), 90x8 (curls)
120x8 (pushdowns), 100x6 (curls)

CG Bench superset with Alternating Db Curls
185x15 (CGbench), 40'sx8 (curls)
185x12 (CGbench), 40'sx8 (curls)
205x10 (CGbench), 40'sx8 (curls)
225x8 (CGbench), 40'sx8 (curls)

Overhead Rope Extensions (from low pulley) superset with Db Hammer Curls
100x12 (extensions), 40'sx8 (curls)
110x10 (extensions), 40'sx8 (curls)
120x8 (extensions), 40'sx8 (curls)

One-Arm Reverse Cable Pushdowns superset with Peak Busters (double bicep style cable curls from high pulleys)
40(each arm)x10 (pushdowns), 55(each arm)x10 (peak busters)
45(each arm)x10 (pushdowns), 55(each arm)x10 (peak busters)
45(each arm)x9 (pushdowns), 55(each arm)x10 (peak busters)

Cardio

Stationary Bike Varied Intensity
30min.

 

[TRUEsoldier]

you wanna say that I had alot of volume, geesh...LOL you got
a load of sets here what is this a total of 13 sets per muscle!!
awesome shit bro, keep it up


Peace

 

[zxe003]

I needed an all out arm blast...it's been awhile. All I know is, it felt good as fuck!

 

[WalkingBeast]

Looking strong brother!! KEEP KILLING THAT SHIT!!

 

[zxe003]

Thanks Beast. Just tryin' to kill it like you!

 

[zxe003]

Friday 10/15/2004

Today was kind of disorganized. Wasn't sure what I wanted to do. I knew for sure that I wanted to hit legs since it's been like a month, but I wanted to double up a muscle for the week also. I decided to do some light shoulder work too, but it ended up getting cut short cuz I had a mini emergency to attend to. Oh, well....got my squats in...that's all I care about.

Legs

Squats
135x15 (warm-up)
185x12
205x10
225x8
275x5
315x3

Seated Machine Leg Curls
240x12
270x10
285x10

Seated Calf Raises (plate loaded)
4plts (180)x50
*stop and go (20,15,15)

Shoulders

(Warm-Up) Arnold Presses
50'sx12
55'sx10

Bent Over Side Laterals (rear delts)
30'sx10
*had to cut it short at this point unexpectedly

 

[zxe003]

Monday 10/18/2004

I know it won't seem like much, but today was an awesome ass workout! I don't know how to explain it....It wasn't like I hit a bunch of PR's or had some ridiculous volume, it's just that I "felt" every rep of every set. I felt like everything I was doing was effective. Kinda weird, but the pump was great.

Chest

Bb Flat Bench
135x20 (warm-up)
185x15
225x12
275x7
315x4
225x9

Incline Db Press
100'sx10
105'sx6
105'sx7

Peck Deck Flyes
120x12
120x12
120x10

Dips
BWx10
BWx10
BWx10

Cardio

Stationary Bike High Intensity
20 min.

 

[zxe003]

Tuesday 10/19/2004

Call it an "ego lift" day or whatever, but today I wasn't so concerned with reps. I went purely for poundages on my heavy compound lifts...I guess just to test where my strength was at for back. Hadn't done deads in a while so I came back with rack deads. I was pretty pleased considering the long layoff from deadlift work. Hittin' heavy T-bars right after rack deads caused a little light headedness, but it didn't shut me down. Felt pretty good today, unfortunately had to slow down the tempo for the heavy attempts, so workout got cut short at the end due to time.

Back

(Warm-Up) Wide Grip Chins
BWx21
*stop and go (4,4,3,3,4,3)

Machine Compound Row
215x12
230x10
245x10

Rack Deads
315x10
365x8
405x6
455x4
475x2

T-Bar Rows
4plts (180)x15
5plts (225)x8
6plts (270)x5
6plts+25 (295)x2 *just wanted to try it.

*At this point time was running over so I just hit one burnout superset.

