Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: New Log (mattsxvx) Gets Ripped YUH
Put the shoulders to work today.
Jump rope warm up
Stretches
Seated DB Overhead Press:
30sx12, 50sx12, 70sx5, 60sx8
Front Plate Raises:
25x12, 45x9, 45x9
Bent Over Rear Lateral DB Raises:
10sx15, 15sx15, 20sx15
DB Shrugs:
40sx12, 60sx12, 80sx12, 115sx4, 100sx12
DB Lateral Raises: (FST-7)
15sx15 x 4 sets, then 12.5sx15 for last three sets (+2.5 lbs on 4 sets)
Jump rope warm up
Stretches
Seated DB Overhead Press:
30sx12, 50sx12, 70sx5, 60sx8
Front Plate Raises:
25x12, 45x9, 45x9
Bent Over Rear Lateral DB Raises:
10sx15, 15sx15, 20sx15
DB Shrugs:
40sx12, 60sx12, 80sx12, 115sx4, 100sx12
DB Lateral Raises: (FST-7)
15sx15 x 4 sets, then 12.5sx15 for last three sets (+2.5 lbs on 4 sets)
Re: New Log (mattsxvx) Gets Ripped YUH
I can barely walk right now from that leg workout. In a good way though. That last drop set of swuats is the culprit, i am sure of it. Going to head in for arms in a little bit.
Re: New Log (mattsxvx) Gets Ripped YUH
Stretches
Couldnt jump rope due to the fact that I can barely walk/get up off a chair/sit down.
Standing Alt. DB Curls:
25sx12, 30sx12, 40sx12
Hammer Alt. DB Curls:
25sx12, 30sx12, 40sx11
BW Dips:
BWx8, +25x6, +45x5 (could only get half reps on this tonight), BWx9
Standing High Pulley Cable Curls: (per arm)
30x12, 45x12, 75x4 (so tough, was hoping for one more)
Flat Neutral Gri DB Tri Press:
25sx12, 35sx12, 50sx12
Time to up the weight now. Two workouts in a row with 50sx12.
Chin Grip Pulldowns:
60x15, 90x15, 120x15, 4 actual BW chin ups followed immediately by the pulldowns of 150x8
Threw these in since it had been awhile.
Tricep Rope Pushdowns: (FST-7)
7 sets of 50 lbs x 15 reps
Finally got all 7 sets at 50 lbs.
Standing EZ BB Curls: (FST-7)
3 sets of 50 lbs x 15 reps, had to lower to 40 lbs x 15 reps for last 4 sets
Wish they had a 45 lb EZ bar. Using a straight bar hurts my wrists. Ten pounds is such a huge jump for this.
Didnt do wrist curls since my wrists were sore. I think throwing i those chins made me really worn out before I got to my Bicep FST-7 sets but I may keep them in there.
Couldnt jump rope due to the fact that I can barely walk/get up off a chair/sit down.
Standing Alt. DB Curls:
25sx12, 30sx12, 40sx12
Hammer Alt. DB Curls:
25sx12, 30sx12, 40sx11
BW Dips:
BWx8, +25x6, +45x5 (could only get half reps on this tonight), BWx9
Standing High Pulley Cable Curls: (per arm)
30x12, 45x12, 75x4 (so tough, was hoping for one more)
Flat Neutral Gri DB Tri Press:
25sx12, 35sx12, 50sx12
Time to up the weight now. Two workouts in a row with 50sx12.
Chin Grip Pulldowns:
60x15, 90x15, 120x15, 4 actual BW chin ups followed immediately by the pulldowns of 150x8
Threw these in since it had been awhile.
Tricep Rope Pushdowns: (FST-7)
7 sets of 50 lbs x 15 reps
Finally got all 7 sets at 50 lbs.
Standing EZ BB Curls: (FST-7)
3 sets of 50 lbs x 15 reps, had to lower to 40 lbs x 15 reps for last 4 sets
Wish they had a 45 lb EZ bar. Using a straight bar hurts my wrists. Ten pounds is such a huge jump for this.
Didnt do wrist curls since my wrists were sore. I think throwing i those chins made me really worn out before I got to my Bicep FST-7 sets but I may keep them in there.
