ZackMurphy

Starting a new workout log now that the 2" in 4 weeks plan is pretty much toast.

For now, a little Westside. But I'll take it where it wants to go.

Right now:
~180 pounds, about 15%bf (guessing), maintaining weight and bf%.
Resistance training 3-5 times per week, plus cardio 2-4 times per week. Cardio is a walk, elliptical trainer, stair stepper, or some light running.

ZackMurphy

Round 2, Week 1, Workout #1

Chest
Ham'r. Str. Mach. Press: 3 x ~10 @ 90, 140, 180
BB Bench: 5 x 5, 5, 5, 5, 4, 155#
Incl. DB press: 3 x 8, 60#
Pec Deck: 3 x 14, 15, 11, various weights

Bis:
Incl. DB Curls: 3 x 10-12 @ 25#
Cable Curls, betw. the legs: 3 x 12-13

Tris
Bench Dips: 3 x 15 @ bw, +25#, +45#
Skulls: 3 x 10-12 @ 75#, 85#
Overhead Rope Ext.: 3 x 10-11

ZackMurphy

Round 2, Week 1, Workout #2

Delts
Smith Mil. Press: 5 x 10 w/100# of plates
DB Overhead Press: 45s x 10, 10, 10
Front Raises: 20s x 10, 10, 10

Back
BB Rows: 155 x 14, 165 x 10, 11, 12
Close-Grip Bent Over Rows: 105, 140, 175, 140 - about 10 reps each
Db Rows: 2 x 10 w/70, 80# DB

Bis:
Hammer Curls: 35 x 10, 14; 40 x 12
BB Curls: 60# x10, 11, 14

Tris
Skulls: 3 x 7 - 10
Straight bar extensions: 4 x 10-15

A long workout, but so be it.

Might shift to some more Westside style workouts starting on Monday. Still doing the arm plan, same frequency, same volume, but Westside ME and DE days, but with the bi/tri days added in.

ZackMurphy

Round 2, Week 1, Workout #3

Legs
Low Box Squats: 8 x 3, 185#
1-Legged Squats: 2 x 10, 35# DBs
Leg Presses:
360 x 8
410 x 8
450 x 5
540 x 5
630 x 5
720 x 5
810 x 3
Walking lunges + jump squats: 3 sets w/95#, plus 10 bodyweight jump squats at the end of each set
45^ Hypers: 3 x 10, 35#
Pull Throughs: 3 x 10
Leg Extensions: 3 x 10-12

A much longer workout than usual. Pretty high volume, but no biggie. Probably a good change.

ZackMurphy

Round 2, Week 1, Workout #4

Tris:
Reverse Grip Presses: 115 x 10, 10, 10
CGBPs: 165 x 8, 5, 8
Tri Ext, Rope: 4 sets

Bis
Preacher Curls: 5 sets, up to 65#, 8-14 reps
Cable Hammer Curls: 4 x 10-15

ZackMurphy

Chest:
Hammer Presses: 3 warm-up sets
Board Presses:
weight x reps (# of boards)
135 x 5 (0)
145 x 5 (1)
165 x 3 (1)
175 x 3 (2)
175 x 3 (3)
185 x 1 (3)
190 x 1 (3)
135 x 5 pause presses
Incline DB Press: 3 x 8, 60#
Lying DB Tri Ext.: 3 x 10, 35#
Reverse Grip Push Downs: 3 x 12

Back
Face Pulls: 3 x 10-12
Shrugs:
135 x 12
185 x 12
225 x 12
225 x 12
315 x 6+4
405 x 5

ZackMurphy

Legs:
Leg Extensions: 3 warm-up sets
Squats:
135 x 5
185 x 5
205 x 3
225 x 3
225 x 3
245 x 3
275 x 2
295 x 2
Low Rack Pulls:
225 x 5
225 x 5
315 x 3
365 x 3
405 x 1
415 x 3

Back
Pull Ups: 5 x 5 @ bodyweight
Close-grip rows (bar with a V-grip): 3 x 10 @ 180#
Chin Ups: 1 x 10

ZackMurphy

Speed Chest Day

Chest:
Pause-Speed Bench: 8 x 3-5, 4-1-X tempo

Delts and Triceps
Standing Military/Push Press: 4 x 8, 95#
Seated Military Pin Lockouts: 4 x 6-8, 95#, 105#, 115#, 115#
Pull Overs: 3 x 6-8, 70#, 70#, 85#
Wide-Grip Reverse Grip Press Downs (WGRGPDs): 3 x 10
supersetted with:
Machine Laterals: 3 x 10
Front-Side-Rear Raises:
1 x 10-10-10 w/ 12.5# DBs
1 x 15-15-15 w/ 12.5# DBs

