MattM Posted July 18, 2012 Author Share Posted July 18, 2012 Saturday 7/14/12 Chinup W/Band Assistance 3 sets of 10 One Arm T-Bar Row (holding fat end of bar, no straps) 70x6 105x6 140x10 (Rep PR) Reverse Barbell Curl 65x6 75x6 95x10 Cable Pullover w/Strap Handle 90x12 (Rep PR) 50x12 50x12 Trap Bar Shrugs 165x12 215x12 255x12 -My shrugs are pitiful in comparison to Kelly's majestic shrugs Quote Link to comment Share on other sites More sharing options...
MattM Posted July 18, 2012 Author Share Posted July 18, 2012 Sunday 7/15/12 CONDITIONING: 20 Hill Sprints (took 1 minute between each sprint, worked on acceleration) -had a client try these with me, she was dying around 7! Quote Link to comment Share on other sites More sharing options...
MattM Posted July 18, 2012 Author Share Posted July 18, 2012 Monday 7/16/12 Bench Press 135x5 165x5 200x3 250x5 285x3 315x1 340x1 315x1 -switch to DE work 165x10 165x10 165x10 One Arm Triceps Cable Extension 45x6 60x6 90x12 One Arm Overhead Triceps Cable Extension 40x6 60x6 75x12 Side Neck Work -3 sets each side Quote Link to comment Share on other sites More sharing options...
MattM Posted July 18, 2012 Author Share Posted July 18, 2012 Tuesday 7/17/12 Deadlift 225x5 280x5 335x3 420x5 475x3 530x1 565x1 -switch to DE work 280x10 280x10 280x10 Weighted Pullup (dead hang, chin to bar) 45x6 45x6 45x6 Chest Supported Rear Delt Flye 15x6 20x6 25x12 One Arm DB Preacher Curl (weight to pad) 40x6 60x6 75x10 Seated Calf Machine 75x6 110x6 140x13 (Rep PR) CONDITIONING: 20 Hill Sprints (15 before fatigue, 5 more after short break) (Rep PR, Set PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted July 21, 2012 Author Share Posted July 21, 2012 Thursday 7/19/12 Military Press (strict) 100x5 125x5 150x3 190x5 215x3 240x1 215x3 190x11 (Dropset Rep PR) 125x10 125x10 125x10 Reverse Grip One Arm Triceps Extension 35x6 60x6 75x12 Neck Harness 35x6 55x6 70x10 (Rep PR) Front Neck Plate Raise 3 sets of 8-10 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 21, 2012 Author Share Posted July 21, 2012 Friday 7/20/12 Squat 200x5 250x5 300x3 375x5 425x3 475x1 530x2 -tweaked lat somehow Cable Decline Situp 40x6 70x6 90x10 Ab Wheel (off knees) 3 fast sets of 10 Standing Machine Calf Raise 190x6 280x6 375x11 Dorsiflexion w/plate 3 sets of 10 CONDITIONING: 20 Hill Sprints (16 consecutive, 4 more after short break) (Rep/Set PR) These last few days (and the next) have/will be tough. Ive been working long hours and my job has me moving beer from A to B for nearly 12-14 hours. I feel that maybe the squat just pushed my body to far and I had a minor pulling of my lat Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 21, 2012 Share Posted July 21, 2012 With your job and all the conditioning it's going to be difficult to make gains moving bigger weights. Less is more when it comes to the big movements. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted July 21, 2012 Share Posted July 21, 2012 Yea, going from hill sprints on a 100 degree day, to working outside carrying beer for hours when it's still in the 90s is brutal! Quote Link to comment Share on other sites More sharing options...
Forever Posted July 22, 2012 Share Posted July 22, 2012 Friday 7/20/12 Squat 200x5 250x5 300x3 375x5 425x3 475x1 530x2 -tweaked lat somehow Cable Decline Situp 40x6 70x6 90x10 Ab Wheel (off knees) 3 fast sets of 10 Standing Machine Calf Raise 190x6 280x6 375x11 Dorsiflexion w/plate 3 sets of 10 CONDITIONING: 20 Hill Sprints (16 consecutive, 4 more after short break) (Rep/Set PR) These last few days (and the next) have/will be tough. Ive been working long hours and my job has me moving beer from A to B for nearly 12-14 hours. I feel that maybe the squat just pushed my body to far and I had a minor pulling of my lat You work long hours at the job. Make sure you eat when you can, and rest when you can. what's dorsi flexion with plate? Luck to you on your goals Quote Link to comment Share on other sites More sharing options...
