MattM Posted December 1, 2014 Author Share Posted December 1, 2014 Monday 12/1/14 WORKOUT Pause Bench Press 45 x 10 95 x 10 135 x 5 185 x 5 225 x 5 250 x 5 x 5 Dumbbell Bench Press 85 x 18 85 x 15 85 x 12 -working on lefty here Triceps Pushdown 90 x 6 110 x 6 x 2 Forearm Extension 30 x 25 30 x 20 30 x 15 Triceps Burnout Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2014 Author Share Posted December 2, 2014 Monday Diet Summary 355g protein, 313g carbs, 148g fat 75 min walking Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2014 Author Share Posted December 2, 2014 Tuesday 12/2/14 WORKOUT Pause Squat 45 x 10 135 x 5 225 x 5 315 x 5 360 x 5 x 3 Atlas Stones 230 x 3 @ 52.5 230 x 3 @ 58.5 single motion 230 x 1 @ 62.5 single motion 265 x 3 @ 52.5 265 x 1 @ 58.5 single motion 310 x 3 @ 52.5 Banded Situps BW+Thick Green x 8 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2014 Author Share Posted December 3, 2014 Tuesday PM Calf Raises BW x 300 Barbell Curl 165 x 1 175 x 1 185 x 1 200 x 1 (Weight PR) Incline Walking 321g Protein, 306g Carbs, 140g Fat 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 4, 2014 Author Share Posted December 4, 2014 Wednesday 12/3/14 DIET SUMMARY 267g Protein, 46g Carbs, 80g Fat -failed to hit protein intake today unfortunately. 20 min incline walking 15 single arm pushups L&R Quote Link to comment Share on other sites More sharing options...
MattM Posted December 6, 2014 Author Share Posted December 6, 2014 Thursday 12/4/14 WORKOUT Log Clean & Press (viper technique on rep 1) 90 x 2 110 x 2 130 x 2 160 x 2 x 8 Keg Clean & Press 160 x 3 x 2 230 x 3 x 2 Front Delt Raise 20 x 10 x 2 Side Delt Raise 20 x 10 x 2 Rear Delt Raise 20 x 10 x 2 -done as a triset, with one extra set with 15lbs for lefty Axle Hold 225 x 61 seconds (Rep/Time PR) Barbell Clean & Press (light exercise later in the day) 135 x 3 single arm press attempts R 135 x 2 x 8 225 x 1 Diet summary 349g Protein, 310g Carbs, 130g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 6, 2014 Author Share Posted December 6, 2014 Friday 12/5/14 1 Hour Pacing Diet Summary 334.5g Protein, 47g Carbs, 58g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 7, 2014 Author Share Posted December 7, 2014 (edited) Saturday 12/6/14 WORKOUT Deadlift (speed) 135 x 5 225 x 5 315 x 1 x 8 Snatch Grip Deadlift 315 x 8 365 x 8 405 x 8 (Rep/Volume PR) -not too difficult to get 8 here, but still good Pullups BW x 12 x 2 BW x 8 Cable Machine Row 140 x 12 185 x 12 240 x 8 Left Arm Work (one set) -Curls -Shrugs -Rear Delt Diet Summary: -1 hour pacing -356.5g Protein, 325g Carbs, 105g Fat Edited December 7, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 7, 2014 Share Posted December 7, 2014 -356.5g Protein, 325g Carbs, 105g Fat Jeezus dude! How many shakes do you do a day? Or is that mostly food if you don't mind me asking? Quote Link to comment Share on other sites More sharing options...
