jungleinthefrunk Posted February 25, 2012 Share Posted February 25, 2012 Jesus i cant picture holding dumbbells that heavy. Badass. Did holding the plate overhead hurt your elbow tho? Link to comment Share on other sites More sharing options...
MattSxvx Posted February 25, 2012 Author Share Posted February 25, 2012 Nope because i dont lock out my arms i keep them bent a little bit. Those sumo deadlifts were fun. They would be a lot easier if the grips werent so sharp on the heavier dumbells. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted February 25, 2012 Share Posted February 25, 2012 i cant picture the one armed sumos... Link to comment Share on other sites More sharing options...
MattSxvx Posted February 25, 2012 Author Share Posted February 25, 2012 http://shop4life.dk/Resources/Files/Products/427.jpg?width=200&height=200&color=ffffff&reflect=40 Just with a dumbell instead. Dumbell in between your legs and grip, bring it up, lock out, bring it back down and switch arms. Link to comment Share on other sites More sharing options...
MattSxvx Posted February 26, 2012 Author Share Posted February 26, 2012 Had a great day. Went for an hour long bike ride, just a leisurely pace throughout downtown. Tried to find an open field or stadium to do some stairs and sprints but all were locked up. Then I went to a gym up here with a free pass because my normal gym is closed on sundays. 620 jump ropes to warm up Incline DB Press:30sx12, 45sx12, 55sx12, 65sx8 (no spotter, would have gone for more) DB Bent Over Rows:20sx12, 35sx12, 55sx12, 65sx12, 80sx12 (killed these today, no rest pauses needed, huge strength increase from 6 days ago) DB Cleans: 25sx12, 40sx12, 55sx4 (legs were beat from yesterday, uncomfortable feeling in my left shoulder) Incline DB Flys: 20sx12, 30sx12, 40sx12, 50sx8 (no spotter....) with 5 second holds at bottom: 20sx6, 20sx8 with 10 second holds at bottom: 20sx4 Overall a great workout. Lega were way too tender for the cleans. Didnt do my normal jump ropes at the end because I rode my bike earlier. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted February 26, 2012 Share Posted February 26, 2012 wow! Link to comment Share on other sites More sharing options...
Derek Posted February 27, 2012 Share Posted February 27, 2012 Nice job man, those rows are getting up there! Sounds like you're doing the work on your chest too... just be careful on that shoulder! Link to comment Share on other sites More sharing options...
MattSxvx Posted February 27, 2012 Author Share Posted February 27, 2012 Those flys were tearing my chest to shreds. Loved it. Link to comment Share on other sites More sharing options...
MattSxvx Posted February 27, 2012 Author Share Posted February 27, 2012 Holy cow my chest is so sore today, along with my damn legs. Decided to see how my elbow was doing and did slme bi/tri stuff. Suprisingly had no pain so kept at it. Pretty much the same workout as my last day but added one rep each to the giant sets at the end. 3200 jump ropes Link to comment Share on other sites More sharing options...
TallCanz Posted February 28, 2012 Share Posted February 28, 2012 I took your advice and came to check this place out. Thanks for the heads up! Link to comment Share on other sites More sharing options...
MattSxvx Posted February 28, 2012 Author Share Posted February 28, 2012 Yes! Post up those numbers! Link to comment Share on other sites More sharing options...
MattSxvx Posted February 29, 2012 Author Share Posted February 29, 2012 Workout from yesterday: Core/Abs Bench Leg Raises:3x10 at bw 30 sec hold with 20 lb db 10 lb dumbell in between feet2x10 Weighted Chops:20x20, 25x20, 30x16, 35x14 Side Bends:25x20, 45x20, 45x20 45 in one hand, 25 in other, bend all the all the way til plate touches ground and back up3x20 reps Supine weighter torso twists:45 lb plate x 4 sets of 10 reps 200 crunches in a row 3300 jump ropes Link to comment Share on other sites More sharing options...
MattSxvx Posted March 1, 2012 Author Share Posted March 1, 2012 Ouchhhhh my core and flanks are so sore. Oh well needed to train today. My nutrition has been bleh the last two days while trying to adjust to this night shift schedule in comparison to how good it has been the two weeks prior. I had zero caffeine today which is abnormal for me, and no preworkout caffeine which is something I use pretty much all the time. Even without it I shattered some personal bests today on my deadlifts. BB Deadlifts: (raw, no gloves, wraps, chalk, belts, suits, etc)135x12, 225x12, 275x12, 315x7 (two short rest pauses) Felt my sore core on every lift of these. Ripped my right hand open on the last set. Worth it. Pullovers:45 lb plate 2x15, 50 lb DB 1x8, 35 lb DB 1x10 with holds at bottom DB Shoulder Press:22.5sx12, 35sx12, 45sx12, 55sx8 Not happy with these. I ran out of steam after the first two excercises. My hand was not really letting my grip the db's correctly. Called it a night and didnt do chins or pulldowns. Link to comment Share on other sites More sharing options...
