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

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MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#166 Postby MattSxvx » Sat Mar 03, 2012 5:18 pm

Image

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.

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Re: New Log (mattsxvx) IF + Treesize's 5x5

#167 Postby jungleinthefrunk » Sat Mar 03, 2012 5:28 pm

I want pics of arms!!
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MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#168 Postby MattSxvx » Mon Mar 05, 2012 10:04 pm

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.

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Derek
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#169 Postby Derek » Mon Mar 05, 2012 10:08 pm

Awesome job man! Keep it gentle and you'll be tearin it up in no time!
Check out our nutrition and training blog, http://veganmuscleandfitness.com

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Re: New Log (mattsxvx) IF + Treesize's 5x5

#170 Postby MattSxvx » Tue Mar 06, 2012 4:44 pm

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

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#171 Postby MattSxvx » Wed Mar 07, 2012 4:01 pm

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

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jungleinthefrunk
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#172 Postby jungleinthefrunk » Wed Mar 07, 2012 7:59 pm

How do you know you did 3700 jump ropes? i cant count that high.
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MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#173 Postby MattSxvx » Wed Mar 07, 2012 9:24 pm

I count in sets of ten. 370 reps, 10 sets.

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jungleinthefrunk
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New Log (mattsxvx) IF + Treesize's 5x5

#174 Postby jungleinthefrunk » Wed Mar 07, 2012 9:28 pm

Ha I can barely get to 12 without getting confused!


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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#175 Postby MattSxvx » Thu Mar 08, 2012 6:14 am

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.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#176 Postby MattSxvx » Thu Mar 08, 2012 6:02 pm

Day off from weights today.

5 minute warm up run

3800 jump ropes (10 sets of 380, 1 min rest between)

Man I went all out on these today. I wonder how many I can get up to?

I timed my last set of 380 jump ropes at 2 minutes and 20 seconds. I am sure I am much faster if I would have timed my first set.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#177 Postby MattSxvx » Sat Mar 10, 2012 2:25 am

Quick little light workout today. Didnt have time for cardio before work.

5 min warm up run

Bicycle Kicks:
3 sets of 50 reps (25 each side)

Incline BB Bench Press:
45x15, 95x12, 115x12, 135x12

Flat DB Bench Press:
25sx12, 40sx12, 50sx10 (stopped due to left shoulder pain)

Pec Deck:
70x12, 100x12, 130x12

Standing DB Calf Raise: (on edge of box)
27.5sx12, 35sx12, 50sx12, 70sx12

Calf Raise on Leg Press:
315x12, 405x12, 495x12

Just an easy workout. Hoping this pain in my left shoulder goes away before next week because I start going heavy again.

Image

I like this look hah. Keep the results coming!

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#178 Postby MattSxvx » Sun Mar 11, 2012 12:37 am

Really light and pretty easy workout today.

Russian Twists:
BWx50, 10 lb plate x 50 x 2 sets

Planks:
3 sets of 1 minute, 1 min rest inbetween

Wide Grip Lat Pulldowns:
76x12, 101x12, 126x12

BB Bent Over Rows:
45x12, 95x12, 95x12 (pronated grip)

One Arm DB Rows: (each side)
25x12, 35x12, 45x12

DB pullovers:
20x15, 25x15, 30x15

No time for cardio again today because I forgot my boots at home and had to go all the way back across town to get them before work.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#179 Postby MattSxvx » Mon Mar 12, 2012 7:25 pm

Took sunday off. Didnt feel very good during my workout on saturday. Felt really dizzy the whole time. My water intake has been low and I felt like I was coming down with something. Woke up the next morning with a URI. Pretty minor but annoying stuffed up nose and sinuses. So I took Sunday off completely from the gym and slept like 9 hours before work.

BACK TO HEAVY/INTENSE WORKOUTS TODAY:

Squats: (had to do smith because of dumbasses, no belts or anything)
135x12, 225x12, 315x12, 365x8 (all to parallel, felt really strong today, probably because of that light recovery week)

DB Walking Lunges:
25sx16, 45sx14, 60sx10

Romanian Deadlifts: (raw, no belts, gloves, chalk, etc)
45x12, 135x12, 275x7 (4 rest pause 3), 225x12 (6 rest pause 6) (I am sick and tired of all of the barbells in this gym being bent as hell)

Machine Leg Extension: (higher reps and less weight)
70x15, 100x15, 145x15

Seated Leg Curls: (I hate these, I wish this gym had a lying one)
85x12, 115x12, 145x12

Standing DB Calf Raises: (on edge of box)
35sx12, 55sx12, 75sx12

Seated Calf Raises: (on leg press)
315x12, 495x12, 675x12, 855x12

That recovery week really helped it seems.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#180 Postby MattSxvx » Tue Mar 13, 2012 8:43 pm

Good shoulder workout today:

DB Seated Shoulder Press:
25sx12, 50sx12, 65sx7 failure on 8

Front Plate Raises:
35x12, 35x12, 45x8

Bent Over Rear Lateral DB Raises:
10sx15 x 3 sets

Reverse Pec Dec:
70x12, 85x12, 100x8

Side DB Raises:
10sx15. 12.5sx15, 15sx10

DB Shrugs:
40sx12, 65sx12, 90sx12, 110sx10 (6 rest pause 4)

Going to go back and hit cardio later.


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