MattM Posted December 4, 2012 Author Share Posted December 4, 2012 Monday 12/3/12 Floor Press 135x5 185x5 225x3 275x3 315x1 365x3 (Weight & Rep PR) Dips w/ Gymanstic Rings BWx15 BWx12 BWx10 BWx8 -a litte bit of work on the rings for all the russian girls out there Pushups BWx25x4 -this might be a PR for having done so much volume beforehand DB Flye 40x12x4 Triceps Death (4 board, 3 board, 2 board, 1 board all done for 5 reps back to back) 4 board 160x5 3 board 160x5 2 board 140x5 1 board 140x2,1,1,1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 6, 2012 Author Share Posted December 6, 2012 Power Clean 65x5 - trying to remember how the heck to do these 95x2 - ok this can't be so tough 135x2 - feelin' good 185x2 - ditto 225x2 - I go this 275x1 - um, this shit's hard 300x0 - 275x3 - 3rd one was a continental clean (Rep PR) -Haven't done traditional barbell cleans for about a year exactly. I decided they'd make a good deadlift variation for the next few weeks. Rope Pullups BWx10 BWx8 BWx10 BWx11 (Rep PR, Volume PR) Lat Pulldown (palms facing, bar to chest) 90x12 140x12 180x12 230x12 (some rocking, but bar contacted chest all reps) GHR Red Thin Bandx20 BWx20x2 BWx15x1 Ab Wheel (off toes) BWx12x3 Started to get sick, so I fell asleep for awhile on the floor and was good to go Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2012 Author Share Posted December 7, 2012 Thursday 12/6/12 Stationary Bike 30min Stair-stepper 20min Quote Link to comment Share on other sites More sharing options...
boldt Posted December 7, 2012 Share Posted December 7, 2012 i have never seen someone complete a clean after failing the transition! i was colored impressed Quote Link to comment Share on other sites More sharing options...
MattM Posted December 8, 2012 Author Share Posted December 8, 2012 (edited) Friday 12/7/12 Dynamic Bench Press 135x3 205x3 250x3x8 Bar speed felt great. Triceps were still sore from ab wheel or monday's press workout Modified Front-to-BTN press (no lockout) 45x3 95x3 135x3 185x3 205x3 I don't really like this overhead variation. I may switch to something else for the next two workouts. Front & Side Lateral Superset 20x15x2 + 20x15x2 15x15x2 + 15x15x2 Bent Over Raise 15x15x2 10x15x2 EZ Bar Curl 75x10 105x10 115x10 125x7+1 assisted rep Seated Calf Raise 90x12 135x12x3 A side note: Traps are extremely tired & sore today. I think John's been right about oly lifter's trapezious development all along! Edited December 8, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2012 Author Share Posted December 9, 2012 Saturday 12/8/12 Some neck work 45min walk Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2012 Author Share Posted December 10, 2012 Sunday 12/9/12 Speed Pullups 3 sets of 7-8 Barbell Wrist Curl + Reverse Wrist Curl Barx20x4 + Barx15x4 Ulnar & Radial Flexion w/Body Bar (sledgehammer work) 2 sets of 12 front & back w/15lb Bar Wide T-Bar Row (long pause at top, plate weight recorded only) 45x12 90x12x2 20min Walk Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2012 Author Share Posted December 10, 2012 Monday 12/10/12 Dynamic Box Squat 135x2 225x2 315x2 405x2x8 Felt awesome, fast & easy... probably an inch or two high though, so I'm adjusting box to the following for my future reference: -Both James' Oly Plates -Both 45 Bumpers -One 35 Bumper -One 10 Bumper Cambered Bar Box Squat 110x2 200x2 290x2 370x8 (Weight & Rep PR) I'm expecting to do a ton better on these next workout now that I have a feel for it. Last PR was 300x10 about 16 weeks ago. Reverse Hyper 90x10x4 Band Hamstring Curl Red Thinx12x4 Situps w/Band on GHR Red Thinx10x4 (Volume PR) Best part of this workout was no cramps at end! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 11, 2012 Share Posted December 11, 2012 Best part of this workout was no cramps at end! I hate when that happens. Wait, what kind of cramps... nice work, looking good! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 12, 2012 Author Share Posted December 12, 2012 Best part of this workout was no cramps at end! I hate when that happens. Wait, what kind of cramps... nice work, looking good! Well I checked my pad only to find nothing... haha Thanks Mike! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 12, 2012 Author Share Posted December 12, 2012 Tuesday 12/11/12 Jump rope Short go on the stairstepper 40min walk I just felt the need to be a little more active DIET LOG 2 large breakfast muffins 1 protein drink 2 tbsp promise spread 5 tbsp peanut butter 5 slices whole wheat bread 3/4 jacks pepperoni pizza (blotted) 2 lean cuisine meals 2/3 lb ground beef (85/15) Quote Link to comment Share on other sites More sharing options...
