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Moeller Vs. Weights


MattM

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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"

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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

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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

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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

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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...

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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

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Some very strong stuff in there - keep up the good work!

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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

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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

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What are weighing in at? Why are you cutting?

Is the last set of 5/3/1 supposed to be near failure.?

Nice lifting.

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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

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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!

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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

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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

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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.

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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

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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

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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

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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?

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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

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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

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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 :(

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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

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