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zxe003 Training Journal
- Thread starter zxe003
- Start date
7/24/10 Saturday 8:15AM
Just lifted today...kept it light and tried something different today since I have the race tomorrow. Hit a circuit style routine, multiple muscle groups. Mostly went by feel today.
Incline Db Press
50's x 15
80's x 10
80's x 10
80's x 10
Cable Flys
50 each side x 10
50 each side x 10
50 each side x 10
Arnold Presses Compounded with Db Upright Rows
40's x 8, 40's x 6
40's x 8, 40's x 6
Db Side Laterals
22.5's x 8
22.5's x 8
22.5's x 8
Dual Axis Row
90 x 12
110 x 10
Standing Alternating Db Curls
35's x 8
35's x 6
25's x 10
Db Hammer Curls
25's x 10
25's x 10
Standing EZ Bar Overhead Tricep Extensions
65 x 15
75 x 10
Db Kickbacks
15's x 10
15's x 10
Just lifted today...kept it light and tried something different today since I have the race tomorrow. Hit a circuit style routine, multiple muscle groups. Mostly went by feel today.
Incline Db Press
50's x 15
80's x 10
80's x 10
80's x 10
Cable Flys
50 each side x 10
50 each side x 10
50 each side x 10
Arnold Presses Compounded with Db Upright Rows
40's x 8, 40's x 6
40's x 8, 40's x 6
Db Side Laterals
22.5's x 8
22.5's x 8
22.5's x 8
Dual Axis Row
90 x 12
110 x 10
Standing Alternating Db Curls
35's x 8
35's x 6
25's x 10
Db Hammer Curls
25's x 10
25's x 10
Standing EZ Bar Overhead Tricep Extensions
65 x 15
75 x 10
Db Kickbacks
15's x 10
15's x 10
7/29/10 Thursday 6:30AM
First workout since running the SF Marathon 5K on Sunday....energy felt low so kept it real low key. Didn't have much time beause I woke up late.
Chest
Inclining to Declining Flat Bench Db Press
55's x 15 (flat)
80's x 10 (flat)
70's x 10 (30% incline)
60's x 10 (45% incline)
60's x 10 (30% incline)
55's x 10 (flat)
Cardio
Treadmill (Run/Walk 6min on, 2 min off)
30 min, 3.12 miles
531 calories burnt
First workout since running the SF Marathon 5K on Sunday....energy felt low so kept it real low key. Didn't have much time beause I woke up late.
Chest
Inclining to Declining Flat Bench Db Press
55's x 15 (flat)
80's x 10 (flat)
70's x 10 (30% incline)
60's x 10 (45% incline)
60's x 10 (30% incline)
55's x 10 (flat)
Cardio
Treadmill (Run/Walk 6min on, 2 min off)
30 min, 3.12 miles
531 calories burnt
7/30/10 Friday 6:45AM
Woke up so late almost didn't go in, but even though I didn't have much time I figured something was better than nothing.
Back
Wide Grip Cable Pulldowns
140 x 10
150 x 10
150 x 8
150 x 8
T-Bar Rows
135 x 10
170 x 6
170 x 6
135 x 10
Compound Row Machine
180 x 10
200 x 8
200 x 8
Bi's
Standing Alternating Db Curls
30's x 10
30's x 10
30's x 10
Machine Preacher Curls (close grip)
60 x 10
60 x 10
60 x 10
Woke up so late almost didn't go in, but even though I didn't have much time I figured something was better than nothing.
