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zxe003 Training Journal
- Thread starter zxe003
- Start date
6/25/10 Friday 6:15 AM
First chest workout in a while....felt weak. Kept it real light and short, but still got a good pump.
Chest
Incline Db Press
55's x 15
65's x 15
80's x 8
80's x 8
75's x 8
Incline Bb Press
135 x 10
135 x 8
135 x 8
Peck Deck Flys
105 x 12
120 x 10
120 x 10
120 x 10
Cardio
Treadmill (varying inclines)
33 min, 3.2 miles
560 calories burnt
First chest workout in a while....felt weak. Kept it real light and short, but still got a good pump.
Chest
Incline Db Press
55's x 15
65's x 15
80's x 8
80's x 8
75's x 8
Incline Bb Press
135 x 10
135 x 8
135 x 8
Peck Deck Flys
105 x 12
120 x 10
120 x 10
120 x 10
Cardio
Treadmill (varying inclines)
33 min, 3.2 miles
560 calories burnt
6/28/10 Monday 6:15 AM
First day back to hitting back and abs in weeks, first day hitting squats in years! Gotta get used to that wobbly leg feeling again!
Back
Wide Grip Pulldowns
130 x 12
150 x 10
150 x 10
150 x 10
T-Bar Rows
135 x 10
135 x 10
135 x 10
Compound Row Machine
110 x 10
130 x 10
150 x 10
90 x 20
Inclined Back Raises Compounded with Side Crunches
25/15 left, 15 right
25/15 left, 15 right
Squats
135 x 10
135 x 10
135 x 10
135 x 10
Abs
Seated Oblique Twists w/ Blocks
10 left, 10 right (x 5)
Lying Leg Raises
7, 6, 6
First day back to hitting back and abs in weeks, first day hitting squats in years! Gotta get used to that wobbly leg feeling again!
Back
Wide Grip Pulldowns
130 x 12
150 x 10
150 x 10
150 x 10
T-Bar Rows
135 x 10
135 x 10
135 x 10
Compound Row Machine
110 x 10
130 x 10
150 x 10
90 x 20
Inclined Back Raises Compounded with Side Crunches
25/15 left, 15 right
25/15 left, 15 right
Squats
135 x 10
135 x 10
135 x 10
135 x 10
Abs
Seated Oblique Twists w/ Blocks
10 left, 10 right (x 5)
Lying Leg Raises
7, 6, 6
6/29/10 Tuesday 6:15 AM
Quads are DONE from yesterday's squats! Still managed to get in a quick 15 min run after a decent shoulder workout.
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 Close Grip Bb Military Press on the Smith (no back support, facing forward)
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, facing backward)
95 x 8
85 x 10
85 x 10
85 x 10
85 x 10
Bb Upright Rows on the Smith Compounded with Seated Db Military Press (no back support)
95 x 10, 25's x 15
95 x 10, 25's x 15
85 x 12, 25's x 15
Cardio
Treadmill
15 min, 1.5 miles
300 calories burnt
Quads are DONE from yesterday's squats! Still managed to get in a quick 15 min run after a decent shoulder workout.
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 Close Grip Bb Military Press on the Smith (no back support, facing forward)
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, facing backward)
95 x 8
85 x 10
85 x 10
85 x 10
85 x 10
Bb Upright Rows on the Smith Compounded with Seated Db Military Press (no back support)
95 x 10, 25's x 15
95 x 10, 25's x 15
85 x 12, 25's x 15
Cardio
Treadmill
15 min, 1.5 miles
300 calories burnt
Nice workouts Z!
Thanks bro!
7/1/0 Thursday 6:30 AM
Woke up a little late this morning...wasn't able to get a run in.
Biceps
Alternating Db Curls
27.5's x 15
30's x 12
35's x 10
40's x 8
22.5's x 15
Close Grip Machine Preacher Curls
60 x 10
70 x 10
80 x 10
50 x 12
Rope Hammer Curls
90 x 8
80 x 8
80 x 8
Triceps
Skullcrushers Compounded with Close Grip EZ Bar Press
65 x 8, 65 x 8
65 x 8, 65 x 8
65 x 8, 65 x 8
65 x 8, 65 x 8
Single Arm Db Tricep Extensions
20's x 8
20's x 8
20's x 8
20's x 8
Reverse Grip Tricep Pushdowns
30 x 10 each arm
30 x 10 each arm
30 x 10 each arm
35 x 10 each arm
40 x 8 each arm
Abs
Hanging Knee Raises
15, 10, 5
Crunches on the edge of a bench
20, 20
Woke up a little late this morning...wasn't able to get a run in.
