Workout Journal of Matt Z
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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.
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.
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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.
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.
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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.
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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
-
- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
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
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