MattM Posted December 8, 2014 Author Share Posted December 8, 2014 Haha yeah I have about 4 scoops of protein powder average, and the rest is usually chicken with a rare serving of red mead. The carbs and fat come from peanut butter, whole wheat bread and pizza mostly haha. I eat carbs starting about 4 hours prior to training and stop with the post workout meal to lean out 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 8, 2014 Author Share Posted December 8, 2014 Sunday 12/7/14 Diet Summary 30 min pacing 342g Protein, 68g Carbs, 89g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 8, 2014 Author Share Posted December 8, 2014 Starting the new program courtesy of carusom1 Monday 12/8/14 WORKOUT Banded Safety Bar Squat 70 x 3 140 x 3 210 x 3 275 x 10 x 4 -the first few sets took getting used to, but I would say that the last set was around 3/fail for sure. Set 3 was also decently challenging. Glutes were very engaged. Full Squat 135 x 1 225 x 1 315 x 1 405 x 5 x 2 Pause Full Squat (full second in the hole) 315 x 4 x 3 (90 seconds rest between sets) 315 x 4 x 3 (laying on the floor to recover, average time was 2-3 min between) -I may have rushed the first two lifts and ended up having to take more time between sets than I wanted haha Bulgarian Split Squat 40 x 8/leg 50 x 8/leg 60 x 8/leg -took it a bit easier on these Single Leg Calf Work BW+30 x 20 x 3 BW x 15 x 3 (dorsiflexion) Loved the workout! I'm in for a huge amount of soreness tomorrow I think I need to learn to pace myself better maybe so I am able to get through the timed speed work without cheating and taking extra. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 9, 2014 Author Share Posted December 9, 2014 (edited) Monday 12/8/14 Diet Summary: 353g Protein, 380g Carbs, 106g Fat 1 hour pacing Also the banded Ssb squats used two green bands on either side Edited December 9, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 9, 2014 Share Posted December 9, 2014 Take your time between sets. If you're running short on time then we'll cut back some of the workout. Nice job. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 10, 2014 Author Share Posted December 10, 2014 (edited) Take your time between sets. If you're running short on time then we'll cut back some of the workout. Nice job. Time is no issue!! I'll always make time to train, and even with the laying down I was done with that workout in 80 min Tuesday 12/9/14 WORKOUT Dumbbell Pullover 40 x 20 x 3 4 Board Bench Press 135 x 5 225 x 5 315 x 3 365 x 2 405 x near miss -I'll email you about this Mike, I liked this exercise but messed it up and blew a ton of energy Bench Press 135 x 5 225 x 5 315 x 2, 3 -pretty tough still from the board press Wide Grip Bench Press 275 x 3, 6 Swiss Bar Bench Press 125 x 5 215 x 5 275 x 2,2 -pretty tough Lat Pulldown 140 x 20 140 x 15 140 x 12 -miss read my weights, so I did an extra set Behind The Neck Pulldown 150 x 8 150 x 6 Band Pull-apart Purple x 20 x 2 Black x 20 Seated Dumbbell External Rotation 8 x 20 x 3 HUGE upper back pump from the workout , unfortunately I made a mistake during the board press which made some of the following sets tough. Diet Summary: 405g Protein, 326g Carbs, 126.5g Fat Edited December 10, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 11, 2014 Author Share Posted December 11, 2014 Wednesday 12/10/14 WORKOUT Single Leg Deadlift 135 x 8 x 3 22" Rack Pull 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 650 x 5 x 4 - I could probably have done 8-12 if I were repping it out, but was cautious because of the level of soreness still in my quads, adductors/abductors and glutes. It felt good to have that weight on my traps and upper back, I hope the grow from these. Snatch Grip Deadlift 135 x 15 x 3 Snatch Grip Pendlay Row 225 x 8 x 2 -liked these, a few hours later my upper back is getting pretty sore in the right spots Deficit Deadlift (3.5 cm) 375 x 4 x 6 -75 seconds rest between sets Dimel Deadlift 185+Green Bands x 20 x 3 -the last set was pretty tough! I moved each rep as fast as I could GHR BW x 8 x 3 This workout went smooth, I'm feeling good! I have soreness in my front delts, triceps, a bit in the chest, quads, glutes, adductors now, I am sure the hamstrings and upper backc will join the party soon Quote Link to comment Share on other sites More sharing options...
