Workout Journal of Matt Z
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
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- Deific Wizard of Sagacity
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I noticed that my actual strength was pretty good, but my muscular endurance fell off sharply. This is pretty normal for me following a layoff and should be back to normal in a week or two.
Also, at the end of my workout, I tried doing a few hang cleans and hang snatches with an empty bar just for the hell of it. My form was admitedly pretty poor, but still much better than I'd expected (I have almost no experience with Olympic type lifts).
Anyway, I'm thinking of adding either the Hang Clean/Press or the Hang Snatch (or possibly both) to my program for shoulders. Meanwhile, I'm gonna drop Seated Military Presses, since I don't like the shoulder press bench at my new gym.
Also, at the end of my workout, I tried doing a few hang cleans and hang snatches with an empty bar just for the hell of it. My form was admitedly pretty poor, but still much better than I'd expected (I have almost no experience with Olympic type lifts).
Anyway, I'm thinking of adding either the Hang Clean/Press or the Hang Snatch (or possibly both) to my program for shoulders. Meanwhile, I'm gonna drop Seated Military Presses, since I don't like the shoulder press bench at my new gym.
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- Deific Wizard of Sagacity
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On Friday night I trained legs. My workout was a follows.
GLUTES/QUADS
Sled Hack Squat
1.) _90 lbs for 08 reps
2.) 180 lbs for 08 reps
3.) 230 lbs for 03 reps
HAMSTRINGS
Romanian Deadlift
1.) 135 lbs for 08 reps
2.) 185 lbs for 08 reps
3.) 205 lbs for 08 reps
Seated Leg Curl
1.) _90 lbs for 12 reps
2.) 150 lbs for 12 reps
Prone Leg Curl
1.) _70 lbs for 15 reps
2.) 100 lbs for 15 reps
I was running late so I skipped calves. Also, liked the hack squat machine at my new gym. I'm going to start using it on a regular basis.
GLUTES/QUADS
Sled Hack Squat
1.) _90 lbs for 08 reps
2.) 180 lbs for 08 reps
3.) 230 lbs for 03 reps
HAMSTRINGS
Romanian Deadlift
1.) 135 lbs for 08 reps
2.) 185 lbs for 08 reps
3.) 205 lbs for 08 reps
Seated Leg Curl
1.) _90 lbs for 12 reps
2.) 150 lbs for 12 reps
Prone Leg Curl
1.) _70 lbs for 15 reps
2.) 100 lbs for 15 reps
I was running late so I skipped calves. Also, liked the hack squat machine at my new gym. I'm going to start using it on a regular basis.
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- Deific Wizard of Sagacity
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This morning, I trained delts, traps and abs/obliques. My workout was as follows:
DELTS
Hang Clean and Press
1.) 45 lbs for 08 reps
2.) 65 lbs for 08 reps
3.) 85 lbs for 08 reps
4.) 95 lbs for 08 reps
Hang Snatch
1.) 45 lbs for 08 reps
2.) 45 lbs for 08 reps
3.) 55 lbs for 05 reps
4.) 65 lbs for 05 reps
Dumbbell Lateral
1.) 35 lbs x 2 for 10 reps
2.) 35 lbs x 2 for 10 reps
Prone Incline Laterals
1.) 30 lbs x 2 for 10 reps
2.) 30 lbs x 2 for 10 reps
TRAPS
Barbell Shrug
1.) 135 lbs for 12 reps
2.) 225 lbs for 08 reps
3.) 225 lbs for 08 reps
Prone Incline Shrug
1.) 55 lbs x 2 for 12 reps
2.) 60 lbs x 2 for 10 reps
DELTS
Hang Clean and Press
1.) 45 lbs for 08 reps
2.) 65 lbs for 08 reps
3.) 85 lbs for 08 reps
4.) 95 lbs for 08 reps
Hang Snatch
1.) 45 lbs for 08 reps
2.) 45 lbs for 08 reps
3.) 55 lbs for 05 reps
4.) 65 lbs for 05 reps
Dumbbell Lateral
1.) 35 lbs x 2 for 10 reps
2.) 35 lbs x 2 for 10 reps
Prone Incline Laterals
1.) 30 lbs x 2 for 10 reps
2.) 30 lbs x 2 for 10 reps
TRAPS
Barbell Shrug
1.) 135 lbs for 12 reps
2.) 225 lbs for 08 reps
3.) 225 lbs for 08 reps