Wide Grip Pulldowns superset with Cable Pullovers (burnout set)
150x15 (pulldowns), 40x50 (pullovers)

 

[zxe003]

Wednesday 10/20/2004

Had to go quick again today so kinda cut back on all that I wanted to do. My rhomboids and traps are still fucked up from Tuesday's workout so I decided to cut out direct trap work. Still a pretty good pump for my delts....but I've had better.

Shoulders

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

Bb Military Press
135x15 (warm-up)
185x10
225x7
225x5 *???-got fatigued at rep 4!
225x6 *banged out my 6 with hella intensity!

Bent Over Side Laterals (rear delts)
30'sx10
30'sx10
35'sx8
40'sx6

Bent Over Cable Side Laterals
30(each side)x8
25(each side)x10
25(each side)x8

Face Pulls (from high pulley w/ rope extension)
100x10
120x10
150x8

Cardio

Stationary Bike High Intensity
20 min.

 

[zxe003]

Thursday 10/21/2004

Had another quick day today. Did supersets again for arms. Got a dope ass pump. Attempted to do some free weight work for triceps, but got an annoying clicking in the left elbow again....so I didn't push it and just finished out with cables. I definitely don't want the tendonitis acting up again, so I think I'm gonna stick with cable work for a little while longer.

Biceps and Triceps (supersets)

Cable Pushdowns superset with Wide Grip Straight Bar Curls
60x20 (pushdowns), 50x15 (curls) (warm-up)
70x15 (pushdowns), 60x12 (curls) (warm-up)
100x12 (pushdowns), 70x10 (curls)
110x10 (pushdowns), 80x8 (curls)
120x8 (pushdowns), 90x6 (curls)

CG Bench superset with Db Hammer Curls
185x12 (press), 40'sx8 (curls)
205x12 (press), 40'sx8 (curls)
225x10 (press), 40'sx8 (curls)

Single Db Overhead Extensions superset with Concentration Curls
90x10 (extensions), 25'sx10 (curls)
*felt clicking in left elbow so ditched the Db extensions.

Overhead Rope Extensions supereset with Concentration Curls
100x10 (extensions), 25'sx10 (curls)
120x8 (extensions), 25'sx9 (curls)
150x6 (extensions), 25'sx8 (curls)

Cardio

Stationary Bike High Intensity
20 min.

 

[TRUEsoldier]

awesome shit bro, how much rest do you take before each set and do you take any rest before the superset?

I know what you mean about the over head extensions, I ditched them awhile ago, to much pressure, same thing with skulls, cant do them, I just do CG, dips, and cable stuff!!! but I think with alot of benching they get alot of work anyways

Peace

 

[zxe003]

Yeah thanx bro. I usually take about a minute rest between sets and 2-3 min. between exercises. The pump is just ridiculous! I'd do them every week if I could, but I know I gotta switch it up every now and then.

As for the triceps stuff, I agree...they get a lot of work during chest day and shoulder day, so I'm not too concerned about missing out on freeweight exercises. I would like to get back on them eventually though.

 

[zxe003]

Friday 10/22/2004

Quick and simple leg day. I hope to get more volume in over the next couple of weeks, it's just hard to stay motivated to hit legs on Fridays. I may have to switch routine around and do legs earlier in the week.

Legs

Squats
135x15 (warm-up)
185x12
225x10
225x8
275x6

Machine Leg Curls
240x12
255x10
255x10

Calf Extensions (on the leg press)
12plts+35 (575)x15
14plts+35 (665)x15
16plts+35 (755)x12

Cardio

Stationary Bike Low to Moderate Instensity
30 min.

 

[zxe003]

Monday 10/25/2004

Bumped up volume today and kept the weights moderate except for one heavy incline attempt. Had a tremendous pump which was great considering I felt weaker today than usual.

