MattM Posted November 9, 2012 Author Share Posted November 9, 2012 Wednesday 11/7/12 18' Rack Pull (stop & go) 135x5 225x5 315x3 405x3 510x1 600x3 (Rep PR) -weights fell off ends of bar, so stopped and got better clasps 600x5 (Rep PR) -I think I could have pushed it past 5 if I didn't have to pause between sets Chinups BWx10 BWx10 BWx6 BWx3 -upper back was super tired, maybe from the pulls One Arm Row 70x20x2 45x20x2 Cable RDL 4 sets of 10 Band Incline Situps 4 sets of 10 -increased tensile strength of band w/ each set 30 min walk Quote Link to comment Share on other sites More sharing options...
dpc Posted November 9, 2012 Share Posted November 9, 2012 Who was that spotting you no the bench? Once I saw him grab the bar at first I knew that was a bad thing. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 9, 2012 Author Share Posted November 9, 2012 (edited) That was Jeff, he's a bodybuilder I know from a few years ago. I don't hold it against him at all and he's really supportive whenever he sees me, but here's a funny story. When I asked him if he'd be around to spot me when I started warming up I made sure to lay the golden rule which was to not touch the bar until I verbally gave him the cue. We did a practice lift at 355 where I repeated that statement, and before I started the 405 attempt I said it again. Of course he grabbed it as soon as the bar speed slowed anyway haha. If I was stronger I would have benched the weight tho, so the fault is ultimately mine! Friday 11/9/12 Dynamic Bench Press 195x3x8 (8 sets of 3 reps) Chain Strict Press (70lbs at bottom, 110-120 at top, only plate weight recorded) 45x3 95x3 135x3 155x5 (Weight/Rep PR) Cable Face Pull 85x20x4 (Volume PR) -holy hell my shoulders were on fire Bent Over DB Raise 10x20x2 10x15x2 -kill me Triceps Extension 85x12 100x12 115x12 130x12 Biceps Cable Curl 12kgx10 14kgx10x3 30 min walk DIET LOG 3 Hot Pockets (ham & cheese) 8 scoops whey protein 1/2 lb 93/7 ground beef 3 peices whole wheat bread 1 apple 16 oz V8 mango blend 3 tbsp sugar free syrup 12 oz canned chicken breast 1 1/2 tbsp peanut butter Edited November 9, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted November 11, 2012 Author Share Posted November 11, 2012 Saturday 11/10/12 Calf Raises + Dorsiflexion Exercise 180x10x4 320x10x4 Seated Calf Raises 135x10x4 Neck Front Raise 25x10x4 Neck Harness 70x10x3 70x5 Pullups BWx10x2 BWx6x2 Pullovers 3 sets back to back with decreasing weight Alternating DB Curls 20x20x3 DB Forearm Curl 100x10 100x5 80x10 80x5 Rev. DB Forearm Curl 35x10 35x5 25x10x2 Radial & Ulnar Flexion w/9lb Bar 2 sets of 12 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 14, 2012 Author Share Posted November 14, 2012 Monday 11/12/12 Dynamic Box Squat 135x2 225x2 315x2 350x2x8 Safety Bar Box Squat (full sit) 205x2 295x2 340x2 410x3 (Weight/Rep PR) RDL 185x8x4 Situp w/Band Resistance (sitting on GHR, thin red band) BWx10x4 Side Bend (using farmers implement) 90x15x4 -This was a pretty good early morning workout, hadn't eaten much. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 15, 2012 Author Share Posted November 15, 2012 Wednesday 11/14/12 Band Bench Press (bar weight only recorded) -James used a hang scale to estimate the weight per side at the top to be 65-70lbs, making it 130-140lbs band resistance at top. 100x3 135x3 185x3 225x3 275x3 315x3 Incline DB Bench Press 110x10x2 80x15,13 Pushups BWx15x2 BWx10x2 Band Chest Fly red thinx12x4 Triceps Pushdown w/cable weight stack 90x10x2 60x12x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 16, 2012 Author Share Posted November 16, 2012 Forgot to log some light cardio on Tuesday & Thursday Tuesday11/13/12 40 Min Stairstepper 40 Min Walk Thursday 11/15/12 60 Min Walk Quote Link to comment Share on other sites More sharing options...