Prone Incline Shrug
1.) 55 lbs x 2 for 12 reps
2.) 60 lbs x 2 for 10 reps
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- Deific Wizard of Sagacity
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This morning I trained back, biceps and forearms. My workout was as follows:
BACK
Curl-grip Chins
1.) 5 reps for
2.) 4 reps for
3.) 4 reps for
Lever Pull-down
1.) _70 lbs for 08 reps each arm
2.) _90 lbs for 08 reps each arm
3.) _90 lbs x 2 for 06 reps
Lever Row
1.) _70 lbs x 2 for 08 reps
2.) _90 lbs x 2 for 08 reps
3.) 100 lbs x 2 for 08 reps
BICEPS
Alt. Dumbbell Curl
1.) 25 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 08 reps
3.) 40 lbs x 2 for 08 reps
Incline Dumbbell Curl
1.) 25 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 10 reps
Concentration Curl
1.) 25 lbs for 10 reps each arm
2.) 25 lbs for 10 reps each arm
FOREARMS
Standing Wrist Curl
1.) 75 lbs for 15 reps
2.) 85 lbs for 15 reps
3.) 85 lbs for 15 reps
Reverse Wrist Curl
1.) 35 lbs? for 15 reps
2.) 35 lbs? for 15 reps
BACK
Curl-grip Chins
1.) 5 reps for
2.) 4 reps for
3.) 4 reps for
Lever Pull-down
1.) _70 lbs for 08 reps each arm
2.) _90 lbs for 08 reps each arm
3.) _90 lbs x 2 for 06 reps
Lever Row
1.) _70 lbs x 2 for 08 reps
2.) _90 lbs x 2 for 08 reps
3.) 100 lbs x 2 for 08 reps
BICEPS
Alt. Dumbbell Curl
1.) 25 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 08 reps
3.) 40 lbs x 2 for 08 reps
Incline Dumbbell Curl
1.) 25 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 10 reps
Concentration Curl
1.) 25 lbs for 10 reps each arm
2.) 25 lbs for 10 reps each arm
FOREARMS
Standing Wrist Curl
1.) 75 lbs for 15 reps
2.) 85 lbs for 15 reps
3.) 85 lbs for 15 reps
Reverse Wrist Curl
1.) 35 lbs? for 15 reps
2.) 35 lbs? for 15 reps
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- Deific Wizard of Sagacity
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I'm also thinking of alternating some of my single-joint auxiliary exercises. For example, instead of doing 3-4 sets of Alt. Dumbbell Curls, 2 sets of Incline Dumbbell Curls and 2 sets of Concentration Curls, each time I train biceps, I could do 3 sets each of Alt. Dumbbell Curls and Alt. Hammer Curls one week and 3 sets each of Incline Dumbbell Curls and Concentration Curls the next. This way I can include even more variety in my workouts, while saving some time.
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- Deific Wizard of Sagacity
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Friday, 06/02/06
CHEST
Incline Barbell Press
1.) 135 lbs for 12 reps
2.) 185 lbs for 08 reps
3.) 205 lbs for 08 reps
4.) 205 lbs for 06 reps
Barbell Bench Press
1.) 135 lbs for 08 reps
2.) 185 lbs for 08 reps
3.) 225 lbs for 06 reps
TRICEPS
Close-grip Bench Press
1.) 135 lbs for 08 reps
2.) 135 lbs for 08 reps
3.) 135 lbs for 08 reps
Cable Extension
1.) 60 lbs for 12 reps
2.) 50 lbs for 12 reps
Cable Pressdown
1.) 30 lbs for 12 reps
2.) 30 lbs for 12 reps
ABS/OBLIQUES
Hanging Rev. Crunch
1.) 15 reps
2.) 15 reps
Swiss Ball Crunch
1.) 15 reps
2.) 15 reps
Dumbbell Side Bend
1.) 45 lbs for 25 reps ea.
2.) 45 lbs for 25 reps ea.
CHEST
Incline Barbell Press
1.) 135 lbs for 12 reps
2.) 185 lbs for 08 reps
3.) 205 lbs for 08 reps
4.) 205 lbs for 06 reps
Barbell Bench Press
1.) 135 lbs for 08 reps
2.) 185 lbs for 08 reps
3.) 225 lbs for 06 reps
TRICEPS
Close-grip Bench Press
1.) 135 lbs for 08 reps
2.) 135 lbs for 08 reps
3.) 135 lbs for 08 reps
Cable Extension
1.) 60 lbs for 12 reps
2.) 50 lbs for 12 reps
Cable Pressdown
1.) 30 lbs for 12 reps
2.) 30 lbs for 12 reps
ABS/OBLIQUES
Hanging Rev. Crunch
1.) 15 reps
2.) 15 reps
Swiss Ball Crunch
1.) 15 reps
2.) 15 reps
Dumbbell Side Bend
1.) 45 lbs for 25 reps ea.
2.) 45 lbs for 25 reps ea.