Biceps
Alternating Db Curls
27.5's x 15
30's x 12
35's x 10
40's x 8
22.5's x 15
Close Grip Machine Preacher Curls
60 x 10
70 x 10
80 x 10
50 x 12
Rope Hammer Curls
90 x 8
80 x 8
80 x 8
Triceps
Skullcrushers Compounded with Close Grip EZ Bar Press
65 x 8, 65 x 8
65 x 8, 65 x 8
65 x 8, 65 x 8
65 x 8, 65 x 8
Single Arm Db Tricep Extensions
20's x 8
20's x 8
20's x 8
20's x 8
Reverse Grip Tricep Pushdowns
30 x 10 each arm
30 x 10 each arm
30 x 10 each arm
35 x 10 each arm
40 x 8 each arm
Abs
Hanging Knee Raises
15, 10, 5
Crunches on the edge of a bench
20, 20
7/5/10 Monday 6:30 AM
Back
Wide Grip Cable Pulldowns
130 x 12
150 x 10
170 x 8
130 x 10
130 x 10
T-Bar Rows
135 x 10
160 x 10
130 x 10
130 x 10
130 x 10
Dual Axis Row Horizontal Grip
110 x 12
110 x 12
110 x 12
110 x 11
Machine Compound Row (Single Arm)
65 x 10 (each arm)
80 x 10 (each arm)
95 x 8 (each arm)
Incline Back Raises Compounded with Side Crunches
25, 15 left, 15 right
25, 15 left, 15 right
Squats
135 x 10
155 x 10
155 x 10
155 x 10
135 x 10
Back
Wide Grip Cable Pulldowns
130 x 12
150 x 10
170 x 8
130 x 10
130 x 10
T-Bar Rows
135 x 10
160 x 10
130 x 10
130 x 10
130 x 10
Dual Axis Row Horizontal Grip
110 x 12
110 x 12
110 x 12
110 x 11
Machine Compound Row (Single Arm)
65 x 10 (each arm)
80 x 10 (each arm)
95 x 8 (each arm)
Incline Back Raises Compounded with Side Crunches
25, 15 left, 15 right
25, 15 left, 15 right
Squats
135 x 10
155 x 10
155 x 10
155 x 10
135 x 10
7/7/10 Wednesday 6:30AM
Workout was real brief this morning because I was short on time. Got a good pump though. Looking to go for a run later this afternoon.
Biceps
Close Grip EZ Bar Preacher Curls (armrest turned around)
55 x 12
75 x 8
85 x 8
85 x 6
65 x 8
55 x 10
55 x 10
Standing Alternating Db Curls
25's x 12
25's x 12
Standing Alternating Db Hammer Curls
25's x 12
25's x 12
Triceps
Seated EZ Bar Overhead Tricep Extensions
65 x 12
65 x 12
85 x 8
85 x 8
Rope Pushdowns (pull apart at bottom of rep, slow & strict)
40 x 8
40 x 8
40 x 8
40 x 8
30 x 15
Workout was real brief this morning because I was short on time. Got a good pump though. Looking to go for a run later this afternoon.
Biceps
Close Grip EZ Bar Preacher Curls (armrest turned around)
55 x 12
75 x 8
85 x 8
85 x 6
65 x 8
55 x 10
55 x 10
Standing Alternating Db Curls
25's x 12
25's x 12
Standing Alternating Db Hammer Curls
25's x 12
25's x 12
Triceps
Seated EZ Bar Overhead Tricep Extensions
65 x 12
65 x 12
85 x 8
85 x 8
Rope Pushdowns (pull apart at bottom of rep, slow & strict)
40 x 8
40 x 8
40 x 8
40 x 8
30 x 15
7/8/10 Thursday 6:30AM
Probably the worst shoulder workout I've had in a long time. Felt weak and energy was getting sapped quickly, but still worked through it.
