carusom1 Posted December 30, 2013 Share Posted December 30, 2013 Nice bulk. Do you feel stronger, and out of breath when you reach the top of the stairs? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 30, 2013 Share Posted December 30, 2013 Nice bulk. Do you feel stronger, and out of breath when you reach the top of the stairs? You should track your PRs for number of stairs before being out of breath. Lower is better, of course. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 30, 2013 Author Share Posted December 30, 2013 Haha! Well I have a ton of trouble lacing my shoes now. Sometimes I have to take breaks or I'll feel like I'm going to pass out. As for the stair question, I switched to escalators and elevators only. Friday 12/27/13 Worked out with the person who bought me my first set of dumbbells today. Lateral Bosu Ball Shuffle 3 sets of 20 Crunches 3 sets of 50 Bosu Ball Oblique Twist 3 sets of 20 Lateral Lunges w/ PT bands Light x 40ft Medium x 40ft Heavy x 40ft Dumbbell Alternating Curls 30 x 10 50 x 5 70 x 8 (Rep PR) Seated Curl 50 x 10 x 2 Incline Negative Curls 2 reps lasting about 25 seconds each Incline Curls 25 x 12 Moeller Walkouts 1 set of 60 seconds Dumbbell Triceps Overhead Extension 70 x 10 One Arm Triceps Extension 25 x 12 35 x 12 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 30, 2013 Author Share Posted December 30, 2013 Saturday 12/21/13 My friend was doing a depletion workout to prep for a bodybuilding show, so I met up with him to do some light work. Poliquin Squats 45 x 10 135 x 10 205 x 5 300 x 12 (Rep PR) I did set for set my friends workout after the squats Seated Overhead Press 45 x 10 65 x 10 95 x 6 Deadlift 135 x 10 155 x 10 185 x 12 Bench Press 45 x 10 95 x 10 135 x 15 Bent Over Row 45 x 10 115 x 6 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 3, 2014 Author Share Posted January 3, 2014 Catching up on some more logs Monday 12/30/13 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 3 300+Bands x 5, 4, 5, 4, 5 (Volume PR) Neutral Grip Row w/plate loaded cable machine (strapless) 260 x 10 x 3 Rear Delt Raise 40 x 10 x 3 Preacher Curl 25 x 10 x 3 -arms still sore Gripper Work Trainer x 10 #1 x 31 R (Rep PR) #1 x 25 L (Rep PR) #1 x 6 L Commercial Trainer x 60 seconds R & L Neck Static Hold 25lb plate front hold 45lb plate back hold Quote Link to comment Share on other sites More sharing options...
MattM Posted January 3, 2014 Author Share Posted January 3, 2014 Tuesday 12/31/13 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 3 375+Bands x 5 x 3 (Volume PR) -These were very easy sets. I could have pushed a dozen reps, but will be glad to have some left in the tank for stones this Saturday. Yoke Hold (Beltless) 460 x 30 seconds 640 x 30 seconds 820 x 30 seconds (Weight PR) -I'm glad to do this weight for this time beltless! It was not as tough as last week's weight either. Poliquin Squats 250 x 10 x 3 Side Bends (no rest) 110 x 10 x 3 Single Leg Standing Calf Raise 60 x 10 x 3 Dorsiflexion 125 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 3, 2014 Author Share Posted January 3, 2014 Thursday 1/2/14 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 5 x 5 -Pretty light. One Arm Triceps Extensions w/plate loaded cable machine 25 x 10 45 x 10 45 x 11 Elbow Elevated External Rotation (full ROM) 30 x 10 x 3 Band Pull-apart Purple x 20 x 3 Static Neck Hold 25lb plate front hold 45lb plate back hold Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2014 Author Share Posted January 7, 2014 Saturday 1/4/13 Hamstring Warmup Banded Deadlift (130lbs band tension at top) 45+Bands x 10 135+Bands x 5 195+Bands x 5 255+Bands x 5 320+Bands x 3 415+Bands x 5 x 3 (Volume PR) Pendlay Row 210 x 10 x 3 (Volume PR) Farmers Hold (weight per hand) 130 x 5 seconds 220 x 5 seconds 310 x 15 seconds x 2 Atlas Stone over Bar (52") 310 x 3 @ 52" 310 x 2 @ 52" 310 x 1 @ 54.5" Chinups - BW x 20 Wide Grip Pullups - BW x 6 Nuetral Grip Pullups - BW x 6 Barbell Curls 60 x 20 x 3 NOTE: Bodyweight at 251.9lbs. Goal met. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2014 Author Share Posted January 7, 2014 (edited) Monday 1/6/13 Shoulder Warmup NOTE: Left arm still recovering from a partially re-injured neck which seems to have triggered some mild weakness in that arm's triceps & possibly chest. Bench Press 45 x 10 80 x 5 120 x 5 160 x 5 200 x 3 240 x 3 300 x 3 320 x 1 365 x 2 One Arm Dumbbell Bench Press 120 x 17 Right 120 x 9 Left 120 x 6 Left 120 x 4 Left -obvious difference here One Arm Pulldown w/plate loaded cable machine 90 x 14 Right 90 x 16 Left 90 x 12 x 2 Right & Left Posterior Deltoid Raise 40 x 12 x 3 Arnold Curl 25 x 12 30 x 12 35 x 12 Some Gripper Work I've had better workouts, but gave it some hell anyway. Edited January 7, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 8, 2014 Author Share Posted January 8, 2014 Tuesday 1/7/14 Hamstring Warmup Full Squat 45 x 10 100 x 5 150 x 5 200 x 5 250 x 3 300 x 3 350 x 3 405 x 1 455 x 8 (Rep PR) Yoke Hold 460 x 30 seconds 640 x 30 seconds 830 x 30 seconds (Weight PR) Seated Calf Raise (single leg) 130+Yellow Bands x 12 x 3 Donkey Calf Raise (first set single leg) BW+130 x 12 x 3 Dorsiflexion (single leg) BW x 12 x 3 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 8, 2014 Share Posted January 8, 2014 Some pretty big PRs!!! It will be interesting to see how you do on the yoke once you can get outside again, in a few months (or more). Hope that neck heals up. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 9, 2014 Author Share Posted January 9, 2014 Thanks Mike! I can't wait to try out the yoke outside again. I'm very conservative with the weight increases on the holds, but I feel much more stable. Also once I work out the kinks I have with the full squat I'll go back to the wide stance you taught me and see what I can push. The neck shouldn't take long to mend, it's much less severe than the injury I had in 2011. I might try to go see this 'Eric' guy you used to see for chiropractic work here in ND to see if he can diagnose the cause. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2014 Author Share Posted January 10, 2014 Thursday 1/9/14 Shoulder Warmup Log Clean & Press (one clean per set) 90 x 5 x 3 120 x 5 150 x 3 180 x 3 210 x 3 240 x 1 275 x 4 (Weight PR, Rep PR) One Arm Dumbbell Overhead Strict Press 60 x 5 L&R 80 x 3 L&R 100 x 15 R 100 x 10 L 100 x 6 L Elbow Elevated External Rotation 15 x 20 x 3 Single Arm Triceps Pushdown w/Band Green x 14,14,14 L Green x 12,12,12 R Neck Static Hold 35 x 22 seconds front 45+Manual Resistance ~40 seconds back Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2014 Author Share Posted January 12, 2014 Saturday 1/11/14 Deadlift 45 x 10 125 x 5 190 x 5 255 x 5 320 x 3 385 x 3 455 x 3 515 x 1 585 x 4 (Rep PR) Farmers Hold 135 x 5 seconds 220 x 5 seconds 330 x 35 seconds (Rep/Time PR) -this was tough 30 Chins/Pullups Total 30 Biceps Curls Total Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 13, 2014 Share Posted January 13, 2014 Donut Power The PR machine rolls on... Quote Link to comment Share on other sites More sharing options...
MattM Posted January 13, 2014 Author Share Posted January 13, 2014 Donut Power The PR machine rolls on... Haha! Thanks Mike, I do what I can. This Sunday marked the start of a fat loss phase though, so no more donuts for now Quote Link to comment Share on other sites More sharing options...
MattM Posted January 14, 2014 Author Share Posted January 14, 2014 Monday 1/13/14 Banded Speed Bench Press 45+Bands x 10 80+Bands x 5 120+Bands x 5 160+Bands x 5 200+Bands x 5 240+Bands x 6 x 4 One Arm DB Bench Press 120 x 18 R 120 x 17 Total L -lefty sucked it up today Quote Link to comment Share on other sites More sharing options...
