MattM Posted November 7, 2013 Author Share Posted November 7, 2013 Wednesday 11/6/13 Hamstring Warmup 100 x 3 Jump Ropes Banded Speed Squat (100lbs band tension at top) 45+Bands x 5 95+Bands x 5 155+Bands x 3 205+Bands x 2 x 8 -Around 30 seconds rest between sets. Yoke Hold 460 x 30 seconds 550 x 30 seconds 740 x 30 seconds (Weight PR) Circuit Barbell Lunges 175 x 5 reps per leg x 3 Reverse Hyper 80x10x3 Banded Sit-Ups Green x 7 x 3 Single Leg Dumbbell Calf Raises 60x7x3 Single Leg Dorsiflexion BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 8, 2013 Author Share Posted November 8, 2013 (edited) Thursday 11/8/13 Some GPP work 100 x 3 Jump Rope Arm Swings, Rotations 20 x 3 Squat Jumps 100 x 3 Alternating Jump Rope 30x10 Dumbbell Row + 30x10 Dumbbell Clean & Press 40x50 Dumbbell Posterior Swings Uphill Walking w/ Sandbag (7.5% incline, 2.5mph) 40lb Bag x 200 meters 75lb Bag x 200 meters 2 40lb Bags x 200 meters Edited November 8, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted November 9, 2013 Author Share Posted November 9, 2013 Friday 11/8/13 Shoulder Warmup Hamstring Warmup Speed Log Clean & Press (60% 1RM) 90 x 5 140 x 5 180 x 3 x 8 -Took 20-30 seconds rest between sets CIRCIUT Overhead Band Triceps Extension Blue x 10 x 3 Dumbbell External Rotation 25 x 10 x 3 Band Internal Rotation Red x 10 x 3 Elbow Elevated Dumbbell External Rotation 25 x 10 x 3 Elbow Elevated Band Internal Rotation Red x 10 x 3 Reverse Dumbbell Forearm Curl 40 x 10 x 3 Dumbbell Forearm Curl 80 x 10 x 3 4-Way Neck Manual Resistance x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 9, 2013 Author Share Posted November 9, 2013 Saturday 11/9/13 Jump Rope: 100x3 Alternating 100x3 Right foot+left foot 50x3 Double Under 50x3 Alternating 100x3 100x3 Log Clean+Hold 180x1 + 30 second hold Push up+ Axle Front Squat BWx10x3 + 130x10x3 Treadmill: Sandbag Carry 75 lbs at 7.5% incline at 2.5 MPH for 200 meters x 2 Dumbbell Farmer Walk 40 lbs each hand 7.5% incline at 2.5 MPH for 200 meters Backwards at 10% incline at 2.5 MPH for 100 steps each foot Sideways at 10% incline at 2.5 MPH for 50 steps each direction Quote Link to comment Share on other sites More sharing options...
MattM Posted November 13, 2013 Author Share Posted November 13, 2013 Monday 11/11/13 Hamstring warmup Incline walking between all sets, less than 30 seconds rest for any set. Banded Speed Deadlift (~265lbs band tension) 135+Bands x 5 185+Bands x 5 225+Bands x 2 x 8 Dimel Deadlift 265x10x3 Shrugs w/Farmers Handles (weight per hand) 130x50, 30 second hold after Band Pullapart Black x 20 x 3 Log Dead Row 190x10x3 Log Curl 100x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 15, 2013 Author Share Posted November 15, 2013 Wednesday 11/13/13 Banded Speed Bench (~100lbs band tension) Bar+Bands x 5 135+Bands x 5 185+Bands x 3 x 8 Neutral Grip Pull-ups BW x 23 Overhand Narrow Pull-ups BW x 5 x 2 Triceps Pullover & Extension 110 x 10 x 3 Dumbbell Chest Fly 40 x 10 x 3 Dumbbell Rear Delt Raise 25 x 12 x 3 Neck Work Thursday 11/14/13 40 Minute Walk Quote Link to comment Share on other sites More sharing options...