Back
Wide Grip Cable Pulldowns
140 x 10
150 x 10
150 x 8
150 x 8
T-Bar Rows
135 x 10
170 x 6
170 x 6
135 x 10
Compound Row Machine
180 x 10
200 x 8
200 x 8
Bi's
Standing Alternating Db Curls
30's x 10
30's x 10
30's x 10
Machine Preacher Curls (close grip)
60 x 10
60 x 10
60 x 10
7/31/10 Saturday 10:30AM
Shoulders
Bb Military Press on the Smith
95 x 15
115 x 12
135 x 10
155 x 10
Bb Military Press on the Smith (Behind the Neck)
115 x 5
95 x 10
95 x 10
95 x 10
Bb Upright Rows
95 x 10
95 x 10
95 x 10
Arnold Presses Compounded with Db Side Laterals
25's x 12, 17.5's x 10 (x2)
Cable Side Laterals (no attachment targeting rear delts)
20 x 8 each side (x2)
Triceps
Cable Tricep Pushdowns
60 x 15
70 x 12
80 x 10
90 x 10
Seated Alternating Db Overhead Extensions
17.5's x 10
17.5's x 10
Single Arm Reverse Grip Cable Pushdowns
30 x 12
30 x 12
Abs
Seated Oblique Twists with Blocks
10 left, 10 right (x8)
Cardio
Treadmill Walk/Run with Steep Inclines (6on/2off)
30 minutes, 2.75 miles
460 calories burnt
Shoulders
Bb Military Press on the Smith
95 x 15
115 x 12
135 x 10
155 x 10
Bb Military Press on the Smith (Behind the Neck)
115 x 5
95 x 10
95 x 10
95 x 10
Bb Upright Rows
95 x 10
95 x 10
95 x 10
Arnold Presses Compounded with Db Side Laterals
25's x 12, 17.5's x 10 (x2)
Cable Side Laterals (no attachment targeting rear delts)
20 x 8 each side (x2)
Triceps
Cable Tricep Pushdowns
60 x 15
70 x 12
80 x 10
90 x 10
Seated Alternating Db Overhead Extensions
17.5's x 10
17.5's x 10
Single Arm Reverse Grip Cable Pushdowns
30 x 12
30 x 12
Abs
Seated Oblique Twists with Blocks
10 left, 10 right (x8)
Cardio
Treadmill Walk/Run with Steep Inclines (6on/2off)
30 minutes, 2.75 miles
460 calories burnt
8/2/10 Monday 6:30AM
Back
Wide Grip Pull-ups
BW x 5
Wide Grip Pulldowns
150 x 10
170 x 8
190 x 6
Wide Grip Pull-ups
BW x 3
Single Arm Db Rows
65's x 10
75's x 8
75's x 8
Dual Axis Row Machine
130 x 12
150 x 10
170 x 8
Compound Row Machine
205 x 8
205 x 8
205 x 8
Legs
Bb Squats
135 x 10 (x5)
Back
Wide Grip Pull-ups
BW x 5
Wide Grip Pulldowns
150 x 10
170 x 8
190 x 6
Wide Grip Pull-ups
BW x 3
Single Arm Db Rows
65's x 10
75's x 8
75's x 8
Dual Axis Row Machine
130 x 12
150 x 10
170 x 8
Compound Row Machine
205 x 8
205 x 8
205 x 8
Legs
Bb Squats
135 x 10 (x5)
8/4/10 Wednesday 10:15AM
Good workout overall, had a little tweak in my left shoulder so had to take it easier than I would've like to on chest.
Chest
Db Flat Bench
60's x 15
80's x 10
100's x 3* (shoulder started bothering me)
80's x 10
80's x 8
Incline Bb Bench
155 x 8
155 x 8
155 x 8
Incline Db Flys
40's x 10
40's x 10
40's x 10
Cable Flys
45 each side x 15
55 each side x 10
Cable Front Raises
40 x 10
50 x 8
Abs/Obliques
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Side Plank Static Holds Compounded with Half Plank Static Holds
30 sec left, 30 sec right, 30 sec half plank
(x2)
Cardio
Treadmill Run/Walk Varying Inclines (6on/2off)
45 minutes, 4.47 miles
770 calories burnt
Good workout overall, had a little tweak in my left shoulder so had to take it easier than I would've like to on chest.
Chest
Db Flat Bench
60's x 15
80's x 10
100's x 3* (shoulder started bothering me)
80's x 10
80's x 8
Incline Bb Bench
155 x 8
155 x 8
155 x 8
Incline Db Flys
40's x 10
40's x 10
40's x 10
Cable Flys
45 each side x 15
55 each side x 10
Cable Front Raises
40 x 10
50 x 8
Abs/Obliques
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Side Plank Static Holds Compounded with Half Plank Static Holds
30 sec left, 30 sec right, 30 sec half plank
(x2)
Cardio
Treadmill Run/Walk Varying Inclines (6on/2off)
45 minutes, 4.47 miles
770 calories burnt
8/7/10 Saturday 7:30AM
One of my main training partners is moving back to the East Coast and wanted to hit chest today, so I hit it again. Felt fine but my left shoulder started acting up again. I adjusted and worked through it though.
Chest
Db Flat Bench
55's x 15
80's x 10
105's x 5
105's x 3
105's x 4 *shoulder felt tweaked here
90's x 7
90's x 6
75's x 10
Incline Bb Press
135 x 10
155 x 8
155 x 5
Decline Hammer Strength Press
90 each side x 10
90 each side x 6 *shoulder fel tweaked here
70 each side x 10
Peck Deck Flys
105 x 10
150 x 6
150 x 6
165 x 5 *3 more assisted
105 x 15 *burn set
One of my main training partners is moving back to the East Coast and wanted to hit chest today, so I hit it again. Felt fine but my left shoulder started acting up again. I adjusted and worked through it though.
