Workout Journal of Matt Z
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
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- Deific Wizard of Sagacity
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My latest workout schedual:
Workout # 1 (delts, traps and abs/obliques)
Barbell Push Press 4-5 sets/03-12 reps
Dumbbell Lateral 3 sets/ 10-12 reps
Bent-over Lateral 3 sets/ 10-12 reps
Dumbbell Shrug 3 sets/ 10-12 reps
Prone Incline Shrug 3 sets/ 10-12 reps
Vertical Leg Raise 3 sets/ 15-25 reps
Twisting Crunch 3 sets/ 15-25 reps
Workout # 2 (back, biceps, forearms)
Curl-grip Barbell Row 4-5 sets/05-12 reps
Curl-grip Chin-up 3 sets/ 08-12 reps
One-arm Cable Row 3 sets/ 08-12 reps
Incline Dumbbell Curl 3 sets/ 10-12 reps
Prone Incline Curl 3 sets/ 10-12 reps
Standing Wrist Curl 3 sets/ 12-15 reps
EZ-bar Rev. Curl 3 sets/ 12-15 reps
Workout # 1 (delts, traps and abs/obliques)
Barbell Push Press 4-5 sets/03-12 reps
Dumbbell Lateral 3 sets/ 10-12 reps
Bent-over Lateral 3 sets/ 10-12 reps
Dumbbell Shrug 3 sets/ 10-12 reps
Prone Incline Shrug 3 sets/ 10-12 reps
Vertical Leg Raise 3 sets/ 15-25 reps
Twisting Crunch 3 sets/ 15-25 reps
Workout # 2 (back, biceps, forearms)
Curl-grip Barbell Row 4-5 sets/05-12 reps
Curl-grip Chin-up 3 sets/ 08-12 reps
One-arm Cable Row 3 sets/ 08-12 reps
Incline Dumbbell Curl 3 sets/ 10-12 reps
Prone Incline Curl 3 sets/ 10-12 reps
Standing Wrist Curl 3 sets/ 12-15 reps
EZ-bar Rev. Curl 3 sets/ 12-15 reps
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- Deific Wizard of Sagacity
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Workout # 3 (chest, triceps and abs/obliques)
Incline Barbell Press 4-5 sets/ 03-12 reps
Parallel Bar Dip 3 sets/ 08-12 reps
Cable Crossover 3 sets/ 10-12 reps
Bent Cable Extension 3 sets/ 10-12 reps
Dumbbell Kickback 3 sets/ 10-12 reps
Vertical Leg Raise 3 sets/ 15-25 reps
Twisting Crunch 3 sets/ 15-25 reps
Workout # 4 (glutes/quads/hamstrings and calves)
Barbell Squat 4-5 sets/ 03-12 reps
Sled Leg Press 3 sets/ 08-12 reps
superset with
Romanian Deadlift 3 sets/ 8-12 reps
Sissy Squat 3 sets/ 10-12 reps
superset with
Prone Leg Curl 3 sets/ 10-12 reps
Standing Calf Raise 3 sets/ 15-20
Seated Calf Raise 3 sets/ 15-20
Incline Barbell Press 4-5 sets/ 03-12 reps
Parallel Bar Dip 3 sets/ 08-12 reps
Cable Crossover 3 sets/ 10-12 reps
Bent Cable Extension 3 sets/ 10-12 reps
Dumbbell Kickback 3 sets/ 10-12 reps
Vertical Leg Raise 3 sets/ 15-25 reps
Twisting Crunch 3 sets/ 15-25 reps
Workout # 4 (glutes/quads/hamstrings and calves)
Barbell Squat 4-5 sets/ 03-12 reps
Sled Leg Press 3 sets/ 08-12 reps
superset with
Romanian Deadlift 3 sets/ 8-12 reps
Sissy Squat 3 sets/ 10-12 reps
superset with
Prone Leg Curl 3 sets/ 10-12 reps
Standing Calf Raise 3 sets/ 15-20
Seated Calf Raise 3 sets/ 15-20
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- Deific Wizard of Sagacity
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Once I get my squat back up to where it should be, I want to start substituting standard deadlifts for squats about once a month. I think improving my squat will be the key to improving my deadlift, since the starting point (mostly glutes) is the weakpoint of my deadlift. Once the bar passes about mid-shin the hamstrings can take over (for the most part), and the lift gets much easier (for me at least).
