MattM Posted September 30, 2011 Author Share Posted September 30, 2011 Side-Note. on Tuesday 9/27/2011 One Arm Dumbbell Curl is supposed to read "One Arm Forearm Dumbbell Curl", and also "One Arm Rev. Forearm Dumbbell Curl" Quote Link to comment Share on other sites More sharing options...
MattM Posted October 1, 2011 Author Share Posted October 1, 2011 Friday 9/29/2011 Bench 155x5 195x5 235x3 290x5 330x3 370x1 Standing One Arm Dumbbell Press 50x6 80x6 115x4R, 0L 115x2 push press L *apparently I have a shitty left arm Bodyweight Dips 3 sets of 10 *mostly to focus on speed and get the muscles warmed up again Standing Lateral Raise 35x6 50x13 Neck Harness 80x10 Neck Work 1 set front and sides Quote Link to comment Share on other sites More sharing options...
MattM Posted October 2, 2011 Author Share Posted October 2, 2011 Saturday 10/1/2011 Part I Deadlift 235x5 290x5 355x3 440x5 500x3 560x1 Glute-Ham Raise w/Barbell (stiff leg, narrow footing w/hold at top) 90x10 140x8 *Went to work, workout continued at 7:15pm Part II Wide Grip Pullup w/second hold at top 0x8 0x7 0x7 Concentration Curl/Arnold Curl 30x5 50x7*second hold at top of each rep Barbell Double-Over Hold 135x20s 225x20s 315x20s 405x30s Ab Wheel kneesx5 45x3 *last set was off toes w/plate on back. Almost fainted, not much food today Calf Work single leg w/50 1x10 seated dorsiflexion w/45 1x15 seated calf machine 225 1x8 Back Extensions BWx1x20 Deadlift Sound Track: Scarlet Letters-Mudvayne Quote Link to comment Share on other sites More sharing options...
MattM Posted October 5, 2011 Author Share Posted October 5, 2011 Monday 10/5/2011 Military Press 115x5 145x5 175x3 190x5 215x5 245x5 *5/3/1 prescribed reps only Narrow Bench Press 135x6 225x6 275x12 *this is a set PR Standing Barbell Triceps Extn. 45x6 95x6 135x20 *this is a set PR 185x5 *this is a set PR Barbell Shrugs (strict w/ hold at top) 225x6 365x6 455x8 *this is a set PR Neck Harness 45x6 90x8 *this is a set PR Neck Work 1 set front, sides I felt really fresh for the lift. 5/3/1 last set soundtrack was Coming Undone-Korn Quote Link to comment Share on other sites More sharing options...
MattM Posted October 5, 2011 Author Share Posted October 5, 2011 Tuesday 10/4/2011 Weighted Chin-up 80x6 80x6 80x6 *this was a rep PR One Arm DB Row 85x6 155x6 225x17 L&R *this was a set PR One Arm DB Preacher Curl (full ROM) 30x6 65x9R, 65x10L *this is a set PR Cable Bar Pullover 100x6 165x6 205x8 DB Forearm Curl 30x6 100x8R, 100x11L Light Forearm Bar Work My right arm needs to get with the program... Quote Link to comment Share on other sites More sharing options...
MattM Posted October 6, 2011 Author Share Posted October 6, 2011 Wednesday 10/5/2011 Squat 235x5 295x5 355x3 385x5 440x5 500x5 *just prescribed 5/3/1 reps Bumper Plate Push on Rubberized Floor 45x70ft 55x50ft 70x30ft *punishment for being a bitch Nordic Hamstring Curl bwx1x6 High Decline Weighted Situp 0x6 45x10 *tougher than last week Calf Work 1 set standing, seated, dorsiflexion Reverse DB Forearm Curl eccentric resistancex1x6 Quote Link to comment Share on other sites More sharing options...
climber511 Posted October 6, 2011 Share Posted October 6, 2011 Some very strong stuff in there - keep up the good work! Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 6, 2011 Share Posted October 6, 2011 Impressive stuff here!! Keep up the good work - loving the weighted chins work. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 8, 2011 Author Share Posted October 8, 2011 Thanks climber511 & patrickmerinu! Friday 10/7/2011 Bench 155x5 195x5 230x3 255x5 290x5 330x5 *5/3/1 prescribed reps One Arm Overhead DB Strict Press 50x6 80x6 100x10 L&R *this was hard for lefty Dips (strict & slow reps with a second hold on the lockout) BWx15 BW+Thick Chainx8 BW+Thick Chainx7 Standing DB Lateral Raise 25x6 55x13 *this is a PR Neck Harness & Neck Work 1 set light all angles Quote Link to comment Share on other sites More sharing options...
