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:
NEW WORKOUT SCHEDUAL
WORKOUT # 1
Barbell Bench Press 4-5 sets/1-12 reps
Incline Barbell Press 3 sets/1-12 reps
Alternate DB Press 3 sets/5-12 reps
Dumbbell Lateral 3 sets/10-12 reps
Bent-over Lateral 3 sets/10-12 reps
Vertical Leg Raise 3 sets/15-25 reps
Dumbbell Side Raise 3 sets/15-25 reps
WORKOUT # 2
45-degree Barbell Row 4-5 sets/3-12 reps
Curl-grip Chin-up 3 sets/3-12 reps
Incline T-bar Row 3 sets/8-12 reps
Barbell Shrug 3 sets/8-12 reps
Standing Wrist Curl 3 sets/12-15 reps
Reverse Wrist Curl 3 sets/12-15 reps
WORKOUT # 3
EZ-bar Reverse Curl 3 sets/8-12 reps
Alternate DB Curl 3 sets/8-12 reps
BB Preacher Curl 3 sets/8-12 reps
Lying BB Extension 3 sets/10-12 reps
Bench Dip 3 sets/10-12 reps
Dumbbell Kickback 3 sets/10-12 reps
Vertical Leg Raise 3 sets/15-25 reps
Dumbbell Side Raise 3 sets/15-25 reps
WORKOUT # 4
Barbell Squat (high-bar) 4-5 sets/1-12 reps
Barbell Lunge 3 sets/5-12 reps
Straight-leg Deadlift 3 sets/5-12 reps
Prone Leg Curl 3 sets/8-12 reps
Leg Press Calf Raise 3 sets/15-20 reps
Seated Calf Raise 3 sets/15-20 reps
WORKOUT # 1
Barbell Bench Press 4-5 sets/1-12 reps
Incline Barbell Press 3 sets/1-12 reps
Alternate DB Press 3 sets/5-12 reps
Dumbbell Lateral 3 sets/10-12 reps
Bent-over Lateral 3 sets/10-12 reps
Vertical Leg Raise 3 sets/15-25 reps
Dumbbell Side Raise 3 sets/15-25 reps
WORKOUT # 2
45-degree Barbell Row 4-5 sets/3-12 reps
Curl-grip Chin-up 3 sets/3-12 reps
Incline T-bar Row 3 sets/8-12 reps
Barbell Shrug 3 sets/8-12 reps
Standing Wrist Curl 3 sets/12-15 reps
Reverse Wrist Curl 3 sets/12-15 reps
WORKOUT # 3
EZ-bar Reverse Curl 3 sets/8-12 reps
Alternate DB Curl 3 sets/8-12 reps
BB Preacher Curl 3 sets/8-12 reps
Lying BB Extension 3 sets/10-12 reps
Bench Dip 3 sets/10-12 reps
Dumbbell Kickback 3 sets/10-12 reps
Vertical Leg Raise 3 sets/15-25 reps
Dumbbell Side Raise 3 sets/15-25 reps
WORKOUT # 4
Barbell Squat (high-bar) 4-5 sets/1-12 reps
Barbell Lunge 3 sets/5-12 reps
Straight-leg Deadlift 3 sets/5-12 reps
Prone Leg Curl 3 sets/8-12 reps
Leg Press Calf Raise 3 sets/15-20 reps
Seated Calf Raise 3 sets/15-20 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
Friday's Workout:
QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 305 lbs for 02 reps
Barbell Lunge
1) _95 lbs for 05 reps ea.
2) 115 lbs for 05 reps ea.
3) 115 lbs for 05 reps ea.
HAMSTRINGS
Straight-leg Deadlift
1) 230 lbs for 08 reps
2) 280 lbs for 05 reps
3) 285 lbs for 05 reps
Prone Leg Curl
1) 180 lbs for 08 reps
2) 200 lbs for 08 reps
3) 150 lbs for 08 reps
CALVES
Leg Press Calf Raise
1) 450 lbs for 15 reps
2) 540 lbs for 15 reps
3) 540 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 230 lbs for 15 reps
QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 305 lbs for 02 reps
Barbell Lunge
1) _95 lbs for 05 reps ea.
