MattSxvx Posted October 1, 2012 Author Share Posted October 1, 2012 Pretty decent workout today: Smith Shoulder Press:45x12, 135x8, 155x9, 185x4, 155x9, 155x8, 135x12 BB Squats:135x12, 135x12, 185x12 SS with: Front Plate Raises:25x12, 25x12, 45x8, 45x8 Legs were still really sore so kept it very light. Upright BB Rows:45x12, 70x13, 90x9, 90x9, 90x10 Romanian Deadlift:90x12, 140x12, 190x12, 240x8, 290x5, 340x1 2 mins jump rope 30 mins stairmaster high intensity Link to comment Share on other sites More sharing options...
MattSxvx Posted October 1, 2012 Author Share Posted October 1, 2012 http://img.photobucket.com/albums/v89/timeimperfectxxx/7751894A-AFDD-4EA7-A098-51604ED4D28B-691-00000054CABB6E59.jpg Weird shot. Usually look bigger! Link to comment Share on other sites More sharing options...
asparagus Posted October 1, 2012 Share Posted October 1, 2012 Nice, another strong dude and consistent trainer. I'll have to keep tabs on this log as well. Nice lifts! Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 1, 2012 Share Posted October 1, 2012 Strong squatting there buddy, nice work all round! Link to comment Share on other sites More sharing options...
MattSxvx Posted October 2, 2012 Author Share Posted October 2, 2012 Well I did something last night at the gym because I am having so much pain in my right shoulder ai can barely raise my arm past shoulder height at the moment AND having serious pain in my right flank/abdomen just above pelvis crest. Really hoping this is not a hernia. Gonna stay off the weights for 2/3 days and see how it feels. Will have to get cardio in. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 3, 2012 Author Share Posted October 3, 2012 Feeling a lot better today. Took yesterday off. Did legs today to see how everything felt. Jump rope warm up BB Squats: (ass to ground)45x12, 140x10, 190x5, 230x5, 270x1, 290x1, 230x5, 230x5, 230x5 BB Jump Squats:140x8 x 3 sets SS with Hanging Knee Raises:3 sets of 15 Lying Leg Curls:75x12, 120x8, 150x6, 165x4 Leg Press:460x10, 640x8, 820x4 Not happy with these. Overall everything felt alright. No pain in my flank. A little in my right shoulder supporting the weight during squats. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 4, 2012 Author Share Posted October 4, 2012 Back for round 2! Incline BB Press:135x8, 160x6, 180x5, 200x2 W/ long pauses on chest:150x5, 150x5, 150x4, 150x4 SS with: Rack Deadlifts:95x12, 135x12, 225x8, 315x6, 405x2, 430x1, 405x1, 315x6, 315x6, 315x12 Doubled up on 405 and PR'd at 430.Went into beast mode at the end. Pec Dec:120x12, 150x12, 180x10, 210x5 Stairmaster for 35 minutes (150 floors) Link to comment Share on other sites More sharing options...
MattSxvx Posted October 7, 2012 Author Share Posted October 7, 2012 Short workout while at work yesterday. Flat BB Press:135x5, 155x3, 185x1, 195x1, 215x1, 225x1 Havent done flat in ages due to my shoulder problems. Slight pain. No spotter so didnt push it too hard. Incline BB Press:135x5, 165x5, 185x4, 165x6, 165x6, 165x6, 135x13, 135x7 Giant set with: Super wide Grip Pulldowns:90x12, 130x12, 160x8 And Cable Rope Rear Delt Rows:40x12, 50x12, 60x12, 70x12 Arm circuit: Bench dips:30 reps x 4 sets Preacher Curls:25x12, 35x12, 45x12, 55x12 Wrist Curls:55x20 x 2 sets Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 7, 2012 Share Posted October 7, 2012 Good to see you are feeling better again, nice quick workout yesterday. Good weekend? Link to comment Share on other sites More sharing options...
