MattM Posted March 10, 2013 Author Share Posted March 10, 2013 Saturday 3/9/13 Warmup Leg Swings Bodyweight Squats Fire Hydrants Lunge Stretch Dumbbell Swing Foam Rolling (upper & lower back, hips) Box Squat (touch & go, parallel) 135x3 225x3 315x3 405x3 500x8 (Rep PR) Safety Bar Stationary Lunges (reps per leg) 160x12 160x10 160x8 Glute-Hamstring Raise BWx15x3 Weighted Situp (dumbbell behind head) 20x15 30x15 40x15 Side Bend (using farmers handle) 140x15x2 (Volume PR) Trained late, almost threw up numerous times all throughout the workout from drinking too much water Quote Link to comment Share on other sites More sharing options...
boldt Posted March 10, 2013 Share Posted March 10, 2013 nice deadlift! it looks like you killed the overhead press by a lot, your doing awesome Quote Link to comment Share on other sites More sharing options...
MattM Posted March 10, 2013 Author Share Posted March 10, 2013 Sunday 3/10/13 Thanks Boldt! Warmup Is Ts Ys PVC Pipe Stretch Jump Rope 3 min Overhead Squats -forgot to foam roll upper back 2-Board Bench Press 135x3 225x3 315x3 365x5 (Rep PR) Dips w/Gymnastic Rings (100 total) BWx25,20,12,12,18,13 (Rep PR,Volume PR) Weighted Chinups 45x8x3 Chest Supported Band Row (strict, 2 seconds hold at top) Purplex12x3 Pullover w/Cable Weight Stack 70x12x3 Barbell Curls 135x8x3 (Volume PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2013 Author Share Posted March 14, 2013 (edited) Wednesday 3/13/13 Warmup Foam Rolling (low & upper back, hips) Leg Swings Bodyweight Squats Lunge Stretch Fire Hydrants Dumbbell Swing Reverse Band Deadlift 225x3 315x3 405x3 495x1 585x1 675x1 GHR w/Band Purplex10x3 (Volume PR) -these got pretty fugly Planks 45x30 seconds x3 Pullups w/Band Assistance BW+Purplex21,13,12 One Arm Dumbbell Row (strapless) 155x12x3 Farmers Handle Shrugs (strict, all weight per hand) 180x12x3 (Volume PR) Barbell Biceps Curl -1 set bar to failure, lost count Barbell Forearm Curl 135x22,17,10 (Volume PR) Dumbbell Reverse Forearm Curl 35x10x3 (Volume PR) -Lots of small assistance work PRs, but not the double I was looking for. It was a much cleaner first rep though. I'll probably reduce the weight next week on the R Band Deadlift and rep something instead of going for the single to double. Edited March 14, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 15, 2013 Share Posted March 15, 2013 What was the band setup on the deads, fella? Quote Link to comment Share on other sites More sharing options...
MattM Posted March 15, 2013 Author Share Posted March 15, 2013 Thrusday 3/14/13 I'll have to look at the pins next time I do it! It's a green band 2 pins from the top but I forget the exact height. Warmup 3 min Jump Rope Foam Rolling (low back, upper back) Is Ts Ys PVC Pipe Stretch Overhead Squats Speed Military Press 135x3x8 Swiss Bar Overhead Strict Press 122.5x3 172.5x3 212.5x10 (Rep PR) Barbell Front Raise (to full overhead, strict) 65x12x3 Dumbbell Lateral Raise (done in a dropset) 45x6, 40x4, 35x2 45x4, 40x4, 35x4 45x4, 40x4, 35x4 Bend Over Dumbbell Raise 25x12x1 30x12x2 Triceps Extension w/Cable Weight Stack 100x10x1 110x10x2 Band Neck Raises (front & sides, back) Red Bandx12x3 Purple Bandx12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 16, 2013 Author Share Posted March 16, 2013 Saturday 3/16/13 Warmup Leg Swings Bodyweight Squats Lunge Stretch Fire Hydrants Dumbbell Swings Foam Rolling (low back, upper back, hips) Box Squat 135x3 225x3 315x3 405x3 500x10 (Rep PR) Reverse Hyper 90x10x3 Dumbbell Step-up (reps per leg) 35x12x3 4-Point Plank 130lbs on back x 30 seconds x 3 (Volume PR) Side Bend 160x15x2 (Rep PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted March 19, 2013 Author Share Posted March 19, 2013 Sunday 3/17/13 Warmup Arm Circles Is Ts Ys PVC Pipe Stretch Overhead Squats Foam Rolling (upper back, lower back) 2-Board Bench Press 135x3 225x3 315x3 365x5 Weighted Dips w/Gymnastic Rings 25x15,15,8 (Volume PR) Pushups BWx30x3 Chinups BWx18,13,12,9 (Volume PR) -this was a rep pr in the sense getting 50+ reps in under 5 sets has been very hard for me. I burn out fast on chins. Pullover w/Cable Weight Stack 100x6x3 Arnold Curls 25x10x3 -elbows were sore, so I figured this would help some Quote Link to comment Share on other sites More sharing options...