MattM Posted July 24, 2012 Author Share Posted July 24, 2012 Thanks Big T, dorsiflexion with a plate is just where I place a 45lb oly plate on the tops of the feet and flex the front part of the calf. It helps prevent my shins from acting up during conditioning. Saturday 7/21/12 Weighted Chinup (dead hang, chin to bar) 70x6 70x6 70x6 One Arm T-Bar Row (holding thick end of bar) 45x6 90x6 145x7 Shrug w/ Farmers Handle Handlesx100x3 (3 sets of 100) One Arm Row w/Farmers Handle Handlesx50x3 (3 sets of 50) Cable Pullover (using plate weight) 100x8 (Weight PR) 50x12 50x12 One Arm DB Forearm Curl (with a loadable DB) 65x6 100x10R, 11L (Rep PR) Reverse One Arm DB Forearm Curl (with a loadable DB) 40x12 Sledgehammer Forearm Work 1 set front/back to fatigue Sunday 7/22/7 CONDITIONING: 20 Hill Sprints (~45s rest between each sprint to work on speed) Quote Link to comment Share on other sites More sharing options...
MattM Posted July 24, 2012 Author Share Posted July 24, 2012 (edited) Monday 7/23/12 Bench Press 135x5 165x5 205x5 (deload) One Arm DB Press 50x6 85x6 115x23R, 16L (Rep PR) One Arm DB Military Strict Press 50x6 65x6 85x20R, 13L (Rep PR) One Arm Neutral Grip Triceps Cable Extension 50x12 50x12 50x8 BW Dips 1 set to failure Side Neck 100 reps per side, no weight Stretch, 20 min light walk I need to work on the left arm again, I'm not upset but this is too large of a difference to ignore Edited July 24, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted July 26, 2012 Share Posted July 26, 2012 Is that left arm getting fatigued from something else?! Quote Link to comment Share on other sites More sharing options...
MattM Posted July 26, 2012 Author Share Posted July 26, 2012 (edited) It's probably all the minivans ive been giving Kell, haha. I got to cut that $hit out and focus on my training from now on! Tuesday 7/24/12 Deadlift 225x5 280x5 335x5 Back Extension BWx22,26,23,5 One Arm Row w/Machine 75x38+dropsets Cable Pulldown 110x49+dropsets Cable Curl 60x35+dropsets Torso Rotation Machine 1 set failure either side Ab Machine 1 set failure Some other stuff I did: DB Curls Rear Delt Wide Pullups CONDITIONING: 20 Hill Sprints (all 20 consecutive) (Rep PR) Hamstrings got pretty sore the next day, and I might have to start wearing sleeves when I do chins/pullups. Ive been having pain in the left bicep, mostly when I have a pronated grip. Edited July 26, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 2, 2012 Share Posted August 2, 2012 What happened to the updates fella? Doing hill sprints again Friday? If you sweet talk me maybe I'll come with. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 4, 2012 Author Share Posted August 4, 2012 (edited) Hey sorry about the lack of updates Kelly! This week has been rough for training because I've been on the road! I was going to to do them today but I tweaked the left lat again so I called it off. I will probably be doing some conditioning on saturday and the hill sprints on sunday! Low Points/Highlights of This Week: Sunday: Timed hill sprints, 20 of em Monday: Paid to get into some POS golds gym in WI, did some light singles on bench and 120x19 R, 13L on 1 arm db bench Tuesday: Paid to get into a Y, back was sore as hell and only got up to 455 and I didn't dare push past that. Left biceps still sucks. 20 Timed Hill sprints on a pretty damn big hill Wednesday: "Rest" Thursday: Had to work out in a relatives driveway... clean and strict press up in sets of 5 to 230x5, one arm DB work & triceps too. (neck of course) Friday: Squat up to 455x3, felt extremely heavy which made me give up any drive to do sprints today. Tweaked lat again doing...*drum roll*..... calf work. FML Edited August 4, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted August 7, 2012 Author Share Posted August 7, 2012 Saturday 8/4/12 RT 55x1 80x1 100x1 125x1 150x1 152.5x1 L&R (Weight PR) Concentration Curls 35x12x3 Band Pull Aparts Black Thinx12x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 7, 2012 Author Share Posted August 7, 2012 Monday 8/6/12 Bench 135x5 170x5 205x3 225x3 255x3 285x8 Had at least a rep or two left in the tank on this one One Arm DB Bench Press 75x5 100x5 115x15 L&R (went to left arm fatigue, then matched the left with the right) DB Lateral & Rear Delt Flye 25x10x3 25x10x3 Triceps Cable Extension 70x20,13,8 Neck Machine 15 reps each side, 12 reps front CONDITIONING: 20 Hill Sprints (felt really fast, but maybe too much caffeine right before ) Quote Link to comment Share on other sites More sharing options...