Chest
Db Flat Bench
55's x 15
80's x 10
105's x 5
105's x 3
105's x 4 *shoulder felt tweaked here
90's x 7
90's x 6
75's x 10
Incline Bb Press
135 x 10
155 x 8
155 x 5
Decline Hammer Strength Press
90 each side x 10
90 each side x 6 *shoulder fel tweaked here
70 each side x 10
Peck Deck Flys
105 x 10
150 x 6
150 x 6
165 x 5 *3 more assisted
105 x 15 *burn set
8/8/10 Sunday 8:30AM
Quick workout with a lot of volume...went a little heavier than usual.
Shoulders
Bb Military Press on the Smith (no back support, facing back)
95 x 10
115 x 10
155 x 8
175 x 5, *dropset 115 x 8
135 x 5, *dropset 95 x 8
115 x 6
Bb Military Press on the Smith (Behind the Neck)
95 x 8
95 x 10
95 x 10
Bb Military Press on the Smith (Close Grip, Facing Front)
95 x 10
95 x 10
95 x 10
Machine Shrugs
230 x 10
270 x 10
360 x 10
360 x 8
360 x 8
270 x 12
180 x 15
Reverse Peck Decks (palms out)
75 x 15
75 x 12
75 x 10
Quick workout with a lot of volume...went a little heavier than usual.
Shoulders
Bb Military Press on the Smith (no back support, facing back)
95 x 10
115 x 10
155 x 8
175 x 5, *dropset 115 x 8
135 x 5, *dropset 95 x 8
115 x 6
Bb Military Press on the Smith (Behind the Neck)
95 x 8
95 x 10
95 x 10
Bb Military Press on the Smith (Close Grip, Facing Front)
95 x 10
95 x 10
95 x 10
Machine Shrugs
230 x 10
270 x 10
360 x 10
360 x 8
360 x 8
270 x 12
180 x 15
Reverse Peck Decks (palms out)
75 x 15
75 x 12
75 x 10
8/11/10 Wednesday 10:00AM
Took 2 days off...felt like I needed it. Starting my week back at chest, probably gonna hit it twice in my cycle for the next few weeks.
Chest
Bb Flat Bench
135 x 15
135 x 15
185 x 6
185 x 5
185 x 5
185 x 5
185 x 6
Incline Bb Bench
135 x 10
135 x 10
135 x 10
135 x 10
Flat Bench Db Flys
40's x 8
40's x 8
40's x 8
Cable Flys
60 each side x 10
70 each side x 8
80 each side x 8
Abs
Decline Crunches
15, 15, 15
Cardio
Treadmill Run/Walk Varying Inclines (6on/2off)
3.1 miles, 30 min
500 calories burnt
Took 2 days off...felt like I needed it. Starting my week back at chest, probably gonna hit it twice in my cycle for the next few weeks.
Chest
Bb Flat Bench
135 x 15
135 x 15
185 x 6
185 x 5
185 x 5
185 x 5
185 x 6
Incline Bb Bench
135 x 10
135 x 10
135 x 10
135 x 10
Flat Bench Db Flys
40's x 8
40's x 8
40's x 8
Cable Flys
60 each side x 10
70 each side x 8
80 each side x 8
Abs
Decline Crunches
15, 15, 15
Cardio
Treadmill Run/Walk Varying Inclines (6on/2off)
3.1 miles, 30 min
500 calories burnt
8/18/10 Wednesday 12:00PM
Just came off a birthday weekend....time to get back in gear!
Chest
Bb Flat Bench
135 x 15
205 x 5
205 x 5
185 x 8
185 x 8
185 x 6
Bb Incline Bench
135 x 10
135 x 10
135 x 10
135 x 10
Db Flys Flat Bench
40's x 8
40's x 8
40's x 8
Cable Flys
55 each side x 10
60 each side x 10
60 each side x 8
Cable Front Raises (palms up)
40 x 8
40 x 8
Abs/Obliques
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Cardio
Treadmill Run/Walk 6on/2off (varying inclines Steepest setting)
2.87miles, 30min
495cal burnt
Just came off a birthday weekend....time to get back in gear!
Chest
Bb Flat Bench
135 x 15
205 x 5
205 x 5
185 x 8
185 x 8
185 x 6
Bb Incline Bench
135 x 10
135 x 10
135 x 10
135 x 10
Db Flys Flat Bench
40's x 8
40's x 8
40's x 8
Cable Flys
55 each side x 10
60 each side x 10
60 each side x 8
Cable Front Raises (palms up)
40 x 8
40 x 8
Abs/Obliques
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Cardio
Treadmill Run/Walk 6on/2off (varying inclines Steepest setting)
2.87miles, 30min
495cal burnt
8/27/10 Friday 6:30AM
It's amazing how out of shape you can feel after 2 weeks of being out of the gym consistently. Time to get super disciplined again! Just hit a quick chest workout to shock the muscles back into activity and did a real light steady jog.
