zxe003 Training Journal

5/6/10 Thursday 5:50 AM

Worked out with 2 other training partners today round robin style. Delts felt great...hit abs AGAIN (killin me!)

Shoulders & Abs

Bb Military Press (no back support, facing back)
95 x 10
95 x 10
135 x 10
165 x 8
135 x 8

Bb Military Press (no back support, facing front)
115 x 10
115 x 10
115 x 10
95 x 12

Bb Military Press (behind the neck)
95 x 10
95 x 10
95 x 10
95 x 10
95 x 12

Db Military Press (no back support)
22.5's x 15
27.5's x 15
27.5's x 15
27.5's x 15

Decline Bench Crunches Superser with Db Front Raises (Db's pressed together)
20, 17.5's x 15
20, 17.5's x 15
20, 17.5's x 15
20, 17.5's x 15
20, 17.5's x 15
*the last 2 sets of crunches my abs were jacked! Needed assistance on both sets.

Reverse Peck Decks Compounded with Seated Machine OH Press
75 x 10(palms out), 50 x 10
75 x 10(palms out), 50 x 10
75 x 10(palms in), 50 x 10
75 x 10(palms in), 50 x 10
45 x 15(high grip, palms in)

Reverse Cable Cross
20 x 10
20 x 10

Reverse Cable Cross Compounded with Bb Shrugs
15 x 15, 135 x 25
15 x 15, 185 x 25
15 x 15, 225 x 25

Hanging Knee Raises
10, 10, 10

Seated Oblique Twists with Blocks
*Abs were so killed had to keep feet on the ground instead of raised
10 left, 10 right
10 left, 10 right
10 left, 10 right

Low Plank Static Holds
1 minute hold, 30 sec rest
30 sec hold, 30 sec rest
30 sec hold, 30 sec rest
30 sec hold
 
5/7/10 Friday 5:50 AM
Long Run Day

Treadmill
7.25 miles, 1 hr 20 min
1310 calories burnt
 
5/10/10 Monday 6:00 AM

Busy weekend, so had a 2 day layoff. Felt a little sluggish this morning so had a real abbreviated workout.

Chest and Bi's

Db Flat Bench
45's x 10 (alternating Db's), 45's x 5 (standard)
45's x 10 (alternating Db's), 45's x 5 (standard)
80's x 8
80's x 8

Db Flat Bench Superset with Seated Alternating Db Curls
80's x 8, 25's x 12
80's x 8, 25's x 12
80's x 8, 25's x 12

Incline Bb Press Superset with Inclined Alternating Db Hammer Curls
135 x 12, 25's x 10
135 x 10, 25's x 10
135 x 10, 25's x 10

Cardio
Have to start getting ready for the Half Dome hike so went with varying steep inclines.

Treadmill
30 min, 2.5 miles
530 calories burnt
 
g8r80 said:
I just noticed your bench press db numbers. You are one strong dude!
Click to expand...

Thanks....but those are nowhere near the numbers I was pushing 5 years ago. Of course I wasn't doing as much high intesity volume as I do now. All I cared about back then was getting BIG and STRONG...Now, I want strong and toned!
 
5/12/10 Wednesday 9:15 AM

Back

Pull Ups
5, 5, 5

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

Cable Pulldowns Behind the Neck
110 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Compound Rows Compounded with Dual Axis Rows (palms in)
170 x 10, 110 x 10
155 x 10, 110 x 10
110 x 15, 90 x 15
110 x 15, 90 x 15
110 x 15, 90 x 20

Inclined Back Raises Compounded with Inclined Side Bends
20, 15 left, 15 right
25, 15 left, 15 right

Cardio

Treadmill
*Steep incline again
45 min, 3.5 miles
630 calories burnt
 
5/13/10 Thursday 5:50 AM

Shoulder felt pretty good for the first time in a long time!

Chest

Db Flat Bench
55's x 15
60's x 15
90's x 10
100's x 10
105's x 6
100's x 8
90's x 8

Incline Db Press
80's x 8
80's x 8
75's x 10
75's x 8

Incline Bb Press
135 x 10
185 x 5
135 x 10
135 x 10

Decline Hammer Strength
80 each side x 6
45 each side x 20
45 each side x 20

Vertical Chest Press
95 x 12
50 x 20
50 x 25

Cardio
*Got in a real quick run

Treadmill
20 min, 2.15 miles
360 calories burnt
 
5/14/10 Friday 5:50 AM

Worked out with 2 other partners today round robin with almost no rest periods. Didn't get much sleep the night before but still felt pretty good.

