MattSxvx Posted April 10, 2012 Author Share Posted April 10, 2012 200.4 consistently this morning. So close to breaking that barrier. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 10, 2012 Author Share Posted April 10, 2012 Intense cardio session today. A whole bunnnnnch of jump ropes. Did about 20 30 seconds sprint intervals at the end with only 20 seconds recovery between. Had my first imitator at the gym today, atleast, the first I have ever been aware of. While I was doing my sprint intervals in the circuit training room which has a interval clock set to 30 secs with 20 sec rest periods another dude grabbed a jump rope and started doing the same thing as me. He tried to battle me and show me up but wasn't able to keep up. He ended up quitting and leaving to go do something else and I kept on going. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 11, 2012 Author Share Posted April 11, 2012 Went back and did some jump rope intervals again. Made it to 121 in 30 seconds, but it was at the end of my second workout of the day. I had one where my pace was at about 135-140 in 30 seconds but got tripped up with about 12 seconds to go. Light Romanian and Standard BB Deadlifts to show my friend how to do them properly. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 11, 2012 Author Share Posted April 11, 2012 Chest day with my friend. I wish I could work out with someone who knows what they are doing. I dont trust him spotting me on heavier lifts at all. Not only because he is new but because of his strength, or lack of it. Jump rope warm ups Stretches Incline BB Bench:45x12, 135x12, 155x5 (dont trust him so hung it up), 95x12 (to show him form again) Incline DB Press:30sx12, 50sx12, 70sx8, 75sx3 Neutral Close Grip Flat DB Press: 30sx12, 40sx12, 50sx11 This one seems to put a lot less stress on my shoulder than a traditional flat bench. It still hurt a little but not like when I do flat bench nowadays. A lot more triceps involved. Incline DB Fly: (FST-7)20sx15 reps x all 7 sets Big improvement from the last time I did these on march 30th (did 15sx15 for first 6 sets and then 20sx15 for set 7) I am actually supposed to use the Pec Dec for my FST-7 on chest day but some bro dude was hogging tht up for a good 20 minutes so we made due with what we could. Followed up with 30 second HIIT jump rope intervals with 20 seconds rest inbetween. I think I did like 15-20 sets maybe. I know I upped my Personal Best to 128 jumps in 30 seconds from 121 yesterday. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 12, 2012 Share Posted April 12, 2012 haha hope ur friend doesnt read this lol! Link to comment Share on other sites More sharing options...
MattSxvx Posted April 12, 2012 Author Share Posted April 12, 2012 Sore everywhere today so all i did was shoot a few baskets for about 30 minutes outside. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 13, 2012 Share Posted April 13, 2012 slacker Link to comment Share on other sites More sharing options...
MattSxvx Posted April 14, 2012 Author Share Posted April 14, 2012 Two days off to recover. I needed that. Back on the grind today. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 14, 2012 Author Share Posted April 14, 2012 Back today. Felt pretty strong. 9-10 30 second jump rope intervals to warm up. Stretch Bent Over BB Rows:45x12, 135x12, 190x6, 140x12, 45x12 Super Wide Lat Pulldowns:75x12, 105x12, 135x10 One Arm DB Rows: per each arm30x12, 50x12, 70x12, 100x4 DB Russian Twists:10x40, 15x40, 20x40 DB Romanian Deadlifts: (db in each hand)50sx12, 70sx12, 90sx8 I love these. I look awesome when I do them and they are much harder than the BB version due to no mixed grip. DB Pullovers: (FST-7)40 lb db x 7 sets of 15 reps, 30 seconds of rest between sets only. I was able to just barely maintain at 40 lbs today. Last week had to drop down to 35 for last 2-3 sets. Messed around with some jump rope tricks. Broke the string on my workout shorts so I couldnt do speed ropes because it made my pants fall down! Link to comment Share on other sites More sharing options...