Chest

Incline Bb Press
135x25 (warm-up)
225x12
295x2 *failed on 2nd rep...not sure what the hell happened.
275x7
225x10

Bb Flat Bench
225x11
245x8
245x8
225x10

Flat Bench Db Press
90'sx10
90'sx10
90'sx10

Cable Flyes superset with Cable Raises (from low pulleys for upper pecs)
75(each side)x12 (flyes), 45(each side)x8 (raises)
80(each side)x10 (flyes), 40(each side)x10 (raises)
80(each side)x10 (flyes), 40(each side)x12 (raises)

Dips
BWx10
BWx11
BWx10

 

[zxe003]

Tuesday 10/26/2004

Felt real lethargic today going into the gym. Took it kinda easy today. Forgot my lifting straps so had to do rack deads with less weight because my grip kept slipping. Didn't push too hard, just made sure I got in quality reps.

Back

(Warm-Up) Chins
BWx21
*stop and go (5,5,4,4,3)

Machine Compound Row
215x12
230x10
245x8

Rack Deads
225x12
315x8
405x5
315x8

T-Bar Rows
4plts (180)x15
5plts (225)x6 *WTF?!
5plts (225)x7.5 *energy just way too low.
4plts (180)x12

Cardio

Stationary Bike High Intensity
20 min.

 

[zxe003]

Wednesday 10/27/2004

Again....nothing too heavy. Went for a solid pump and more volume. Delts were killed at the end.

Shoulders

(Warm-Up) Bb Military Press
135x15

(Warm-Up) Bb Military Press (Behind-the-neck)
135x15

Seated Db Shoulder Press (full pyramid)
50'sx20
60'sx15
70'sx10
80'sx8
90'sx6
80'sx10
70'sx12
60'sx15

Db Side Laterals
30'sx10
35'sx6
35'sx6
30'sx10

Reverse Peck Decks
105x10
105x10
105x10
105x10

Traps

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x8
10plts (450)x10
*all reps done with a 1 sec hold, 10 sec.'s on last rep of each set.

Cardio

Stationary Bike Varied Intensity
25 min.

 

[zxe003]

Thursday 10/28/2004

I almost didn't go to the gym today.....had a terrible headache all day. I've been training my brother-in-law and as I was telling him what to do for arms (so he could go without me), I got all pumped up and felt like I needed to go in and train regardless of my headache. So I did. Got off the supersets today, but kept everything extremely strict. I'm glad I didn't miss it.

Triceps

Cable Pushdowns
70x20 (warm-up)
100x15
110x12
120x10
130x8

CG Bench
185x10
205x10
225x8

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

Biceps

(Warm-Up) Wide Grip Straight Bar Curls
50x15

Close Grip EZ Bar Curls
70x12
90x10
110x8
70x10

Db Hammer Curls
45'sx8
50'sx6
40'sx8

Seated 21's (3 diff. ROM's)
25'sx7 (lower)
25'sx7 (upper)
25'sx7 (full)

Abs

Crunches
3x25

Inclined Leg Raises
3x8

 

[zxe003]

Tuesday 11/02/2004

Took an extra long lay off this week (4 days) due to various reasons. Also worked out earlier than usual since today was my day off. I kinda fucked myself energy wise because I went in to the gym at about 2:15 P.M. and had only one meal for the day at that point. Needless to say, heavy poundages were not happening, so the name of the game was constant stress. I again dropped my rest periods between sets to 20-30 secs. and did push ups between pec decks at the end. Chest was killed.

Chest

Bb Flat Bench
135x30 (warm-up)
225x12
245x9
295x5
225x10

Incline Db Press
100'sx8
100'sx7
90'sx11

Hammer Strength Press (decline)
3plts(each side)x10
3plts(each side)x8
3plts+25(each side)x6

Peck Deck Flyes compounded with Pushups
150x12
25 pushups
150x12
25 pushups
165x10
20 pushups

Cardio

Treadmill Low Intensity
30 min.

 

[zxe003]

Wednesday 11/03/2004

Planning on hitting full deads next week, so today's back workout was filled with a little more volume instead of less plus deads. Had a great workout overall. Started doing Db rows again....haven't hit these for like 6 months.

