dpc Posted December 9, 2013 Share Posted December 9, 2013 hope your leg is okay. emailed you Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2013 Author Share Posted December 9, 2013 hope your leg is okay. emailed you Thanks Dylan! I read the email a bit ago there are some small changes I've already made, so like you said if I want to make those small substitutions I'll make them no problem! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2013 Author Share Posted December 9, 2013 Monday 12/9/13 Shoulder Warmup Banded Bench Press (EFS Red Mini bands, approx. 55lbs band tension at top) 45+Bands x 10 80+Bands x 5 120+Bands x 5 160+Bands x 5 200+Bands x 3 240+Bands x 3 280+Bands x 5 x 5 (Volume PR) -I haven't done much benching with bands. It felt pretty good. Nuetral Grip Row w/Cable weight stack (no straps) 250 x 10 x 3 Posterior Delt Raise 35 x 10 x 3 Incline Dumbbell Curl 50 x 10 x 3 Barbell Forearm Curl 135 x 15 135 x 10 x 2 Dumbbell Backarm Curl 40 x 15 40 x 10 x 2 Manual 4-Way Neck -3 sets of 10 reps Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2013 Author Share Posted December 10, 2013 12/9/13 Extra work at gym Bench Press 225 x 20 Barbell Clean & Press 225 x 1 x 5 Seated Calf Raise 135 x 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 11, 2013 Author Share Posted December 11, 2013 Tuesday 12/10/13 Hamstring Warmup Banded Full Squat (90lbs band tension at top) 45+Bands x 10 100+Bands x 5 150+Bands x 5 200+Bands x 5 -add belt 250+Bands x 3 300+Bands x 3 350+Bands x 5 x 3 (Volume PR) Poliquin Squats 155 x 10 x 3 Yoke Hold (no belt) 460 x 30 seconds 550 x 30 seconds 780 x 30 seconds (Weight PR) Hanging Leg Raises BW x 10 x 3 Calf Raises BW x 20 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 13, 2013 Author Share Posted December 13, 2013 OK... time to log the damage Sunday 12/8/13 protein bar 30 oz chicken breast cooked in oil went out to eat 5 scoops protein powder went out to eat... again 410g protein Monday 12/9/13 7 protein shakes packet of saltines and peanut butter 4 slices of pizza 30 oz chicken breast cooked in oil 2 protein fiber shakes package of popcorn 420g protein Tuesday 12/10/13 6 scoops protein powder packet of saltines and peanut butter 2 fiber protein shakes turkey and cheese sandwich 1 quart of skim milk 1 piece of lasagna 2 frozen dinners 16 oz chicken breast cooked in oil 418g protein Wednesday 12/11/13 1/2 raised donut 6 scoops protein powder 1/2 packet saltines with peanut butter 1 coke 40 oz chicken breast cooked in oil 2 cups rice 2 protein fiber shake 415g protein Quote Link to comment Share on other sites More sharing options...
MattM Posted December 13, 2013 Author Share Posted December 13, 2013 Thursday 12/12/13 Shoulder Warmup Hamstring Warmup Log Clean & Press 90 x 5 x 3 120 x 5 150 x 5 -add belt 180 x 3 210 x 5 x 5 -fast and easy Pulldown & Press 140 x 10 x 3 Elbow Elevated External Rotation 30 x 10 x 3 Band Pull-apart Red x 20 x 2 Purple x 20 Manual 4-Way Neck Raise -3 sets of 20 reps Quote Link to comment Share on other sites More sharing options...
MattM Posted December 14, 2013 Author Share Posted December 14, 2013 Saturday 12/14/13 Morning workout was a bit rough today. I've been sick the last two days as well, but made it through. Hamstring warmup Banded Deadlift (130lbs band tension at top) 45+Bands x 5 120+Bands x 5 190+Bands x 5 255+Bands x 5 -add belt 320+Bands x 3 385+Bands x 3 450+Bands x 3 Atlas Stone over Bar (Bar set at 52") 265 x 3 x 3 @ 52" 265 x 1 @ 58.5" Farmers Hold 290 x 15 seconds x 2 Chinups - BW x 24 Wide Grip Pullups - BW x 8 Neutral Grip Pullups - BW x 10 EZ Bar Curl 60 x 20 x 3 Single Leg Calf Raise 60 x 10 x 3 Dorsiflexion BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2013 Author Share Posted December 15, 2013 The rest of the week's diet Thursday 12/12/13 5 protein shakes 2 peanut butter sandwich 2 cokes 24 oz chicken cooked in oil 1 large piece of lasagna 1.5 jacks pizzas 2 desert cups 6 fish sticks 400g protein Friday 12/13/13 5 scoops protein powder 2 peanut butter sandwiches 36 oz chicken cooked in olive oil 3 bratwursts 1 jacks pizza 447g protein Saturday 12/14/13 3 peanut butter sandwiches 12 oz milk 5 protein shakes 1 jacks pizza 2 protein fiber shakes 32 oz chicken cooked in olive oil 1 desert cups 429g protein Quote Link to comment Share on other sites More sharing options...
dpc Posted December 16, 2013 Share Posted December 16, 2013 Haley saw that you only had one desert cup on Saturday and would like to know if you're cutting back? Lol Quote Link to comment Share on other sites More sharing options...