ZackMurphy

Speed Squat Day

Legs:
Speed Squats (no box): 8 x 3, 165#
Power Squats: 4 x 10
Leg Presses: 3 x 10-12
Leg Ext.: 3 x 10
Hypers: 3 x 15

Core
Crunches: 3 x 12
Torso Rotations: 3 x 15

Biceps
Seated DB Curls: 3 x 12
Preachers: 3 x 8-12

Didn't have all my gear, belt, wraps, box, etc. - just a quick workout while in another town.

ZackMurphy

Chest:
Board Presses:
weight x reps (# of boards)
135 x 3 (3)
165 x 5 (3)
185 x 1 (3)
195 x 1 (3)
135 x 3 (3)
185 x 1 (3)
200 x 1 (3)
135 x 12 + 3 forced
DB Press: 60# x 6, 70 x 6, 75 x 5, 85 x 4 forced
Smith Press Lockouts.: 90 x 12, 140 x 10, 180 x 8, 180 x 10
Reverse Grip Push Downs: 3 x 12

Back
Unlilateral Hammer Rows: 3 x 12, 180-200#
Pull Downs: 3 x 10

Tris & Bis
Tricep Ext: 3 x 10-15
Preacher Curls: 4 x 6-10

33 total sets (not including warm-ups). A lot by my standards, but not bad overall.

ZackMurphy

Max Effort Squat Day

Legs:
Leg Presses: 3 warm-up sets
Deadlifts:
135 x 5
225 x 5
225 x 3 from here, with purple bands
275 x 3
315 x 2
315 x 2
315 x 2
Squats:
135 x 5 started with purple bands
185 x 3
205 x 3
225 x 3
now w/green bands
225 x 0 (got up, but didn't go deep enough)

Back
V-grip pull downs: 3 x 6-8
Smith BB Rows: 3 x 6-10
Smith Shrugs: 12, 10, 25

Bands are awesome. I can't believe I don't see these more often. Great little toy.

ZackMurphy

Speed Chest Day

Chest:
Speed Bench:
8 x 3, bar + purple (light) bands
Then 1 set of 5 w/ 135#

Delts, Tris + Chest
DB Incline Bench: 50 x 12, 55 x 10, 60 x 8
Military Presses: 85#, 3 x 8
Machine Lateral Raises: 3 x 10-14
Tricep Cable Ext.: 3 x 10-15
Skullcrushers: 3 x 6-8, 80#?
Pec Fly(s): 3 x 10-12, 30# DBs
Seated Smith Mil Presses: 3 x 4-8 to absolute failure

30 sets.

The bands on the bench presses were very, very strange at first. I may get the mini bands for these, since the "light" bands (purple) were enough tension to make just the bar difficult at the top.

Fun, though.

ZackMurphy

Supplemental workout

Bi's:
BB Curl: 2 warm-up sets
Seated DB Curl: 3 x 12-15 reps, with the 30s and 32.5s.
Preacher Curls: 3 x 6, 70# EZ bar
Standing EZ Curls: 3 x 10-15, 70# & 90# EZ bar
Cable Curls: 3 x 10-12
Upright Cable Curls (in the x-over): 3 x 10-12
Oblique Bends(s): 2 x 12, 45# plate

A bunch of sets for biceps - 17 - but I wanted to really hammer them, and I rarely get the chance or have the energy on other days.

Also, cardio for 40 minutes. 20 minutes of running at 7.1-8.5 mph, followed by 20 minutes of 4 mph walking.

EME

Good luck with the new plan Zack.

Great job so far!

