Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat

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MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#196 Postby MattSxvx » Tue Mar 27, 2012 5:49 pm

Probably one of the best arm workouts I have ever had. Was able to up weight or reps on almost every excercise.

5 min warm up run

Stretch

Roman Chair Leg Raises:
3 sets of 15

Standing Alt DB Curls:
15sx12, 25sx12, 35sx12, 40sx12

Standing High Pulley Cable Curls: (both arms together, one on each side)
20sx12, 40sx12, 60sx9 (failed on 10 two attempts made it half way)

Dips:
BW x 7, 10
BW + 10 lb plate for 7 reps
BW + 25 lb plate for 5 reps

Never tried these with added weight before. I was surprised I could do them! So excited.

Decline Close Grip Tricep Bench:
45x12, 95x12, 135x8 (tri's were worn outttt)

Standing BB Curls: (straight bar today, FST-7)
35 lb bb x 7 sets of 15 (5 lbs more than last week)

Tricep Rope Pushdowns: (FST-7)
40 lbs x 7 sets of 15 (barely able to stay at 40 lbs, had to drop to 30 last week)

BB Wrist Curls: (FST-7)
30 lb BB x 7 sets of 15 (barely made it, so much burn)

I am currently gobbling down my post workout meal and then off to do sprints.
Last edited by MattSxvx on Wed Mar 28, 2012 3:26 pm, edited 1 time in total.

MattSxvx
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Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#197 Postby MattSxvx » Tue Mar 27, 2012 7:33 pm

Went back to do sprints and only got two done before I saw some people playing basketball so I went and shot around with them for about 40 minutes I think. Probably for the better since my legs were feeling super sore.

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Derek
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Location: Richmond VA
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Re: New Log (mattsxvx) Gets Ripped YUH

#198 Postby Derek » Tue Mar 27, 2012 9:24 pm

Awesome job Matt! You were smart to skip legs and let it heal, as much of a bummer as it is to do. Looks like you're killing shoulders and already building some better muscle endurance - solid work!
Check out our nutrition and training blog, http://veganmuscleandfitness.com

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Derek
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Re: New Log (mattsxvx) Gets Ripped YUH

#199 Postby Derek » Tue Mar 27, 2012 9:26 pm

MattSxvx wrote:Found a football field about 8 blocks from my house that is always open. Today I went and did some all out sprints in the 87 degree heat with no clouds and little to zero wind...

To look like an athlete you have to train like one.


Well said!
Check out our nutrition and training blog, http://veganmuscleandfitness.com

MattSxvx
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Posts: 585
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Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#200 Postby MattSxvx » Tue Mar 27, 2012 9:30 pm

Derek wrote:Awesome job Matt! You were smart to skip legs and let it heal, as much of a bummer as it is to do. Looks like you're killing shoulders and already building some better muscle endurance - solid work!


Did you see the weighted dips? I am so happy with that.

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Derek
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Re: New Log (mattsxvx) Gets Ripped YUH

#201 Postby Derek » Tue Mar 27, 2012 9:48 pm

No, we must have posted at the exact same time - your tris are getting stronger by leaps and bounds man! Well done pushing the whole workout up in one week - crazy! Enjoy that while it lasts, because at this rate those weight are going to get heavy. Keep pushing it!
Check out our nutrition and training blog, http://veganmuscleandfitness.com

MattSxvx
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Posts: 585
Joined: Tue May 10, 2011 10:07 pm
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Re: New Log (mattsxvx) Gets Ripped YUH

#202 Postby MattSxvx » Wed Mar 28, 2012 3:24 pm

Tried a little legs today to see how they felt. Getting antsy not training them. Didnt go so well.

5 min walk

5 min jog

Stretch

BB Squats:
45x12 x 2 sets

Knees were hurting so I stopped.

They dont really hurt when I do other things like Explosive Jumps and Jump Rope so I did a little of that.

Decided to try Romanian DL since it involves keeping the knees stationary. I did these with dumbells today for a little change and added grip work.

Romanian DL: (with dumbells, each hand)
45sx12, 65sx12, 80sx12, 100sx5

Romanian DL: (one dumbell, both hands gripping)
100x8 x 2 sets

Then I decided to work on some core work since I didnt think my knees would cooperate with HIIT today.

