MattM Posted August 18, 2012 Author Share Posted August 18, 2012 Friday 8/17/12 18 Rack Pull 225x5 315x5 405x3 495x3 585x1 Lat Pulldown (wide grip, to chest) 160x15 175x15 190x12 190x12 Face Pulls (with rope) 50x20 60x20 70x20 85x20 Back Raises BWx25 BWx25 BWx25 BWx25 Hanging Leg Raises BWx12 BWx12 BWx7 BWx7 CONDITIONING: 20 Hill Sprints. On a side note I got to run these with kelly today, and I must say he's a beast! Quote Link to comment Share on other sites More sharing options...
MattM Posted August 19, 2012 Author Share Posted August 19, 2012 Saturday 8/18/12 RT 100x25 L&R T Gripper 25xL&R Sledgehammer Work 3 sets DB Forearm Curl 60x25 DB Forearm Extension 30x25 Neck Harness 25x25x4 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 21, 2012 Author Share Posted August 21, 2012 Monday 8/20/12 Dynamic Bench Press 195x3x8 Swiss Bar Strict Press (2nd grip out from end) 110x3 160x3 180x5 Barbell Front Raise 45x10 55x10x3 Band Pull Apart (thin red band) Bandx25x4 DB Curl 35x10x4 CONDITIONING: Prowler Press 140x100ftx8 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 23, 2012 Author Share Posted August 23, 2012 Wednesday 8/22/12 Box Safety Bar Squat 70x3 120x3 160x3 210x3 250x3 300x3 340x3 370x2 400x2 Step-Up to 14.25in Box 115x6 (each leg) 160x6 (each leg) 190x6 (each leg) 210x6 (each leg) Pull-Throughs 50x10 80x10 100x10 130x10 Band Goodmorning 45+Purple Bandx10x2 95+Purple Bandx10x2 Side Bend 110x10x4 CONDITIONING: 20 Hill Sprints Side note: Awesome workout with Jdef & Kelly Quote Link to comment Share on other sites More sharing options...
MattM Posted August 24, 2012 Author Share Posted August 24, 2012 Friday 8/24/12 Floor Press 135x5 185x5 225x3 275x3 295x9 (Rep PR) One Arm DB Bench Press 70x10 80x10 90x15 100x15 Dips BWx20 BWx13 BWx10 BWx10 Cable Pushdowns/Medicine Ball Slams (10lbs) 45x25x4 10x8x4 CONDITIONING: Poundstone Walkouts 10 sets of 30 seconds for max distance Quote Link to comment Share on other sites More sharing options...
MattM Posted August 27, 2012 Author Share Posted August 27, 2012 Saturday 8/25/12 RT 105x25 L&R (rep PR) Neck Harness 27.5x25x4 (rep PR) Other stuff I did -standing calf raises -seated calf raises -forearm curl/extension -front neck raises -grippers -jump rope -some light foam rolling/stretching Quote Link to comment Share on other sites More sharing options...
MattM Posted August 28, 2012 Author Share Posted August 28, 2012 (edited) Monday 8/27/12 18 Rack Pull 225x5 315x5 405x3 495x3 600x1 (Weight PR) Wide Pullups BWx10 BWx10 BWx10 BWx6 Chest Supported DB Row 50x12 50x12 50x12 50x12 Medicine Ball Reverse Hyper BWx10x4 Hanging Leg Raises BWx10x4 CONDITIONING: 20 Hill Sprints (these felt pretty tough today) Edited August 28, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted August 30, 2012 Author Share Posted August 30, 2012 Wednesday 8/29/12 Dynamic Bench Press 210x3x8 Swiss Bar Overhead Strict Press (2nd grip from end) 122.5x5 172.5x1 192.5x6 (Rep PR) -I had previously thought the swiss bar was 20 lbs, last week's press was 192.5x5 DB Lateral Raise 25x15x4 BB Curls 65x10x4 -My biceps were very sore from monday's pulls, so I took it easy on them Face Pulls 90x15 70x15 50x15 50x15 CONDITIONING: hour and a half walk Quote Link to comment Share on other sites More sharing options...
MattM Posted September 1, 2012 Author Share Posted September 1, 2012 Friday 8/31/12 Box Safety Bar Squat 160x5 210x5 250x5 300x3 340x3 400x3 (Rep PR) Safety Bar Lunges 160x6(each leg)x4 Sandbag Shouldering (no lap) 100x10 100x10 150x2 150x2 GHR + Thin Black Band 4 sets of 10 Sit Ups on GHR + Thin Black Band 4 sets of 10 CONDITIONING: 20 Hill Sprints - I always do these without all that extra shirt weight, as Kelly can testify Quote Link to comment Share on other sites More sharing options...
