MattM Posted July 9, 2013 Author Share Posted July 9, 2013 Monday 7/8/13 Shoulder Warmup Swiss Bar Bench Press (slingshot) 32.5x10 122.5x3 172.5x3 212.5x3 262.5x3 302.5x5x3 (Volume PR) -shoulders/elbows hurt a bit doing this. Difficulty level 7 Band+DB Chest Flye Purple + 15lbs x 12 x 3 -Difficulty level 5 Seated Neutral Grip Row w/plate loaded pulley 230x10 250x10 270x10 -Difficulty level 6 Band Pullover Purple x 15 x 3 -Difficulty level 4. Great shoulder stretch EZ Bar Curl 105x10x2 105x20x1 (Rep PR)(Volume PR) -Difficulty level 7 because of some elbow pain Barbell Forearm Curl/Reverse Curl Barbell x 35 x 6 (Volume PR) -Difficulty level 7 because of lactic acid burn Diet Summary Meal 1: 3 pieces wheat bread, 2 tbsp peanut butter, 3 protein shakes Meal 2: 1/2 jacks pizza (oil on top removed with napkin) Meal 3: 20 oz gatorade, 15 oz beef jerky Meal 4: 2 tbsp peanut butter, 1.5 cups special k protein cereal Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 10, 2013 Share Posted July 10, 2013 Nice work on all the events! Strong. No need to rep out on the dead anymore, you're ready. Just hit some volume to fine tune if you feel the need. Keep chipping the PRs and everything will fall in place. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 11, 2013 Author Share Posted July 11, 2013 Tuesday 7/9/13 Thanks Mike for checking in! I'll keep giving 100% no worries! Diet Summary 293g protein 232g carbohydrate 75.5g fat 23g fiber 2779.5 calories Meal 1: 2 egg white breakfast sandwiches, 2 protein shakes, 1 multivitamin -fat burner Meal 2: 2 double hamburgers (burger king) -fat burner Meal 3: 4 pieces village hearth bread, 2 tbsp jelly, 2 tbsp peanut butter, 2 protein shakes Meal 4: 3 protein shakes Quote Link to comment Share on other sites More sharing options...
MattM Posted July 11, 2013 Author Share Posted July 11, 2013 Wednesday 7/10/13 Safety Bar Front Box Squat (15in) 80x3 170x3 260x3 350x3 400x1 425x1 450xmiss 450x1 (Weight PR) 475xmiss -Didn't bother with another attempt at 475 because of time constraints and worries that I might be an idiot and tear something . Difficulty level 8-9. Log Clean (with lap) 160x4x1 200x4x1 245x4x1 (Rep PR, Volume PR) -Last set was a little fugly. No form problems at 200, but balance was an issue on rep 4 at 245. Pretty tired at this point in the workout. Difficulty level 9. Harnessed Drags (with prowler on street) 350 x 60ft x 5 (Volume PR) -Felt very fast and light at this weight. Working on driving low and forward. Difficulty level 5. Weighted/Unweighted Planks BW+25 x 60 seconds x 1 BW x 60 seconds x 2 -Difficulty level 6 Single Leg Calf Raise w/Band (toe elevated) Thick Blue x 8 x 3 (Rep PR) -Difficulty level 5 Timed Calf Raises (toes not elevated) BW x 60 seconds x 3 -Difficulty level 6 Dorsiflexion w/Plate 55x15x3 -Difficulty level 6 Diet Summary 315.5g protein 339g carbohydrates 83.5g fat 35g fiber 3369.5 calories Meal 1: 2 protein shakes, 2 village hearth english muffins, 2 tbsp peanut butter, 2 tbsp jelly, 1 multivitamin -fat burner Meal 2: 2 protein shakes, 1 village hearth english muffin, 1tbsp jelly Meal 3: 2 protein shakes, 1 village hearth english muffin, 3 pieces village hearth bread, 2 tbsp peanut butter, 1 multivitamin -fat burner Meal 4: 1 village hearth english muffin, 1 tbsp jelly Meal 5: 20 oz G2, 2 banquet frozen dinners, 12 oz baked chicken, 2 tbsp bbq sauce Quote Link to comment Share on other sites More sharing options...
