MattM Posted March 9, 2015 Author Share Posted March 9, 2015 Friday 3/7/15 WORKOUT Bench Press (paused) 45 x 5 95 x 5 135 x 3 185 x 3 230 x 3 x 8 Alternating Dumbbell Press 85 x 5 x 3 -working on lefty Guillotine Press 115 x 8 x 3 Triceps Rope Pushdown -3 sets of ten Push-ups Quote Link to comment Share on other sites More sharing options...
MattM Posted March 9, 2015 Author Share Posted March 9, 2015 Saturday 3/8/15 WORKOUT Deadlift (double over all sets) 245 x 3 x 2 335 x 3 380 x 2 x 8 Barbell Shrug (double over, strict) 245 x 12 245 x 20 x 2 Hanging Knee Raises BW x 20 x 3 Seated Calf Raises 200 x 15 x 3 Barbell Curl 45 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 12, 2015 Author Share Posted March 12, 2015 Monday 3/9/15 WORKOUT Full Squat 45 x 5 135 x 5 225 x 5 315 x 3 405 x 3 480 x 6 (Rep PR) Leg Press (plate weight only) 200 x 8 400 x 8 580 x 8 Leg Extension (single leg, holding contraction) 3 sets of 10 Adductor/Abductor (holding contraction) 3 sets of 12 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 12, 2015 Author Share Posted March 12, 2015 Tuesday 3/10/15 WORKOUT Standing Strict Barbell Overhead Press 45 x 5 75 x 1 105 x 1 135 x 1 165 x 1 195 x 1 225 x 6 Single Arm Barbell Clean & Press 135 x 1 R (Weight PR) always wanted to do this also some singles with a 125 dumbbell Standing Dumbbell Overhead Strict Press (alternating) 55 x 8 x 3 (easy) Dumbbell Lateral Raise 30 x 10 x 3 Band Pullapart 3 sets of 12 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 12, 2015 Author Share Posted March 12, 2015 Wednesday 3/11/15 WORKOUT Front Squat 45 x 3 135 x 3 225 x 3 315 x 1 375 x 3 Chinups BW x 30 total BW Inverted Row BW x 12 x 3 Reverse EZ Bar Curl 75 x 8 x 3 Barbell Forearm/Reverse Forearm Curl -3 sets of reps Not feeling it today! Oh well Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2015 Author Share Posted March 14, 2015 (edited) Friday 3/13/15 WORKOUT Bench Press 45 x 5 75 x 5 115 x 5 155 x 5 190 x 3 230 x 3 285 x 5 x 3 -left arm is weaker again, but not to the same extent as last time. Machine Press -8 sets, various grips all focusing on lefty Single Arm Pushdowns -6 sets, various grips, again focusing on lefty Edited March 14, 2015 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2015 Author Share Posted March 14, 2015 Saturday 3/14/15 WORKOUT Deadlift 135 x 2 x 2 225 x 2 315 x 2 405 x 2 475 x 5 x 3 Double Over Barbell Shrugs (no straps) 315 x 20 315 x 30 315 x 25 Banded Situps On GHR (black thin band) BW+Band x 15 x 2 BW+Band x 6 Behind The Neck Pulldown w/plate loaded cable machine (plate weight recorded only) 90 x 20 140 x 12 x 2 Left Arm Curls (light) 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 21, 2015 Author Share Posted March 21, 2015 So I've been slacking on the log! Dieting has made it a tad hard to think haha Monday - speed squats, some leg pressing/extensions & calf stuff Tuesday - some clean & pressing, pretty light and a bunch of shoulder machines Wednesday - chinups & pullups, one arm rows with 125 no straps sets of ten, biceps Friday - dumbbell chest pressing working on lefty, flyes, chest machine, triceps pushdowns lots of sets Saturday - some light rack pulls below the knee, strapless shugs w/225, calf work, incline situps with weight Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 24, 2015 Share Posted March 24, 2015 Monday 3/9/15 WORKOUT Full Squat 45 x 5 135 x 5 225 x 5 315 x 3 405 x 3 480 x 6 (Rep PR) Leg