Shoggoth Posted December 15, 2015 Share Posted December 15, 2015 Looks like a Durrs session with all of that volume! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2015 Author Share Posted December 15, 2015 Lmao! Looking at it now you are right!! Well we're both trying to get jacked and tan so I'll chalk the similarities up to that Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2015 Author Share Posted December 15, 2015 Monday 12/14/15 WORKOUT Overhead Squat 45 x 5 95 x 3 145 x 1 195 x 5 x 2 (Volume PR) Squat 245 x 3 335 x 2 445 x 1 510 x 3 x 3 (Volume PR) Speed Squat (60 seconds rest) 355 x 2 x 7 Pause Squat 450 x 2 x 2 Single Leg Machine Hamstring Curl 130 x 8,4 -left hamstring was weaker today, tweaked my right quad during the speed squats :p Quote Link to comment Share on other sites More sharing options...
MattM Posted December 16, 2015 Author Share Posted December 16, 2015 Tuesday 12/15/15 WORKOUT Dumbbell Pullover 60 x 10 Dumbbell Bench Press 60 x 5 80 x 3 100 x 3 120 x 4 x 4 Incline Supported Dumbbell Row 130 x 12, 12, 12, 10 Unilateral Dumbbell Bench Press 110 x 6 x 2 Weighted Chinup BW+60 x 5 x 4 Dead Bench Press off Pins 290 x 1 x 5 (60 seconds rest) Unilateral Dumbbell Rear Delt Raise 65 x 15,`12 Dumbbell Chest Flye 60 x 10, 8, 6 Dumbbell Seated External Rotation 40 x 10, 6 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2015 Author Share Posted December 18, 2015 Thursday 12/17/15 WORKOUT Single Leg Deadlift 45 x 5 135 x 3 225 x 4 x 2 Rack Pull (set right above knee) 315 x 1 405 x 1 495 x 1 585 x 1 675 x 1 765 x 2 -very easy Deadlift 345 x 1 435 x 1 525 x 1 545 x 9 (Rep PR) -I did this instead of 525 3x3, I didn't do the reps all at once because I felt exceptionally good, just wanted to see if I could Wide Grip Pendlay Row 135 x 3 225 x 2 275 x 15 x 2 Banded Deficit Deadlift (thick green band wrapped around center of the bar, each end looped under each foot) 275+Band x 1 405+Band x 1 x 5 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 18, 2015 Share Posted December 18, 2015 Nice repping dude! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted December 22, 2015 Share Posted December 22, 2015 545x9=STRONG Quote Link to comment Share on other sites More sharing options...
MattM Posted December 23, 2015 Author Share Posted December 23, 2015 Nice repping dude! 545x9=STRONG Thanks guys! I'm trying!! Saturday 12/19/15 WORKOUT Barbell Pullover 45 x 8 x 2 Barbell Overhead Rack Press 45 x 3 95 x 3 135 x 3 185 x 1 225 x 1 250 x 4 x 2 Barbell Overhead Strict Press 45 x 1 95 x 1 135 x 1 165 x 1 195 x 1 225 x 5, 3 Wide Grip Weighted Pullups 45 x 4 x 3 Incline Dumbbell Press 60 x 5 85 x 5 95 x 4 105 x 3 115 x 1 Seated Cable Row 230 x 15,13,13 Farmers Handle Shrug 235 x 30 seconds x 2 Barbell Front Raise 75 x 10,5 Dumbbell Upright Row 70 x 6 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 23, 2015 Author Share Posted December 23, 2015 Monday 12/21/15 WORKOUT Overhead Squat 45 x 3 95 x 3 135 x 3 185 x 1 225 x 3 (Rep PR, Weight PR) Front Squat 135 x 3 225 x 3 315 x 3 365 x 1 405 x 1 x 2 Hamstring Curl Half Stack x 5 Full Stack x 8 x 2 Abductor Machine Full Stack x 30 x 3 Single Leg Calf Raise on Leg Press 250 x 50 x 3 Sunday 12/20/15 WORKOUT Rower - 2300 meters in 10 min Stationary Bike w/ Handles - 125 calories in 10 min Incline Walking 20 min 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 28, 2015 Author Share Posted December 28, 2015 Wednesday 12/23/15 WORKOUT Very little rest between sets, this was meant