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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 17, 2012 2:07 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Nice deadlifting. Looks like a nice, concise workout Matt.

Grip strength is somewhat correlated to forearm strength, sometimes it can be a good idea to throw in a couple of forearm exercises at the end of your bicep/arm workout. Even doing timed hangs from the chinup bar will help develop better grip strength ~ initially you can start with 3 x 20sec hangs and gradually increase your time. Another bonus is that they're great for your spine as it will offset the compression in your discs that results from the training, heavy squats especially.

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 17, 2012 2:09 am 
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Great work, you are doing something right !! :shock:

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Impressively thick from the side, your chest is looking solid.

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 17, 2012 5:24 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Standing BB OH Press: (no leg movement)
45x15, 70x12, 90x12, 110x8

Hadnt done these in 5-6 months so I threw them in. Forgot how much pressure it puts on your lower back.

Seated DB Shoulder Press:
25sx15, 35sx12, 45sx12, 55sx11, 65sxfailx2, 55sx7

Wow I would say the OH press wore me out pretty good. I couldnt even break the 65s today and did 70sx5-6 reps only 2-3 weeks ago.

Front Plate Raises:
25x12, 45x11(+1), 45x11, 25x14

Bent Over Rear DB Lat Raise:
10sx15, 15sx15, 25sx15(+2.5), 15sx15, 10sx15, 7.5sx15

DB Shrugs:
45sx12, 60sx12, 75sx12, 90sx12, 100sx12

Felt pretty weak on these today as well.

Didnt do my FST-7 sets of lat raises.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 17, 2012 5:27 am 
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I like FST-7, I often finish off my last exercise of the workout using that method.

You have the DVD?

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 17, 2012 5:29 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Mini Forklift Ⓥ wrote:
Nice deadlifting. Looks like a nice, concise workout Matt.

Grip strength is somewhat correlated to forearm strength, sometimes it can be a good idea to throw in a couple of forearm exercises at the end of your bicep/arm workout. Even doing timed hangs from the chinup bar will help develop better grip strength ~ initially you can start with 3 x 20sec hangs and gradually increase your time. Another bonus is that they're great for your spine as it will offset the compression in your discs that results from the training, heavy squats especially.



Yah I have done a lot of farmers carries and wrist curls in the past to help with my grip strength and forearm size. They used to look so puny but I am seeing a difference now. Havent done wrist curls the last two weeks because I have a weird pain in my right wrist when i do.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 17, 2012 5:30 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Mini Forklift Ⓥ wrote:
I like FST-7, I often finish off my last exercise of the workout using that method.

You have the DVD?


Nope I dont have it but I have been doing them for about 2 months now and have seen pretty great increases in strength and physique.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 17, 2012 5:34 am 
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VBB Moderator Powerlifter & Ultrarunner
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MattSxvx wrote:
Nope I dont have it but I have been doing them for about 2 months now and have seen pretty great increases in strength and physique.

I take people at face value, if you want to borrow it I'm happy to mail it out to you if you take good care of it.

Pretty sure you would get a lot from it Matt 8)

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Fri May 18, 2012 3:54 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Wouldnt shipping be pretty expensive though?

ARMS

Standing DB Curls:
25sx16, 35sx12, 42.5sx10

Alt. DB Hammer Curls:
20sx16, 30sx12, 40sx12

BW Dips:
5.5, 9, 11.5, +25x5.5, +45x3 drop BWx6

Standing High Pulley Cable Curls: (per arm)
30x12, 45x12, 60x10, 75x5

Flat Bench DB Neutral Tri Press:
25sx16, 40sx16, 50sx13, 60sx5

Close Grip Chins:
5

EZ BB Curls: (FST-7)
50 lb bar x 7 sets of 15 reps, only 30 secs rest

Ran out of time and couldnt do tri/wrist curl FST-7's. I killed them today anyways.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Fri May 18, 2012 11:33 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
BB Deadlifts: raw, no gloves, chalk, belts, etc...
45x8, 135x5, 185x3, 225x3, 275x2, 325x1, 345x1, 275x6, 225x6, 135x20

DB Side Bends:
35x40, 50x40, 70x24

Leg Press:
215x12, 395x12, 575x12, 755x12


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Tue May 22, 2012 5:52 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
BB Incline Bench:
45x12, 135x12, 155x8, 175x6, 185x3, 135x12

Hammer Strength Incline Press:
180x8, 180x8, 180x8

BW Dips:
7, 10, 7.5, 7.5, 5

Smith Incline Press:
135x12, 185x3, 145x5 drop 125x2 drop 105x2 drop 85x12 drop 65x24

40 box jumps on 24" platform

Jump rope sprints

Man my chest was wore the hell out when I get to the smith press.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Tue May 22, 2012 5:49 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Tire flips:
231x10, 231x9, 231x10, 420x10, 420x13

Russian Twists:
30 lb db x 40 reps

DB Side Bends:
40 lb db x 40

Lots of jump rope sprints

Box jumps:
24" box 8 sets of 10 jumps as fast as possible

Farmers Carry:
90 lbs x 90 seconds

I am not sure as to the weight of the logs for the farmers carry. Somewhere between 90-120 pounds.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Wed May 23, 2012 10:49 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Goblet DB Squats:
40x25, 50x25, 70x25, 90x22, 115x14, 135x9

Romanian BB Deadlifts:
45x12, 135x12, 190x12, 240x11, 290x2, 135x25

BB Squats:
45x12, 135x12, 185x12, 225x12

Leg Press:
120x12, 300x12, 480x12, 660x8

Legs were so worn out after goblets.

Lots of jump rope at the end.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Wed May 23, 2012 3:40 pm 
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Elephant
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Location: Scotland
Looking huge and great squatting man, 100kg x12 on the 3rd exercise.

Keep up the hard training.

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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Wed May 23, 2012 9:39 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Thanks man! I thought about going heavier but my legs were already pissed off.


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 Post subject: Re: New Log (mattsxvx) Gets Ripped YUH
PostPosted: Thu May 24, 2012 3:46 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Day off to recover. Whole body is sore and worn out.


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