Matt76's Training Log

[Matt76]

Rack Deads (above knee):
135x5
225x5
315x3
405x3
455x3
495x3
545x3
585x3
635x3
685x3 huge chunk of my hand got ripped off on the third rep so the bar slipped out

1leg db squats:
25'sx8
35'sx8x2 pathetic haha

Leg Curls (weight per leg):
25x6
35x6
45x6

DB Holds (with fingers only to try and keep my hand from ripping more)
100'sx50seconds
100'sx 40seconds

Good workout

[KC lifter]

Matt those rack deads are very impressive. Nice work.

[Matt76]

thanks i'd went heavier if my hand would have allowed

[Matt76]

Comp Grip Bench:
barx15
95x10
135x7
185x3
225x3
chest was still sore
pinky on ring:
275x1
225x15 (5paused, 5 tng, 5 paused) ez

Rolling Tricep Extensions:
35'sx7
55'sx7

Seated DB Shoulder Press:
65'sx7
85'sx7

DB Curls:
45'sx7
55'sx7

Lat pulls (almost forgot to do them)
210x7x2

Ab circuit training

rotators

done

Good workout but my chest was still sore from Monday. I will have 3 complete days off now so everything should heal up fine. Just when starting this new routine it just so happened to cut down on my recovery time in the beginning but now I should be good to go.

[Matt76]

bw: 225 :shock: Losing weight way to fast

comp grip bench:
barx15
95x10
135x10
185x5
225x3
275x1
315x1
335x4

Incline DB Paused:
50'sx7
75'sx7
100'sx7

Neutral Grip Cbl Row:
180x10
200x10
210x10
220x10

Rear Delt
45'sx12x2

Decline Situps:
bwx10
45x8
25x8

Not a bad workout. I guess I may have cleaned up my diet to fast or something b/c my weight is dropping way to fast to maintain bench strength. I'm sure my DL will be fine though as it usually goes up with some weight loss. Anyway hopefully all will even out in a cpl weeks

[Matt76]

Trap Bar DL:
barx10
135x7
225x3
315x2
365x1
405x3
425x3

1leg squats with DB's (total weight):
70x8
100x8

step ups with DB:
100x8

leg curls (per leg):
35x6
50x7with right 5.5 with left and did 3negatives

wrist curls

[Matt76]

Pause comp grip Bench:
barx15
95x10
135x8
185x5
225x3

pointer finger on inside ring:
275x1 very fast: it would have been hard to get it out of the rack with a normal grip

ring finger on ring:
225x21-23 I know I did more than 20 because I counted to 19 and pumped out a few more reps but i'm not sure how many. I paused the first 3reps and last 8-9reps. Didn't go quite to failure but prolly only had 1-2 left in me but I didn't have a spotter so I didn't want to push it.

Tricep pushdowns:
120x7
130x7x2

Lat Pulls (neutral grip):
200x8
220x8
240x8

Bent over side/rear delt:
40'sx12
50'sx12

1set cbl curls
2sets of db curls
1set of reverse BB Curls

few ab exercises

done

good workout today only took a tad bit over an hour. Was suprised on how I did on the reps with 225 without a liftoff/spotter so things are starting to look better.

[Matt76]

eliptical: 15minutes of going 1.5minutes fast 2minutes slow

+ a 3minute cooldown

[Matt76]

On my own again

Paused Bench Ring finger on ring:
barx15
95x10
135x7
185x5
225x3

Rack Presses: (about 3/4-1" off stomach, I used to touch the bar easily to my stomach from this height)
225x3
275x3
Comp Grip:
315x3
365x4 pretty fast

Incline DB press Paused:
65x7
95x3
110x7

DB Rows:
65'sx8
80'sx10
85'sx10
90'sx10

Weighted Ab Pulldowns:
80x10
100x10
130x10

Done

Pretty good fast workout today.

[Matt76]

SLDL:
dbl OH grip
barx12
135x7
225x4
315x1
365x1
OU grip:
405x1 I guess 9am is to early for me to pull as this hurt my lower back big time
off step
315x5 lower back has sharp pains in it

DB Step ups (total weight):
70x7
130x7

leg curls (total weight per leg):
40x6
55x6

DB Shrugs:
65'sx10
110'sx10 ez

Done

I should have just quit after I tweaked my back but instead I just finished a half ass workout. This is about as bad as i've ever hurt it. Shame too b/c I felt strong and was going to go for 455x5 in the SLDL