2) 115 lbs for 05 reps ea.
3) 115 lbs for 05 reps ea.
HAMSTRINGS
Straight-leg Deadlift
1) 230 lbs for 08 reps
2) 280 lbs for 05 reps
3) 285 lbs for 05 reps
Prone Leg Curl
1) 180 lbs for 08 reps
2) 200 lbs for 08 reps
3) 150 lbs for 08 reps
CALVES
Leg Press Calf Raise
1) 450 lbs for 15 reps
2) 540 lbs for 15 reps
3) 540 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 230 lbs for 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:
CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 01 rep
4) 295 lbs for 01 rep
5) 315 lbs for 01 rep
6) 335 lbs for 01 rep
Incline Barbell Press (close-grip)
1) 205 lbs for 5 reps
2) 245 lbs for 1 rep
3) 260 lbs for 1 rep
DELTOIDS
One-arm DB Press
1) 60 lbs for 05 reps ea.
2) 65 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.
Dumbbell Lateral
1) 30 lbsx2 for 12 reps
2) 40 lbsx2 for 10 reps
3) 40 lbsx2 for 10 reps
Bent-over Lateral
1) 50 lbsx2 for 10 reps
2) 50 lbsx2 for 10 reps
3) 50 lbsx2 for 10 reps
CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 01 rep
4) 295 lbs for 01 rep
5) 315 lbs for 01 rep
6) 335 lbs for 01 rep
Incline Barbell Press (close-grip)
1) 205 lbs for 5 reps
2) 245 lbs for 1 rep
3) 260 lbs for 1 rep
DELTOIDS
One-arm DB Press
1) 60 lbs for 05 reps ea.
2) 65 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.
Dumbbell Lateral
1) 30 lbsx2 for 12 reps
2) 40 lbsx2 for 10 reps
3) 40 lbsx2 for 10 reps
Bent-over Lateral
1) 50 lbsx2 for 10 reps
2) 50 lbsx2 for 10 reps
3) 50 lbsx2 for 10 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:
BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 275 lbs for 03 reps
4) 315 lbs for 03 reps
5) 335 lbs for 03 reps
Curl-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
Incline T-bar Row
1) 135 lbs for 08 reps
2) 160 lbs for 08 reps
3) 160 lbs for 08 reps
TRAPS
Barbell Shrug
1) 225 lbs for 08 reps
2) 275 lbs for 08 reps
3) 300 lbs for 05 reps
FOREARMS
Standing Wrist Curl
1) 70 lbs for 15 reps
2) 80 lbs for 12 reps
3) 80 lbs for 15 reps
BB Reverse Curl
1) 70 lbs for 12 reps
2) 70 lbs for 12 reps
3) 70 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 03 reps
4) 315 lbs for 03 reps
5) 335 lbs for 03 reps
Curl-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
Incline T-bar Row
1) 135 lbs for 08 reps
2) 160 lbs for 08 reps
3) 160 lbs for 08 reps
TRAPS
Barbell Shrug
1) 225 lbs for 08 reps
2) 275 lbs for 08 reps
3) 300 lbs for 05 reps
FOREARMS
Standing Wrist Curl
1) 70 lbs for 15 reps
2) 80 lbs for 12 reps
3) 80 lbs for 15 reps
BB Reverse Curl
1) 70 lbs for 12 reps
2) 70 lbs for 12 reps
3) 70 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:
Thursday's Workout:
BICEPS & TRICEPS
Alternate Dumbbell Curl
1) lbsx2 for reps
2) lbsx2 for reps
3) lbsx2 for reps
Superset With
Lying BB Extension
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps
Prone Incline Curl
1) lbsx2 for reps
2) lbsx2 for reps
3) lbsx2 for reps
Superset With
Dumbbell Extension
1) lbs for 12 reps
2) 75 lbs for 12 reps
3) 75 lbs for 12 reps
DB Hammer Curl
1) lbsx2 for reps
2) lbsx2 for reps
3) lbsx2 for reps
Superset With
Bench Dip
1) 15 reps
2) 15 reps
3) 15 reps
BICEPS & TRICEPS
Alternate Dumbbell Curl
1) lbsx2 for reps
2) lbsx2 for reps
3) lbsx2 for reps
Superset With
Lying BB Extension
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps
Prone Incline Curl
1) lbsx2 for reps
2) lbsx2 for reps
3) lbsx2 for reps
Superset With
Dumbbell Extension
1) lbs for 12 reps
2) 75 lbs for 12 reps
3) 75 lbs for 12 reps
DB Hammer Curl
1) lbsx2 for reps
2) lbsx2 for reps
3) lbsx2 for reps
Superset With
Bench Dip
1) 15 reps
2) 15 reps
3) 15 reps
Last edited by Matt Z on Mon Dec 04, 2006 2:20 pm, edited 1 time in total.