Shoulders

Bb Military Press on the Smith (facing back, no back support)
145 x 10
165 x 10
205 x 8
165 x 8
145 x 9

Bb Military Press on the Smith (facing front, no back support)
145 x 8
115 x 10
115 x 10
115 x 10
115 x 10

Bb Military Press on the Smith Behind the Neck (no back support)
115 x 10
115 x 10
115 x 10
115 x 8
115 x 9

Tri-Set (Db Side Laterals/Db Front Raises/Bent Over Db Side Laterals)
12.5's x 10/12.5's x 10/12.5's x 10
10's x 10/10's x 10/10's x 10
15's x 10/15's x 10/15's x 10
12.5's x 10/12.5's x 10/12.5's x 10
10's x 10/10's x 10/10's x 10
15's x 10/15's x 10/15's x 10
12.5's x 8/12.5's x 8/12.5's x 8
10's x 8/10's x 8/10's x 8
15's x 8/15's x 8/15's x 8
*This kicked our a$$e$!

Seated Db Military Press (no back support)
25's x 15
25's x 15
25's x 15
25's x 15

Biceps

Close Grip EZ Bar Preacher Curls (armrest turned around)
55 x 10
85 x 6
75 x 6
65 x 6
55 x 6

*Burn Drop Set*
65 x 7, dropset to 45 x 6, dropset to 15 x 12

Triceps

Cable Pushdowns Compounded with Rope Tricep Extensions
140 x 10, 40 x 12
175 x 6, 40 x 8
140 x 8, 40 x 8
60 x 20, 40 x 20
 
5/15/10 Saturday 8:10 PM

Hit plyo after work...totally unplanned but decided to join in with my wife and her best friend. Glad I did!

P90x Extreme Plyo Workout
1hr, went about 80%

*I was planning on hitting a long run tomorrow morning (9 miles) but I'm not sure my legs are going to be up to it after this workout!
 
5/17/10 Monday 5:30 AM

Long run today....was still pretty sore from plyo work on Saturday and the plantar faciitis that's jacking my left foot was hurting a lot, but somehow someway I still did it!

Cardio

Treadmill
1hr. 53min., 10 miles
1750 calories burnt
 
5/20/10 Thursday 6:10 AM

Got a good workout on before heading to Kentucky in a few hours.

Shoulders

Seated Bb Military Press on the Smith (facing back, no back support)
95 x 10
145 x 10
*started supersetting with Db Front Raises
115 x 12, 10's x 15
115 x 12, 10's x 15

Seated Bb Military Press on the Smith (facing front, no back support) superset with Db Side Laterals
115 x 12, 10's x 15
95 x 13, 10's x 15
95 x 12, 10's x 15
*changed superset to Bent Over Db Side Laterals
85 x 15, 10's x 15
85 x 15, 10's x 15

Seated Bb Military Press Behind the neck superset with Straight Bar Front Raises (only top half of motion, starting at eye level up and back)
85 x 12, 20 x 10
85 x 15, 20 x 10
65 x 20, 20 x 10
45 x 25, 20 x 10

Clean And Press
*finishing move for shoulders
45 x 12
45 x 12
*superset with Decline Crunches
45 x 10, 20 crunches
45 x 10, 20 crunches
20 crunches

Decline Crunches with 20lbs medicine ball toss
10
10

Triceps

Tri-set of Reverse Grip Cable Pushdowns/Rope Tricep Extensions/Cable Pushdowns (palms facing in)
40 x 15/55 x 10/55 x 10
60 x 10/55 x 10/55 x 10
50 x 10/55 x 10/55 x 10
50 x 10/60 x 8/55 x 8
30 x 20/30 x 20/30 x 20
 
5/25/10 Tuesday 9:30 AM

Just got back from Kentucky and still a little jet lagged. This definitely had an effect on my workout today. Actually fell asleep in the car for about 5 minutes in the parking lot outside of the gym just before I went in! LOL

Back

Wide Grip Cable Pulldowns
120 x 12
140 x 10
140 x 10
140 x 10
120 x 12

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

Dual Axis Row Machine (palms in)
110 x 10
110 x 10
130 x 10
130 x 10
130 x 10

Seated Cable Rows Close Grip
120 x 10
120 x 10
120 x 10
120 x 10

Incline Back Raises Compounded with Incline Side Bends
20, 15 left, 15 right
20, 15 left, 15 right

Biceps

Seated Incline Db Curls (Alternating)
25's x 10
25's x 10
25's x 10
25's x 10

Standing Db Hammer Curls
30's x 6
30's x 6
30's x 6
*This is about the time I felt all my energy just sap out.

Preacher Machine Curls
70 x 6
50 x 8
50 x 8

Cardio

Treadmill
30 minutes, 3 miles
595 calories burnt
*felt good, not even close to tired or winded, but not being mentally engaged made me feel like I wanted to stop after each mile.

Happy that I got back in the gym so quick, but the trip took a toll on my energy. I'll be fine tommorrow I'm sure. Didn't get a whole lot of working out done in KY (at least nothing signifcant enough to mention) so it's good to be back home picking up where I left off.
 
5/30/10 Sunday 9:15 AM

Got slammed hard with some type of bug on Tuesday night. I think it might have been from the climate change between KY and CA. Was out of commission for the last 4 days. Still not 100% but couldn't stay away from the gym for another day. Kinda lame workout, but glad I was able to break a sweat at least!

