MattM Posted May 11, 2015 Author Share Posted May 11, 2015 Sunday 5/10/15 WORKOUT Overhead Squat 45 x 5 95 x 5 135 x 12 x 2 Squat 150 x 3 240 x 3 330 x 3 420 x 5 365 x 5 310 x 5 Front Squat 150 x 1 240 x 1 330 x 1 430 x 1 (Weight PR) 450 x miss Dumbbell Walking Lunge 50 x 12 x 2 Single Leg Hip Thrust 25 x 10 x 2 Hanging Situps BW x 10 x 2 Single Leg Calf Raise BW+45 x 20 x 2 2 Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted May 11, 2015 Share Posted May 11, 2015 I got tired just reading that leg day workout...nice workload and intensity 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 13, 2015 Author Share Posted May 13, 2015 I got tired just reading that leg day workout...nice workload and intensity Haha I try! I am pretty sore still today as I write this, maybe from the conditioning I did later in the day :p Sunday 5/10/15 PM WORKOUT 15 x 20 seconds prowler pushes replica (pushing belt of powered down treadmill) -took just under 20 min 30 min incline walk SIDE NOTE: I usually burn anywhere from 2000-3500 calories on the treadmill a week, just walking on an incline or a flat Monday 5/11/15 WORKOUT Dumbbell Pullover 55 x 12 x 2 Bench Press 95 x 5 135 x 3 195 x 5 165 x 5 140 x 5 -to keep form during rehab of lefty Dumbbell Unilateral Bench 50 x 3 L&R 85 x 36R (Rep PR) 85 x 15,11,10L Dumbbell Chest Fly to Press (flys until near failure, then press the dumbbells to near failure) 40 x 6+presses x 2 Dumbbell Chest Supported Row 40 x 12,10 Dumbbell Rear Delt Raise 30 x 12,10 Elbow Elevated External Rotation 20 x 12 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 17, 2015 Author Share Posted May 17, 2015 Wednesday 10/13/15 WORKOUT Single Leg Deadlift 165 x 6 x 3 Deadlift (belt, alt grip but no chalk) up to 540 x 1 x 2 430 x 3 x 3 Barbell Row 270 x 3 x 3 Barbell Stiff Leg Deadlift 270 x 3 x 3 Barbell Shrug (double over, no chalk) 270 x 35,30,25 Weighted Plank BW+25 x 1min x 3 Seated Calf Raise 160 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 17, 2015 Author Share Posted May 17, 2015 Friday 5/15/15 WORKOUT Axle Strict Press 35 x 5 x 3 85 x 3 125 x 3 155 x 1 185 x 5 155 x 5 135 x 5 -light and easy, kept in for form while I rehab lefty Single Arm Dumbbell Overhead Strict Press 90 x 24 R 90 x 16,6,2 L -could have been a better workout, perhaps overdid the left arm triceps work on bench day Dumbbell Lateral Raise 35 x 15,12,10,8 Cable Pullover 50 x 20 70 x 15 x 3 Dumbbell Upright Row 25 x 12 x 4 Band Pullapart Orange x failure x 4 Single Arm DB Overhead Triceps Extension 25lb dumbbell-high reps, focusing on lefty Quote Link to comment Share on other sites More sharing options...
MattM Posted May 17, 2015 Author Share Posted May 17, 2015 Workout 5/16/15 I drove to Sauk Rapids to meet up with the promotor of a upcoming local contest and demo the events for him. It was a BLAST! WORKOUT Band Curls Band Pullaparts Band Rows Prowler Arm Over Arm + Prowler Low Handle Push (60ft both ways) -did one run and completed in 41 seconds -added 40lbs and would have completed in around 55 seconds but veered too far to the right into gravel and was stuck 5ft from finish! Hercules Hold -very cool apparatus, held it for 22 seconds... HUGE forearm pump Keg Tossing -threw a total of 10-12 empty pony kegs non consecutively over various tree branches and such about 16ft high Axle Cleans (light) -three or four sets from 105 to 195 Axle Hold (double over) -195 x 56 seconds Stone Shouldering -150lb stone, maybe 8-10 times non consecutive single motion to shoulder after some warmups lapping and loading Quote Link to comment Share on other sites More sharing options...
