MattM Posted September 12, 2011 Share Posted September 12, 2011 (edited) I'm hoping the fact that this log is public will help keep up the intensity, mostly because I'll have to post it afterwords. Thanks to any and all who took the time to read this, and special thanks to the Fargo Crew! Edited May 21, 2017 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2011 Author Share Posted September 12, 2011 Monday 9/5/2011 Standing Military Press 225x10 225x10 225x10 225x10 (reps 7-10 became push press) 225x10 (reps 6-10 became push press) Narrow Bench Press (hands directly outside the flat of the bar) 255x10 225x10 225x10 225x10 225x10 Overhead Deep Squat (narrow stance and for more of a postural stretch than a workout) 45x6 65x6 95x6 Neck Work (manual resistance on sides, front & back) Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2011 Author Share Posted September 12, 2011 Tuesday 9/6/2011 Weighted Pull-up & Chin Medley (for speed and just to get it out of the way) 45x10 Neutral Narrow Grip 45x10 Neutral Narrow Grip 45x8 Neutral Narrow Grip ~0x15 with various grips to fatigue (wide, wide neutral, chin-up, narrow nuetral in that order) One Arm Row 85x6 155x6 225x13 225x12 Cable Pullovers (imitating a 'ground and pound' motion) 3 sets, weight was N/A Band Pull-Apart 5x8 w/ medium width blue band 3x8 w/ thinner width purple band One Arm Preacher Curl 60x6 60x6 60x5 35x10 35x10 Wrist Roller (damn thing has unbelievably smooth handles, roughly 4ft rope) 40x1 rep 50x.5 reps Forearm Barbell & Sledgehammer Forearm Work 3 sets weight N/A Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2011 Author Share Posted September 12, 2011 Wednesday 9/7/2011 Squat 405x10 410x10 415x10 was going to continue for two more sets but almost vomited Nordic Hamstring Curl (eccentric motion for hamstring rehab, I tore em both last year) 2 sets weight N/A Unilateral Leg Press 4 plates+sled x 6 6 plates+sled x 6 8 plates+sled x 6 Calf Work 3 sets of each of the following: -dorsiflexion w/ plate -seated machine -straight leg Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2011 Author Share Posted September 12, 2011 Friday 9/9/2011 Bench Press 280x10 280x10 280x10 280x10 280x10 some gas in the tank even on the last set... should of used 285 Unilateral Strict Dumbbell Press 50x6 L&R 80x10 L&R 100x5 L, 100x6 R 100x8 L, 100x6 R (bad word filter)in lefty is unsteady still Bodyweight Dips 5 sets of 10 strict reps Seated Dumbbell Laterals 60x6 50x10 50x5 I hit a wall on these ones, not that I give too much thought to this lift Manual Neck Work all sides Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2011 Author Share Posted September 12, 2011 Saturday 9/10/2011 My favorite day of the week! Part A workout Deadlift 230x3 285x3 340x3 415x5 485x3 545x3 (got to work on keeping my right calf down on the ground during initial rep) Farmers Walk w/turn at midpoint 130x60 220x120 L turn (grip felt easy! My cardio sux though) 220x120 R turn (ditto) Prowler Push on asphalt 405x65 (James had those amazing climbing shoes!) 405x60 TOOK BREAK TO GET GF TO WORK AND SLEEP/EAT Part B workout Wide Pullup (unweighted) 10 sets of 10 reps One Arm Preacher Curl 60x8 60x8 60x8 60x6 60x6 Side to Side Decline Situp (attempting to touch ground as far behind me as possible) 8 reps per side (fast) 9 reps per side (fast) 10 reps per side (got tough) Calf Work the usual 3 sets of dorsiflexion, seated & straight leg variations Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted September 13, 2011 Share Posted September 13, 2011 Real strong stuff in here. Whats your age, weight, height, training history etc? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 13, 2011 Share Posted September 13, 2011 Matt- Good to see you posting. Saturday was my favorite day of the week as well - maybe again some day. Awesome work on the PRs, keep it up. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2011 Author Share Posted September 13, 2011 Thanks thewalrus! Stats: age 21, weight 230ish at ~11%bf, 5 foot nine-ten, training since 13-14yrs. Traditional lifting was 8,6,5,3,3 reps for everything, but then did two bodybuilding shows at 19 (gopher state classic & upper midwest teen champ) and lost a lot of strength. Met carusom1 and his crew and started a 5/3/1 base for main lifts with strongman as additional focus. Mike- The only reason that saturdays arn't your favorite anymore is that you started kicking butt all other days of the week haha. As promised here's monday's log Monday 9/12/2011 Standing Military Press 115x5 145x5 175x3 215x5 245x3 275x3 (last two reps where obvious push presses ) Narrow Grip Bench Press(outside flat) 255x10 275x10 275x10 *this was a volume PR for 275 on the narrow grip press Overhead Triceps Cable Extension (attempting to keep rope grips seperate) 175x10 195x10 *at this point attempted 205 and couldn't even get the damn thing up! XP 195x6 Cross-Cable Lateral Raises 40x10 60x8 60x6 *did these because of the decreased narrow bench set volume and because I really didn't want to shrug for some reason Neck Harness 45x10 70x10 90x4 Assisted Manual Neck Work (front & sides) 3 sets weight N/A Quote Link to comment Share on other sites More sharing options...
