MattM Posted April 8, 2013 Author Share Posted April 8, 2013 Friday 4/5/13 Mini Workout (not planned) Shoulder Press Machine half stackx5 whole stackx5 (light) Incline Hammer Strength Chest Press 3 plates/side x5 4 plates/side x5 (light) Bench Press 135x75x1 (Rep PR)? Single Leg Press 3/4 stackx5 (light) 6-7 laps around track Probably shouldn't have done any of this but whatevs Quote Link to comment Share on other sites More sharing options...
dpc Posted April 9, 2013 Share Posted April 9, 2013 Friday 4/5/13 Mini Workout (not planned) Shoulder Press Machine half stackx5 whole stackx5 (light) Incline Hammer Strength Chest Press 3 plates/side x5 4 plates/side x5 (light) Bench Press 135x75x1 (Rep PR)? Single Leg Press 3/4 stackx5 (light) 6-7 laps around track Probably shouldn't have done any of this but whatevs Did this out of stress? anxiety? boredom? Quote Link to comment Share on other sites More sharing options...
MattM Posted April 10, 2013 Author Share Posted April 10, 2013 Haha you know me too well! I've got a few good workouts to log, but pulled the right hamstring during a restraint/escort at work today Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2013 Author Share Posted April 12, 2013 Saturday 4/6/13 Deep Squat (ass to grass) 135x3 225x3 315x3 405x1 455x6 (Rep PR) Hack Squat Machine (plate weight recorded only) 90x3 180x3 270x10 320x10 360x10 -don't get to use hack squats often, but probably could have gone another 50-90lbs higher Leg Extension 210x10x3 (tried to get a little more work in with the left leg) Seated Calf Machine 90x12x3 Situp w/Cable Rope 90x10x1 90x8x1 90x6x1 Torso Rotation w/Cable 45x12x3 -Great overall workout, quads were very sore. This was at the LA Fitness in the cities by where I live. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2013 Author Share Posted April 12, 2013 Sunday 4/7/13 Swiss Bar Bench Press up to 302.5x7 Chest Fly w/Bands Red x 15 x 3 Behind the Neck Pulldown w/Cable Plate Stack 110x15x3 Pullover w/Cable Plate Stack 80x15x3 Band Curls 3 sets Monday & Tuesday 4/8-9/13 Just some light activity for the lower back, and some stretching. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2013 Author Share Posted April 12, 2013 Wednesday 4/10/13 One Arm Dumbbell Row (strapless, set weight on ground between reps) 70x10 110x10 150x6 185x6 (Weight PR for no straps) Seated Wide Grip Row w/Cable Plate Stack 205x10x3 Band Pullapart Purple x 12 x 3 Red x 2 x 2 Barbell Shrugs (strapless, strict) 335x15x3 (Volume PR) EZ Bar Curls 45lbs x 60 reps Barbell Forearm Curls Bar x 30 x 3 Barbell Reverse Forearm Curls Bar x 20 x 3 Rope Hang (short time) Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2013 Author Share Posted April 12, 2013 I've posted all the missing training/random stuff I did over the last week. Current situation is a pulled hamstring, but the back seems to have recovered nicely from the tweak last Wednesday. It feels about 60% better than on Tuesday when it was pulled after iceing it 20 min on 1 min off for the following 10 hours after the injury, sleeping with the leg elevated, and iceing every 2-3 hours the next day. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 13, 2013 Author Share Posted April 13, 2013 Thursday 4/12/13 Glute Press (1 second hold at top, 2 seconds eccentric) 170x12 230x12 260x12 Abductor Machine 210x12x3 Adductor Machine 190x12x3 Leg Extension 55x12x1 55x8x1 45x12x1 (left leg only) Seated Calf Machine 160x12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 14, 2013 Author Share Posted April 14, 2013 Saturday 4/13/13 Shoulder Warmup Bench Press 45x5 135x3 185x3 225x3 275x3 315x11 *ties rep pr One Arm Dumbbell Bench Press 135x10x2 135x20R, 19L (Rep Pr, Volume PR) Weighted Chinup (chin to bar) 45x10x3 (Volume PR) 4-Way Manual Neck -3 sets of 10-12 reps Pullover w/Cable Weight Stack 90x12x3 Band Pullapart (1 second pause) Red x 12 x 3 Dumbbell Alternating Biceps Curl (strict) 50x12x3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 15, 2013 Share Posted April 15, 2013 Nice pressing! How'd you get hurt? Quote Link to comment Share on other sites More sharing options...
