Workout Journal of Matt Z

Matt Z · Post by **Matt Z** » Wed Oct 18, 2006 7:45 am

Yesterday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps

Wide-grip Chin-up
1) 6 reps
2) 6 reps
3) 6 reps

Incline T-bar Row
1) _90 lbs for 12 reps
2) 160 lbs for 08 reps
3) 165 lbs for 08 reps

BICEPS
EZ-bar Rev. Curl
1) 50 lbs+bar for 08 reps
2) 70 lbs+bar for 08 reps
3) 80 lbs+bar for 08 reps

Preacher Curl
1) 50 lbs+bar for 05 reps
2) 40 lbs+bar for 08 reps
3) 40 lbs+bar for 08 reps

Matt Z · Post by **Matt Z** » Tue Oct 24, 2006 7:39 am

Yesterday's Workout:

CHEST
Barbell Bench Press
X

Incline Barbell Press
X

DELTS
Seated Dumbbell Press
1) 45 lbsx2 for 12 reps
2) 65 lbsx2 for 05 reps
3) 75 lbsx2 for 05 reps
4) 85 lbsx2 for 05 reps

Dumbbell Lateral
1) 30 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 lbsx2 for 12 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 45 lbsx2 for 12 reps
3) 45 lbsx2 for 12 reps

ABS/OBLIQUES
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 13 reps

Dumbbell Side Bend
1) 45 lbs for 25 reps ea.
2) 45 lbs for 25 reps ea.

Matt Z · Post by **Matt Z** » Tue Oct 24, 2006 7:41 am

I skipped benching yesterday, since I got to the gym late and didn't have time for my full workout. Meanwhile, I didn't want to skip delts since I missed shoulders last week.

Matt Z · Post by **Matt Z** » Tue Oct 31, 2006 7:34 am

I was kind of a bum last week and only got in one workout (not including a 2hr hike I did on Sunday). This week I'm back on track though.

Matt Z · Post by **Matt Z** » Tue Oct 31, 2006 7:43 am

Yesterday's Workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 225 lbs for 10 reps (close-grip)

Incline Barbell Press (close-grip)
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 205 lbs for 05 reps

DELTOIDS
Seated Dumbbell Press
1) 55 lbsx2 for 08 reps
2) 75 lbsx2 for 05 reps
3) 75 lbsx2 for 05 reps

Dumbbell Lateral
1) 25 lbsx2 for 12 reps
2) 25 lbsx2 for 12 reps
3) 25 lbsx2 for 12 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 45 lbsx2 for 12 reps
3) 45 lbsx2 for 12 reps

ABS/OBLIQUES
Vertical Leg Raise
1) 15 reps
2) 15 reps

Dumbbell Side Bend
1) 45 lbs for 25 reps ea.
2) 45 lbs for 25 reps ea.

Matt Z · Post by **Matt Z** » Wed Nov 01, 2006 10:04 am

Yesterday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 275 lbs for 08 reps
4) 285 lbs for 08 reps

Curl-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

Seated Cable Row
1) 150 lbs for 12 reps
2) 190 lbs for 12 reps
3) 190 lbs for 12 reps

TRAPS
Barbell Shrug
1) 225 lbs for 12 reps
2) 245 lbs for 08 reps
3) 260 lbs for 08 reps

Prone Incline Shrug
1) 75 lbsx2 for 08 reps
2) 85 lbsx2 for 08 reps
3) 85 lbsx2 for 08 reps

FOREARMS
Standing Wrist Curl
1) 85 lbs for 15 reps
2) 95 lbs for 15 reps
3) 95 lbs for 15 reps

Barbell Reverse Curl
1) 65 lbs for 12 reps
2) 65 lbs for 12 reps
3) 65 lbs for 12 reps

Matt Z · Post by **Matt Z** » Fri Nov 03, 2006 11:56 am

Yesterday's Workout:

BICEPS and TRICEPS
EZ-bar Preacher Curl
1) 30 lbs for 12 reps
2) 40 lbs for 12 reps
3) 40 lbs for 12 reps
superset with
Barbell Extension
1) 30 lbs for 12 reps
2) 40 lbs for 12 reps
3) 40 lbs for 12 reps

DB Hammer Curl
1) 40 lbsx2 for 08 reps
2) 40 lbsx2 for 10 reps
3) 40 lbsx2 for 10 reps
superset with
Bench Dips
1) 15 reps
2) 15 reps
3) 15 reps

Cable Curl
1) 80 lbs for 12 reps
2) 80 lbs for 12 reps
3) 80 lbs for 12 reps
superset with
Rope Pressdown
1) 30 lbs for 15 reps
2) 30 lbs for 15 reps
3) 30 lbs for 15 reps

ABS/OBLIQUES
Vertical Leg Raise
1) 15 reps
2) 15 reps

Dumbbell Side Bend
1) 40 lbs for 25 reps ea.
2) 40 lbs for 25 reps ea.

Matt Z · Post by **Matt Z** » Tue Nov 07, 2006 8:48 am

I've been pretty sick lately with a bad soar throat/head cold. In fact, I even called off work yesterday. Meanwhile, I missed training legs on Friday and chest, delts and abs/obliques on Monday. Anyway, I'm finally starting to feel a little better, and I'm hoping to start lifting again later this week, depending on how I feel.