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- Deific Wizard of Sagacity
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Notes:
* Barbell Push Presses are performed with a roughly shoulder width grip.
* Prone Incline Shrugs are performed at a high angle of incline.
* Curl-grip Barbell Rows are performed bent over at a 45-dergee angle.
* One-arm Cable Rows are performed standing at a cable crossover station.
* Incline Dumbbell Curls are performed at a high angle of incline.
* Prone Incline Curls are performed at a lower (~45) angle of incline.
* Standing Wrist Curls are performed behind-the-back.
* Parallel Bar Dips are chest dips.
* I bend over ~90-degrees one Cable Crossovers and cross my hands with each rep.
* Bent Cable Extensions are performed with a rope handle.
* Barbell Squats are high-bar style with a medium stance, going slightly bellow parallel.
* Romanian Deadlifts = Straight-back Straigt-leg Deadlift
* Standing Calf Raises are performed on a Sled Hack Squat Machine.
* Barbell Push Presses are performed with a roughly shoulder width grip.
* Prone Incline Shrugs are performed at a high angle of incline.
* Curl-grip Barbell Rows are performed bent over at a 45-dergee angle.
* One-arm Cable Rows are performed standing at a cable crossover station.
* Incline Dumbbell Curls are performed at a high angle of incline.
* Prone Incline Curls are performed at a lower (~45) angle of incline.
* Standing Wrist Curls are performed behind-the-back.
* Parallel Bar Dips are chest dips.
* I bend over ~90-degrees one Cable Crossovers and cross my hands with each rep.
* Bent Cable Extensions are performed with a rope handle.
* Barbell Squats are high-bar style with a medium stance, going slightly bellow parallel.
* Romanian Deadlifts = Straight-back Straigt-leg Deadlift
* Standing Calf Raises are performed on a Sled Hack Squat Machine.
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- Deific Wizard of Sagacity
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- Joined: Tue Apr 25, 2006 1:19 pm
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Yesterday's Workout:
CHEST
Incline Barbell Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 205 lbs for 08 reps
4) 215 lbs for 06 reps
Parallel Bar Dip
1) 12 reps
2) 10 reps
3) 10 reps
Cable Crossover
1) 50 lbs x 2 for 12 reps
2) 70 lbs x 2 for 10 reps
3) 60 lbs x 2 for 10 reps
TRICEPS
Bent Cable Extension
1) _70 lbs for 12 reps
2) _90 lbs for 12 reps
3) 100 lbs for 12 reps
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
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 15 reps
Twisting Crunch
1) 15 reps ea.
2) 15 reps ea.
3) 15 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) 215 lbs for 06 reps
Parallel Bar Dip
1) 12 reps
2) 10 reps
3) 10 reps
Cable Crossover
1) 50 lbs x 2 for 12 reps
2) 70 lbs x 2 for 10 reps
3) 60 lbs x 2 for 10 reps
TRICEPS
Bent Cable Extension
1) _70 lbs for 12 reps
2) _90 lbs for 12 reps
3) 100 lbs for 12 reps
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
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 15 reps
Twisting Crunch
1) 15 reps ea.
2) 15 reps ea.
3) 15 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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Yesterdays leg workout:
GLUTES/QUADS/HAMSTINGS
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
4) 255 lbs for 08 reps
Sled Leg Press
1) 180 lbs for 12 reps
2) 270 lbs for 08 reps
3) 360 lbs for 08 reps
super-set with
Romanian Deadlift
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 215 lbs for 08 reps
Sissy Squat
1) 12 reps
2) 12 reps
3) 12 reps
superset with
Prone Leg Curl
1) 100 lbs for 12 reps
2) 130 lbs for 12 reps
3) 150 lbs for 12 reps
Calves
Standing Calf Raise
1) 180 lbs for 15 reps
2) 270 lbs for 15 reps
3) 360 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 200 lbs for 15 reps
GLUTES/QUADS/HAMSTINGS
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
4) 255 lbs for 08 reps
Sled Leg Press
1) 180 lbs for 12 reps
2) 270 lbs for 08 reps
3) 360 lbs for 08 reps
super-set with
Romanian Deadlift
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 215 lbs for 08 reps
Sissy Squat
1) 12 reps
2) 12 reps
3) 12 reps
superset with
Prone Leg Curl
1) 100 lbs for 12 reps
2) 130 lbs for 12 reps
3) 150 lbs for 12 reps
Calves
Standing Calf Raise
1) 180 lbs for 15 reps
2) 270 lbs for 15 reps
3) 360 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 200 lbs for 15 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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My legs were still a little soar on Monday, so I put off training shoulders until today. Anyway, it payed off, because I set a new personal record on the Push Press. My workout was as follows:
DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 185 lbs for 04 reps
4) 205 lbs for 03 reps
5) 215 lbs for 03 reps
Dumbbell Lateral
1) 25 lbs x 2 for 12 reps
2) 35 lbs x 2 for 10 reps
3) 35 lbs x 2 for 10 reps
Bent-over Lateral
1) 40 lbs x 2 for 12 reps
2) 45 lbs x 2 for 12 reps
3) 45 lbs x 2 for 12 reps
TRAPS
Dumbbell Shrug
1) 55 lbs x 2 for 12 reps
2) 65 lbs x 2 for 12 reps
3) 65 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) 15 reps ea.