Chest

Db Flat Bench
50's x 15
50's x 15
80's x 8
80's x 8
80's x 8

Incline Bb Bench
135 x 10
135 x 10
135 x 10
135 x 10

Peck Deck Flys
105 x 12
120 x 10
135 x 7

Cardio

Treadmill
Walk/Run, Steep Inclines
30 minutes, 2.25 miles
440 calories burnt
 
6/1/10 Tuesday 6:00 AM

Still not 100%...took it easy.

Shoulders

Seated Bb Military Press on the Smith (facing back, no back support)
95 x 12
115 x 10
135 x 10
115 x 10

Seated Bb Military Press on the Smith (facing front, no back support)
115 x 8
95 x 10
95 x 10
95 x 12

Seated Db Military Press (no back support)
25's x 15
25's x 15
25's x 20

Seated Bb Military Press on the Smith Behind the Neck (no back support) Compounded with Db Side Laterals
95 x 15, 10's x 15
95 x 15, 10's x 15
95 x 15, 10's x 15

Biceps

EZ Bar Preacher Curls (armrest turned around, inner grip)
65 x 12
85 x 8
85 x 6
85 x 6
65 x 8

EZ Bar Preacher Curls (armrest turned around, hands together)
65 x 8
65 x 8
65 x 8

Traps

Bb Shrugs
185 x 30
185 x 30
185 x 30
 
6/2/10 Wednesday 10:00 AM

Back

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

Partial Deadlifts (pull from just below the knees)
225 x 10
315 x 6
365 x 5
385 x 1

T-Bar Rows
135 x 10
180 x 6
180 x 6
135 x 10

Single Arm Compound Rows
80 x 10 (each side)
95 x 8 (each side)
95 x 8 (each side)

Triceps

Cable Tricep Pushdowns
60 x 20
70 x 15
80 x 10
90 x 6
90 x 8

Standing Overhead Db Extensions
75 x 8
75 x 6
75 x 6

Reverse Grip Single Arm Cable Pushdowns
35 x 12 (each arm)
35 x 10 (each arm)
35 x 10 (each arm)
35 x 12 (each arm)

Alternating Db Kickbacks
17.5's x 6
10's x 10

Abs

Seated Oblique Twists w/ Blocks
10 right, 10 left (x 5)

Lying Scissor Kicks
20, 15

Full Plank Hold
1min.
Rest 1min.
Half Plank Hold
1min.
 
6/11/10 Friday 6:30 AM

Damn...9 days since last time in the gym and a week since the Half Dome hike! Getting up in the mornings back on my regular schedule has been a bit of a challenge but I was determined to break the cycle today. Took forever to get up and get to the gym (actually woke up at 5:30) and got a short run in.

Cardio

Treadmill
30 min, 3 miles
503 calories burnt
 
6/16/10 Wednesday 8:00 PM

This week my business schedule was way hectic, 5:30 AM workouts were not happening....Got in the gym tonight to hit arms before leaving for L.A. Hit supersets, got a pretty good pump on and then hit the treadmill. Felt pretty good.

Bi's & Tri's

Alternating Db Curls Superset with Cable Pushdowns
30's x 10, 60 x 15
30's x 10, 70 x 12
35's x 8, 80 x 10
35's x 8, 80 x 10

Db Hammer Curls Superset with Single Db Overhead Extensions
35's x 8, 85 x 6
35's x 8, 75 x 10
35's x 8, 75 x 10

Reverse Grip EZ Bar Curls Superset with Alternating Db Kickbacks
35 x 15, 17.5's x 10
35 x 12, 17.5's x 8
35 x 10, 17.5's x 8

Peak Busters w/ cables Superset with Reverse Grip Single Arm Tricep Pushdowns
40 each arm x 10, 30 each arm x 12
45 each arm x 10, 35 each arm x 10
45 each arm x 8, 40 each arm x 8

Cardio

Treadmill
30 min, 3.1 miles
520 calories burnt
 
6/21/10 Monday 6:30 AM

Was in L.A. since Thursday...lots of sun, minimal exercise and terrible diet...good times! Back to business now. Started with just a light jog today...pretty much sucked for the first 15 minutes.

Cardio

Treadmill
35 min, 3.1 miles
515 calories burnt
 
6/22/10 Tuesday 6:15 AM

First day back lifting with one of my training partners...moderate intensity, but enough to kick my out of shape butt into gear! Felt good...

Shoulders

Seated Bb Military Press on the Smith (no back support, facing backward)
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Seated Bb Military Press Behind the Neck on the Smith (no back support)
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Seated Db Military Press (no back support)
25's x 15
30's x 15
30's x 15
30's x 15

Seated Bb Military Press Close Grip (no back support, facing forward)
85 x 10
85 x 10
85 x 10
65 x 20

Biceps

EZ Bar Preacher Curls (armrest turned around)
85 x 6
75 x 6
65 x 8
35 x 15
 
You must log in or register to reply here.
Back
Top