Aggressive Perfector Journal

[Zeke2112]

Hello all.

Male
195 lbs
5' 10"
49 years old

I have been lifting for many years on and off since I was a teenager. Been lifting for about a year and half steady now.

A bit like an information and knowledge sponge. I know a lot but obviously not everything.

Love to share info and knowledge. Love to help people. Love to learn new stuff.

Was a soccer player at ASU and used to use some very state of the art equipment that they had then at their gym in the 90's.

Now days I just lift at home. I do have quite a bit of equipment but still need cables and a power tower.

Not exactly new to the forum, but when I first joined I tore my serratus anterior muscle and was out for 6 weeks.

I am fully recovered and serratus is strong.

Will post my first workout tomorrow.

If you follow and support me, I will do the same.

Hope this is a place where we are encouraged to teach, learn, and grow.

Let's do this!

[Zeke2112]

Monday - Chest and Triceps

Dumbbell Renegade Row - Compound - Pull - (10) - Triceps Brachii (Lateral Head and Medial Head), Pectoralis Major, Latissimus Dorsi, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Teres Major, Teres Minor, Deltoid (Anterior), Rectus Abdominis
75.0 lbs - 2 x 10

Dumbbell Squeeze Press - chest warmup
75.0 lbs - 2 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
120.0 lbs - 3 x 10

Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
80.0 lbs - 2 x 10

Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10

Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10

Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
50.0 lbs - 2 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10

[Zeke2112]

Wednesday - Back and Biceps

Barbell Twist - Compound - Push - warmup
15.0 lbs - 5 minutes

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
120.0 lbs - 3 x 10

Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
120.0 lbs - 1 x 10

Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
80.0 lbs - 2 x 10

Dumbbell Incline Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
50.0 lbs - 2 x 10

Dumbbell Preacher Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10

Dumbbell Hammer Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
50.0 lbs - 2 x 10

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10

Weighted Lateral Neck Flexion - Isolated - Pull - Sternocleidomastoid, Splenius, Erector Spinae, Levator Scapulae, Trapezius (Upper)
10.0 lbs - 1 x 10

[Zeke2112]

Friday - Legs

Dumbbell Overhead Swing - Compound - Pull - Warm Up
50.0 lbs - 1 x 10

Barbell Hip Thrust - Isolated - Push - (2) - Gluteus Maximus, Quadriceps - Warm Up
50.0 lbs - 1 x 25

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
120.0 lbs - 3 x 10

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
120.0 lbs - 3 x 10

Landmine Sumo Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
120.0 lbs - 2 x 10

Landmine Split Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
60.0 lbs - 2 x 10

Dumbbell Straight Leg Deadlift - Compound - Pull - Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus
60.0 lbs - 2 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
12.5 lbs - 1 x 25

[Zeke2112]

Monday - 11-30-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
122.5 lbs - 3 x 10

Dumbbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
70.0 lbs - 1 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
122.5 lbs - 3 x 10

Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10

Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
60.0 lbs - 2 x 10

Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10

Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
45.0 lbs - 2 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 2 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
15.0 lbs - 1 x 25

[Zeke2112]

Friday - 12-04-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
122.5 lbs - 3 x 10

Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
122.5 lbs - 2 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
122.5 lbs - 3 x 10

Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
80.0 lbs - 2 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10

Dumbbell Full Can Lateral Raise - Isolated - Pull - Supraspinatus, Deltoid (Lateral), Deltoid (Anterior), Trapezius (Middle), Trapezius (Lower), Serratus Anterior
40.0 lbs - 2 x 10

Dumbbell Reverse Fly - Isolated - Pull - (7) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids
40.0 lbs - 2 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10

[Zeke2112]

Monday - 12-07-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
125.0 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
125.0 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
100.0 lbs - 3 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
15.0 lbs - 1 x 25

[Zeke2112]

Friday 12-11-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
125.0 lbs - 3 x 10

Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
125.0 lbs - 3 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
100.0 lbs - 3 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
60.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10

[Zeke2112]

Monday - 12-14-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
127.5 lbs - 3 x 10

Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
127.5 lbs - 3 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
102.5 lbs - 3 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
65.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
42.5 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
16.25 lbs - 1 x 10

[Zeke2112]

Thursday - 12-17-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
127.5 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
127.5 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
102.5 lbs - 3 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
65.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
17.5 lbs - 1 x 25

[Zeke2112]

Monday - 12-21-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
130.0 lbs - 3 x 10

Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
130.0 lbs - 3 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
105.0 lbs - 3 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
65.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
45.0 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
17.5 lbs - 1 x 10

[Zeke2112]

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
130.0 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
130.0 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
105.0 lbs - 3 x 10

Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
65.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
17.5 lbs - 1 x 25


Merry Christmas!

[Zeke2112]

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
125.0 lbs - 3 x 10

Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
125.0 lbs - 2 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
100.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
50.0 lbs - 2 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
20.0 lbs - 1 x 10

[Zeke2112]

Wednesday - 12-30-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
125.0 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
125.0 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
100.0 lbs - 3 x 10

Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
50.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
20.0 lbs - 1 x 25

[Zeke2112]

Monday - 01-04-21

Trap Bar Deadlift With Shrug - 145.0 lbs - 3 x 6
Barbell Pendlay Row - 115.0 lbs - 3 x 6
Dumbbell Kroc Row - 85.0 lbs (42.5 lbs each arm) - 3 x 6
Dumbbell Incline Curl - 60.0 lbs (30.0 lbs each arm) - 3 x 6
Weighted Neck Harness Extension - 25.0 lbs - 1 x 6

[Zeke2112]

Wednesday - 01-06-21

Barbell Bench Press - 145.0 lbs - 3 x 6
Barbell Military Press - 75.0 lbs - 3 x 6
Barbell Incline Bench Press - 95.0 lbs - 3 x 6
Barbell Decline Triceps Extension - 70.0 lbs - 3 x 6

[Zeke2112]

Friday - 01-08-21

Barbell Squat - 145.0 lbs - 3 x 6
Leg Curl - 60.0 lbs - 3 x 6
Dumbbell Bulgarian Split Squat - 42.5 lbs - 3 x 6
Dumbbell Calf Raise - 42.5 lbs - 1 x 6

[Zeke2112]

Monday - 01-11-21

Barbell Bench Press - 135.0 lbs - 3 x 9
Barbell Decline Bench Press - 80.0 lbs - 3 x 9
Barbell Behind Neck Press - 65.0 lbs - 3 x 9
Barbell Decline Triceps Extension - 65.0 lbs - 3 x 9

[Zeke2112]

Thursday - 01-14-21

Barbell Pendlay Row - 105.0 lbs - 3 x 9
Barbell Shrug - 105.0 lbs - 3 x 9
Barbell Curl - 65.0 lbs - 3 x 9
Barbell Behind Back Raise - 65.0 lbs - 3 x 9
Standing Dumbbell Rear Delt Fly - 65.0 lbs - 3 x 9
Seated Dumbbell Shrug Row - 65.0 lbs - 3 x 9
Weighted Neck Harness Extension - 22.5 lbs - 1 x 9

[Zeke2112]

Saturday - 01-16-21

Barbell Sumo Deadlift - 135.0 lbs - 3 x 9
Barbell Front Squat - 80.0 lbs - 3 x 9
Leg Curl - 55.0 lbs - 3 x 9
Dumbbell Bulgarian Split Squat - 40.0 lbs - 3 x 9
Dumbbell Calf Raise - 30.0 lbs - 1 x 25