MattM Posted December 12, 2012 Author Share Posted December 12, 2012 Wednesday 12/12/12 Floor Press 135x5 225x5 275x3 315x1 365x2 (nearly 3) DB Incline Bench Press 110x10x2 100x8 80x10 Dips BWx12,8,8,7 DB Chest Fly 35x12x2 30x12x2 Triceps Pushdown 90x15 115x15 130x15 145x15 15min walk Quote Link to comment Share on other sites More sharing options...
MattM Posted December 14, 2012 Author Share Posted December 14, 2012 Thursday 12/13/12 Some Jump Rope 25 min walk DIET LOG 1 blueberry muffin (large) 1 protein shake 2 lean cuisine meals 2 slices white bread 2 tbsp Promise spread 1 large mcdonalds fry 2 double hamburgers (no cheese) 4 tbsp ketchup 1 Jacks pizza (pepperoni) TOTAL = 177g Protein, 441g Carbohydrate, 157g Fat ~ 3903 calories Quote Link to comment Share on other sites More sharing options...
MattM Posted December 14, 2012 Author Share Posted December 14, 2012 Friday 12/14/12 Power Clean 95x5 135x5 185x3 225x1 275x7 (6 continental)(Rep PR) Chinup (chin to bar) 25x10x2 BWx10x2 One Arm DB Row w/Fat Gripz 72.5x15x2 72.5x35 72.5x25 Reverse Hyper (minimal swing) 100x10x4 (Volume PR) Ab Wheel (off knees) BWx10x4 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 15, 2012 Share Posted December 15, 2012 I like what you've done with your diet. You don't like to have broccoli for desert anymore. What's your weight and bf%? Quote Link to comment Share on other sites More sharing options...
MattM Posted December 16, 2012 Author Share Posted December 16, 2012 Haha i eat as dirty as i can when im not worried about gaining weight. I try to stick to 15-20% protein, 35% fat, and 45-50% carbs now. Weight is about 228,-230, bf% is probably near 11% Saturday 12/15/12 Seated Calf Raise 135x12x3 135x8 Standing Calf Machine 180x10x4 Reverse Calf Raise 45x12x4 4-Way Neck -three sets of 10-12 front/back -three sets of 6 sides 2 mile walk Quote Link to comment Share on other sites More sharing options...