MattM Posted November 17, 2012 Author Share Posted November 17, 2012 Friday 11/16/12 18' Rack Pull (stop & go) 135x5 225x5 315x3 405x3 500x1 600x8 (Rep PR) Lat Pulldown w/ Cable Weight Stack (strict, no lean) 180x10 160x10 140x10 140x10 Bodyweight Row w/gymnastic rings BWx8x4 Reverse Hyper (no swing) 70x10x4 Hanging Leg Raise (feet touch bar I'm hanging from each rep) BWx10x4 Quote Link to comment Share on other sites More sharing options...
dpc Posted November 18, 2012 Share Posted November 18, 2012 You're all about the PR's arent you? Quote Link to comment Share on other sites More sharing options...
anwnate Posted November 18, 2012 Share Posted November 18, 2012 You're all about the PR's arent you? PR's reverse aging/hair loss and attract hot chicks! Quote Link to comment Share on other sites More sharing options...
MattM Posted November 19, 2012 Author Share Posted November 19, 2012 Sunday 11/18/12 Standing Calf Raise 180x12 270x12 360x12 360x7, 270x5 (dropset) Barbell Forearm Curl 135x10x4 DB Reverse Forearm Curl 30x10x3 20x15 Ulnar Flexion & Ulnar Extension (sledgehammer raises w/10lb body bar) 10x12x4 10x12x4 Unilateral Calf Raise BWx12x3 BWx15 (this set I used both legs) Neck Bridges 4 sets of 10 Neck Plate Raise 25x12x4 Cable Pullover Various weight increasing for 4 sets Biceps Isolation Curl Machine Various weights increasing for 4 sets DIET LOG 108oz chocolate milk (basically breakfast, lunch, and pre workout) 4 Snack Cookies (snickerdoodle) 2 Peanut Butter Sandwhices (whole wheat) 4 Mcdoubles, no cheese or pickle 3 Slices Medium Pepperoni Pizza 243 g Protein, 609 g Carbohydrate, 159.75 g Fat = 4845.5 calories This is a typical IDGAF day, where I had to eat at work or don't eat at all. I overate today, so over the next few days I'll try to scale it back to compensate for the extra. My goal has been 4100 calories per day, so a few days at 3900 will make up the difference Quote Link to comment Share on other sites More sharing options...
MattM Posted November 19, 2012 Author Share Posted November 19, 2012 You're all about the PR's arent you? Yes Sir! Good to see your deload went well man, I'll be lifting tomorrow around 11am if you're interested! You're all about the PR's arent you? PR's reverse aging/hair loss and attract hot chicks! Haha I like the way you think! Great job on the db squats by the way 1 Quote Link to comment Share on other sites More sharing options...
anwnate Posted November 19, 2012 Share Posted November 19, 2012 Haha I like the way you think! Great job on the db squats by the way Heh...thanks. As long as I keep inching forward and don't die...I'll be happy. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 19, 2012 Author Share Posted November 19, 2012 Well said sir! Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2012 Author Share Posted November 20, 2012 Monday 11/19/12 Dynamic Bench Press 215x3x8 (8 sets of 3) Overhead Strict Press w/chain weight (plate weight recorded only, around 100-110 lbs at top) 45x3 95x3 135x1 155x7 (Rep PR) Barbell Front Raise (from rest to overhead, straight arm) 65x10x2 63x8x2 (Volume PR) Band Pull-Apart thin greenx25x4 Shoulders were pretty immobile after this workout Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2012 Author Share Posted November 22, 2012 Wednesday 11/21/12 Firstly I have to say congrats to both James & Kelly who both had impressive deadlifts today! Thanks guys for letting me watch real lifts while I played with bands haha Safety Bar Box Squat (full sit) 120x3 160x3 250x3 340x3 410x6 (Rep PR) Step Up to 14.25in Box 210x6x4 - four sets of 6 reps per leg (Volume PR) Pull-Through w/Cable Weight Stack 110x10x4 (Volume PR) Band Goodmorning green thinkx25x4 -for these I just put the band underneath my feet at about deadlift stance, and put the loop of the band around my neck as resistance Side Bends (using farmers handles) 90x15x4 (Volume PR) DIET LOG 52 oz chocolate milk 2 pepperoni Hot Pockets 2 snack cookies (snickerdoodles) 6 slices whole wheat bread 3 Tbsp peanut butter 3 Tbsp honey 18 oz breaded chicken 6 Tbsp ketchup 1 serving post workout drink 1 serving vitamin gummy bears (hells yeah) 199.5 g Protein, 492 g Carbohydrate, 140.25 g Fat = ~4029 calories Quote Link to comment Share on other sites More sharing options...