MattSxvx Posted April 15, 2012 Author Share Posted April 15, 2012 I am so happy right now. http://img.photobucket.com/albums/v89/timeimperfectxxx/ee0fd85c.jpg First time under 200 since probably like 7th grade. Hard work pays off. Got 3 readings of 199.0 and 3 of 198.4 so right in there. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 15, 2012 Share Posted April 15, 2012 HAHA UR SCALE DOES THAT TOO!? my trainer think i'm nuts.. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 15, 2012 Author Share Posted April 15, 2012 Needless to say I had a fucking awesome workout after seeing the scale today. Shoulders today. My Triceps were sore as hell, possibly from pullovers yesterday. But I dont care, give me the weight. Jump rope intervals Stretch Seated DB Press:30sx12, 50sx12, 60sx12 Didnt go super heavy on these today since I came very close to hurting myself badly last week. Plate Front Raises:25x12, 45x10 (+1), 45x9 Upped PR by 1 rep. Bent Over Rear DB Raises:10sx15, 15sx15, 20sx15 DB Shrugs: (one in each hand)40sx12, 60sx12, 80sx12, 115sx5, 100sx12 That set of 115s was brutal. Grip was so difficult. I think that gave out before my traps and shoulders. 100s felt like childs play after those. DB Standing Lateral Raises: (fst-7)12.5sx15 reps, 7 sets, 30 secs rest between Barely made it through these today. FST-7 is the best and worst thing ever. It is a headgame to the fullest. Followed up by: Jump rope intervals 30" and 24" box jumps Some explosive jumps Side jumps and ice skaters Sprint interval speed rope for a few sets Link to comment Share on other sites More sharing options...
MattSxvx Posted April 16, 2012 Author Share Posted April 16, 2012 Finally had a full leg day for the first time in 3 maybe 4 weeks. They felt pretty strong still too. Jump ropes Stretches Smith Squats: (all to parallell)45x12, 135x12, 225x12, 275x10, 315x6, 365x3 Weighted DB Walking Lunges: 25sx16, 40sx12, 60sx10, 40sx12, BWx20, BWx16, 30sx12 Weighted Step Ups: (barbell added on shoulders)100 lb bb x 20 reps x 3 sets Romanian DB Deadlift: (db in each hand)50sx12, 50sx12, 70sx12, 90sx10, 100sx6 These are so intense. No mixed grip to save me. Phew. It is every arm for itself. Machine Leg Curls:75x12, 90x12, 105x10 And thats when t left knee started hurting on the last two sets. Staying away from these for a while. Plus the machine is stupid and the part that is supposed to stay at your achilles is free moving instead of stationary. Machine Leg Extensions: (FST-7)45x15, 45x15, 45x15, 45x15, 45x15, 45x15, 60x15 These are still aweful with light weight. Only 30 seconds of "rest", aka stretching the already tired muscle, between each set. Jump ropes to make my legs not feel like jello. Feels good to be back baby. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 18, 2012 Author Share Posted April 18, 2012 Holy cow my quads, glutes, and calves are still so sore from that leg workout. Gotta make it in for arms today since i took the day off yesterday. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 19, 2012 Share Posted April 19, 2012 effing beast Link to comment Share on other sites More sharing options...
