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
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Today's workout.
CHEST
Incline Barbell Press
1.) 135 lbs for 12 reps
2.) 185 lbs for 08 reps
3.) 225 lbs for 03 reps
4.) 245 lbs for 02 reps
5.) 135 lbs for 12 reps
Parallel Bar Dips
1.) 08 reps
2.) 08 reps
3.) 08 reps
TRICEPS
Dumbbell Extension
1.) 20 lbs for 12 reps ea.
2.) 25 lbs for 12 reps ea.
3.) 25 lbs for 12 reps ea.
Dumbbell Kickback
1.) 20 lbs for 12 reps ea.
2.) 20 lbs for 12 reps ea.
3.) 20 lbs for 12 reps ea.
ABS/OBLIQUES
Hanging Rev. Crunch
1.) 15 reps
2.) 15 reps
3.) 15 reps
Dumbbell Side Bend
1.) 45 lbs for 25 reps ea.
2.) 45 lbs for 25 reps ea.
3.) 45 lbs for 25 reps ea.
CHEST
Incline Barbell Press
1.) 135 lbs for 12 reps
2.) 185 lbs for 08 reps
3.) 225 lbs for 03 reps
4.) 245 lbs for 02 reps
5.) 135 lbs for 12 reps
Parallel Bar Dips
1.) 08 reps
2.) 08 reps
3.) 08 reps
TRICEPS
Dumbbell Extension
1.) 20 lbs for 12 reps ea.
2.) 25 lbs for 12 reps ea.
3.) 25 lbs for 12 reps ea.
Dumbbell Kickback
1.) 20 lbs for 12 reps ea.
2.) 20 lbs for 12 reps ea.
3.) 20 lbs for 12 reps ea.
ABS/OBLIQUES
Hanging Rev. Crunch
1.) 15 reps
2.) 15 reps
3.) 15 reps
Dumbbell Side Bend
1.) 45 lbs for 25 reps ea.
2.) 45 lbs for 25 reps ea.
3.) 45 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
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I was pretty tired this morning and I haven't done Barbell Squats or Standard Deadlifts in a while, so I went light on both.
QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps
4) 250 lbs for 03 reps
Standard Deadlift
1) 135 lbs for 12 reps
2) 225 lbs for 03 reps
3) 255 lbs for 03 reps
HAMSTRINGS
Seated Leg Curl
1) 150 lbs for 12 reps
2) 150 lbs for 12 reps
3) 150 lbs for 12 reps
Prone Leg Curl
1) 100 lbs for 12 reps
2) 120 lbs for 12 reps
3) 120 lbs for 12 reps
CALVES
Standing Calf Raise
1) 180 lbs for 15 reps
2) 270 lbs for 15 reps
3) 300 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 20 reps
2) 180 lbs for 20 reps
3) 180 lbs for 20 reps
QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps
4) 250 lbs for 03 reps
Standard Deadlift
1) 135 lbs for 12 reps
2) 225 lbs for 03 reps
3) 255 lbs for 03 reps
HAMSTRINGS
Seated Leg Curl
1) 150 lbs for 12 reps
2) 150 lbs for 12 reps
3) 150 lbs for 12 reps
Prone Leg Curl
1) 100 lbs for 12 reps
2) 120 lbs for 12 reps
3) 120 lbs for 12 reps
CALVES
Standing Calf Raise
1) 180 lbs for 15 reps
2) 270 lbs for 15 reps
3) 300 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 20 reps
2) 180 lbs for 20 reps
3) 180 lbs for 20 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
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Good workout today. I felt pretty strong from start to finish.
DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 165 lbs for 08 reps
4) 175 lbs for 08 reps
Dumbbell Lateral
1) 30 lbs x 2 for 12 reps
2) 40 lbs x 2 for 10 reps
3) 40 lbs x 2 for 10 reps
Bent-over Lateral
1) 30 lbs x 2 for 12 reps
2) 40 lbs x 2 for 10 reps
3) 40 lbs x 2 for 10 reps
TRAPS
Smith Machine Shrug
1) _90 lbs for 12 reps
2) 180 lbs for 08 reps
3) 200 lbs for 08 reps
Dumbbell Shrug
1) 50 lbs x 2 for 12 reps
2) 75 lbs x 2 for 12 reps
3) 75 lbs x 2 for 12 reps
ABS/OBLIQUES
Hanging Rev. Crunch
1) 15 reps
2) 15 reps
3) 15 reps
Dumbbell Side Bend
1) 45 lbs for 25 reps ea.
2) 45 lbs for 25 reps ea.
3) 45 lbs for 25 reps ea.
DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 165 lbs for 08 reps
4) 175 lbs for 08 reps
Dumbbell Lateral
1) 30 lbs x 2 for 12 reps
2) 40 lbs x 2 for 10 reps
3) 40 lbs x 2 for 10 reps
Bent-over Lateral
1) 30 lbs x 2 for 12 reps
2) 40 lbs x 2 for 10 reps
3) 40 lbs x 2 for 10 reps
TRAPS
Smith Machine Shrug
1) _90 lbs for 12 reps
2) 180 lbs for 08 reps
3) 200 lbs for 08 reps
Dumbbell Shrug
1) 50 lbs x 2 for 12 reps
2) 75 lbs x 2 for 12 reps
3) 75 lbs x 2 for 12 reps
ABS/OBLIQUES
Hanging Rev. Crunch
1) 15 reps
2) 15 reps
3) 15 reps
Dumbbell Side Bend
1) 45 lbs for 25 reps ea.
2) 45 lbs for 25 reps ea.
3) 45 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
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Yesterday's workout.
BACK
Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
One-arm Cable Row
1) 100 lbs for 08 reps ea.
2) 110 lbs for 08 reps ea.
3) 120 lbs for 08 reps ea.
Incline T-bar Row
1) _90 lbs for 08 reps
2) 135 lbs for 08 reps
3) 135 lbs for 08 reps
BICEPS
Alt. Dumbbell Curl
1) 35 lbs x 2 for 08 reps
2) 45 lbs x 2 for 08 reps
3) 40 lbs x 2 for 08 reps
Prone Incline Curl
1) 20 lbs x 2 for 12 reps
2) 20 lbs x 2 for 12 reps
3) 20 lbs x 2 for 12 reps
FOREARMS
Standing Wrist Curl
1) 65 lbs for 15 reps
2) 85 lbs for 15 reps
3) 95 lbs for 12 reps
Reverse Wrist Curl
1) 15 lbs x 2 for 15 reps
2) ~25 lbs for 15 reps
3) ~25 lbs for 15 reps
BACK
Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
One-arm Cable Row
1) 100 lbs for 08 reps ea.
2) 110 lbs for 08 reps ea.
3) 120 lbs for 08 reps ea.
Incline T-bar Row
1) _90 lbs for 08 reps
2) 135 lbs for 08 reps
3) 135 lbs for 08 reps
BICEPS
Alt. Dumbbell Curl
1) 35 lbs x 2 for 08 reps
2) 45 lbs x 2 for 08 reps
3) 40 lbs x 2 for 08 reps
Prone Incline Curl
1) 20 lbs x 2 for 12 reps
2) 20 lbs x 2 for 12 reps
3) 20 lbs x 2 for 12 reps
FOREARMS
Standing Wrist Curl
1) 65 lbs for 15 reps
2) 85 lbs for 15 reps
3) 95 lbs for 12 reps
Reverse Wrist Curl
1) 15 lbs x 2 for 15 reps
2) ~25 lbs for 15 reps
3) ~25 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.
QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
Sled Hack Squat
1) 90 lbs for 08 reps
2) X
3) X
Leg Extension
1) 105 lbs for 12 reps
2) 120 lbs for 12 reps
3) 135 lbs for 12 reps
HAMSTRINGS
Romanian Deadlift
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 205 lbs for 08 reps
Prone Leg Curl
1) 100 lbs for 12 reps
2) 130 lbs for 12 reps
3) 130 lbs for 12 reps
QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
Sled Hack Squat
1) 90 lbs for 08 reps
2) X
3) X
Leg Extension
1) 105 lbs for 12 reps
2) 120 lbs for 12 reps
3) 135 lbs for 12 reps
HAMSTRINGS
Romanian Deadlift
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 205 lbs for 08 reps
Prone Leg Curl
1) 100 lbs for 12 reps
2) 130 lbs for 12 reps
3) 130 lbs for 12 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
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I'm beginning to question the logic of performing Sled Hack Squats following Barbell Squats, since the two movements are so similar. Perhaps I should try another exercise like leg presses, lunges or step-ups. Meanwhile, I don't really like the two Leg Extension machines at my new gym, so I'm thinking of doing Sissy Squats instead.