Shoulders
Seated Db Military Press
22.5's x 20 warm up
50's x 10
60's x 10
65's x 8
55's x 10
55's x 9
Db Upright Rows Compounded with Arnold Db Presses
30's x 10, 30's x 8
30's x 10, 30's x 8
30's x 10, 30's x 8
Cable Side Laterals (no attachment, concentration on rear delts)
25 x 8 each side
20 x 10 each side
20 x 10 each side
Machine Shrugs (with 10 sec static hold on last rep of each set)
360 x 10
360 x 10
360 x 10
Abs
Decline Crunches
20, 10, 10
Seated Oblique Twists with Blocks
10 left, 10 right (x 5)
Probably the worst shoulder workout I've had in a long time. Felt weak and energy was getting sapped quickly, but still worked through it.
Shoulders
Seated Db Military Press
22.5's x 20 warm up
50's x 10
60's x 10
65's x 8
55's x 10
55's x 9
Db Upright Rows Compounded with Arnold Db Presses
30's x 10, 30's x 8
30's x 10, 30's x 8
30's x 10, 30's x 8
Cable Side Laterals (no attachment, concentration on rear delts)
25 x 8 each side
20 x 10 each side
20 x 10 each side
Machine Shrugs (with 10 sec static hold on last rep of each set)
360 x 10
360 x 10
360 x 10
Abs
Decline Crunches
20, 10, 10
Seated Oblique Twists with Blocks
10 left, 10 right (x 5)
7/9/10 Friday 6:00AM
Worked out with 2 training partners this morning round robin style, real short rest periods.
Chest
Db Flat Bench
52.5's x 12
75's x 10
100's x 6
105's x 5
110's x 4
100's x 5
90's x 7
90's x 10
Incline Db Press (diff graded inclines)
65's x 10 (75%)
65's x 9 (75%)
65's x 6 (60%)
65's x 7 (60%)
65's x 5 (45%)
50's x 10 (45%)
50's x 8 (30%)
50's x 8 (30%)
Incline Bb Press (just the bar back to back to back burn sets)
20, 20, 20
Decline Hammer Strength Press
45's x 10
45's x 12
45's x 15
9:00PM
Outside Street Night Run (80% flat, 20% super steep)
3 miles, just under 30 minutes
Worked out with 2 training partners this morning round robin style, real short rest periods.
Chest
Db Flat Bench
52.5's x 12
75's x 10
100's x 6
105's x 5
110's x 4
100's x 5
90's x 7
90's x 10
Incline Db Press (diff graded inclines)
65's x 10 (75%)
65's x 9 (75%)
65's x 6 (60%)
65's x 7 (60%)
65's x 5 (45%)
50's x 10 (45%)
50's x 8 (30%)
50's x 8 (30%)
Incline Bb Press (just the bar back to back to back burn sets)
20, 20, 20
Decline Hammer Strength Press
45's x 10
45's x 12
45's x 15
9:00PM
Outside Street Night Run (80% flat, 20% super steep)
3 miles, just under 30 minutes
7/11/10 Sunday 9AM
Got in a quick arm workout this morning...nothing crazy, but felt like I needed it.
Biceps
Close Grip EZ Bar Preacher Curls (armrest turned around)
65 x 10
75 x 8
75 x 8
55 x 12
55 x 12
Standing Alternating Db Curls
30's x 10
30's x 10
30's x 10
Standing Alternating Db Hammer Curls
30's x 8
30's x 8
30's x 8
Seated 21's
15's x 7 bottom
15's x 7 top
15's x 7 full
Triceps
Cable Pushdowns
60 x 20
80 x 12
90 x 10
90 x 10
Single Db Overhead Tricep Extensions
20's x 8
20's x 10
20's x 10
Reverse Grip Cable Pushdowns
50 x 12
60 x 10
60 x 10
60 x 10
Abs
Decline Crunches
15, 15, 15
Got in a quick arm workout this morning...nothing crazy, but felt like I needed it.
