MattM Posted January 28, 2013 Author Share Posted January 28, 2013 (edited) Nice! I beat Mike Holtan a couple of times, he tried cheating by jumping his elbow out the second time but I still got him haha. Sunday 1/27/13 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) Max Safety Bar Front Box Squat 160x2 250x2 340x2 430x1+ 1 assist by Kelly (Weight PR) Safety Bar Step-up (14-16 inch box) 250x5 (Weight PR) 210x6x2 Single Leg Calf Raise 45x12 30x15x2 Calf Raise BWx20x3 Reverse Calf Raise 45x15x3 Edited January 28, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 28, 2013 Author Share Posted January 28, 2013 Anything for a pump. You know me so well it's scary haha Quote Link to comment Share on other sites More sharing options...
MattM Posted January 28, 2013 Author Share Posted January 28, 2013 Monday 1/28/13 Warmup Light Jog (400 meters) Jump Rope (3 minutes) Foam Roll Hips (30 rolls each hip) Bodyweight Lunges (30 feet) Spiderman (10 reps) Lateral Lunges (30 feet) Calf Stretch (2 sets of 15 seconds) Ladder Drills -4 sets forward every hole -4 sets lateral forward every hole -4 sets lateral every hole -2 sets In-In-Out-Out -2 sets zig zag -2 sets jumping jack pattern Incline Backpedal Sprints w/treadmill 12 sets of increasing speed, up to 8 mph Ab Wheel (off knees) BWx12x3 Side Bends 90x15x3 Neck Harness 55x15 50x12 45x10 Front Neck Plate Raise 25x15 25x12 25x10 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2013 Author Share Posted January 29, 2013 (edited) At work I had a good wrestling match with my friend Tyler who knows his stuff. I got him in a headlock and we called the match but the right arm rotator is pretty tender so I thought it should be mentioned Edited January 29, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 31, 2013 Author Share Posted January 31, 2013 Wednesday 1/30/13 Warmup Foam Rolling (hips, low & upper back 30 rolls each) Leg Swings (2 sets of 10 side and front) Fire Hydrants (2 sets of 10/leg) Bodyweight Squats (2 sets of 10) Static Lunge (2 sets of 15 seconds) DB Swing (2 sets of 10) Farmers Pick (strapless, combined hand weight) 260x3 440x3 620x1 700x5 (Rep PR) My left hand grip was the only limit on this lift. Reverse Hyper 90x10x3 Chin-ups BWx10x3 One Arm DB Row (strapless) 115x12x3 Barbell Shrugs (strict, strapless) 255x15x3 Barbell Curls 45lb barx51 reps (Rep PR) Quote Link to comment Share on other sites More sharing options...
boldt Posted January 31, 2013 Share Posted January 31, 2013 Nice! I beat Mike Holtan a couple of times, he tried cheating by jumping his elbow out the second time but I still got him haha.Sunday 1/27/13 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) Max Safety Bar Front Box Squat 160x2 250x2 340x2 430x1+ 1 assist by Kelly (Weight PR) Safety Bar Step-up (14-16 inch box) 250x5 (Weight PR) 210x6x2 Single Leg Calf Raise 45x12 30x15x2 Calf Raise BWx20x3 Reverse Calf Raise 45x15x3 Nice! I beat Mike Holtan a couple of times, he tried cheating by jumping his elbow out the second time but I still got him haha. yeah he did that to me too i thought i had him until he did that but i just let him have it because it was a strain on the shoulder. great lift by the way Quote Link to comment Share on other sites More sharing options...
