MattSxvx Posted March 8, 2012 Author Share Posted March 8, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 10, 2012 Author Share Posted March 10, 2012 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. http://img.photobucket.com/albums/v89/timeimperfectxxx/d7f1d9ef.jpg I like this look hah. Keep the results coming! Link to comment Share on other sites More sharing options...
MattSxvx Posted March 11, 2012 Author Share Posted March 11, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 13, 2012 Author Share Posted March 13, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 14, 2012 Author Share Posted March 14, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 14, 2012 Author Share Posted March 14, 2012 Arms today. Hanging Leg Raises:3 sets of 15 (way easier this time) Alternating DB Curls:20sx12, 35sx12, 40sx7 (fail on EZ BB Curls:40x15, 60x15, 75x6 High Cable Curls: (one arm at a time)20x12, 40x12, 50x10 Decline Close Grip Bench:45x12, 95x12, 135x12, 155x4 (failllll) BW Dips:8, 7, 8 (higher than last week) Rope Pushdowns:40x12, 60x12, 80x8 (tris were dead already) Wrist Curls:40x20, 50x12 drop 30x16 drop 20x20 Link to comment Share on other sites More sharing options...
MattSxvx Posted March 17, 2012 Author Share Posted March 17, 2012 I have really been lacking motivation as of late. I just feel bleh. My nutrition hasnt been on point at all lately either. Got back on track with that today. Chest ad HIIT today. Incline BB Bench:45x12, 115x12, 135x12, 155x6 (no spotter, would have tried more) DB Flat Press:25sx12, 50sx12, 60sx6 (ouch, reallt bad pain im left shoulder on the last two sets, same as last week...) Switched to DB Incline to see how it felt and it hurt but not nearly as bad as the flat press. 5 min warm up run Incline DB Press:35sx12, 50sx12, 70sx6 (pain) Pec Dec:70x12, 130x12, 160x11 Standing DB Calf Raise On Box:27.5sx12, 55sx12, 80sx12 Seated Calf Raises:90x12, 135x12, 180x12 Bicycle Kicks:3 sets of 50 15 minutes of HIIT followed by 5 minute jog. Went so hard on my sprints tonight that My lips got numb and I got dizzy on my last sprint. Link to comment Share on other sites More sharing options...
robert Posted March 17, 2012 Share Posted March 17, 2012 Yo! Looks like you've been hitting it pretty hard. Hope you have a great weekend. Just emailed you. Box got returned. Will get it back out to you next week. Have a great one! -Robert Link to comment Share on other sites More sharing options...
MattSxvx Posted March 19, 2012 Author Share Posted March 19, 2012 Thanks Robert. It has been a battle. 1 or two steps forward and then it seems a step back. Juggling this and work as my top priorities is tough. Back day. 6 minute warm up run Wide Grip Lat Pulldowns: (strict form)76x12, 126x12, 136x8 Bent Over BB Rows: 45x12, 135x9 x 2 sets (all underhand grip) I feel like the barbell I did these on was much heavier than 45 lbs. It looked longer and felt heavier than the others in my work gym. One Arm DB Row: (each side)25x12, 45x12, 55x12 Dumbell Pullovers: (FST-7)25x15 x 7 sets with only 30 secs rest between each set These were pretty intense near set 5-7. My chest, lats, traps, and tri's were bulging by the end though. Planks:3 sets of 1 minute Russian Twists:10 lb plate x 40 reps x 2 sets, 25 lb plate x 40 reps I am looking forward to some of the FST-7 excercises this week now after my first one today. Going to get my cardio in a little later. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 19, 2012 Author Share Posted March 19, 2012 It is my favorite day of the week. No, not monday, it's LEG DAY. Just ate my preworkout meal of chili with toasted lavaash wraps and black chai tea. Link to comment Share on other sites More sharing options...