MattM Posted December 16, 2013 Author Share Posted December 16, 2013 Hahaha yeah I try to be clean but sometimes I just can't help it! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 16, 2013 Author Share Posted December 16, 2013 Monday 12/16/13 Note: I had to change the bands to a looped purple band setup, which was about 10 pounds heavier at the top Shoulder Warmup Banded Bench Press (65Lbs band tension at top) 45+Bands x 10 80+Bands x 5 120+Bands x 5 160+Bands x 5 200+Bands x 3 240+Bands x 3 280+Bands x 3 320+Bands x 5 +1 assist Dumbbell Bench Press 100 x 12 105 x 12 115 x 12 Weighted Chinup - BW+45 x 6 Weighted Wide Grip Pullup - BW+45 x 3 Weighted Neutral Pullup - BW+45 x 6 Dumbbell Rear Delt Raise 35 x 12 x 3 Dumbbell Seated Incline Curl 50 x 12 x 3 Forearm Barbell Curl 135 x 20, 12, 12 Dumbbell Reverse Forearm Curl 40 x 12 x 3 4-Way Manual Neck Raise -3 sets of 12 reps Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2013 Author Share Posted December 18, 2013 (edited) Tuesday 12/17/13 Hamstring Warmup Banded Full Squat (90lbs band tension at top, purple bands) 45+Bands x 10 100+Bands x 5 150+Bands x 5 200+Bands x 5 -add belt 250+Bands x 3 300+Bands x 3 375+Bands x 7 -Baseline Rep PR for this exercise so far Yoke Hold (beltless) 460 x 20 seconds 660 x 30 seconds 800 x 30 seconds (Weight PR) Poliquin Squat 155 x 12 185 x 12 225 x 12 -these shot my quads pretty nicely Hanging Knee Raise BW x 12 x 3 Seated Calf Raise Thick Yellow Band + 120-125lbs on lap x 12 x 3 Edited December 18, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 19, 2013 Author Share Posted December 19, 2013 Diet Report: Sunday 12/15/13 3 large pancakes 6 shakes 5 slices pizza 1 fiber protein shake 32 oz baked chicken 1 bag popcorn 407g protein Monday 12/16/13 4 snack cakes 6 protein shakes 4 smartees candy packets 3 bratwursts 2 sloppy joes 16 oz baked chicken 12 oz steak 418g protein Tuesday 12/17/13 2 snack cakes 7 protein shakes 2 peanut butter sandwiches 4 oz steak 42 oz baked chicken 8 oz fruit smoothie 4 smartees candies 1 small theater popcorn 3 double hamburgers 4 small frosted dohnuts 1 protein drink 440g protein Wednesday 12/18/13 2 protein drinks 5 protein shakes 1 peanut butter sandwich 30 oz steak w/ bbq sauce 3 cups white rice 3 double hamburgers 435g protein By far my dirtiest day was tuesday haha Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 20, 2013 Share Posted December 20, 2013 Hey, way to leave the cheese off those double hamburgers!!! Have you been counting the total calories too? Quote Link to comment Share on other sites More sharing options...
