zxe003 Training Journal

Z

zxe003

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Alright, I've decided to get back to recording my workouts and progress. I've been working out consistently since May of 2009. I started at about 260lbs running 3 to 4 days a week and was able to drop 10lbs and take on the hike to the top of Half Dome in Yosemite by the end of June. That jump started my desire to pursue getting into the best shape of my life. I've lifted and ran for years on and off taking as much as 3 years off from exercising...but now at 30 years old, my health and fitness is and will stay a huge part of my life. As I begin this journal nearly a year after I began, I am now at 215lbs at 5' 11". Not lifting super heavy like I used to, but definitely more volume and can run consistently 4 miles or more a day. Not sure about my BF, but visibly it's far less than it has been in years! By August I plan to be at about 190lbs and around 10-12% BF. *Quick note-One major difference this time around is that I have become significantly more disciplined around my diet and nutrition. Not completely dialed in, but definitely staying away from processed foods as much as I can, eating much smaller portions more frequently and being conscious of about how many calories I consume daily. Training Journals have always served as extra motivation for me as well as encouragement so that I can effectively track my progress....I hope that some of what I go through can inspire others to pursue great fitness and health and get into the best shape of their lives as well.

4/10/2010 Saturday 7:15 AM

Chest

Flat Bench Db Presses
90's x 8
*nursing a left shoulder injury from about a month ago, so had to drop the weights for reps
80's x 8
75's x 12
75's x 10
75's x 10

Incline Bench Db Presses
65's x 12
65's x 12
65's x 11
65's x 10

Incline Bench Db Single Arm Alternating Presses
30's x 12
30's x 12
30's x 12

Flat Bench Db Single Arm Alternating Presses
35's x 12
35's x 12
35's x 12

Decline Hammer Strength Machine Presses
70(each side) x 10
*shoulder started hurting again, dropped weights
45(each side) x 15
45(each side) x 13
45(each side) x 12
45(each side) x 15

Cable Flys
50(each side) x 10
50(each side) x 10
50(each side) x 10

Cable Presses
55(each side) x 12
55(each side) x 12
55(each side) x 15

Abs

(not sure what they're called) Moving 10 Blocks from left to right then right to left for obliques
10 left, 10 right
10 left, 10 right
10 left, 10 right

Bicycle Crunches
15
15
15

Low Plank Static Holds
1 minute hold, 30 sec rest
1 minute hold, 30 sec rest
30 sec hold, 30 sec rest
30 sec hold

Treadmill
40 minutes
6 minute run, 2 minute walk intervals (varying inclines)
3.5 miles, 520 calories burnt
 
4/12/2010 Monday 6:00 AM

Back

Wide Grip Lat Pulldowns
120 x 15 (warm-up)
140 x 12
160 x 8
180 x 6
110 x 15 (burn set)

T-Bar Rows
135 x 12
180 x 8
135 x 10
90 x 15

Close Grip Machine Rows Compounded with Wide Grip Compound Row Machine
90 x 12/185 x 8
110 x 12/185 x 7
110 x 12/170 x 8

Incline Lower Back Raises Compounded with Incline Side Bends (body weight only)
20/15 left/15 right
20/15 left/15 right

Treadmill
50 minutes (6 on, 2 off)
5 miles
773 calories burnt
 
4/13/2010 Tuesday 6:30 AM

Bi's and Tri's

Close Grip EZ Bar Preacher Curls Superset with Single Db Overhead Extensions
65 x 10/90 x 6 (accidentally grabbed the 90...didn't mean to go heavy so early)
65 x 10/75 x 10
85 x 6/75 x 8

Standind Alternating Db Curls Superset with Cable Pushdowns
35's x 8/70 x 15
35's x 8/80 x 12

Db Hammer Curls Superset with Cable Pushdowns
35's x 8/80 x 12
35's x 8/80 x 10

Reverse Grip EZ Bar Curls Superset with Reverse Grip Single Arm Cable Pushdowns
35 x 15/35 x 12left/35 x 12right
35 x 12/35 x 10left/35 x 10right

Treadmill
25 min
2.5 miles
440 calories burnt

*Woke up late this morning so had to go with a quick, low volume low weight but high intensity workout. Very little rest between sets.
 
4/14/2010 Wednesday 9:30 AM

Shoulders

Bb Military Press
*left shoulder still bothering me so kept weights light
115 x 15
115 x 15
135 x 7
135 x 7
135 x 7

Bb Shoulder Press Behind the Neck
95 x 12
95 x 12
95 x 10
95 x 10
95 x 12 (back to front)

Db Military Press (light)
25's x 12
25's x 12
25's x 12
25's x 12
25's x 12

Db Upright Rows
35's x 10
35's x 10
35's x 10

Db Side Laterals (light, slow and strict)
17.5's x 10
17.5's x 8
17.5's x 8

Reverse Peck Decks High Grip (upper rear delts)
60 x 15
60 x 12
75 x 12
60 x 15

Db Shrugs (upper traps)
100's x 10
100's x 10
100's x 10
*10 sec static hold after each set