MattSxvx Posted April 19, 2012 Author Share Posted April 19, 2012 Today was a pretty damn good arm workout day. Jump rope warm up Stretches Standing Alt. DB Curls:25sx12, 30sx12, 40sx10 Alt. DB Hammer Curls:25sx12, 35sx12, 40sx12, 42.5sx10 (last two were with some jerking) Threw some hammers in since its been months since I had done them. BW Dips:BWx9, +25x5, +45x3, BWx7, BWx9 These were pretty tough today. That 4th set was with basically no rest after the +45 set. Standing High Pulley Cable Curls: (weight on each side)30sx12, 60sx10, 75sx4 drop 30sx12 Close Neutral Grip Flat DB Tricep Press:25sx12, 40sx12. 50sx11.5 Dammit I couldnt get the 12th rep up! Standing BB Curls: (FST-7)45 lb straight BB x 7 sets of 15 reps (+5 lbs from last week) Much harder with a straight bar rather than EZ curl bars. Tricep Rope Pushdowns: (FST-7)50 lbs x 5 sets of 15, last 2 sets lowered to 45 x 15 (+5 lbs on first 5 sets from last week) Wrist BB Curls: (FST-7)40 lb BB x 7 sets of 15 Finally able to stay at 40 for all 7 sets. It was a battle but I did it with a few rest pauses. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 19, 2012 Author Share Posted April 19, 2012 If I had to sign my something to save my life I don't think I could after this workout because I couldn't grip a pen when I got done with those wrist curls. My forearms were so swollen. Link to comment Share on other sites More sharing options...
Derek Posted April 19, 2012 Share Posted April 19, 2012 Hey man you are kicking a$$ in there! Great to hear you're back training legs, and it sounds like everything else is coming up as your weight goes down - best of both worlds, yeah buddy! Link to comment Share on other sites More sharing options...
MattSxvx Posted April 20, 2012 Author Share Posted April 20, 2012 Went to the gym at like 3 am and did some jump rope. Then i did some pull up tests to see how muchy strength has increased. I did some door sill pullups. I like these because your fingers are being utilized a lot more. I was able to fo about 4 in a row for 3-4 sets. Then I switched over to some neutral grip pullups for 4 reps x 4 sets. Didnt try any chin ups since I had just worked biceps the day before. Well this had me excited since I have never been able to do actual pull-ups before. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 20, 2012 Author Share Posted April 20, 2012 Pretty good chest workout today. Although my chest was sore as hell going into this from dips. Freeweight BB Incline Press:45x12, 135x12, 145x7, 140x8 DB Incline Press:20sx12, 40sx12, 55sx12, 70sx6 (bleh) Smith Incline Press:45x12, 135x12, 185x4, 155x12, 135x12 Hadnt done these in ages so I decided to throw some in the mix. Pec-Dec: (FST-7)105x15, 105x15, 105x15, 90x15 for last 4 sets My chest was whooped today so I had to do these at a lower weight. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 21, 2012 Share Posted April 21, 2012 u really trashed it! Link to comment Share on other sites More sharing options...
MattSxvx Posted April 23, 2012 Author Share Posted April 23, 2012 Took some days off to recover and rest up. Been busy. My diet has lacked the last week as well. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 24, 2012 Author Share Posted April 24, 2012 http://img.photobucket.com/albums/v89/timeimperfectxxx/78902665.jpg Back in the gym today. Trained Back pretty hard. Jump rope warm up Neutral Grip Pullups:5,4,3,2 BB Bent Over Rows: (underhanded)45x12, 135x12, 140x12, 100x12, 45x15, 45x15 Wide Grip Lat Pulldowns:75x12, 90x12, 105x12, 120x12. 135x10, 150x7 DB One Arm Rows:25sx12, 50sx12, 70sx12, 75sx12 High Pulley Angled Close Grip Pulls:45x12, 75x12, 105x12, 135x12, 165x12, 225x10 DB Pullovers: (FST-7)42.5 db x 7 sets of 15 reps (+2.5 lbs from last week) Had to take a few 5 second rest pauses on the last 2-3 sets. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 24, 2012 Author Share Posted April 24, 2012 2.5 mile run in 43 degree weather. It is near the end of april in florida. What the hell? Link to comment Share on other sites More sharing options...
MattSxvx Posted April 25, 2012 Author Share Posted April 25, 2012 Well i guess i pulled something yesterday/this morning and didnt know until I went to workout legs today. Have a terrible pain in my interior hip extensor/groin during squats. Hell it hurt to just about everything so i just walked for like 15 minutes and then came home. This sucks ass. Hopefully it heals in a few days. My back is so insanely sore from yesterday. Link to comment Share on other sites More sharing options...
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