MattM Posted February 1, 2012 Author Share Posted February 1, 2012 Tuesday 1/31/2012 Weighted Chins 60x6 60x6 60x6 One Arm T-Bar Row (holding loadable end of bar) 50x6 100x12L 12R *pause at top of each rep 100x4L, 4R DB Alternating Curl (no swing) 55x6 70x7*PR Uni DB Pullover 50x5L, 5R Uni Cable Pullover 75x10 75x10 75x10 Reverse EZ Bar Curl 95x6 115x8 *switch to regular grip 115x10 -threw in some chins also between sets Rear Delt Machine -three sets of ten I don't know exactly why, but lifting today felt freaking amazing minus the chins maybe Quote Link to comment Share on other sites More sharing options...
MattM Posted February 2, 2012 Author Share Posted February 2, 2012 Squats, Hamstring Curls, Sprints, a plank with John on my back, and some calf stuff. Loved it Quote Link to comment Share on other sites More sharing options...
MattM Posted February 4, 2012 Author Share Posted February 4, 2012 (edited) Friday 2/3/2012 Bench 145x5 175x5 215x5 245x3 275x6*heaviest ive gone since injury Unilateral DB Bench 50x5 75x5 115x6L, 18R*PR for right arm, 1st time lefty has used this weight since Incline DB Bench 50x5 75x5 100x6 Triceps Cable Extn. -a few sets, nothing too serious Edited February 4, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted February 4, 2012 Author Share Posted February 4, 2012 Saturday 2/4/2012 DO Axle Deadlift 110x2 200x2 250x2 300x7 Glute-Ham Raise -one set of 10 with band resistance Reverse Hyper -one set of 10 w/6 plates total Seated Cable Row (wide) 90x10 180x10 250x6 C.O.C. #1x10L, 9R 3x50x10 biceps hammer curls 3x30x10 2/1/4 tempo uni. preacher 1x10 concentration curls a few sets of chins, some ab wheel off toes, forearm work, rear delt raises also... Quote Link to comment Share on other sites More sharing options...
Cannon Posted February 6, 2012 Share Posted February 6, 2012 Good work on the axle. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 8, 2012 Author Share Posted February 8, 2012 Monday 2/6/2012 Uni DB Press 50x5 75x3 100x13L, 2R 75x18L Upright Row 115x10 115x10 115x10 Front Raise, Side Raise superset. 2 sets of 10 BW Dips 7 sets of 10 Triceps Bar Extn. 75x5 115x5 75x18 75x13 Triceps Pushdown -3 sets, one dropset at the end Uni Reverse Triceps Extn. -3 sets, one dropset of 50 reps at end 4-Way Manual Neck -one set of 12 each side Quote Link to comment Share on other sites More sharing options...
MattM Posted February 8, 2012 Author Share Posted February 8, 2012 Tuesday 2/7/2012 Weighted Chinup 25x10 25x10 25x10 BWx10 T-Bar Row Stand 90x6 180x6 225x6 V-Bar Pulldown 130x6 205x6 280x6 310x6 Barbell Bent Over Row 135x10 225x10 One Arm Cable Row 130x5 205x5 310x6 One Arm Pullover -a few sets One Arm Preacher Curl 50x5 65x3 80x5R, 2L Incline Seated Curls 20x10 50x10 Reverse Forearm Curls 65x8 65x8 65x8 DB Forearm Curls 105x8R, 3L,2L DO BB Shrugs 225x10 255x10 275x10 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2012 Author Share Posted February 12, 2012 Wednesday 2/8/2012 a few sets of light front squats, 1.5 hrs walking ~3mph Friday 2/10/2012 One Arm DB Bench 50x5 75x5 100x19L, 27R ...a few sets of chest flys Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2012 Author Share Posted February 12, 2012 Saturday 2/11/2012 Deadlift 225x5 280x5 335x3 390x3 445x3 500x4 18' Rack Pull 445x6 445x6 445x6 Weighted Pullup (dead hang to top) 10x6 10x6 10x6 Ab Wheel 3 sets of 10 off toes Concentration Curls 45x10 45x10 45x10 Chest Supported Rear Delt Raise 20lbs 3 sets of 10 Standing Calf Raise 230x10x3 Seated Calf Raise 205x10x3 Dorsiflexion 45x10x3 Forearm Bar Work 3 sets of ten wrist flexion & extension Quote Link to comment Share on other sites More sharing options...