Abs

Seated Oblique Twists with Blocks
10 right, 10 left
10 right, 10 left
10 right, 10 left
10 right, 10 left
10 right, 10 left
*30 sec rest between each set

Low Plank Static Holds
1 minute on, 30 sec off
1 minute on

Treadmill
1 hour & 5 minutes
6 on, 2 off intervals
5.5 miles
977 calories burnt
 
4/15/2010 Thursday (Dominic's 7th Birthday!) 6:15 AM-I was going to make today a rest day but I ended up waking up at 5:45 and decided not to waste the morning. Didn't go hard or intense at all really though....just kept it moderate and worked a little bit on the stairmaster. Saved something for my real chest day on Sat.

Chest

Incline Db Press
50's x 15
50's x 10 (single arm alternating), 50's x 5
50's x 15
75's x 10
80's x 8

Close Grip Machine Press Superset with Peck Deck Flys
155 x 7, 105 x 10
140 x 8, 105 x 10
140 x 8, 105 x 15

Stairmaster
Lvl 8 (varying speed intervals)
2.5 miles, 123 floors
440 calories burnt
 
4/17/10 Saturday 7:00 AM

Chest

Flat Bench Db Press
55's x 12
70's x 10
100's x 10
100's x 8
100's x 7
90's x 8
90's x 8

Incline Db Press Compounded with Incline Bb Press
75's x 10, 95 x 15
80's x 8, 145 x 12
80's x 8, 145 x 10
80's x 6, 145 x 8
80's x 6, 95 x 12

Incline Single Arm Alternating Db Press
45 each side x 8
45's x 6 straight set

Incline Bb Press
95 x 10

Decline Db Press
65's x 10
65's x 8
65's x 8

Had 3 training partners today and just hit all the stations round robin back to back.
 
4/19/10 Monday 6:15 AM

Biceps
*My training partner had us on a diff bicep routine today....my bi's were destroyed! Switched it up on the preachers and flipped the arm rest around so that our arms hung straight down and elbows were up against the flat side. Every rep was like a concentration curl.

Bb Preacher Curls
85 x 10 close grip
95 x 10 close grip
95 x 10 close grip
85 x 8 wide grip
65 x 8 wide grip
65 x 6 wide grip

EZ Bar Preacher Curls
55 x 8 close grip
55 x 8 close grip
55 x 6 wide grip
35 x 10 wide grip

Alternating Db Curls (slow & strict)
17.5's x 12
17.5's x 12
17.5's x 15

Alternating Db Hammer Curls
17.5's x 12
17.5's x 12
17.5's x 12

Db Concentration Curls
15's x 12
15's x 12
15's x 15
 
4/21/10 Wednesday 9:45 AM

Shoulders

Bb Military Press
95 x 15
95 x 12
115 x 10
135 x 8
135 x 7
135 x 8

Bb Military Press behind the neck
95 x 8
95 x 8
95 x 8
95 x 10

Db Military Press (light weight repped out)
32.5's x 12
32.5's x 12
32.5's x 12

Bb Upright Rows on the Smith
95 x 10
95 x 10
95 x 10
95 x 8

Cable Side Laterals (bent forward to target rear delts)
20(each side) x 8
20(each side) x 8
20(each side) x 8
20(each side) x 8

Abs

Leg Raises
10, 10 , 8

Seated Oblique Twists with blocks
10 right, 10 left
10 right, 10 left
10 right, 10 left
10 right, 10 left
10 right, 10 left

Cardio

Treadmill
50 min.
4.5 miles
740 calories burnt
 
"Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weights." - Ronnie Coleman
Click to expand...

Ronnie makes me laugh so hard...lol.

So, I'm guessing that if you follow things like P90X that you have a good hand with your diet?

In any case...very nice and consistent so far.
 
Thanks bro....diet is okay. I just stay sensible about what I eat and how I eat (how often and portions). Could be cleaner, but with work, business, family and training, it's hard to really plan meals!
 
4/25/10 Sunday 7:30 AM

Training Partner hit me up and convinced me to hit up shoulders with him AGAIN! All sets done with only 20 to 30 sec rest periods in between!

Shoulders

Bb Military Press on the Smith (no back support facing back)
95 x 10
115 x 10
115 x 10
115 x 10
95 x 10

Bb Military Press on the Smith (no back support facing front)
95 x 10
95 x 10
95 x 8
95 x 8
95 x 15 assisted on the last 5

Bb Military Press on the Smith (behind the neck)
95 x 10
95 x 10
95 x 10
95 x 8

Db Military Press Compounded with Db Front Laterals (Db's squeezed together)
25's x 15, 7.5's x 15
25's x 15, 7.5's x 15
25's x 15, 7.5's x 15
25's x 15 (last 3 assisted), 7.5's x 15

Reverse Peck Decks (low grip)
75 x 15
90 x 12
90 x 10
75 x 10
45 x 20 (burn out)

