MattM Posted December 28, 2012 Author Share Posted December 28, 2012 Friday 12/28/12 Cambered Bar Box Squat 110x3 200x3 290x3 380x10 (Rep PR) Dumbbell Step Up 65x6x4 Band Leg Extensions thick green bandx10x4 Glute Hamstring Raise thin blackx10x4 Situps On GHR red thinx10x3 red thinx8+2 bw Quote Link to comment Share on other sites More sharing options...
boldt Posted January 1, 2013 Share Posted January 1, 2013 I hate the bars at edge too Quote Link to comment Share on other sites More sharing options...
MattM Posted January 4, 2013 Author Share Posted January 4, 2013 Monday 12/31/12 Narrow Bench Press 135x5 185x5 225x3 275x1 315x4 Decline Chest Machine (Hammer Strength) 80x3 100x3 120x3 140x3 160x7 Incline Chest Machine (Hammer Strength) 80x10x3 80x8 Chest Fly Machine 130x12x4 Triceps Extension 70x10x4 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 4, 2013 Author Share Posted January 4, 2013 Wednesday 1/2/13 I did some high rack pulls as you suggested Mike, and my upper back is incredibly sore! 19' Rack Pull 135x5 225x5 315x3 405x3 495x3 585x1 675x3 (Weight/Rep PR) Chinups BWx12 BWx10 BWx8 BWx6 One Arm DB Rows 70x20x4 Pullover Machine/Curl Machine Superset 4 sets all One Leg Back Raise BWx10x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 4, 2013 Author Share Posted January 4, 2013 Friday 1/4/13 One Arm DB Military Strict Press 25x5 45x5 60x3 80x3 100x3 120x3 (Rep PR L&R) DB Military Strict Press 75x10x4 (Volume PR) Upright Row 110x10x4 DB Lateral Raise 30x10 35x10 40x8, 35x3, 30x2, 25x2 40x4, 35x4, 30x4, 25x3 EZ Curl Bar Curls 70x10x4 (10 seconds rest between sets) Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 5, 2013 Share Posted January 5, 2013 Wednesday 1/2/13I did some high rack pulls as you suggested Mike, and my upper back is incredibly sore! 19' Rack Pull 135x5 225x5 315x3 405x3 495x3 585x1 675x3 (Weight/Rep PR) Chinups BWx12 BWx10 BWx8 BWx6 One Arm DB Rows 70x20x4 Pullover Machine/Curl Machine Superset 4 sets all One Leg Back Raise BWx10x2 Nice. You can even pull from a little higher height and load the bar up -- then watch your back grow. Nice job on the press PRs as well! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 8, 2013 Author Share Posted January 8, 2013 Thanks Mike, I'll bump it up to 20 inches next time! Saturday 1/5/13 Pullups BWx10x4 Chinups BW+Bandx15 Single Leg Calf Work 40x12x2 40x10x2 BWx10x4 Forearm Flexion & Extension 135x10x4 30x12x4 Neck Harness 72.5x10x3, 72.5x5 Front Neck Raise w/band Red Thinx12x4 Reverse Calf Raise 55x12x4 COC #1.5 8 Closes L 7 Closes R COC Trainer 30 Closes L 30 Closes R Quote Link to comment Share on other sites More sharing options...
