carusom1 Posted September 19, 2012 Share Posted September 19, 2012 Looks like things are going in the right direction. Nice job on PRs. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 20, 2012 Author Share Posted September 20, 2012 Thursday 9/20/12 Dynamic Bench Press 210x3x3 230x3x3 245x1 280x1 315x1 Clean & Strict Press 135x5 185x5 225x3 -this was probably a bad idea, but I didn't feel like waiting for a rack for rack presses Barbell Front Raise 65x10x2 65x6x2 Band Pull-Apart 6 sets of 25 reps -goal was 150 reps total Barbell Curl 75x12 95x12 115x12x2 CONDITIONING: Bear Crawls 10 sets of 80ft Quote Link to comment Share on other sites More sharing options...
MattM Posted September 22, 2012 Author Share Posted September 22, 2012 Friday 9/22/12 Box Squat (full seat/sit back) 135x5 225x5 315x5 405x10 (Rep PR) DB Step-Up 60x6x4 Leg Extension 135x12 165x12 195x12 215x10 Glute Press/Kick Back Machine 115x12x4 Weighted Sit-Up 25x12x4 Seated Calf Raise 115x12x4 Single Leg Standing Calf Raise & Dorsiflexion -4 sets of 10 each CONDITIONING: -Tread Push (simulates prowler) 10 sets to failure -Tread Backpedal (feels EXACTLY like a sled drag) 5 sets to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted September 22, 2012 Author Share Posted September 22, 2012 Saturday 9/22/12 Weighted Wide+Neutral Grip Pullup (dead hang, chin to bar) 55x6x3 (Weight/Rep PR) Cable Stand Pullover 70x12x4 (Volume PR) -Some light bicep work after these, not worth logging weight/reps Gripper Closes -4 sets to failure with the trainer Reverse Forearm Curls -45lb bar x 4 sets of 30 RT 125x17 L&R (Rep PR) -considering my best lift in the RT is 155, it really puts into perspective how fast my strength curve drops on this piece of equipment as the weight goes up. 4-Way Neck w/Band -4 sets of 10-15 reps (wasn't really counting, it's hard to take these too serious) CONDITIONING: Sledgehammer Swings -15 sets of 20 swings This conditioning feels extremely therapeutic Quote Link to comment Share on other sites More sharing options...
MattM Posted September 25, 2012 Author Share Posted September 25, 2012 Monday 9/24/12 Swiss Bar Bench 82.5x8 122.5x8 172.5x5 212.5x5 262.5x3 302.5x4 -this is probably a PR for the swiss bar bench, but I haven't used the bar in a long time 4-Board Press 315x5x3 -was supposed to be 3 sets of 5 at 80%, but I rounded up a bit One Arm DB Bench 110x10x4 -working on left arm stability still DB Flye 40x12x4 (Volume PR) Triceps Pushdown w/Cable Weight Station 70x15x4 CONDITIONING: Long Walk -Overall, it was a great workout with the infamous KR Quote Link to comment Share on other sites More sharing options...
MattM Posted September 26, 2012 Author Share Posted September 26, 2012 Tuesday 9/25/12 Trap Bar Deadlift 165x5 255x5 345x3 435x3 525x1 615x4 (Weight/Rep PR) Lat Pulldown (chest to bar) 140x20 160x15 170x15 180x15 One Arm DB Row (no straps) 125x10 150x10 175x3 125x25 -got to use James's loadable DB for the first time. The thing can hold around 275 I think, I hope to use it more! GHR (curl bar behind neck) 12.5x10x4 Hanging Leg Raise 10 full raises+ 5 knee raises 10 full raises+ 5 knee raises 5 full raises+ 5 knee raises 5 full raises+ 5 knee raises CONDITIONING: Box Jumps & Jump Rope 8 Min of jumps to 24in. box 8 Min of jump rope Quote Link to comment Share on other sites More sharing options...
MattM Posted September 27, 2012 Author Share Posted September 27, 2012 Wednesday 9/26/12 CONDITIONING: Long walk (around 80min) Quote Link to comment Share on other sites More sharing options...