TallCanz Posted March 1, 2012 Share Posted March 1, 2012 Ripping your hand open during deadlifts is a potentially infectious badge of honor. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 2, 2012 Author Share Posted March 2, 2012 The wear and tear of this workout plan is catching up with me. BB Squats: (had to do smith today because some "trainer" and his client were curling in the god damn squat rack) (no belts or anything)135x12, 225x12, 275x12, 315x6 (serious pain in my left knee radiating up my quad so I quit these for the day) DB Incline Press:25sx12, 35sx12, 50sx12, 70sx12 (one rest pause, barellllyyy got this) BB Bent Over Rows: (close feet)45x15, 65x12, 85x12, 105x12, 125x12, 165x6 drop 145x4 drop 125x4 drop 105x4 drop 85x6 drop 65x8 drop 45x10 (huge drop set) DB Shrugs:40sx12, 65sx12, 90sx12, 105sx12 (one rp), 110sx8 Incline DB Flys:20sx12, 30sx12, 40sx12 20sx10 with 2-3 sec hold at bottom 20sx4 with 10 sec hold at bottom x 2 sets 3500 jump ropes I am kind of looking forward to going back to a split routine next week because I am starting to get pains in my joints. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 3, 2012 Author Share Posted March 3, 2012 http://img.photobucket.com/albums/v89/timeimperfectxxx/c1be7e57.jpg Havent even worked out my legs at all in over two days. I was actually working out my arms today during this. Did those giant arm sets again today: Skullcrushers, Standing Curls, Wrist Curls (all with EZ bar) 30 lb x 27 reps each with no rest on all sets 40 lb x 20 reps each 50 lb x 15 reps 60 lb x 10 reps Standing Two Arms Cable Curls:20sx12, 30sx12, 40sx12, 50sx8, 60sx6 Tri Pushdown Machine:40x20, 85x12, 100x12, 130x8 Only had 40 minutes to workout today so I made the most of it. That last set of tri pushdowns pretty much had no rest inbetween due to running out of time. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted March 3, 2012 Share Posted March 3, 2012 I want pics of arms!! Link to comment Share on other sites More sharing options...
MattSxvx Posted March 6, 2012 Author Share Posted March 6, 2012 Did a 15 minute ab workout before work last night. Today I switched back over to a split routine! Excited for this as my joints were injured and angry at me these last two weeks. This whole week is going to be a "light week" in order to let my body recover after 10 weeks of intense full body strength training. Today was LEGS DAY! My personal favorite. I really find it hard to not go all out when I am working out. I found myself consciously having to remind myself that this is a recovery week. After two weeks FST-7 will be added in as well. Barbell Squats:45x12, 135x12, 185x12, 225x12 Walking Dumbell Lunges:25sx12, 35sx12, 45sx12 Leg Extensions:55x15, 85x15, 115x15, 145x15 Standing Leg Curl Machine: (no lying one in gym)35x12, 65x12, 100x12 (whole stack haha, too easy) Romanian Deadlifts: (thick bar tonight, also bent as hell and hard to keep a grip on)45x12, 135x12, 185x12, 225x4 (couldnt grip due to how bent the bar was, needed to back off anyways) Standing Dumbell Calf Raises:30sx15, 40sx12, 50sx12, 70sx12, 90sx12 (all really easy) Seated Calf Raises:315x12, 315x12, 315x12 (had to work in with another dude so kept it on this light ass weight) 3700 jump ropes Really easy workout. Link to comment Share on other sites More sharing options...
Derek Posted March 6, 2012 Share Posted March 6, 2012 Awesome job man! Keep it gentle and you'll be tearin it up in no time! Link to comment Share on other sites More sharing options...
MattSxvx Posted March 6, 2012 Author Share Posted March 6, 2012 Just a light and easy as pie shoulder workout today. Db Shoulder Press:25sx12, 35sx12, 45sx12 Plate Front Raises:25x12, 25x12, 35x12 Bent Over Lateral Raises:10sx15, 10sx15, 10sx15 Rear Pec Dec:55x12, 70x12, 85x12 Db Shrugs:40sx12, 60sx12, 80sx12 Standing Lateral Raises:5sx15, 10sx15, 12.5sx15 Link to comment Share on other sites More sharing options...
MattSxvx Posted March 7, 2012 Author Share Posted March 7, 2012 Still keeping it light on arms day, which is killing meeeee on the inside. 5 min warm up run Roman Chair Leg Raises:4 sets of 15 (last set was tough) Alt DB Curls:25sx12, 30sx12, 35sx12 Standing High Cable Curls: (each side/arm)20x12, 40x12, 50x12 EZ BB Curls:30x15, 50x15, 60x15 (little hard) Decline Close Grip Bench:45x15, 95x12, 115x12, 135x12 (got tough on last rep) Cable Tri Pulldown: (rope)40x12, 60x12, 80x10 focused on good form BW dips:6, 5, 7, 6 its crazy how little I can do after rather than before other arm excercises Bench Dips:2 sets of 12 17 minutes HIIT:Sprint at 6, 7, 8, 9, 10, 11, 12 mph (treadmill max) for one minute then back down to walking at 2.5 for 30 secs to a minute and a half on the faster ones. 7-8 minutes steady state boxer jog at 4.5 mph Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted March 8, 2012 Share Posted March 8, 2012 How do you know you did 3700 jump ropes? i cant count that high. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 8, 2012 Author Share Posted March 8, 2012 I count in sets of ten. 370 reps, 10 sets. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted March 8, 2012 Share Posted March 8, 2012 Ha I can barely get to 12 without getting confused! ---I am here: http://tapatalk.com/map.php?hs3kjw Link to comment Share on other sites More sharing options...
MattSxvx Posted March 8, 2012 Author Share Posted March 8, 2012 As you can tell from my change in thread name it is time to get serious about cutting now. I want 8% bf! Nutrition, Training, and Sleep will all be on point and priority number one til I get where I want to be. I have been hovering between 202-205 the last two-three weeks now. Link to comment Share on other sites More sharing options...
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