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Moeller Vs. Weights


MattM

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Very fun workout, loved everything.

I bet you did! :rock :rock :rock

Feel like I missed something good. Did she come back?

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Wish you where back here Mike! She's coming back this Saturday haha. We will see....

Monday 10/24/2011

Military Press (deload)

105x5

135x5

170x5

185x8

Narrow Bench

135x5

245x10

-20sec rest

245x8

-20sec rest

245x8

Tricep Superset

-overhead&pusdowns, 3 sets cable

Shrugs (strict, no straps)

225x6

405x10

405x10

405x12

Assisted Neck

-one set until failure all sides

felt terrible, possibly sick?

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Ok, I'm for sure sick :(

Tuesday 10/25/2011

Weighted Chinup

90x6

90x6

90x6 *a bit of kicking at rep 6

One Arm Row

135x6

225x6

*decided to scratch this and move to machine today

T-Bar Stand

135x6

225x12

225x12

225x10

Cable Pullover

100x6

220x11

220x8

220x9

One Arm Preacher Curl

35x6 L & R

75x5 R, 75x4 L

Dropset to ten reps w/ 35

*got weaker... possibly need rest or exercise change

Bent Over Fly

*three sets w/ band resistance

Forearm DB Curl

100x18L, 100x18 R

*huge PR

Reverse DB Forearm Curl

40x10 R, 40x6L

*not so happy about this

Sledgehammer Wrist Work

-one set flexion & extension

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Wednesday 10/26/2011

Squats

225x5

275x5

330x3

365x5

415x5

470x8

Plate Carry

180x50ft

270x50ft

315x~120ft

Fast Deload, feel pretty beat up this morning in the arms, and stomach.

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Friday 10/28/2011

Bench Press

150x6

185x6

225x6

245x6

280x6

315x6

Seated Barbell Overhead Press (for speed)

135x10

135x10

135x10

Weighted Dips (for speed)

45x10

45x8

45x6

One Arm DB Overhead Press (for speed, no rest between sets)

50x6

55x6

60x6

65x6

70x6

*both L & R

Shoulder Complex

-rotator cuff exercises

-T's

-Y's

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Saturday 10/29/2011

Deadlift

235x5

295x5

355x3

385x5

440x5

500x5

Log Cleans (working on form)

160x1

250x1

Yolk Carry

440x40ft

660x60ft

750x40ft, 2 drops

"Well the weight is over here now, so I don't feel too bad" -lol

Prowler/Farmers/Sandbag Medley

135x80, 130x80, 150x240

*I thought I went pretty fast, but who knows

Wide Pulldowns to chest

140x10

230x10

230x5,140x5

Axle Curl (strict)

60x6

70x6

110x10

Situps on GHR (thick green band as resistance)

10 reps

8 reps

6 reps

..... I told you guys I'd get her back to the garage!

Edited by MattM
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Monday 10/31/2011

Strict Press

115x5

135x5

160x3

170x3

195x6

170x3

160x16

Narrow Bench

245x10

245x10

245x9*hand slipped :(

Pushups

3 sets to failure

Triceps Medley

1 set back to back assorted shit

Manual Neck

1 set four way

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Tuesday 11/11/2011

Chins

90x6

2 sets assorted grips till failure

T-Bar Row Stand (strict)

135x50 reps in as little time as possible

Cable Pullover

130x50 reps in as little time as possible

One Arm Preacher Curl

55x10 L & R

20x30 reps reclining curls in as little time as possible

Lying DB Prosterior Raise

20x50 reps in as little time as possible

Barbell Forearm Curl

3 sets until failure

Reverse Barbell Forearm Curl

3 sets until failure

Forearm Bar Work

1 set until failure front & back

Call it a deload, or call it being lazy. Your call

Edited by MattM
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Wednesday 11/2/2011

Squat

225x5

275x5

330x3

385x5

440x3

495x6

ATG Front Squat + Full Hanging Leg Raise Superset

155x6, 15 raises

200x6, 13 raises

235x6, 7 raises

BW Hamstring Curl

3 sets to failure

Calf Work

5 sets standing calf, 3 sets dorsiflexion w/ plate

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..... I told you guys I'd get her back to the garage!

I missed this earlier.

Indeed you did. :bow

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Friday 11/4/2011

Bench (deload)

150x5

185x5

225x5

260x3

Cable Press Medley

-Horizontal Pressx12

-Vertical Pressx10

-Lateral Raisex12

*3 sets all

Incline Bench Press

135x6

185x6

225x10

I need some time to get my left shoulder back in working order. Hopefully this will help

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Saturday 11/5/2011

Deadlift (deload)

235x5

295x5

Axle Deadlift (double over)

110x5

200x5

290x5

340x1 + 2 attempts

340x1 + 1 attempt

*Applause goes to John for whooping me good like always!

Axle Cleans (continental)

110x3

160x3

190x3

230x3

260x1

280x1 -This is a weight PR (I don't do alot of axle, but I had a bit more in me lol)

*had fun with this one

Farmers Holds

130x10s

220x10s

310x38s -This is a PR for time

Prowler Push

135+140lb girlx40ft

185+140lb girlx40ft

225+140lb girlx40ft

275+140lb girlx40ft, 275x40ft back to back set

Rope Pullups

0x10

0x10+ 10s hold at top

0x10+ 8s hold at top

Biceps/Calf/Abs Medley

-65x6 Curl

-40x8 Calf Raise

-0x10 Ab Wheel off toes

Great workout today. James was at nationals but we all where thinking about him!