MattM Posted February 13, 2012 Author Share Posted February 13, 2012 Monday 2/13/2012 Push Press 100x5 120x5 150x3 175x3 200x3 225x5 One Arm Military Press (strict) 50x5 70x5 90x10L (limited right to 10) 70x10 70x10 Narrow Bench Press (speed sets) 225x6 225x6 225x6 Barbell Shrugs 315x10 455x6 Neck Work (front & back) -3 sets 10s apart of 10 reps, assisted resistance Quote Link to comment Share on other sites More sharing options...
MattM Posted February 15, 2012 Author Share Posted February 15, 2012 Tuesday 2/14/2012 Weighted Chins 65x6 65x6 65x6 One Arm T-Bar Row (holding loadable end, strapless) Bar+50x5 Bar+125x6 Bar+125x2, Dropset to Bar+100x11R, 12L Bar+100x9R, 11L One Arm Cable Pullover 85x10 85x10 85x10 One Arm Preacher DB Curl (full ROM) 50x5 70x12 L&R Reverse Ez Bar Curl 95x8 Seated Incline DB Curl 60x6 DB Forearm Curl 100x3 DB Rev. Forearm Curl 40x6 Chest Supported DB Face-Pull 50x10 50x8 50x6 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 24, 2012 Author Share Posted February 24, 2012 Past week: 200x7 Seated Overhead Press (chest to lockout) 245x6 for 3 sets Narrow Bench 295x3 Bench Press 115x7,7,3 Unilateral DB Bench (left arm only) 95x8 Unilateral Military Press (left arm only) 70x6 for 3 sets Weighted Chinup 125x8,5,3 One Arm T-Bar Row (holding loadable end of barbell) 15x6 for 3 sets Weighted Pullup (start from dead hang each rep) 420x12 18' Rack Pull 475x5 Deadlift 75x10R, 9L One Arm Preacher Curl 475x7 Squat 360x6 Unilateral Leg Press 135x10 Unilateral Hamstring Curl 45x14 Weighted Situp Quote Link to comment Share on other sites More sharing options...
MattM Posted February 27, 2012 Author Share Posted February 27, 2012 Saturday 2/25/2012 Deadlift 225x5 280x5 335x3 420x5 475x3 530x2 Rack Pull 18' 225x5 315x5 405x3 475x8 Weighted Pullup (dead hang) 20x6 20x6 20x6 Ab Wheel -BW 3 sets of 12 Arnold Curl 50x10 Cable Pull-Apart 20x10 25x10 30x8 One-Arm Hang -30s each arm Calf Work -2 sets standing, seated & dorsiflexion Quote Link to comment Share on other sites More sharing options...
MattM Posted March 26, 2012 Author Share Posted March 26, 2012 (edited) Ok, Its been a LONG time since I've logged here. I've been focusing on the left arm rehab, and It's almost back to normal. Here's last weeks lifts: -Mon Military Press 225x6 One Arm Military Press 105x10R, 9L Shrugs, Triceps Work, Neck Work -Tues Weighted Chins 90x6 90x6 90x6 One Arm T-Bar (holding thick end, basically grip work) 150x6L, 5R One Arm Preacher Curl (full rom) 80x10L&R Grip Work, Upper Back Work, Biceps Work -Wed Squat 495x6 One Leg Press 360x10L&R Weighted Decline Situp 60x6 Glute/Hamstring Work, Calf Work -Fri Bench Press 320x6 One Arm Bench Press 135x11R, 7L Incline Bench Press 225x10 225x8 225x6 Triceps Work, Side Neck Work -Saturday Deadlift 555x2 18' Rack Pull 515x5 Weighted Pullup (dead hang, chin to bar) 27.5x6 27.5x6 27.5x6 Ab Work, Grip Work, Upper Back Work, Biceps Work, Calf Work Edited March 26, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 5, 2012 Author Share Posted June 5, 2012 First Log in 16 or so weeks...... Left arm is finally back up to par (or close) Monday 6/4/12 Bench Press 150x5 185x5 225x3 245x5 280x5 315x6 (rep PR) 280x5 245x16 (rep PR) DE Military Press 150x6x3 One Arm Triceps Cable Extension 45x6 65x6 85x12 One Arm Triceps Overhead Cable Extension 35x6 55x6 70x10L, 12R One Arm Reverse Grip Triceps Cable Extension 30x6 50x6 60x8L Quote Link to comment Share on other sites More sharing options...