MattM Posted September 2, 2012 Author Share Posted September 2, 2012 Saturday 9/1/12 Neck Harness 30x25x4 (Rep PR) Front Neck Raise w/ Plate 25x12x4 DB Forearm Curl 55x15x4 Reverse DB Forearm Curl 25x15x4 Concentration Curls (1-1-4 tempo) 25x10x4 Stress Gripper 4 sets to failure -I didn't feel like going to the gym today for this, so I did it in my living room. Felt pretty good actually... Quote Link to comment Share on other sites More sharing options...
MattM Posted September 4, 2012 Author Share Posted September 4, 2012 Ok, I've decided to try and loose around 5kg over the next 6 weeks. Frequency of workouts will increase a bit, and conditioning will be 4-5 days a week. Hopefully I'll have the energy to keep it high intensity/interval style, but I may throw in a few long walks to get a break. Monday 9/3/12 Narrow Grip Bench (right outside the flat) 135x5 185x5 225x3 275x1 315x3 (Ties a Rep PR) Weighted Dips 25x11 25x11 25x11 25x21 (Rep/Volume PR) Pushups BWx25 BWx20 BWx15 BWx15 DB Flyes 30x12 30x12 30x12 30x12 Triceps Death (no rest) 175 1-Board x 5 155 2-Board x 5 155 3-Board x 5 135 4-Board x 5 CONDITIONING: Poundstone Walkouts 10 sets x 30seconds for max distance Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 4, 2012 Share Posted September 4, 2012 Nice job, Matthew. Congrats on the PRs. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 5, 2012 Author Share Posted September 5, 2012 Nice job, Matthew. Congrats on the PRs. Thanks man! Tuesday 9/4/12 Deficit Deadlift (stop & go) 135x5 225x5 315x5 415x3 495x3 Towel Pullups BWx5x4 Wide Lat Pulldowns (to chest) 135x15x4 Kettlebell Clean to Shoulder (5 to each shoulder) 80x10x4 Ab Wheel (off knees) BWx10x4 CONDITIONING: Incline Treadmill Sprints 15% Incline & 8mph x 10s x 10 0% Incline & 12mph x 15s x 5 15% Incline & 9mph x 8s x1 15% Incline & 10mph x 8s x1 15% Incline & 11mph x 8s x1 15% Incline & 12mph x 8s x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 7, 2012 Author Share Posted September 7, 2012 Thursday 9/6/12 Dynamic Bench Press 230x3x8 Overhead Rack Press (strict, safety bars set mid face) 135x5 185x3 205x3 -At this level I didn't have much drive from my shoulders. On the plus side I found a weakness in my overhead lifts DB Front, Side, & Posterior Shoulder Raises (giant set) 15x15x2 EZ Bar Curls 75x12 95x12 115x4, (dropset) 95x3, (dropset) 75x3 CONDITIONING: Poundstone Walkouts 10 sets of 30 seconds for max distance Quote Link to comment Share on other sites More sharing options...
MattM Posted September 8, 2012 Author Share Posted September 8, 2012 Friday 9/8/12 Dynamic Box Squat 135x3 185x3 225x3 275x3 355x2x5 -had the bar roll off my back and bend when it hit the box... wow I'm a retard. ...on the plus side we've got a buffalo bar now Cambered Bar Box Squat 300x10 Reverse Hyper (no swing) 90x10x4 Band Hamstring Curls #4 Greenx12x2 #3 Purplex12x2 Band Situps w/GHR #2 Blackx10x4 CONDITIONING: Hill Sprints 1x15 1x5 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 8, 2012 Author Share Posted September 8, 2012 (edited) Saturday 9/8/12 Weighted Neutral Grip Pullup (dead hang, chin to bar) 45x6 45x6 45x6 Cable Stand Lat Pullover 50x12x4 DB Forearm Curl 65x15x4 (Rep PR) DB Reverse Forearm Curl 40x8 40x6x3 Neck Harness 32.5x25x4 (Rep PR) Band Front Neck Raise #3 Purple x20x3 CONDITIONING: Arm over Arm w/Prowler 90lb Plate Weight x90ftx6 Edited September 8, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2012 Author Share Posted September 10, 2012 Monday 9/10/12 Narrow Bench 135x5 185x5 225x3 275x1 315x2 (didn't attempt 3rd rep) One Arm Incline Bench 80x12x4 (Volume PR) -weight speed was very fast for all sets. Very easy volume PR Weighted Dip 25x12x3 25x10x1 Chest Flye 35x12x4 (Volume PR) Triceps Pushdown 60x12x2 60x6 (dropset) 50x6 50x12 CONDITIONING: Poundstone Walkouts 10 sets of 30 seconds for max distance Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 11, 2012 Share Posted September 11, 2012 CONDITIONING: Poundstone Walkouts 10 sets of 30 seconds for max distance Explain yourself. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 11, 2012 Author Share Posted September 11, 2012 Skip to 55 seconds in the video. It gets pretty tiring, and gives my legs/back a break Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2012 Author Share Posted September 12, 2012 Tuesday 9/11/2012 Deficit Deadlift (standing on 45lb bumpers) 135x5 225x5 315x3 405x3 495x3 Chinups (dead hang, chin to bar) BWx10 BWx10 BWx7 BWx6 One Arm DB Row (one second hold at top) 85x15 85x10 70x15 70x15 Cable Reverse Hyper 65x10x4 Ab Wheel (off knees) BWx12x4 CONDITIONING: Hill Sprints 4 sets of 5 sprints (20 total) -I went later around 8 for these, and tried to focus on "feeling" fast Quote Link to comment Share on other sites More sharing options...
