MattM Posted January 7, 2012 Author Share Posted January 7, 2012 I havent been updating my log... Alot of stress and nursing an injury have been tough. Monday Military Press (deload) 45x5 95x5 135x5 Dumbbell Military Press (one arm) 30x5 50x5 65x3 80x10 L, 11R *left arm isn't firing properly still Seated Dumbbell Press (two arms) 30x10 50x10 Incline Lateral Raise (lying on a bench sideways) 15x6 25x6 30x6 35x8L, 9R Chinups 21 wide (3x7) 21 wide nuetral (3x7) 21 chin grip (3x7) 21 narrow nuetral (3x7) Lying Rear Delt Raise+Lying Front Raise Superset -3 sets to failure w/15lbs & 20lbs Unilateral Pullover w/Cable 50x10 60x10 60x10 Unilateral Triceps Extn -3 sets to failure *left tricep is still extremely weak Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2012 Author Share Posted January 7, 2012 Wednesday Squat 405x10 405x10 405x10 Jump Rope Circuit (3 sets) 50 regular 50 left 50 right 50 high jumps 50 regular Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2012 Author Share Posted January 7, 2012 My left arm is getting strength back very slowly... Bench Press (deload) 45x5 135x5 185x5 225x8 Dumbbell Unilateral Bench 50x5 70x5 85x11 L 115x16 R 85x5 L 85x9 L Incline Bench Press (deload) 45x5 95x5 135x5 185x8 *left side failure Incline Cable Bench w/medicine ball 14kgx12 28kgx12 30kgx12 L Cable Front Raise 6kgx10 10kgx10 Cable Triceps Kickback 6kgx10 8kgx10 Dumbbell Chest Fly 30x10 55x8 *left side failing Unilateral Rope Pulldown 60x10 60x6L 60x10L Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2012 Author Share Posted January 7, 2012 Saturday 1/7/2011 Deadlift 135x5 225x5 315x5 405x3 495x1 545x1 Glute/Ham Raise BWx10 Bandx10 Bandx10 One Arm Cable Row (hold at top) 90x6 140x6 140x6 *tried to emphasize left arm Barbell Shrug 335x10 335x10 405x10 One Arm Preacher Curl 30x6 60x6 75x6R, 75x3L Concentration Curl 30x10 Band Pull-Apart -3 sets to failure Jump Rope Circuit (3 sets) 50 regular 50 left 50 right 50 high knee 50 regular Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 8, 2012 Share Posted January 8, 2012 Good to see you posting again. Hope everything keeps improving. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 10, 2012 Share Posted January 10, 2012 I'd like to see some more cheating in your shrugs. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2012 Author Share Posted January 10, 2012 Oh Kelly, Ive been doing plenty cheating lately haha. Time for some strict stuff Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2012 Author Share Posted January 10, 2012 Monday Military Press (attempt) 45x5 95x5 135x5 185x6 Unilateral Dumbbell Military Press 50x5 65x5 85x6L, 10R Seated Dumbbell Overhead Press 50x15 60x10 Triceps Kickbacks w/Cable -about 6 sets with different grips and shit. pathetetic left arm.... Pushups w/ Stability Ball -3 sets of 5 sad reps hahaha Quote Link to comment Share on other sites More sharing options...
MattM Posted January 11, 2012 Author Share Posted January 11, 2012 (edited) Tuesday 1/10/2012 Pullups (various grips) + Medicine Ball Slams -3 sets of 10+8 slams/side Unilateral Row + Barbell Row (Strict) -3 sets of 8x95+ 10x155 Dumbbell Curls 30x20 30x20 30x20 Hammer DB Curls 30x12 30x12 30x12 Reverse DB Curls 20x10 20x10 20x10 Rear Delt Pull-Apart w/Cable 10kgx10 10kgx8 10kgx8 DB Forearm Curl 90x10R, 9L Reverse DB Forearm Curl 25x12 R&L Forearm Bar Work -One set to failure Static Hold On Chin Bar -one set close to 30s CARDIO: -3 sets of 30s on 30s off Sledgehammer Swings w/8kg Medicine Ball on Rope + Boxing w/Heavybag *if I get into a fight soon, I better use right arm. Lefty is weak as shit still Edited January 11, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2012 Author Share Posted January 12, 2012 Wednesday 1/11/2012 Front Squat 135x6 185x6 225x6 Cable Crunch 85x10 145x10 Weighted Incline Situp w/plate weight 45x10 55x5 Interval Sprints w/Stationary Bike 15x8second on/12second off max resistance 15x8second on/12second off 70% resistance ~total was around 10 min Seated Calf Raise 135x8 135x8 135x8 Standing Calf Raise 180x8 Reverse Calf Raise (dorsiflexion) 45x12 BW hamstring Curl -8 reps minimal pushoff -wasnt up for squatting today Quote Link to comment Share on other sites More sharing options...