MattM Posted May 18, 2015 Author Share Posted May 18, 2015 Sunday 5/17/15 WORKOUT Single Leg Deadlift 45 x 5 95 x 3 160 x 10 Deadlift sets up to 470 x 1 Barbell Row 235 x 15 Stiff Leg Deadlift 235 x 10 Barbell Shrugs (double over, no straps) 235 x 80 Speed Deadlift (alternating between narrow, normal, and sumo) 235 x 1 x 10 Sumo Deadlift 235 x 1 315 x 1 405 x 1 455 x 1 -didn't go heavy, just seeing what this sumo thing is all about Weighted Plank BW+25 x 60 seconds Standing Single Leg Calf Raise BW+45 x 20 CONDITIONING Rower 20 seconds all out x 15, less than 90 seconds rest between each 1 hour walking 7.5% incline, 2.5mph NUTRITION 378g protein, 468.75g carbs, 137g fat - 4620 calories Quote Link to comment Share on other sites More sharing options...
MattM Posted May 19, 2015 Author Share Posted May 19, 2015 Monday 5/18/15 WORKOUT Dumbbell Pullover 65 x 12 Bench Press 45 x 5 95 x 3 135 x 3 175 x 5 195 x 3 215 x 1 225 x 1 235 x 1 250 x 1 Unilateral Dumbbell Bench Press 40 x 3 75 x 45 R (Rep PR) 75 x 27,18L Dumbbell Chest Fly/Press 45 x 5+5 -lefty was very tired Dumbbell Chest Supported Row 45 x 13 Dumbbell Rear Delt Raise 30 x 13 Dumbbell Elbow Elevated External Rotation 20 x 12 CONDITIONING Walkouts BW x 20 seconds x 8 2 hours walking 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 20, 2015 Author Share Posted May 20, 2015 Tuesday 5/19/15 WORKOUT Overhead Squat 70 x 12 x 4 Speed Squat 135 x 3 185 x 3 235 x 2 x 10 Front Squat 165 x 10 x 4 Lunges 25 x reps x 4 Single Leg Hip Thrust BW+10 x 10,8,8,8 Side Bends on Back Extension BW x 10 x 4 Seated Calf Raise 70 x 40 x 4 CONDITIONING 1 hour walk, 2.7mph Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 20, 2015 Share Posted May 20, 2015 Do you notice a big difference with the huge quantity of protein as far as strength, size, and recovery go? Quote Link to comment Share on other sites More sharing options...
MattM Posted May 22, 2015 Author Share Posted May 22, 2015 Do you notice a big difference with the huge quantity of protein as far as strength, size, and recovery go? Well I think I like the high protein content mostly because I love hamburger and mix egg whites in with a lot of things I cook. I don't always go past 400, generally my average is around 350g. Also the bread and foods I eat have a bit more protein in them than normal for the calories they have. As for recovery I'm sure that I get the most BCAAs my body can handle this way, so maybe it helps. It also makes me fuller to eat more protein which is a plus. Cable Pullover 60 x 30,25,20,15 Barbell Strict Press (speed work) 45 x 3 x 3 55 x 5 70 x 5 95 x 3 x 8 -throwing the weight up as quick as possible here Single Arm DB Strict Press 45 x 40R, 45L Dumbbell Lateral Raises 25 x 20,15,15,12 Rear Delt Cable Crossover 25 x 12,12,10,8 Dumbbell Upright Row (15 sec rest between sets) 20 x 12 x 4 Reverse Grip Cable Triceps Pushdown 25 x 40R, 35L, 13L CONDITIONING 1 hour walking 5% incline, 2.7mph DIET 335.5g protein, 532g carbs, 115.5g fat, 4509.5 calories 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 25, 2015 Author Share Posted May 25, 2015 Friday 5/22/15 EVENT TRAINING Stone Shouldering Technique 120 x 2 120 x max shoulder reps in 60 seconds Prowler Arm Over Arm to Push 95 x 60ft/60ft 145 x 60ft/60ft 125 x 60ft/60ft Axle Clean 95 x 2 135 x 2 185 x 2 225 x 10 (max reps in 60 seconds) -7 of these were full cleans, then 3 continental Thickbar Hang (two hands hanging from a medium width thickbar) BW x 90 seconds -happy with this Stump Throw stump x 6 x 2 -all throws higher than 16ft CONDITIONING Prowler Push (high handles) 135 x 80ft x 15 -rested as needed Biceps Curls 50 x 10 50 x 8 x 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 25, 2015 Share Posted May 25, 2015 STUMP!!!!! Quote Link to comment Share on other sites More sharing options...
