MattSxvx Posted May 17, 2012 Author Share Posted May 17, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 17, 2012 Share Posted May 17, 2012 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 Link to comment Share on other sites More sharing options...
MattSxvx Posted May 18, 2012 Author Share Posted May 18, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 19, 2012 Author Share Posted May 19, 2012 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 Link to comment Share on other sites More sharing options...
MattSxvx Posted May 22, 2012 Author Share Posted May 22, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 22, 2012 Author Share Posted May 22, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 23, 2012 Author Share Posted May 23, 2012 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. Link to comment Share on other sites More sharing options...
chewybaws Posted May 23, 2012 Share Posted May 23, 2012 Looking huge and great squatting man, 100kg x12 on the 3rd exercise. Keep up the hard training. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 24, 2012 Author Share Posted May 24, 2012 Thanks man! I thought about going heavier but my legs were already pissed off. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 24, 2012 Author Share Posted May 24, 2012 Day off to recover. Whole body is sore and worn out. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 26, 2012 Author Share Posted May 26, 2012 Tire Flips:231x14, 420x14, 420x16, 420x20 Pendalay BB Rows:45x45, 95x12, 115x12, 135x10, 155x5 Wide Grip Lat Pulldowns:50x15, 105x12, 135x12 Chin Grip Pulldowns:105x15, 150x10, 195x4 One Arm DB Rows:40x12, 55x12 So worn out after tire flips and pendalay rows I could barely move any weight. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 27, 2012 Author Share Posted May 27, 2012 Had a pretty terrible workout today. I felt gross and as weak as a schoolgirl. Standing BB OH Press with Strict Form:45x12, 95x12, 120x7, 120x6, 95x10 Seated DB Shoulder Press:30sx12, 45sx12, 52.5sx6, 45sx12 Front Plate Raise:25x12, 45x8, 25x15 Bent Over Rear DB Lat Raises:10sx15 Agitated something in the right side of my back during front plate raises so I called it a night. It was such a terrible workout I contemplated not posting it. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 27, 2012 Author Share Posted May 27, 2012 2.5 mile run with some hills in 20 minutes flat out in the hot humid night. I was dripping buckets after this one. I was really dizzy when I got done so I was def dehydrated all day today. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 29, 2012 Author Share Posted May 29, 2012 Today was a doozy. BB Deadlifts: (raw, no bullshit, no chalk, no gloves, no belts, no wraps, etc)140x5, 190x5, 240x5, 290x1, 340x1, 380x1, 240x12, 190x15, 140x20 DB Curls:20sx12, 30sx12, 42.5sx8 BW Dips:6, had to stop, shoulder pain Tricep V-bar Pushdowns:45x15, 90x12, 135x10 Alt DB Hammer Curls:20sx12, 30sx12, 40sx10 Lying Neutral Grip DB Tri Press:30sx12, 50sx12, 60sx10 Standing One Arm Cable Curls:30x12, 60x8, 75x5 per arm Tire Flips:420x12 Thats all folks. All I had time for today. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 30, 2012 Author Share Posted May 30, 2012 That was a new PR for BB deadlift for me. My last was 365 back when I was around 225-230 pounds. I am sitting right around 200 right now. I am happy with that! Link to comment Share on other sites More sharing options...
MattSxvx Posted June 1, 2012 Author Share Posted June 1, 2012 Yesterdays workout: I went for less volume and more weight today since I hadnt in a while. Incline BB Bench Press:55x5, 105x5, 135x5, 160x2, 175x1, 190x2 (some help), 185x1, 135x7 (1 sec pause on chest) Flat DB Bench:30sx12, 55sx5 Still cant do flat without shoulder pain. Dammit. Incline DB Press:50sx5, 70sx5, 75sx3 Smith Machine Incline BB Press:135x5, 155x3, 175x3, 195x1, 215xfail, 145x12 drop 125x9 drop 105x12 drop 85x16 drop 65x40 Incline DB Fly:20sx12, 40sx8, 50sx5, 40sx7, 25sx5 (5 sec hold at bottom) Box Jumps and Jump Rope Link to comment Share on other sites More sharing options...
MattSxvx Posted June 1, 2012 Author Share Posted June 1, 2012 Todays workout was mostly core with some pullups thrown in since I havent been doing it lately and wanted to recover a little more. Jump rope Parallel Grip Pullups:3 slow, 4, 5, 5 Close Grip Chin Ups:6, +25 lbsx1.5, +10x3, 4 back to BW Box jumps:24 inch box, 3 sets of 15 Woodchoppers with rope on cable pulley:30x40, 45x24, 60x20, 75x16, 90x16, 105x12 Hanging Knee Raise:6, 5, 15, 15, 15 Had to remember how to do these right. Farmers Carry:90-120 lbs x 4 sets of 90 seconds each Russian Twist:50 reps with 20 lb DB DB Side Bends:40x40, 55x24, 65x20 Link to comment Share on other sites More sharing options...