MattM Posted June 7, 2012 Author Share Posted June 7, 2012 (edited) Tuesday 6/5/12 Deadlift (stop and go) 240x5 295x5 355x3 385x5 445x5 505x6 445x5 385x6 DE Squat 290x3x5 (five sets of 3, explosive as possible on ascent) Weighted Pullup (superset with squats) 45x6 45x5 One Arm DB Preacher Curl (on incline adjustable bench, weight to pad each rep) 35x6 55x6 70x10 L&R (Rep PR) Ab Wheel (off knees) BWx10x3 (3 sets of 10) Chest Supported DB Posterior Shoulder Raise 15x6 20x6 25x10 Seated Calf Raise 70x6 105x6 140x12 Edited June 7, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 7, 2012 Author Share Posted June 7, 2012 Thursday 6/7/12 Military Press (strict) 100x5 125x5 150x3 160x5 185x5 210x9 (Rep PR) 185x5 160x10 DE Bench Press 185x3x5 (5 sets of 3) Reverse Grip One Arm Triceps Cable Extension 30x6 45x6 60x12 Neck Harness 35x6 55x6 70x6 Front Neck Plate Raise 35x6x3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted June 9, 2012 Share Posted June 9, 2012 He's back! Good to see you, nice job on the strict press. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 9, 2012 Author Share Posted June 9, 2012 Thanks Mike! I got caught up on your log too, you beast Friday 6/9/12 Parallel Squat 230x5 290x5 350x3 380x5 435x5 495x6 435x5 380x8 DE Deadlift 295x3x5 Incline Situp w/cable resistance 45x6 65x6 85x10 Standing Machine Calf Raise 190x6 285x6 375x11 Dorsiflexion w/Plate 45x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 9, 2012 Author Share Posted June 9, 2012 Saturday 6/9/12 Weighted Chinup (dead hang, chin to bar) 70x6 70x6 70x6 (Rep/Volume PR) One Arm Corner Row (holding thick end of bar, chalk but no straps) 105x6 125x6 150x1x3 misses each arm Farmers Hold 130x40ft w/turn 220x~45s 220x~25s -Legs where shot from squats, and grip was tired Barbell Shrugs w/hold (3 second pause at top each rep) 245x10x3 Reverse Barbell Strict Curl 45x6 70x6 90x11 (Rep PR) Sled Row/Drag 180x40ftx2 270x40ftx3 Band Pull-Apart Black Thinx12 Black Thinx6 Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 9, 2012 Share Posted June 9, 2012 Monday 9/19/2011 Standing Military Press 115x5 145x5 175x3 200x3 230x3 260x8 *this was a rep PR ... That's excellent work right there!!!! Quote Link to comment Share on other sites More sharing options...
MattM Posted June 13, 2012 Author Share Posted June 13, 2012 Thanks bwwm! Saturday 6/9/12 Weighted Chinup (dead hang, chin to bar) 70x6 70x6 70x6 *add blast strap band, chest to bar BWx8 Shrugs 245x10x5 (5 sets of ten) Farmers Hold (weight per hand) 220x~45s 220x~25s Sled Drag (explosive w/row to start) 180x40ftx2 270x40ftx3 Reverse Barbell Strict Curl 55x6 70x6 90x11 (Rep PR) Band Pullapart (thin black, 1-2 setsx12) Quote Link to comment Share on other sites More sharing options...
MattM Posted June 13, 2012 Author Share Posted June 13, 2012 Monday 6/11/12 Bench Press 150x5 185x5 225x3 280x5 315x3 355x1 315x3 280x8 DE Military Press 125x3x5 (5 sets of 3) Triceps Pushdown w/cable One Arm Pushups Triceps Extension Machine Side Neck (manual resistance) 3 sets all Quote Link to comment Share on other sites More sharing options...
MattM Posted June 13, 2012 Author Share Posted June 13, 2012 Tuesday 6/12/12 Deadlift (stop and go) 240x5 295x5 355x3 445x5 505x3 565x1 505x3 445x7 (5/3/1 PR for a dropset) DE Squat 290x3x5 (5 sets of 3) Weighted Pullup (dead hang, chin to bar) 45x6 45x6 45x4 (Volume/Rep PR) One Arm Preacher Curl (weight to bench pad) 35x6 55x6 70x10 Chest Supported Posterior Shoulder DB Raise 15x6 20x6 25x11 (Rep PR) Seated Calf Raise 70x6 105x6 140x12 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 13, 2012 Author Share Posted June 13, 2012 (edited) Rest day. Weighted in at 215lbs this morning, at around 9% BF with caliper test Edited June 13, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
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