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Monday 11/7/2011

(deload)

Seated Barbell Overhead Press (no back support, clean to shoulders) + Barbell Upright Row

135x10 + 135x6

135x10 + 135x6

135x10 + 135x6

Narrow Barbell Press Medley (clean to shoulders each transition) Incline to Flat to Decline Bench

135x10 Incline, 135x10 Flat, 135x10 Decline

135x10 Incline, 135x10 Flat, 135x10 Decline

135x10 Incline, 135x10 Flat, 135x5 Decline

Lateral Raise, Overhead DB Press, Chest Fly Medley

30x10, 30x10, 30x10

30x10, 30x10, 30x10

30x10, 30x10, 30x10

Lateral Static Hold + Tricep Pushdown + Tricep Overhead Extn.

15xfailure + 100x10, 100x10

15xfailure + 100x10, 100x10

15xfailure + 100x10, 100x10

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Were you in a hurry for this last workout? I noticed not just one, but two medleys in there.

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Were you in a hurry for this last workout? I noticed not just one, but two medleys in there.

I was just trying to shake things up and get tired as hell haha. It's the kind of stuff I used to do in HS to look badass! Today (tuesdays workout) was rushed though, almost not worth posting : /

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Tuesday 11/8/2011

Weighted Chins

90x6-narrow palms facing

Chin Medely

45x4-wide + 45x3 med.wide + 45x3 neutral + 45x3 narrow palms facing

*repeated twice without weight

T-Bar Row (stand, no back)

135x6

230x10

230x10

*switched from neutral grip to wide and pronated

135x10

135x10

Pullover

100x6

160x10

Medely: Incline Curl + Standing DB Curl + Seated DB Forearm Curl + DB Reverse Forearm Curl + Bar Raises

30x10 + 50x10 +100x6 + 30x14 + 9lbsx failure

Face Pulls

100x6

100x7

100x8

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Wednesday 11/9/2011

Squat (deload)

135x5

225x5

315x5

Front Squat

135x3

225x3

275x3

315x1

Medley

-225x5 Power Clean

-170x40ft Farmers Walk (per hand)

-225x80ft Plate Carry

Set 1=15.4s

Set 2=14.8s

Set 3=14.1s

The lactic acid level after the third set was excruciating!

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Friday 11/12/2011

Bench Press

150x5

185x5

225x3

260x3

300x3

335x3

300x3

260x14

Incline Bench Press

135x6

185x3

205x11

Weighted Dip (deep)

0x3

45x6

Lateral Raise

35x10

35x10

35x10 (focused on left arm)

Neck Harness

45x10

55x10

70x8

Front Neck Plate Raise

25x10

25x8

25x3

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I just can't believe how much work you do every time I check out your log!

Thanks Cannon. I'd do a hell of alot more if I could recover from it haha

Saturday 11/12/2011

Deadlift

235x5

295x5

355x3

410x3

470x3

530x3

Axle Deadlift (double over)

300x3

360x0-...shit ;(

Reverse Hyper

250x18

320x15

Situps w/Band on GHR

Green Bandx20

Wide Grip Lat Pulldown (to chest)

140x10

210x10

230x8

Hanging Arm Concentration Curl (Arnold Curl)

60x10 - this is a PR

Band Pull Apart

-3 sets ranging from 10 to 3 reps

Single Leg Standing Calf Raise w/weight

BW+60x10

BW+60x8

BW+60x7

Plate Dorsiflexion

-3 sets

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I think you did extra during this last workout because you knew you were going to drink 1 beer later.

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I think you did extra during this last workout because you knew you were going to drink 1 beer later.

Holy shit I'm laughing my ass off here! Yeah you know it's going to be a night of 'heavy drinking' when he PRs on biceps lolol

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Monday 11/14/2011

Military Press

115x5

135x5

165x3

185x3

210x3

235x5

210x3

185x11*strict

Narrow Bench Press

135x5

225x3

255x12

Overhead Triceps Extension

130x10

130x10

130x10

Barbell Shrug

225x10

315x10

405x10

Neck Work

-sides, three sets

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The sheer quantity of work you do still blows my mind.

Any plans to compete yet?

Haha thanks Colin I plan to compete when I'm not a pussy wet bitch anymore.... so probably next summer!

Tuesday 11/15/2011

Chin Medley (dead hang, second hold at top)

Wide Grip+Wide Nuetral+Chins+Nuetral Narrow

10,8,6,3

7,6,6,3

7,6,4,1

Barbell Row (Strict, with hold at top)

135x10

155x10

165x10

Cable Pullover (light)

100x10

130x10

145x10

One Arm Preacher Curl

30x5

50x3

65x15R, 14L

Rear Delt Machine

100x10

130x10

160x10

160x10

DB Forearm Curl

105x3 L&R

DB Reverse Forearm Curl

40x5 L&R

Sledgehammer Forearm Work

-One set front & back

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