MattM Posted August 7, 2012 Author Share Posted August 7, 2012 Also, checked my weight this morning. BF: ~10% Height: 5 foot 10 inches Weight: 222lbs That's about 8 lbs heavier than 2 months ago Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 9, 2012 Share Posted August 9, 2012 CONDITIONING: 20 Hill Sprints (felt really fast, but maybe too much caffeine right before ) I'm almost afraid to ask, how much is too much for you? Quote Link to comment Share on other sites More sharing options...
MattM Posted August 9, 2012 Author Share Posted August 9, 2012 Kelly..... lets just say I had enough to party haha Monday 8/8/2012 Deadlift 230x5 285x5 340x3 370x5 425x5 485x11 Leg Curl 105x10x3 Leg Extension 70x10x3 - Everything I know about weight training said not to do em, but I couldn't help it! Too many Jay Cutler vids before workout? Maybe... Weighted Chinup (dead hang, chin to bar) 72.5x6 (Weight/Rep PR for this style) 72.5x5 BWx20 Ab Wheel (off knees) BWx10x3 Preacher EZ Bar Curl 75x10x3 -I had a hecka pump Kelly, be proud.... plus see PR in calves below! Seated Calf Raise 90x6 125x6 155x12 (Weight/Rep PR) CONDITIONING: 20 Hill Sprints All in all a good training day Quote Link to comment Share on other sites More sharing options...
MattM Posted August 11, 2012 Author Share Posted August 11, 2012 Friday 8/10/12 Military Press 105x5 135x5 155x5 170x5 195x5 225x8 DB One Arm Strict Press 70x10x4 DB Chest Flye 40x12x4 Upright Row 65x10x4 EZ Bar Curl 65x10x4 CONDITIONING: 20 Hill Sprints Quote Link to comment Share on other sites More sharing options...
MattM Posted August 11, 2012 Author Share Posted August 11, 2012 Saturday 8/11/12 Wrist Flexion 30x10 50x10 80x10x3 Wrist Extension 30x10x4 Forearm Bar Raises (front & back) 12.5x10x4 10x10x4 Neck Harness 45x10x4 Quote Link to comment Share on other sites More sharing options...
Cannon Posted August 12, 2012 Share Posted August 12, 2012 I like checking in here to see how much work I COULD be doing. Keep it up! Quote Link to comment Share on other sites More sharing options...
MattM Posted August 15, 2012 Author Share Posted August 15, 2012 Thanks Cannon, I'm a sucker for volume haha Monday 8/13/12 Squat 205x5 255x5 305x5 335x5 375x5 430x5 V-Squat 180x12x4 Leg Extensions 100x25x2 100x20x2 Leg Curls 65x20x2 Weighted Situp 25x10x4 CONDITIONING: Some light jump rope, some backwards incline runs. Not too intense Quote Link to comment Share on other sites More sharing options...
MattM Posted August 15, 2012 Author Share Posted August 15, 2012 Wednesday 8/15/12 Floor Press 145x5 185x5 225x3 255x3 295x3 One Arm Incline DB Press 65x12 70x10 75x10 80x10 Weighted Dips 25x10x4 DB Flye 30x12x4 Triceps Extension 60x20 60x15 50x15 50x10 4-Way Neck CONDITIONING: 10x30sec Poundstone Walkouts, 5x30sec Jump Rope Intervals (alternating) Quote Link to comment Share on other sites More sharing options...
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