MattM Posted September 27, 2012 Author Share Posted September 27, 2012 (edited) Thursday 9/27/12 Push Press 95x5 135x5 185x3 225x3 275x4 (Rep PR!!!) -My first overhead press PR in this lift since the shoulder injury! One Arm DB Overhead Strict Press 80x10x4 (Volume PR) Upright Row 95x10x4 (Volume PR) DB Lateral Raise 25x15x4 EZ Bar Curl 75x10 95x10 115x10 115x7 + 95x3 Dropset (Volume PR) Edited September 27, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 28, 2012 Author Share Posted September 28, 2012 Friday 9/28/12 Dynamic Box Squat + ~75#s Chains (chain weight not recorded) 135x2 225x2 300x2x6 Deep Squat (shoulder width stance) 135x5 225x3 315x1 365x1 405x6 Leg Extensions 220x12x3 145x20 Leg Curls 90x12x3 50x20 Weighted Situp 25x10x2 35x10x2 One Leg Standing Calf Raise BWx12x4 Dorsiflexion w/plate 45x12x4 Standing Calf Raises BWx30x4 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 2, 2012 Author Share Posted October 2, 2012 Saturday 9/29/12 Weighted Pullup 60x6 60x6 60x~6 (a bit sketchy) Pullovers DB Holds Light Biceps Work Long Walk (80-90 min) Quote Link to comment Share on other sites More sharing options...
MattM Posted October 2, 2012 Author Share Posted October 2, 2012 (edited) Monday 10/1/12 Swiss Bar Bench Press 122.5x3 172.5x3 212.5x3 262.5x1 302.5x5 (Rep PR) 4-Board Bench Press 135x3 185x3 225x3 275x3 315x1 340x3x3 One Arm DB Bench Press 120x10x4 (Volume PR) DB Flye 45x12x4 (Volume PR) Triceps Pushdown 75x15x4 (Volume PR) CONDITIONING: Short Walk (25 min) Edited October 2, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted October 3, 2012 Author Share Posted October 3, 2012 (edited) Tuesday 10/2/12 Hex/Trap Bar Deadlift 165x5 255x5 345x3 435x3 525x1 615x7 (Rep PR) Lat Pulldown w/ weighted pully 180x15x2 160x15x2 -Beat last weeks volume One Arm DB Row (no straps) 150x10x3 (Volume PR) 130x25x1 GHR 17.5x10x4 -Beat last weeks weight/volume Hanging Leg Raise 10 full raises + 5 knee raises (3 sets of this) 5 full raises +10 knee raises (one set) -Beat last weeks volume CONDITIONING: Walk (40 min) -I've been toning down the conditioning a bit to focus on the pulls/squats Edited October 3, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
Cannon Posted October 3, 2012 Share Posted October 3, 2012 Lots of PRs lately! #preveryday Quote Link to comment Share on other sites More sharing options...
MattM Posted October 5, 2012 Author Share Posted October 5, 2012 Thanks Cannon! Thursday 10/4/12 Push Press up to 275x4 Machine Shoulder Press 4 sets of 10 Rope Upright Row 4 sets of 10 reps Rear Lateral Raise 4 sets of 15 reps DB Seated Alternating Curl 4 sets of 10 reps Quote Link to comment Share on other sites More sharing options...
MattM Posted October 5, 2012 Author Share Posted October 5, 2012 Friday 10/512 Dynamic Box Squat w/ Chain Weight (~75-80lbs at top, chain weight not recorded) 135x2 225x2 315x2x6 -Felt very fast here Deep Squat (shoulder width stance) 135x3 225x3 315x1 405x11 (Rep PR) -I did a lot of hip flexor stretches before this session, and i've previously felt like I was falling forward. Leg Extensions 235x12x3 (Volume PR) 145x20 Dorsiflexion 4 sets of 12 Leg Curls 105x10x3 50x20 Weighted Situps 35x10x4 (Volume PR) Seated Calf Raise 125x12x4 Standing Calf Raise Single Leg BWx12x3 BWx10 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 7, 2012 Author Share Posted October 7, 2012 (edited) Saturday 10/6/12 Weighted Pullup 65x6 55x6 45x6 BWx6x4 Cable Pullover 100x15x4 DB Forearm Curl 45x20x2 45x15x2 DB Reverse Forearm Curl 20x20x2 20x15x2 Forearm Bar Raises (front & back) 9lb barx12x4 Preacher Curl 75x6 115x6 135x6 Cable Seated Curl 25x20x2 20x15x2 Manual 4-Way Neck All Sidesx12x4 Edited October 7, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted October 9, 2012 Author Share Posted October 9, 2012 Monday 10/8/12 Swiss Bar Bench Press 122.5x5 172.5x5 212.5x3 262.5x1 302.5x7 (almost 8) (Rep PR) 4-Board Press 135x3 225x3 315x1 365x1 405x4 (almost 5) (Weight/Rep PR) One Arm DB Bench Press 125x10x4 (Volume PR) Band Flye Medium Red Bandx20,15,15,12 Triceps Pushdown 80x15x4 (Volume PR) CONDITIONING: 30 min walk Quote Link to comment Share on other sites More sharing options...