MattM Posted September 14, 2011 Author Share Posted September 14, 2011 Tuesday 9/13/2011 Weighted Chin-up (narrow chin grip) 72.5x6 72.5x6 72.5x6 72.5x6 72.5x6 *this was a volume PR (5 sets of 6 with 72.5 was a Pr) One Arm Row 85x6 225x10 (tried to hold at the top 1 second for the first 6) -biceps were toast so switched back to normal form (straight arm to chest) 225x14 Pullover (ground & pound style w/ lat pulldown stack) -a bunch of wasted time and sets figuring out what was too light/too heavy 100x10 100x10 100x7 .... tried doing a light bicep medley, but it was pathetic. My arms where shot from the chins/rows Band Pull-Apart Purple Bandx10 Purple Bandx8 Purple Bandx6 Purpe Bandx6 Purple Band extended hold for ~20-25 seconds Dumbbell Forearm Curl 100x10 100x6 100x4 Rev. Dumbbell Forearm Curl (1 second hold at full ROM) 30x10 30x10 30x10 Sledgehammer Work weight N/A Good overall workout, but I should have manned up more for the beach muscles haha Quote Link to comment Share on other sites More sharing options...
Cannon Posted September 14, 2011 Share Posted September 14, 2011 ....dude, you're really strong. Good work. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 15, 2011 Author Share Posted September 15, 2011 Haha thanks Cannon I've got a long way to go! Wednesday 9/15/2011 Squat 235x5 295x5 355x3 385x5 440x5 500x7-8 (8th rep seemed a bit shallow) Front Carry With Plates 135x80ft 225x80ft 315x80ft 360x80ft *lifted stack of plates off of a flat bench, all with a lap. Leg Press (full ROM, I hit the safety at the bottom every rep) 10 plates+sled x 6 14 plates+sled x 6 18 plates+sled x 10 Weighted Decline Sit-up (had dumbbell handle touching chin every rep) 50x10 50x10 50x10 Calf Work (straight leg, seated, dorsiflexion) 3 sets weight N/A Quote Link to comment Share on other sites More sharing options...
MattM Posted September 17, 2011 Author Share Posted September 17, 2011 Friday 9/16/2011 Bench Press 155x5 175x5 235x3 255x5 290x5 330x7 Unilateral Dumbbell Standing Press (strict) 50x6 L&R 80x6 L&R 100x6L, 7R 100x7L, 7R *this is a volume PR for L & R Dips (going for a fast lockout, and a second hold) BW 8x10 Standing Lateral Dumbbell Raise 30x10 40x10 50x10 Neck Harness 45x18 45x11 45x7 Front Neck Plate Raise & Side Neck Machine 3 sets each, weight N/A Quote Link to comment Share on other sites More sharing options...