MattM Posted January 8, 2013 Author Share Posted January 8, 2013 Monday 1/6/13 Reverse Band Dynamic Box Squat 315x2x6 Reverse Band Box Squat 315x2 405x2 495x2 585x1 Split Squats 135x10 155x10 185x10 185x10 GHR w/Red Band BWx10x4 Situps on GHR BWx12x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2013 Author Share Posted January 10, 2013 Wednesday 1/9/13 Narrow Bench Press 135x5 225x5 275x3 315x4 DB Bench Press 110x10x4 4-Board Press 135x5 225x5 315x3x3 Flye 40x12x4 Triceps Pushdown w/plate loaded cable stack 70x15x4 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2013 Author Share Posted January 12, 2013 Friday 1/11/13 20' Rack Pull 135x5 225x5 315x5 405x3 495x3 585x3 700x9 (Weight & Rep PR) Cable Pulldown (palms forward) 130x15x3 145x15 One Arm DB Row 80x12x4 Back Raise (doubled bands around neck, connected to base of stand) 1 Bandx10 2 Bandx10 3 Bandx10x2 Hanging Leg Raises BWx12,6 Knee Raises BWx15x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2013 Author Share Posted January 12, 2013 Saturday 1/12/13 A nice relaxing saturday. Funny how event day turned into neck and grip over a year... Front Neck Raise w/band 4 sets of 12 reps Back Neck Raise w/band 4 sets of 12 reps Rolling Thunder 45x1 90x1 135x1 155x1 (Weight PR) 157.5x1 (Weight PR) 160x1 (Weight PR) Rope Hang BWx40 seconds BWx35 seconds BWx28 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted January 15, 2013 Author Share Posted January 15, 2013 1/14/13 Narrow Bench Press 135x5 185x5 225x3 275x1 315x1 350x1 4-Board Press 135x5 225x5 310x5x3 Seated Cable Row (plate weight on pully recorded) 180x10 230x10x2 Cable Pullover (plate weight on pully recorded) 90x10x3 DB Bench Press 120x8 110x10 100x10 EZ Bar Curl 100x10 110x10 120x10 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 17, 2013 Share Posted January 17, 2013 Saturday 1/12/13A nice relaxing saturday. Funny how event day turned into neck and grip over a year... Front Neck Raise w/band 4 sets of 12 reps Back Neck Raise w/band 4 sets of 12 reps Rolling Thunder 45x1 90x1 135x1 155x1 (Weight PR) 157.5x1 (Weight PR) 160x1 (Weight PR) Rope Hang BWx40 seconds BWx35 seconds BWx28 seconds Is this what you guys do on Saturdays? Nice job on the rack dead!!! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2013 Author Share Posted January 17, 2013 Saturday 1/12/13A nice relaxing saturday. Funny how event day turned into neck and grip over a year... Front Neck Raise w/band 4 sets of 12 reps Back Neck Raise w/band 4 sets of 12 reps Rolling Thunder 45x1 90x1 135x1 155x1 (Weight PR) 157.5x1 (Weight PR) 160x1 (Weight PR) Rope Hang BWx40 seconds BWx35 seconds BWx28 seconds Is this what you guys do on Saturdays? Nice job on the rack dead!!! Haha It's what I do! James and Kelly make a point to lift things, I just pretend. I'm switching my routine up a bit starting last sunday, I'd love for you to look over it sometime and let me know what you think. It will involve events on sat. like in the glory days of the last few summers Thanks, you were right! That rack pull had my back sore for days Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2013 Author Share Posted January 17, 2013 Wednesday 1/16/13 Warmup -foam rolling hips -leg swings -fire hydrants -static lunges -bodyweight squats -db swings Dynamic Squat to deep box 135x2 225x2 275x2x10 (25-30 seconds running time) Horizontal Leg Press Machine 4 pins below max x 8 2 pins below max x 8 max weight x 8 Leg Extensions max weight x 12 max weight x 8, 2 pins below max x 2, 4 pins below max x 2 4 pins below max x 8, 6 pins below max x 2, 8 pins below max x 2 Seated Calf Raise 160x10x3 Standing Calf Raise 140x10x3 Reverse Calf Raise 45x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 18, 2013 Author Share Posted January 18, 2013 Thursday 1/18/13 Ladder Drills -4 sets forward every hole -2 sets lateral forward every hole -2 sets lateral every hole -2 sets In-In-Out-Out -4 sets