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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Wed Apr 04, 2012 8:51 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Arms with my friend.

5 min jog

Stretch

Standing Alt Db Curls:
25sx12, 35sx12, 40sx9

Bodyweight Dips:
8, +25 lb plate x 5 x 2 sets, +45 lb plate x 2 x 2 sets

High Pulley Cable Curls: (per each arm)
20sx12, 30sx12, 40sx12, 60sx8, 70sx5

Decline Close Grip Bench:
45x12, 95x12, 135x12, 155x5

EZ Bar Curls: (fst-7):
40 lb bb x 7 sets of 15 reps (+5 lbs, agony)

Tricep Rope Pushdowns: (fst-7)
45 lbs x 5 sets of 15, lowered to 35 for last 2 sets

Wrist Curls: (fst-7)
8 sets of 30 lb bb x 15 reps

Accidentally did one extra set. The last was done at 15-20 sec intervals instead of 30.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Wed Apr 04, 2012 3:39 pm 
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Manatee
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Joined: Sun Jul 12, 2009 8:12 pm
Posts: 229
Location: Richmond VA
Nice job on the 45lb dips man! you'll catch me at this rate, I struggle with dips! Make sure you ice your knee/shoulder after even remotely working them - injuries suck! And training pictures?

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu Apr 05, 2012 5:54 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Had a decent chest workout this morning. Completely different time from when I usually workout, but may become the norm now that I am at a mostly 24 hour gym.

A little bit of jump rope

Trx stretches

Stretching

Incline BB Press:
45x12, 140x12, 155x6, 160x4

I am always afraid to go all out on BB press when I dont have a spotter. Still had gas in the tank.

Incline DB Press:
25sx12, 40sx12, 60sx10 (whoops, lost my balance), 75sx5, 65sx8

The dude that was working at the gym kept talking to me the whole time I was working out. Kind of threw me off a little bit.

8 BW dips

Pec Dec: (fst-7)
110x15, 110x15, 110x15, 110x11 (fail), 95x15, 95x15, 95x15

Holy shit these were agonizing today.

DB Russian Twists:
20x40 reps, 30x40 reps

Bicycle Kicks:
3 sets of 50

Side Raises:
25 lb plate x 24, 45 lb plate x 24

I think I did 5-6 sets of 100 jump ropes as fast as possible.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu Apr 05, 2012 12:15 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
10 mins after my FST-7 pec dec

Image

Back

Image


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu Apr 05, 2012 9:16 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Killed a back workout today with my friend.

I did chest this morning before I went to bed and was just going to try cardio tonight if he wasnt going to be able to workout, but he showed up and wanted to move some weights around, so we did.

I took two servinga of Vega Preworkout 10-15 minutes prior and man it makes such a big difference.

Lots of jump ropes to warm up

Stretch

BB Bent Over Rows:
45x12, 45x12, 95x12, 140x12, 190x5, 135x12 (first two were to teach him form)

Super Wide Lat Pulldowns:
60x12, 90x12, 120x12, 135x10

One Arm DB Rows: (each arm)
30x12, 50x12, 70x12, 90x6, 100x4

Dumbell Pullovers: (fst-7)
40x15, 40x15, 40x15, 40x15, 35x15, 35x15, 35x15 (+5 lbs on first 4 sets)

Box jumps

One legged box jumps

Speed ropes

Broad jumps


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Fri Apr 06, 2012 4:59 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
330 AM cardio session.

Basically just practiced double under jump ropes for an hour. They are so damn difficult. I have welts all over my arms and legs but I got quite a bit better at them. I could do one when I started and finished doing 6 consecutively.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Fri Apr 06, 2012 4:50 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Abs plus more jump rope with my friend again today.