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
Today's Workout:
CHEST
Barbell Bench Press (close-grip)
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 05 reps
5) 265 lbs for 05 reps
Incline Barbell Press (close-grip)
1) 185 lbs for 05 reps
2) 225 lbs for 05 reps
3) 240 lbs for 05 reps
DELTOIDS
One-arm DB Press
1) 65 lbs for 05 reps ea.
2) 70 lbs for 05 reps ea.
3) 70 lbs for 05 reps ea.
Dumbbell Lateral
1) 35 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 lbsx2 for 12 reps
Bent-over Lateral
1) 50 lbsx2 for 12 reps
2) 50 lbsx2 for 12 reps
3) 45 lbsx2 for 12 reps
CHEST
Barbell Bench Press (close-grip)
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 05 reps
5) 265 lbs for 05 reps
Incline Barbell Press (close-grip)
1) 185 lbs for 05 reps
2) 225 lbs for 05 reps
3) 240 lbs for 05 reps
DELTOIDS
One-arm DB Press
1) 65 lbs for 05 reps ea.
2) 70 lbs for 05 reps ea.
3) 70 lbs for 05 reps ea.
Dumbbell Lateral
1) 35 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 lbsx2 for 12 reps
Bent-over Lateral
1) 50 lbsx2 for 12 reps
2) 50 lbsx2 for 12 reps
3) 45 lbsx2 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:
BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 255 lbs for 12 reps
4) 260 lbs for 12 reps
Curl-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
Incline T-bar Row
1) 135 lbs for 08 reps
2) 135 lbs for 08 reps
3) 135 lbs for 08 reps
TRAPS
Barbell Shrug
1) 280 lbs for 05 reps
2) 300 lbs for 05 reps
3) 320 lbs for 05 reps
BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 255 lbs for 12 reps
4) 260 lbs for 12 reps
Curl-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
Incline T-bar Row
1) 135 lbs for 08 reps
2) 135 lbs for 08 reps
3) 135 lbs for 08 reps
TRAPS
Barbell Shrug
1) 280 lbs for 05 reps
2) 300 lbs for 05 reps
3) 320 lbs for 05 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
Today's Workout:
BICEPS AND TRICEPS
EZ-bar Reverse Curl
1) 50 lbs+bar for 12 reps
2) 70 lbs+bar for 08 reps
3) 80 lbs+bar for 05 reps
Incline Dumbbell Curl
1) 45 lbsx2 for 08 reps
2) 55 lbsx2 for 02 reps
3) 50 lbsx2 for 05 reps
Superset with
Barbell Extension
1) 20 lbs+bar for 12 reps
2) 40 lbs+bar for 12 reps
3) 60 lbs+bar for 08 reps
EZ-bar Preacher Curl
1) 30 lbs+bar for 12 reps
2) 40 lbs+bar for 08 reps
3) 50 lbs+bar for 08 reps
Superset with
Bench Dip
1) 15 reps
2) 15 reps
3) 15 reps
BICEPS AND TRICEPS
EZ-bar Reverse Curl
1) 50 lbs+bar for 12 reps
2) 70 lbs+bar for 08 reps
3) 80 lbs+bar for 05 reps
Incline Dumbbell Curl
1) 45 lbsx2 for 08 reps
2) 55 lbsx2 for 02 reps
3) 50 lbsx2 for 05 reps
Superset with
Barbell Extension
1) 20 lbs+bar for 12 reps
2) 40 lbs+bar for 12 reps
3) 60 lbs+bar for 08 reps
EZ-bar Preacher Curl
1) 30 lbs+bar for 12 reps
2) 40 lbs+bar for 08 reps
3) 50 lbs+bar for 08 reps
Superset with
Bench Dip
1) 15 reps
2) 15 reps
3) 15 reps
-
- 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) 285 lbs for 05 reps
5) 285 lbs for 05 reps
Incline Barbell Press (close-grip)
1) 205 lbs for 05 reps
2) 245 lbs for 02 reps
3) 225 lbs for 05 reps
DELTOIDS
One-arm DB Press
1) 65 lbs for 05 reps ea.