2) 15 reps ea.
3) 15 reps ea.
DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 185 lbs for 04 reps
4) 205 lbs for 03 reps
5) 215 lbs for 03 reps
Dumbbell Lateral
1) 25 lbs x 2 for 12 reps
2) 35 lbs x 2 for 10 reps
3) 35 lbs x 2 for 10 reps
Bent-over Lateral
1) 40 lbs x 2 for 12 reps
2) 45 lbs x 2 for 12 reps
3) 45 lbs x 2 for 12 reps
TRAPS
Dumbbell Shrug
1) 55 lbs x 2 for 12 reps
2) 65 lbs x 2 for 12 reps
3) 65 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) 15 reps ea.
2) 15 reps ea.
3) 15 reps ea.
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
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Today's workout:
BACK
Curl-grip Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 05 reps
4) 275 lbs for 05 reps
Wide-grip Barbell Row
1) 225 lbs for 08 reps
Curl-grip Chin-up
1) 3 reps
2) 3 reps
3) 3 reps
One-arm Cable Row
1) 100 lbs for 12 reps ea.
2) 110 lbs for 12 reps ea.
3) 110 lbs for 12 reps ea.
BICEPS
Incline DB Curl
1) 30 lbsx2 for 12 reps
2) 40 lbsx2 for 10 reps
3) 40 lbsx2 for 10 reps
Prone Incline Curl
1) 30 lbsx2 for 08 reps
2) 30 lbsx2 for 08 reps
3) 30 lbsx2 for 08 reps
FOREARMS
Standing Wrist Curl
1) 75 lbs for 15 reps
2) 85 lbs for 15 reps
3) 85 lbs for 12 reps
EZ-bar Rev. Curl
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps
BACK
Curl-grip Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 05 reps
4) 275 lbs for 05 reps
Wide-grip Barbell Row
1) 225 lbs for 08 reps
Curl-grip Chin-up
1) 3 reps
2) 3 reps
3) 3 reps
One-arm Cable Row
1) 100 lbs for 12 reps ea.
2) 110 lbs for 12 reps ea.
3) 110 lbs for 12 reps ea.
BICEPS
Incline DB Curl
1) 30 lbsx2 for 12 reps
2) 40 lbsx2 for 10 reps
3) 40 lbsx2 for 10 reps
Prone Incline Curl
1) 30 lbsx2 for 08 reps
2) 30 lbsx2 for 08 reps
3) 30 lbsx2 for 08 reps
FOREARMS
Standing Wrist Curl
1) 75 lbs for 15 reps
2) 85 lbs for 15 reps
3) 85 lbs for 12 reps
EZ-bar Rev. Curl
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
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I've been feeling really tired all day. Still, I think I got a pretty good workout, although I didn't lift as much as I'd hoped on Inclines.
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 01 rep
Parallel Bar Dips
1) 12 reps
2) 10 reps
3) 10 reps
TRICEPS
Dumbbell Extension
1) 20 lbs for 12 reps ea.
2) 30 lbs for 10 reps ea.
3) 30 lbs for 10 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
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 15 reps
Twisting Crunch
1) 15 reps ea.
2) 15 reps ea.
3) 15 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 01 rep
Parallel Bar Dips
1) 12 reps
2) 10 reps
3) 10 reps
TRICEPS
Dumbbell Extension
1) 20 lbs for 12 reps ea.
2) 30 lbs for 10 reps ea.