zig zag -4 sets jumping jack pattern Cone Drills -5/10/5s -Modified T-drill -Nebraska drill -Ladder sprints (forward) 3 sets all Bag Drill -10 runs Hanging Leg Raise BWx12 (full) BWx12 (partial) BWx6 (partial) Side Bends 65x15x3 Manual Neck (front & back) -3 sets Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 19, 2013 Share Posted January 19, 2013 (edited) Ladder Drills-4 sets forward every hole -2 sets lateral forward every hole -2 sets lateral every hole -2 sets In-In-Out-Out Nice job hitting all the holes. Edited January 19, 2013 by strongman1 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2013 Author Share Posted January 20, 2013 I make a point to do that Kelly Saturday Warmup Foam Roller (upper back/shoulders) I's, T's, Y's with light DB Dynamic shoulder stretch w/wood pole Jump Rope (3 min) One Arm DB Overhead Press 25x5 45x5 65x3 85x3 105x1 125x2R, 1L (Weight PR) -the left was much harder Sandbag Overhead Press 175x5 175x10 175x6 -these really depended on whether or not I could get a good grip under the bag after I cleaned it. James helped me a lot with the form on this one, so thanks JD! Upright Row 90x10 110x10 130x10 Bent Over Rear Delt Raise 25x12x3 Band Pushdowns Regular Grip Purplex10x2 w/2 second pause at lockout Hammer Grip Purplex10x2 w/2 second pause at lockout Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2013 Author Share Posted January 20, 2013 Sunday 1/20/13 Warmup Foam Roller (upper back & hips, 30-50 rolls each area) Leg Swings (2x10 front and side) Fire Hydrants (2x10 each side) Bodyweight Squats (2x10) Static Lunge (2 sets of 15 seconds each leg) DB Swing 25x10x2 Dynamic 20' Rack Pull (30 seconds rest running time) 375x1x8 GHR Purple Bandx10x3 Pulldown w/weight stack (palms forward, bar to chest, strict) 160x12x3 Barbell Shrugs (double over grip, strapless, strict) 275x12x3 Alternating DB Curl 25x56 (28 reps/arm) Quote Link to comment Share on other sites More sharing options...
MattM Posted January 22, 2013 Author Share Posted January 22, 2013 Monday 1/21/13 Warmup Light Jog 200-400 meters Jump Rope 3 minutes Foam Roll (upper back, low back, hips, hamstrings) Walking Lunges Spider Man Lateral Lunges Calf Stretching Sprints 1 @ 50% 7 @ 80% Decline Crunches 10x15x3 Side Neck (manual resistance) Manualx12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 24, 2013 Author Share Posted January 24, 2013 Wednesday 1/23/13 Warmup Foam Roll Hips Leg Swings (2 sets of 10 front & sides) Bodyweight Squats (2 sets of 10) Lunge Stretch (2 sets of 10 seconds) Dumbbell Swing (2 sets of 10 reps w/25lbs) Jump Rope Intervals (3 minutes) Prowler 385x60ftx2 Prowler Drag 335x60ftx2 Sandbag Carry 210x60ftx2 Rolling Thunder 45x3 90x3 135x12L & R Rope Hang BWx40 seconds I should mention that this workout was done outside in -13f temperatures and -33 windchill! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 26, 2013 Author Share Posted January 26, 2013 Friday 1/25/13 Warmup Foam Roller (upper back/shoulders) I's, T's, Y's with light DB Dynamic shoulder stretch w/wood pole Jump Rope (3 min) Overhead Squats (2 sets of 5 with bar) 2-Board Bench Press 135x5 225x3 275x3 300x12 Incline Bench Press 225x10 205x10 205x10 Dips w/Gymnast Rings BWx7x3 Seated Row w/cable plate stack 230x10x3 Pullover w/cable plate stack 70x15x3 Barbell Curl 115x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 27, 2013 Author Share Posted January 27, 2013 I had a few good arm wrestling matches at work today. Pretty sore from that. Quote Link to comment Share on other sites More sharing options...
dpc Posted January 27, 2013 Share Posted January 27, 2013 Anything for a pump. Quote Link to comment Share on other sites More sharing options...
boldt Posted January 28, 2013 Share Posted January 28, 2013 I did arm wrestling at work today too Quote Link to comment Share on other sites More sharing options...
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