Re: New Log (mattsxvx) Gets Ripped YUH
Crazy work schedule and hanging with this girl has gotten me off track on sleeping and my dietary habits. Although I think I am getting stronger still.
Chest day.
Warm up
Stretch
Incline BB Freeweight Press:
45x15, 135x12, 155x8, 175x4 (last with a little spotter help)
Incline DB Press: (no spotter)
30sx12, 55sx12, 70sx8 drop 40sx12
Smith Incline BB Press:
135x12, 185x5, 205x3 (first rep all me, second a small amount of help at the top, third rep a lot more help)
BW Dips:
5, 5
Pec Dec Fly's: (FST-7)
4 sets of 110x15 reps, 3 sets of 95x15 reps
I think I am gaining muscle still.

Chest day.
Warm up
Stretch
Incline BB Freeweight Press:
45x15, 135x12, 155x8, 175x4 (last with a little spotter help)
Incline DB Press: (no spotter)
30sx12, 55sx12, 70sx8 drop 40sx12
Smith Incline BB Press:
135x12, 185x5, 205x3 (first rep all me, second a small amount of help at the top, third rep a lot more help)
BW Dips:
5, 5
Pec Dec Fly's: (FST-7)
4 sets of 110x15 reps, 3 sets of 95x15 reps
I think I am gaining muscle still.

Re: New Log (mattsxvx) Gets Ripped YUH
Did some back today.
Jump rope warm up
BB Bent Over Rows:
45x12, 135x12, 160x8, 180x6, 135x12
Neutral Grip Pullups:
4
I should have done these first. The rows wore me out.
Wide Grip Lat Pulldowns:
75x15, 120x12, 135x12, 150x6
One Arm DB Row:
30x12, 50x12, 70x12, 100x5 (+1)
Hammer Strength High Row:
90x12, 180x12, 230x6, 90x25
DB Pullovers: (FST-7)
4 sets of 45 lb db x 15 reps, last three down to 42.5 lb db x 15 reps (+2.5 lbs on first 4 sets)
Jump rope warm up
BB Bent Over Rows:
45x12, 135x12, 160x8, 180x6, 135x12
Neutral Grip Pullups:
4
I should have done these first. The rows wore me out.
Wide Grip Lat Pulldowns:
75x15, 120x12, 135x12, 150x6
One Arm DB Row:
30x12, 50x12, 70x12, 100x5 (+1)
Hammer Strength High Row:
90x12, 180x12, 230x6, 90x25
DB Pullovers: (FST-7)
4 sets of 45 lb db x 15 reps, last three down to 42.5 lb db x 15 reps (+2.5 lbs on first 4 sets)
Re: New Log (mattsxvx) Gets Ripped YUH
Legs today.
Jump rope warm up
Goblet Squats:
40 lb db x 12, 70 x 12
While waiting on a squat rack
Stretches
BB Freeweight Squats:
45x12, 135x12, 225x12, 280x6
Little knee pain hindered me.
DB Romanian Deadlifts: (one in each hand)
40sx12, 70sx12, 100sx8 (+2), 110sx2, 50sx12
Weighted Step Ups:
100 lb BB x 20
Knees were hurting more at this point.
Calf Raises:
135x15, 225x15
Bad pain in my left knee on these so stopped for the day. My legs cant take it anymore.
Jump Rope
Jump rope warm up
Goblet Squats:
40 lb db x 12, 70 x 12
While waiting on a squat rack
Stretches
BB Freeweight Squats:
45x12, 135x12, 225x12, 280x6
Little knee pain hindered me.
DB Romanian Deadlifts: (one in each hand)
40sx12, 70sx12, 100sx8 (+2), 110sx2, 50sx12
Weighted Step Ups:
100 lb BB x 20
Knees were hurting more at this point.
Calf Raises:
135x15, 225x15
Bad pain in my left knee on these so stopped for the day. My legs cant take it anymore.
Jump Rope
Re: New Log (mattsxvx) Gets Ripped YUH
Couldnt sleep today so I went back for a second dose.
BB Raw Deadlifts: (no BS accessories or chalk)
135x12, 225x12, 315x2, 315x3
This was after the leg workout this AM and Romanians the day before so far from my best numbers.