Biceps
Close Grip EZ Bar Preacher Curls (armrest turned around)
65 x 10
75 x 8
75 x 8
55 x 12
55 x 12
Standing Alternating Db Curls
30's x 10
30's x 10
30's x 10
Standing Alternating Db Hammer Curls
30's x 8
30's x 8
30's x 8
Seated 21's
15's x 7 bottom
15's x 7 top
15's x 7 full
Triceps
Cable Pushdowns
60 x 20
80 x 12
90 x 10
90 x 10
Single Db Overhead Tricep Extensions
20's x 8
20's x 10
20's x 10
Reverse Grip Cable Pushdowns
50 x 12
60 x 10
60 x 10
60 x 10
Abs
Decline Crunches
15, 15, 15
7/12/10 Monday 8:45PM
Decided to sleep in a bit this morning for a little bit more rest and recovery but was itching all day to do something physical. Had a particularly long day at work, conducted a branch meeting right after and then had a business conference call, but was intent on getting a workout in even at 8:45 at night! Decided to hit P90x for a good home workout. I intend to hit this Plyo X once a week from here on out...this workout is awesome!
Plyometrics
P90X Plyo X Workout
1hr, full routine
***** about 90% complete this time! Took an extra 15 sec rest during the 30 sec breaks, and only shorted a couple of the circuits by about 10 seconds or so.
Decided to sleep in a bit this morning for a little bit more rest and recovery but was itching all day to do something physical. Had a particularly long day at work, conducted a branch meeting right after and then had a business conference call, but was intent on getting a workout in even at 8:45 at night! Decided to hit P90x for a good home workout. I intend to hit this Plyo X once a week from here on out...this workout is awesome!
Plyometrics
P90X Plyo X Workout
1hr, full routine
***** about 90% complete this time! Took an extra 15 sec rest during the 30 sec breaks, and only shorted a couple of the circuits by about 10 seconds or so.
7/13/10 Tuesday 6:00AM
Went light and fast on shoulders today. All rest periods between sets did not exceed 30 seconds. Also got in a short jog at the end.
Shoulders
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
Close Grip Bb Military Press on the Smith (no back support, facing forward)
95 x 10
95 x 8
95 x 8
95 x 8
Bb Military Press Behind the Neck on the Smith (no back support, facing backward)
85 x 10
85 x 10
85 x 10
Seated Db Military Press (no back support)
30's x 10
30's x 10
30's x 10
Cable Side Laterals (no attachment, concentration on rear delts)
20 x 10 each side
20 x 10 each side
20 x 10 each side
Dual Axis Row (high pull for rear delts)
70 x 10
50 x 10
50 x 10
50 x 10
Abs
Decline Crunches
15, 15, 15
Cardio
Treadmill (varying inclines)
2 miles, 19:50
385 calories burnt
Went light and fast on shoulders today. All rest periods between sets did not exceed 30 seconds. Also got in a short jog at the end.
Shoulders
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
Close Grip Bb Military Press on the Smith (no back support, facing forward)
95 x 10
95 x 8
95 x 8
95 x 8
Bb Military Press Behind the Neck on the Smith (no back support, facing backward)
85 x 10
85 x 10
85 x 10
Seated Db Military Press (no back support)
30's x 10
30's x 10
30's x 10
Cable Side Laterals (no attachment, concentration on rear delts)
20 x 10 each side
20 x 10 each side
20 x 10 each side
Dual Axis Row (high pull for rear delts)
70 x 10
50 x 10
50 x 10
50 x 10
Abs
Decline Crunches
15, 15, 15
Cardio
Treadmill (varying inclines)
2 miles, 19:50
385 calories burnt
7/15/10 Thursday 6:15AM
Hit chest with one other training partner today round robin. Had to go really fast because I was pressed for time.
Db Flat Bench
50's x 15
75's x 12
100's x 8
100's x 6
80's x 8
Incline Db Press (increasing and decreasing incline)
50's x 10 (20%)
50's x 10 (30%)
50's x 10 (45%)
50's x 10 (60%)
50's x 8 (70%)
50's x 8 (80%)
50's x 10 (70%)
50's x 10 (60%)
50's x 10 (45%)
50's x 8 (30%)
Decline Bb Bench
135 x 10
*didn't like the position so switched to machine
Decline Hammer Strength Press
70 each side x 12
70 each side x 10
Cable Flys (varying angles)
50 x 15 high
60 x 12 high
50 x 12 mid/high
50 x 12 mid/high
50 x 12 level
Hit chest with one other training partner today round robin. Had to go really fast because I was pressed for time.