boldt Posted March 19, 2013 Share Posted March 19, 2013 wow! you did weighted dips on the rings? thats impressive for sure Quote Link to comment Share on other sites More sharing options...
MattM Posted March 21, 2013 Author Share Posted March 21, 2013 Monday 3/18/13 Light walk in the snow 10 hill sprints (snow made these tough) Wednesday 3/20/13 Reverse Band Deadlift 135x3 225x3 315x3 405x3 500x3 600x9 (Rep PR) Reverse Hyper 100x10x3 4-Point Planks 135x 30 seconds x 3 (Volume PR) Rope Pullup BWx9 BWx5 BWx11 (Rep PR) Farmer's Handle Shrug 180x15x3 (Volume PR) EZ Bar Curl 45x50 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 23, 2013 Author Share Posted March 23, 2013 Thursday 3/22/13 Warmup Arm Circles Is Ts Ys PVC Pipe Stretch Swiss Bar Overhead Press 82.5x3 122.5x3 172.5x5 212.5x11 (Rep PR) Dumbbell Laterals 35x12x3 Face Pulls 130x12x3 Band Triceps Extension Greenx100 reps total Neck Work 3 dropsets front & back Quote Link to comment Share on other sites More sharing options...
MattM Posted March 23, 2013 Author Share Posted March 23, 2013 (edited) Saturday 3/23/13 Warmup Foam Rolling (low & upper back) Leg Swings Fire Hydrants Lunge Stretch Bodyweight Squats Dumbbell Swings Box Squat 135x3 225x3 315x3 405x3 500x10 -felt pretty tired from the R Band Deadlift, and I've not gotten a lot of sleep lately GHR BWx15,15,15 (last 2 sets included rest/pause) Stationary Lunge/Split Squat Superset BWx12 BWx12 Torso Rotation w/Band Purplex15x3 Edited March 23, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
boldt Posted March 24, 2013 Share Posted March 24, 2013 do you need a break from work? just let me know i can help you out if your getting to tired from working so much Quote Link to comment Share on other sites More sharing options...
MattM Posted March 25, 2013 Author Share Posted March 25, 2013 No work's not a problem, thanks tho! Sunday 3/24/13 Dynamic Bench Press 205x3x8 Swiss Bar Bench Press 122.5x3 212.5x3 302.5x7 232.5x10x3 -302.5x7 ties a rep PR Pullover w/Cable Weight Stack 80x10x3 Band Pullapart Purple x12x3 Arnold Curls 25x10 30x10 30x6, 25x4 RT 160x5R (Rep PR) 160x1L Rope Hang 50 seconds (PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted March 26, 2013 Author Share Posted March 26, 2013 Tuesday 3/26/3 Just came in the gym to do calves. I've been neglecting the three major muscle groups - neck, forearms, calves... time to fix that haha Seated Calf Raise (second hold at top) 135x12 160x12 180x12 135x12x3 Standing One Legged Dorsiflexion BWx12x3 Standing Calf Machine 90x7 normal reps, 7 reps toes in, 7 reps toes out 90x7 normal reps, 7 reps toes in 90x7 normal reps, 7 reps toes out Dorsiflexion w/Bumper Plate 45x12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 28, 2013 Author Share Posted March 28, 2013 Wednesday 3/27/13 Hex/Trap Bar Deadlift (stop & go) 170x3 260x3 350x3 440x3 530x3 620x10 (Weight PR, Rep PR) GHR w/Thin Red Band BWx10x3 3-Point Plank 3 sets of 20 seconds/leg Pulldown w/Plate Loaded Cable (to chest, trying not to rock too much) 210x12x3 Barbell Shrugs (strict) 335x10x3 (Volume PR) Dumbbell Curl 25lb dumbbells to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted March 29, 2013 Author Share Posted March 29, 2013 (edited) Thursday 3/28/13 Warmup Jump Rope Is Ts Ys PVC Pipe Stretch Foam Rolling Barbell Push Press 45x3 95x3 135x3 185x3 225x3 275x6 -I'm hopeful that I'll get at least 10 by the time I get the motion down again, or to work up to something heavier than 315 Swiss