MattM Posted June 15, 2012 Author Share Posted June 15, 2012 Thursday 6/14/12 Military Press (strict) 100x5 125x5 150x3 185x5 210x3 235x6 (Rep PR) 210x3 185x11 (Dropset/Rep PR) DE Bench Press 185x3x5 One Arm Reverse Grip Triceps Extension 30x6 45x6 60x12 Neck Harness 35x6 55x6 70x7 (Rep PR) Front Neck Plate Raise 35x8x3 Today was a really good training day for me, I think the DE work is really helping since I haven't done that before. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 15, 2012 Author Share Posted June 15, 2012 Friday 6/15/12 Squat 235x5 290x5 350x3 435x5 495x2 -stopped here, legs where not cooperating Decline Situp w/Cable Rope 45x6 65x6 85x10 Ab Wheel (off knees, 3s pause extented) BWx10x3 Standing Calf Raise 190x6 285x6 375x11 Dorsiflexion w/Plate 45x10x3 This workout was a bit dissapointing, my legs felt sluggish and weak. It was a morning lift so that may be why... Quote Link to comment Share on other sites More sharing options...
MattM Posted June 17, 2012 Author Share Posted June 17, 2012 Saturday 6/17/12 Weighted Chinup (dead hang, chin to bar) 70x6 -removed weight, added band assistance, dead hang & chest to bar BWx12,10,6 One-Arm T-Bar Row (holding end of bar, strapless) 70x6 105x6 135x11 R&L (Rep PR) Cable Pullover w/Plate weight 90x12,6 Reverse Barbell Curls (strict) 45x6 70x6 90x12 (Rep PR) Shrugs (3s pause at top) 160x6 245x6 315x10 Band Pullaparts 3x12 DB Forearm Curl (adjustable DB w/plates) 50x6 75x6 100x8 R&L DB Backarm Curl 15x6 20x6 25x12 Sledgehammer Forearm Work -one set only for backarm & forearm Quote Link to comment Share on other sites More sharing options...
MattM Posted June 19, 2012 Author Share Posted June 19, 2012 Deload Week Monday 6/18/12 DE Bench Press 225x3x10 (ten sets of 3) DB Military Press 45x10x5 (five sets of 10) Pushups (to lockout as fast as possible) BWx20,20,15,10,12 The light work felt really good, upper body really got pumped up from the pushups. Stats still as follows: Age: 22 Bodyweight: 215 (morning) Height: 70in BF %: 9 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 20, 2012 Author Share Posted June 20, 2012 Deload Week Tuesday 6/19/12 DE Deadlift 355x3x10 (10 sets of 3) Barbell Forward Lunge (knee to ground) 160x10x5 (5 sets of 10) One Arm DB Row 100x15x5 This workout nearly made me loose my lunch, legs are very sore. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 22, 2012 Author Share Posted June 22, 2012 Deload Week Thursday 6/21/12 DE Military Press 150x3x10 (ten sets of 3) DB Bench Press 70x10x5 (5 sets of ten) Wide Pullup/Bodyweight Dip Superset 10,10 8,8 6,6 5,5 3,3 -add assistance bar 10,10 10,10 Its been a long time since my upper body felt this tired Quote Link to comment Share on other sites More sharing options...