MattSxvx Posted June 1, 2012 Author Share Posted June 1, 2012 http://img.photobucket.com/albums/v89/timeimperfectxxx/72706d08.jpg Almost three years old. Skull and crossed carrots. Link to comment Share on other sites More sharing options...
MattSxvx Posted June 1, 2012 Author Share Posted June 1, 2012 Legsssss Goblet Squats:30x30, 50x30, 70x12, 100x10, 135x6, 150x5 Heaviest DB in the gym! It is harder holding it in goblet position due to the length of the DB then actually squatting it. Romanian BB Deadlift:45x15, 140x5, 190x5, 240x4, 290x2, 310x2, 240x13, 140x30 New PR's at 310, 240, and 140 Barbell Freeweight Squats: (made sure to parallel today)45x5, 140x5 190x5, 240x2, 290x1, 240x6, 240x8, 190x12, 140x20 Phew my legs were already whooped before these. Link to comment Share on other sites More sharing options...
MattSxvx Posted June 4, 2012 Author Share Posted June 4, 2012 Standing BB Shoulder Press: (strict)45x10, 95x5, 115x3, 135x1, 150xFail, 115x8, 115x8, 95x12, 75x12 Tire Flips:231x1, 420x6, 420x6, 420x6, 420x6, 420x10, 420x10, 420x10 Seated DB Shoulder Press:25sx12, 40sx8, 55sx8 Front Plate Raise:25x12, 45x8, 25x16 Bent Over Rear DB Delt Raise:15sx12, 20sx12 DB Shrugs:45sx10, 70sx8, 90sx6, 105sx6, 115sx4, 100sx8 Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 26, 2012 Share Posted June 26, 2012 Damn, that is one badass tat Matt. Makes my gekko and pint of Guinness look a little lame haha. Great training anyway ~ where do you do your tyre flips, in the gym or outside? Link to comment Share on other sites More sharing options...
MattSxvx Posted August 3, 2012 Author Share Posted August 3, 2012 Still here. Haven't been as consistent over the last few months and eating has not been 100%, but I have still managed to get stronger. On the downside I have put back on about 3-5 pounds, and it is noticeable, atleast to me. In other news, I have recently gotten engaged, so that could be where some of the complacency has come from! Quick little chest workout while at work yesterday: Flat BB Bench Press: 135x12, 135x20, Incline BB Bench Press: 135x12, 135x15, 135x12 I can feel this one today. High reps = high burn. Link to comment Share on other sites More sharing options...
MattSxvx Posted August 10, 2012 Author Share Posted August 10, 2012 2 days in a row! Back on track! Yesterday: BB Incline Bench Press:45x6, 140x11, 140x13, 140x10, 140x9 Felt pretty weak today. I changed up this workout and did it as a circuit with about 1-2 minutes of rest between each excercise. Neutral Grip Pullups:5, 5, 6 x bw Did some of these already at the house the day before and before the gym. Close Grip Chin Ups: 5, 6 Same as above. BB Squats:45x12, 135x12, 190x12, 230x12, 230x12, 140x10 (ass to ground) One Arm Chin Ups:1, 1.5, 1.5, 1 Today: Jump rope sprints for 4 minutes or so to warm up. BB Deadlift:140x5, 190x5, 230x5, 280x1, 330x1, 350x1, 280x5, 230x8, 190x12, 140x25 Not too bad. Could feel the soreness in my legs during the starting push from the squats the day before. Link to comment Share on other sites More sharing options...
MattSxvx Posted August 18, 2012 Author Share Posted August 18, 2012 Went on vacation to daytona/orlando the last 4 days. Did a whole bunch of stuff. Beach, zip lining, obstacle courses, 14 hours of disney in one day. Hit the gym just before they closed tonight. All I got to do before closing: Jump Rope warmups Incline BB Bench Press:45x6, 140x6, 160x4, 180x4, 190x3 With 2 second pauses on chest:140x7, 6, 5 Link to comment Share on other sites More sharing options...
MattSxvx Posted August 19, 2012 Author Share Posted August 19, 2012 Jump rope BB Deadlifts:135x6, 185x6. 240x5, 290x3, 340x1, 290x5, 240x5, 190x5 Pretty light today. Neutral Grip Pull-ups:7 Close Grip Chin-ups:7, 6, 5 Arms were so wasted already from deadlifts, and all of my callouses were ripped off today during deadlifts. Link to comment Share on other sites More sharing options...
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