Back

(Warm-Up) Wide Grip Chins
BWx21
*stop and go (4,3,3,4,3,4)

Machine Compound Row
230x12
230x10
245x8

Bent Over Bb Rows
185x10
225x8

T-Bar Rows
4plts(180)x12
5plts(225)x8
4plts(180)x10

One Arm Db Rows
80'sx10
85'sx10
90'sx8

Hyperextensions (lower back)
3x10

 

[Scotsman]

Looks like your doing well with everything, keep up the good work.

Cheers,
Scotsman

 

[zxe003]

Thanks bro, that means a lot coming from a strong mofo like yourself.

 

[zxe003]

Thursday 11/04/2004

Felt real tired for the first half of the workout. I've been fuckin up this week on my meal schedules and it seems to be having an impact on my performance in the gym. Lately I've been getting in only 3-4 meals a day....and this does not cut it. Poor nutritional planning for the week kinda fucked me up. I'm gonna try to get things in order for the weeks to come as I plan to go hardcore into my cutting phase. I'm gonna need more frequent meals for my metabolism as well as energy. Today wasn't so bad after my second wind kicked in....but before that, I almost felt like saying, "fuck it" and going home. Glad I didn't.

Shoulders

Bb Military Press
135x20 (warm-up)
185x12
205x10
225x8
225x6
205x8
185x10

Bb Upright Rows
135x10
135x8
135x8

Db Side Laterals
30'sx10
35'sx8
40'sx6
35'sx6
30'sx8

Reverse Peck Decks
105x10
105x10
105x10

Traps

Db Shoulder Shrugs
110'sx10
130'sx8
130'sx8
*did these a little different today...2 second positive, 5 second hold, 2 second negative.....done real slow and strict on every rep.

Cardio

Stationary Bike High Intensity
20 min.

 

[zxe003]

Monday 11/08/2004

Missed arms last week, so hit them tonite. It was my day off today and I always feel lazy as fuck on weekdays that I have off. So I was battling a major lack of motivation to work out. Once again....I'm glad that I was able to get my ass in gear and get into the gym. Arms ended up getting pretty fried....I was pleased.

Triceps

Cable Pushdowns
70x20 (warm-up)
80x18 (warm-up)
100x12
110x10
120x8

CG Bench
205x12
225x10
245x8

Alternating Reverse Grip Cable Pushdowns
40(each arm)x12
50(each arm)x10
55(each arm)x8

Biceps

(Warm-Up) Wide Grip Straight Bar Curls
70x15
80x12

EZ Bar Preacher Curls (close-grip)
70x10
90x8
100x8

Db Hammer Curls
40'sx10
50'sx8
60'sx4, dropset...45'sx6

Alternating Db Curls
40x8
30x10
25x12
*descending set (done extremely slow and strict).

 

[zxe003]

Tuesday 11/09/2004

I kinda fucked myself by hitting triceps the day before. My energy levels were up, and my pecs were enduring well, but my supporting tri's were fatiguing way too quickly and my lifts suffered for it. I'll be back on my regular split next week. Still had a decent workout.

Chest

Incline Bb Press
135x20 (warm-up)
225x10
245x8
255x6
225x10

Flat Bench Db Press
100'sx10
100'sx8
105'sx7

Hammer Strength Press (decline)
3plts(each side)x10
3plts(each side)x8
3plts+25(each side)x6

Peck Deck Flyes
120x12
135x12
150x10
165x10

 

[zxe003]

Wednesday 11/10/2004

Flew solo today for the first time in a while.....apparently my T.P.'s pussies hurt. Lol. Had a great fuckin back workout! Got to do full deads from the floor today. Didn't go too heavy, but I definitely worked.

