Workout Journal of Matt Z

Matt Z · Post by **Matt Z** » Wed Nov 22, 2006 2:15 pm

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

Matt Z · Post by **Matt Z** » Sat Nov 25, 2006 10:23 am

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

Matt Z · Post by **Matt Z** » Tue Nov 28, 2006 9:58 am

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

Matt Z · Post by **Matt Z** » Wed Nov 29, 2006 11:01 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 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

Matt Z · Post by **Matt Z** » Mon Dec 04, 2006 2:08 pm

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

Matt Z · Post by **Matt Z** » Mon Dec 04, 2006 2:10 pm

I skipped training training legs last week since my knees have been feeling a little funny lately. They've been cracking a lot and at times a little soar, both of which may be the result of the Barbell Lunges I've been doing.

Matt Z · Post by **Matt Z** » Mon Dec 04, 2006 8:31 pm

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

Matt Z · Post by **Matt Z** » Wed Dec 06, 2006 11:27 am

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

Matt Z · Post by **Matt Z** » Thu Dec 07, 2006 1:10 pm

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

Matt Z · Post by **Matt Z** » Sun Dec 10, 2006 1:56 pm

Yesterday'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

HAMSTRINGS
Straight-leg Deadlift
1) 230 lbs for 05 reps
2) 280 lbs for 05 reps
3) 290 lbs for 04 reps

Matt Z · Post by **Matt Z** » Mon Dec 11, 2006 12:52 pm

I had to do a short leg workout on Saturday, since my gym closed at 7:00 PM instead of 8:00 PM. For some reason, they have different hours in December than they do the rest of the year.

Matt Z · Post by **Matt Z** » Tue Dec 12, 2006 12:29 pm

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

Matt Z · Post by **Matt Z** » Fri Dec 15, 2006 11:40 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) 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

Matt Z · Post by **Matt Z** » Fri Dec 15, 2006 12:19 pm

I trained legs a day early this week, since my wife is graduating from grad school today.

Matt Z · Post by **Matt Z** » Mon Dec 18, 2006 11:17 am

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)