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- Deific Wizard of Sagacity
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Unfortunately, I didn't get to train legs today (Saturday), since I had to go to a party with my wife and my gym closes early on weekends. I thought about training legs tomorrow (Sunday), but then I'd have to do Military Presses and Shrugs the day after deadlifting. Also, I could probably use the rest to get over this lousy cold.
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- Deific Wizard of Sagacity
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PS.) I've decided to drop Hang Cleans and go back to doing Standing Military Presses for two reasons. Firstly, I want to give my erectors a full week to recover after deadlifting on leg day, and secondly because the initial pull in a hang clean closely resembles a barbell upright row, an exercise that has given my trouble in the past.
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- Deific Wizard of Sagacity
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The baby kept us up most of last night, and I'm still getting over a cold, but somehow I got a really great shoulder workout this morning.
DELTS
Barbell Push Press
1.) _95 lbs for 12 reps
2.) 135 lbs for 08 reps
3.) 165 lbs for 08 reps
4.) 185 lbs for 03 reps
Dumbbell Lateral
1.) 35 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 12 reps
3.) 25 lbs x 2 for 12 reps
Bent-over Lateral
1.) 35 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 12 reps
3.) 25 lbs x 2 for 12 reps
TRAPS
Barbell Shrug
1.) 135 lbs for 12 reps
2.) 225 lbs for 08 reps
3.) 245 lbs for 08 reps
Prone Incline Shrug
1.) 40 lbs x 2 for 12 reps
2.) 40 lbs x 2 for 12 reps
3.) 60 lbs x 2 for 12 reps
PS.) I super-setted Dumbbell Laterals with Bent-over Laterals.
DELTS
Barbell Push Press
1.) _95 lbs for 12 reps
2.) 135 lbs for 08 reps
3.) 165 lbs for 08 reps
4.) 185 lbs for 03 reps
Dumbbell Lateral
1.) 35 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 12 reps
3.) 25 lbs x 2 for 12 reps
Bent-over Lateral
1.) 35 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 12 reps
3.) 25 lbs x 2 for 12 reps
TRAPS
Barbell Shrug
1.) 135 lbs for 12 reps
2.) 225 lbs for 08 reps
3.) 245 lbs for 08 reps
Prone Incline Shrug
1.) 40 lbs x 2 for 12 reps
2.) 40 lbs x 2 for 12 reps
3.) 60 lbs x 2 for 12 reps
PS.) I super-setted Dumbbell Laterals with Bent-over Laterals.
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- Deific Wizard of Sagacity
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- Joined: Tue Apr 25, 2006 1:19 pm
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Pretty good back/biceps/forearms workout today:
BACK
Wide-grip Chin
1.) 5 reps
2.) 5 reps
3.) 5 reps
Seated Cable Row
1.) 100 lbs for 12 reps
2.) 150 lbs for 12 reps
3.) 190 lbs for 12 reps
HS Machine Row
1.) _90 lbs x 2 for 08 reps
2.) 135 lbs x 2 for 04 reps
3.) 100 lbs x 2 for 08 reps
BICEPS
Alt. Dumbbell Curl
1.) 35 lbs x 2 for 08 reps
2.) 40 lbs x 2 for 08 reps
3.) 40 lbs x 2 for 08 reps
Alt. Hammer Curl
1.) 30 lbs x 2 for 08 reps
2.) 30 lbs x 2 for 12 reps
3.) 30 lbs x 2 for 12 reps
FOREARMS
Standing Wrist Curl
1.) 65 lbs for 12 reps
2.) 85 lbs for 12 reps
3.) 85 lbs for 12 reps
Reverse Wrist Curl
1.) 45 lbs for 12 reps
2.) 45 lbs for 12 reps
3.) 45 lbs for 12 reps
BACK
Wide-grip Chin
1.) 5 reps
2.) 5 reps
3.) 5 reps
Seated Cable Row
1.) 100 lbs for 12 reps
2.) 150 lbs for 12 reps
3.) 190 lbs for 12 reps
HS Machine Row
1.) _90 lbs x 2 for 08 reps
2.) 135 lbs x 2 for 04 reps
3.) 100 lbs x 2 for 08 reps
BICEPS
Alt. Dumbbell Curl
1.) 35 lbs x 2 for 08 reps
2.) 40 lbs x 2 for 08 reps
3.) 40 lbs x 2 for 08 reps
Alt. Hammer Curl
1.) 30 lbs x 2 for 08 reps
2.) 30 lbs x 2 for 12 reps
3.) 30 lbs x 2 for 12 reps
FOREARMS
Standing Wrist Curl
1.) 65 lbs for 12 reps
2.) 85 lbs for 12 reps
3.) 85 lbs for 12 reps
Reverse Wrist Curl
1.) 45 lbs for 12 reps
2.) 45 lbs for 12 reps
3.) 45 lbs for 12 reps