MattM Posted January 31, 2013 Author Share Posted January 31, 2013 Thanks man! I forgot to log Tuesday's workout Tuesday 1/29/13 Warmup Foam Roller (upper back/shoulders) I's, T's, Y's with light DB (2 sets of 10 each variation) Dynamic shoulder stretch w/wood pole (2 sets of 10) Jump Rope (3 min) Overhead Squats (2 sets of 5 with bar) Dynamic One Arm DB Overhead 65x3x8 Dumbbell Front Raise 30x12x3 Dumbbell Side Raise 25x12x3 Dumbbell Rear Delt Raise 20x12x3 Overhead Triceps Extension w/cable weight stack 55x10 70x10 80x10 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 2, 2013 Author Share Posted February 2, 2013 2/1/13 Warmup Light Jog 300yds Jump Rope 3 min Foam Roll (hips, low & upper back) Bodyweight Lunges Spidermans Lateral Lunges Sprints -1 set 60ft at 50% -7 sets 60ft at 90% Decline Crunches BWx30x3 Side Neck Raise 10lb plate & manual pressure x 15 reps/side x 3 Seated Calf Raise 135x15x2 90x15x1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 4, 2013 Author Share Posted February 4, 2013 Sunday 2/3/13 Warmup Jump Rope 3 minutes Light Foam Rolling (hips, upper & lower back) Leg Swings (2 sets of 10 reps, front & sides) Fire Hydrants (2 sets of 10 reps/leg) Bodyweight Squats (2 sets of 10 reps) Lunge Stretch (2 sets of 15 seconds) Dumbbell Swing (2 sets of 10 reps) Double Over Axle Deadlift 110x5 200x3 290x1 350 for 2 misses I got up to the knee the first attempt before the bar slipped out, the second I only broke ground. Sandbag Over Bar (max reps in 75 seconds over 60 inch bar) 215x5 I could get much faster with practice Reverse Hyper BWx20x3 Gripper Closes worked up to the 1.5, grip was shot from farmers a few days ago Sledgehammer Work 3 sets of 12 reps front and back Quote Link to comment Share on other sites More sharing options...
MattM Posted February 5, 2013 Author Share Posted February 5, 2013 2/4/13 Warm Up Light Jog (150 yards) Light Foam Rolling (shoulders, upper & low back) Is, Ts, Ys (2 giant set of 10 reps) Shoulder Stretch w/body bar (2 sets of 5) Overhead Squats (bar for 1 set of 10) One Arm Pushups BWx20 L & R (Rep PR) Pushups BWx20x3 Lateral Raises 20x20x2 20x10 Dips BWx20 BWx10 BWx5 I'm taking a semi-deload week and going to engage in some pretty intense training next week. Tons of volume as usual. I'll shoot for 7 days/week, but we will see. Quote Link to comment Share on other sites More sharing options...
dpc Posted February 5, 2013 Share Posted February 5, 2013 You do a lot more stretching and warming up in the past.. and you would never dare take a deload in the past lol Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 6, 2013 Share Posted February 6, 2013 You do a lot more stretching and warming up in the past.. and you would never dare take a deload in the past lol "More" for Matt would include "some" or "any" Oh yea, I like the new signature too. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2013 Author Share Posted February 6, 2013 You do a lot more stretching and warming up in the past.. and you would never dare take a deload in the past lol "More" for Matt would include "some" or "any" Oh yea, I like the new signature too. Haha yes I'm getting old kelly. In a few months I'll be 23 and you know what that means.... The Perfect Pickup Age PS how gentle of you to say you like the signature Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2013 Author Share Posted February 6, 2013 (edited) Tuesday 2/5/13 Warmup Light Foam Rolling (hips) Leg Swings (2 sets of 10 front & sides) Fire Hydrants (2 sets of 10/leg) Bodyweight Squats (2 sets of 10) Static Lunge (2 sets of 10 seconds) Dumbbell Swing (2 sets of 10) Hack Squat (plate weight only recorded) 90x5 180x5 270x5 360x3 450x3 540x1 (Weight PR) 560x1 (Weight PR) 575x1 (Weight PR) -left some in the tank Leg Press (continual set, no rest) Full Stackx12 2 pin drop x 4-6 reps 2 pin drop x 4-6 reps 2 pin drop x 4-6 reps 4 pin drop x 6-8 reps 4 pin drop x 6-8 reps 4 pin drop x 6-8 reps down to no weight. Lunges (knee to ground) BWx 175 meters continuous Leg Extensions two sets of 4-6 dropsets to absolute failure Single Leg Calf Raise 5 reps/leg for around 70 stairs Edited February 6, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted February 7, 2013 Author Share Posted February 7, 2013 Wednesday 2/6/13 Deload Week Still... Warmup Light Foam Roll (upper back, lower back, shoulders) Jump Rope 5 minutes Behind the Neck Pulldown 160x5 180x5 190x5 210x5 250x5 160x12x3 100x12 (pause at contraction) One Arm Cable Row (one continuous drop set) 210x12 180x6 150x6 120x6 90x6 60x6 30x6 Cable Pullover 20x12x2 16x12 Cable Seated Curl 12x5 16x5 20x5 24x3 16x12x3 10x12 (squeeze at contraction) Arnold Curl (focus on contraction) 15x8x2 10x10 Seated Rear Delt Machine (plate weight recorded only) 40x12 50x12 60x12 Band Pullaparts Green Thinx15x6 Chest Supported Rear Delt Raise 20x10x3 Lots of bodybuilding I guess... Quote Link to comment Share on other sites More sharing options...
