MattM Posted February 16, 2014 Author Share Posted February 16, 2014 Saturday 2/15/14 Hamstring Warmup Atlas Stones 230 x 2 x 2 @ 51" over bar 265 x 2 x 2 @ 51" over bar 310 x 5 in ~40-45 seconds @ 51" over bar (Rep/Time PR) -much faster than last go 310 x 1 @ 52.5" platform 265 x 1 @ 57.5" platform 230 x 2 x 3 shouldered Rope Chinups BW x 20 (Rep PR) BW x 10 x 2 (Volume PR) EZ Bar Curls 125 x 9 x 3 Dumbbell Hammerhead Curls 1 set w/40lbs to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted February 20, 2014 Author Share Posted February 20, 2014 Monday 2/17/14 Shoulder Warmup Single Arm DB Bench Press - continued improvement in lefty. I should be back in fighting shape in around 4-5 weeks at this rate. DB Chest Fly 3x12 DB Bench Press & Chest Stretch 3 x 25, 3 x 30 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted February 20, 2014 Author Share Posted February 20, 2014 Tuesday 2/18/14 Speed Full Squat 45+Bands x 10 -decided no bands today 135 x 5 185 x 5 225 x 5 275 x 3 x 8 Yoke Hold (beltless) 460 x 30 seconds 640 x 30 seconds 870 x 30 seconds (Weight PR) Upper Body Plank (holding torso straight off 6 inch ledge, legs bent & feet anchored) BW+10 x 30 seconds x 3 Single Leg Glute Press (using reverse hyper) 45 x 10 45 x 12 45 x 15 Calf Raises BW x 25 x 3 Reverse Calf Raises BW x 25 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 20, 2014 Author Share Posted February 20, 2014 Wednesday 2/19/14 Neutral Grip Cable Row w/plate loaded cable pulley 90 x 12 110 x 12 140 x 12 160 x 12 180 x 12 200 x 12 230 x 12 250 x 12 270 x 12 -just a couple sets, you know Wide Grip Cable Pulldown (rehab) 90 x 80 x 3 Scapular Contraction w/ Cable Pulldown (rehab) 90 x 12 110 x 12 110 x 12 Rear Delt Raise (rehab) 20 x 10 x 3 -combined w/chest stretch 30 seconds x 3 Incline Posterior Raise (rehab) Just trying to get full ROM w/arms x 12 x 3 Reverse Barbell Curl Bar x 25, 25, 20 Gripper Work Trainer x 105 closes L&R (lefty actually got one more that righty for once) Trainer x 50 closes L&R Trainer x 35 closes L&R Quote Link to comment Share on other sites More sharing options...
MattM Posted February 22, 2014 Author Share Posted February 22, 2014 Thursday 2/20/14 Shoulder Warmup Single Arm DB Press - improvement in lefty DB Overhead Press 3 x 15 Barbell Shrugs 5 x 15 various grips Rotator Cuff Work 3 x 12 Triceps Extensions 3 x 12 Moeller Walkouts 3 sets of 45 seconds Neck Rehab Quote Link to comment Share on other sites More sharing options...
MattM Posted February 24, 2014 Author Share Posted February 24, 2014 Saturday 2/22/14 Hamstring Warmup Atlas Stones 230 x 2 x 2 @ 51" over bar 265 x 2 x 2 @ 51" over bar 310 x 2 x 5 @ 51" over bar (Volume PR) -fairly easy, 2 min rest between sets 230 x 1 @ 62.5", 265 x 1 @ 57.5", 310 x 1 @ 52.5" series to platforms (Rep/Time PR) -didn't catch any lip, all two motions 230 x 3 @ 57.5" to platform, single motion (Technical Rep PR) 265 x 1 @ 57.5" to platform, single motion (Technical Weight PR) 230 x 1 @ 62.5" to platform, single motion (Technical Weight PR) -didn't go very hard on the single motions to learn technique, much left in the tank Rope Pullups BW x 21 (Rep PR) BW x 10 x 2 (Volume PR) Sledgehammer-to-Forehead (choked down each rep) Right x 4 consecutive touches Left x 4 consecutive touches Single Arm Shrug (rehab) 100 x 12 Lefty w/ 100lb plate Negative Preacher Curls 70 x 3 + 4 Manual Reps Quote Link to comment Share on other sites More sharing options...
