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Boldt Training

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today was a rest day for me so i will just throw some stats out there for my first log!

Im Justin and i weigh 205lbs about 6'2" around 8-10% body fat i mainly just care about getting stronger i got serious about lifting when i turned 20 so i have been going hard for 2 years now.

my latest PR lifts are

Deadlift

495x1

Bench

235x1

military press

185x1

squat

265x1

keep in mind that these lifts weren't done in a competition there just weights i pulled on my own in a gym but all of these are a little out of date i believe i can put up more weight but Im not going to try and max out again for another 3-5 weeks

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Hey man good to see you logging! Good luck on your training

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Thanks man!

today was a chest and triceps lifting day here's what i all did for my work out

bench press with a 1 second pause at the bottom

45x5

95x5

135x5

185x4

205x4

225x2

225x1

my goal was to set a 4 rep max this week and than repeat this exercise for the next 3 weeks trying to pr on reps for the same weight. i really wanted to get 225 but it just wasnt happening.

for assistance work i did

one arm db bench press

50x10

50x10

60x10

65x10

dips with 20lbs 4x10

cable cross overs

4 sets of 42.5x10

triceps pushdown

4 sets of 15 at 60lbs

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Good work! Maybe try 225 again for 3-4 reps next time. How was the company?

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alright that's what ill try next time! and the company was good, you always get that extra drive when someones watching.

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today i had a lot of energy going into my lifts so i felt really good on all of them and they went really smooth

this is what i did for today

Main lift

Cleans

1 set for 135x3

1 set for 185x3

1 set for 205x1

1 set for 225x1

i am maxing out on a lot of my main lifts this week and then for the next 3 weeks i will repeat the weight and just go for more reps but the assistance work will be switched up.

assistance lift's

pull downs(straight body)

1 set at 110x10

1 set at 130x10

1 set at 150x10

1 set at 170x10

single arm rows

80x10

80x10

40x40

40x40

rdl's

4 sets of 135x10

Hanging leg raises

4 sets of 10

superset calves and dorsi (seated calf machine)

4 sets of

calves 135x12

dorsi 35x12

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today was one of my better lift days i think a big part of that was because i was unable to make it to the gym yesterday because of the snow so i had two rest days in a row and i also hit my protein goal (400g) both days so that could of contributed too a really good lifting day for me. being i missed yesterday my workout was combined with today's so i had a talk with Matt Moeller who writes all of my work outs and this is what he came up with

Push press

155 for 4 reps *weight pr and rep pr

box squat-parallel

295 for 4 reps *weight pr and rep pr

superset seated db overhead(no back support) and v-squats

4 sets of 65lb db press for 8 reps, 225 for 20 reps

superset face pulls and leg extensions

4 sets of 55 for 20 reps, 3 sets if 190 for 10 *4th set was 120 for 30

superset bicep machine and leg curls

4 sets of 130 for 10 reps, 3 sets of 190 for 10 *4th set was 110 for 30

Thanks Matt for the work out it was really hard im going to still feel my legs on deadlift day!

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i must of been super tired last night because i entered in the wrong number for shoulder press

it was 175 for 4 reps and just a rep pr

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i went into the work out a little tired but i still got through it with some good lifts i didn't connect with matt who usually does my day to day work outs but i through something together and hopefully it surficed.

Main lift

Pull ups

body weight x 8

20lbs x8

20lbsx8

20lbs x8

pull overs

135x10

145x10

160x8

145x10

one arm t-bar rows- i dont count the bar in the weight just the plates

4 sets of 70lbs for 10 *pr

single forearm curls forward

35lbsx12

45lbsx10

55lbsx10

55lbsx10

reverse forearm curls barbell

25lbsx10

40lbsx10

40lbsx10

40lbsx10

light bicep curls barbell

4 sets of 60lbs for 10

reverse fly's on machine

130lbs for 10

145lbs for 10

160lbs for 10

155lbs for 10

hanging leg raises

4 sets of 12

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The workout looks great! The other guy from solutions said he was pretty sore haha

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i forgot to log last night so here's the work out i did

Bench with 1 second pause at bottom

45 for 10

135 for 5

185 for 3

225 for 5

db bench press

4 sets of 50lbs for 15 reps

band push ups

1 set for 10 reps

1 set for 16 reps

1 set for 14 reps

1 set for 8 reps

Band chest flys

4 sets of 15

tricep extensions bands

100 reps

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im a day behind on my workout again this is yesterdays workout and todays a rest day so i wont be lifting so this is what i lifted

Clean

bar for 10 reps

2 sets of 135 for 5 reps

225 for 2 reps *rep pr

body weight pull ups

4 sets of 12

seated rows

4 sets of 135 for 15 reps

light bicep curls

4 sets of 65 for 10 reps

rdls

4 sets of 135 for 10 reps

for the rdls i might drop down to 115 for next week because i started bending my knees

hanging leg raises

4 sets of 12

i weighed myself again and im currently at 212lbs

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11/29/12

today was a shoulders day

dynamic bench

8 sets of 145 for 3 reps

Push Press

1 set of 45x10

1 set of 95x10

1 set if 135x3

1 set of 175x6 *rep pr

lateral raises

4 sets of 25lbs for 15 reps

face pulls

4 sets of 50lbs for 15 reps

barbell shrugs

1 set of 45 for 10 reps

1 set of 135 for 10 reps

4 sets of 225 for 15 reps

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friday 11/30/12

Safety Bar Box Squat

45x10

95x3

135x3

185x3

225x10 *rep pr

Safety Bar Stationary Lunges (recorded as reps per leg)