Press (plate weight only) 200 x 8 400 x 8 580 x 8 Leg Extension (single leg, holding contraction) 3 sets of 10 Adductor/Abductor (holding contraction) 3 sets of 12 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 26, 2015 Author Share Posted March 26, 2015 Monday 3/9/15 WORKOUT Full Squat 45 x 5 135 x 5 225 x 5 315 x 3 405 x 3 480 x 6 (Rep PR) Leg Press (plate weight only) 200 x 8 400 x 8 580 x 8 Leg Extension (single leg, holding contraction) 3 sets of 10 Adductor/Abductor (holding contraction) 3 sets of 12 Thanks Mike! Hope all is well on your end!! Monday - light work for legs, lots of volume Tuesday - light work for chest/shoulders/triceps Wednesday - light work for back/biceps BF% is around 3-5% at the moment, I cannot tell for sure. It has been a really rough few days, good thing it will be over this saturday and I can start eating again Quote Link to comment Share on other sites More sharing options...
MattM Posted March 29, 2015 Author Share Posted March 29, 2015 Saturday - morning and evening pumping up before prejudging and the evening show Circuits of- Pushups Band Pullovers Band Curls Triceps Extensions Pullaparts Grippers Light Rows Band Overhead Presses Band Upright Rows Quote Link to comment Share on other sites More sharing options...
MattM Posted March 31, 2015 Author Share Posted March 31, 2015 (edited) Monday 3/30/15 WORKOUT Full Squat 45 x 5 135 x 5 225 x 3 315 x 3 405 x 3 475 x 3 -didn't push this hard Front Squat 185 x 3 275 x 3 335 x 1 375 x 1 405 x 1 -pretty easy, didn't get stuck at all Elevated Single Leg Hip Thrusts BW+35 x 8 x 2 Incline Situps W/Band Resistance BW+Band x Reps x 2 Unilateral Leg Extensions 80 x Failure Left, 2/fail right x 2 Seated Calf Raises 180 x 10 x 2 800-1000 Jump Rope Reps 30 min incline walking/eliptical Edited March 31, 2015 by MattM 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 1, 2015 Share Posted April 1, 2015 Did you do a show? PIcs... Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2015 Author Share Posted April 2, 2015 Did you do a show? PIcs... I did do a show! Got second in heavyweight to the guy who won the overall but still no bad placing. I'll upload some photos here, but the professional ones that the guy who covers the show took should be done in a week or so Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2015 Author Share Posted April 2, 2015 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 3, 2015 Author Share Posted April 3, 2015 Tuesday 3/31/15 WORKOUT 2 Board Press only went up to 275 Single Arm Machine Press (to test lefty vs right) Lefty 13, right 19 -not too bad, but did another set of 13 with lefty to even it up over time Weighted Chin-up BW+70 x 4 BW+45 x 6 -not super strong today on these Band Pullapart Band x 20-25 x 2 Dumbbell External Rotation 20 x 10,8,6 Still trying to slowly ease out of the diet as best as I can to prevent 100% regain Quote Link to comment Share on other sites More sharing options...
MattM Posted April 3, 2015 Author Share Posted April 3, 2015 Wednesday 4/1/15 WORKOUT Rack Pull (About at knees or slightly below) 135 x 3 225 x 3 315 x 3 515 x 3 585 x 3 625 x 3 Snatch Grip Pendlay Row 245 x 3 275 x 3 Speed Deadlift (focusing on form) 275 x 3 365 x 3 445 x 3 Wide Grip Dimel Deadlift 275 x 15 X-Band Walk Red Mini x 1 min x 3 Back Machine 3 sets of 20, fairly light 30 minutes incline walking Quote Link to comment Share on other sites More sharing options...