MattM Posted September 17, 2011 Author Share Posted September 17, 2011 Saturday 9/17/2011 Deadlift (touch & go) 235x5 295x5 350x3 385x5 440x5 500x11 (last rep was a hitch, but all others feet remained planted! Have been working on lifting toes up to keep calf down...) Front Squat 135x6 225x6 315x3 Reverse Hyper 90x10 180x10 270x12 50x6 (strict with a hold at the top for a few sec.) Rope Pullup BWx8 BWx5 BWx6 *these where really tough for some reason! Wide Grip Pulldown 180x10 180x10 180x10 'Arnold' Concentration Curl 55x10 55x8 55x8 *I don't have the heart not to work biceps! Each rep I held for a second at the top, no swing. Calf Work (unilateral calf raises w/farmers handle & dorsiflexion) 3 sets all, weight N/A Situps (on GHR) 0x10 25x6 25x8 *plate was held behind head Quote Link to comment Share on other sites More sharing options...
MattM Posted September 20, 2011 Author Share Posted September 20, 2011 (edited) Monday 9/19/2011 Standing Military Press 115x5 145x5 175x3 200x3 230x3 260x8 *this was a rep PR Narrow Bench 275x10 275x9 225x5 (dropset) Overhead Triceps Cable Extn. 145x10 160x10 160x15 Cross-Cable Lateral Raise 30x10 40x10 Switch Grip Shrugs 495x10 495x10 495x12 Neck Harness 45x10 90x6 45x12 Neck Work Sides, Front weight N/A Edited September 20, 2011 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 21, 2011 Author Share Posted September 21, 2011 Tuesday 9/20/2011 Weighted Chin-up 75x6 75x6 75x6 75x6 75x6 *this was a PR One Arm Row 85x6 225x10 225x10 225x10 Pullover (strict) 85x10 95x10 105x6 One Arm Preacher Curl 65x6 65x5 35x10 40x10 45x10 Band Pull-Apart Double-over Purple Band 3x6-8 Blue Band Single 3x8 Dumbbell Forearm Curl 100x10 100x6 Dumbbell Rev. Forearm Curl 35x10 35x6 Sledgehammer Wrist Work 1 set Weight N/A Quote Link to comment Share on other sites More sharing options...
Forever Posted September 21, 2011 Share Posted September 21, 2011 I'm hoping the fact that this log is public will help keep up the intensity even during a shitty workout, mostly because I'll have to post it afterwords. Anyway, here is a little background info on some PR attempts (main lifts only) which I recently performed to have a baseline for improvement's sake. Keep in mind these are "Bro Numbers" aka recorded outside a sanctioned comp, and thus can be taken with a fair amount of speculation. I can assure you to the best of my ability that the ROM & form was generally acceptable. Squat: 585x1 Bench Press: 405x1 Deadlift: 585x1 I will start with this past week's workouts, and begin logging fresh numbers on Monday 9/12/2011. Reps and weight will be recorded as such: 100 4x10 would read "one hundred pounds for four sets of ten reps". Thanks to any and all who took the time to read this, and special thanks to the Fargo Crew! Looking strong there my man Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 21, 2011 Share Posted September 21, 2011 That is a serious bunch of 1 arm rows! Damn. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 21, 2011 Author Share Posted September 21, 2011 Thanks Big T & WAM! As of the moment my rows are done with a dumbbell handle weighting ~15lbs and 6 35lb plates (3 per side). I've yet to find a loadable dumbbell handle that can handle 4 standard plates instead of 3 per side... if any of you have a place where these can be purchased let me know! I am not willing to accept any shorter ROM by using 45lb plates so I'm stuck. Wednesday 9/21/2011 Squat 235x5 295x5 350x3 410x3 470x3 *decided that going heaver wasn't in the cards today, legs whern't cooperating Barbell Lunges (long stride, knee to ground) 0x6 per leg 135x6 per leg 225x6 per leg 315x6 per leg 315x6 per leg 315x6 per leg *PR of sorts for volume Calf Work *three sets seated, standing and three sets dorsiflexion. Weight N/A Hanging Leg Raises (feet to hands, minimal swing) 0x8 0x9 0x6 God my ass hurts after those lunges. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted September 23, 2011 Share Posted September 23, 2011 God my ass hurts after those lunges. Yeah... I'm sure it was the "lunges". Spud makes a loadable dumbbell - it's pretty expensive though: http://www.southcarolinabarbell.com/Olympic-Dumbbell-Handle-Equip18/ We could probably make one out of an old olympic bar from Craigslist too. Your training looks great! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 24, 2011 Author Share Posted September 24, 2011 Friday 9/23/2011 Bench Press 155x5 195x5 235x3 270x3 310x3 350x3 *didn't push the last set hard, just did 5/3/1 prescribed reps Unilateral Dumbbell Standing Press (strict) 50x6 L&R 80x6 L&R 100x10 L, 100x14 R 100x4 L *this was a rep PR for L&R. I really was not happy about the lefty Weighted Dips (strict, trying to explode up and hold a sec) 25x10 25x9 25x7 0x4 Seated Lateral Raise 40x10 50x10 60x6 Neck Harness 70x12 70x10 70x8 Neck Work Front, sides, weight N/A Heading off to Kelly's for a lift, another log coming in a few HRs : ) Quote Link to comment Share on other sites More sharing options...
