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23rd April, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 10 x 320lbs, 4 x 500lbs, 4 x 500lbs, 4 x 500lbs

Awesome that I am using 500lbs, need to bring the weight lower and control the movement a bit better and next week get 5 reps.

 

Squats - 6 x 130lbs, 6 x 130lbs

I definitely brought the bar down lower this week and got my 6 reps but I can still work on my depth on this exercise.

 

Stiff Leg Deadlift – 10 x 90lbs, 4 x 130lbs, 6 x 130lbs, 5 x 130lbs

Keep using my back when I feel like I am struggling with the weight, this exercise I find more difficult to focus on the specific muscle to lift the weight.

 

Leg Curls - 6 x 210lbs, 6 x 210lbs

For a poor performance on last exercise I got mad and demolished these sets, really happy.

 

Seated Calf Raises - 6 x 200lbs, 6 x 200lbs, 6 x 200lbs

Go up to 210lbs.

 

45 Calf Press - 6 x 270lbs, 6 x 270lbs, 6 x 270lbs

Go up to 290lbs.

 

20 Min cardio on bike

Distance – 7.08 Miles

Level – 3

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

 

Notes:

Exhausted from work and just found todays workout tough, I was being positive and mentally preparing myself and I lifted ok but then the cardio is not as good. Need to be better prepared and get my distance up on cardio.

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24th April, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 5 ½ x 90lbs, 5 x 90lbs

 

Alt DB Curls - 4 x 40lbs, 5 x 40lbs

 

Hammer Curls - 6 x 40lbs

 

Lying Tricep Press - 10 x 40lbs, 5 x 90lbs

 

Tricep Press Down - 6 x 75lbs, 6 x 75lbs

 

Overhead Extension - 5 x 70lbs, 5 x 70lbs

 

DB Wrist Curls - 8 x 60lbs, 8 x 60lbs

 

BB Wrist Curls - 8 x 80lbs

 

20 Min cardio on bike

Distance – 7.25 Miles

Level – 3

 

Start: 5.45am

Finish: 6.55am

Time: 1 hour 10 min

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25th April, 2012

 

Shoulders

 

DB Press - 10 x 30lbs, 8 x 37.5lbs, 5 x 55lbs, 6 x 55lbs, 5 x 55lbs

 

Military Press - 5 x 70lbs, 5x 70lbs, 5 x 70lbs

 

DB Side Lats - 6 x 27.5lbs, 6 x 27.5lbs

 

DB Rear Lats - 6 x 25lbs

 

Shrugs - 6 x 150lbs, 6 x 150lbs

 

Upright Row - 4 x 50lbs, 4 x 50lbs

 

20 Min cardio on bike

Distance – 7.20 Miles

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 hour 5 mins

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26th April, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 165lbs, 6 x 165lbs, 6 x 165lbs

Go up to 167.5lbs.

 

Cable Row - 4 x 150lbs, 4 x 150lbs

Stay on 150lbs.

 

Bent Over Barbell Row - 5 x 105lbs, 5 x 105lbs

Stay on 105lbs and control the movement better, my head is bobbing up and down too much.

 

Weighted hyper Extension - 8 x 50lbs, 8 x 50lbs

Go up to 75lbs.

 

Good Mornings - 8 x 80lbs, 8 x 80lbs

Use 90lbs.

 

20 Min cardio on bike

Distance – 7.50 Miles

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 Hour 5 mins

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27th April, 2012

 

Chest

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 4 x 125lbs, 4 x 125lbs, 5 x 125lbs

Warm up properly and you can get 5 reps easy.

 

Incline DB Press - 4 x 75lbs, 4 x 75lbs

Stay on 75lbs.

 

Weighted Dips - 6 x 12lbs, 6 x 12lbs

 

Leg Lifts - 6 x 20lbs, 6 x 20lbs

 

Cable Crunches - 6 x 87lbs

 

Crunches - 8 x 55lbs

 

20 Min cardio on bike

Distance – 7.48 Miles

Level – 3

 

Start: 5.45am

Finish: 6.45am

Time: 1 hour

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30th April, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 10 x 320lbs, 6 x 500lbs, 6 x 500lbs, 6 x 500lbs

 

Squats - 6 x 130lbs, 6 x 130lbs

 

Stiff Leg Deadlift – 8 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs

 

Leg Curls - 6 x 215lbs, 6 x 215lbs

 

Seated Calf Raises - 6 x 230lbs, 6 x 230lbs, 6 x 230lbs

 

45 Calf Press - 6 x 290lbs, 6 x 290lbs, 6 x 290lbs

 

20 Min cardio on bike

Distance – 7.24 Miles

Level – 3

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

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1st May, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 5 ½ x 90lbs, 6 x 90lbs

 

Alt DB Curls - 6 x 40lbs, 6 x 40lbs

 

Hammer Curls - 6 x 42lbs

 

Lying Tricep Press - 10 x 40lbs, 6 x 90lbs

 

Tricep Press Down - 6 x 77.5lbs, 6 x 77.5lbs

 

