zxe003 training journal

[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.