MattM Posted December 19, 2012 Author Share Posted December 19, 2012 Monday 12/17/12 Overhead Transition Press (strict military press to strict BTN press) 95x3 135x3 205x7 -never done this before so possibly a PR Seated DB Overhead Press (no back support) 70x10x4 (Volume PR) Rope Upright Row 160x10x4 (Volume PR) Rope Face Pull 70x25x4 (Volume PR) Alternating DB Curl 45x6,3 -shoulders were shot and made this movement pretty painful Arnold Curl 20x12x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 19, 2012 Author Share Posted December 19, 2012 (edited) Wednesday 12/19/12 Cambered Bar Box Squat 110x2 200x2 290x2 380x1 430x4 (Weight/Rep PR) DB Walking Lunges 70x15x2 70x10x2 (Volume PR) Band Pullthrough Green Bandx15x4 Crunches (weight behind head) 10x30 10x20, BWx10 10x10, BWx20 BWx30 (Volume PR) Side Bend (with farmers handle) 100x15x4 Good lift, those lunges really wind me and make my legs burn for minutes Edited December 19, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 21, 2012 Author Share Posted December 21, 2012 (edited) Thursday 12/21/12 30min walk Floor Press 135x5 225x5 315x3 365x3 (almost 4) 3 Board Press 135x5 225x5 315x3 365x3 (almost 4) Dips BWx25x4 Cable Chest Flye 20x12 25x12 30x12 35x12 Triceps Pushdown 130x20 160x15 160x15 130x7, 110x4, 85x4, 70x5 (Dropset) Worked out a day early in anticipation that I would have a few drinks later that night. Pretty high intake of calories because of the added alcohol, but plan on cutting back the next few days to compensate. I'll also add in some longer walks. Not sure if I should log the alcohol induced dancing.... Edited December 21, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 21, 2012 Author Share Posted December 21, 2012 Friday 12/21/12 Low Incline Walk (3%) 90min Quote Link to comment Share on other sites More sharing options...
MattM Posted December 22, 2012 Author Share Posted December 22, 2012 Saturday 12/22/12 Rope Pullover 80x12 100x12 120x12 140x12 Barbell Forearm Curl 145x12x4 DB Forearm Extension 30x12x2 25x12x2 Sledgehammer Forearm Work (ulnar/radial flexion&extension supersets) 14lbsx12x4 4-Way Manual Resistance Neck Work 12 reps per front, back, sides, 4 continous sets Seated Calf Raise 135x12x4 Dorsiflexion w/bumper plate 45x12x4 Standing Machine Calf Raise 180x12x2 90x12x2 Body weight is up to 231-232 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 25, 2012 Author Share Posted December 25, 2012 Monday 12/24/12 Continental Clean 95x5 135x5 185x3 225x1 275x7 Chinups (chin to bar, full ROM) BWx16,10,7,7,5,5 Barbell Shrugs (strict, no straps) 225x20x4 Back Raise (straight leg GHR) Red Bandx15x4 Hanging Leg Raise BWx12,12,12,2 (finished with 10 knee raises) Quote Link to comment Share on other sites More sharing options...
MattM Posted December 26, 2012 Author Share Posted December 26, 2012 (edited) Tuesday 12/25/12 I tried Kelly's new treadmill today. Chose the "Jillian Michaels fat burn" which turned out to be a hellish 30 minute uphill run... Side note, drank a bit. Edited December 26, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 27, 2012 Share Posted December 27, 2012 Haha i eat as dirty as i can when im not worried about gaining weight. I try to stick to 15-20% protein, 35% fat, and 45-50% carbs now.Weight is about 228,-230, bf% is probably near 11% You should go for a bf% PR. Higher is better... Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2012 Author Share Posted December 27, 2012 Haha i eat as dirty as i can when im not worried about gaining weight. I try to stick to 15-20% protein, 35% fat, and 45-50% carbs now.Weight is about 228,-230, bf% is probably near 11% You should go for a bf% PR. Higher is better... I hear magic starts to happen around 40% bf. Lean body mass just gets in the way haha Wednesday 12/26/12 I had to lift at a different gym today. I'm not a fan of the bars there or the plate weight, plus was slightly hungover. Dynamic Bench Press 230x3x3 250x3x3 270x1 315x1 350x1 Transition Overhead Press 45x3 95x3 135x3 205x3 Barbell Front Raise 60x10x4 Pullapart (150 reps total) 40x38x2 40x37x2 Curl Machine 130x12x2 110x12x2 Quote Link to comment Share on other sites More sharing options...
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