Db Flat Bench
50's x 15
75's x 12
100's x 8
100's x 6
80's x 8
Incline Db Press (increasing and decreasing incline)
50's x 10 (20%)
50's x 10 (30%)
50's x 10 (45%)
50's x 10 (60%)
50's x 8 (70%)
50's x 8 (80%)
50's x 10 (70%)
50's x 10 (60%)
50's x 10 (45%)
50's x 8 (30%)
Decline Bb Bench
135 x 10
*didn't like the position so switched to machine
Decline Hammer Strength Press
70 each side x 12
70 each side x 10
Cable Flys (varying angles)
50 x 15 high
60 x 12 high
50 x 12 mid/high
50 x 12 mid/high
50 x 12 level
7/16/10 Friday 6:30AM
Today was just supposed to be a run day only but I had to hit some weights just a lil. Got a real short exercise in for upper back and bi's.
Back & Bi's
Wide Grip Cable Pulldowns Superset with Alternating Db Curls
130 x 12
130 x 12,
160 x 8, 40's x 6
160 x 8, 40's x 6
Single Arm Db Rows Superset with Alternating Db Hammer Curls
60's x 8, 40's x 6
60's x 8, 40's x 6
Alternating Db Curls (burn sets)
25's x 10
25's x 8
Cardio
Treadmill
3.1 miles, 30 min
550 calories burnt
Today was just supposed to be a run day only but I had to hit some weights just a lil. Got a real short exercise in for upper back and bi's.
Back & Bi's
Wide Grip Cable Pulldowns Superset with Alternating Db Curls
130 x 12
130 x 12,
160 x 8, 40's x 6
160 x 8, 40's x 6
Single Arm Db Rows Superset with Alternating Db Hammer Curls
60's x 8, 40's x 6
60's x 8, 40's x 6
Alternating Db Curls (burn sets)
25's x 10
25's x 8
Cardio
Treadmill
3.1 miles, 30 min
550 calories burnt
How to keep a good training journal?
I'm starting a new training routine tomorrow, because i want to but to also get a friend to go to the gym also. how to i keep a simple but effective training journal? with progress diet and exercises etc? thanks in advance
I'm starting a new training routine tomorrow, because i want to but to also get a friend to go to the gym also. how to i keep a simple but effective training journal? with progress diet and exercises etc? thanks in advance
7/17/10 Saturday 10:30AM
Contemplated making this a rest day for about an hour in bed after I woke up and then eventually came to my senses....and glad I did! Had a great workout. Felt a little depleted once I got to my running and wanted to quit about 15 minutes in, but stuck with it....feel great, now off to the State Fair with the fam.
Shoulders
Bb Military Press on the Smith
95 x 15
95 x 15
145 x 7
145 x 7
165 x 3
95 x 10
Bb Upright Rows Compounded with Db Side Laterals
95 x 10, 17.5's x 10
95 x 10, 17.5's x 10
95 x 8, 17.5's x 8
Bb Military Press Behind th Neck (no smith)
95 x 10
95 x 10
95 x 10
95 x 8
Cable Side Laterals (no attachment, targeting rear delts)
20 x 10 each side
20 x 10 each side
25 x 8 each side
25 x 8 each side
Abs
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Lying Leg Raises
6, 6, 6
Low Plank Static Holds
1 min hold, 30 sec rest
1 min hold, 30 sec rest
1 min hold
Cardio
Treadmill
35 min, 3.5 miles
577 calories burnt
Contemplated making this a rest day for about an hour in bed after I woke up and then eventually came to my senses....and glad I did! Had a great workout. Felt a little depleted once I got to my running and wanted to quit about 15 minutes in, but stuck with it....feel great, now off to the State Fair with the fam.
Shoulders
Bb Military Press on the Smith
95 x 15
95 x 15
145 x 7
145 x 7
165 x 3
95 x 10
Bb Upright Rows Compounded with Db Side Laterals
95 x 10, 17.5's x 10
95 x 10, 17.5's x 10
95 x 8, 17.5's x 8
Bb Military Press Behind th Neck (no smith)
95 x 10
95 x 10
95 x 10
95 x 8
Cable Side Laterals (no attachment, targeting rear delts)
20 x 10 each side
20 x 10 each side
25 x 8 each side
25 x 8 each side
Abs
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Lying Leg Raises
6, 6, 6
Low Plank Static Holds
1 min hold, 30 sec rest
1 min hold, 30 sec rest
1 min hold
Cardio
Treadmill
35 min, 3.5 miles
577 calories burnt