MattM Posted October 10, 2012 Author Share Posted October 10, 2012 (edited) Tuesday 10/9/12 Hex Bar Deadlift 165x5 255x5 345x3 435x3 525x1 615x10 (Rep PR) Lat Pulldown 140x20x2 140x10 90x20 One Arm DB Row (no straps) 150x12x4 (Volume PR) GHR (bar behind neck) 22.5x10x4 (Volume PR) Crunches BWx30x4 Edited October 10, 2012 by MattM 2 Quote Link to comment Share on other sites More sharing options...
anwnate Posted October 10, 2012 Share Posted October 10, 2012 Tuesday 10/9/12 Hex Bar Deadlift 165x5 255x5 345x3 435x3 525x1 615x10 (Rep PR) Lat Pulldown 140x20x2 140x10 90x20 One Arm DB Row (no straps) 150x12x4 (Volume PR) GHR (bar behind neck) 22.5x10x4 (Volume PR) Crunches BWx30x4 PR machine! Nice. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 11, 2012 Author Share Posted October 11, 2012 Thanks awnate! Thursday 10/11/12 Push Press 95x3 135x3 185x3 225x3 275x9 (Rep PR) 315x1 (Weight PR) -So happy to finally be able to get this overhead! Dynamic Bench Press 245x3x3 Rope Upright Row 80x10 100x10 120x10 120x3, 100x3, 80x4 (dropsets) DB Rear Laterals 15x15x4 DB Alternating Curls 40x10x2 DB Alternating Cable Curls 30x10x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 12, 2012 Author Share Posted October 12, 2012 (edited) Friday 10/12/12 Dynamic Squats (~80lbs chain weight, chain weight not recorded) 185x2 275x2 365x2x6 Deep Squats (Oly Squats) 185x3 275x1 365x1 455x5 (Rep PR) Leg Extensions 260x15 260x15 260x15 260x10 (Volume PR) Cable Kickback + Single Leg Standing Calf Raises 30x10x4 BWx12x4 Weighted Situp +Seated Calf Raise + Dorsiflexion w/Plate 35x10x4 135x12x4 45x15x4 Edited October 12, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted October 13, 2012 Share Posted October 13, 2012 Friday 10/12/12 Dynamic Squats (~80lbs chain weight, chain weight not recorded) 185x2 275x2 365x2x6 Deep Squats (Oly Squats) 185x3 275x1 365x1 455x5 (Rep PR) Leg Extensions 260x15 260x15 260x15 260x10 (Volume PR) Cable Kickback + Single Leg Standing Calf Raises 30x10x4 BWx12x4 Weighted Situp +Seated Calf Raise + Dorsiflexion w/Plate 35x10x4 135x12x4 45x15x4 Have fun walking around tomorrow! Quote Link to comment Share on other sites More sharing options...
MattM Posted October 14, 2012 Author Share Posted October 14, 2012 Friday 10/12/12 Dynamic Squats (~80lbs chain weight, chain weight not recorded) 185x2 275x2 365x2x6 Deep Squats (Oly Squats) 185x3 275x1 365x1 455x5 (Rep PR) Leg Extensions 260x15 260x15 260x15 260x10 (Volume PR) Cable Kickback + Single Leg Standing Calf Raises 30x10x4 BWx12x4 Weighted Situp +Seated Calf Raise + Dorsiflexion w/Plate 35x10x4 135x12x4 45x15x4 Have fun walking around tomorrow! Haha thanks Dylan, great job on the rack pull btw! Saturday 10/13/12 Wide Pullups (deadlift hang, chin to bar) BW x 10 x 4 Pullover 70x15x4 RT Up to 160R and 3 negatives L Gripeer Closes Up to #1x16R , 17L Reverse Axle Curl 70x12x4 Sledgehammer Forearm Raises 1 sets failure L&R Front Neck Plate Raise 4 sets to failure w/25 Back Neck Raises w/band 4 sets to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted October 16, 2012 Author Share Posted October 16, 2012 (edited) Monday 10/15/12 Bench Press 135x5 185x5 225x3 275x3 315x12 (Rep PR) -Never been able to hit twelve reps with 315 before. It's been a lifetime goal, mostly because there was a 16 year old at my high school who could do it One Arm DB Bench Press 135x10 (Rep PR) 135x4 115x10x2 Weighted Dips 45x8x2 BWx8x2 DB Chest Fly 30x12x4 Triceps Pushdown 14kgx12 16kgx12 18kgx12,10 Edited October 16, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted October 17, 2012 Author Share Posted October 17, 2012 (edited) Tuesday 10/16/12 Deadlift (stop & go) 225x5 315x3 405x3 495x1 585x3 (Rep PR) Chinups BWx10x2 BWx6x2 DB Row (no straps) 115x15 (thick handle) 70x12,15,15 -Arms were useless, very tired Back Raise 45x10x2 BWx10x2 Rowing Crunch BWx15x4 30min Walk Edited October 17, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
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