TmCox Posted January 3, 2015 Share Posted January 3, 2015 Looking good!!! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 3, 2015 Author Share Posted January 3, 2015 Saturday 1/3/15 WORKOUT EZ Bar Curls 15 x 6 35 x 6 55 x 6 65 x 6 85 x 6 105 x 6 115 x 3 135 x 3 155 x 1 175 x 1 Dumbbell Hammer Curls 25 x 8 30 x 8 35 x 8 40 x 8 45 x 8 50 x 8 Arnold Curls 15 x 10 20 x 10 25 x 10 35 x 10 40 x 6 Band Hammer Curls Red x 30 x 3 Dumbbell Forearm Curls 65 x 10 75 x 10 85 x 10 95 x 10 Dumbbell Reverse Forearm Curls 25 x 30 x 3 Sledgehammer Levering -total of 6 forehead touches, about 6 inches from the bottom of the sledgehammer -reverse levering, 4 sets of reps Sandbag Shouldering 115 x 3 L & R 200 x 1 L & R Series 1 115,200,200,250 x 1 L Series 2 115,200,200,250 x 1 R ~12 seconds Quote Link to comment Share on other sites More sharing options...
MattM Posted January 6, 2015 Author Share Posted January 6, 2015 Sunday 1/4/15 One hour pacing Monday 1/4/15 WORKOUT Overhead Squat 105 x 5 x 2 Banded Safety Squat Bar Squat (two green one blue thick band each side) 70+bands x 3 160+bands x 3 250+bands x 3 300+bands x 8 x 2 Full Squat 135 x 3 225 x 3 315 x 3 365 x 1 435 x 5 x 2 Pause Squat (one full second in the hole) 335 x 8 x 2 Bulgarian Split Squat 45 x 12 x 2 Calf Raises 80 total reps Quote Link to comment Share on other sites More sharing options...
MattM Posted January 8, 2015 Author Share Posted January 8, 2015 (edited) Tuesday 1/6/15 WORKOUT Dumbbell Pullover 45 x 20 x 2 Rack Bench Press (4" ROM) 135 x 3 225 x 3 315 x 3 365 x 1 425 x 6,5 (Weight PR, Rep PR) Bench Press 135 x 6 225 x 6 315 x 6 x 2 Narrow Grip Bench Press 260 x 8 x 2 Dumbbell Alternating Bench Press 75 x 12 x 2 -stopped when lefty was near 3/failure Lat Pulldown 205 x 15 x 2 Behind The Neck Lat Pulldown 175 x 8 x 2 Band Pullapart Orange x 20 x 2 Seated Dumbbell External Rotation 20 x 10 x 2 This workout always gives me a ridiculous back and shoulder pump!!! Every time is like the first time haha Edited January 8, 2015 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 8, 2015 Author Share Posted January 8, 2015 Wednesday 1/7/15 WORKOUT Single Leg Deadlift 135 x 8 x 2 22" Rack Pull 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 710 x 5 710 x 10 (Rep PR, Volume PR) Snatch Grip Deadlift 335 x 10 x 2 (Volume PR) Snatch Grip Pendlay Row 225 x 10 x 2 Deficit Deadlift (standing 2.5" off ground) 390 x 3 x 5 -these felt great Banded Dimel Deadlift (green bands) 225+Bands x 15 x 2 GHRBW x 12 x 2 1 Hour Pacing Single Arm DB Snatch 100 x 1 x 4 Box Jumping 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2015 Author Share Posted January 10, 2015 (edited) Friday 1/9/15 WORKOUT Barbell Pullover 45 x 20 x 2 Swiss Bar Overhead Press Lockout 125 x 5 215 x 5 300 x 5,6 -set the pins one notch lower than I have been using before I believe, to about an inch above the top of my head Barbell Strict Press 115 x 5 150 x 3 220 x 6,7 205 x 7,7 Dumbbell Single Arm Strict Press 90 x 6 R&L 90 x 12 R&L Dumbbell Lateral Raise 40 x 15 x 2 Dumbbell Rear Delt Raise 30 x 15 x 2 Upright Row 30 x 12 x 2 -using heavier dumbbells for this wasn't happening today for some reason 1 hour walking, 7.5% incline, 2.5MPH DIET SUMMARY Sunday 285g Protein, 82g Carbs, 75g Fat + 1 hour pacing Monday 328g Protein, 231g Carbs, 163g Fat + 1 hour pacing Tuesday 335g Protein, 242g Carbs, 158g Fat Wednesday 304g Protein, 295.5g Carbs, 147g Fat + 1 hour pacing Thursday 330g Protein, 76g Carbs, 101.5g Fat Friday 301g Protein, 348g Carbs, 127g Fat + 1 hour incline walking Also noteworthy is that I have gotten poor sleep this week Edited January 10, 2015 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 11, 2015 Author Share Posted January 11, 2015 Saturday 1/10/15 WORKOUT Axle Cleans (continental) 35 x 10 105 x 3 145 x 3 175 x 3 195 x 1 225 x 3 245 x 3 265 x 3 (Rep PR) -wrist was a little sore from a tweak, but still got the reps! Front Squat (atg) 135 x 1 225 x 1 310 x 8 x 2 (Rep PR, Volume PR) Farmers Hold (weight per hand) 330 x 9 seconds x 2 300 x 44 seconds (Rep PR) 300 x 41 seconds (Volume PR) Atlas Stones 310 x 1 @ 52.5 310 x 3 x 2 @ 52.5 -I was