MattSxvx Posted October 8, 2012 Author Share Posted October 8, 2012 Yah its been decent. Took two days off for recovery. Working all weekend but it hasnt been too bad. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 8, 2012 Author Share Posted October 8, 2012 Another workout at work today! BB Squats:45x12, 135x5, 135x12, 195x12, 225x5, 275x1, 295x1, 315x1, 225x5, 225x5, 245x5, 265x5 Weighted Chin Ups:+5 lbs for 8 reps+10 lbs for 5 reps+10 lbs for 6 reps Rack Deadlift:135x12, 205x12, 315x12, 365x1, 415x1, 435x1, 315x12 Thats the most I have squatted in a while. Felt about parallel. Not sure because the gym at work doesnt have a mirror. PR for Rack Deadlift as well. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 10, 2012 Author Share Posted October 10, 2012 Standing BB Shoulder Press:45x8, 100x8, 125x8, 145x5, 155x1, 100x8 Seated DB Shoulder Press:25sx12, 50sx8, 50sx8, 55sx8 Bent Over Rear Delt Rows:10sx12, 10sx12, 10sx15 Upright BB Row:45x12 w/ pause at top, 100x8, 100x10 drop 45x12 w/ pause at top Then just some circuit stuff for achievement points on instagram since i didnt feel like doing cardio today. BW Lunges x 20, BW Squats x 30, BW Jump Squats x 10, Crunches x 30, Jumping Jacks x 100, Plank x 60 secs, Push Ups x 20, DB Squats (25sx12, 50sx12, 75sx12), BB Sumo DL (140x8, 140x8, 230x5), DB Bench Press 45sx12, BB Deadlift 230x8 Link to comment Share on other sites More sharing options...
MattSxvx Posted October 11, 2012 Author Share Posted October 11, 2012 Did tonights workout all as a giant set/circuit. Only enough time to walk to each area to complete the excercise as rest. BB Squats:45x12, 140x12, 200x20, 230x5, 230x6 DB Lunges:25sx10, 40sx10, 50sx10 Bench Dips:BWx20, +25x15, +45x10, +45x15, BWx35 Preacher Curls: (form focus)50x12 x 3 sets Palms Up BB Wrist Curl Over Bench:60x13, 50x20, 50x20 Goblet Squat:50 lb DBx12 Romanian BB DL:135x12, 135x12 Pretty light today but with no rest it kept my HR up which is what I was aiming for today. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 12, 2012 Author Share Posted October 12, 2012 Quick workout at work tonight. Everything was circuit format for the most part. Short rest periods. Incline BB Chest Press:115x8, 135x8, 155x8, 175x8, 155x8, 155x10, 155x8 Standing DB Calf Raise:20sx20, 40sx20, 50sx20, 70sx20, 70sx20 DB Shrugs:40sx20, 70sx20, 70sx20 Incline Bench Press Lockouts:245x4, 245x5, 245x8, 245x8, 245x8 DB Wrist Curls:10sx20, 20sx20, 20sx20 Link to comment Share on other sites More sharing options...
MattSxvx Posted October 12, 2012 Author Share Posted October 12, 2012 +101 pushups Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 12, 2012 Share Posted October 12, 2012 yo! just wondering, is the weight in lbs or Kgs? Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 yo! just wondering, is the weight in lbs or Kgs?Pretty sure Matt writes in pounds, good stuff either way though All of our weights are in kg's (I'm in New Zealand) so I have to convert them all to pounds when I type my log up haha. Link to comment Share on other sites More sharing options...
TallCanz Posted October 13, 2012 Share Posted October 13, 2012 Are you doing the incline lockouts in a power rack? I realize that's probably a stupid question, but I just wasn't sure what you meant by that. Are they pretty beneficial or was this just something you hadn't done in awhile? Link to comment Share on other sites More sharing options...