as an upper body deload Dumbbell Bench Press 60 x 3 x 8 Chinup BW x 2 x 8 Single Arm Dumbbell Bench Press 50 x 3 x 8 Pullup BW x 2 x 8 Dumbbell Overhead Press 50 x 3 x 8 Seated Row 135 x 3 x 8 Dumbbell Incline Bench Press 50 x 3 x 8 Incline Dumbbell Row 60 x 3 x 8 Unilateral Cable Overhead Extension 25 x 35 L&R Unilateral Cable Curl 25 x 35 L&R Barbell Forearm Curl 45 x failure Barbell Reverse Forearm Curl 45 x failure Friday 12/25/15 WORKOUT 12 rounds, meant to keep myself active and get some blood flowing BW Squat x 5 Single Leg Toe Touch x 5 Side Bends L&R x 5 Leg Raise x 5 Single Leg Calf Raises x 20 Saturday 12/26/15 WORKOUT Some snatch work, very little of it Dumbbell Push Press 100 x 1 x 3 L&R Curl Machine -did a ton of reps working up to the full stack x 8 reps Triceps Machine -same as the curl machine Quote Link to comment Share on other sites More sharing options...
MattM Posted December 29, 2015 Author Share Posted December 29, 2015 Monday 12/28/15 WORKOUT This was a grueling, bonerific workout. I did a lot of yelling at the weights today, and rolling on the ground being exhausted Warmup - overhead squatting, some upper back/shoulder stuffs Rack Pull (just above knees) 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 675 x 3 x 2 -fairly easy Deficit Axle Deadlift (standing on 4 inch tall platform, straps on the axle as it will be allowed in my comp, touch & go) 135 x 1 225 x 1 315 x 1 405 x 1 455 x 5 x 5 405 x 4 x 6 (only 60 seconds rest between these sets) -commence rolling around and creating sweat angels on the ground Pause Deadlift (double over w/straps, stop and go, pause for 1 second at knee before finishing each rep) 315 x 3 x 2 -nice and easy actually Farmers Hold (weight per hand, chalk only and slightly elevated pick to save my back a bit) 135 x pick 225 x pick 310 x 30 seconds x 2 Holy schnikes that was a lot of deficit work, it really makes getting a breath before the lift tough 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 29, 2015 Share Posted December 29, 2015 Holy schnikes that was a lot of deficit work, it really makes getting a breath before the lift tough That's pretty much what I was going to write haha! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted December 29, 2015 Share Posted December 29, 2015 Armageddon deadlift workout! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 30, 2015 Author Share Posted December 30, 2015 Armageddon deadlift workout! It certainly felt like it at the time lol Tuesday 12/29/15 WORKOUT Warmup - overhead squats, shoulder mobility Log Strict Overhead Press 90 x 3 110 x 3 130 x 1 150 x 1 170 x 1 190 x 1 205 x 7 x 2 190 x 7 x 2 Incline Log Press 160 x 4 x 6 (60 seconds rest) -pretty easy Overhead Log Lockout 90 x 1 160 x 1 210 x 1 255 x 3 x 2 Log Hold (held in the rack position, working on getting air) 255 x 10 seconds x 2 Unilateral Alternating Dumbbell Bench Press 70 x 10 x 2 -very easy Barbell Upright Row 65 x 25,20 Plank BW x 60 seconds x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 2, 2016 Author Share Posted January 2, 2016 Wednesday 12/30/15 WORKOUT Lat Pulldown 1/4 stack x 10 1/2 stack x 5 full stack x 8 x 2 Behind The Neck Pulldown 3/4 stack x 10 x 2 Snatch Grip Pendlay Row 135 x 5 225 x 3 295 x 8 x 2 One Arm Cable Row 1/4 stack x 5 1/2 stack x 3 3/4 stack x 1 full stack x 7 x 2 Seated Dumbbell External Rotation 30 x 10 x 2 I was pretty tired today, lack of sleep and quality food Quote Link to comment Share on other sites More sharing options...
