MattSxvx Posted April 28, 2012 Author Share Posted April 28, 2012 Back on it. Incline BB Press:45x12, 135x12, 155x8, 165x6, 95x20 Incline DB Press:40sx12, 50sx12, 65sx10, 40sx12 Smith Incline Press:135x12, 185x6 Pec Dec: (FST-7)105 x 7 sets of 15 reps (up from last time) Link to comment Share on other sites More sharing options...
MattSxvx Posted April 29, 2012 Author Share Posted April 29, 2012 Holy hell I am so swore. Yesterday was a great chest workout. Going to try to make it through a back workout in about 30 minutes from now. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 29, 2012 Author Share Posted April 29, 2012 Back workout today. Neutral grip pull ups:5, 5, 4, 3 BB Bent Over Rows:45x12, 45x12, 135x12, 190x5, 140x12, 95x12, 95x12 Wide Grip Lat Pulldowns:75x12, 105x12, 135x11, 150x7 drop 105x7 drop 90x7 drop 75x7 One Arm DB Rows: (per each)30x12, 50x12, 70x12, 90x6, 100x4 Tweaked my right wrist a little bit. Hammer Strength High Rows:50x15, 90x15, 140x15, 180x10, 230x8 drop 90x20 Didn't do my FST-7 DB Pullovers due to the wrist. Link to comment Share on other sites More sharing options...
MattSxvx Posted April 30, 2012 Author Share Posted April 30, 2012 My workouts have gotten all order this week. Did bi/tri today even though i did chest 2 days prior and back yesterday, so needless to say, I didnt move as much weight as I normally do. Jump Rope Warm Up Standing Alt. DB Curls:20sx20, 30sx12, 35sx12, 25sx12 DB Hammer Curls:25sx12, 35sx12, 40sx8 drop 25sx12 Dips:BW x 8, BW x 8, +25 x 4, +25 x 4 Way down on these today Close Neutral Grip DB Tri Press:25sx12, 40sx12, 50sx12 Well upped that by one rep suprisingly. Standing EZ Curls: (FST-7)50x15, 50x15, 50x15, 40x15 for last 4 sets Only had time for this and couldnt do my fst-7 of tri and wrist curls because the girl I came with wanted to leave. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 3, 2012 Author Share Posted May 3, 2012 Got back in the gym for legs today. No pain in the hip flexor or groin today. Mild knee pain at the beginning that pretty much went away through the workout. Jump rope warm up Stretch BB Freeweight Squats:45x12, 135x12, 225x12, 280x8, 300x4 drop 225x8 drop 135x12 DB Walking Lunges:25sx12, 40sx12 Wasnt feeling too good on these today. Most of the knee pain during these Romanian DB Deadlifts: (in each hand)40sx12, 65sx12, 80sx12, 105sx5, 105sx3 BB Jump Squats:100x8, 140x8 Tried to do some rope after but my legs were screaming no! Link to comment Share on other sites More sharing options...
MattSxvx Posted May 3, 2012 Author Share Posted May 3, 2012 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) Link to comment Share on other sites More sharing options...
MattSxvx Posted May 4, 2012 Author Share Posted May 4, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 4, 2012 Author Share Posted May 4, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 6, 2012 Author Share Posted May 6, 2012 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. http://img.photobucket.com/albums/v89/timeimperfectxxx/06039896.jpg Link to comment Share on other sites More sharing options...
MattSxvx Posted May 8, 2012 Author Share Posted May 8, 2012 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) Link to comment Share on other sites More sharing options...
MattSxvx Posted May 9, 2012 Author Share Posted May 9, 2012 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 Link to comment Share on other sites More sharing options...
MattSxvx Posted May 10, 2012 Author Share Posted May 10, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 10, 2012 Author Share Posted May 10, 2012 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 11, 2012 Share Posted May 11, 2012 Great deadlifting Matt, always hard after leg day. Good stuff !! Link to comment Share on other sites More sharing options...
Derek Posted May 11, 2012 Share Posted May 11, 2012 Looking solid there man, glad to see you're staying on it! Link to comment Share on other sites More sharing options...
MattSxvx Posted May 12, 2012 Author Share Posted May 12, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 12, 2012 Share Posted May 12, 2012 200, wow. Solid weight there buddy. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 13, 2012 Author Share Posted May 13, 2012 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. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 14, 2012 Author Share Posted May 14, 2012 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 Link to comment Share on other sites More sharing options...
MattSxvx Posted May 16, 2012 Author Share Posted May 16, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 17, 2012 Share Posted May 17, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 17, 2012 Share Posted May 17, 2012 Great work, you are doing something right !! http://img.photobucket.com/albums/v89/timeimperfectxxx/06039896.jpg Impressively thick from the side, your chest is looking solid. Link to comment Share on other sites More sharing options...
MattSxvx Posted May 17, 2012 Author Share Posted May 17, 2012 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 17, 2012 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? Link to comment Share on other sites More sharing options...
MattSxvx Posted May 17, 2012 Author Share Posted May 17, 2012 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. Link to comment Share on other sites More sharing options...
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