MattM Posted June 22, 2012 Author Share Posted June 22, 2012 Deload Week Friday 6/22/12 DE Squat 350x3x10 (ten sets of 3) Good Morning (chest to knees) 135x10x5 (5 sets of ten) Hanging Leg Raise (kick handles, no swing) BWx10 BWx8 BWx6 BWx6 BWx3 Some light calf and neck stuff after this, but nothing more than a set or two each. Legs where still pretty sore from lunges, so I'm suprised the squats went this easy. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 24, 2012 Author Share Posted June 24, 2012 (edited) Deload Week Feet Elevated Bodyweight Row BWx10x5 (5 sets of 10) Shrugs w/Farmers Handles 130x10x5 (5 sets of 10) Edited June 24, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 25, 2012 Author Share Posted June 25, 2012 (edited) Monday 6/25/12 Bench Press 150x5 185x5 225x3 260x3 300x3 335x2, nearly 3 300x3 260x12 (Rep PR) DE Military Strict Press 125x3x5 (5 sets of 3) One Arm Triceps Extension (cable) 45x6 70x6 90x12 (Weight/Rep PR) One Arm Overhead Triceps Extension (cable) 40x6 60x6 75x12 (Weight/Rep PR) Manual Side Neck Work 3 setsx8-12 reps Mediocre workout, looks like the deload didn't do much. Also I'm pretty sure someone got me sick at the bar... Edited June 25, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 27, 2012 Author Share Posted June 27, 2012 (edited) Tuesday 6/26/12 Deadlift (stop & go) 240x5 295x5 355x3 415x3 -add straps 475x3 535x4 -switch to touch & go 475x3 415x13 (Dropset/Rep PR) -maybe could have gotten 15, but ran out of steam DE Squat 290x3x5 (5 sets of 3) -legs felt a little tired, lacked the speed I hoped for but oh well Weighted Pullup (dead hang, chin to bar) 45x6 45x6 45x6 (Set/Rep PR) One Arm DB Preacher Curl (weight to pad) 40x6 60x6 75x10 (Weight/Rep PR) -Could have easily gotten 12, but I had prescribed 10 and stuck by it Chest Supported DB Rear Delt Raise 15x6 20x6 25x12 (Rep PR) Seated Machine Calf Raise 75x6 110x6 145x12 (Weight/Rep PR) Assisted Pullup (medium purple band, chest to bar, dead hang) BW+Bandx8 Overall I felt this was a pretty productive day, especially for the assistance work Edited June 27, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 28, 2012 Author Share Posted June 28, 2012 Wednesday 6/27/12 Bleacher Sprints 3x50% 3x75% 3x100% 4x100% 5x100% 40 Yard Field Sprints 1x50% 1x50% 1x75% 1x75% 1x100% 1x100% 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 29, 2012 Author Share Posted June 29, 2012 Thursday 6/28/12 Military Press (strict) 100x5 125x5 150x3 175x3 200x3 225x8 (Rep PR) 200x3 175x14 (Dropset/Rep PR DE Bench Press 185x3x5 (5 sets of 3) One Arm Reverse Grip Triceps Cable Extn. 35x6 50x6 65x12R, 11L (Weight/Rep PR) Neck Harness 35x6 55x6 70x8 (Rep PR) Front Neck Plate Raise 45x8x3 It was a really good pressing day. Still sick Quote Link to comment Share on other sites More sharing options...
MattM Posted June 30, 2012 Author Share Posted June 30, 2012 Friday 6/29/12 Squat 235x5 290x5 350x3 410x3 465x3 525x1 -terrible lifting session for squats :/ DE Deadlift 295x3x5 Incline Cable Situp 45x6 70x6 90x10 (Weight/Rep PR) Ab Wheel (off Toes) BWx6x3 Standing Calf Raise Machine 195x6 290x6 385x11 (Weight/Rep PR) Reverse Calf Raise (dorsiflexion w/plate) 45x12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 30, 2012 Author Share Posted June 30, 2012 Saturday 6/30/12 Weighted Chinup (dead hang, chin to bar) 70x6 70x6 70x6 Reverse Barbell Curl 45x10 45x10 95x10 (Weight/Rep PR) Cable Pullover (plate weighted) 50x10 70x10 Arm-over-Arm (rope to a dodge ram in nuetral, harnessed to a car in park) Carx70ft Carx45ft Farmers Walk (with straps for trap work) 130x80 220x80 220x120 -didn't push these, just wanted to get some work in for the upper back. Forearm Work (one set all) -DB Forearm Curl -Reverse DB Forearm Curl -Sledgehammer Forward & Back Every Saturday should be this fun Quote Link to comment Share on other sites More sharing options...
MattM Posted July 3, 2012 Author Share Posted July 3, 2012 Bench Press 135x5 165x5 200x3 215x5 250x5 285x8 Military Press 125x10x5 One Arm Triceps Cable Extension 45x6 75x6 90x12 One Arm Overhead Triceps Cable Extension 40x6 60x6 75x12 Side Neck Work one set of 25 reps w/cable resistance Stretch I expected alot more out of today, but It was a rough weekend and work took alot out of me Quote Link to comment Share on other sites More sharing options...
MattM Posted July 3, 2012 Author Share Posted July 3, 2012 Tuesday 7/3/12 Deadlift 225x5 280x5 335x3 390x3 445x3 500x3 505x1 550x1 -remove belt, switch to double over 280x10 280x10 280x10 Weighted Pullup (dead hang, chin to bar) 45x6 45x6 45x6 One Arm Preacher DB Curl (weight to pad) 40x6 60x6 75x10 Chest Supported Rear Delt Flye 15x6 20x6 25x12 Seated Calf Machine 70x6 110x6 145x12 Stretch Conditioning: 20 Hill Sprints (40-50 yards) Quote Link to comment Share on other sites More sharing options...