MattM Posted July 13, 2013 Author Share Posted July 13, 2013 Friday 7/12/13 Shoulder Stretch Log Overhead Press (reset each press, all from rack) 90x5 160x5 200x15 (Rep PR) -Difficulty level 8. Balance was a bit off at end, had to press out a couple at the end. Triceps Pushdown w/plate loaded cable machine 110x12x3 -Difficulty level 7. Band Upright Row Green x 10 x 3 -Difficulty level 5. Band Lateral Raise Black x 12 x 3 -Difficulty level 6. Dumbbell Rear Delt Raise 30x12x3 -Difficulty level 5. 4-Way Neck 15 reps, 3 sets manual resistance -Difficulty level 6. Diet Summary 343g protein 301g carbohydrates 94.5g fat 31g fiber 3426.5 calories Meal 1: 4 pieces village hearth toast, 2 tbsp peanut butter, 1 tbsp jelly, 2 protein shakes -fat burner Meal 2: 2 protein shakes, 1 serving carrots -fat burner Meal 3: 2 pieces village hearth toast, 1 tbsp peanut butter, 2 frozen dinners Meal 4: 2 pieces village hearth toast, 1 tbsp peanut butter, 1 tbsp jelly, 6 oz sweet potatoes, 16 oz steak, 4 tbsp bbq sauce, 2 tbsp kechup Quote Link to comment Share on other sites More sharing options...
MattM Posted July 14, 2013 Author Share Posted July 14, 2013 Saturday 7/13/13 Event Day. My favorite day once again. 16' Trap Bar Deadlift 170x3 260x3 370x3 460x3x2 610x3 730x3 800x2x2 (Rep PR, Volume PR) 800x5 (Rep PR, Volume PR) -Felt pretty good on these, the 800 got easier as the sets went on. All reps done with a lift & down call (given by James). Difficulty level 8.5 Keg Loading (attempts) some misses at 360 -I need to figure out how I want to do these cleans. The more I think about it, the worse I get. I saved some energy and went get some work in with sandbags instead. Sandbag Loading (all to 47.5' platform) 250x3x3 (Volume PR) -Pretty easy once some form adjustments were made. Difficulty level 6. Conan's Wheel 280x1 counterclockwise rotation 460x1 counterclockwise rotation 640x.75 counterclockwise rotation (gripped apparatus wrong, and slipped) 640x1.125 counterclockwise rotation (Rep PR) 640x1.125 clockwise rotations (Volume PR) -Felt much better once my grip was better adjusted. Difficulty level 8.5-9. Chinups BW x 15 BW x 10 BW x 10 DB Curl -25lbs to failure Diet Summary Meal 1: 4 pieces village hearth bread, 2 tbsp peanut butter, 2 tbsp jelly, 2 protein shakes, 1 multivitamin -fat burner Meal 2: 3/4 jacks pizza, top oil removed w/paper napkin, 1 multivitamin Meal 3: 40 oz gatorade, 1 can mountian dew, 3 protein shakes -fat burner Meal 4: 16 oz breaded chicken strips, 2 cups salad, 1 tbsp balsamic dressing, 3 tbsp ketchup Meal 5: 2 protein shakes Quote Link to comment Share on other sites More sharing options...
MattM Posted July 16, 2013 Author Share Posted July 16, 2013 Sunday 7/14/13 Diet Summary Meal 1: 1.5 cups special K protein cereal, 3 protein shakes, 1 multivitamin -fat burner Meal 2: 1 jacks pizza (oil removed by napkins), 1 multivitamin -fat burner Meal 3: 18 oz trimmed chicken breast, 2 tbsp ketchup, mustard -30 min walk Meal 4: 1 protein shake Meal 5: 12 oz trimmed chicken breast, 1 tbsp ketchup, mustard Quote Link to comment Share on other sites More sharing options...