MattM Posted September 14, 2012 Author Share Posted September 14, 2012 Thursday 9/13/12 Overhead Rack Press (strict, safety bars set mid face) 135x5 185x3 205x8 (Rep PR) Shoulder Machine Press 135x10 155x10 165x10 165x10 Rope Upright Row 135x10 150x10 165x10 180x10 Rope Face Pull 50x25 60x25 70x25 85x25 (Volume PR) Seated DB Alternating Curl 30x10 35x10 40x10 45x10 -my shoulders seemed to be the limiting factor here after all the volume CONDITIONING: Poundstone Walkouts 10 sets of 30 seconds for max distance -I may have to switch these out soon, they're getting a little stale Quote Link to comment Share on other sites More sharing options...
MattM Posted September 15, 2012 Author Share Posted September 15, 2012 Friday 9/15/12 Box Squat (full sit back) 135x5 225x5 315x3 405x8 DB Lunges 70x15 70x15 50x15 50x15 Pull Through 130x15x4 Crunches 10x30x2 BWx30x2 Side Bend 45x15x4 CONDITIONING: Long walk Quote Link to comment Share on other sites More sharing options...
MattM Posted September 15, 2012 Author Share Posted September 15, 2012 Saturday 9/15/12 Weighted Neutral Wide Pull-up (chin to bar, dead hang) 50x6x3 (Weight PR) Pullover W/ Cable Stand 60x12x4 (Volume PR) DB Forearm Curl 75x10x4 (Volume PR) DB Rev. Forearm Curl 35x8x4 Neck Harness 75x10x2 75x9 75x6 (Volume PR) Band Front Neck Work #3 Purplex10x4 Arnold Curl 30x10x4 Radial & Ulnar Deviation 3 sets CONDITIONING: Sledgehammer Swings 2 sets of 30 8 sets of 20 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 17, 2012 Author Share Posted September 17, 2012 (edited) Monday 9/17/12 Narrow Bench Press 135x5 185x5 225x3 275x1 315x4+1 assisted rep (Rep PR) -add 3 board 275x11 -very happy about this PR. I haven't gotten a bench PR in a long time Bodyweight Dips BWx15x4 BWx10x4 -100 total was the goal Flye 35x12x4 Triceps Extension 32kgx12 36kgx10 36kgx7 24kgx15 CONDITIONING: 2 sets of 30 second walkouts 5 sets of 20 12lb medicine ball slams 5 sets of double under jump rope (set ended when I failed to make the jump) 2 sets of 20 regular and 20 alternating leg jump rope Edited September 17, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 19, 2012 Author Share Posted September 19, 2012 (edited) Tuesday 9/18/12 Deficit Deadlift (standing on 45lb bumpers) 225x5 315x5 405x3 495x4 (Rep PR) -I was rushed through the first half of my workout, I hate to say I could have pulled 5 if I where more focused but I'm going to anyway... Barbell Shrugs DO (strict) 225x15x4 Chinups 50 total -had to take a hour/hour half break for a lab Sprints (to warm up, on treadmill) 12mphx15s on 15s offx5 Back Raise/Row Machine Medley 75x10+5 reps unweighted dropset/30 Rows as fast as possible ... did this 4 times until my back pump was too much to handle Hanging Leg Raise/Row Machine Medley BWx12/30 Rows as fast as possible x2 Some weird shit including -Backwards incline treadmill sprints -Hang cleans up to 225x3 -Standing/seated calf stuff Edited September 19, 2012 by MattM Quote Link to comment Share on other sites More sharing options...
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