Workout Journal of Matt Z

[Matt Z]

Today's Workout. Monday 4/25/06 AM. Delts and Biceps.

Seated Military Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 155 lbs for 05 reps
4) 165 lbs for 05 reps
5) 175 lbs for 05 reps

Dumbbell Lateral
1) 30 lbs x 2 for 12 reps
2) 40 lbs x 2 for 12 reps

Prone Incline Lateral
1) 25 lbs x 2 for 12 reps
2) 25 lbs x 2 for 12 reps

Alt. Dumbbell Curl
1) 25 lbs x 2 for 12 reps
2) 35 lbs x 2 for 08 reps
3) 45 lbs x 2 for 08 reps

Incline Dumbbell Curl
1) 30 lbs x 2 for 12 reps
2) 30 lbs x 2 for 12 reps

Concentration Curl
1) 25 lbs for 12 reps ea.
2) 25 lbs for 12 reps ea.

I skipped abs and obliques today since I was running a little late.

[Matt Z]

PS.) Most days, I get up early and workout before work (I work 11:00 AM to 7:00 PM), but occationally I sleep in and work out in the evening after work. Soon I'll be spitching to day shift (7:00AM to 3:00PM), so then I'll be working out in the afternoon/evening all the time.

[Matt Z]

switching to day shift*

[Matt Z]

I hit a snag this week. There was a fire in my appartment building early Wednesday morning. Fortunately ,my wife and I are fine. Also our pets (a cockatiel, two geckos, two scorpions and three goldfish) survived the fire, and our appartment looks good. However, we haven't gotten the okay to move back in yet, or even been told when we'll be able to. In the meantime we're living with my wifes parents about 45-60 minutes away, I don't know when exactly I'll be able to workout again.

[Matt Z]

PS.) My wife is 8+ months pregnant, but the baby is fine.

[Matt Z]

I have some good news and some bad news. Bad news first. My wife and I are still at her parents house, so I won't be able to workout for a while (at least not with weights). The good news however is that my wife gave birth to a healthy baby boy on Monday. Although he was born about 3-4 weeks early, he was 6 lbs, 14 oz and 18" long.

[Matt Z]

More bad news. My wife called me at work today to let me know my cockatiel died. She survived the fire only to drop dead a week and a half later for no apparent reason. I'd had that bird since 8th grade.

[Matt Z]

On a lighter note, I'm thinking of changing my training split again when I finally get myself back in a gym. The new split I'm considering looks like this:

Monday: delts, traps, abs/obliques
Tuesday: back, biceps, forearms
Wednesday: rest
Thursday: chest, triceps, abs/obliques
Friday: quads, hamstrings, calves
Saturday: rest
Sunday: rest

This split is very similar to a training split I used extensively in the past. The main difference, is that in that program I trained chest and triceps on Mondays and delts and traps on Thursdays.

[Matt Z]

PS.) Rest day = no lifting. I may hike, bicycle, etc on days off from weight training, since I consider cardio active recovery.

[Matt Z]

Also, "traps" refers to upper traps (shrugs), since the middle and lower traps are targeted in my back routine (rows and pulldowns/chins).

[Matt Z]

My wife and I are moving into a new appartment. I just picked up the keys today. Anyway, once we get settled in, I want to start shopping around for a new gym.

[Matt Z]

Perhaps I can use part of my tax return to pay for a gym membership, since I should be getting that soon.

[Matt Z]

Delts, Upper Traps, Abs/obliques

Seated Military Press - 4-5 sets of 3-12 reps
Dumbbell Lateral - 2 sets of 10-12 reps
Prone Incline Lateral - 2 sets of 10-12 reps

Prone Incline Shrug - 3-4 sets of 10-12 reps
Dumbbell Shrug - 2 sets of 10-12 reps

Hanging Rev Crunch - 2 sets of 15-25 reps
Swiss Ball Crunch - 2 sets of 15-25 reps
Dumbbell Side Bend - 2 sets of 15-25 reps



Back, Biceps, Forearms

Wide-grip Chin - 3-4 sets of 3-12 reps
Lever Pull-down - 3 sets of 8-12 reps
H.S. Lever Row - 3 sets of 8-12 reps

Alt. Dumbbell Curl - 3-4 sets of 8-12 reps
Incline Dumbbell Curl - 2 sets of 10-12 reps
Concentration Curl - 2 sets of 10-12 reps

Barbell Wrist Curl - 2 sets of 12-15 reps
Reverse Wrist Curl - 2 sets of 12-15 reps
Standing Wrist Curl - 2 sets of 12-15 reps

[Matt Z]

Chest, Triceps and Abs/obliques

Incline Barbell Press - 4-5 sets of 3-12 reps
Dumbbell Bench Press - 3-4 sets of 3-12 reps

Assisted Triceps Dip - 3-4 sets of 8-12 reps
Cable Extension - 2 sets of 10-12 reps
Dumbbell Kickback - 2 sets of 10-12 reps

Hanging Rev. Cunch - 2 sets of 15-25 reps
Swiss Ball Crunch - 2 sets of 15-25 reps
Dumbbell Side Bend - 2 sets of 15-25 reps



Quads, Hamstrings, Calves

Barbell Squat - 4-5 sets of 3-12 reps

Romanian Deadlift - 3-4 sets of 08-12 reps
Seated Leg Curl - 2 sets of 10-12 reps
Prone Leg Curl - 2 sets of 10-12 reps

Leg Press Calf Raise - 3-4 sets of 15-20 reps
Seated Calf Raise - 2 sets of 15-20 reps

[Matt Z]

I FINALLY got a new gym membership on Wednesday, and started working out last night after a month-long layoff. My workout was as follows:

CHEST
Incline Barbell Press
1.) 140 lbs for 12 reps
2.) 190 lbs for 07 reps
3.) 180 lbs for 08 reps
4.) 160 lbs for 08 reps

Dumbbell Bench Press
1.) 60 lbs x 2 for 08 reps
2.) 80 lbs x 2 for 07 reps
3.) 70 lbs x 2 for 08 reps

TRICEPS
Close-grip Bench Press
1.) 135 lbs for 12 reps
2.) 135 lbs for 08 reps
3.) 135 lbs for 08 reps

Dumbbell Extension
1.) 15 lbs for 15 reps ea.
2.) 20 lbs for 12 reps ea.

Dumbbell Kickback
1.) 15 lbs for 15 reps ea.
2.) 20 lbs for 12 reps ea.