Matt Z · Post by **Matt Z** » Fri Nov 10, 2006 7:13 pm

I did an abreviated leg workout today, picking up where I left off last week.

QUADS/GLUTES
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 04 reps
4) 295 lbs for 03 reps

HAMSTRINGS
Straight-leg Deadlift
1) 190 lbs for 08 reps
2) 260 lbs for 05 reps
3) 290 lbs for 04 reps

Matt Z · Post by **Matt Z** » Tue Nov 14, 2006 9:06 am

Yesterday's Workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 03 reps
5) 250 lbs for 05 reps**

Incline Barbell Press
1) 190 lbs for 05 reps
2) 230 lbs for 03 reps
3) 215 lbs for 05 reps **

DELTOIDS
Seated Dumbbell Press
1) 70 lbsx2 for 05 reps
2) 85 lbsx2 for 04 reps
3) 55 lbsx2 for 08 reps*

Dumbbell Lateral
1) 25 lbsx2 for 12 reps
2) 40 lbsx2 for 10 reps
3) 40 lbsx2 for 10 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 50 lbsx2 for 10 reps
3) 50 lbsx2 for 10 reps

** = close-grip
* = alternating

Matt Z · Post by **Matt Z** » Wed Nov 15, 2006 10:01 am

Yesterday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps

Curl-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

Close-grip Pull-down
1) 170 lbs for 08 reps
2) 200 lbs for 08 reps
3) 200 lbs for 08 reps

TRAPS
Barbell Shrug
1) 225 lbs for 08 reps
2) 275 lbs for 08 reps
3) 275 lbs for 08 reps

FOREARMS
Standing Wrist Curl
1) 100 lbs for 15 reps
2) 100 lbs for 12 reps
3) 110 lbs for 12 reps

Matt Z · Post by **Matt Z** » Fri Nov 17, 2006 10:37 am

Yesterday's Workout:

BICEPS AND TRICEPS
EZ-bar Barbell Curl
1) 50 lbs+bar for 08 reps
2) 70 lbs+bar for 08 reps
3) 70 lbs+bar for 08 reps
Super-set with
EZ-bar Barbell Extension
1) 50 lbs+bar for 12 reps
2) 70 lbs+bar for 08 reps
3) 50 lbs+bar for 12 reps

Prone Incline Curl
1) 40 lbsx2 for 08 reps
2) 40 lbsx2 for 08 reps
3) 35 lbsx2 for 08 reps
Super-set with
Dumbbell Extension
1) 50 lbs for 12 reps
2) 65 lbs for 12 reps
3) 55 lbs for 12 reps

Hammer Curl
1) 40 lbsx2 for 08 reps
2) 45 lbsx2 for 08 reps
3) 45 lbsx2 for 08 reps
Super-set with
Bench Dip
1) 12 reps
2) 15 reps
3) 15 reps

Matt Z · Post by **Matt Z** » Sun Nov 19, 2006 10:45 am

Yesterday's Workout:

QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 285 lbs for 03 reps
5) 285 lbs for 03 reps

Barbell Lunge
1) 95 lbs for 05 reps ea.
2) 95 lbs for 05 reps ea.
3) 95 lbs for 05 reps ea.

HAMSTRINGS
Straight-leg Deadlift
1) 225 lbs for 08 reps
2) 275 lbs for 05 reps
3) 300 lbs for 05 reps

Prone Leg Curl
1) 180 lbs for 08 reps
2) 200 lbs for 08 reps
3) 200 lbs for 08 reps

Matt Z · Post by **Matt Z** » Tue Nov 21, 2006 11:01 am

Yesterday's Workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps

Incline Barbell Press (CG)
1) 185 lbs for 08 reps
2) 215 lbs for 05 reps
3) 225 lbs for 04 reps

DELTS
Alternate DB Press
1) 50 lbsx2 for 08 reps
2) 60 lbsx2 for 05 reps
3) 65 lbsx2 for 05 reps

Dumbbell Lateral
1) 25 lbsx2 for 12 reps
2) 35 lbsx2 for 10 reps
3) 35 lbsx2 for 10 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 45 lbsx2 for 12 reps
3) 45 lbsx2 for 12 reps

Matt Z · Post by **Matt Z** » Wed Nov 22, 2006 10:32 am

Yesterday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 295 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps

Curl -grip Chin-up
1) 5 reps
2) 5 reps
3) 4 reps

Dumbbell Row
1) 75 lbs for 08 reps ea.
2) 85 lbs for 08 reps ea.
3) 85 lbs for 08 reps ea.

TRAPS
Barbell Shrug
1) 225 lbs for 08 reps
2) 275 lbs for 08 reps
3) 275 lbs for 08 reps

Prone Incline Shrug
1) 85 lbsx2 for 08 reps
2) 85 lbsx2 for 08 reps
3) 65 lbsx2 for 08 reps

FOREARMS
Standing Wrist Curl
1) 70 lbs for 15 reps
2) 90 lbs for 15 reps
3) 90 lbs for 15 reps

Reverse Wrist Curl
1) ~20 lbs for 15 reps
2) ~20 lbs for 15 reps
3) ~20 lbs for 15 reps