2) 75 lbs for 04 reps ea.
3) 70 lbs for 05 reps ea.
Dumbbell Lateral
1) 35 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 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) 285 lbs for 05 reps
5) 285 lbs for 05 reps
Incline Barbell Press (close-grip)
1) 205 lbs for 05 reps
2) 245 lbs for 02 reps
3) 225 lbs for 05 reps
DELTOIDS
One-arm DB Press
1) 65 lbs for 05 reps ea.
2) 75 lbs for 04 reps ea.
3) 70 lbs for 05 reps ea.
Dumbbell Lateral
1) 35 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 lbsx2 for 12 reps
-
- 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) 275 lbs for 05 reps
5) 275 lbs for 05 reps
HAMSTRINGS
Straight-leg Deadlift
1) 230 lbs for 05 reps
2) 280 lbs for 05 reps
3) 290 lbs for 05 reps
Prone Leg Curl
1) 150 lbs for 12 reps
2) 180 lbs for 12 reps
3) 180 lbs for 12 reps
CALVES
Standing Calf Raise
1) 270 lbs for 15 reps
2) 360 lbs for 15 reps
3) 450 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 250 lbs for 15 reps
QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps
HAMSTRINGS
Straight-leg Deadlift
1) 230 lbs for 05 reps
2) 280 lbs for 05 reps
3) 290 lbs for 05 reps
Prone Leg Curl
1) 150 lbs for 12 reps
2) 180 lbs for 12 reps
3) 180 lbs for 12 reps
CALVES
Standing Calf Raise
1) 270 lbs for 15 reps
2) 360 lbs for 15 reps
3) 450 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 250 lbs for 15 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
Today's Workout:
CHEST/DELTS
Barbell Bench Press (regular-grip)
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 315 lbs for 02 reps
Incline Barbell Press (close-grip)
1) 225 lbs for 01 rep
2) 255 lbs for 01 rep
3) 265 lbs for 01 rep
One-arm DB Press
1) 65 lbs for 08 reps ea.
2) 65 lbs for 08 reps ea.
3) 65 lbs for 08 reps ea.
TRICEPS
Cable Extension
1) 40 lbs for 15 reps
2) 60 lbs for 12 reps
3) 50 lbs for 12 reps
Cable Pressdown
1) 30 lbs for 12 reps
2) 30 lbs for 12 reps
3) 20 lbs for 12 reps (dropset)
CHEST/DELTS
Barbell Bench Press (regular-grip)
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 315 lbs for 02 reps
Incline Barbell Press (close-grip)
1) 225 lbs for 01 rep
2) 255 lbs for 01 rep
3) 265 lbs for 01 rep
One-arm DB Press
1) 65 lbs for 08 reps ea.
2) 65 lbs for 08 reps ea.
3) 65 lbs for 08 reps ea.
TRICEPS
Cable Extension
1) 40 lbs for 15 reps
2) 60 lbs for 12 reps
3) 50 lbs for 12 reps
Cable Pressdown
1) 30 lbs for 12 reps
2) 30 lbs for 12 reps
3) 20 lbs for 12 reps (dropset)