Went on for some shoulders.
Seated DB Shoulder Press:
30sx12, 50sx12, 65sx8
Front Plate Raise:
25x12, 45x10, 45x10 (+1 on both)
Bent Over DB Rear Lat Row:
10sx15, 15sx15, 22.5sx15 (+2.5)
DB Shrugs:
45sx12, 75sx12, 100sx12, 105sx8, 100sx11
DB Side Lateral Raises: (FST-7)
7 sets of 15sx15 reps, 30 secs rest only
Yes! Upped these to staying at 15 lb db's the whole time now.
Not too shabby for no sleep and a second workout of the day. Set some highs.
BB Raw Deadlifts: (no BS accessories or chalk)
135x12, 225x12, 315x2, 315x3
This was after the leg workout this AM and Romanians the day before so far from my best numbers.
Went on for some shoulders.
Seated DB Shoulder Press:
30sx12, 50sx12, 65sx8
Front Plate Raise:
25x12, 45x10, 45x10 (+1 on both)
Bent Over DB Rear Lat Row:
10sx15, 15sx15, 22.5sx15 (+2.5)
DB Shrugs:
45sx12, 75sx12, 100sx12, 105sx8, 100sx11
DB Side Lateral Raises: (FST-7)
7 sets of 15sx15 reps, 30 secs rest only
Yes! Upped these to staying at 15 lb db's the whole time now.
Not too shabby for no sleep and a second workout of the day. Set some highs.
Re: New Log (mattsxvx) Gets Ripped YUH
Arms today.
Jump rope warm up
Stretch
Standing Alt. DB Curls:
25sx16, 35sx12, 42.5sx8
Alt. Hammer Curls:
20sx16, 30sx12, 40sx10
BW Dips:
BWx10, +25 lb plate x 5, BWx12
High Pulley Cable Curls: (per arm)
45x12, 60x8, 75x3
Neutral Grip Flat Bench Tri DB Press:
25sx12, 50sx12, 40sx12
Chin Ups:
4, 4
EZ BB Curls: (FST-7)
3 sets of 50 lbs x 15 reps, last 4 at 40 lbs x 15 reps
Tricep Rope Pushdowns: (FST-7)
7 sets of 55 lbs x 15 reps (+5 lbs)
Whoa! Dont know where that came from.
Wrist Curls:
40 lb BB x 15 reps
My wrist was hurting during these so i stopped.
Jump ropes
Jump rope warm up
Stretch
Standing Alt. DB Curls:
25sx16, 35sx12, 42.5sx8
Alt. Hammer Curls:
20sx16, 30sx12, 40sx10
BW Dips:
BWx10, +25 lb plate x 5, BWx12
High Pulley Cable Curls: (per arm)
45x12, 60x8, 75x3
Neutral Grip Flat Bench Tri DB Press:
25sx12, 50sx12, 40sx12
Chin Ups:
4, 4
EZ BB Curls: (FST-7)
3 sets of 50 lbs x 15 reps, last 4 at 40 lbs x 15 reps
Tricep Rope Pushdowns: (FST-7)
7 sets of 55 lbs x 15 reps (+5 lbs)
Whoa! Dont know where that came from.
Wrist Curls:
40 lb BB x 15 reps
My wrist was hurting during these so i stopped.
Jump ropes
- Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
- Posts: 3900
- Age: 40
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- Location: Christchurch, New Zealand.
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Re: New Log (mattsxvx) Gets Ripped YUH
Great deadlifting Matt, always hard after leg day. Good stuff !!
Re: New Log (mattsxvx) Gets Ripped YUH
Looking solid there man, glad to see you're staying on it!
Check out our nutrition and training blog, http://veganmuscleandfitness.com
Re: New Log (mattsxvx) Gets Ripped YUH
Trying to stay on it. Lots of beans and tofu. The broke mans palate. Havent really been keeping up on the cardio at all but my weight is staying right around 198-200 right now.
- Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
- Posts: 3900
- Age: 40
- Joined: Sat Jan 21, 2012 4:13 am
- Location: Christchurch, New Zealand.