MattM Posted November 17, 2013 Author Share Posted November 17, 2013 Friday 11/15/13 Banded Speed Squat (~130lbs tension) 45+Bands x 10 95+Bands x 5 135+Bands x 5 185+Bands x 2 x 8 Yoke Hold 460 x 30 seconds 550 x 30 seconds 750 x 30 seconds (Weight PR) Prowler Push + Prowler Drag Medley 225 x 60ft + 225 x 60ft for 5 sets Saturday 11/16/13 Jump Rope & a bit of ab wheel Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2013 Author Share Posted November 20, 2013 Monday 11/18/13 Log Clean and Press 90x5x3 165x3x8 Superset Dumbbell Front Raise 15x15x3 Dumbbell Lateral Raise 15x15x3 Rear Deltoid Raise 15x15x3 French Curl 45x50 Elbow Elevated Dumbbell External Rotation 10x45 reps each arm Superset Reverse Barbell Forearm Curls 45x45 Barbell Forearm Curls 45x50 Radial/Ulnar Flexion 20x15 each side Neck Work 4 way neck manual resistance 5 reps each side Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2013 Author Share Posted November 26, 2013 11/20/13 Hamstring Warmup Banded Speed Deadlift (265lbs band tension) Bar+Bands x 10 135+Bands x 5 185+Bands x 5 225+Bands x 2 x 10 Speed Sumo Deadlift up to 315x5 Stiff Leg Deadlift 165 x 10 x 3 Pendlay Row 165 x 10 x 3 Inverted Bodyweight Row BW x 15, 11, 11 Barbell Curls (strict) 45 x 50 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2013 Author Share Posted November 26, 2013 11/22/13 Shoulder Warmup Banded Speed Bench Press (100lbs band tension at top) 45+Bands x 10 95+Bands x 5 135+Bands x 5 165+Bands x 3 x 8 Bench Press 100 x 75 -for a pump Triceps French Press 45 x 60 -another one Moeller Walkouts 3 sets of 60 seconds for time Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2013 Author Share Posted November 26, 2013 11/23/13 Jump Rope -2000 jumps, mix of double under, alternating, regular Shrug w/ Calf Raise (Kelly & I made a lift that hit the trap, forearms and calves... haha) 185 x 20 x 3 Walking Uphill w/25lb Plate (15% incline, 3 mph) -20 minutes Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2013 Author Share Posted November 26, 2013 11/25/13 Hamstring Warmup Banded Speed Squats (120lbs band tension at top) 165 x 2 x 10 Yoke Holds 460 x 30 seconds 550 x 30 seconds 760 x 30 seconds (Weight PR) Uphill Lunges on Treadmill (15% incline) 60 seconds @ 1mph 60 seconds @ 1.2mph 60 seconds @ 1.4mph 60 seconds @ 1.6mph Situps -1 set to failure Quote Link to comment Share on other sites More sharing options...
dpc Posted November 27, 2013 Share Posted November 27, 2013 Hey I just remembered... you wanted to email me something but I never got an email from you. dylanpchurch@Gmail.com if you still wanna send it Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2013 Author Share Posted December 2, 2013 Wednesday 11/27/13 Log Clean & Press 90 x 10 x 3 140 x 3 x 8 - no rest Barbell Overhead Press 65 x 75 Elbow Elevated External Rotation 30 x 12 Barbell Front Hold 45 x 60 seconds Jump Rope 500 jumps 45 minute walk Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2013 Author Share Posted December 2, 2013 Thursday 11/28/13 (thanksgiving) Jump Rope 500 jumps Tree Conan's Wheel (picked up a large tree limb by the stump, walked in a circle) -3 sets for distance, about 350 from the ground Stump Carry - 1 set of 200 ft, maybe around 150 Stump Clean & Press - 3 cleans & presses, maybe 150 Uphill Sprints 1 block 1/2 block 5 up a medium gravel pile some burpees 45 min walk Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2013 Author Share Posted December 2, 2013 (edited) Friday 11/29/13 Warmup All lifts no belt Speed Deadlift 45 x 10 135 x 5 225 x 3 315 x 3 405 x 2 x 8 -bars were tough to hold, really smooth and no chalk Pullups -4 sets with 4 different grips Back Raise w/band -3 sets of 20 Machines and stuff including -Chest Incline Press -Chest Flat Press -Chest Decline Press -Shoulder Press -Deltoid Raise -Lat Row -Lat Pulldown -Torso Twist -Roman Chair Machine -Triceps Press -Biceps Curl Farmers Walk holding ends of dumbbells 90ft w/ 30/hand 180ft w/ 25/hand Agility Drills Hey I just remembered... you wanted to email me something but I never got an email from you.dylanpchurch@Gmail.com if you still wanna send it I'll send it now then! Edited December 2, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted December 3, 2013 Share Posted December 3, 2013 Hey I just remembered... you wanted to email me something but I never got an email from you. dylanpchurch@Gmail.com if you still wanna send it I'll send it now then! Still nothing lol Quote Link to comment Share on other sites More sharing options...