Standing Reverse Cable Crosses (slow and strict)
25 x 15
25 x 15
25 x 15
25 x 15

Bb Shrugs
245 x 30
245 x 30
245 x 30

Triceps

Close Grip Cable Pushdowns Compounded with Hammer Grip Cable Pushdowns (7 reps slow w/ 5 sec static holds then 7 straight reps each set)
50 x 7 (static)/x7 straight, 50 x 7 (static)/x 7 straight
50 x 7 (static)/x7 straight, 50 x 7 (static)/x 7 straight
50 x 7 (static)/x7 straight, 50 x 7 (static)/x 7 straight (switched to Rope Pushdowns)

Standing Modified Db Kickbacks (standing straight up with very short ROM...no full extension
35's x 12
35's x 12
40's x 10
25's x 8 (slow with 5 sec static holds at peak), 15 repped out
 
4/26/10 Monday 6:15 AM

Felt pretty tired this morning so didn't go real intense.

Back

Wide Grip Cable Pulldowns
120 x 12
140 x 10
160 x 8
180 x 6

Close Grip Seated Cable Rows
140 x 10
140 x 10
140 x 10

Wide Grip Cable Pulldowns Behind the Neck
110 x 10
110 x 10
110 x 10

Single Arm Db Rows
60's x 8
60's x 8
60's x 8

Inclined Back Raises Compounded with Inclined Side Bends
BW+35 x 10, BW x 15(both sides)
BW+35 x 10, BW x 15(both sides)

Cardio

Treadmill
3.25 mi, 35 minutes
570 calories burnt
 
4/27/10 Tuesday 5:45 AM

Hit chest today but my left shoulder is still really holding me back. I feel stronger than what I'm lifting but my shoulder just keeps giving on me.

Chest

Db Flat Bench
55's x 15
60's x 12
100's x 6
90's x 8
90's x 8
80's x 10
80's x 10
70's x 10

Incline Db Press
70's x 10
70's x 8
70's x 8
60's x 10

Incline Bb Press
95 x 15
135 x 12
170 x 10

Hammer Strength Decline Press
90(each side) x 8
*shoulder didn't like this, so skipped

Vertical Chest Press
75 x 15
115 x 10
115 x 10
90 x 12
75 x 15

Peck Deck Flys
75 x 15
90 x 12
105 x 10
105 x 10
75 x 15

Cardio

Treadmill
30 minutes, 3.15 mi
560 calories burnt
 
4/29/10 Thursday 6:45 AM

Long Run Day!!!

Treadmill
1Hr 25min, 7.6 miles ***New Distance PR***
1305 calories burnt
 
5/2/10 Sunday 8:30 AM

1st day back lifting since Tuesday...felt a little tapped but pretty good workout overall. My training partner turned this into a high intensity workout...30 second rests or less between all sets. No more than 2 minutes between stations (if needed).

Shoulders

Seated Bb Military Press on the Smith (no back support, facing back)
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15

Seated Bb Military Press on the Smith (no back support, facing forward)
95 x 15
95 x 15
95 x 12
95 x 16

Seated Bb Military Press on the Smith (no back support, behind the neck)
85 x 15
85 x 15
85 x 15
85 x 20

Seated Db Military Press
17.5's x 15
17.5's x 15
17.5's x 15

Reverse Peck Decks (palms facing out)
75 x 12
90 x 10
105 x 10
105 x 6, dropset...90 x 5

Reverse Peck Decks (palms facing in)
90 x 10
75 x 15
60 x 12
45 x 20

Abs

Decline Bench Crunches
20, 20, 15, 15, 10
20 (only top of the rep)
10 (only bottom of the rep)

Shoulders (again)

Reverse Cable Cross
20 x 15
20 x 15
20 x 15
20 x 15

Bb Shrugs
225 x 30
225 x 30

Bb Shrugs (behind the back)
135 x 30
 
5/4/10 Tuesday 5:45 AM

Hit chest and abs today. Intended to run but my training partner decided to put us thru the routine from hell. Again with the 30 sec or less intervals between sets.

Chest

Db Flat Bench
60's x 10
70's x 10
90's x 8
100's x 6
100's x 6
90's x 8
90's x 8
50's x 15
45's x 15

Incline Db Press (increased incline after each set)
40's x 15
40's x 15
40's x 15
40's x 15

Incline Bb Press
115 x 10
95 x 10
95 x 10
95 x 12
95 x 10
45 x 20

Vertical Press
110 x 10
95 x 10
95 x 10
95 x 10
65 x 20

Abs

Declne Bench Crunches
20, 20, 20, 20, 20

Seated Oblique Twists with Blocks
10 left, 10 right
10 left, 10 right
10 left, 10 right

Bicycle Crunches
20, 20, 15

Low Plank Static Holds
1min hold, 30sec rest
1min hold, 45sec rest
1min hold
 
5/5/10 Wednesday 6:45 AM

Woke up late...only had time for a really short run.

Cardio

Treadmill
30min, 2.75 miles
475 calories burnt
 
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