Workout Journal of Matt Z

Matt Z · Post by **Matt Z** » Wed Sep 13, 2006 7:54 pm

Yesterday's workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps

Incline Barbell Press
1) 185 lbs for 08 reps
2) 225 lbs for 05 reps
3) 225 lbs for 05 reps

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 08 reps
4) 275 lbs for 08 reps

Wide-grip Chin-up
1) 8 reps
2) 5 reps
3) 5 reps

Incline T-bar Row
1) _90 lbs for 08 reps
2) 135 lbs for 08 reps
3) 160 lbs for 08 reps

BICEPS/FOREARMS
EZ-bar Reverse Curl
1) 50 lbs+bar for 08 reps
2) 70 lbs+bar for 08 reps
3) 70 lbs+bar for 08 reps

Prone Incline Curl
1) 35 lbsx2 for 08 reps
2) 40 lbsx2 for 08 reps
3) 40 lbsx2 for 08 reps

Matt Z · Post by **Matt Z** » Fri Sep 15, 2006 7:46 am

I was in a car accident yesterday. I was stopped in traffic on my way to work at the time when a large (25-30 foot) box truck slammed into the back of my Saturn sedan and pushed me into a Chevy Blaser (SUV) stopped in front of me, which was in turn pushed into a Plymouth Voyager (minivan). Anyway, I'm fine, and so are the other 3 drivers, but my car is most likely totaled. Meanwhile, my doctor told me not to workout until at least Monday, otherwise I'd be training legs today. I guess sometimes it pays to be build like a neanderthal.

Matt Z · Post by **Matt Z** » Tue Sep 26, 2006 7:41 am

I had some very minor muscle soarness in my neck the day after the accident, but that's all. However, my wife was in the hospital for anxiety and depression all last week, so I still wasn't able to workout until yesterday. She also had a problem with her college loan money (for grad school) last week, which we've since straightened out, and we're also having computer issues right now.

PS.) The car accident was on my birthday.

Matt Z · Post by **Matt Z** » Tue Sep 26, 2006 7:43 am

Yesterday's workout:

CHEST
Barbell Bench Press
1) 140 lbs for 12 reps
2) 230 lbs for 05 reps
3) 280 lbs for 05 reps
4) 280 lbs for 05 reps

Incline Barbell Press
1) 190 lbs for 05 reps
2) 230 lbs for 05 reps
3) 230 lbs for 05 reps

TRICEPS
Close-grip Bench Press
1) 135 lbs for 08 reps
2) 185 lbs for 08 reps
3) 185 lbs for 08 reps

Dumbbell Extension
1) 20 lbs for 12 reps ea.
2) 25 lbs for 12 reps ea.
3) 20 lbs for 11 reps ea.

Matt Z · Post by **Matt Z** » Wed Sep 27, 2006 9:05 am

Yesterday's workout:

BACK
45-degree Barbell Row
1) 140 lbs for 12 reps
2) 230 lbs for 12 reps
3) 280 lbs for 05 reps
4) 300 lbs for 05 reps
5) 320 lbs for 05 reps

Wide-grip Chin-up
1) 8 reps
2) 5 reps
3) 5 reps

Incline T-bar Row
1) _90 lbs for 08 reps
2) 135 lbs for 08 reps
3) 180 lbs for 03 reps

BICEPS
EZ-bar Reverse Curl
1) 50 lbs+bar for 08 reps
2) 70 lbs+bar for 08 reps
3) 70 lbs+bar for 08 reps

Seated Dumbbell Curl
1) 45 lbsx2 for 08 reps
2) 40 lbsx2 for 08 reps
3) 35 lbsx2 for 08 reps

FOREARMS
Standing Wrist Curl
1) 85 lbs for 15 reps
2) 85 lbs for 15 reps
3) 85 lbs for 15 reps

Reverse Wrist Curl
1) ~20 lbs for 15 reps
2) ~20 lbs for 15 reps
3) ~20 lbs for 15 reps

Matt Z · Post by **Matt Z** » Fri Sep 29, 2006 8:22 am

Yesterday's Workout:

DELTS
Seated Dumbbell Press
1) 45 lbsx2 for 12 reps
2) 65 lbsx2 for 05 reps
3) 75 lbsx2 for 05 reps
4) 85 lbsx2 for 01 rep

Dumbbell Lateral
1) 35 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 25 lbsx2 for 12 reps

Bent-over Lateral
1) 40 lbsx2 for 12 reps
2) 40 lbsx2 for 12 reps
3) 40 lbsx2 for 12 reps

TRAPS
Dumbbell Shrug
1) 75 lbsx2 for 12 reps
2) 75 lbsx2 for 12 reps
3) 65 lbsx2 for 12 reps

Prone Incline Shrug
1) 45 lbsx2 for 12 reps
2) 45 lbsx2 for 12 reps
3) 45 lbsx2 for 12 reps

Matt Z · Post by **Matt Z** » Mon Oct 02, 2006 7:16 am

I ended up training legs on Saturday instead of Sunday, since I'd been fighting a bad cold all week and figured I could use a little extra rest.