Also, I'm thinking of supersetting some of my leg exercises. For example, I might try the following:
Barbell Squats
???
super-set with
Romanian Deadlifts
Sissy Squats
super-set with
Prone Leg Curls
Also, I'm thinking of supersetting some of my leg exercises. For example, I might try the following:
Barbell Squats
???
super-set with
Romanian Deadlifts
Sissy Squats
super-set with
Prone Leg Curls
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
Good shoulder workout today:
DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 12 reps
3) 165 lbs for 08 reps
4) 185 lbs for 08 reps
5) 135 lbs for 08 reps
Dumbbell Lateral
1) 25 lbs x 2 for 12 reps
2) 35 lbs x 2 for 12 reps
3) 35 lbs x 2 for 12 reps
Bent-over Lateral
1) 40 lbs x 2 for 12 reps
2) 40 lbs x 2 for 12 reps
3) 40 lbs x 2 for 12 reps
TRAPS
Seated Dumbbell Shrug
1) 55 lbs x 2 for 12 reps
2) 55 lbs x 2 for 12 reps
3) 55 lbs x 2 for 12 reps
Prone Incline Shrug
1) 45 lbs x 2 for 12 reps
2) 45 lbs x 2 for 12 reps
3) 45 lbs x 2 for 12 reps
ABS/OBLIQUES
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 15 reps
Twisting Crunch
1) 10 reps each side (alternating)
2) 15 reps each side
3) 15 reps each side
As usual, I finished up with some stretching.
PS.) On my last set of push presses I was going for speed with a weight well below my 8RM.
DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 12 reps
3) 165 lbs for 08 reps
4) 185 lbs for 08 reps
5) 135 lbs for 08 reps
Dumbbell Lateral
1) 25 lbs x 2 for 12 reps
2) 35 lbs x 2 for 12 reps
3) 35 lbs x 2 for 12 reps
Bent-over Lateral
1) 40 lbs x 2 for 12 reps
2) 40 lbs x 2 for 12 reps
3) 40 lbs x 2 for 12 reps
TRAPS
Seated Dumbbell Shrug
1) 55 lbs x 2 for 12 reps
2) 55 lbs x 2 for 12 reps
3) 55 lbs x 2 for 12 reps
Prone Incline Shrug
1) 45 lbs x 2 for 12 reps
2) 45 lbs x 2 for 12 reps
3) 45 lbs x 2 for 12 reps
ABS/OBLIQUES
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 15 reps
Twisting Crunch
1) 10 reps each side (alternating)
2) 15 reps each side
3) 15 reps each side
As usual, I finished up with some stretching.
PS.) On my last set of push presses I was going for speed with a weight well below my 8RM.
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
This morning's workout.
BACK
Smith Machine Row
1) _90 lbs for 12 reps
2) 140 lbs for 12 reps
3) 180 lbs for 08 reps
4) 140 lbs for 12 reps
Curl-grip Chin-up
1) 3 reps
2) 3 reps
3) 3 reps
Incline T-bar Row
1) _45 lbs for 12 reps
2) _90 lbs for 08 reps
3) 135 lbs for 08 reps
BICEPS
Incline Dumbbell Curl
1) 35 lbs x 2 for 12 reps
2) 40 lbs x 2 for 12 reps
Prone Incline Curl
1) 25 lbs x 2 for 12 reps
2) 25 lbs x 2 for 12 reps
I skipped forearms, since I overslept a little.
BACK
Smith Machine Row
1) _90 lbs for 12 reps
2) 140 lbs for 12 reps
3) 180 lbs for 08 reps
4) 140 lbs for 12 reps
Curl-grip Chin-up
1) 3 reps
2) 3 reps
3) 3 reps
Incline T-bar Row
1) _45 lbs for 12 reps
2) _90 lbs for 08 reps
3) 135 lbs for 08 reps
BICEPS
Incline Dumbbell Curl
1) 35 lbs x 2 for 12 reps
2) 40 lbs x 2 for 12 reps
Prone Incline Curl
1) 25 lbs x 2 for 12 reps
2) 25 lbs x 2 for 12 reps
I skipped forearms, since I overslept a little.
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
- Contact:
I don't think I'm going to keep doing Smith Machine Rows. The bar of the smith machine at my gym is thicker than standard, which wouldn't be so bad, except that it's also pretty much smooth. Combine that with my stubby fingers and it becomes hard to hold onto even moderate weights.
Anyway, I think I'm gonna try doing Barbell Rows and use wrist straps just for that one exercise. I may even try a reverse grip.
Anyway, I think I'm gonna try doing Barbell Rows and use wrist straps just for that one exercise. I may even try a reverse grip.
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
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Until recently I always tried to perform Bent-over Laterals with the same weight and reps as regular Dumbbell Laterals (although I could always do somewhat more on the former). My thinking at the time was that I wanted my side and rear deltoids to be proportional. However, I realize now that I should be doing considerably more on Bent-over laterals, since the rear delts work in opposition to the front delts and pectorals.