Chest
Flat Bench Db Press
50's x 20
80's x 10
80's x 7
Incline Bb Press
135 x 10
135 x 10
Peck Deck Flys
120 x 10
120 x 10
Abs
Decline Sit Ups
15, 15
Cardio
Treadmill (light jog)
30min., 2.87 miles
515 calories burnt
It's amazing how out of shape you can feel after 2 weeks of being out of the gym consistently. Time to get super disciplined again! Just hit a quick chest workout to shock the muscles back into activity and did a real light steady jog.
Chest
Flat Bench Db Press
50's x 20
80's x 10
80's x 7
Incline Bb Press
135 x 10
135 x 10
Peck Deck Flys
120 x 10
120 x 10
Abs
Decline Sit Ups
15, 15
Cardio
Treadmill (light jog)
30min., 2.87 miles
515 calories burnt
8/30/10 Monday 6:30AM
My main focus this cycle is to improve my cardio and endurance so I'm going to be spending less time lifting and more time running. I'll never eliminate weights all together, but the sessions are definitely going to be more abbreviated like today.
Shoulders
Bb Military Press
115 x 10
115 x 10
135 x 8
135 x 6
Bb Military Press Behind the Neck
115 x 6
95 x 8
95 x 8
Bb Upright Rows
95 x 10
95 x 10
95 x 10
Cardio
Treadmill (Steady Jog)
30 min, 3.12 miles
542 calories burnt
My main focus this cycle is to improve my cardio and endurance so I'm going to be spending less time lifting and more time running. I'll never eliminate weights all together, but the sessions are definitely going to be more abbreviated like today.
Shoulders
Bb Military Press
115 x 10
115 x 10
135 x 8
135 x 6
Bb Military Press Behind the Neck
115 x 6
95 x 8
95 x 8
Bb Upright Rows
95 x 10
95 x 10
95 x 10
Cardio
Treadmill (Steady Jog)
30 min, 3.12 miles
542 calories burnt
8/31/10 Tuesday 6:30AM
Did a 8/1 interval run/walk through the hills this morning. Didn't push it, took it real easy through some of the steeper hills. Slower pace than I planned for but felt good overall.
Cardio
Run/Walk through Hills 8/1 intervals
3.38 miles, 38:58 min
436 calories burnt
Did a 8/1 interval run/walk through the hills this morning. Didn't push it, took it real easy through some of the steeper hills. Slower pace than I planned for but felt good overall.
Cardio
Run/Walk through Hills 8/1 intervals
3.38 miles, 38:58 min
436 calories burnt
9/1/10 Wednesday 11:00AM
Screwed up today! Worked out too soon after a big breakfast and paid for it. Felt sluggish all through lifting and at 18 minutes into running got bad stomach cramps. Switched up the run to a slow paced run/walk with hill intervals on the steepest incline. Got thru it all and felt great afterwards, just sucked during.
Biceps/Triceps
Machine Preacher Curls
60 x 15
70 x 12
70 x 10
Cable Tricep Pushdowns
70 x 20
90 x 10
90 x 10
Alternating Db Curls Superset with Single Arm Overhead Db Extensions
32.5's x 10, 32.5's x 6
32.5's x 10, 22.5's x 10
32.5's x 10, 22.5's x 10
Db Hammer Curls Superset with Db Kickbacks
35's x 6, 17.5's x 8
35's x 6, 17.5's x 8
Obliques
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Cardio
Treadmill Hill Work (18 min run then 6/2 intervals, steep inclines)
40 min, 3.48 miles
633 calories burnt
Screwed up today! Worked out too soon after a big breakfast and paid for it. Felt sluggish all through lifting and at 18 minutes into running got bad stomach cramps. Switched up the run to a slow paced run/walk with hill intervals on the steepest incline. Got thru it all and felt great afterwards, just sucked during.
Biceps/Triceps
Machine Preacher Curls
60 x 15
70 x 12
70 x 10
Cable Tricep Pushdowns
70 x 20
90 x 10
90 x 10
Alternating Db Curls Superset with Single Arm Overhead Db Extensions
32.5's x 10, 32.5's x 6
32.5's x 10, 22.5's x 10
32.5's x 10, 22.5's x 10
Db Hammer Curls Superset with Db Kickbacks
35's x 6, 17.5's x 8
35's x 6, 17.5's x 8
Obliques
Seated Oblique Twists with Blocks
10 left, 10 right (x5)
Cardio
Treadmill Hill Work (18 min run then 6/2 intervals, steep inclines)
40 min, 3.48 miles
633 calories burnt