- EME

__________________
PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias:

www.PhysiqueFXonline.com

www.MichaelandKendra.com


My wife, and IFBB Fitness Pro Kendra Elias' personal site:
www.KendraElias.com



Proud member of Team ALR:
www.ALRIndustries.com

ZackMurphy

Dynamic Effort Squat Day

Legs:
Leg Extensions: 3 warm-up sets of 15-20 reps
Leg Presses: 3 x 12 w/360
Low Box Squats:
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
185 x 3
225 x 3
245 x 2
Leg Curls: 3 x 10-20
Smith Squats: 4 x 5, 140, 180, 200, 230#

21 sets

ZackMurphy

Max Effort Bench Day

Chest:
Smith Machine Bench:
50 x 15
90 x 10
110 x 10
130 x 8
140 x 6
150 x 4
160 x 3
160 x 3
DB Bench: 70# DBs, 5, 5, 5 1/2

Supp. Chest, Tris, Delts:
Skulls: 80# EZ bar
12 + 8 close-grip presses
10 + 10 close-grip presses
10 + 5 close-grip presses
Cable X-Over: 3 x 7-10
Reverse X-Over (rear delts): 3 x 8-10
Lateral Raises: 3 x 12-15

Back:
V-Grip Rows:
145 x 12
170 x 12
195 x 10
220 x 8
Wide-Grip Seated Rows: 3 x 10-12

Calves:
Extreme Slow Calf Raises: 3 x 10-20

33 Sets. A lot, but not ridiculous. No spotter today, hence the Smith Machine as a max effort lift.

On the smith machine, I'm counting the bar as 0 pounds. Just counting the plates, there. As such, "160" is two 45s and two 35s. The bar has some weight, but since I don't know how much, I drop it.

ZackMurphy

Max Effort Squat Day

Legs:
Leg Presses: 3 warm-up sets
Squats : w/purple bands
135 x 5
155 x 5
185 x 3
205 x 3
225 x 1
225 x 1
225 x 1 (no bands)
Rack Pulls:
225 x 10
315 x 8
315 x 5
365 x 1
405 x 1
Hack Squat Machine:
225 x 10
225 x 10
275 x 10
295 x 8
315 x 10
Leg Extensions: 3 x 10-15

22 sets

ZackMurphy

Speed Chest Day

Chest:
Speed Bench: 8 x 3, 100#

Delts, Tris & Chest
Smith Military Pin Presses: 95 x 10, 115 x 5, 115 x 5
Smith Bench: 140 x 5, 5, 5
Cross X-Over: 3 x 8
Standing Tri Ext.: 4 x 8-15
Seated Laterals: 5 x 12, progressive, then a drop set
Hang Power Cleans:
95 x 10
115 x 5
115 x 5 + 1 Push Press
115 x 6 + 1 Push Press

30 Sets.

ZackMurphy

Dynamic Effort Squat Day

Legs:
Leg Extensions: 3 warm-up sets
Squats: w/purple bands
8 x 3, 135#

Smith Rack Pulls:
225 x 10
275 x 6
315 x 6
365 x 6
405 x 6
Leg Press: 4 x 6, up to 8 plates per side
Leg Ext.: 3 x 12-15
Leg Curl: 3 x 10-12
Standing BB Calf Raise: 315 x 10, 10, 405 x 10

29 Sets.

ZackMurphy

Max Effort Bench Day

Standing External Rotations: 3 warm-up sets
Board Press: weight x reps (# of boards)
135 x 5 (3)
155 x 5 (3)
165 x 3 (3)
175 x 3 (3)
185 x 1 (3)
195 x 1 (3)
185 x 1 (3) narrower grip
195 x 1 (3) narrower grip w/spot
205 x 1 (3) narrower grip w/spot
Decline BB Bench:
155 x 5
165 x 5
175 x 5
DB Inclines:
60 x 10
70 x 6 w spot
70 x 5 w spot
Reverse Grip Push Downs: 4 x 8-10
Close Grip Smith Bench Press: 3 x 6-7
Bench Press 21s: 85 x 21 reps (7 wide grip, 7 medium grip, 7 close grip, in succession, no rest)

Then 25 minutes of interval running. 3.5/7.5mph, 2 minutes walk/1 minute run

23 working sets.

ZackMurphy

Max Effort Squat Day

Smith Box Squats :
bar + 90 x 5
140 x 5
180 x 3
190 x 3
210 x 3
235 x 3
250 x 1
270 x 1
Deads:
225 x 1
315 x 1
365 x 1
Leg Presses: 5 plates per side, 3 x 15
Leg Extensions: 3 x 12, full stack

BB Rows: 3 x 10: 135, 155, 175
Pull Downs, Wide Grip: 4 x 8
Seated Cable Rows: 3 x 10
2-DB Bench Rows: 10 x 40, 45, 50, 55, 65

32 sets. Some cardio - nothing significant.

<