MattM Posted December 18, 2014 Author Share Posted December 18, 2014 (edited) Tuesday 12/16/14 Mike: I usually stand with my heel on a platform, and raise my toe/feet up by levering with the heel. It can be pretty tough depending on how far you stand off the platform! WORKOUT Dumbbell Pullover 40 x 20 x 3 Rack Bench Press (4" ROM) 135 x 3 225 x 3 315 x 3 405 x 4 x 3 Bench Press 300 x 5 x 3 Close Grip Bench Press 250 x 6 x 3 Swiss bar Bench 250 x 2 - I was shot by this point, so switched to neutral grip DB bench Dumbbell Bench Press 65 x 20 x 2 Lat Pulldown 180 x 20, 15, 12 Behind The Neck Lat Pulldown 155 x 10, 8, 8 Band Pullapart Red x 20 x 3 Seated Dumbbell External Rotation 10 x 20 x 3 Huge upper back and shoulder pump again! Diet Summary 323g Protein, 354g Carbs, 141g Fat Edited December 18, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2014 Author Share Posted December 18, 2014 Wednesday 12/17/14 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 1 675 x 5 x 3 -felt better than last week, I should have pushed the first set a bit more Snatch Grip Deadlift 275 x 12 x 3 -first set was pretty easy, but the last one was near 2/fail Snatch Grip Pendlay Row 235 x 10, 8, 8 -don't worry, not too strict Deficit Deadlift (standing on standard plates) 375 x 5 x 3 -I would have been able to do more reps but I had I burp and it just wouldn't freaking come up and messed my core bracing the whole time. Banded Wide Grip Dimel Deadlift (rapid fire) 200 x 15 x 3 -pretty easy GHR BW x 8 x 3 - didn't take a lot of rest for these, maybe 30 sec Total workout time was exactly 90 min. Went in to the workout only a bit sore in the glutes (insert joke here), so I have gotten used to the volume for the most part! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2014 Author Share Posted December 18, 2014 12/17/14 Diet Summary: 345g Protein, 325g Carbs, 132g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 20, 2014 Author Share Posted December 20, 2014 Friday 12/19/14 WORKOUT Barbell Pullover 45 x 15 x 3 Swiss Bar Overhead Rack Press (6" ROM) 35 x 5 125 x 3 215 x 3 285 x 5,7,10 Barbell Overhead Strict Press 135 x 1 205 x 7,6,6 190 x 7,7,6 Single Arm Dumbbell Overhead Strict Press 80 x 15,10,10 Dumbbell Lateral Raise 30 x 20,18,16 Dumbbell Rear Delt Raise 20 x 20,18,16 Upright Row 50 x 10 x 3 Diet Summary: Thursday 12/18/14 - 361g Protein, 93g Carbs, 139g Fat Friday 12/19/14 - 339g Protein, 281g Carbs, 104g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 20, 2014 Author Share Posted December 20, 2014 Note: At work today there was a tug of war tournament so that was around 30 min sweating, I did this instead of cardio. Quote Link to comment Share on other sites More sharing options...
dpc Posted December 20, 2014 Share Posted December 20, 2014 You win? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 20, 2014 Share Posted December 20, 2014 Very good week so far. Looks like the numbers are right on and you're acclimating well. Really looking forward to seeing what happens at the end of 12 weeks! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 20, 2014 Author Share Posted December 20, 2014 Saturday 12/20/14 Dylan: Haha yeah I did Mike: Thanks! I'm going to do the write up as soon as I am done with the log here WORKOUT Axle Continental Clean 35 x 5 85 x 3 125 x 3 175 x 3 205 x 5 215 x 5 225 x 5 235 x 5 245 x 3,2 Front Squat 45 x 1 135 x 1 225 x 1 290 x 8 x 3 (Rep PR, Volume PR) Farmers Hold 130 x pick 220 x pick 310 x 10 seconds x 5 (Volume PR) 280 x 25 seconds x 2 -these felt easier than last week Atlas Stones (loaded, brought back to lap, loaded again - never dropped) 265 x 5 x 2 @ 52.5" 265 x 8 @ 52.5" (Rep PR) 265 x 1 @ 57.5" 310 x 1 @ 52.5" Plank (squeezing glutes hard) BW x 1 min x 3 Hammer Head Dumbbell Curl 35 x 25 25 x 5, 15 x 5 (left only) Diet Summary 336g Protein, 279g Carbs, 94g Fat Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 21, 2014 Share Posted December 21, 2014 Note: At work today there was a tug of war tournament so that was around 30 min sweating, I did this instead of cardio. You forgot to mention this was done in the bathroom, by yourself. Quote Link to comment Share on other sites More sharing options...
dpc Posted December 21, 2014 Share Posted December 21, 2014 Note: At work today there was a tug of war tournament so that was around 30 min sweating, I did this instead of cardio. You forgot to mention this was done in the bathroom, by yourself. A win is a win no matter who the opponent! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 21, 2014 Author Share Posted December 21, 2014 Note: At work today there was a tug of war tournament so that was around 30 min sweating, I did this instead of cardio. You forgot to mention this was done in the bathroom, by yourself. This actually got me laughing out loud! I have WAAYYY to much downtime between clients... if you know what I mean Quote Link to comment Share on other sites More sharing options...