MattM Posted December 20, 2013 Author Share Posted December 20, 2013 I leave the cheese off to make room for all the dohnuts haha. I'm not sure of the total calories but it's probably between 4800 and 5000 a day. I'll have to check that though! Thursday 12/19/13 Shoulder Warmup Log Clean & Press (one clean per set) 90 x 5 x 3 120 x 5 -add belt 150 x 3 180 x 3 225 x 12 (Rep PR) Dumbbell Overhead Clean & Press (strict, one clean per set) 70 x 12 80 x 12 90 x 9 Dumbbell Elbow Elevated External Rotation 25 x 8 30 x 8 35 x 8 Triceps Pushdown w/ plate loaded cable pulley 70 x 20 x 3 Band Pull-apart Red x 20 Purple x 20 x 2 Light Neck Stretching NOTE: I've had a persistent discomfort in my left upper back & neck that radiates down my arm since last sunday. I must have slept on my neck wrong and caused this. No feelings of weakness but it is very uncomfortable. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 22, 2013 Author Share Posted December 22, 2013 Saturday 12/21/13 Hamstring Warmup Banded Deadlift (130# band tension at top) 45+Bands x 10 135+Bands x 5 190+Bands x 5 255+Bands x 5 -add belt 320+Bands x 3 385+Bands x 5 x 3 Pendlay Row 205 x 12 x 3 Farmers Hold (weight per hand) 130 x 5 seconds 220 x 5 seconds 310 x 35 seconds (Time/Rep PR) Atlas Stone Over Bar 310 x 3 x 3 (Volume PR) EZ-Bar Biceps Curl 65 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 22, 2013 Share Posted December 22, 2013 Looks like the log pressing is coming along very nicely. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 24, 2013 Author Share Posted December 24, 2013 Looks like the log pressing is coming along very nicely. Thanks stud! Here's the later part of the week's diet, along with a calorie count for friday *gasp* haha Thursday 12/19/13 7 protein shakes 24 oz baked chicken breast 8 oz steak, texas roadhouse meal 1 jacks pizza 2 peanut butter sandwiches 4 sugar cookies 433g protein Friday 12/20/13 3 peanut butter sandwiches 5 protein shakes 9 oz steak 1 1/4 jacks pizza 15 fish sticks 8 oz milk 16 oz baked chicken 418g protein 4675 calories Saturday 12/21/13 5 protein shakes 4 sugar cookies 1 1/2 protein bar 16 oz milk 1 jacks pizza 36 oz baked chicken 404g protein Quote Link to comment Share on other sites More sharing options...
MattM Posted December 24, 2013 Author Share Posted December 24, 2013 Monday 12/23/13 Shoulder Warmup Banded Speed Bench Press (65lbs band tension at top) 45+Bands x 10 80+Bands x 5 120+Bands x 5 160+Bands x 5 220+Bands x 6 x 4 Speed Log Clean & Press 90 x 5 x 3 120 x 5 165 x 6 x 4 Incline Narrow Bench Press 135 x 8 185 x 8 225 x 8 250 x 8 x 2 One Arm Row w/ Weight Loaded Cable Machine (strapless) 150 x 8 160 x 8 170 x 8 Dumbbell Rear Delt Raise 40 x 8 x 3 One Arm Dumbbell Preacher Curl (high incline) 62.5 x 8 x 3 Reverse Dumbbell Forearm Curl 25 x 25 x 1 NOTE: I went to see a chiropractor today and he did some neck adjustments. We will see if it helps. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 24, 2013 Share Posted December 24, 2013 (edited) It's a good thing you held back and only had 1/2 a raised donut. Take it easy on the neck -- hope that works out. Edited December 24, 2013 by carusom1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2013 Author Share Posted December 27, 2013 Thanks Mike, it's just a pain in the ass mostly. I'll keep you posted about it, and log when I get to a real computer eventually Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2013 Author Share Posted December 27, 2013 Ok. Time to log a few workouts. Tuesday 12/24/13 Hamstring Warmup Banded Speed Full Squat (around 90lbs band tension at top) 45+Bands x 10 100+Bands x 5 150+Bands x 5 200+Bands x 5 -add belt 275+Bands x 6 x 4 Atlas Stone Over Bar (speed work) 265 x 2 x 8 @ 52" Platform 265 x 1 @ 58.5" Platform 310 x 1 @ 54.5" Platform Banded Speed Deadlift (around 130lbs band tension at top) 320 x 6 x 4 Yoke Hold (no belt) 460 x 30 seconds 640 x 30 seconds 810 x 30 seconds (Weight PR) Side Bends (no rest) 110 x 12 x 3 Seated Calf Raise 3 sets of 12-15 reps Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2013 Author Share Posted December 27, 2013 Thursday 12/26/13 Shoulder Warmup Overhead Dumbbell Strict Press 30 x 10 50 x 5 70 x 26 (Rep PR) 70 x 20 x 2 (Volume PR) Nazi Triceps Extensions 30 x 10 35 x 10 40 x 10 External Rotation w/ Dumbbell 25 x 8-12 reps x 3 Bent Over Raise 25 x 15 x 3 Dumbbell Forearm Curl 70 x 15 x 3 Dumbbell Reverse Forearm Curl 40 x 15 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2013 Author Share Posted December 27, 2013 (edited) Sunday 12/22- Thursday 12/26/13 Diet has consisted of the following pounds of protein powder & shakes Chinese food Ham dinner fried chicken, baked chicken ribs cookies & candy also pizza I hit 400 grams or more every day of protein, and call it good. It has been increasingly difficult to write down everything while I've been traveling for the holidays. Bodyweight is 249.3 lbs currently as I slowly kill the bodybuilder in me with pounds of food. Sorry boys, no broccoli deserts so far! haha Edited December 27, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
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