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Moeller Vs. Weights


MattM

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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

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Wednesday

Squat

405x10

405x10

405x10

Jump Rope Circuit (3 sets)

50 regular

50 left

50 right

50 high jumps

50 regular

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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

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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

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Good to see you posting again. Hope everything keeps improving.

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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

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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 by MattM
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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

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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

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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

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Is Tom helping with the neck?

Good work on the deads -- that's a lot of volume.

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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

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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

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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 by MattM
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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

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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 by MattM
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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

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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? :(

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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

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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

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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

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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

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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

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