MattM Posted April 8, 2015 Author Share Posted April 8, 2015 Wednesday 4/8/15 WORKOUT Single Leg Deadlift 135 x 5 185 x 5 245 x 3 (Weight PR, Rep PR) Rack Pull (pins at mid shin) 335 x 5 535 x 5 Snatch Grip Pendlay Row 245 x 12 Speed Deadlift 425 x 2 x 3 Barbell Shrugs (no straps, double over) 275 x 50 x 2 X-Band Walk Mini x 1 min x 2 Standing Calf Raises BW+100 x 1 min x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 10, 2015 Author Share Posted April 10, 2015 Thursday 4/9/15 WORKOUT Barbell Strict Press 45 x 5 75 x 5 115 x 3 155 x 1 195 x 1 225 x 4 Incline Bench Press 45 x 10 95 x 10 135 x 10 185 x 10 Machine Shoulder Press 4 rep difference between lefty and right, not bad. One set right, two sets left Dumbbell Lateral Raise 60 x 6,5 Dumbbell Rear Delt Raise 50 x 6,5 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2015 Author Share Posted April 12, 2015 Friday 4/10/15 WORKOUT French Curl (skull crusher) 75 x 10 95 x 10 115 x 8 Narrow EZ Bar Curl 75 x 10 95 x 10 115 x 10 Barbell Forearm Curls 135 x 20,15,10 Dumbbell Unilateral Overhead Ext. -3 sets, weaker than normal with lefty on this movement, this motion must work the part of the muscle that the nerves affected most Dumbbell 21's 25 x 3 sets of 21's (7 reps half up, 7 reps up and half down, 7 full reps) Reverse Dumbbell Forearm Curls 20 x 3 sets Triceps Band Pushdowns -3 sets max reps Front Double Biceps Curls (using both sides of cable station) -3 sets of 8-20 reps pyramiding up in weight Forearm Bar Raises -3 sets front, 3 sets back Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2015 Author Share Posted April 12, 2015 Sunday 4/12/15 WORKOUT Full Squat 135 x 3 225 x 3 315 x 1 405 x 1 475 x 3 -didn't push hard this set, was still sore Front Squat 135 x 1 225 x 1 315 x 1 365 x 5 (Rep PR) -happy with this, reps felt pretty solid Leg Extensions 110 x 50 reps Body Saw BW x 15 x 2 Seated Calf Raises 160 x 40,20,23 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 14, 2015 Author Share Posted April 14, 2015 Monday 4/14/15 WORKOUT Bench Press up to 280 x 4 2-Board Press up to 225 for 8 paused reps Single Arm Machine Press one set with left Trying to fix lefty as always. Weighted Pulldown 3 warmup sets BW+55 x 8 Behind The Neck Pulldown 1 warmup set 280 x 22 Band Pullaparts Black Band x 21 Elbow Elevated External Rotation 20 x reps 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 16, 2015 Author Share Posted April 16, 2015 Wednesday 4/15/15 WORKOUT Single Leg Deadlift 45 x 5 95 x 5 165 x 5 Snatch Grip Pendlay Row 135 x 5 245 x 8 18" Rack Pull (touch & go) 315 x 3 405 x 1 455 x 1 515 x 15 (Rep PR) Speed Deadlift 415 x 2 x 6 Barbell Shrug (no straps) 275 x 54 -traps tired out here, not grip which is good. Back Extension BW x 12 Calf Work (done at work later in the day) Smith Machine Calf Raise - 210 x 20, 260 x 12, 300 x 8 Single Leg Caif Raise - BW x Failure x 3 Calf Raise From Ground - BW x Failure Quote Link to comment Share on other sites More sharing options...
MattM Posted April 18, 2015 Author Share Posted April 18, 2015 Thursday 4/16/15 WORKOUT Cable Pullover 2 light sets for a stretch Standing Barbell Strict Press 45 x 5 95 x 3 135 x 1 155 x 1 185 x 12 Incline Bench Press 45 x 5 135 x 5 185 x 12 Unilateral Overhead Press Machine one set right and left, lefty actually got one more rep today so maybe something is happening Cable Lateral Raises (behind back) 40 x 20 R & L (actually did 25 lefty but don't tell) Bent-over Cable Crossover 20 x 12-15 (forgot how many I did but more than twelve) Quote Link to comment Share on other sites More sharing options...