MattM Posted December 11, 2014 Author Share Posted December 11, 2014 Thursday 12/11/14 Diet Summary 392g Protein, 323.5g Carbs, 120.5g Fat Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 11, 2014 Share Posted December 11, 2014 Nice job. We'll adjust some of that pressing so you're getting more reps. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 12, 2014 Share Posted December 12, 2014 Nice job. We'll adjust some of that pressing so you're getting more reps. I'd rather watch him do an entire session where every set was a 1 rep max. Think of the GAINS Matt! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 12, 2014 Author Share Posted December 12, 2014 Mike: Awesome, I feel like I should have been able to do more now that it is on paper! Sorry! Kelly: I heard hyperplasia can be induced in cats if you put them in life or death situations... I want those kind of GAINZ Quote Link to comment Share on other sites More sharing options...
MattM Posted December 12, 2014 Author Share Posted December 12, 2014 Friday 12/12/14 WORKOUT Strict Barbell Overhead Rack Press 45 x 10 95 x 5 135 x 5 185 x 5 225 x 3 275 x 5 x 4 -pretty doable, had plenty left in me every set Strict Barbell Overhead Press 195 x 8,7 180 x 8,7 -these were a little tougher Single Arm Dumbbell Strict Press 65 x 11 x 2 R & L -very easy Dumbbell Lateral Raise 25 x 20 x 3 -last set was burning pretty good Dumbbell Rear Delt Raise 15 x 20 x 3 Dumbbell Upright Row 45 x 12 x 3 Diet Summary (yesterday) Thursday: 307.5g Protein, 42g Carbs, 70.5g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 14, 2014 Author Share Posted December 14, 2014 Saturday 12/13/14 WORKOUT Axle Cleans (single motion) 125 x 3 155 x 3 175 x 5 185 x 5 195 x 5 205 x 5 215 x 5 -nice and quick Front Squat 95 x 2 135 x 2 185 x 1 225 x 1 275 x 8 x 2 (Rep PR, Volume PR) -lots in the tank on these sets, also these are prs mostly because I don't front squat much at all Farmers Hold 130 x pick 220 x pick 300 x 10 seconds x 5 (Volume PR) 270 x 30 seconds x 2 -this was a good volume workout! Atlas Stone Load (one pick, then loading the stone and bringing it back to lap position w/no drop) 265 x 5 x 2 @ 52.5" 310 x 1 @ 52.5" 265 x 1 @ 57.5" (single motion) -first rep was single motion for all but the 310 stone Barbell Biceps Curl -one set with the bar to failure Plank Diet Summary 12/12/14 322g Protein, 366g Carbs, 137.5g Fat 12/13/14 366g Protein, 335g Carbs, 129.5g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2014 Author Share Posted December 15, 2014 Sunday 12/14/15 Diet Summary: 354g Protein, 35g Carbs, 59.5g Fat 1 Hour Pacing 30 min Moving Furnature Quote Link to comment Share on other sites More sharing options...
MattM Posted December 16, 2014 Author Share Posted December 16, 2014 Monday 12/15/14 WORKOUT Overhead Squat 95 x 5 x 3 Banded Safety Squat Bar Squat (2 green and 1 blue thick bands/side) 160 x 1 250 x 1 275 x 8 x 2 275 x 6 Full Squat 145 x 1 235 x 1 325 x 1 415 x 4 x 3 Pause Full Squat (one second in the hole) 325 x 6 x 3 Bulgarian Squat (reps per leg) 35 x 12 x 3 Single Leg Calf Raise BW x 25 x 4 Dorsiflexion Work Diet Summary 323g Protein, 437.5g Protein, 200g Fat Kind of a re-feed, I'll have to compensate for this later in the week. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 17, 2014 Share Posted December 17, 2014 What do you do for dorsiflexion? Put a plate on your toes? Nice job. Tough workout. Quote Link to comment Share on other sites More sharing options...
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