dpc Posted February 7, 2013 Share Posted February 7, 2013 lol deload... Quote Link to comment Share on other sites More sharing options...
MattM Posted February 8, 2013 Author Share Posted February 8, 2013 lol deload... Y U no liek my deload?? haha I took about a half day off, and boy did I feel refreshed Quote Link to comment Share on other sites More sharing options...
MattM Posted February 8, 2013 Author Share Posted February 8, 2013 2/8/13 I did shoulders. Warmup DB Seated Overhead w/o back support Cable Overhead Press DB Lying Lateral Raise Skull Crushers Quote Link to comment Share on other sites More sharing options...
dpc Posted February 8, 2013 Share Posted February 8, 2013 lol I was really hoping that your entire log would have been "I did shoulders." Quote Link to comment Share on other sites More sharing options...
MattM Posted February 9, 2013 Author Share Posted February 9, 2013 Saturday 2/9/13 Warmups suck so I skipped it. Torso Rotations w/Band Purplex15x8 Front & Back Neck Raise Red Thinx12x3 Gripper Closes (trainer only) 66 reps 33 reps for 2 sets I'm worn down today. I have my alarm set for early during the week and forgot to turn it off thus wasn't able to to get back to sleep after 6am. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2013 Author Share Posted February 12, 2013 (edited) Monday AM 2/11/13 Warmup Shoveling Foam Rolling Light Jump Rope Some Rotator Cuff Warmups Dynamic Reverse Band Bench (-120 at bottom, -60 at top) 275x3x8 365x8 405x7 (Rep PR) 315x8 Pullover w/ Cable Plate Stack (plate weight recorded) 120x10 140x10 160x10 Face Pull w/ Cable Plate Stack (plate weight recorded) 120x12 140x12 160x12 Dumbbell Alternating Curls 45x10x3 Edited February 12, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2013 Author Share Posted February 12, 2013 Monday PM 2/11/13 Warmup Light Foam Rolling Leg Swings (front & sides) Fire Hydrants Bodyweight Squats Lunge Stretch Dumbbell Swings Safety Bar Front Box Squat 70x3 160x3 270x3 365x8 (Rep PR) Safety Bar Stationary Lunges (reps per leg) 160x6 340x2, 250x4 250x6 Standing Single Leg Calf Raise 45x10x3 Standing Calf Raise BWx25x3 Reverse Calf Raise 55x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 12, 2013 Author Share Posted February 12, 2013 Correction, the weight on the safety squat bar was: Bar=70lbs 2x10lbs 2x5lbs 6x45lbs =370lbs bar weight. So new pr was 370x8 (Rep PR) Quote Link to comment Share on other sites More sharing options...
boldt Posted February 13, 2013 Share Posted February 13, 2013 nice work matt! it was nice seeing someone front squat that much weight Quote Link to comment Share on other sites More sharing options...
MattM Posted February 13, 2013 Author Share Posted February 13, 2013 Thanks boldt Tuesday 2/12/13 Warmup Light Jog 300-400 meters Jump Rope 3 minutes Foam Roll (lower & upper back, hips) Forward Lunges Lateral Lunges Ladder Drills 2xForward 2xLateral 2xCriss-Cross 2xIn-In-Out-Out 2xEvery Other Agility Drills 2x5-10-5 Drill 2xModified T Drill 2xPro Agility Drill Weighted Decline Crunches 10x15 Knee Raise BWx15x2 Neck Raise w/Cable 100x10x3 Front 100x10, 160x10x2 Back Quote Link to comment Share on other sites More sharing options...
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