MattM Posted January 2, 2016 Author Share Posted January 2, 2016 Thursday 12/31/15 WORKOUT Warmup - overhead squats, hip flexor stuff, I's T's Y's for shoulders Front Squat 135 x 3 225 x 1 315 x 1 350 x 5 x 2 Log Clean & Press (clean once) 90 x 5 140 x 3 190 x 10 x 2 175 x 10 x 2 -fairly easy Log Clean 215 x 3 x 2 -very easy Stone Over Bar 230 x lap 230 x 1 faux load 230 x 4 reps in 30 seconds, all single motion @ 53" Bar 230 x 5 reps in 30 seconds, all single motion @ 53" Bar Side Planks BW x 1 min x 2 (each side) -I was so beat up from this past week these had me screaming like a little girl haha 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 3, 2016 Author Share Posted January 3, 2016 Saturday 1/2/15 WORKOUT Farmers Walk (weight per hand) 130 x 60ft 220 x 60ft x 2 Keg/Keg/Sandbag Carry Medley 150 keg x 40ft x 2 230 keg x pick x 2 220 bag x pick x 2 150 keg, 230 keg, 220 sandbag x 60 ft (run back for each object) x 2 Sled Drag 135 x 50ft 180 x 50ft 225 x 50ft 270 x 50ft x 2 490 x 50ft x 3 Front, Side, Rear Delt Raises all 30 x 10 x 2 Concentration Curl 30,40 x 10 Bilateral Hammer Head Curl 40,50 x 10 Unilateral DB Overhead Triceps Ext 40,30 x 10 -elbows acted up a bit so took these easy Incline Rolling DB Triceps Ext 25 x 15 x 2 -took it light (elbows) Plank BW x 60 seconds x 2 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2016 Author Share Posted January 7, 2016 Monday 1/4/16 WORKOUT Warmup - overhead squats, lunge stretch Rack Pull (just above knees) 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 725 x 3 x 2 -pretty easy Axle Deficit Deadlift (standing on 4 inch tall block, straps, touch and go) 135 x 1 225 x 1 315 x 1 405 x 1 475 x 4 x 4 -add band resistance 405+bands x 3 x 5 Pause Deadlift (pause at kneecap for a second before finishing the rep) 405 x 3 x 2 Farmers Hold (weight per hand) 220 x pick 310 x pick 330 x 20 seconds x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2016 Author Share Posted January 7, 2016 Wednesday 1/6/16 WORKOUT Warmup - overhead squats, shoulder series Log Strict Press 90 x 3 110 x 3 130 x 2 150 x 2 170 x 1 190 x 1 215 x 7,6 200 x 5 x 2 Log Incline Press (60 seconds rest) 185 x 5 x 6 185 x 3 x 3 185 x 2 x 1 Log Lockout (6 inch ROM) 140 x 1 190 x 1 240 x 1 265 x 3 x 2 Dumbbell Alternating Bench Press 60 x 5 85 x 10 x 2 Barbell Upright Row 85 x 15 x 2 Side Plank BW x 1 min x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2016 Author Share Posted January 10, 2016 Chinups BW x 23, 15 Behind The Neck Pulldown 150 x 15 x 2 Snatch Grip Pendlay Row 135 x 3 225 x 2 305 x 8 x 2 Single Arm Cable Row Full Stack x 7 x 2 External Rotations -2 sets for reps 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 11, 2016 Author Share Posted January 11, 2016 Saturday 1/9/16 WORKOUT Warmup - hip flexor stretch, overhead squats Front Squats 45 x 2 95 x 2 135 x 2 185 x 2 225 x 1 275 x 1 315 x 1 365 x 4 x 2 Log Clean & Press (clean once per set) 90 x 3 140 x 3 170 x 1 200 x 10,11 x 2 185 x 11 x 2 Log Clean & Hold 245 x 3 x 2 + 15 second hold on each set's third rep Atlas Stone Over Bar 230 x pick x 3 230 x 1 @ 54" bar 230 x 7 @ 54" in 45 seconds 230 x 8 @ 54"in 45 seconds -all single motions Plank BW+25 x 1 min x 2 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 13, 2016 Author Share Posted January 13, 2016 Monday 1/11/16 WORKOUT Warmup - stiff leg deadlifts, overhead squats, hip flexor stretches Farmers Carry (weight per hand) 130/hand x 30ft x 2 230/hand x 60ft x 2 -will work on getting times for these events Carry Medley (carry an object, run back for the next one, ect...) 150 keg x pick 230 keg x pick 220 sandbag x pick 150 keg, 230 keg, 220 sandbag x 60ft each x 3 -3 min rest between each carry medley wasn't quite enough to stop the 3rd round from making my back, calves, and legs pumped to the point of being useless Sled Drag (on rubber matting) 355 x 50ft x 5 (60 seconds rest between drags) -had to walk around outside in the snow to get the pump to go away Tuesday 1/12/16 WORKOUT Dumbbell Front Raise (all the way up) 35 x 12,10 Dumbbell Lateral Raise 35 x 12 x 2 Dumbbell Rear Delt Raise 35 x 15,12 Cable Rope Handle Curls -5-6 sets adding weight, each 10 reps until I couldn't do 10 Dumbbell Concentration Curls 25 x 10 30 x 10 35 x 8 Unilateral Neutral Grip Overhead Cable Triceps Extensions (long name) -5-6 sets adding weight, each 10 reps until couldn't do 10 Incline Dumbbell Rolling Triceps Extensions 35 x 10 x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 15, 2016 Author Share Posted January 15, 2016 Thursday 1/14/16 WORMWOOD Warmup - rdls, overhead squats, hip flexor stretches, dynamic hamstring warmup Rack Pulls (just above knee, straps, stop and go) 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 675 x 1 765 x 3 x 2 4" Deficit Axle Deadlift (standing on 4 inch platform, straps, mix of stop and go and touch and go) 225 x 1 315 x 1 405 x 2 500 x 4 x 4 -add 2 mini bands 405+Bands x 3 x 6 (one minute rest between sets or less) -holy hell Pause Deadlift (stop for one full second at knee, straps & stop and go) 425 x 3 x 2 Farmers Hold (weight per hand, chalk only) 130 x pick 220 x pick 310 x pick 350 x 15 seconds x 2 Plank BW x 1 minute x 2 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2016 Author Share Posted January 17, 2016 Saturday 1/16/16 WORKOUT Warmup - T's, Y's, Light Swiss Bar Presses, Swiss Bar Overhead Squat Log Strict Press 90 x 3 110 x 2 130 x 1 150 x 1 170 x 1 190 x 1 210 x 1 225 x 6 x 2 210 x 6,5 Incline Log Press (45% angle, 60 seconds between rest) 190 x 3 x 10 Log Lockouts (6" range of motion) 90 x 1 160 x 1 230 x 1 280 x 3 x 2 Log Hold (working on keeping chest up, keeping breath) 295 x 10 seconds x 2 Alternating Dumbbell Bench Press 60 x 3 95 x 10 x 2 Barbell Upright Barbell Row 95 x 15 x 2 Side Planks BW x 60 seconds x 2/side 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 18, 2016 Author Share Posted January 18, 2016 Monday 1/18/16 WORKOUT Warmup - shoulder series, EZ bar curl, overhead squat Neutral Grip Pullups BW x 25 BW x 15 Assisted Wide Grip Pullup BW+Band x 6 x 2 Snatch Grip Pendlay Row 135 x 3 225 x 2 315 x 8 x 2 Dumbbell Row 150 x 10 x 2 Dumbbell Seated External Rotation 35 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
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