MattM Posted December 22, 2014 Author Share Posted December 22, 2014 Sunday 12/21/14 45 min incline treadmill (7.5% incline, 2.5mph) Diet Summary 281g Protein, 69g Carbs, 83g Fat -a little under in protein today. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 23, 2014 Share Posted December 23, 2014 2147 calories and cardio... looks like dieting to me... maybe add 1000g of table sugar?? Quote Link to comment Share on other sites More sharing options...
MattM Posted December 23, 2014 Author Share Posted December 23, 2014 2147 calories and cardio... looks like dieting to me... maybe add 1000g of table sugar?? Haha well... I certainly would make gains of one kind that way! Monday 12/22/14 WORKOUT Overhead Squat 95 x 5 x 3 Banded Safety Squat Bar Squat (two thick green, one thick blue band/side) Bands+70 x 3 160+Bands x 3 290+Bands x 8 290+Bands x 4 (had a mishap with the bands and had to squat rep two up from the rack ) 290+Bands x 8 x 2 (Volume PR) Full Squat 425 x 4 x 4 (Volume PR) Pause Full Squat (one second in the hole) 325 x 5 x 4 Bulgarian Squats 80 x 10 x 4 Single Leg Calf Raise BW+40 x 15 x 4 This workout was done in 80 min Quote Link to comment Share on other sites More sharing options...
MattM Posted December 23, 2014 Author Share Posted December 23, 2014 Tuesday 12/23/14 WORKOUT Dumbbell Pullover 40 x 20 x 3 Rack Bench Press (4" ROM) 145 x 3 235 x 3 325 x 3 415 x 7 415 x 5 x 2 415 x 4 -this is the heaviest press in any range of motion that I have done Bench Press 305 x 4 x 4 Close Grip Bench Press 255 x 5 x 4 Dumbbell Alternating Bench Press 70 x 8,7,6,6 Lat Pulldown 200 x 16,12,8,8 Behind the neck Lat Pulldown 170 x 8,6,6,7 Band Pullaparts Red x 20 x 4 Seated Dumbbell External Rotation 15 x 15 x 4 Diet Summary 12/22/14 400g Protein, 324g Carbs, 89g Fat 30 min walking Quote Link to comment Share on other sites More sharing options...
MattM Posted December 24, 2014 Author Share Posted December 24, 2014 Wednesday 12/24/14 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 1 700 x 5 x 3 700 x 10 (Rep PR, Volume PR) -I had maybe 12 or 13 on last set in me. It just clicked and I had some good music going so I went to town! The first sets felt fairly tough so I was going to just set a rep/volume pr with 5s. Snatch Grip Deadlift 315 x 10 x 4 (Volume PR) Snatch Grip Pendlay Row 245 x 10 x 2 (Weight, Rep PR) 245 x 8 x 2 (Volume PR) Deficit Deadlift (standing on plates ~2") 385 x 4 x 10 (Volume PR) Banded Dimel Deadlift (used green thick bands, rapid fire bringing the bar to just below the knee and back to lock position) 225+Bands x 12 x 4 GHR BW x 8 x 3 Holy Hell I just had one of the most grueling workouts of my life! Haha I celebrated my last rep of deadlifts after finishing set four of the Dimel Deadlifts! Fun Facts about this workout: 243 total reps 219 total reps from deadlift variations 193 total reps from deadlift variations over 225lbs 99 total reps from deadlift variations over 315lbs Summary: reps for Santa Diet Summary: 12/23/14 - 324.5g Protein, 257g Carbs, 114g Fat Quote Link to comment Share on other sites More sharing options...
dpc Posted December 25, 2014 Share Posted December 25, 2014 Insane amount of volume Quote Link to comment Share on other sites More sharing options...