MattM Posted April 3, 2015 Author Share Posted April 3, 2015 Thursday - some light moving Friday 4/3/15 WORKOUT Barbell Military Press (strict) 45 x 3 60 x 3 85 x 3 110 x 3 145 x 3 170 x 3 195 x 1 225 x 3 -didn't push it here Overhead Rack Press (at forehead) 135 x 3 225 x 5 Single Arm Machine Press (to test lefty vs righty) 80 x 16 lefty, 19 right 80 x 10 lefty -not bad here Dumbbell Lateral Raises 50 x 6,5 Dumbbell Reverse Flye 40 x 6,5 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted April 3, 2015 Share Posted April 3, 2015 Hey Matt, Caught the pics. You looked incredible at the show. Even more impressive is that you were able to keep that freaky strength while cutting for it. Keep up the good work brother 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 4, 2015 Author Share Posted April 4, 2015 Hey Matt, Caught the pics. You looked incredible at the show. Even more impressive is that you were able to keep that freaky strength while cutting for it. Keep up the good work brother Hi Anthony! I appreciate it, it (the training) was a little spotty the last four weeks as my nerves started acting up in my left shoulder/neck/triceps but I ground it out! I'll try to keep up the good work and try to start slowly eating more !! Best of luck to you in your training as well! Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2015 Author Share Posted April 5, 2015 Saturday 4/4/15 WORKOUT EZ Bar Curl 35 x 10 85 x 5 125 x 5 155 x 6 Narrow Grip Smith Machine Bench (1st time on a smith machine in 4 years) 150 x 10 185 x 10 210 x 10 Barbell Forearm Curl 95 x 50,35,27 EZ Bar Reverse Curl 95 x 10 105 x 10 115 x 5 Cable Pushdown 1/2 Stack x 12 3/4 Stack x 12 Stack x 5 Wrist Roller 15 x 3,2,1.5 Unilateral Cable Curl 40 x 15 55 x 23 L&R 55 x 17 L&R Unilateral Reverse Grip Triceps Extension three sets, emphasizing lefty. About a rep difference now between L & R on these, but lefty fades faster Forearm & Back Arm Lever Raise 3 sets of 6-`10 each way Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2015 Author Share Posted April 5, 2015 Sunday 4/5/15 WORKOUT Overhead Squat 45 x 5 95 x 5 135 x 5 165 x 5 Barbell Squat 225 x 5 315 x 3 405 x 1 455 x 1 500 x 6 (Rep PR) Barbell Front Squat 225 x 1 315 x 1 385 x 3 (Rep PR) -the last rep was DIRTY!!! no chalk so the thing half slid off my shoulder Single Leg Elevated Hip Thrust 25 x 8/leg x 2 Incline Banded Situps Mini x 17,10 Seated Calf Raises (brief hold at top) 180 x 16 230 x 6 Leg Press Calf Raise (plate weight recorded) 400 x 70, 35 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 5, 2015 Share Posted April 5, 2015 Didn't you just do a show and are hitting PR's already? Awesome! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 6, 2015 Author Share Posted April 6, 2015 Didn't you just do a show and are hitting PR's already? Awesome! Haha thanks man, I try! I usually am dieting down to weight for strongman so I just carried if further this time 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 8, 2015 Author Share Posted April 8, 2015 Monday 4/6/15 WORKOUT Bench Press (trying out a narrow grip) 45 x 5 115 x 5 185 x 5 255 x 5 275 x 5 2-Board Paused Bench Press 205 x 10 Machine Chest Press 22 reps Right, 16 reps Left 6 reps Left Weighted Neutral Grip Pullup BW+65 x 6 BW+65 x 4 Behind The Neck Pulldown 260 x 12 x 2 Band Pullaparts Mini x 20 x 2 DB Ext. Rtn. 20 x 20 total reps Quote Link to comment Share on other sites More sharing options...
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