MattM Posted November 24, 2012 Author Share Posted November 24, 2012 (edited) Friday 11/23/12 Had to lift late around 10pm today, and didn't have much to eat from 3 on. I ate the majority of my calories in the morning today which was a mistake on my part I think, leaving me tired later on when I needed them. Band Bench Press (around 130-140lbs band resistance at top, I'm only recording bar weight) 135x3 185x3 225x3 275x1 315x2 DB Bench Press 110x10x3 110x8 Narrow Pushups BWx12x2 BWx10x2 Band Pullovers (think green band) 4 sets of 8 Band Pushdowns (average purple band) 4 sets of 15 Lots of "pump" yet a lack of PRs today DIET LOG 8 slices whole wheat bread 4 tbsp peanut butter 3 tbsp honey 2 pepperoni Hot Pockets 2 servings corn bread 1 serving pie 40 oz chocolate milk 12 oz breaded chicken 4 tbsp ketchup 1 serving post workout drink 209 g Protein, 526 g Carbohydrate, 157.5 g Fat = ~4357.5 calories I might also have something more tonight, I'm pretty hungry still but IDK Edited November 24, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
boldt Posted November 25, 2012 Share Posted November 25, 2012 Nice work matt! thats some impressive numbers Quote Link to comment Share on other sites More sharing options...
MattM Posted November 25, 2012 Author Share Posted November 25, 2012 Thanks jb Saturday 11/24/12 Neck Harness 70x10x4 (Volume PR) Front Neck Raise w/band red thinx10x4 Counter Clockwise Wrist Roller w/Axle Handle 45x8x1 (Rep PR) 45x2 45x4 45x2 (Volume PR) Clockwise Wrist Roller w/Axle Handle 45x3 45x2x3 (Volume PR) Single Leg Calf Raise 40x10x4 Single Leg Donkey Calf Raise BWx12x4 Single Arm Preacher Curl w/band red thinx12,10,8,6 -no rest Dorsiflexion w/plate 55x15x4 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2012 Author Share Posted November 27, 2012 Monday 11/26/12 Another late night workout, had a great time! 18' Rack Pull (stop & go) 135x5 225x5 315x3 405x3 500x1 600x6 Chinups (BW, chin to bar) BWx10x4 Cable Row w/plate loadable cable pulley 90x12 140x12x3 EZ Bar Curl 70x10 110x10x3 Reverse Hyper 70x10x4 Hanging Leg Raise (feet to bar, no swing) BWx12x2 -started to cramp up so I called it DIET LOG 2 breakfast hot pockets 144 oz chocolate milk 4 peices whole wheat bread 2.5 tbsp peanut butter 2 post workout drinks 190 g Protein, 620 g Carbohydrates, 93 g Fat = ~4077 calories 1 Quote Link to comment Share on other sites More sharing options...
boldt Posted November 28, 2012 Share Posted November 28, 2012 it was great seeing you pull 600 for 6! that was a fun night Quote Link to comment Share on other sites More sharing options...
MattM Posted November 29, 2012 Author Share Posted November 29, 2012 Wednesday 11/28/12 Overhead Strict Press w/chain weight (plate weight only recorded, 100-130lbs chain at top) Barx10 100x5 135x1 155x8 (Rep PR) Dynamic Bench Press 230x3x8 Seated Lateral Raise 15x15x4 Cable Face Pulls 100x15x4 short walk Quote Link to comment Share on other sites More sharing options...
MattM Posted December 1, 2012 Author Share Posted December 1, 2012 Friday 11/30/12 Safety Bar Box Squat 120x3 160x3 250x3 340x3 410x9 (Rep PR) Safety Bar Stationary Lunges (recorded as reps per leg) 210x6x2 230x6x2 (Weight & Volume PR) GHR BWx10x4 Situps w/GHR + Thin Red Band Bandx10x3 Bandx5 + BWx5 -Right upper abdominal region cramped, I believe it could be from a high caffeine intake Standing Single Leg Calf Raise w/farmers handle 40x10x4 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2012 Author Share Posted December 3, 2012 Saturday 12/1/12 Neck Harness 45x20x2 45x15x2 Front Neck Raise w/band thin redx10x4 Axle Wrist Roller (counterclockwise) 70x2x4 (Weight & Rep PR) Axle Wrist Roller (clockwise) 70x1x3 (Weight PR) 70x.25 Dorsiflexion BWx8x4 Wide Pullovers w/cable weight stack 50x10 60x10 70x10 Straight Bar Curls w/ cable weight stack 80x8x2 DB Curls 30x10x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2012 Author Share Posted December 3, 2012 Sunday 12/2/12 20 min Incline Walk DIET LOG 1 large pan crust pepperoni pizza (pizza hut) 6 string cheese 1 low fat yoplait yogurt 1 regular yoplait yogurt 6 oz breaded chicken 1 serving gummy fruit vitamins 209 g Protein, 346 g Carbohydrates, 190.5 g Fat - 3934.5 Calories Thats a ton of fat in my diet but man was it great to eat a whole pizza Quote Link to comment Share on other sites More sharing options...
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