Back

(Warm-Up) Wide Grip Chins
BWx25
*stop and go (4,3,3,3,3,3,3,3)

Machine Compound Row
215x12
230x10
245x8

Deadlifts
315x10
315x8
335x6
365x5

One Arm Db Row
90'sx10
95'sx8
100'sx6

Wide Grip Cable Pulldowns
180x8
180x8
180x8

 

[zxe003]

Thursday 11/11/2004

Kept rest periods real short for this workout to increase intensity. My arms were too heavy for my shoulders by the time I was threw. Me delts were beat to shit. Left direct trap work out cuz they were still kinda taxed from the deads the day before.

Shoulders

(Warm-Up) Bb Military Press
135x20

(Warm-Up) Bb Military Press (Behind the neck)
135x15

Seated Db Shoulder Press
70'sx12
80'sx10
90'sx8
100'sx7
60'sx15 *burnout set.

Bb Upright Rows compounded with Db Side Laterals
135x8 (rows), 30'sx6 (laterals)
135x8 (rows), 30'sx6 (laterals)
135x8 (rows), 30'sx6 (laterals)
*with only 30 sec. rest periods, this shit was hard as fuck.

Bent Over Db Side Laterals (rear delts)
30'sx10
30'sx10
35'sx8

Reverse Peck Decks
105x10
105x10
105x10

Cardio

Stationary Bike High Intensity
20 min.

 

[TRUEsoldier]

that is some awesome shit bro, and it is sick that you can shoulder press the 100's for reps, I hope that I can get to the point where I can get them for a couple!!!

AWesome shit bro

peace

 

[zxe003]

thanks bro....It feels a little more productive when I hit the 80's though. Not that my form with the 100's isn't strict, but I like hitting higher reps for Db shoulder presses...the burn feels good.

 

[Scotsman]

Looks like you're making some gains, great work man, keep it up.

Cheers,
Scotsman

 

[zxe003]

Monday 11/15/2004

Crappy ass day! Felt weak the whole time.....head just wasn't in it. I'm not sure what was fuckin me up, but it sucked. I still worked as hard as I could, but it just didn't feel that productive.

Chest

Incline Bb Press
135x25 (warm-up)
225x10
275x4...failed all of the sudden, then dropset to 225x5
245x6
225x8

Decline Bb Bench
225x12
275x8
245x9

Seated Machine Chest Press (nuetral grip) compounded with Peck Deck Flyes
215x12 (press), 150x12 (fly)
230x8 (press), 150x10 (fly)
230x6 (press), 165x8 (fly)

Cardio

Stationary Bike High Intensity
20min.

 

[zxe003]

Tuesday 11/16/2004

Fucked up big time!!! I began what was seeming to be a great back workout. Pump was good, strength was decent, energy was great. Then I decided to attempt something (which wasn't really that big a deal) but I totally fucked up my form and may have injured myself badly. I was doing full deads, and got to 405 and as I started to lift, I realized I had extended my legs too quickly and was practically pulling up the weight with all lower back. With my torso bent too far forward and my lower back feeling like it was about to snap, I dropped the weight back down on the floor and my vision got real fuzzy and I got hella lightheaded. After that, I took a minute and then did some half ass lat pulldowns and went home cuz I felt a little pinching in my back. I'm gonna wait a few days and see how it feels...right now it's not really as painful as it is uncomfortable. I'll probably go get it checked out if it isn't better in a couple of days. This fuckin sucks!

Back

(Warm-Up) Wide Grip Chins
BWx22
*stop and go (4,3,6,5,4)..(the six and five were lightly assisted towards the end)

Machine Compound Row
230x10
230x10
245x8

Deadlift
315x8
315x8
365x3...failed (lost my rhythm, so took a minute and tried again)
365x6
405x1...failed miserably (form was all wrong)

Close Grip Cable Pulldowns
150x12
170x10
190x8

*cut everything short and went home because of lower back pain.

 

[cwick0]

Monday 11/15/2004

Crappy ass day! Felt weak the whole time.....head just wasn't in it. I'm not sure what was fuckin me up, but it sucked. I still worked as hard as I could, but it just didn't feel that productive.