MattM Posted January 16, 2014 Author Share Posted January 16, 2014 Tuesday 1/14/14 Hamstring Warmup Banded Speed Squat (~100lbs band tension at top) 45+Bands x 10 100+Bands x 5 150+Bands x 5 200+Bands x 5 250+Bands x 5 300+Bands x 6 x 4 -felt very very light today Atlas Stone over Bar 230 x 2 x 2 @51in 310 x 5 @51in (Rep PR) 310 x 1 @52.5 (Platform) 230 two misses to 62.5in. Got carried away trying to get air off the chest... I got some but not enough. 230 x 1 @ 62.5in (Platform) http://www.youtube.com/watch?v=xY9qumJHtWU Yoke Hold 460 x 30 seconds 640 x 30 seconds 840 x 30 seconds (Weight PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted January 16, 2014 Author Share Posted January 16, 2014 Wednesday 1/15/14 I did a make up/extra workout today at the college gym between classes Chinups BW x 20 BW x 10 BW x 10 One Arm Cable Row (strapless) 160 x 8 175 x 8 190 x 8 Alternating Dumbbell Curl 60 x 8 60 x 7 60 x 3 (just lefty for some extra reps) Seated Calf Machine 135 x 12 180 x 12 x 2 Straight Leg Calf Raise w/Leg Press 8 plates x 12 x 3 Dorsiflexion 125 x 10,6,6 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 16, 2014 Share Posted January 16, 2014 Nice videos. The stones are coming along now. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2014 Author Share Posted January 17, 2014 Thanks Kelly! Hopefully I'll be able to keep up with you big boys on the stones someday! Thursday 1/16/14 Shoulder & hamstring warmup Speed Log Clean & Press (one clean per set) 90 x 5 x 3 120 x 5 150 x 5 180 x 6 x 4 -nice and fast One Arm Overhead DB Strict Press 60 x 5 80 x 21 Left & Right -lefty kept up with the right today! Given righty was a bit tender from the bench workout so we will see if this was a fluke or not. I've been doing some neck stretching which seems to have reduced the pain in my arm & shoulder considerably though, which is hopeful. One Arm Dumbbell Triceps Extension (on the floor) 30 x 17 R, 20 L 30 x 16 R, 18 L 30 x 18R, 16 L Elbow Elevated External Rotation w/DB 40 x 8 L& R 40 x 8 L, 3 R (did more work w/lefty) Band Pull-apart (fairly wide grip on the bands) Orange x 12 x 3 Neck Stretching Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 18, 2014 Share Posted January 18, 2014 Nice job on the stones. For higher platforms, the best way to learn how to be explosive is practice shouldering the stones. Once you can shoulder a stone in an explosive manner, the higher platforms won't be an issue anymore. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 18, 2014 Share Posted January 18, 2014 (edited) Thanks Kelly! Hopefully I'll be able to keep up with you big boys on the stones someday! Big boys? Hey wait a second Mr Bulk, you're now heavier than some people in the garage! Edited January 18, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2014 Author Share Posted January 19, 2014 Thanks Kelly! Hopefully I'll be able to keep up with you big boys on the stones someday! Big boys? Hey wait a second Mr Bulk, you're now heavier than some people in the garage! Haha depends on what you measure.... Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2014 Author Share Posted January 19, 2014 Saturday 1/18/14 Hamstring Warmup Banded Speed Deadlift (130lbs band tension at top, 30 at bottom) 45+Bands x 10 135+Bands x 5 190+Bands x 5 255+Bands x 5 320+Bands x 5 385+Bands x 6 x 3 -took my grip a half inch wider today Atlas Stones 230 x 2 x 3 @51 inches (over bar) 230 x 2 L&R x 5 Shouldering (Weight PR, Rep PR, Volume PR) 230 x 1 @ 62.5 inches http://www.youtube.com/watch?v=gFcAUACGIMI 265 x 2 L&R Shouldering (Weight PR, Rep PR, Volume PR) 310 x 4 misses to Shoulder 310 x 1 R Shouldering (Weight PR) Dumbbell Biceps Curl 25 x failure x 3 310 Quote Link to comment Share on other sites More sharing options...
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