Jump rope, practices doubles and side swings

Russian twists:
12.5 x 40, 30 x 40

Bicycle kicks:
1 set of 50

Side raises:
25x24, 45x24, 60x20, 70x20, 80x20

Hyperextensions:
12, 25 lb plate x 12, 12, 25 lb plate x 12

One arm sumo DL to front raise to one arm push press:
25x12, 42.5x12

One arm sumo DL to Front raise only:
60x10, 80x10

I wasnt going to do any weights today but he really wanted to hit some abs and core strengthening since he never has before.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Sun Apr 08, 2012 9:38 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Shoulders with my friend.

Jump rope warm up

Stretch

Seated DB Shoulder Press:
20sx12, 35sx12, 50sx12, 65sx8 (failure, may have hurt left shoulder....)

Stretched a lot more to make sure I could go on.

Front Plate Raises:
25x12, 45x9 x 2 sets

Bent Over Rear DB raises:
7.5sx15, 12.5sx15, 15sx15, 17.5sx15

DB Shrugs:
40sx12, 60sx12, 80sx12, 110sx9

DB Lateral Raises: (fst-7)
7 sets of 12.5sx15 reps

Hour of jump rope/goofing off doing tricks

I managed to do a triple under jump, criss cross, and other fun tricks.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Sun Apr 08, 2012 2:49 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Nice workouts going on Matt, what's up with the 3.30am cardio session ?!

Shift worker?

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Sun Apr 08, 2012 4:40 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Yep i am a night shifter as of a month ago


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Sun Apr 08, 2012 7:31 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Do you find that kind of work has any negative effect(s) on your recovery abilities?

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Sun Apr 08, 2012 9:37 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
It is not as bad now that I work 12 hour shifts. When I worked 24 it was absolutely holding me back.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Mon Apr 09, 2012 9:11 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Did some solo arms today.

Jump rope for 10 mins

Stretch

Standing Alt. DB Curls:
22.5sx12, 30sx12, 40sx12, 42.5sx2

Dips:
BWx9, +25 lb plate x 6, +45 lb plate x 4, BWx9, +25 lb plate x 6

Went up by one rep on the 25 lb set, and two reps on the 45 lb plate set from last week.

Standing High Pulley Cable Curls: (per each arm)
25x12, 45x12, 75x4

Flat Neutral Close Grip DB Tricep Press: (palms facing each other)
30sx12, 35sx12, 40sx12, 47.5sx12

Had to do these because both decline benches were being used. These actually felt pretty awesome and didnt bother my shoulder at all.

EZ BB Curls: (FST-7)
7 sets of 40 lbs for 15 reps, only 30 seconds recovery between sets and stretching/flexing during "recovery"

Same weight as last week. Going to up to a straight 45 lb bar since the EZ BBells only go in increments of 10. Jumping that high on FST-7 sets is impossible.

Tri Rope Pushdowns: (FST-7)
7 sets of 45 lbs x 15 reps, same as above

Actually made it all 7 sets without lowering weight on these unlike last week.

Wrist Curls: (FST-7)
40 lb EZ BB x 4 sets of 15, then lowered to 30 lb EZ BB for last 3 sets of 15

+10 lbs on first 4 sets from last week.

About 10 minutes of jump rope after.

Going back for more tonight with my friend for some box jumps and jump rope.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Tue Apr 10, 2012 3:04 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Went back for more pain tonight.

Lots of jump ropes/box jumps and goofing working on tricks waiting on my friend to get his ass to the gym.

We did a whole bunch of abdominal excercises. So many different ones I can barely remember.

Then I tried to see how many speed rope jumps I could do in 30 seconds. Well, I was so tired I couldn't even make it 30 seconds at maximum speed but my pace was about 120-130 in 30 seconds. I believe the world record is 162 in that time.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Tue Apr 10, 2012 3:05 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Went back for more pain tonight.

Lots of jump ropes/box jumps and goofing working on tricks waiting on my friend to get his ass to the gym.

We did a whole bunch of abdominal excercises. So many different ones I can barely remember.

Then I tried to see how many speed rope jumps I could do in 30 seconds. Well, I was so tired I couldn't even make it 30 seconds at maximum speed but my pace was about 120-130 in 30 seconds. I believe the world record is 162 in that time.


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