MattM Posted September 24, 2011 Author Share Posted September 24, 2011 (edited) Saturday 9/24/2011 Deadlift 235x5 295x5 355x3 410x3 475x3 530x3 *only 5/3/1 prescribed reps today Farmers Walks 130x60ft 220x60ft *attempt at 310, hands kept slipping. Cut my callouses off and continued 270x60ft 300x58ft - classic FAIL haha *I have been neglecting my grip, and I learned my lesson! Yolk Walk 390x60ft 570x60ft 660x60ft -one drop at 50ft Wide Grip Pulldowns 270x6 270x6 270x6 270x6 270x6 Ab Wheel 0x15 0x10 0x10 *first set was off knees, second and third sets off toes with no knee bend. Chest to ground and up. Cable Biceps Curl 70x10 70x10 70x10 Calf Work -single leg with farmers handle 3 sets 8-10 reps -single leg dorsiflexion w/ plate 3 sets 8-10 reps It was amazing weather today. Edited September 24, 2011 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 27, 2011 Author Share Posted September 27, 2011 Monday 9/26/2011 Military Press 115x5 145x3 215x3 240x1 275x1- prescribed 5/3/1 weight for the single week Two failed attempts at 315 push press Narrow Bench Press 275x10 225x10 225x10 Barbell Standing Triceps Extn. 45x10 95x10 105x10 115x10 Trap Bar Hold w/Straps 315x60s 495x60s 495x60s Neck Harness 80x8 Neck Work one set front, sides I have been reducing my volume on the assistant lifts and will be going for prescribed reps only for a while. Only thing positive about this workout was the muscle pump from the triceps work. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 29, 2011 Author Share Posted September 29, 2011 Tuesday 9/27/2011 Weighted Chin-up 75x6 75x6 75x6 One Arm Row 85x6 155x6 225x16 *this was a rep PR. The left arm got it but it was ugly Pullover w/ Cable Rope 85x6 115x6 160x10 One Arm Preacher Curl 30x6 45x6 65x7R, 65x9L *this was a Rep PR Band Pull Apart 3 sets to failure w/ Purple band One Arm Dumbbell Curl 100x11R, 100x13L *this was a rep PR One Arm Rev. Dumbbell Curl 35x12 L&R *this was a rep PR Forearm Sledgehammer Work 1 set to failure flexion & extension Less volume felt really good. I walked away happy from a hour workout... strange haha 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 29, 2011 Author Share Posted September 29, 2011 Wednesday 9/28/2011 Squat 235x5 295x5 355x3 440x5 500x3 560x1 Leg Press 7 Plates+sledx10 10 Plates+sledx6 Single Leg Hyperxtension w/Cable 20kgx6 L&R 40kgx8 L&R Weighted Situp (plate weight held behind head) 35x3 45x10 Single Leg Standing Calf Raise w/DB (strict w/hold at top) 50x8R, 50x9L Dorsiflexion w/Plate 45x15 Seated Calf Machine (strict w/hold at top) 250x8 Good feeling after workout today. I'm very particular about the music I listen to before a last set of the 5/3/1 exercises, so I thought I'd start listing the song I chose for fun! Last set song: Du Hast-Rammstein 2 Quote Link to comment Share on other sites More sharing options...
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