MattM Posted May 25, 2015 Author Share Posted May 25, 2015 Sunday 5/24/15 Haha that's right! . There's actually something pretty satisfying about launching that stump... WORKOUT AM Speed Deadlift 155 x 3 205 x 3 250 x 1 x 8 -bringing in my stance a bit to how it used to be Circuit (minimal rest) Deadlift Stance Paused Box Squat 135 x 10 x 4 Barbell Row 135 x 15 x 4 Barbell Shrug (double over) 135 x 50 x 4 Dimel Deadlift 135 x 12 x 4 Single Leg Calf Raises BW+25 x 20 x 4 WORKOUT PM Row Machine 1/4 stack x 10 1/2 stack x 10 3/4 stack x 10 Stack x 10 Pulldown Machine 1/3 stack x 10 2/3 stack x 10 Stack x 8 Curl Machine 1/4 stack x 10 1/3 stack x 10 1/2 stack x 6 Body Saw BW x 15 x 3 Wrist Roller (smooth metal handles) 35 x 1 (this was hard) 25 x 1 Foam Rolling Bar Stretches Quote Link to comment Share on other sites More sharing options...
MattM Posted May 25, 2015 Author Share Posted May 25, 2015 Monday 5/25/15 WORKOUT Dumbbell Pullover 35 x 20 x 2 35 x 15 x 2 Speed Bench (paused) 70 x 5 95 x 5 125 x 3 x 3 155 x 3 x 5 Single Arm Dumbbell Bench Press 45 x 70 right arm 45 x 73 left arm Dumbbell Fly/ Press 25 x 15,15 25 x 12,12 25 x 10,10 25 x 8,8 Dumbbell Chest Supported Row 25 x 15 x 4 Rear Delt Raise 20 x 15 x 4 Elbow Elevated External Rotation 10 x 20 10 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 29, 2015 Author Share Posted May 29, 2015 Wednesday 5/27/15 WORKOUT Overhead Squat 45 x 5 95 x 3 135 x 15 Squat 135 x 3 225 x 2 315 x 1 405 x 1 495 x 1 515 x 1 -singles up to around 90% Front Squat 135 x 1 225 x 1 315 x 12 (Rep PR) Wide Stance Squat (trying to work on hip strength) 135 x 3 225 x 3 315 x 3 365 x 3 X-Band Walk Orange Band x 1 minute Hanging Leg Raise BW x 12 Single Leg Calf Raise BW+45 x 20 CONDITIONING Box Jumps 15 sets of 10 jumps to waist high box 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 29, 2015 Share Posted May 29, 2015 Congrats on those front squats. You made 'em look too easy! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 29, 2015 Author Share Posted May 29, 2015 (edited) Congrats on those front squats. You made 'em look too easy! Haha the squat is usually the easier part, so I go fast because I know eventually I will have to quit because I can't breathe barely at all! Thursday 5/28/15 WORKOUT Barbell Strict Overhead Press 45 x 5 75 x 5 105 x 3 135 x 1 165 x 1 180 x 1 195 x 1 225 x 1 240 x 1 -stopped here, press is feeling better Single Arm Dumbbell Overhead Strict Press 80 x 35R 80 x 29,10L Dumbbell Lateral Raise 45 x 15 Rear Delt Cable Crossover 40 x 10 Dumbbell Upright Row 35 x 15 Single Arm Dumbbell Overhead Triceps Extension 35 x 18R 35 x 15,5L Cable Pullover 120 x 15 CONDITIONING Battle Ropes 8 x 20 seconds w/30 seconds rest Edited May 29, 2015 by MattM 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 30, 2015 Share Posted May 30, 2015 Insanely strong pressing. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 30, 2015 Share Posted May 30, 2015 Insanely strong pressing. Agreed! Quote Link to comment Share on other sites More sharing options...