Overhead Extension - 4 x 70lbs, 6 x 70lbs

 

DB Wrist Curls - 8 x 65lbs, 8 x 65lbs

 

BB Wrist Curls - 8 x 80lbs

 

20 Min cardio on bike

Distance – 7.10 Miles

Level – 3

 

Start: 5.45am

Finish: 6.55am

Time: 1 hour 10 min

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2nd May, 2012

 

Shoulders

 

DB Press - 10 x 30lbs, 8 x 37.5lbs, 6 x 55lbs, 6 x 55lbs, 5 x 55lbs

 

Military Press - 6 x 70lbs, 6 x 70lbs, 6 x 70lbs

 

DB Side Lats - 6 x 30lbs, 6 x 30lbs

 

DB Rear Lats - 6 x 30lbs

 

Shrugs - 6 x 160lbs, 6 x 160lbs

 

Upright Row - 4 x 50lbs, 4 x 50lbs

 

20 Min cardio on bike

Distance – N/A

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 hour 5 mins

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3rd May, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 5 x 167.5lbs, 5 x 167.5lbs, 5 x 167.5lbs

 

Cable Row - 5 x 150lbs, 4 x 150lbs

 

Bent Over Barbell Row - 6 x 105lbs, 5 x 105lbs

 

Weighted hyper Extension - 8 x 50lbs, 8 x 50lbs

 

Good Mornings - 10 x 80lbs, 10 x 80lbs

 

20 Min cardio on bike

Distance – N/A

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 Hour 5 mins

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4th May, 2012

 

Chest

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 125lbs, 4 x 125lbs, 5 x 125lbs

 

Incline DB Press – 4 1/2 x 75lbs, 5 x 75lbs

 

Weighted Dips - 6 x 15lbs, 6 x 15lbs

 

Leg Lifts - 7 x 20lbs, 6 x 20lbs

 

Cable Crunches - 10 x 87lbs

 

Crunches - 8 x 60lbs

 

20 Min cardio on bike

Distance – 6.83 Miles

Level – 3

 

Start: 5.45am

Finish: 6.45am

Time: 1 hour

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7th May, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 10 x 320lbs, 5 x 510lbs, 5 x 510lbs, 5 x 510lbs

 

Squats - 6 x 130lbs, 6 x 130lbs

 

Stiff Leg Deadlift – 8 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs

 

Leg Curls - 5 x 220lbs, 5 x 220lbs

 

Seated Calf Raises - 4 x 240lbs, 4 x 240lbs, 4 x 240lbs

 

45 Calf Press - 5 x 300lbs, 5 x 300lbs, 5 x 300lbs

 

20 Min cardio on bike

Distance – 6.32 Miles

Level – 3

 

Start: 5.50am

Finish: 7.10am

Time: 1 hour 20 min

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8th May, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs

 

Alt DB Curls - 5 x 42.5lbs, 4 x 42.5lbs

 

Hammer Curls - 4 x 45lbs

 

Lying Tricep Press - 10 x 40lbs, 6 x 90lbs

 

Tricep Press Down - 6 x 77.5lbs, 6 x 77.5lbs

 

Overhead Extension - 4 x 70lbs, 6 x 70lbs

 

DB Wrist Curls - 8 x 65lbs, 6 x 65lbs

 

BB Wrist Curls - 7 x 80lbs

 

20 Min cardio on bike

Distance – 7.08 Miles

Level – 3

 

Start: 5.45am

Finish: 6.55am

Time: 1 hour 10 min

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9th May, 2012

 

Shoulders

 

DB Press - 10 x 30lbs, 8 x 37.5lbs, 5 x 60lbs, 4 x 60lbs, 4 x 60lbs

 

Military Press - 6 x 75lbs, 6 x 75lbs, 6 x 75lbs

 

DB Side Lats - 6 x 30lbs, 6 x 30lbs

 

DB Rear Lats - 6 x 32lbs

 

Shrugs - 5 x 170lbs, 5 x 170lbs

 

Upright Row - 5 x 50lbs, 5 x 50lbs

 

20 Min cardio on bike

Distance – 7.03

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 hour 5 mins

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10th May, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 167.5lbs, 6 x 167.5lbs, 6 x 167.5lbs

 

Cable Row - 6 x 150lbs, 5 ½ x 150lbs

 

Bent Over Barbell Row - 6 x 105lbs, 5 x 105lbs

 

Weighted hyper Extension - 8 x 55lbs, 8 x 55lbs

 

Good Mornings - 8 x 80lbs, 8 x 80lbs

 

20 Min cardio on bike

Distance – 6.9

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 Hour 5 mins

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11th May, 2012

 

Chest

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 125lbs, 5 x 125lbs, 5 x 125lbs

 

Incline DB Press – 5 x 75lbs, 5 x 75lbs

 

Weighted Dips - 6 x 15lbs, 4 x 15lbs

 

Leg Lifts - 7 x 20lbs, 6 x 20lbs

 

Cable Crunches - 10 x 87lbs

 

Crunches - 8 x 60lbs

 

20 Min cardio on bike

Distance – 7.37 Miles

Level – 3

 

Start: 5.45am

Finish: 6.45am

Time: 1 hour

 

Notes:

http://www.skiplacour.com/mmnonbbcom.jpg

Click here to order

Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

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How do you find Skip's creatine? Is it a micronised monohydrate?