Matt Z · Post by **Matt Z** » Mon Oct 02, 2006 7:25 am

Saturday'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) 285 lbs for 05 reps

Sled Leg Press
1) 360 lbs for 08 reps
2) 450 lbs for 08 reps
3) 540 lbs for 08 reps

HAMSTRINGS
Straight-leg Deadlift
1) 190 lbs for 08 reps
2) 280 lbs for 05 reps
3) 280 lbs for 05 reps

Prone Leg Curl
1) 180 lbs for 08 reps
2) 180 lbs for 08 reps
3) 180 lbs for 08 reps

CALVES
Leg Press Calf Raise
1) 360 lbs for 15 reps
2) 450 lbs for 15 reps
3) 540 lbs for 15 reps

Seated Calf Raise
1) 180 lbs for 20 reps
2) 230 lbs for 15 reps
3) 230 lbs for 15 reps

Matt Z · Post by **Matt Z** » Wed Oct 04, 2006 7:41 am

Yesterday's workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 280 lbs for 05 reps
4) 275 lbs for 05 reps

Incline Barbell Press
1) 185 lbs for 05 reps
2) 230 lbs for 05 reps
3) 225 lbs for 05 reps

DELTS
Seated Dumbbell Press
1) 65 lbsx2 for 05 reps
2) 75 lbsx2 for 05 reps
3) 75 lbsx2 for 05 reps

Dumbbell Lateral
1) 35 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 lbsx2 for 12 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 45 lbsx2 for 12 reps
3) 45 lbsx2 for 12 reps

Matt Z · Post by **Matt Z** » Mon Oct 09, 2006 8:30 am

Thursday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 280 lbs for 08 reps
4) 280 lbs for 08 reps
5) 280 lbs for 08 reps

Wide-grip Chin-up
1) 8 reps
2) 5 reps
3) 5 reps

Curl-grip Pulldown
1) 150 lbs for 08 reps
2) 200 lbs for 05 reps

Close-grip Pulldown
1) 170 lbs for 05 reps

TRAPS
Dumbbell Shrug
1) 75 lbsx2 for 12 reps
2) 80 lbsx2 for 12 reps
3) 85 lbsx2 for 08 reps

Prone Incline Shrug
1) 45 lbsx2 for 12 reps
2) 65 lbsx2 for 08 reps
3) 60 lbsx2 for 08 reps

Matt Z · Post by **Matt Z** » Mon Oct 09, 2006 8:34 am

Saturday's Workout:

QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 285 lbs for 05 reps
4) 275 lbs for 05 reps

HAMSTRINGS
Straight-leg Deadlift
1) 190 lbs for 08 reps
2) 280 lbs for 08 reps
3) 280 lbs for 06 reps

Matt Z · Post by **Matt Z** » Mon Oct 09, 2006 5:06 pm

Today's Workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 01 rep
4) 295 lbs for 01 rep
5) 315 lbs for 01 rep

Incline Barbell Press
1) 190 lbs for 05 reps
2) 230 lbs for 03 reps
3) 260 lbs for 01 rep
4) 270 lbs for 01 rep

TRICEPS
Close-grip Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps

Dumbbell Extension
1) 20 lbs for 12 reps ea.
2) 25 lbs for 12 reps ea.
3) 25 lbs for 10 reps ea.

Matt Z · Post by **Matt Z** » Wed Oct 11, 2006 7:37 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

Wide-grip Chin-up
1) 6 reps
2) 6 reps
3) 6 reps

Incline T-bar Row
1) 135 lbs for 08 reps
2) 160 lbs for 08 reps
3) 160 lbs for 08 reps

BICEPS
Reverse Curl
1) 75 lbs for 08 reps
2) 85 lbs for 08 reps
3) 95 lbs for 08 reps

Prone Incline Curl
1) 40 lbsx2 for 08 reps
2) 35 lbsx2 for 08 reps
3) 35 lbsx2 for 08 reps

FOREARMS
Standing Wrist Curl
1) 85 lbs for 15 reps
2) 85 lbs for 15 reps
3) 85 lbs for 15 reps

Reverse Wrist Curl
1) ~20 lbs for 15 reps
2) ~30 lbs for 15 reps
3) ~30 lbs for 12 reps

Matt Z · Post by **Matt Z** » Mon Oct 16, 2006 8:51 am

Friday's Workout:

QUADS/HAMSTRINGS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 01 reps
4) 315 lbs for 01 reps
5) 350 lbs for 01 reps

Standard Deadlift
1) 275 lbs for 01 reps
2) 325 lbs for 01 reps
3) 365 lbs for 01 reps

Sled Leg Press
1) 450 lbs for 08 reps
2) 540 lbs for 08 reps
3) 590 lbs for 08 reps

Prone Leg Curl
1) 150 lbs for 08 reps
2) 200 lbs for 08 reps
3) 200 lbs for 08 reps

CALVES
Leg Press Calf Raise
1) 450 lbs for 15 reps
2) 540 lbs for 15 reps
3) 590 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 Oct 17, 2006 7:28 am

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

Incline Barbell Press
1) 205 lbs for 05 reps
2) 225 lbs for 05 reps
3) 235 lbs for 05 reps

TRICEPS
CG Incline Press
1) 135 lbs for 08 reps
2) 160 lbs for 08 reps
3) 185 lbs for 08 reps

Dumbbell Kickback
1) 20 lbs for 15 reps ea.
2) 20 lbs for 15 reps ea.
3) 20 lbs for 15 reps ea.