MattM Posted May 30, 2015 Author Share Posted May 30, 2015 (edited) Insanely strong pressing. Insanely strong pressing. Agreed! Thanks guys! I'm hoping that once my left arm heals a bit more to get back doing heavier weights and less of these rep-a-thons! Friday 5/29/15 NOON WORKOUT Chinups - 3 sets of 5 Axle Cleans (D.O., light) 45 x 5 95 x 5 115 x 5 x 5 Double Over Thickbar Hangs (grip work, med. width thickbar) BW x 30 seconds x 5 Prowler Arm over Arm/Low Handle Push (60ft arm over arm, 60ft pushed back) 95 x 60ft/60ft x 3 EVENING WORKOUT Stretching, Foam Rolling, Rehab Dumbbell Alternating Curl 50 x 10 x 3 Atlas Stone Shouldering (tackyless, smooth stone) 150 x 2 x 8 -quick, explosive shouldering... trying to catch air off the shoulder CONDITIONING Rower - 8 sets of 20 seconds all out, resting only as needed Edited May 30, 2015 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 1, 2015 Author Share Posted June 1, 2015 (edited) Sunday 5/31/15 WORKOUT Deadlift (belt, touch and go, no straps) 135 x 2 x 2 225 x 2 x 2 320 x 3 370 x 3 420 x 15 -plenty left in the tank here Sumo Deadlift 135 x 3 225 x 3 315 x 3 405 x 3 -trying to get comfortable with these Barbell Shrugs (double over) 215 x 60,40 Barbell Hip Thrust 215 x 8 x 2 Hanging Leg Raises BW x 10 x 2 Single Leg Calf Raises 45 x 15 x 2 CONDITIONING 1 hour walking 7.5% incline, 2.5mph Edited June 1, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 1, 2015 Share Posted June 1, 2015 Didn't you get enough cardio with the 15 rep set of pulls? Quote Link to comment Share on other sites More sharing options...
MattM Posted June 4, 2015 Author Share Posted June 4, 2015 Didn't you get enough cardio with the 15 rep set of pulls? Haha if how hard I breath after the set is any indicator, than I probably get plenty Tuesday 6/2/15 WORKOUT Log Clean & Press 90 x 2 140 x 2 180 x 2 230 x 5 Axle Clean & Strict Press 95 x 2 195 x 5 -real easy reps, figured I would keep some strict pressing in Dumbbell Single Arm Press 75 x 2 x 6L -getting some extra volume in with lefty Atlas Stones (no tacky) 230 x 42.5, 47.5, 52.5, 57.5, 62.5 265 x 57.5 310 x 52.5 340 x lap x 2 -couldn't keep the grip to load the 340 today Yoke Pick (picking yoke up from the height I would use for yoke runs) 190 x 1 280 x 1 370 x 1 460 x 1 550 x 1 640 x 1 -add belt 730 x 13 -got a weird oblique cramp on the last set Double Over Axle Deadlift up to 325 Single Arm Hang From Pullup Bar BW x 52 seconds on the right BW x 60 seconds on the left, could have gone a few more if I had to on lefty Side Bends 70 x 30 (working on contracting the left side only) Quote Link to comment Share on other sites More sharing options...
MattM Posted June 4, 2015 Author Share Posted June 4, 2015 Wednesday 6/3/15 WORKOUT Warmed up with cable pulldowns, 3 sets of 5 Chinup BW x 3 x 8 Barbell Row 145 x 20,20,15 Chest Supported DB Row 30 x 20,12,12 Crossed-Cable Rear Delt Raise 20 x 20,18,16 Cable Pullover 90 x 15,15,12 Dumbbell Alternating Biceps Curl 30 x 15,12,12 Wrist Roller 30 x 1, .5 15 x 1 Seated Calf Machine 140 x 12 x 3 CARDIO 1 hour flat walking at 2.5mph (tuesdsay) 1 hour 7.5% incline 2.5mph (wednesday) Quote Link to comment Share on other sites More sharing options...
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