MattM Posted October 10, 2011 Author Share Posted October 10, 2011 Saturday 10/8/2011 Deadlift (touch & go) 235x5 295x5 355x3 385x5 440x5 500x5 *5/3/1 prescibed reps only Farmers 130x40ft 220x225ft *grip felt great, cardio actually failed first. Also was a set PR Deadlift on GHR 135x8 *held for a second up top, trying to get the glutes involved more Ab Wheel BWx20 off toes Wide Pulldown w/pulley(strict bodybuilding style) 130x12 180x8 *did some scapula stuff at the end of each set. James says they'll help with my shoulder stability Arnold Curls 45x10 *strict with hold up top Calf Work 1 set standing w/farmers handle & 1 set dorsiflexion w/100lb plate This was the best workout all week. I felt really good especially on the deads, I felt a PR but saved it. Cutting weight also* 5/3/1 set Song: Sin & Sacrifice-Devildriver Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 10, 2011 Share Posted October 10, 2011 What are weighing in at? Why are you cutting? Is the last set of 5/3/1 supposed to be near failure.? Nice lifting. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 12, 2011 Author Share Posted October 12, 2011 227 lbs, just wanting to keep lean & mean haha. 5/3/1 was around 90% at start of last week and seems more like 95% now at least on the heavy week. Monday 10/10/11 Military Press 115x5 145x5 175x3 200x3 230x3 -called the rest of the workout a deload. Left shoulder started aching Narrow Bench 135x6 225x6 Triceps Extn. 95x6 Shrugs 225x6 225x6 Manual Neck 1 set all sides Quote Link to comment Share on other sites More sharing options...
MattM Posted October 12, 2011 Author Share Posted October 12, 2011 Tuesday 10/11/11 Weighted Chins 80x6 80x6 80x6 T-Bar Row Stand (strict) 135x6 225x6 270x6 315x3 Cable Pullover 100x6 165x6 220x12 *this is a set PR One Arm Preacher Curl (full ROM) 30x6 70x9 L&R 95x1 L&R *this is a set PR & weight PR DB Forearm Curl, Seated 100x12R, 13L *this is a set PR Reverse DB Forearm Curl 35x12 L&R Forearm Bar Work 1 set flexion & extension Glad I had a good workout after the shitty one on monday! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 15, 2011 Author Share Posted October 15, 2011 10/13/2011 Squat 235x5 295x5 355x3 440x3 470x3 530x2*got dizzy on rep 2, discontinued set Progressive Weighted Mat Push (prowler simulation) Mat+205lbs, W/added 180lbsx60ft three sets more of this Sled Drag w/Weighted Matt (sled drag simulation) Mat+180lbs+training partnerx60ft Mat+180lbs+2 training partnersx60ft Pulley Situp w/body straps 80kgx15 Hamstring Curl 100x6 180x10 Calf Work one set standing, seated & dorsiflexion 5/3/1 Song: Iron Head-Rob Zombie I had a lot of fun with this workout, even though my squats felt like shit Quote Link to comment Share on other sites More sharing options...
MattM Posted October 15, 2011 Author Share Posted October 15, 2011 10/14/2011 Bench Press 155x5 195x5 230x3 270x3 310x3 350x3 *5/3/1 prescribed reps One Arm DB Overhead Press (strict) 50x6 L&R 80x6 L&R 100x14R 100x4L, 65x10L 100x7L *how do I fix this left arm's lack of stability? Weighted Dips (explosive and strict, hold for a second on the lockout) 45x11 0x10 *I have worked up to an added 135lbs on these, but they feel like shit compared to a strict pattern like this Side Lateral Raise 30x6 Neck Harness 45x6 70x12 Assisted Neck one set front & sides 5/3/1 Song: Not Falling-Mudvayne Quote Link to comment Share on other sites More sharing options...
MattM Posted October 15, 2011 Author Share Posted October 15, 2011 10/15/2011 Deadlift w/Band Assistance 315x5 405x5 455x5 495x5 545x5 585x5 635x3 all had about 100-105lbs assistance at bottom Farmers Walk 130x60ft 180x60ft 270x120ft *this was a set PR!!! So glad to get further past the grip hump Prowler Push 225+~145lb girl riding prowlerx120ft 225x100ft back *need some endurance! Part II will be logged tonight after I lift & work! Very fun workout, loved everything. Quote Link to comment Share on other sites More sharing options...
schunajm Posted October 15, 2011 Share Posted October 15, 2011 Very fun workout, loved everything. I bet you did! :rock Quote Link to comment Share on other sites More sharing options...
MattM Posted October 17, 2011 Author Share Posted October 17, 2011 LOL John Part II of Saturday's lift Wide Pulldowns (chest to bar, strict) 100x6 165x6 200x6 Wide Pullups BWx6 Arnold Curl (hold at top) 25x6 55x8 Light Core Complex -Rowing Crunch -Leg Raises -Ab Wheel off knees *one set, 50% effort on this one lol Calf Work *one set straight leg, one set dorsiflexion Quote Link to comment Share on other sites More sharing options...
