Matt76's Training Log

[Matt76]

Paused Bench:
barx10
95x7
135x7
185x5
225x3
275x1
middle finger on ring:
245x5pausedx5tngx5paused for a total of 15 easy reps. Will do 20next week (goal is to be at 275x20-25 reps by the end of the summer)

Rolling Tricep extensions:
40'sx5
50'sx5
60'sx5

Lat Pulls:
210x8
230x8
170x10

Side cable Delt:
2sets 10reps

Cable Curls:

Leg Raises

Rotators

Done

Glad to have Adam back. It is good to know I have a lifting partner again

[Matt76]

Paused Bench (comp grip):
barx10
95x7
135x5
185x3
225x3
275x1
315x1
middle finger on ring:
340x1
365x1
380x1

Paused Incline DB press:
45'sx5
70'sx3
100'sx1
120'sx7paused +1tng

Chest supported Rows (b/c my back is still hurting):
3sets x10reps

Ab Crunch Machine:
70x7
110x7
140x8 was very motivated as I got in a fight with a 60yr old man over the machine haha He went to report me then I reminded him what he said to me after my set "I don't give a fuck what you are doing or who you are." When I reminded him of that he quieted down. However, I did go over and apologize to him about how things worked out. To bad he didn't want to return the apology:) Stubborn old fart

Rear Delt Machine
2sets 7reps

Done

Good workout. The hardest part on the raw bench was the decent. I had no problem pushing the weight up. I guess it's just been awhile since I have been able to have some good raw bench work.

It has been an even longer time since I have gotten into it with somebody at the gym. Prolly b/c I have avoided the cardio/machine room. I swear every time I go into that place some rude sob thinks he has the right to literally push me out of the way to get on the machine i'm using.

[Matt76]

First day working out at American Family Fitness

Pause Bench pinky on ring:
barx12
95x10
135x7
185x5
225x3
275x1
315x1
3board paused
315x11
no rest 4board
no idea prolly 5-6
no rest 5board
prolly only around 3reps but not quite to failure

Tricep Pushdowns straight bar:
80x5
100x5
120x5
140x7

Lat Pulldowns U-bar:
180x10
200x10
240x10

DB Shrugs:
75'sx10
85'sx10
115'sx10

Thick BB Curls:
close grip: 70x8 90x8
wide grip: 60x12

Ab circuit (no rest between sets or exercises):
side abs: 45lbsx12x2
Decline situps: bwx12x2
Crunches: bwx12x2

Done

Good workout and it only took about an hour. I like the old school feel of this gym. This place is also freaking huge and has everything you need. Only wish it had better benches and iron plates instead of all of them being bumper plates. However, it's pretty cool being able to throw shit around and not having to worry about it. Oh and the DB's go up to 200lbs :) not that I will need them

[Matt76]

Wide Pause Squat:
barx10
135x7
185x5
225x5
275x5 surprisingly easy
close stance pause:
225x7

16" BB step ups (way lower than what i'm used to):
135x7
185x7
225x7 all without a belt. It was easy besides for the conditioning part of it

Leg Curls
3sets x7reps

One 100lb plate pinch per hand:
2sets to failure

Reverse BB Wrist Curls:
30x15x3

Done

Good workout at the new gym. It has a lot better atmosphere than what i'm used too. Also, this was the first day that my back wasn't killing me. The only time it hurt was when I had to bend over and load plates

[Matt76]

Paused Bench Middle Finger on Ring:
barx12
95x10
135x7
185x5
225x3
275x1
255x5pausedx5tngx5-6paused=15-16reps not sure as I was by myself and lost track of the last cpl reps. However, I was good for a few more so i'm pretty pleased

Tricep ext. (slightly curved bar):
100x7
120x7
150x7

Lat Pulls (super wide straight bar thumb on top of bar):
160x10
180x10
200x10
230x10

Strict Side Delt raises:
25'sx10
30'sx10
rear delt:
60'sx10

DB Curls:
50'sx7
60'sx7
hammer curls:
40'sx 1rep short of failure

Ab Circuit

Done

Another good workout however, I was by myself so that kinda sucked

[Matt76]

Speed Box Squats:
135x2-3reps 9sets 30second rest between sets. Very easy but I am still a tad sore from Tuesday's workout

45degree Hyper:
bwx12x2

calf raises:
2sets 12reps

cardio:
eliptical type machine for 12minutes pretty high intensity

just want to get back into 2lower and 2upper body days a week. I will also be starting two cardio sessions a week. However, none of them will be over 20minutes. This is just to get into some type of shape while still increasing my lifts and decreasing my bodyweight.

[Matt76]

Bench Middle finger on ring:
barx12
95x10
135x7
185x5
225x3
275x1
315x1
335x1
365x2
comp grip:
315x5

Flat DB Bench:
55'sx6
80'sx6
110'sx6
135'sx6 2paused last rep needed a tad bit of help

CBL Row:
180x10
200x10
220x10
240x10

Seated DB Power cleans:
22.5'sx10
35'sx12

Steep Decline situps:
45x8x2

Done

Good hard workout.

[Nigbo]

Still lookin good man

ive started using some of your stuff in my work outs

[Matt76]

Originally Posted by Nigbo

Still lookin good man

ive started using some of your stuff in my work outs

good to hear man. Strength gains aren't going up as fast as i'm losing weight right now

[Matt76]

Squats:
135x10
185x5
225x3
275x1
315x1very fast very easy but on the way up I had a weird pop or click in my lower back. I knew right then I had hurt it again. Sure enough as I tried to bend over it hurt like hell

Front squats:
135x10 kept my back very straight and it really didn't hurt that much

leg curls
3sets of 6

leg presses

plate pinch work

Done

Looks like i'm going to start doing leg presses and some hypers for 3-4weeks to let my back heal up. It sucks but I can keep my legs and back in shape and still heal up. Only bad thing is my core lifts will go down. Also, once I start squatting and dling again I am going to cut out ab work on my bench days and move it to squat days. I think having tired abs might contribute to this some