MattM Posted February 25, 2014 Author Share Posted February 25, 2014 Monday 2/24/14 Shoulder Warmup Rehab -One Arm DB Bench Press - 6 rep improvement in lefty, should have had 7-8 but lost balance. 2 sets. -Machine Chest Fly x 20 x 3 -Chest Stretch x 30 seconds x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 26, 2014 Author Share Posted February 26, 2014 (edited) Wednesday 2/25/14 BW down to 235.1 this morning, early workout today Deep Squat 155 x 10 245 x 5 335 x 5 425 x 3 475 x 4 (Rep PR) -I think 5 would have been in the cards with a spot Yoke Hold (beltless) 460 x 30 seconds 640 x 30 seconds 880 x 30 seconds (Weight PR) Torso Plank (feet anchored, holding upper body off ledge w/weight) 15 x 30 seconds x 3 Seated Calf Raises - 50 reps Standing Calf Raises - 50 reps Reverse Calf Raises - 20 reps Lower back was a bit tired after the workout, general lower body soreness the next day Edited February 26, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted March 3, 2014 Author Share Posted March 3, 2014 Thursday 2/30/14 At the college gym AM Workout One Arm DB Overhead Strict Press - improvement in lefty One Arm Row w/cable machine (strapless) 145 x 8 175 x 8 205 x 6 Cable Lateral Raise 50 x 12 40 x 15 30 x 20 One Arm Pullover 30 x 20 40 x 15 50 x 12 Triceps Pushdown 50 x 12 40 x 15 30 x 20 Biceps Machine Curl (plate loaded) 45 x 6 90 x 6 135 x 12, drop to 115 x 8, drop to 90 x 6 Wrist Roller 35 x 1 up, then contraption broke One Arm Hang (bw, no straps or chalk) BW x 36 seconds L & R PM Workout Elbow Elevated External Rotation 30 x 12 x 3 Rear Delt Raise (rehab) 20 x 12 x 3 One Arm Triceps Pushdown (rehab) 55 x 12 x 3 L & R Rear Delt Machine (rehab) 65 x 12 x 3 EZ Bar Biceps Curl 115 x 10 x 3 DB Forearm/Reverse Forearm Curl 45 x 35 L&R 30 x 12 L&R Quote Link to comment Share on other sites More sharing options...
MattM Posted March 3, 2014 Author Share Posted March 3, 2014 Friday 2/31/14 Some Pullups w/saturn ring grips Walking ~3 hours around Arnold Sports Festival Saturday 3/1/14 Some Pullups at marines booth to get a keychain Walking ~6 hours around Arnold Sports Festival Quote Link to comment Share on other sites More sharing options...
MattM Posted March 3, 2014 Author Share Posted March 3, 2014 Saturday 3/2/14 Lots of driving, midnight workout Glute Ham Raise BW x 20 x 3 Rack Pulls & Shrugs w/Fat Gripz (keeping back muscles pulled in tight, done for rehab) 135 x 12, 135 x 12 185 x 6, 185 x 6 95 x 12 x 3 185 x 20 shrugs only Pulldown w/Rope Handles (plate loaded pulley system) 90 x 25 90 x 20 90 x 15 Shrugs w/Farmers Handles 130 x 15 x 3 Swiss Bar Curl Middle Grips 122.5 x 6 Wide Grips 122.5 x 6 Narrow Grips 1225 x 6 Middle Grips 32.5 x 7, Wide Grips 32.5 x 7, Narrow Grips 32.5 x 7 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 5, 2014 Share Posted March 5, 2014 Hope your shoulder is feeling better Quote Link to comment Share on other sites More sharing options...