160x6

140x6

140x6

140x6

GHR

BWx10x4

Situps w/GHR + Thin Red Band

2 sets of Bandx10

2 sets of Bandx6 + BWx4

Standing Single Leg Calf Raise w/farmers handle

40x10x4

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12/2/12

weighted pull ups

3 sets of 20lbsx8

reverse barbell curl

5 sets of 75x8

db forearms curls(palms up)

4 sets of 55x12

one arm t-bar row(bar weight not included)

4 sets of 70x12

farmer walks guessing 50 ft. i did not measure so not 100% sure the distance

4 sets of 115lbs

weighted decline sit ups (behind head)

4 sets of 25lbsx8

bent leg raises on dip machine with back support

4 sets of 25lbsx15

neck work front and back -weight might not be accurate because i used my hands to balance the weight on my head so no telling how much assistance i added

4 sets of 25lbsx12

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12/3/12

Floor Press

135x5

185x3

225x4 (first floor press so PR)

Dips w/ Gymanstic Rings

BWx6

BWx6

BWx6

BWx9

Pushups

BWx23

BWx18

BWx15

BWx12

-

DB Flye

30x15

3 sets of 20x15

Triceps Death (4 board, 3 board, 2 board, 1 board all done for 5 reps back to back)

4 board 115x5

3 board 115x5

2 board 115x5

1 board 115x5

triceps were burnt out after this workout, had trouble pushing my car door open for the rest of the day

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wed. 12/6/12

played a competitive game of soccer an hour before my lift so i think that tired me out for most of the work out but i still had a good lift

Cleans

135x5

185x3

225x3 * rep pr

rope pull ups- hung a rope over the pull up bar and went to town

8 reps

5 reps

5 reps

5 reps

pull downs-grip facing towards me went down to chest

90x12

140x12

180x12

230x6 this set wasnt clean at all i was doing what ever i could to get the reps

glute/hamstring raises

16 reps with band

3 sets of 20 reps without band

ab wheel off knees

4 sets of 12

Thanks matt for the great work out and lifting with me :) and thanks kelly for letting me lift at the garage!

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Haha those rope pullups were the highlight for me! That was pretty fun :sorcerer:

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Matt im suprised for such a big guy how many pull ups you can do on a rope but id have to agree and say that was the highlight of the night

12/6/12

i had a soccer game before this lift so i felt a tad week before my lift but i still had a good day, thankfully i lost the soccer game so i wont have cardio getting in the way of getting PRs

push press

45x10

95x10

135x6

175x8 *rep pr

face pulls

50x20

60x20

70x20

4 sets of 85x20

upright rows

45x10

55x10

4 sets of 65x10

lateral raises

20x10

4 sets of 25x10

tricep extensions

5 sets of 70x15

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today was a lot better day for lifting because i didnt have any cardio that i did today and i got all my food in before my lift so i was well energized

deep squats

45x10

95x10

135x5

185x5

225x5

i think i could of got 2 more reps in but after 4 my back was hurting, its been hurting for the last 2 weeks or so but today it was super agrivated

275x4 *weight and rep pr

leg push- sleigh

90x5

180x5

270x5

360x5

450x5

leg extensions

3 sets of 205x10

1 set of 115x30

leg curls laying on stomach

3 sets of 90x10

1 set of 45x30

super set of standing, seated calves, and dorsi

standing 270x10

3 sets sitting 135x10

dorsi i sat on a seat a foot and a half off the ground with my legs straight and put a 25lb bumper against my toes and used my hands to push agains it for 10reps

decline sit ups

25lbs behind the head for 10 reps

i called it after the second set because my lower back was hurting too bad

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saturday 12/8/12

i started off with the cable machines i put the adjustment all the way to the top and connected 2 20ft chains to it and sat back 15 feet or so and pulled it hand over hand for a grip work

205x12 -equaled about 6 reps per arm

reverse barbell curls

5 sets of 75x10

farmer walks

4 sets of 75" with 100 lb db

forearm curls palms up

4 sets of 50x12

forearm curls palms down

25x6

my forearms were too tired to get any more in

i wanted to get a little bit of neck work in and some light back but i ran short of time and had to get to work so maybe i can find little things at work to get the exercise in

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Monday 12/10/12

Floor press

45*3

135*3

185*3

225*7

db incline press

4 sets of 60*10

Db flys

4 sets of 30*15

band push ups

4 sets of 12

tricep extensions

4 sets of 70*15

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Nice pr on the floor press buddy!

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thanks matt!

tuesday 12/11/12

trap dead lifts 16 inch

140x5

230x5

320x3

400x1

500x10 *weight pr and rep pr

pull downs

135x20

135x20

115x20

115x20

back extensions

4 sets of 25lbs behind the head for 20 reps

leg raises

4 sets of bwx10

walking for a half hour or so

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11/13/12

shoulder strict press with chains

barx5

95*2

105xfail

95*3 almost locked out a 4th but i lost balance and dropped the weight

chains on one side weigh 60 to 70 at the top

sitting shoulder press no back support

50*12

50*12

50*10

50*12

supet front raises and side raises

15*15

15*15

10*15

10*15

barbell bicep curls

4 sets of 85*10

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