Chest

Incline Bb Press
135x25 (warm-up)
225x10
275x4...failed all of the sudden, then dropset to 225x5
245x6
225x8

Decline Bb Bench
225x12
275x8
245x9

Seated Machine Chest Press (nuetral grip) compounded with Peck Deck Flyes
215x12 (press), 150x12 (fly)
230x8 (press), 150x10 (fly)
230x6 (press), 165x8 (fly)

Cardio

Stationary Bike High Intensity
20min.

We need to get you numbers a little higher on bench. If i remeber correctly, you are of similar size to me. Maybe for some motivation or different style of benching ill start giving you my weekly routine for bench, that is if you would like to see. Let me know and i will copy some from walkingbeast's page.

good luck,
wick

 

[JKurz1]

We need to get you numbers a little higher on bench. If i remeber correctly, you are of similar size to me. Maybe for some motivation or different style of benching ill start giving you my weekly routine for bench, that is if you would like to see. Let me know and i will copy some from walkingbeast's page.

good luck,
wick

Cwick - the only thing I see you talking about is BENCH! How are those wheels coming along? You better be hittn them just as hard........

 

[cwick0]

I havent hit legs for 8 weeks now. Tomorrow will be 8 weeks since i tore 3 ligaments in my right ankle. Ive been killing chest, back, arms, and shoulders as usual. I plan on starting back with legs next wednesday. Im sure they will be sore as fuck though.

Plus, if i quit hitting records on chest, shoulders, and arms then maybe i would shut the fuck up about them.

 

[zxe003]

Thanks cwick, actually I already see your routine on a regular basis on WalkingBeast's journal. You got a strong ass bench brother! I'm actually not as concerned at this point with setting PR's on anything. I've just been trying to actively maintain strength levels while I'm cutting. My real concern is diet. I'm still trying to gauge the right ratio of carbs, protein and fat my body needs to effectively reduce bf levels. I've tried a couple of different things over the last couple of months with varied results, but the constant thing (especially when cutting calories) has been battling loss of energy, strength and endurance. I think I've done pretty well to maintain decent levels of each, but until I've cut down to like 10-12% bf.....PR's will have to wait.

 

[zxe003]

Wednesday 11/17/2004

Much more productive today. I was actually pretty pleased with this workout. Kept things pretty moderate, but did everything real slow and strict. Really concentrated on full muscle contractions. Rest periods again, were very short....like 30-50 secs. Again, no direct trap work. I'll hit it up next week, since I'll be scrapping deads for a week due to the lower back injury.

Shoulders

(Warm-Up) Bb Military Press
135x20

(Warm-Up) Bb Military Press (behind the neck)
135x15

Seated Db Shoulder Press (Pyramid)
60'sx15
70'sx11
80'sx9
90'sx7
80'sx10
70'sx12
60'sx15

Db Side Laterals
30'sx10
30'sx8
30'sx8
30'sx8

Bent Over Db Side Laterals (rear delts)
30'sx10
30'sx8
35'sx6

Reverse Peck Decks (rear delts)
120x10
120x8
105x12
105x10

Cardio

Stationary Bike Low Intensity
25min.

 

[cwick0]

Thanks cwick, actually I already see your routine on a regular basis on WalkingBeast's journal. You got a strong ass bench brother! I'm actually not as concerned at this point with setting PR's on anything. I've just been trying to actively maintain strength levels while I'm cutting. My real concern is diet. I'm still trying to gauge the right ratio of carbs, protein and fat my body needs to effectively reduce bf levels. I've tried a couple of different things over the last couple of months with varied results, but the constant thing (especially when cutting calories) has been battling loss of energy, strength and endurance. I think I've done pretty well to maintain decent levels of each, but until I've cut down to like 10-12% bf.....PR's will have to wait.

Most definitely PRs will have to wait while on a diet. Hmmm...diet...not sure ive ever practiced that. Ive made changes to it, but i rarely cut anything out cold turkey. If i decide i want something, then im going to eat it.

got to go...DIN DIN.