MattM Posted July 16, 2013 Author Share Posted July 16, 2013 Monday 7/15/13 Shoulder warmup Speed Bench Press 135x3 185x3 225x3x8 Dumbbell Bench Press 110x8 110x12x2 -Balance was lacking, it's been awhile since we've had 2 loadable dumbbells around the garage! One Arm Dumbbell Row (straps) 225x10x3 Band Pullover Green x 10 x 3 Barbell Curls 115x10x3 Gripper Closes #1x20 L&R (Rep PR) #1x10 L&R #1x5 L&R Diet Summary Meal 1: 2 tbsp peanut butter, 1.5 cups special k protein cereal, 3 shakes -fat burner Meal 2: 1 jacks pizza -fat burner Meal 3: .75 cups special k protein cereal, 16 oz gatorade Meal 4: 1 frozen dinner, 3 chicken breasts, 1 tbsp ketchup, 2 tbsp mustard Meal 5: 12 oz steak, 6 oz sweet potato fries, 1 tbsp ketchup, 2 tbsp mustard Quote Link to comment Share on other sites More sharing options...
MattM Posted July 17, 2013 Author Share Posted July 17, 2013 Tuesday 7/16/13 Meal 1: 1/2 jacks pizza (oil removed with paper towels), 3 protein shakes -fat burner Meal 2: 1/2 jacks pizza (oil removed with paper towels) -fat burner -45 min walk Meal 3: 9 oz beef jerky Meal 4: 7.5 oz sweet potato fries, 3 tbsp kechup, 1 slice pizza, 2 protein shakes Quote Link to comment Share on other sites More sharing options...
MattM Posted July 18, 2013 Author Share Posted July 18, 2013 Wednesday 7/16/13 Hamstring warmup Speed Squat 135x2 225x2 315x2x8 Log Clean 160x1 190x1 220x1 260x7 (Rep PR) -Felt good, not a lot of balance issues. Difficulty level 8 Harness Pull (with loaded prowler, done in street) 495 x 30 feet x 2 (Weight PR, Rep PR) -Hard to keep momentum going. Difficulty level 9 Inverted Plank 10 x 30 seconds x 3 Calf Work Diet Summary Meal 1: 2 protein bars -fat burner Meal 2: 1 jacks pizza -fat burner Meal 3: 2 protein bars -fat burner Meal 4: 20 oz gatorade Meal 5: 2 servings crackers, 1 protein bar Quote Link to comment Share on other sites More sharing options...
MattM Posted July 20, 2013 Author Share Posted July 20, 2013 Thursday 7/18/13 Meal 1: 2 servings crackers, 2 protein bars, 1 multivitamin -fat burner Meal 2: 3 protein shakes -fat burner Meal 3: 1 jacks pizza -fat burner Meal 4: 20 oz trimmed chicken, mustard Quote Link to comment Share on other sites More sharing options...
MattM Posted July 21, 2013 Author Share Posted July 21, 2013 Friday 7/19/13 Shoulder Warmup Log Overhead Press 90x3 160x1 200x1 230x10 (Rep PR) -Some of the later lockouts were presses, but felt stable for most reps. Difficulty level 8. CIRCUIT Band Upright Row Green x 12 x 3 Overhead Band Triceps Extension Green x 12 x 3 Rear Delt Raise 30x10x3 CIRCUIT Front & Back Band Neck Raise Purple x 12 x 3 Band Pullapart Black x 12 x 3 Side Neck Raise (manual resistance) 3 sets of 12 reps Diet Summary Meal 1: 3 servings crackers, 1 protein bar -fat burner Meal 2: 2 protein shakes -fat burner Meal 3: 1 1/2 slices pizza, 2 protein shakes -fat burner Meal 4: 1 1/2 slices pizza, 1 servings crackers Meal 5: 32 oz gatorade, 20 oz trimmed chicken breast Quote Link to comment Share on other sites More sharing options...
MattM Posted July 21, 2013 Author Share Posted July 21, 2013 Saturday 7/20/13 EVENT DAY Hamsting Warmup (aka the first lift) Speed Deadlift 135x3 225x3 315x3 365x1x8 Keg Loading 360 keg loaded to 42' platform x 3 reps (Rep PR) -Technique was much better on these reps, almost could have done 4 loads. Difficulty level 9. Sandbag Loading 250x6 (Rep PR) -Getting some extra loading work in. Difficulty level 7 towards end. Conan's Wheel 190x1 rotation 370x1 rotation 550x1 rotation 730x1.125 rotations (Weight PR, Rep PR) -Decided to belt up for these this time. Felt great, and steady. Eight plates/side may be doable at this point. Difficulty level 8. Chinups BWx25 (Rep PR) BWx12 BWx13 DB Curl -one set with 25lbs/hand to failure This workout left me bloody, bruised and sore. It was awesome Thanks Kelly for all the help today! Quote Link to comment Share on other sites More sharing options...