- Contact:
Re: New Log (mattsxvx) Gets Ripped YUH
Chest day again.
Incline BB Bench Press:
45x15, 135x12, 155x6, 175x4, 135x9
Incline DB Bench Press:
30sx12, 50sx12, 70sx8
Dips:
BWx9, x7
Smith Incline Press:
135x13, 185x3 drop 165x5 drop 145x3 drop 125x5 drop 105x8 drop 85x15 drop 65x30
Didnt have time to do pec dec fst-7 today since the gym was closing up. Atleast I got in that dropset.
Incline BB Bench Press:
45x15, 135x12, 155x6, 175x4, 135x9
Incline DB Bench Press:
30sx12, 50sx12, 70sx8
Dips:
BWx9, x7
Smith Incline Press:
135x13, 185x3 drop 165x5 drop 145x3 drop 125x5 drop 105x8 drop 85x15 drop 65x30
Didnt have time to do pec dec fst-7 today since the gym was closing up. Atleast I got in that dropset.
Re: New Log (mattsxvx) Gets Ripped YUH
Wide Grip Pull-ups:
2, 1, 2
Neutral Grip Pull-ups:
4, 4, 4
Chin Ups:
5, 5, 3.5
Pendlay Rows:
45x15, 95x12, 135x12, 140x12, 155x4
One Arm DB Row:
40sx12, 60sx12, 80sx8, 100sx5, 110sx3
Russian Twists with 22.5 lb DB:
40, 40, 40
DB Side Bends: (per each side)
25x12, 45x12, 60x12, 80x12
Wide Grip Lat Pulldowns:
105x12, 120x12, 150x6 drop 120x10 drop 105x6 drop 90x6 drop 75x12 drop 60x24 drop 45x32
2, 1, 2
Neutral Grip Pull-ups:
4, 4, 4
Chin Ups:
5, 5, 3.5
Pendlay Rows:
45x15, 95x12, 135x12, 140x12, 155x4
One Arm DB Row:
40sx12, 60sx12, 80sx8, 100sx5, 110sx3
Russian Twists with 22.5 lb DB:
40, 40, 40
DB Side Bends: (per each side)
25x12, 45x12, 60x12, 80x12
Wide Grip Lat Pulldowns:
105x12, 120x12, 150x6 drop 120x10 drop 105x6 drop 90x6 drop 75x12 drop 60x24 drop 45x32
Re: New Log (mattsxvx) Gets Ripped YUH
LEGS TODAY
Goblet Squats with DB:
35x20, 50x20, 70x12, 90x20, 115x12, 135x8
Phew. Went pretty heavy on these today. I love these because they don't hurt my knees. It was a little awkward holding the 135 lb DB like a goblet but got 8 deep reps on it. I feel like these are much tougher than BB squats with a similar weight. Requires a lot more core strength.
BB Freeweight Squats:
45x15, 135x12, 225x12
My quads were whooped from the goblets and began to get pain in my knees so cut these short today.
Romanian BB Deadlifts: (no gloves, chalk, belts, braces, etc)
45x15, 140x12, 190x12, 240x12, 280x5, 135x20
That was it for the day. A very quick and intense workout. I felt good leaving after these. I hadnt done Romanian BB DL in months but I am significantly stronger in all aspects. Did not have to do any rest pauses and had no trouble with my grip.
Goblet Squats with DB:
35x20, 50x20, 70x12, 90x20, 115x12, 135x8
Phew. Went pretty heavy on these today. I love these because they don't hurt my knees. It was a little awkward holding the 135 lb DB like a goblet but got 8 deep reps on it. I feel like these are much tougher than BB squats with a similar weight. Requires a lot more core strength.
BB Freeweight Squats:
45x15, 135x12, 225x12
My quads were whooped from the goblets and began to get pain in my knees so cut these short today.
Romanian BB Deadlifts: (no gloves, chalk, belts, braces, etc)
45x15, 140x12, 190x12, 240x12, 280x5, 135x20
That was it for the day. A very quick and intense workout. I felt good leaving after these. I hadnt done Romanian BB DL in months but I am significantly stronger in all aspects. Did not have to do any rest pauses and had no trouble with my grip.
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