MattM Posted April 18, 2015 Author Share Posted April 18, 2015 Friday 4/17/15 WORKOUT @ EHOP Did arms & back Band/Dumbbell Unilateral Overhead Triceps Extension -endless sets for lefty, a few for righty. This is the part of the triceps which seems very weak on my left Chinups -15 of them Pulldowns -3 sets various weights Pullovers -5 sets various weights, managed to make a plate fall off the machine and embarrass myself Single Arm Row 150 x 20 L&R no straps, probably a PR Dumbbell Hold for time 150/hand for 50 seconds Dumbbell Curls 35 x 12 x 3 I hope to train there again sunday and do something productive actually! (squats) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 19, 2015 Author Share Posted April 19, 2015 (edited) Sunday 4/19/15 WORKOUT @ EHOP Overhead Squat 45 x 5 95 x 5 135 x 10 x 2 Squat 60 x 5 x 2 160 x 3 250 x 3 340 x 1 430 x 1 455 x 13 (Rep PR) I'm at the start of this vid, didn't get my own footage this time Front Squat 55 x 1 145 x 1 235 x 1 350 x 6 (Rep PR) -not a huge PR, but still a PR Bulgarian Split Squat 50 x 10 x 2 Single Leg Calf Raises BW x 20 x 2 Edited April 19, 2015 by MattM 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 19, 2015 Share Posted April 19, 2015 I think I'd get winded just spotting you haha! Quote Link to comment Share on other sites More sharing options...
MattM Posted April 21, 2015 Author Share Posted April 21, 2015 I think I'd get winded just spotting you haha! Haha I think I did about 12 too many reps than traditional powerlifting allows! It's a good thing my friend strongman1 who spotted me was warmed up and squatting that morning too! Monday 4/20/15 WORKOUT Barbell Pullover 45 x 12 x 2 Bench Press up to 185 x 3 Single Arm Machine Press 32 right, 23 left 6 negatives left Cable Flye tons of sets, trying to get the left pec working more Single Arm overhead extension one set of 35 each hand, lefty equaled righty Pullups BW x 8 x 2 -did dead hangs Single Arm Pulldowns 180 x 10R, 8L, 6L Bend Over Cable Flye 25 x 12, 10 Rotator Cuff Work 15 x 20 x 2 Tuesday 4/22/15 Did 3 sets of 10 reps with every machine with very light weight. This took 35-40 min 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 23, 2015 Share Posted April 23, 2015 Your squatting is looking great, keep it up- Quote Link to comment Share on other sites More sharing options...
MattM Posted April 25, 2015 Author Share Posted April 25, 2015 Your squatting is looking great, keep it up- Thanks Kelly, it must be all the glute work I do on the side Wednesday 4/22/15 WORKOUT Single Leg Deadlift 145 x 8 x 2 18" Rack Pull 225 x 1 315 x 1 405 x 1 515 x 8,5 -had to cut second set short due to GI issues , easy pulls though Barbell Row 245 x 8 x 2 Speed Deadlift 345 x 3 x 7 Barbell Shrug (no straps) 245 x 70, 30 Seated Calf Raise 2 sets of 20 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 25, 2015 Author Share Posted April 25, 2015 Thursday 4/23/15 WORKOUT BB Overhead Strict Press up to 215 x 5 Incline Pushups 4 sets of 10 More freaking lefty work w/DBs Band Laterals Band Pullaparts DB Upright Row Quote Link to comment Share on other sites More sharing options...
MattM Posted April 25, 2015 Author Share Posted April 25, 2015 Friday 4/24/15 WORKOUT Bench -up to 185 during warmups Axle DO Deadlift Singles up to 335 DB Biceps Curl DB Single Arm Triceps Extn. DB Hex Holds Reverse EZ Bar Curl Cable Pushdown Wrist Roller Arnold Curls Reverse Band Pushdown Wrist Roller (other direction) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 27, 2015 Author Share Posted April 27, 2015 Sunday 4/26/15 WORKOUT Overhead Squats 105 x 10 x 2 Barbell Squat 70 x 3 x 2 160 x 3 250 x 3 340 x 3 430 x 8 x 2 -pretty easy, didn't push the reps just looking for some volume Front Squat 55 x 3 145 x 3 235 x 1 335 x 8 (Rep PR) Bulgarian Split Squat 50 x 12 x 2 Plank BW x 1 min BW+20 x 1 min Single Leg Calf Raises two sets of 50 on the leg press 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 29, 2015 Author Share Posted April 29, 2015 Monday 4/27/15 WORKOUT Bench up to 225 to keep form 30 