MattM Posted January 14, 2012 Author Share Posted January 14, 2012 Friday 1/13/2012 DB Unilateral Bench 50x8 70x5 90x3 100x6L, 16R DB Fly 30x10 40x10 50x8 DB Unilateral Triceps Extn. 25x10 35x6L (did with right for balance) Unilateral Triceps Cable Extn. 30x16L (did with right for balance) Bench Press 135x7 explosive reps Narrow Bench Press 135x7 explosive reps Incline Bench Press 135x7 explosive reps Quote Link to comment Share on other sites More sharing options...
MattM Posted January 15, 2012 Author Share Posted January 15, 2012 Saturday 1/14/2012 Deadlift 235x5 295x5 355x3 385x5 440x5 500x3 355x10 355x10 355x10 Wide Pulldowns 140x10 140x10 140x10 Band Pullapart -3 sets of 10 *back was tweaked after deadlifts Preacher Curl 115x12 115x12 Seated Incline Curl (all sets done consecutively in a drop-set) 40x15 35x4 30x5 25x7 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 15, 2012 Share Posted January 15, 2012 Is Tom helping with the neck? Good work on the deads -- that's a lot of volume. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2012 Author Share Posted January 19, 2012 Mike: I stopped going to the chiro, I just didn't think it was helping any. The arm gets about 3 reps stronger with a given weight each week, which is hopeful... I guess this is a new type of challenge though! Monday Military Press 45x5 75x5 110x3 140x5 155x3 185x11* -this is a big improvement in the left arm Unilateral DB Military Press 50x5 70x3 85x9L*, 85x17R 85x8L* -both left arm sets improved from last week Lying Lateral Raise 20x5 30x5 35x13L, 12R -not sure why left did better... Tricep Work -misc sets and light press variations Cardio: 3min on, 1min rest hitting heavybags, ~3-4 rounds Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2012 Author Share Posted January 19, 2012 Tuesday Weighted Chinup 45x6 45x6 45x6 -trying to ease into this again... One Arm T-Bar Row (holding end of bar, no straps) Bar+50x8 Bar+100x8 Barx125x4R, 0L (couldnt grip, so added straps and did 4 reps and 4 at 100 unstraped) Cable Pullover -2 sets light & unweighted DB Curl Variations -light and high reps (20) DB Forearm Curl 85x12 85x6 -left forearm fails first Reverse DB Forearm Curl 35x13 Forearm Bar Work Cardio: Medicine Ball Slams 12lb Ball, 10 Slams every 15s +1min rest, repeated 5 times Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2012 Author Share Posted January 19, 2012 (edited) Wednesday 1/18/2012 Squat 230x5 285x5 340x3 370x5 425x5 485x4 -remove belt 340x10 340x10 340x10 -nearly puked, layed around for a bit & then continued Weighted Plank 45x45s 90x45s 135x45s Plate Loaded Standing Uni Hamstring Curl (trying to get right one stronger & up to par with left) 45x10 80x10 90x10 Standing Calf Raises 180x10 270x10 360x10 Seated Calf Raises 90x10 135x10 180x10 Reverse Calf -3 sets dorsiflexion w/ 45lb plate -As a side note I hadn't really got anything substantial to eat before this lift, I was just glad to have the energy to go in. Edited January 19, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2012 Author Share Posted January 20, 2012 Thursday 1/19/2012 Agility Ladder ~15 min work, some breaks. Variations where hard to remember, I had a friend run me through all sorts of weird drills. HeavyBag/Mountainclimber Superset -30s on 30s off, 3 rounds Quote Link to comment Share on other sites More sharing options...