struggling to grip the stones today, I made the mistake of having my wraps looser than they should and so they tore/slid at about rep three both sets. I've got more than this in me! Plank (squeezing the glutes for the duration) BW+25 x 1 minute x 2 Biceps Curls (lighter, alternating between hammer and regular reps) LATER IN THE DAY... 1 hour incline walking 7.5% incline, 2.5MPH Wrist Roller 5 x 1 15 x 1 25 x 1 5 x 5 Seated Calf Raise 180 x 8 x 3 Diet Summary 319g Protein, 269g Carbs, 127g Fat 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2015 Author Share Posted January 12, 2015 Monday 1/12/15 WORKOUT Overhead Squat 135 x 5 x 3 Banded Safety Squat Bar Squats (one thick blue, two thick green bands/side) 70+Bands x 3 160+Bands x 3 250+Bands x 3 315+Bands x 8 x 3 (Rep PR, Volume PR) Full Squat 180 x 3 270 x 1 360 x 1 450 x 5 x 3 (Volume PR) Pause Squat (1 full second in the hole) 350 x 6 x 3 Bulgarian Split Squat (weight per hand) 50 x 8 x 3 Single Leg Calf Raise BW x 25 x 3 Pretty tough workout today! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 13, 2015 Author Share Posted January 13, 2015 Tuesday 1/13/15 WORKOUT Dumbbell Pullover 50 x 20 x 3 Rack Bench Press (4" ROM) 135 x 5 225 x 5 315 x 5 365 x 1 435 x 3,5,5 (Weight PR, Rep PR) Bench Press 135 x 5 225 x 3 275 x 1 325 x 5,5,3 -no spot so had to be a little more cautious Narrow Grip Bench Press 270 x 5,5,4 -lefty was acting weird for both this and the bench press Unilateral DB Bench Press (left only) 80 x 7,6,6 Lat Pulldown (plate weight only) 90 x 6 225 x 12,10,8 Behind The Neck Pulldown 185 x 8,7,6 Band Pullapart Purple x 20 Red x 20 Red x 18 (Left only) Seated External Rotation w/Dumbbell 20 x 12 20 x 10 x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 15, 2015 Author Share Posted January 15, 2015 (edited) Wednesday 1/14/15 WORKOUT Single Leg Deadlift 145 x 8 x 3 22" Rack Pull 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 740 x 5,5,10 (Rep PR, Volume PR) Snatch Grip Deadlift 345 x 10,10,5 -had a pretty big low back pump so took it easier the last set Snatch Grip Pendlay Row 245 x 6,10,10 Speed Deficit Deadlift (standing on 25# bumpers, trying to fly past sticking point around knees) 405 x 3 x 7 Banded Dimel Deadlift (green band over each end of the bar) 245+Bands x 15 x 3 GHR BW x 8 x 3 Pretty brutal workout today! Edited January 15, 2015 by MattM 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2015 Author Share Posted January 17, 2015 Friday 1/16/15 WORKOUT Overhead Swiss Bar Lockout (6" ROM) 35 x 10 125 x 5 215 x 5 310 x 5 x 3 -these were very doable today, felt easier than last week by quite a bit despite being heavier Barbell Overhead Strict Press 45 x 10 95 x 5 135 x 5 185 x 3 230 x 6,6,5 (Rep PR, Volume PR) 215 x 5,4,4 Dumbbell Unilateral Strict Press 95 x 10 L&R 95 x 6 L&R 95 x 6R, 4 L 50 x 4 L -damn lefty Dumbbell Lateral Raise 50 x 6 x 3 Dumbbell Rear Delt Raise 40 x 6 x 3 Upright Row 35 x 8 x 3 Cable Pullover 70 x 20 x 3 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 17, 2015 Share Posted January 17, 2015 Friday 1/16/15 WORKOUT Overhead Swiss Bar Lockout (6" ROM) 35 x 10 125 x 5 215 x 5 310 x 5 x 3 -these were very doable today, felt easier than last week by quite a bit despite being heavier Barbell Overhead Strict Press 45 x 10 95 x 5 135 x 5 185 x 3 230 x 6,6,5 (Rep PR, Volume PR) 215 x 5,4,4 Dumbbell Unilateral Strict Press 95 x 10 L&R 95 x 6 L&R 95 x 6R, 4 L 50 x 4 L -damn lefty Dumbbell Lateral Raise 50 x 6 x 3 Dumbbell Rear Delt Raise 40 x 6 x 3 Upright Row 35 x 8 x 3 Cable Pullover 70 x 20 x 3 Damn dude 230# x 6!! I'd say you could hit 275#+ for a max. Killer overhead strength bud. 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 17, 2015 Share Posted January 17, 2015 GAINS! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 17, 2015 Share Posted January 17, 2015 Impressive pressin', Matt! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2015 Author Share Posted January 17, 2015 I feel so loved on here haha Thanks guys I'm trying!!! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2015 Author Share Posted January 19, 2015 Saturday 1/17/15 I was feeling a bit beat up so I did an abbreviated workout today WORKOUT Axle Cleans -did singles up to 245 Front Squats 135 x 1 225 x 1 275 x 1 325 x 3 x 3 Farmers Hold (weight per hand) 130 x pick 220 x pick 340 x 9 seconds Curls & Calves 20 min walking on the treadmill no incline DIET SUMMARY (for last week) Sunday - 318.5g Protein, 56g Carbs, 122g Fat - 1 hour pacing Monday - 380g Protein, 370g Carbs, 148g Fat - 1 hour pacing Tuesday - 306g Protein, 295g Carbs, 138.5g Fat Wednesday - 250g Protein, 122g Carbs, 123g Fat - 1 hour incline walking Thursday - 321g Protein, 215g Carbs, 156g Fat Friday - 319g Protein, 217g Carbs, 155g Fat Saturday - 298.5g Protein, 367.5g Carbs, 152g Fat - 20 min walking no incline 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2015 Author Share Posted January 20, 2015 Monday 1/20/15 WORKOUT Overhead Squats 145 x 5 x 2 Banded SSB Squats 70+Bands x 3 160+Bands x 3 250+Bands x 3 300+Bands x 1 365+Bands x 5 x 2 Full Squat 135 x 1 225 x 1 315 x 1 405 x 1 475 x 5 x 2 (Rep PR, Volume PR) Pause Squat 365 x 5 x 2 LATER IN THE DAY One Hour Pacing, calf raises 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 20, 2015 Share Posted January 20, 2015 Strong squatting! 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 20, 2015 Share Posted January 20, 2015 Skrong! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2015 Author Share Posted January 20, 2015 Strong squatting! Skrong! Thanks guys, I appreciate it! I've got alot of work to do still Quote Link to comment Share on other sites More sharing options...
MattM Posted January 23, 2015 Author Share Posted January 23, 2015 Tuesday 1/20/15 WORKOUT (did this one at anytime fitness) Dumbbell Pullover 60 x 10 x 2 Bench Press 45 x 10 135 x 5 225 x 5 275 x 3 315 x 1 335 x 5 335 x 1 -last set I couldn't focus Narrow Bench Press 280 x 5 x 2 Rack Bench Press (4" ROM) 135 x 3 225 x 3 315 x 3 405 x 1 455 x 3,2 (Weight PR) Single Arm Bench Press 90 x 10 x 2 Weighted Chinup BW+10 x 15,12 BTN Pulldown half stack x 15 x 12 Band Pullapart Purple x 20 x 2 Seated DB External Rotation 20 x 10 x 2 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 23, 2015 Author Share Posted January 23, 2015 (edited) Wednesday 1/21/15 WORKOUT Single Leg Deadlift 165 x 5 x 2 (Weight PR, Rep PR) -balance was really good today, so I knew this was going to be a good lift 22" Rack Pull 135 x 1 225 x 1 315 x 1 405 x 1 495 x 1 585 x 1 740 x 5 740 x 13 (Rep PR) -heck yeah! I am very happy with this, my traps are extremely sore today (thursday) from this Snatch Grip Deadlift 345 x 10 345 x 12 (Rep PR) -technical rep PR Snatch Grip Pendlay Row 245 x 10 245 x 12 (Rep PR) Deficit Deadlift (standing on 25# bumpers) 415 x 3 x 9 (Volume PR) -by this point in the workout these were pretty brutal, and would be a volume PR for regular deadlifts too haha Banded Dimel Deadlift (green bands over the bar on each side) 275+Bands x 12 x 2 (Rep PR) GHR BW x 8 x 2 Edited January 23, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 23, 2015 Share Posted January 23, 2015 PR! PR! PR! Keep it up! Quote Link to comment Share on other sites More sharing options...
MattM Posted January 24, 2015 Author Share Posted January 24, 2015 PR! PR! PR! Keep it up! I will Mike!!!! Saturday 1/24/15 At a crossfit gym I think? It was a pretty nice place, and I had to change my workout a bit. WORKOUT Front Squat 45 x 5 135 x 3 225 x 3 315 x 2 365 x 1 405 x 1 425 x 1 (Weight PR) Yoke Run 190 x 40ft down and back 280 x 40ft down and back 460 x 40ft down and back -called it as my foot was acting up Power Clean up to 275 in awful form Axle Clean up to 245 Yoke Hold (beltless) 730 x 80 seconds (Rep/Time PR) Farmers Hold 130/hand x 3 picks 220/hand x 3 picks 310/hand x 3 picks 310/hand x 9 seconds 310/hand x 35 seconds 310/hand x 40 seconds (Rep/Time PR, Volume PR) Biceps Curls Good workout with really great people- Kelly, James, and Colin were all there! 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 25, 2015 Share Posted January 25, 2015 Noice!! 1 Quote Link to comment Share on other sites More sharing options...
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