MattM Posted July 6, 2012 Author Share Posted July 6, 2012 7/4/12 (fourth of july holiday) 10 40yd breaststroke water sprints in the lake. Had a great time at lake traverse, amazing firework show to paradise city, thunderstruck, ect... Quote Link to comment Share on other sites More sharing options...
MattM Posted July 6, 2012 Author Share Posted July 6, 2012 Thursday 7/5/12 Military Press (strict) 100x5 125x5 150x3 175x3 200x3 225x3 200x3 175x10 Bench Press 165x10x3 Reverse Grip Triceps Extension 35x6 50x6 65x12 (Rep PR) Neck Harness 35x6 55x6 70x9 (Rep PR) Front Neck Plate Raise 35x8x3 I didn't push the military press today, I was tired and just did the 5/3/1 prescribed reps. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 6, 2012 Author Share Posted July 6, 2012 Friday 7/6/12 Squat 200x5 250x5 300x3 350x3 400x3 450x3 475x1 515x0 (failed) -remove belt 250x10 250x10 250x10 Incline Situp (cable resistance) 40x6 70x6 90x10 Standing Calf Raise 190x6 290x6 385x12 (Rep PR) 20 Hill Sprints (40m hill) Either the cardio is taking its toll on my squat, or I'm becoming a pu$$y Quote Link to comment Share on other sites More sharing options...
MattM Posted July 8, 2012 Author Share Posted July 8, 2012 Saturday 7/7/12 Weighted Chinup 70x6x3 Arm Over Arm 100ft Quote Link to comment Share on other sites More sharing options...
MattM Posted July 8, 2012 Author Share Posted July 8, 2012 Sunday 7/8/12 Conditioning: 20 Hill Sprints (55 meter hill) Quote Link to comment Share on other sites More sharing options...
MattM Posted July 10, 2012 Author Share Posted July 10, 2012 Monday 7/9/12 DE Bench Press 135x5 165x5 200x3 215x5 250x5 285x5 165x10 165x10 165x10 165x10 165x10 One Arm Triceps Extension 45x6 70x6 90x12 One Arm Overhead Triceps Extension 40x6 60x6 75x12 Side Neck Raises w/ Cable 3 sets either side It was a easy day, it felt really good to just try to move the weight quickly Quote Link to comment Share on other sites More sharing options...
MattM Posted July 12, 2012 Author Share Posted July 12, 2012 7/12/12 Tuesday Deadlift 225x5 280x5 335x3 365x5 420x5 475x5 Wide Pullups w/band assistance (dead hang chin to bar) BWx10x3 Chest Supported Rear Delt Raise 15x6 20x6 25x10 Seated Calf Raise 75x6 110x6 145x12 DB Wrist Flexion 50x6 75x6 100x12 DB Wrist Extension 25x6 30x6 35x12 Forearm Bar Raises 1 set front & back BB Strict Shrugs 225x10 275x10 275x10 Band Pullapart 3 sets of 12 Scott Curls 40x8 25x8 Conditioning: 20 Hill Sprints Quote Link to comment Share on other sites More sharing options...
MattM Posted July 13, 2012 Author Share Posted July 13, 2012 7/12/12 Thursday Military Press (strict) 100x5 125x5 150x3 165x5 190x5 215x9 (Weight/Rep PR) One Arm Reverse Grip Triceps Extension 35x6 50x6 65x12 Neck Harness 70x4 (felt something weird, so stopped set) Cable Neck Work 3 sets front & back 6-12 reps each set Quote Link to comment Share on other sites More sharing options...
MattM Posted July 18, 2012 Author Share Posted July 18, 2012 7/13/12 Friday Squat 200x5 250x5 300x3 325x5 375x5 425x5 ATG Squat 135x5 225x5 315x3 365x3 405x3 Ab Wheel (off toes) 1 set of 10 Standing Machine Calf Raise 195x6 290x6 385x11 CONDITIONING 20 Hill Sprints (14 in a row, two sets of 3 after break with a break in between) (Rep/Set PR, Set Total PR) Quote Link to comment Share on other sites More sharing options...
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