Bar Strict Press 172.5x10x3 (Volume PR) Dumbbell Upright Row (to sides) 35x12x3 Triceps Pushdown w/Thick Green Band (1-2 second squeeze at lockout) Palms Down x 10 x 2 Hammer Grip x 10 x 2 Rear Delt Raise 20x15x1 25x8x2 4-Way Neck Raise w/Red Band 10-20 reps each side, 3 sets all Edited March 29, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted March 31, 2013 Author Share Posted March 31, 2013 Saturday 3/30/13 Deep Squat (ass to grass) 45x3 135x3 225x3 315x3 405x1 455x5 -ties a rep PR Safety Squat Bar Stationary Lunges (reps per leg) 160x12x3 GHR BWx12x3 Straight Leg Band Situps (thin red band) BWx12x3 Band Torso Twists (purple band) BWx15x2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 1, 2013 Share Posted April 1, 2013 hmmm I see you didn't log anything for the 25th... was that a rest day? Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2013 Author Share Posted April 2, 2013 You're right, there is a gap in my workout logs... let me fix that! 3/25/13 Active Recovery Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2013 Author Share Posted April 2, 2013 Sunday 3/31/13 Swiss Bar Bench Press 32.5x3 122.5x3 212.5x3 302.5x7x2 (Volume PR) One Arm Dumbbell Bench Press 125x10x2 125x18R, 16L (Rep PR, Volume PR) Seated Row w/Plate Loaded Cable Stack (strict) 220x12x3 -Really worked my biceps. I want to do more of these. Pullover w/Plate Loaded Cable Stack 70x12x3 Barbell Biceps Curl (somewhat strict) 135x8x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 4, 2013 Author Share Posted April 4, 2013 Wednesday 4/3/13 Hex Bar Deadlift 170x3 260x3 350x3 440x3 530x3 620x1 710x1 (Weight PR) -Just testing the waters here. Probably a good idea I didn't push the last set because my back was somewhat tweaked after this. Reverse Hyper (trying to decompress a little) BWx20x3 Band Torso Rotations Purple x 15 x 3 Weighted 4-Point Planks 45 x 60 seconds x 3 Weighted Chinups (chin to bar) 45x10,9,9 (Volume PR) Seated Row w/Plate Loaded Cable Stack 220x12x3 Barbell Shrugs (strict, strapless) 335x12x3 (Volume PR) Barbell Curls 45 x 1 set to failure Rope Hangs BWx45 seconds Gripper Closes Trainer x 3 sets to failure PM Cardio - 1 hour at 3mph walking, slight incline Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 4, 2013 Share Posted April 4, 2013 You're killing the deads! Nice work, Matthew. What do you think you could pull with a bar? Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2013 Author Share Posted April 5, 2013 (edited) Thanks Mike! I think I'll give 655 a shot within the month or pull 600 for a rep pr attempt. I've been cutting weight for 8 weeks, and I'm down from 244 to 231, so hopefully I'll have the energy! Edited April 5, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted April 7, 2013 Author Share Posted April 7, 2013 Thursday 4/4/13 Shoulder warmup stuff Push Press 135x3 185x3 225x3 275x6 Barbell Front Raise (strict, full ROM to overhead) 105x10x3 Dumbbell Lateral Raise 40x12x3 Dumbbell Bent Over Raise 30x12x3 Band Triceps Overhead Extension (standing, hold lockout for a second) Greenx12x1 Green+Blackx12x2 -this was tough on the last set Front, Back, Side Neck -3 sets of 6 front -3 sets of 8 back -3 sets of 12 sides Single Leg Standing Calf Raise (hold at top for a second) 45x12x3 BWx12x3 Reverse Calf Raise (dorsiflexion) 55x12x3 -my back was still tender from wednesday's pull Quote Link to comment Share on other sites More sharing options...
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