MattM Posted January 21, 2012 Author Share Posted January 21, 2012 (edited) Friday 1/20/2012 Bench 100x5 135x5 155x5 165x5 215x5 225x12*post injury PR Unilateral DB Bench 50x8 75x5 100x8L*post injury PR Incline Chest Fly 30x10 50x10 Flat Chest Fly 50x10 Decline Chest Fly 50x5 Uni Triceps Extension 65x10L, some work w/ the right Saturday 1/21/2012 Warmup with DO Axle, then some failed attempts at 350 DO Deadlift 405x5 465x6 Wide Lat Pulldown (to Chest) 90x10 190x10 190x10 Shrugs -multiple sets of 12 working up to 495x12 One Arm Preacher Curl 35x6 65x10 COC -#1x5R, 4L, some misc work w/ the trainer Cardio: Jump Rope Combo, 3 total runthroughs w/ 1 min rest between 50 Regular 50 Left 50 Right 50 High Knee 50 Regular Edited January 21, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 24, 2012 Author Share Posted January 24, 2012 Monday 1/23/2012 Military Press 45x5 95x5 125x5 155x3 185x3 205x8*post injury pr Unilateral DB Military Press 50x5 70x3 90x8L*post injury pr 115x3R Lying Incline Lateral Raise 10x5 40x8 40x8L, 7R Triceps Overhead Extn w/Cable -3 sets until left became overpowered by right Unilateral Triceps Extn -2-3 sets focusing on left Neck Harness (probably wasnt the best idea, but it didn't hurt so I did it) 45x10 55x9 Neck Work -one set front, 12 reps Quote Link to comment Share on other sites More sharing options...
MattM Posted January 25, 2012 Author Share Posted January 25, 2012 Tuesday 1/24/2012 Weighted Chins 55x6 55x6 55x6 Unilateral T-Bar Row (holding loadable end of bar at end) 50+Bar x10 75+Bar x10 100+Bar x8 L&R (no pause allowed) 100+Bar X12 L&R (pause allowed) Alternating DB Curl (strict, no swing) 50x6 60x6 70x6 Unilateral DB Pullover 35x12 35x12 35x12 Band Pullapart+Lying Rear Delt Raise 10 pulls + 15x10 raises, 3 sets total Grip: One arm hangs, ~30s both sides Cable Bicep Curl -started with stack for 5, and continued to dropset to failure WORKOUT TWO: Cardio Circuit 1: 3 rounds total -50 jumps -5 pullups -10lb Medicine Ball (on rope) slams Cardio Circuit 2: 3 rounds total -14 side throws against wall w/12lb Medicine Ball -10 overhand throws against wall w/12lb Medicine Ball -10 underhand tosses against wall -repeat this 3 times per round, then move to jump rope -100 jumps -Why does cardio make me want a cig so much? Quote Link to comment Share on other sites More sharing options...
MattM Posted January 26, 2012 Author Share Posted January 26, 2012 Wednesday 1/25/2012 Squats 225x5 280x5 335x3 390x3 445x3 500x3 Incline Sprints -Pattern was at a high incline at 10mph. 30s sprint with 30s rest until less than 15s of running was possible due to fatigue. I then reduced speed by 1mph and repeated this process until I could no longer go on. It was roughly 10 min before I was totally exhausted. Hamstring Curl 45x10 90x5 115x10*easy Weighted Plank (had a guy stand on back, ~155lbs) ~35s Light Walking, 15min cooldown Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2012 Author Share Posted January 29, 2012 Friday 1/27/2012 Bench 135x5 185x5 225x3 245x12*post injury pr (225x12 last week) DB Uni Bench 50x5 75x3 100x14L*6 rep post injury pr 115x13R Chest Fly 50x10 70x9 Nazi Triceps Extension 25x10 35x8L Incline DB Press 50x5 70x5 90x12 Manual Neck -one set front, back and sides Left arm made a huge jump today, hopefully this will continue to improve Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2012 Author Share Posted January 29, 2012 Saturday 1/28/2012 Deadlift 225x5 280x5 335x3 420x5 475x3 530x1 Wide Lat Pulldown (bar to chest) 230x10 230x10 230x10 -this was a volume PR Shrugs 405x12 505x12 Reverse Hyper (with pause at top) 50x10 60x8 60x8 Uni DB Preacher Curl 30x5 70x9L &9R C.O.C. Grip Work 4 reps with the trainer 9 reps with the #1L, 5 reps with the #1R Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2012 Author Share Posted January 29, 2012 Saturday 1/28/2012 Mini Workout 2 Weighted Leg Extn. 90x10 180x10 230x6 Seated Calf 90x10 180x10 225x6 Standing Calf 180x10 270x6 Reverse Calf 45x10 45x10 Ab Machine 80x10 150x5 165x10 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 1, 2012 Author Share Posted February 1, 2012 Monday 1/30/2012 Military Press 95x5 120x5 145x3 180x5 200x3 225x4 Unilateral DB Press (felt like crap today) 50x5 75x3 100x2L, 4R Lying Lateral Raise 25x6 45x3 Shrugs 225x6 405x6 585x6 Overhead BB Triceps Extn 115x6 -hurt lefty, so stopped Reverse Uni Triceps Cable Extn 60x10 85x8 85x6 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.