 

[zxe003]

Saturday 11/20/2004

Pretty low intensity day today. My mindset was kinda sluggish today even though I kept rest periods short. Got a good pump, but didn't feel like one of my better arm workouts. It was a nice shock for bi's and tri's nonetheless since I took a week off from hitting them directly.

Triceps

Cable Pushdowns
70x25 (warm-up)
80x20 (warm-up)
100x12
110x10
120x8

CG Bench
205x12
205x12
205x10
*stayed at 205 cuz I had no spotter and unracking 225 and above with a close grip is really awkward for me.

Overhead Rope Extensions (from low pulley)
110x10
130x9
150x8

Single Arm Reverse Grip Cable Pushdowns (Alternating)
50(each arm)x10
50(each arm)x10
50(each arm)x12 *had a little extra juice on the last set.

Biceps

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

Close Grip EZ Bar Curls
90x8
90x8
90x8

Db Hammer Curls
50'sx6
45'sx6
40'sx8

Peak Busters (double biceps style cable curls)
60(each arm)x12
60(each arm)x10
70(each arm)x9

 

[zxe003]

Monday 11/22/2004

Had an alright chest workout, but definitely aggravated something with my lower back. After Monday's workout, my low back injury felt a lot worse and I didn't get hardly any sleep the whole night. Decided to see my doctor the next morning. She said she was pretty confident that it wasn't anything too severe since I wasn't experiencing any numbness or tingling in my legs. I was still advised to stay away from heavy lifting for at least a week, which I think I'll do. I'm gonna just focus on cardio for the next week or so and let it completely heal. In the meantime, Ibuprofen seems to be helping, so I'm just gonna take it easy.

Chest

Incline Db Press
75'sx20 (warm-up)
100'sx12
105'sx8
100'sx10
*I think this is where I may have stressed my lower back (bringing up the weights, and being in an inclined pressing position).

Bb Flat Bench
225x12
275x6
245x8
225x10
225x8

Hammer Strength Press (Decline)
3plts(each side)x10
4plts(each side)x5, dropset....
3plts(each side)x7
3plts+25(each side)x6

Cable Flyes Compounded with Upper Chest Cable Raises (from low pulley)
70(each side)x12 (flyes), 45(each side)x8 (raises)
80(each side)x12 (flyes), 45(each side)x8 (raises)
80(each sdie)x10 (flyes), 40(each side)x10 (raises)

Cardio

Stationary Bike High Intensity
15min.
*lower back hurt too much and had to stop.

 

[WalkingBeast]

Looking strong brother!! I can see your KILLING THAT SHIT!! Staying true to the administration!! KEEP ON KILLING ON!!

 

[zxe003]

Thursday 12/09/2004

After almost 3 weeks off, I'm back! And boy did my workout SUCK FUCKIN ASS!!! Took the first week off to recupe my lower back, and then went on vacation to the snow to go snowboarding n shit, so I extended it another week. Finally got a chance to get in the gym last nite.....and I felt fuckin pathetic. Started off with straight sets on incline bench, but after seeing how fatigue was setting in so quickly, decided to switch back to a 5x5 routine after the second working set. I'll probably stick with this for the first couple of weeks, to get back into the swing of things. The good news is, nothing felt heavy.....it's just that my muscle endurance is shot to shit. I'm pretty sure it'll bounce back quickly though. No worries.

Chest

Incline Bb Press
135x25 (warm-up)

225x9
225x8
225x5
225x5
225x5

Hammer Strength Press (decline)
3plts(each side)x8
3plts(each side)x8

Seated Machine Press (nuetral grip) compounded with Peck Deck Flyes
200x8 (press), 150x10 (flyes)
200x8 (press), 150x8 (flyes)

Cardio

Treadmill Moderate Intensity
20min.

 

[zxe003]

Damn....wish I was still here. Can't wait to get back to these kinda workouts!