MattSxvx Posted October 13, 2012 Author Share Posted October 13, 2012 Yah in a rack. I hadnt ever done them before. I just read that they were beneficial for upping your bench press amd getting you used to that weight/not being scared of it. Unfortunately at the fire stations gym I was working out at 245 was all the weight they had to use. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 13, 2012 Author Share Posted October 13, 2012 In pounds! I dont think i will ever be THAT strong! Link to comment Share on other sites More sharing options...
TallCanz Posted October 13, 2012 Share Posted October 13, 2012 I was doing lockouts for regular bench press in the rack for awhile. It was good for developing lockout strength, especially if I held it for a few extra seconds on my last rep. After doing them for a few months, not even every week but every other week, I started getting shooting pains through my elbows with anything past 400 lbs. and felt as though I was no longer developing strength, but just in a lot of pain. Great for locking out bigger weights, but just be mindful of that. Might be wise to only throw them in occasionally. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 13, 2012 Author Share Posted October 13, 2012 Copy that. I will take your word for it, Quick circuit style workout tonight. Been moving towards less weight, more reps, and little to no rest in an effort to lose some extra body fat. Everything completed in 55 minutes and I was drenched afterwards. Neutral Grip Pull Ups:7, 6, 5 Front BB Squats:145x8, x8, x10, x8, x8 One Arm DB Row:45x16 x 3 sets Supine Bent Arm DB Pullover:25x12 x 5 sets BB Corner Row:90x12 x 5 sets Close Grip Lat Front Pulldown:100x12 x 3 sets Cable Rope Rear Delt Rows:40x12 x 4 sets, 50x12 x 3 sets Rack BB Deadlift: (more ROM than normal)135x12, 135x12, 225x12, 225x12, 225x12 Wide Grip Lat Pulldowns:100x12, 125x12, 125x11 Palms Up DB Wrist Curl Over Bench:15sx20 x 3 sets Link to comment Share on other sites More sharing options...
MattSxvx Posted October 14, 2012 Author Share Posted October 14, 2012 Really quick circuit style workout tonight. Little to no rest between everything, thus much less weight than normal and a lot more intensity. Preacher Curls:65x12, 75x8, 75x7, 65x10, 65x10 Bench Dips:BWx40, BWx50, +35x20, +35x20, +45x25, +45x30, +45x30 Lying Tricep Press:60x12, 80x12, 100x12 Hammer Curls:25sx12, 30sx12, 25sx12 Tricep Rope Pushdown:50x12, 70x8, 50x12 Dumbell Curls:20sx12, 20sx12, 30sx12 Concentration Curls:15x20 x 3 sets Palms Down DB Wrist Curls Over Bench:10sx20, 10sx20, 5sx20, 5sx20 Palms Up BB Wrist Curls Over Bench:65x12, 65x12, 45x20, 45x20 Started off really strong, and then could barely do any weight with tricep press and hammer curls. This whole no rest thing is kicking my ass. I have done hammer curls with 50's before and tonight I struggled with 30's! Phew. Link to comment Share on other sites More sharing options...
MattSxvx Posted October 15, 2012 Author Share Posted October 15, 2012 Incredible workout tonight. Somehow I felt extremely strong tonight, even with my recent caloric decrease. BB Squats:135x8, 185x8, 225x8, 275x2, 275x3, 275x6, 275x6, 275x6, 225x6, 135x12 Romanian Deadlifts:55x12, 145x12, 195x12, 235x12, 285x8, 325x6, 345x4, 345x4, 235x8, 145x12 DB Lunges:25sx10 had some right knee pain, so skipped out on these BB Stepups:95x10, 145x10, 185x10 Leg Press:190x12, 370x12, 550x12, 730x8 Legs were dead so I called it a night. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 15, 2012 Share Posted October 15, 2012 That right there... is a great workout. Awesome !! Props on getting through the heavy RDL's after all those squat sets, top stuff mate. Link to comment Share on other sites More sharing options...
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