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12/13/12

dynamic box squat -paralell

135*2

225*2

7 sets of 205*2

deep squats

135*5

185*3

225*1

275*3

reverese hyper extensions

4 sets of 50lbs for 10

glute/ham raises

bw*15 for 4 sets

ab wheel off knees 4 sets of 10

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coming into this workout i just got done with a 55 hour shift so i was mentally exausted not so much physically so it was hard getting the motivation to push through this workout

weighted pull ups- they didnt have any dip belts here i should probably find one but they did have a vest that im guessing weighed between 15 and 20lbs so ill say 15 to be safe

15x6

15x6

15x6

15x6

cable pullover- i you tubed this tonight to see exactly what it was and i have been doing the wrong lift in the program so now i feel pretty stupid coming in on my 8th week of the program :glare:

45lbs for 4 sets of 12

i was supposed to do bent over db raise but i always feel like i have the angles wrong and arnt quite working whats intended so instead i used the rear delt machine

85x15

85x12

70x15

70x15

bicep machine

90lbs for 4 sets of 10

farmer walks

4 sets 100lbs for aprox. 75ft

standing calves

270 for 10 sets of 10

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monday 12/17/12

Floor press

135 for 5

185 for 5

225 for 8 *rep pr

4 board bench press

135x5

185x5

225x5

dips-100

10

10

20

22

20

18

machine flyes

115x12

155x12

175x12

190x12

machine push down

110x20

110x20

170x20

190x20

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Thanks matt! im glad you came and watched me lift last night and today

12/18/12

i think my calories were to low before this lift i checked how much milk i had left after my lift and i found out i only drank aproximately 4 cups of milk before my lift and that was my only calories and i went into the workout really tired, needless to say i was disappointed with my lift

Trap deadlift-

165x5

255x5

345x3

435x3

500x1

attempted 550 but failed

500x1

lat pull downs

140x15

110x15

110x15

110x15

110x15

db rows with some kind of grip thing to make it harder

4 sets of 70x20

glute/ham raises with quarter in band

4 sets of 10

was going to do leg raises but i was feeling too week so the ab wheel was substituted in

4x10

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12/20/12 thursday

military press with chains on each side- chains at the top weigh 60 or 70lbs each

45x5

55x3

65x3

95x4

sitting shoulder press-no back support

4 sets of 55x10

cable upright rows

90x10

100x10

110x10

120x10

db rear delt raises- thanks matt for showing me the correct way for these they work a lot better

25x15

45x10

30x15

30x15

db bicep curls

4 sets of 40x10

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12/21/12 Friday

deep squats

45x5

95x5

135x5

185x3

225x2

275 for 4 clean reps and 2 assisted reps... not exactly in that order i lost balance on the 2nd rep and the spotter had to jump in and i couldnt budge the 6th rep so the spotter had to jump in

leg extensions

220x10

220x10

220x10

155x30

leg kick backs

35x10

45x10

45x10

45x10

decline sit ups

25lbs behind the head for 10

25lbs behind the head for 6 than 4 rested on chest

45lbs rested on chest for 2 sets of 10

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haha i know it gets hard to remember things when you fall that far behind but its hard logging sometimes.

pull ups

35x6

35x6

35x6

idk what it was but i just felt super strong today and the weight seemed easy so hopefully next week i can jump up to a plate

cable pull through

4 sets of 65x15

bent over db raises

4 sets of 25x15

bicep machine

110x10

3 sets of 90x10

wrist curls palm up

4 sets of 45x15

decline sit ups

4 sets of 25lbs behind the head for 10 reps

i weighed myself today and i am at 218lbs which is a 31lb increase from when i started this work out and diet a little less than 9 weeks ago

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thanks for coming and hanging out while i lifted matt!

close grip bench

45x5

95x5

135x5

185x5

225x4

235x3

4inch board

95x5

135x5

185x3

225x15 *rep pr

db bench press

70x10

3 sets of 80x10

chest flys

40x12

40x12

35x12

15x12

tricep extensions

4 sets of 65x15

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12/25/12 tuesday

trap bar deadlift

165x3

255x3

345x3

435x1

500x5

lat pulldowns

90x20

90x20

115x20

140x20

rows

4 sets 70x25

back extensions with 3/4th in band

4 sets of 10

hanging leg raises

4x15

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12/27/12

standing shoulder press

45x5

95x5

125x5

140x3

160x9 *rep pr for strict press

standing db military press

60x4x10

upright rows

65x10

side lateral raises

20x4x15

bicep curls

75x4x10

Edited by boldt
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12-28-12

Squat

45x5

95x3

135x1

185x1

225x1

275x7 *weight and rep pr

Leg extensions with band not sure how thick it was, maybe 1 1/4in

4x10

glute/hamstring raises with 1/4in band

4x10

decline sit ups with 1/4in band

4x10

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oh yeah! thanks matt

and step ups

first set right leg 115 for 18 reps 8 for left

the rest of the sets were 8 each leg for the remainder 3 sets

12/29/12

pull up

bwx6

3 sets 35lbx6 *pr

cable pull down

4 sets of 72.5x10 *pr

bent over db raise

4x25lbsx12

bicep machine

130x10

3 sets of 110x10

wrist curls

4 sets 55x12

calves

6 sets 315x15

ab work was a superset

decline sit ups

25lbs 4x10

hanging straight leg raises

4 sets of 10

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Id lay off the ab work unless its a squat or deadlift day. Youre overworking them before your max weeks, which could be why youre feeling them so much during the all out sets.

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I was only doing abs on the days the program said too but i figured it might help reduce the pain. but i wont add them on other days again i dont want to do less than my best on a max day

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monday 12/21/12

bench

135x5

185x5

205x3

225x1

235x7 *rep pr 235 was the most weight i have ever benched before so it felt good getting a couple more reps on it

db bench press

4 sets 70x15

weighted dips

4 sets 45x15

chest fly's

4 sets 35x12

tricep cable extension

4 sets 145x20

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felt sick today almost threw up before i started lifting and i had a headache... NO i didnt drink last night

1/1/13

tuesday

deadlift

135x5

225x5

315x5

405x8

pull up

bwx12

bwx9

bwx6

bwx9

one arm db row

4 sets of 80x10

felt really shitty after this i thought i was going to pass out so i just called it

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alright i will give that a try!

1/2/13 wed.

standing shoulder strict press

45x5

95x5

135x5

165x1

185x5

sitting db shoulder press (no back support)

4 sets 60x10

cable upright rows

4 sets 135x10

rear delts

4 sets 25x15

biceps

2 sets 45x12

my biceps were hurting pretty bad during the first set and after the second set i didnt want to risk it. it almost feels like its going to rip soon so ill take it easy going into max week's

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1/3/12

squat

95*3

135*3

185*3

225*3

275*1

315*3 *weight and rep pr

leg press

4 sets of 450 for 15

called it after this workout because i was late for my ride to frisco and my knees and lower abdominals were giving me trouble

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