zxe003 training journal

[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.