MattM Posted July 22, 2013 Author Share Posted July 22, 2013 (edited) Saturday 7/20/13 Diet Summary Meal 1: 1 protein bar, 2 small cookies -fat burner Meal 2: 2 medium pancakes, 1/2tbsp peanut butter, 1 tbsp sugar free syrup -fat burner Meal 3: 64 oz gatorade, 1 protein bar, 1 protein shake -fat burner Meal 4: 1 jacks pizza Meal 5: 12 oz trimmed chicken breast, 3 tbsp mustard Meal 6: 1 bag beef jerky Meal 7: 1 protein bar, 1 protein shake Worked at the bar tonight, so was up pretty late. Lots of physical activity... Current Stats BW is hovering around 228lbs Edited July 22, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted July 23, 2013 Author Share Posted July 23, 2013 Sunday 7/21/13 Diet Summary Meal 1: 2 protein bar, 2 small cookies -fat burner Meal 2: 50g egg white protein -fat burner Meal 3: 50g egg white protein, 1 bag beef jerky -fat burner Meal 4: 1/4 digiorno 4-meat pizza, 3 protein shakes Took a long walk Quote Link to comment Share on other sites More sharing options...
MattM Posted July 23, 2013 Author Share Posted July 23, 2013 Monday 7/22/13 Shoulder Warmup Swiss Bar Bench Press (with slingshot) 32.5x10 82.5x3 122.5x3 172.5x3 212.5x3 262.5x3 302.5x15 (Rep PR) -Great press PR, no shoulder pain during the sets. Dumbbell Bench Press 115x12x3 One Arm Dumbbell Row (no straps) 150x12x3 (Volume PR) -Easy volume PR Band Pullover Blue x 8 x 3 (Rep PR) Barbell Biceps Curl 145x10x3 (Volume PR) Gripper Work Trainer x 92 Trainer x 25 x 2 Commercial Gripper x 30 seconds x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 25, 2013 Author Share Posted July 25, 2013 Monday 7/22/13 Diet Summary Meal 1: 2 protien bars, 3 peices toast, 2 tbsp peanut butter, 1 multivitamin -fat burner Meal 2: 6 oz beef jerky -fat burner Meal 3: fiber one cookie, 4 pieces toast, 2 pieces fat free cheese, 2 tbsp ketchup -fat burner Meal 4: 24 oz trimmed chicken breast, 3 tbsp mustard Tuesday 7/23/13 Diet Summary Meal 1: 3 protein shakes, 3 pieces toast, 2 tbsp peanut butter, 1 multivitamin -fat burner Meal 2: 1 frozen dinner, 12 oz chicken breast, 2 tbsp bbq sauce, 1 multivitamin -fat burner Meal 3: 4 pieces bread, 2 tbsp grape jelly, 2 tbsp peanut butter, 1 protein bar -fat burner Meal 4: 18 oz trimmed chicken, 2 tbsp ketchup, 2 tbsp mustard Quote Link to comment Share on other sites More sharing options...