MattM Posted March 5, 2014 Author Share Posted March 5, 2014 Hope your shoulder is feeling better Dylan, I am feeling better and using weights that I originally used for my initial rep tests when I noticed the injury (120lb dumbbell for one arm bench, and 100lb dumbbell for one arm overhead press) but for lower reps. Using some statistical analysis on average rep improvement per week I should be back to starting condition in 4 weeks... I wish things would start getting better for you. We will talk soon! Monday 3/3/14 One Arm Bench Press - improvement in lefty, lots of sets of single and two arm db bench Dumbbell Chest Stretch - 3 sets of 30 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted March 5, 2014 Author Share Posted March 5, 2014 (edited) Tuesday 3/4/14 AM Workout Barbell Speed Full Squat (beltless) 45 x 10 135 x 10 225 x 5 315 x 3 x 8 Yoke Hold (beltless) 460 x 30 seconds 640 x 30 seconds 890 x 30 seconds (Weight PR) -glutes get tired during this PM Workout Barbell Speed Full Squat (beltless) 135 x 10 225 x 5 315 x 3 x 8 -total of 48 reps with 315 is probably a Volume PR Upper Body Plank (holding torso off ledge holding dumbbell below chin) 20 x 30 seconds x 3 Plate Sprints (like a sandbag carry) 135 x 100 ft 180 x 100 ft 225 x 100 ft -very easy, very fast Seated Calf Raises 180 x 12 205 x 12 225 x 8 Reverse Calf Raises 3 sets of 12 reps Edited March 5, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 5, 2014 Share Posted March 5, 2014 The yoke holds keep going up and up! What's the BW at? Did you go tanning before the Arnold... Quote Link to comment Share on other sites More sharing options...
MattM Posted March 6, 2014 Author Share Posted March 6, 2014 (edited) The yoke holds keep going up and up! What's the BW at? Did you go tanning before the Arnold... Bodyweight is at 230 right now, and as for the yoke I'll keep it going as high as I can! One day I might be able to jog with 1000+lbs like you do haha As for the tanning question, one picture says it all! Edited March 6, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted March 7, 2014 Author Share Posted March 7, 2014 Wednesday 3/5/14 One Arm Pulldown 130 x 8 145 x 5 L drop to 100 x 4 Easy 145 x 8 reps for R Neutral Grip Pulldown 315 x 6 One Arm Cable Pullover 30 x 12 40 x 12 50 x 8 Rear Delt Raise 25 x 10 x 3 -rehab for upper back Incline Curls 50 x 15 total reps (just until tired) Kettlebell Farmers Walk (gripping bottom of kettlebell) 20lbs x 40 ft x 2 -no chalk Quote Link to comment Share on other sites More sharing options...