vegansludge Posted March 19, 2012 Share Posted March 19, 2012 It is my favorite day of the week. No, not monday, it's LEG DAY. Today, I tweeted (yes, I have a twitter - I bought into that hype): "Fuck bench press Mondays. Start my week with squats erry week." Glad to see you are also on the same page. Hope the session is/was solid. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 19, 2012 Author Share Posted March 19, 2012 Well I wish it was as well. It did not go so well. I had a nagging pain in my right knee all week that I mostly noticed while going down stairs. Well it turned out to be a big deal today at the gym. Legs felt extremely weak and had sharp pains in the distal right knee. I feel like I am just falling apart. 5 min warm up run Stretch BB Freeweight Squats:45x12, 135x12, 225x12, 275x5 x 2 sets (weak and painful on all) DB Lunges:30sx12 (this was where the pain was too much and made the judgement call to back off) So I switched over to Shoulders for the day.... DB Shoulder Press:25sx12, 50sx12, 60sx9 Plate Front Raises:35x12, 35x12, 45x9 Bent Over Rear Lateral DB Raises:10sx15, 10sx15, 12.5sx15 Rear Pec Dec:70x12, 85x9 (weak and sore on these since I killed my back the day before so i backed off) DB Shrugs:40sx12, 65sx12, 90sx12, 110sx8 Standing Lateral DB Raises: (FST-7)10sx15, 10sx15, 10sx15, 10sx15, 7.5sx15, 7.5sx15, 10sx15 10 minutes HIIT 30 minutes of shooting baskets in the heat So yah FST-7 kind of sucks while you are doing them but I can feel it working. My shoulders and traps felt so swollen right after. Comeon muscle fascia, stretch! Link to comment Share on other sites More sharing options...
MattSxvx Posted March 20, 2012 Author Share Posted March 20, 2012 Arms today. 5 min warm up run Stretch Standing Alt DB Curls:20sx12, 30sx12, 40sx10 BW Dips:9, 9, 10 Stading Cable Curls: (high pulleys)20sx12, 40sx12, 60sx10 EZ Bar Curls: (FST-7)30x15 x 7 sets Flat Close Grip Bench: (kept it light due to shoulder)45x12, 65x12, 95x12 Rope Tri Pushdowns: (FST-7)40x15 x 5 sets, last sets lowered to 30x15 BB Wrist Curls: (FST-7)20x15 x 2 sets, raised weigh to 30x15 for last 5 sets Roman Chair Leg Raises:3 sets of 15 reps Cardio at work before shift tonight. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 22, 2012 Author Share Posted March 22, 2012 2 mile run through downtown. Not even tired. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 22, 2012 Author Share Posted March 22, 2012 So I took a few hours out of my day last night to come up with a food template for myself. I really want to get into the mid to low 190's. The lowest I have been was a few weeks ago at 202 and I felt great. This morning I was 206. I am sure this is due to my diet and lack of cardio sessions on my part. I think the last time I was under 200 pounds was probably 6th grade. Twenty min walk/jog when I woke up Chest today: Jump rope warm up stretch Incline BB Bench:45x12, 115x12, 135x12, 155x7 (felt like I had more in the tank, but alas no spotter) Incline DB Press: (no flat press this week, due to shoulder)25sx12, 50sx12, 70sx8 (again felt like I had more but no spotter) Pec Dec: (FST-7)110x15, 110x15, 110x15, 100x15, 85x15, 85x15, 95x15 Standing DB Calf Raises: (on edge of box)30sx12, 60sx12, 80sx12 Calf Raises: (leg press)225x12, 405x12, 585x12, 765x12, 225x38 Bicycle Kicks:3 sets of 50 (these are really easy now, still a decemt burn in my belly) Weighted Russian Twists: (dumbell)10x40, 20x40, 30x30 (lost my balance on that set) 3 minutes of row machine 3 minutes of jacobs ladder all out as fast as possible All in all a good workout day. Here is the nutrition plan/schedule I came up with. Feel free to add comments and suggestions. 6-8 hours of sleep 20 minutes steady state cardio Breakfast:2 oranges2 packets of organic oatmeal4 oz soy milk, unsweetened2 scoops raw protein12 oz soy milk unsweetened Lifting at Gym followed by cardio, be it HIIT, Jump Rope, or Steady State Post-Workout Meal:2 apples, golden delicious12 oz soy milk, unsweetened2 scoops raw protein2 servings vegan chili Meal 3:1 block lite firm tofu1 bell pepper1 bag of broccoli florets1 sweet potato Meal 4:1 block lite firm tofu1 bell pepper1 bag of green beans with almonds1 sweet potato Meal 5:1 haas avocado1 bag of green beans with almonds1 can of black beansMixed greens I really want to get serious about losing this body fat percentage. I have hit this wall 2-3 times before. Well, this weight anyway. Total Calories: 3258 kcalMacros: (51% C, 28% P, 21% F)Fat: 81gSat Fat: 7gSodium: 2263 mgCarbs: 433gFiber: 113gSugars: 154gProtein: 241g I just want something to keep me on track and sort of force me into eating well hah. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 23, 2012 Author Share Posted March 23, 2012 Stuck to my nutrition plan spot on yesterday. That was a good feeling. So far my first two meals are spot on as well. 5 min warm up run Stretch Super Wide Grip Lat Pulldowns: (extra long and sharper angle bar, these were way harder than normal wide grip lat pulldowns!)85x12, 115x12, 100x12 Barbell Bent Over Rows:45x12, 45x12, 95x12, 135x12 Dumbell Pullovers: (FST-7)30x15 x 7 sets Dumbell Russian Twists:10x40, 20x40, 30x22 Planks:3 x 1 minute each 5 min walk 5 min jacobs ladder 10 minutes HIIT sprints 10 minutes treadmill at incline of 15 degrees jogging at 4.5-5.5 mph uphill and then slowed down to a 2 mph walk intervals Not a bad workout. Link to comment Share on other sites More sharing options...
Malinda Posted March 23, 2012 Share Posted March 23, 2012 Your food plan looks delicious, balanced, and cheap. Vegan win. Are you getting any flax/walnuts/omega somehow? Link to comment Share on other sites More sharing options...
MattSxvx Posted March 23, 2012 Author Share Posted March 23, 2012 Not right now. Most of my fat intake is coming from avocado and soy milk and tofu, but i will probably eat some walnuts, pistachios, or almond butter on my cheat day. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 24, 2012 Author Share Posted March 24, 2012 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. 7 40 yard dashes all out 1 120 yard dash 2 lengths of high knees 2 criss cross 2 laps around at a jog I going to be utilizing this a lot more. To look like an athlete you have to train like one. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 27, 2012 Author Share Posted March 27, 2012 Today was supposed to be leg day but since I am still attempting to heal my knees a little bit I skipped my favorite workout day of the week and did Shoulders today instead. 5 min warm up run Stretch Seated DB Press:25sx12, 55sx12, 65sx6 and then 40sx12 with only 20 secs rest Front Plate Raises:35x12, 45x8, 45x8 (barely got that last whole set in) Bent Over Rear DB Raises:10sx15, 12.5sx15, 15sx15, 17.5sx15 DB Shrugs:40sx12, 60sx12, 80sx12, 105sx12 Rear Pec Dec: (was doing the wrong grip before, fixed tonight)55x12, 70x12, 80x12 DB Lateral Raises: (FST-7)7 sets of 10sx15 reps These suck so much but I feel so awesome at the end. Improvement already from last week where I had to drop the weight down to 7.5 lb dumbells. I barely made it through with the 10's tonight. 15 minutes HIIT 15 degree incline on treadmill with runs at 5 to 7 mph and then back down to walk at 2 mph I looked like I jumped out of a pool when this was finished. Link to comment Share on other sites More sharing options...
MattSxvx Posted March 27, 2012 Author Share Posted March 27, 2012 (edited) 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 repsBW + 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. Edited March 28, 2012 by MattSxvx Link to comment Share on other sites More sharing options...
MattSxvx Posted March 28, 2012 Author Share Posted March 28, 2012 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. Link to comment Share on other sites More sharing options...
Derek Posted March 28, 2012 Share Posted March 28, 2012 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! Link to comment Share on other sites More sharing options...
Derek Posted March 28, 2012 Share Posted March 28, 2012 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! Link to comment Share on other sites More sharing options...
MattSxvx Posted March 28, 2012 Author Share Posted March 28, 2012 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. Link to comment Share on other sites More sharing options...
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