MattM Posted December 26, 2014 Author Share Posted December 26, 2014 Insane amount of volume I'm earning my deload! Diet Summary 12/24/14 328.5g Protein, 331g Carbs, 124g Fat Diet Summary 12/25/14 378g Protein, 363g Carbs, 156.5g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2014 Author Share Posted December 27, 2014 Friday 12/26/14 WORKOUT Barbell Pullover 45 x 15 x 4 Swiss Bar Overhead Rack Press (strict, 6" ROM) 125 x 3 215 x 3 295 x 8 x 3 295 x 9 Barbell Overhead Strict Press 215 x 4,4,4,6 200 x 7,7,4,5 Single Arm Dumbbell Overhead Strict Press 85 x 10,8,12,15 the amount of reps I can to 1/fail don't make any sense sometimes haha Dumbbell Lateral Raise 35 x 18,16,14,12 Dumbbell Rear Delt Raise 25 x 18,16,14,12 Dumbbell Upright Row (was supposed to use 55's but did not have them in the garage) 50 x 8 x 4 Cardio -30 min 7.5% incline, 2.5mph Diet Summary 342g Protein, 259g Carbs, 144.5g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2014 Author Share Posted December 27, 2014 Saturday 12/27/14 WORKOUT Axle Continental Cleans 35 x 3 125 x 3 175 x 3 195 x 1 215 x 3 225 x 3 235 x 3 245 x 3 255 x 3 -these were much much easier than last week. I added some chalk to my stomach at the start of the 5x3 but my grip was better too! Front Squats 105 x 1 135 x 1 225 x 1 300 x 8 x 4 (Rep PR, Volume PR) Farmers Hold 130 x 1 220 x 1 320 x 9 seconds x 5 (Volume PR) 290 x 46 seconds (Rep/Time PR) 290 x 39 seconds (Volume PR) Atlas Stones (pick once, loaded, brought back down to lap and loaded again. no drop) 265 x 5 x 3 265 x 10 @ 52.5" (Rep PR, Volume PR) 265 x 1 @ 57.5" 310 x miss, 1 @ 52.5" Plank 1 minute Curls 1 set Ab cramped up so called the workout! 2 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 28, 2014 Share Posted December 28, 2014 Tons of PRs. Nicely done, sir! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 29, 2014 Author Share Posted December 29, 2014 Thanks Mike! I'll try to keep em coming Sunday 12/28/14 1 hour pacing Monday 12/29/14 WORKOUT Speed Squat 45 x 5 135 x 5 225 x 3 275 x 2 x 12 Snatch (kind of) Singles up to 195 Leg Press (plate loaded sled, full ROM) 360 x 10 560 x 10 740 x 10 840 x 10 -plate weight only Seated Calf Raise (heck yeah ) 160 x 15 x 4 Leg Extensions -one set left leg only One hour pacing later in the day Quote Link to comment Share on other sites More sharing options...
MattM Posted December 30, 2014 Author Share Posted December 30, 2014 Tuesday 12/30/14 WORKOUT Speed Bench Press 45 x 5 95 x 5 135 x 5 185 x 3 x 12 Bench Machine two sets of 20, switching grips half way through one set with the stack for 3 reps one set of ten with three fourths the stack Chest Flye 25 x 6 x 3 -long stretch at the bottom Single Arm Overhead Triceps Extension 25 x 25 25 x 20 25 x 15 -lefty was weaker here, had to pause to get all the reps with the left side. Cable Pullover light weight, three sets of 15 DIET SUMMARY 12/28/14 - 348g Protein, 79g Carbs, 76g Fat 12/29/14 - 360.5g Protein, 275g Carbs, 129g Fat Quote Link to comment Share on other sites More sharing options...
MattM Posted January 2, 2015 Author Share Posted January 2, 2015 Wednesday 12/31/14 WORKOUT Speed Deadlift 315 x 1 x 8 Pullup/Situp/Back Extension Circuit BW x 5 x 8 BW x 10 x 3 BW x 10 x 3 Cable Row (wide grip) half stack x 10 full stack x 10 x 4 Single Arm Row half stack x 10 x 3 + 1 extra set for lefty Curl Machine 3 sets of ten easy day in the gym Thursday 1/1/15 1 Hour Incline Walking 7.5% @ 2.5 MPH Foam Rolling for: -upper back -low back -hamstrings -quads -hips -glutes Static/Dynamic Stretching for: -adductors -hamstrings -lats -chest & shoulders -calves I felt really good after this Quote Link to comment Share on other sites More sharing options...
MattM Posted January 3, 2015 Author Share Posted January 3, 2015 Friday 1/2/15 WORKOUT Speed Strict Overhead Press 45 x 5 95 x 3 140 x 3 x 12 Incline Dumbbell Bench Press (paused) 85 x 8 x 4 Left Arm Dumbbell Bench Press/Cable Pushdown Superset 50 x 12 x 4 1/4 stack x 15 x 3 Lateral Raise 10 x 30 12.5 x 30 x 3 Left Arm Cable Chest Flye 1/4 stack x 12 x 4 20 min walking 3% incline, 3mph DIET SUMMARY 12/30/14 328.5g Protein, 222g Carbs, 147g Fat 12/31/14 318g Protein, 305g Carbs, 135g Fat 1/1/15 322g Protein, 105g Carbs, 118g Fat 1/2/15 287g Protein, 372g Carbs, 143g Fat Quote Link to comment Share on other sites More sharing options...
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