MattM Posted December 4, 2013 Author Share Posted December 4, 2013 Ok I tried it one more time! Let me know if it goes through Monday 12/2/13 Banded Speed Bench Press (50%+EFS Red Mini Bands) 45+Bands x 10 80+Bands x 5 120+Bands x 5 160+Bands x 5 200+Bands x 6 x 4 Dumbbell Bench Press 100 x 8 105 x 8 115 x 8 One Arm Row w/Cable Weight Stack (strapless) 140 x 8 150 x 8 x 2 Posterior Deltoid Raise 35 x 8 x 3 Incline Dumbbell Curl 50 x 8 x 3 Reverse Dumbbell Forearm Curl 30 x 15 x 3 4-Way Neck -manual resistance 3 sets of 8 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 5, 2013 Author Share Posted December 5, 2013 Wednesday 12/4/13 I was apprehensive about this lift because my quads are still pretty badly bruised from an accident over thanksgiving break... Hamstring Warmup Banded Speed Full Squat (purple bands, 90lbs band tension at top) 45+Bands x 10 100+Bands x 5 150+Bands x 5 200+Bands x 5 250+Bands x 6 x 3 Low Box Squat (paused) 225 x 8 185 x 8 135 x 8 Poliquin Squats 135 x 8 x 3 Yoke Hold 460 x 30 seconds 550 x 30 seconds 770 x 30 seconds (Weight PR) Hanging Leg Raises BW x 8 x 3 Single Leg Seated Calf Raise Green Band + 135 x 8 x 3 Single Leg Calf Raise 60 x 8 x 3 Dorsiflexion 135 x 8 x 3 My quads hurt too much to push anything much... they should be better by the time deadlift day comes around though. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 6, 2013 Share Posted December 6, 2013 Do tell of the quad incident? Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2013 Author Share Posted December 7, 2013 (edited) Do tell of the quad incident? I shot a PM your way! I thought I'd give a recap of this weeks diet so far. It's a little different since I'm trying to add some size to my frame. At the moment I'm up around 8 lbs from saturday Sunday 12/1/13 8 oz skim milk 7.5 oz ham w/brown sugar 2 cups kashi protein cereal w/agave nectar 3 large eggs 1/2 tbsp peanut butter 16 oz venison sausage cooked in olive oil 5 scoops whey protien 22 oz chicken breast cooked in olive oil 3 peanut butter sandwiches 455g protien Monday 12/2/13 6 scoops protein powder 1 protein bar 7 oz ham 2 bread rolls 32 oz chicken breast cooked in olive oil 3 pancakes 425.5g protein Tuesday 12/3/13 5 scoops protein powder 2 scoops protein/fiber powder 4 peanut butter sandwiches 8 oz ham 34 oz chicken breast cooked in olive oil 3 peices of pizza 456g protein Wednesday 12/4/13 6 peices pizza 45 oz chicken breast cooked in olive oil 2 packets ramen 3 scoops protein powder 1 muffin 438 g protein Thursday 12/5/13 5 scoops protein powder 2 scoops protein/fiber powder 30 oz chicken breast cooked in olive oil 1.5 desert cakes 2 cups cooked white rice 3 burgers w/ hot sauce 421 g protein Edited December 7, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2013 Author Share Posted December 7, 2013 Thursday 12/5/13 Shoulder Warmup Log Clean & Press (50% perceived 1RM, one clean per set) 90 x 5 x 3 130 x 5 150 x 6 x 4 Dumbbell Military Press (standing, strict) 70 x 8 80 x 8 90 x 8 Pullover & Press 130 x 8 140 x 8 x 2 Band Pullapart Black x 20 Red x 20 Purple x 20 4-Way Manual Neck -3 sets of 20 reps Forgot to do elbow elevated external rotations... Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2013 Author Share Posted December 7, 2013 Saturday 12/7/13 Hamstring Warmup Banded Speed Deadlift (50% 1RM, 130lbs added band tension at top) Bar+Bands x 10 130+Bands x 5 195+Bands x 5 255+Bands x 5 320+Bands x 6 x 3 Pendlay Row 185 x 8 195 x 8 205 x 8 Atlas Stone Over Bar 220 @ 54" x 2 x 7 220 @ 64" x 1 Farmers Hold 180 x 15 seconds x 3 Chinups - BW x 25 Wide Pullups - BW x 7 Neutral Grip - BW x 7 EZ Bar Biceps Curl 55 x 20 x 3 Single Leg Calf Raises BW x 45, 30, 15 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 8, 2013 Share Posted December 8, 2013 Pizza and ramen on Wed, this is going to be an epic bulk! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 8, 2013 Author Share Posted December 8, 2013 Pizza and ramen on Wed, this is going to be an epic bulk! I'm filthy I know.... hahaha Here's the rest of the week Friday 12/6/13 4 scoops protein powder 2 large portion swedish braided bread w/peanut butter 42 oz chicken cooked in olive oil, some bbq sauce 2 cups white rice 2 protein drinks 411g protein Saturday 5 scoops protein 2 scoops fiber protein powder 2 portions swedish braided bread w/peanut butter 32 oz chicken cooked in olive oil, marinade in caribbean jerk seasoning 3 cups white rice 1 protein drink 2 pieces pizza 445.5g protein Quote Link to comment Share on other sites More sharing options...
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