MattM Posted April 16, 2013 Author Share Posted April 16, 2013 Thanks Mike, always great to hear from you. I pulled the hamstring at work while we were detaining a client in the car. Our restraint policy has us get one leg hooked around their calf and to pin the arm and shoulder, but while loading the client into the car he pulled away while my leg was flexed created a tear. It's self diagnosed as class 2, however most of the pain and swelling are gone with only some nasty bruises remaining. Reverse Hyper (somewhat strict) BWx10 90x10 115x10 140x10 Band Sit-ups w/GHR Purple Band x 10 x 3 Hex Bar Deadlift (stop and go, belt-less, strapless) 170x10 260x5 350x5 440x5 530x5x3 -The weigh was pretty light, and I am going to work back into this lift more next week. After all the back and ab work my core was really challenged with no belt on. Hamstring Curl (light) 25x12x3 One Leg Standing Calf Raise (holding DB) 50x12x3 Reverse Calf Raise BWx12x3 Light hamstring stretching Quote Link to comment Share on other sites More sharing options...
MattM Posted April 20, 2013 Author Share Posted April 20, 2013 Tuesday 4/16/13 Seated Row (strict) 170x12 180x12 190x12 200x12 210x12 Shrugs w/Farmers Handle (weight/hand) 220x10x3 (Volume PR) Band Pullaparts Purple x 12 x 3 Dumbbell Curls 50x12x3 Gripper Closes #1x20 (Rep PR) #1 A few singles for form Sledgehammer Grip Work 1 set to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted April 20, 2013 Author Share Posted April 20, 2013 Wednesday 4/17/13 Push Press 95x3 135x3 185x3 225x1 275x8 -dropped the weight while pressing out last rep Barbell Overhead Strict Press 225x6 205x10 185x15 Band Lateral Shoulder Raise Blue x 12 x 3 Band Pushdown (palms down, 1 second hold at lockout) Green x 12 x 1 Green+Black x 12 x 2 Band Pushdown (neutral grip, 2 second hold at lockout) Purple x 12 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 20, 2013 Author Share Posted April 20, 2013 Friday 4/19/13 10 min walk on treadmill Deep Squat (narrow stance, atg) 135x3 185x3 225x3 315x3 405x1 455x5 275+Purple Band x 10 x 3 Weighted 4-Point Plank (30 seconds rest) 45x 30 seconds x 3 Stationary Lunges BWx20x1 BWx15x1 BWx12x1 One Leg Calf Raise 75x8x3 BWx20x1 BWx15x1 BWx12x1 Reverse Calf Raise 55x12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 24, 2013 Author Share Posted April 24, 2013 Sunday 4/21/13 Bench Press up to 315x9 shoulders still sore from OHP Weighted Chin-Up (chin to bar) 45x10x2 45x11x1 (Volume PR) Dumbbell Chest Flye 50x10x3 Wide Grip Pulldown w/plate loaded cable machine (chin to bar) 160x10x3 Dumbbell Arnold Curl 35x10x3 Pullover w/plate loaded cable machine 70x12x3 Gripper Work Trainer x 50,30,20 Stress Gripper x 3 sets of 50-75 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 24, 2013 Author Share Posted April 24, 2013 Tuesday 4/23/13 Warmup RDL 2 sets of 8 Foam Rolling Sumo Deadlift Stretch Hamstring Curls 2 sets of 8 Hex Bar Deadlift (stop and go, straps, belt) 170x5 260x5 350x5 440x3 530x1 640x10 (Rep PR, Volume PR) -hamstring is back to strength it seems Dumbbell Single Leg RDL (weight per hand) 50x10x3 Band Situps on GHR Redx10x2 Redx12x1 Nordic Hamstring Curls (manual resistance) 2 sets of 12 single leg 1 set of 12 both legs Donkey Calf Raises 2 sets of 12 single leg 1 set of 12 both legs Calf Contractions -3 sets for time, focusing on left Single Leg Dorsiflexion -3 sets to failure Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 25, 2013 Share Posted April 25, 2013 Good to see you're healed up. Sucks how you got hurt, escorting's a tough business. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 27, 2013 Author Share Posted April 27, 2013 Haha you're right it's a hard knock life, but being a 'male escort' is my dream job Thursday 4/25/13 Shoulder Warmup Strict Press up to 225 for 8 -had to continue this workout the next day Friday 4/26/13 One Arm DB Row (no straps) 135x15x3 (Volume PR) Standing Barbell Front Raise (strict, bar to overhead) 70x10x3 Shrugs w/Farmers Handles 220x12x3 (Volume PR) Band Lateral Raise Thin Red x 15 x 3 Band Pull-Apart Blue x 15 x 3 EZ Bar Curl 45 to failure Band Pushdown (hold at lockout) Green+Black x 12 x 3 (palms down grip) Green x 12 x 3 (neutral grip) Gripper Work #2 for 3 closes R, eccentrics for L Trainer for 81 R, 75 L Trainer for 25 L 3 sets of max closes in 30 seconds, with 30 seconds rest between hands Quote Link to comment Share on other sites More sharing options...