MattM Posted July 25, 2013 Author Share Posted July 25, 2013 Wednesday 7/24/13 Foam Rolling Hamstring Warmup Safety Bar Front Box Squat (15in box) 70x3 160x3 250x3 340x3 430x1 475x1 (Weight PR) -Felt good on the 475, some time soon I'll attempt 500 but today I saved some energy for the cleans. Log Clean 200x1 230x1 260x1 300x4-almost 5 (Weight PR, Rep PR) -Pretty stable while doing these, I had to fight the fourth one up a bit. Difficulty 8 Harnessed Prowler Drag 455 x 60ft x 2 (Some sort of PR?) -Quads were on fire from the second set. It was a real B**** fighting for that last 5 ft! Difficulty 9 Situps w/GHR BW x 20 x 3 Single Leg Band Calf Raise Blue x 10 x 3 (Volume PR) Dorsiflexion w/plate 55x12x3 40 Min Walking Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 25, 2013 Share Posted July 25, 2013 Good work with the log -- making great progress! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 26, 2013 Author Share Posted July 26, 2013 Wednesday 7/24/13 Diet Summary Meal 1: 2 peices bread, 2 tbsp peanut butter, 2 protein shakes, 1 multivitamin -fat burner Meal 2: 4 pieces bread, 2 tbsp peanut butter, 2 tbsp jelly -fat burner Meal 3: 3 protein shakes -fat burner Meal 5: 9 oz sweet potato fries, 18 oz trimmed chicken, 6 tbsp ketchup Thursday 7/25/13 Diet Summary Meal 1: 4 pieces bread, 4 tbsp peanut butter, 2 protein shakes, 1 multivitamin -fat burner Meal 2: 4 oz beef jerky, 1 protein shake -fat burner Meal 3: 8 oz tilapia, 2 oz shrimp, 1 cup fried rice, 1 piece lemon pie -fat burner Meal 4: 4 oz beef jerky Meal 5: 12 oz chicken, 2 tbsp bbq sauce Quote Link to comment Share on other sites More sharing options...
MattM Posted July 30, 2013 Author Share Posted July 30, 2013 Friday 7/26/13 Shoulder Warmup Log Overhead Press 90x3 200x1 230x1 260x4 (Rep PR, Volume PR) Triceps Pushdown w/plate loaded cable 120x6x3 Prone Elbows Out Band Row Green x 10 x 3 Band Upright Row Thick Blue x 12 x 3 Rear Delt Raise 35x10x3 Manual 4-Way Neck 3 sets of 15 reps/side Quote Link to comment Share on other sites More sharing options...
MattM Posted July 30, 2013 Author Share Posted July 30, 2013 Saturday 7/27/13 16' Trap Bar Deadlift 300x3 400x3 500x3 600x3 700x3 800x1 900x1 1000xmissx2 -Should have gone for a few reps at 900 instead... oh well nobody accused me of being smart trying this Keg Loading 360x3 360x1 (Volume PR) -Body was tired from the max attempts, so I set a small volume pr and took some extra rest. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 30, 2013 Author Share Posted July 30, 2013 Monday 7/29/13 Shoulder Warmup Swiss Bar Bench Press (slingshot) 32.5x10 82.5x3 122.5x3 172.5x3 212.5x3 262.5x3 302.5x1 352.5x3x2 352.5x4 (Rep PR, Volume PR) Weighted Chinup BW+45 x 15 (Rep PR) BW+45 x 12 BW+45 x 10 (Volume PR) Band Pullover Thick Blue x 10 x 3 (Rep PR, Volume PR) DB Alternating Biceps Curl 50x12x3 Gripper Work Trainer x 115 closes R, 95 closes L (R-Hand Rep PR) Trainer x 25 closes R&L x 5 (Volume PR) Weighed in at 225.25 lbs, so have been getting around 350g protein, but have not been counting calories as of last Friday. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 31, 2013 Author Share Posted July 31, 2013 Wednesday 7/31/13 Hamstring Warmup Safety Bar Front Box Squat (15 in box) 70x3 160x3 250x3 340x3 430x1 500x1 (Weight PR) -Finally hit my goal weight for this lift Speed Log Cleans 200x1x8 -Working on transition from lap to clean position Harnessed Prowler Drag 495 x 60ft x 2 (Rep/Distance PR, Volume PR) -Really happy about this, last runs with 495 were pretty slow and this time I moved pretty good Band Situps w/GHR Green x 6 x 3 (Weight PR) -Never was able to work with the green band before Single Leg Calf Raise BW x 45 seconds x 3 Dorsiflexion BW x 60 seconds x 1 Calf Raises BW x 60 x 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted August 1, 2013 Share Posted August 1, 2013 Calf Raises BW x 60 x 1 I hope your calf muscle is torn! lol Quote Link to comment Share on other sites More sharing options...
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