MattM Posted October 19, 2011 Author Share Posted October 19, 2011 Monday 10/17/2011 Military Press 115x5 145x5 175x3 215x5 245x3 275x1 *5/3/1 prescribed reps. Left arm is having more trouble Narrow Bench Press 135x6 225x6 275x12 Barbell Standing Triceps Extn. 75x6 135x6 155x8 *this is a set PR Barbell Shrugs (strict w/hold at top) 225x6 455x9 *this is a set PR Neck Harness 45x6 80x8 Manual Neck one set front & sides Quote Link to comment Share on other sites More sharing options...
MattM Posted October 19, 2011 Author Share Posted October 19, 2011 Tuesday 10/18/2011 Weighted Chins 90x6 90x6 90x6 *this was an awesome PR for me! One Arm Preacher Curl 50x3 75x6 L&R One Arm Barbell Row 135x6 L&R 185x6 L&R 225x6 L&R 255x6 L&R *this was a weird setup in the squat rack but it worked pretty well I thought! Also this is a weight PR! Cable Pullover 100x6 160x6 220x8 Band Pullaparts three sets of ten DB Forearm Curl 105x9 L&R *this is a weight PR Reverse DB Forearm Curl 40x10 *this is a weight PR Forearm Bar Work one set to failure Quote Link to comment Share on other sites More sharing options...
Forever Posted October 20, 2011 Share Posted October 20, 2011 LOL John Part II of Saturday's lift Wide Pulldowns (chest to bar, strict) 100x6 165x6 200x6 Wide Pullups BWx6 Arnold Curl (hold at top) 25x6 55x8 Light Core Complex -Rowing Crunch -Leg Raises -Ab Wheel off knees *one set, 50% effort on this one lol Calf Work *one set straight leg, one set dorsiflexion Neat workout, how are the Arnold curls working? Quote Link to comment Share on other sites More sharing options...
MattM Posted October 20, 2011 Author Share Posted October 20, 2011 Hey Big T, this was kind of a half hearted workout! I just did what I could in light of the fact I was pretty tired from part 1 that day. I only do two exercises for biceps, and between one arm preachers and the arnold curl I've never felt better. Thanks for asking! Wed 10/19/2011 Squat 235x5 295x5 355x3 440x5 500x3 575x0, it was a good 3 second fight, but I couldnt get the hips to cooperate ATG Oly Squats (punishment!!!) 135x6 225x6 315x3 365x10 Hanging Leg Raises 0x15 0x7 Calf Work one set dorsiflexion, seated & standing Quote Link to comment Share on other sites More sharing options...
Forever Posted October 23, 2011 Share Posted October 23, 2011 Hey Big T, this was kind of a half hearted workout! I just did what I could in light of the fact I was pretty tired from part 1 that day. I only do two exercises for biceps, and between one arm preachers and the arnold curl I've never felt better. Thanks for asking! Wed 10/19/2011 Squat 235x5 295x5 355x3 440x5 500x3 575x0, it was a good 3 second fight, but I couldnt get the hips to cooperate ATG Oly Squats (punishment!!!) 135x6 225x6 315x3 365x10 Hanging Leg Raises 0x15 0x7 Calf Work one set dorsiflexion, seated & standing No prob, you'll get that 575 squat, just keep on keepin on Quote Link to comment Share on other sites More sharing options...
MattM Posted October 23, 2011 Author Share Posted October 23, 2011 Friday 10/21/2011 Bench Press 155x5 195x5 225x30 *this was a rep PR, also I'm counting it as a deload day Strict One Arm Standing DB Press 50x6 80x15L, 15R Dips (stayed at the bottom of movement for 1 sec, then press each rep) 45x10 Seated Lateral Raise (bodybuilding tempo 2/1/4) 30x10 *forgot neck today Quote Link to comment Share on other sites More sharing options...
MattM Posted October 23, 2011 Author Share Posted October 23, 2011 Saturday 10/22/2011 Today was incredibly stressful, but excuses aside here's the workout. Thanks goes to kelly today! Deadlift (deload was planned) 175x5 235x5 295x5 Log Cleans (speed, no lap) 140x6 180x6 210x6 230x6 *form was shitty Pulldowns 90x10 180x10 230x6 Arnold Curl 30x3 60x10L & 10R *this was a rep PR Farmers Holds 130x15s 220x15s *had to leave before I could finish this or could do Yolk carries PART 2 ~9pm Double Overhand Belt-less Deadlift 180x5 225x5 340x3 385x5 430x1 455x1 w/ 10 second hold Wide Pullup (dead hang) 0x8 0x8 0x8 Ab Wheel (off toes w/ plate on back) warmup off kneesx6 45x10 *this is a rep PR Calf Work 2 sets standing & seated, 1 set dorsiflexion until failure Farmers Walk (slow pace & for time because I was at a 'gym') 115x103s Quote Link to comment Share on other sites More sharing options...
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