MattM Posted March 7, 2014 Author Share Posted March 7, 2014 Thursday 3/6/14 One Arm Dumbbell Strict Press -lefty got up to 100 x 6. I started pre injury at least at 100 x 15 so we are getting back to baseline. Dumbbell Strict Press 3 sets of 15 Dumbbell Laterals 3 sets of 12 Elbow Elevated External Rotation 35 x 6 x 3 Triceps Pushdown 3 sets of 12,7,8 -lefty much weaker still Trap Bar Shrugs 170 x 12 260 x 12 350 x 12 440 x 12 530 x 12 -working back into this Chest Stretch 2 sets of 60 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted March 8, 2014 Author Share Posted March 8, 2014 Saturday 3/8/14 AM Workout Atlas Stones 230 x 2 x 2 over bar @ 51" 265 x 2 x 2 over bar @ 51" 310 x 2 x 2 over bar @ 51" 340 x 1 x 3 over bar @ 51" (Volume PR) -tweaked left biceps on first single 230 @ 62.5", 265 @ 57.5", 310 @ 52.5", 340 @ 47.5" Platform Series in ~30 seconds (Rep/Time PR) -didn't try much single motioning today because of arm This workout should have been much better, and I should have warmed up the arms prior to loading Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 10, 2014 Share Posted March 10, 2014 The yoke holds keep going up and up! What's the BW at? Did you go tanning before the Arnold... Bodyweight is at 230 right now, and as for the yoke I'll keep it going as high as I can! One day I might be able to jog with 1000+lbs like you do haha As for the tanning question, one picture says it all! Not quite as tan as Jay, but looking pretty jacked. Did you get him to sign your chest? How's the bicep? Always, always warm-up your arms before stone loading. I don't know how many time I've strained my biceps on stones because I didn't get them ready. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 11, 2014 Share Posted March 11, 2014 Matt was giddy like a little girl when he was waiting to meet Jay. For $5 Jay would rub tanning lotion all over your body. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 11, 2014 Author Share Posted March 11, 2014 Matt was giddy like a little girl when he was waiting to meet Jay. For $5 Jay would rub tanning lotion all over your body. I've got no shame! haha I just wish I could of tanned the arm we shook hands with.... Quote Link to comment Share on other sites More sharing options...
MattM Posted March 11, 2014 Author Share Posted March 11, 2014 The yoke holds keep going up and up! What's the BW at? Did you go tanning before the Arnold... Bodyweight is at 230 right now, and as for the yoke I'll keep it going as high as I can! One day I might be able to jog with 1000+lbs like you do haha As for the tanning question, one picture says it all! Not quite as tan as Jay, but looking pretty jacked. Did you get him to sign your chest? How's the bicep? Always, always warm-up your arms before stone loading. I don't know how many time I've strained my biceps on stones because I didn't get them ready. Oh he signed more than that ...... I mean a t-shirt and poster of course It's swollen, but that adds to the 'peak'! I'm going to try it out in a few days. And yes you bet I will be warming up the arms next time like you suggested! You said you tweaked a lat earlier, should I just do some pullups or pulldowns to warm up?? Quote Link to comment Share on other sites More sharing options...
MattM Posted March 12, 2014 Author Share Posted March 12, 2014 Monday 3/10/14 One Arm Bench Press- up to 120 x 4 lefty. 16 more reps to go. Dumbbell Bench Press - 80lbs for 3 sets Dumbbell Stretch - 3 sets of 30 seconds Gripper Work #1 for 1 set of 25 reps L&R #1.5 for 50 total closes, 2 second holds (Volume PR) Plate Pinching -two handed pinch w/ 2 45lb plates & 1 10lb plate for 5 seconds -single handed pinch lift - 2 35lb plates w/ 7 second hold L&R -no chalk Kettle Bell Deadlift (holding underside of kettlebell) -1 set w/20lbs -1 set w/25lbs -no chalk Quote Link to comment Share on other sites More sharing options...
MattM Posted March 12, 2014 Author Share Posted March 12, 2014 (edited) Tuesday 3/11/14 Barbell Full Squat 45 x 10 x 2 135 x 5 x 2 225 x 3 x 2 315 x 3 x 2 405 x 3 x 2 Yoke Hold (beltless) 460 x 30 seconds 640 x 30 seconds 910 x 30 seconds (Weight PR) -could have held it much longer, but will shoot for 950-1000 hold eventually in the coming weeks https://www.youtube.com/watch?v=K94ULOUeMsY Deadlift (beltless) 225 x 5 315 x 5 365 x 5 405 x 5 455 x 5 -just testing it out, very easy. It caused a few brief spasms later though, so I am still a bit wary. Yoke Calf Raises 190 x 20 x 3 Torso Plank 25 x 30 seconds x 3 Edited March 12, 2014 by MattM 1 Quote Link to comment Share on other sites More sharing options...
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