Russian Twists: (with dumbell)
10 lbs x 40 reps, 20 lbs x 40 reps, 25 lbs x 40 reps

High Chops/Golf Squat: (dumbell and plates)
10 lbs x 24
25 lb plate x 24
35 lb plate x 12
45 lb plate x 10

Side Bends:
10 lb db x 20
25 lb plate x 20
35 lb plate x 20
45 lb plate x 20
55 lb db x 20
65 lb db x 20

Pretty good workout. Hit my core hard and kept my HR high.

Bode
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Location: California

Re: New Log (mattsxvx) Gets Ripped YUH

#203 Postby Bode » Wed Mar 28, 2012 5:38 pm

Love your journal man! Keep up the awesome work. Definitely going to stealing some stuff from here...

MattSxvx
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Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#204 Postby MattSxvx » Wed Mar 28, 2012 10:30 pm

Bode wrote:Love your journal man! Keep up the awesome work. Definitely going to stealing some stuff from here...



Sweet. Hit me up if you have any questions.

Bode
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Location: California

Re: New Log (mattsxvx) Gets Ripped YUH

#205 Postby Bode » Thu Mar 29, 2012 5:02 pm

Will do! I just did 30 minutes HIIT at a 10 degree inclined and it kicked my ass - stole the idea from your journal and it was definitely worth it.

MattSxvx
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Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#206 Postby MattSxvx » Thu Mar 29, 2012 7:42 pm

I love it man. It will kick your ass really quick! Keep it up 2-3 times a week!

MattSxvx
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Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#207 Postby MattSxvx » Sat Mar 31, 2012 2:09 am

Havent been able to do cardio the last three days due to my knees. It hurts to just walk at some points.

Did a really brief chest workout tonight when I got off from my shift.

Incline BB Press:
45x12, 95x12, 135x12, 145x10, 165x3 (no spotter, could have done more)

Flat DB Press:
25sx12, 40sx12 (had to stop due to shoulder pain again)

I hope this gets better soon.

Incline DB Press:
25sx12, 40sx12, 50sx8 (chest was so whooped)

Incline DB Fly's: (FST-7)
15sx15 x 6 sets, last set upped to 20sx12

These were tearing my chest up. Going to try all 20's next time.

I hope these injuries heal up soon. They are holding me back.

MattSxvx
Gorilla
Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#208 Postby MattSxvx » Sat Mar 31, 2012 3:35 pm

202.6 this morning

This was after 4 servinga of oatmeal before bed and no BM.

Going to try to do some cardio/weights today if my knees cooperate.

MattSxvx
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Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#209 Postby MattSxvx » Sat Mar 31, 2012 7:15 pm

Signed up for a new gym today. Very happy about this. A lot of huge powerlifters and bodybuilders in there. Hopefully it keeps me motivated instead of vice versa. Today it helped.

5 min warm up run (knees felt decent)

Stretch

Bent Over BB Rows:
45x12, 135x12, 155x8, 185x5, 135x10, 45x12

Super Wide Lat Pulldowns:
60x12, 105x12, 135x10, 120x12

One Arm DB Row: (reps per side)
35x12, 50x12, 70x12, 90x6

Dumbell Pullovers: (FST-7)
35 lb db x 7 sets of 15 reps (+5 lbs from last week)

Oh man I barely made it through those. My mind was telling me to stop and drop the weight lower but I said no and powered through. Felt so good after.

DB Russian Twists:
15x40, 25x40, 35x40

Felt pretty damn strong today.

MattSxvx
Gorilla
Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#210 Postby MattSxvx » Mon Apr 02, 2012 5:27 pm

Had kind of a cruddy workout. My nutrition was bad yesterday and I felt bloated. Plus I was with a friend who has never lifter before and took him through my workout. My rest periods were a lot leas than normal as we were just swapping back and forth so they were around 30-45 seconds rather than my normal 1 minute and 2 minutes for heavy sets.

5 min warm up jog

Stretch

BB Smith Squats: (just to see how my knees felt, decent but far from 100%)
135x12, 225x12, 315x12

Seated DB Shoulder Press:
15sx12, 40sx12, 65sx6, 55sx10 (eh, first was to show friend form)

Front Plate Raises:
25x12, 45x8, 45x8

Bent Over DB Lateral Raises:
10sx15, 15sx15, 20sx13

DB Shrugs:
50sx12, 70sx12, 90sx12, 100sx12

Rear Pec Dec:
60x12, 75x12, 90x12

DB Lateral Raises: (FST-7)
12.5sx15 x 3 sets, lowered to 10sx15 for last 4 sets

I mean it wasnt a bad workout but I wasnt 100% on my game.

I am still very sore from chest and back day.


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