3) 30 lbs for 10 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
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 15 reps
Twisting Crunch
1) 15 reps ea.
2) 15 reps ea.
3) 15 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 leg workout. I could have gone heavier on squats, but my right groin muscle was feeling a little tight and I didn't want to push my luck.
GLUTES/QUADS
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 03 reps
4) 255 lbs for 03 reps
5) 275 lbs for 03 reps
Sled Leg Press
1) 230 lbs for 08 reps
2) 320 lbs for 08 reps
3) 410 lbs for 08 reps
HAMSTRINGS
Romanian Deadlift
1) 135 lbs for 08 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
Prone Leg Curl
1) 130 lbs for 12 reps
2) 150 lbs for 12 reps
3) 150 lbs for 12 reps
CALVES
Standing Calf Raise
1) 180 lbs for 15 reps
2) 270 lbs for 15 reps
3) 360 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 270 lbs for 15 reps
GLUTES/QUADS
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 03 reps
4) 255 lbs for 03 reps
5) 275 lbs for 03 reps
Sled Leg Press
1) 230 lbs for 08 reps
2) 320 lbs for 08 reps
3) 410 lbs for 08 reps
HAMSTRINGS
Romanian Deadlift
1) 135 lbs for 08 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
Prone Leg Curl
1) 130 lbs for 12 reps
2) 150 lbs for 12 reps
3) 150 lbs for 12 reps
CALVES
Standing Calf Raise
1) 180 lbs for 15 reps
2) 270 lbs for 15 reps
3) 360 lbs for 15 reps
Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 270 lbs for 15 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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This year I celebrated Independance Day with Barbell Rows, Chin-ups, Pull-downs and Curls. :-)
BACK
Curl-grip Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 08 reps
4) 250 lbs for 08 reps
Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
Machine Pull-down
1) 90 lbsx2 for 08 reps
2) 90 lbsx2 for 08 reps
3) 90 lbsx2 for 08 reps
BICEPS
Incline DB Curl
1) 35 lbsx2 for 12 reps
2) 45 lbsx2 for 08 reps
3) 45 lbsx2 for 08 reps
Prone Incline Curl
1) 25 lbsx2 for 12 reps
2) 30 lbsx2 for 08 reps
3) 30 lbsx2 for 08 reps
FOREARMS
Standing Wrist Curl
1) 75 lbs for 15 reps
2) 85 lbs for 12 reps
3) 85 lbs for 12 reps
EZ-bar Rev. Curl
1) 50 lbs+BB for 12 reps
2) 50 lbs+BB for 12 reps
3) 50 lbs+BB for 12 reps
BACK
Curl-grip Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 08 reps
4) 250 lbs for 08 reps
Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps
Machine Pull-down
1) 90 lbsx2 for 08 reps
2) 90 lbsx2 for 08 reps
3) 90 lbsx2 for 08 reps
BICEPS
Incline DB Curl
1) 35 lbsx2 for 12 reps
2) 45 lbsx2 for 08 reps
3) 45 lbsx2 for 08 reps
Prone Incline Curl
1) 25 lbsx2 for 12 reps
2) 30 lbsx2 for 08 reps
3) 30 lbsx2 for 08 reps
FOREARMS
Standing Wrist Curl
1) 75 lbs for 15 reps
2) 85 lbs for 12 reps
3) 85 lbs for 12 reps
EZ-bar Rev. Curl
1) 50 lbs+BB for 12 reps
2) 50 lbs+BB for 12 reps
3) 50 lbs+BB 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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In other words I'm thinking of going from this:
Mon = delts, traps, abs/obliques
Tue = back, biceps, forearms
Wed = rest
Thu = chest, triceps, abs/obliques
Fri = quads, hamstrings, calves
Sat = rest
Sun = rest
Back to this:
Mon = chest, triceps, abs/obliques
Tue = back, biceps, forearms
Wed = rest
Thu = delts, traps, abs/obliques
Fri = quads, hamstrings, calves
Sat = rest
Sun = rest
Mon = delts, traps, abs/obliques
Tue = back, biceps, forearms
Wed = rest
Thu = chest, triceps, abs/obliques
Fri = quads, hamstrings, calves
Sat = rest
Sun = rest
Back to this:
Mon = chest, triceps, abs/obliques
Tue = back, biceps, forearms
Wed = rest
Thu = delts, traps, abs/obliques
Fri = quads, hamstrings, calves
Sat = rest
Sun = rest