pushups Single Arm Bench -rehab weight, 6 reps Chest Fly/Press 30 x 12 x 3/30 x 12 x 3 Pullups/Chinups 35 total DB Pullover/Rear Delt Raise 20/arm x 12 x 2 20 x 20,16 Band External Rotations 2 sets of 20 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 30, 2015 Author Share Posted April 30, 2015 Wednesday 4/29/1990 WORKOUT Single Leg Deadlift 60 x 5 135 x 10 x 2 18" Rack Pull 135 x 1 220 x 1 335 x 1 405 x 1 485 x 15 x 2 -happy with this, lots left in the tank Barbell Row 225 x 10,8 Speed Deadlift 390 x 3 x 5 Barbell Shrugs (strapless) 225 x 76, 40 GHR BW x 12 x 2 Seated Calf Raise 230 x 8 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 2, 2015 Author Share Posted May 2, 2015 Friday 5/1/15 WORKOUT Axle Clean (continental)35 x 5 125 x 3 175 x 2 195 x 2 215 x 2 255 x 1 285 x 1 Arm Over Arm Prowler/Prowler Push 225 x 50ft/225 x 50ft x 2 sets Cable Pulldown 180 x 24 90 x 16 (left only) Biceps Curl 45 x 2 sets DB Reverse Wrist Curl 35 x reps x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 5, 2015 Author Share Posted May 5, 2015 Sunday 5/3/15 WORKOUT Overhead Squat 95 x 10 x 3 Squat 70 x 3 x 2 160 x 3 250 x 3 340 x 3 430 x 8 x 3 (Volume PR) Front Squat 55 x 1 165 x 1 215 x 1 325 x 5 x 3 (Volume PR) Bulgarian Split Squat 40 x 6 x 3 Hanging Knee Raise BW x 12 x 3 Single Leg Calf Raises BW x Reps x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 5, 2015 Author Share Posted May 5, 2015 Monday 5/4/15 WORKOUT Cable Pullover 70 x 20 85 x 15 100 x 12 Bench Press -form work up to 245 Single Arm DB Bench 80 x 33 R (Rep PR), 13L 80 x 8,8,4L Dumbbell Fly (db's are pressed after failure for added work) 30 x 8 x 3 Pullups (dead hang, different grips) 25 total reps Single Arm Pulldown 170 x 13,11,9 Face Pull 55 x 25 70 x 20 85 x 15 Seated DB External Rotation 15 x 15 x 3 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 7, 2015 Author Share Posted May 7, 2015 Wednesday 5/6/15 WORKOUT Single Leg Deadlift 145 x 10 x 2 Deadlift (no straps, alt grip) 135 x 1 220 x 1 335 x 1 405 x 1 485 x 5 415 x 5 350 x 5 Barbell Row 245 x 8 x 2 Stiff Leg Deadlift 245 x 8 x 2 Barbell Shrug (no straps, DO) 245 x 40, 35 PlankBW x 60 seconds x 2 Seated Calf Raise 70+manual resistance x reps x 2 Stump Throw (found a 25lb stump on a walk and am tossing it like a keg overhead) 25 x 8 x 2 3 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 7, 2015 Share Posted May 7, 2015 Everyone should be doing stump throws. 😉 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 8, 2015 Author Share Posted May 8, 2015 Everyone should be doing stump throws. Haha I try to keep it spontaneous! Thanks! Thursday 5/7/15 WORKOUT Band Pullover 2 sets of 15 Barbell Overhead Strict Press 45 x 5 95 x 3 135 x 1 155 x 5 135 x 5 115 x 5 -just form/speed work Unilateral Dumbbell Overhead Strict Press 45 x 3 L&R 70 x 35 R (Rep PR) 70 x 28,8 L -lefty made good progress today Lateral Raise 40 x 12,10 Rear Delt Cable Crossover 30 x 8 x 2 Dumbbell Upright Row 30 x 12 x 2 Dumbbell Overhead Triceps Extension 30 x 25R 30 x 20,5L Cable Pushdown 180 x 10 120 x 10 Reverse Grip Cable Pushdown 45 x 8R 45 x 4,4L w/dropset at end Quote Link to comment Share on other sites More sharing options...
MattM Posted May 9, 2015 Author Share Posted May 9, 2015 (edited) Friday 5/8/15 WORKOUT Axle Clean (single motion) 85 x 3 125 x 3 175 x 3 225 x 5 195 x 5 165 x 5 Plate Loading (unscrewed the end of a barbell, loaded bumpers and plates on it & lifted it like a single motion stone load) 140 x 3 185 x 3 205 x 3 230 x 1 shouldered -could not grip this thing very well Axle Hold 225 x 75 seconds 225 x 30 seconds (this set was immediately after first, using mixed grip) Arm over Arm Row w/cable pulley 180 x 10 230 x 5 -grip issue, and no way to keep plates from falling off pulley Chinups - BW x 15 Dead Hang Wide Pullups - BW x 6 Reverse EZ Bar Curls 75 x 13,6 Alternating DB Curls 35 x 10, 6 Thickbar Wrist Roller (lots of knurling) 50 x 3 and some x 2 Edited May 9, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
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