Matt76's Training Log

[Matt76]

Bench comp grip:
worked up to 345x1 felt weak
Close grip (pointer finger on inside ring):
315x1
335x1
365x1
315x5 Prolly had seven in me

SLDL:
435x4 Don't think the 5th would have went

Trap Bar DL:
245x1
335x1
Trap Bar Farmers walk:
425x 1.25 Bball court length: Set the weight down loosened belt up a cpl nothes as it was way to tight to walk with and completed last 3/4


Not a bad day but my bench sucked. I need to stop drinking on Thursday nights

[Matt76]

eliptical: 10min heartrate between 130-140 very easy but getting back into cardio slowly

Pause squat:
barx10
135x7
225x5 very easy but first day squatting in awhile

[Matt76]

going to be following a tad modified version of this: http://www.defrancostraining.com/art...s_westside.htm

been wanting to do this for a long time so what better time to start then now

first cpl weeks is going to be just getting my body used to working out 3days a week and going some cardio. Prolly just start off with 2days of walking/eliptical stuff and later on in the summer start doing sprints and what not

Comp Grip paused Bench:
barx10
95x10
135x7
185x5
225x3
275x1
315x1

tng
275x10x2 (10th rep paused) just want to get used to higher reps. my goal by the end of the summer is 20+ reps with a shorter rest period as I feel i'm prolly at 15 or so now this is very doable

Rope pushdowns:
100x8
110x8x2

Lat pulldowns:
180x10
200x10x2

Side Delt:
25x12x3

DB Curls:
45'sx8
55'sx7
35'sx8

Ab circuit no rest:
leg liftsx15x2
side knee raisesx5x2
ab pulldowns: 90x12 100x12

done

good first day workout didn't take all that long but i'd like to focus on shortening it up as I get in shape.

[Nigbo]

Are u just getting in shape for yourself or do you compete?

And is that you in the avatar?

[KC lifter]

Defranco's training looks tough. Yeah Nigbo that's Matt in his avatar.

[Matt76]

yeah that's me last year in my avatar. I used to compete in PLing (hold a WR in the 242 APA junior division) I also hold several state records in the bench and one or two in the DL. I stopped b/c competing and senior year in college is just to stressful

and yes i'm just getting inshape for myself. I want to look good and still be strong and I used to like being agile and i'm not anymore. I think 220-225 would be perfect by the end of the summer as i'm 231-235 right now.

[Nigbo]

Originally Posted by Matt76

yeah that's me last year in my avatar. I used to compete in PLing (hold a WR in the 242 APA junior division) I also hold several state records in the bench and one or two in the DL. I stopped b/c competing and senior year in college is just to stressful

and yes i'm just getting inshape for myself. I want to look good and still be strong and I used to like being agile and i'm not anymore. I think 220-225 would be perfect by the end of the summer as i'm 231-235 right now.

Thats preety cool, i wish you the best of luck with that

How tall are you?

[Matt76]

5'10"-11" everybody says i'm 5'11" even the doc but I think they are full of it haha :)

[KC lifter]

I know if I ever show a pic of myself i'm going to make sure i'm standing on some kind of platform. lol

[Matt76]

Close Grip Bench (pointer finger on inside smooth):
barx12
95x7
135x7
185x5
225x3
275x2
315x2
My chest is still sore from Friday and I had nobody to lift off for me so I stopped the benching there. Just need to get my body back into lifting 3days a week.

Incline Flyes:
30'sx10x4

V-handle Cable Rows:
200x10x2

Rear Delts
25'sx10
40'sx10

Decline situps:
30x10
55x10

Done

From now on I should have more rest between my rep day and my heavy day and damn I can tell I need it as my chest is hurtin. Hopefully in another week or so my body adapts to this training and my chest will heal up faster. If not I will start throwing board presses in instead of full range stuff