 

Yes it is Micronised Monohydrate. As for how i find it, well i have never used a creatine on a consistent basis so i dont have anything to compare it with, but since using it along with a good nutritional plan i have seen increased strength in the gym.

I see Skip La Cour as a coach and mentor because he excelled in being the best Drug Free Bodybuilder, therefore i believe in him and his products.

 

All i can suggest is that if you are looking for a creatine, give it a try and see how you find it. It is reasonably priced and was delivered quickly. You can order it from his own website or Bodybuilding.com.

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14th May, 2012

 

Legs

 

Leg Press - 10 x 180lbs, 10 x 320lbs, 6 x 510lbs, 6 x 510lbs, 6 x 510lbs

 

Squats - 6 x 135lbs, 6 x 135lbs

 

Stiff Leg Deadlift – 8 x 90lbs, 6 x 135lbs, 5 x 135lbs, 5 x 135lbs

 

Leg Curls - 6 x 220lbs, 6 x 220lbs

 

Seated Calf Raises - 6 x 240lbs, 6 x 240lbs, 6 x 240lbs

 

45 Calf Press - 6 x 310lbs, 5 x 310lbs, 5 x 310lbs

 

20 Min cardio on bike

Distance – 6.52 Miles

Level – 3

 

Start: 5.40am

Finish: 7.00am

Time: 1 hour 20 min

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15th May, 2012

 

Arms

 

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs

 

Alt DB Curls - 5 x 42.5lbs, 4 x 42.5lbs

 

Hammer Curls - 5 x 45lbs

 

Lying Tricep Press - 10 x 40lbs, 5 x 90lbs

 

Tricep Press Down - 6 x 80lbs, 6 x 80lbs

 

Overhead Extension - 6 x 60lbs, 6 x 60lbs

 

DB Wrist Curls - 8 x 65lbs, 8 x 65lbs

 

BB Wrist Curls - 7 x 80lbs

 

20 Min cardio on bike

Distance – 6.4 Miles

Level – 3

 

Start: 5.45am

Finish: 6.55am

Time: 1 hour 10 min

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17th May, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 170lbs, 4 x 170lbs, 4 x 170lbs

 

Cable Row - 6 x 150lbs, 6 x 150lbs

 

Bent Over Barbell Row - 6 x 105lbs, 6 x 105lbs

 

Weighted hyper Extension - 8 x 55lbs, 8 x 55lbs

 

Good Mornings - 8 x 80lbs, 8 x 80lbs

 

20 Min cardio on bike

Distance – 7.7

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 Hour 5 mins

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17th May, 2012

 

Back

 

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 170lbs, 4 x 170lbs, 4 x 170lbs

 

Cable Row - 6 x 150lbs, 6 x 150lbs

 

Bent Over Barbell Row - 6 x 105lbs, 6 x 105lbs

 

Weighted hyper Extension - 8 x 55lbs, 8 x 55lbs

 

Good Mornings - 8 x 80lbs, 8 x 80lbs

 

20 Min cardio on bike

Distance – 7.7

Level – 3

 

Start: 5.45am

Finish: 6.50am

Time: 1 Hour 5 mins

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18th May, 2012

 

Chest

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 6 x 110lbs, 6 x 110lbs, 6 x 110lbs

 

Incline DB Press – 6 x 65lbs, 6 x 65lbs

 

Weighted Dips - 6 x 0lbs, 6 x 0lbs

 

Leg Lifts - 7 x 10lbs, 7 x 10lbs

 

Cable Crunches - 10 x 87lbs

 

Crunches - 8 x 45lbs

 

20 Min cardio on bike

Distance – 7.79 Miles

Level – 3

 

Start: 5.45am

Finish: 6.45am

Time: 1 hour

 

Notes:

http://www.skiplacour.com/mmnonbbcom.jpg

Click here to order

Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

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28th May, 2012

 

Chest & Triceps

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 4 x 110lbs, 4 x 110lbs

Stay on 110lbs as I know I can do better.

 

Incline Barbell Bench Press - 4 x 70lbs, 4 x 70lbs

Never tried this exercise before and felt so strange, again I know I can do better. Keep on 70lbs.

 

Incline DB Bench Press – 5 x 60lbs

Get 6 clean reps before moving onto heavier weight.

 

Cable Pressdown - 8 x 57.5lbs, 8 x 57.5lbs

Awesome job here, well controlled and really made the muscle work. Go up to 60lbs.

 

Lying Tricep Extension - 6 x 50lbs, 4 x 50lbs

I lost concentration on the second set and didn’t finish the job. Make it work next week and get the job done.

 

20 Min cardio on bike

Distance – 7.13 Miles

Level – 3

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