MattM Posted April 29, 2013 Author Share Posted April 29, 2013 Saturday 4/27/13 Hamstring/Hip Warm Up Leg Swings Stiff Leg Deadlifts Foam Rolling Hamstring Catches AM Workout Safety Bar Box Squat (15' box) 70x3 160x3 250x3 340x1 410x10 (Rep PR) Prowler Push (in converse all stars this was harder than I thought) 245 x 55ft x 3 One Leg Standing Calf Raise (hold at contraction for 1 sec) 50x12,10,8 PM Workout Done in a circuit, no rest Stiff Leg Deadlift 135x15x3 Situps w/GHR BWx15x3 Side Bend w/Farmers Handle 130x15x3 Dorsiflexion w/Plate Weight 55x25x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 3, 2013 Author Share Posted May 3, 2013 Monday 4/29/13 Shoulder Warmup Narrow Grip Bench (slingshot at 225) 45x10 135x5 185x5 225x3 275x3 315x1 350x5 (Rep PR) - almost 6 Chest Flye 30x15x3 Pullovers w/ cable plate weight machine 90x15x3 Wide Grip Cable Pulldown w/ cable plate weight machine 100x20 110x20 120x20 -killed the biceps Band Pullapart Blue x 15 x 3 Dumbbell Curls 50x6x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 3, 2013 Author Share Posted May 3, 2013 Wednesday Hamstring Warmup 18' Rack Pull (stop & go, belt, straps) 135x5 225x5 315x5 405x3 495x1 600x9 (Rep PR) CIRCUIT 1 Front Band Neck Raise Red x 12 x 3 GHR Red x 10 x 3 Calf Raises w/Band Resistance Red x 12 x 3 Back Neck Raise Red x 15 x 3 Hanging Leg Raise (full ROM, no swing) BWx10x3 CIRCUIT 2 Pulldown w/plate weight cable stack (bar to chest, chin-up grip) 200x12x3 Side Neck Raise (both sides) BWx12x3 Barbell Shrug (no straps, double over grip) 340x10x3 (Volume PR) Dumbbell Curls 25lbs to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted May 5, 2013 Author Share Posted May 5, 2013 Friday 5/3/13 Shoulder Warmup Overhead Chain Strict Press (~100+ chain weight at top, bar weight recorded only) 45x5 95x5 135x3 155x6 -I'm not sure wether to log this as a PR, the last chain press I did was at a different facility with less chain weight CIRCUIT Dumbbell Front Raises (from sides to overhead, alternating, strict) 30x10x3 Triceps Pushdown w/ plated loaded cable machine 90x10x4 Dumbbell Side Raise 30x10x3 Band Pull-aparts Red x 10 x 2 Black x 10 x 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 6, 2013 Author Share Posted May 6, 2013 Saturday 5/4/13 Barbell Forearm Curls 155x12x3 Dumbbell Reverse Forearm Curls 30x12x3 Sledgehammer Forearm Raises 3 sets eithet direction, hammer to head raises Band Back Neck Raise Purple x 12 x 3 Band Front Neck Raises Red x 25 x 3 Band One Leg Calf Raises Green x 8 x 3 One Leg Dorsiflexion BW x 6 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 8, 2013 Author Share Posted May 8, 2013 Monday 5/6/13 Dynamic Effort Safety Bar Box Squat (30 seconds rest, beltless) 70x3 160x3 250x3x8 Safety Bar Stationary Lunges 160x12x3 CIRCUIT Stiff Leg Deadlifts 155x10x3 Band Situps w/ GHR Red x 12 x 3 Side Bend 130x15x2 Fast paced workout & late workout, was done in around 40 min Quote Link to comment Share on other sites More sharing options...
MattM Posted May 9, 2013 Author Share Posted May 9, 2013 Wednesday 5/8/13 Shoulder Warmup Narrow Bench Press (grip immediately outside flat, slingshot at 225) 45x10 135x3 183x3 225x3 275x3 315x1 365x1 (Weight PR) 385x1 (Weight PR) Incline Bench Press (hands at shoulder press grip) 225x10x3 (Volume PR) CIRCUIT Gymnastic Ring Dips (hold at lockout for a second) BWx10x3 Seated Row w/plate loaded cable machine (plate weight recorded) 260x10x3 Pullover w/plate loaded cable machine (plate weight recorded) 70x15x3 EZ Bar Curls 115x10x3 This was a pretty good work day in the gym. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.