Matt76's Training Log

[Nigbo]

what is a plate pinch

[Matt76]

where you put two or more plates together and have the flat sides facing out

[Matt76]

Bench:
barx10
95x7
135x5
185x3
225x3
275x1
265x15 tng
chest was still sore today so I moved in my grip some

Thick V bar pushdown (made out of some 3inch pipe):
100x6
130x6
150x6 cheated the last rep big time

Lat Pulls:
210x8
230x8
250x8

Seated Shoulder Presses:
55'sx10
75'sx10x2

BB Preacher Curls:
3setsx8reps
Reverse BB Preacher Curls:
2setsx12reps

Rotator work

Done

Good workout today. It sucked that my chest was still sore from Monday but I couldn't do to much about it. I will go lighter this Monday hoping to hit 255x20 or something of that nature next Thursday.

[Matt76]

Thanks Jordan

Leg Presses
5setsx7reps

hypers:
bwx12x3 x15x2

calf raises:
3setsx12reps

2ab exercises

done

the hypers really seem to help loosen up my back

[Matt76]

Close Grip Bench (middle finger on inside ring):
barx12
95x10
135x7
185x5
225x3
275x1
315x1
335x3

Flat DB Bench:
65'sx8
95'sx8
110'sx5+3paused 8total

DB Rows:
75'sx10
95'sx10
110'sx10

Rope Face Pulls:
50x12
60x12
80x12

Done

good workout today however, I was by myself b/c Adam got shipped off to Minnesota

[Matt76]

Incline DB press:
35'sx10
55'sx7
85'sx5
95'sx5
75'sxalmost to failure

Tate Presses:
35'sx6
55'sx6
65'sx5

Lat Pull machine:
1platex10
2platesx10
3platesx10
4platesx10 this is the only thing I felt strong on

Seated db shoulder presses:
65'sx10
85'sx10 felt so weak

hammer curls

done

Felt so freaking weak today. It is hard lifting on a bad foot

[Matt76]

o and I might as well throw these up

I'm bored looking for a job so I figured i'd throw up a few pics of my hurt foot. This is also after icing it for like the milionith time
:lol:

[Matt76]

Close-grip Bench (middle finger on inside ring):
barx12
95x7
135x5
185x4
225x3
275x1
315x1
315x6 didn't have a lift off or a spotter so I stopped there

DB Bench (flat backed):
60'sx6
85'sx1
100'sx1
120'sx2
140'sx4 (very pissed off b/c I missed the 5th rep at lockout)
no rest
85'sx5 with a long pause

Machine T-bar row:
3sets x8reps

Rear Delt machine:
60x12
100x12
130x12

Ab Machine

Done

Foot is getting better but I still couldn't push on it like I needed too. It's hard lifting off the weight by yourself that is why I have switched to a closer grip but lifting off myself is prolly what is hurting my shoulder too

[Matt76]

throat still hurts but I need to workout. Not sure if that was the smartest thing since I haven't eaten much in the past week but I didn't care

Close Grip Bench(middle finger on inside smooth):
barx12
95x10
135x7
185x5
225x3
275x1
315x1
335x1
345x1 finally found a liftoff/spotter and it made this set a lot easier

Flat DB Bench (flat backed):
60'sx5
85'sx2
100'sx1
120'sx1
150'sx2 first one was a super pause. Mostly b/c I started the press from around my throat area. It was hard to kick up the weight by myself and get started in any sort of pressing position.
110x8 4 of these were paused

BB Rows off Bench:
135x5
185x5
205x5
225x5
255x5

Rope pulls to chin:
90x10
120x10

Eliptical type machine:
hill interval 10minutes. I went fast up hill and slow down hill.

Pretty happy with the workout especially with the way i've been eating/feeling lately.

[Matt76]

Close grip bench (middle finger on inside smooth hands 8" apart give or take"):
paused:
barx12
95x7
135x5
185x5
225x3
275x1
315x1
335x1
found a liftoff
touch and go
365x1 wasn't all that hard
225x10paused

Flat db bench:
60'sx5
80'sx3
100'sx1
125'sx1
155'sx5failed attempts of trying to get the weight on my legs so I could kick them back and press them. The db's were just 1plate to thick to get over my leg :lol:
100'sx12paused

Lat pulls:
200x5
230x5
250x5
270x5
290x5
200x10

Front DB raises:
35'sx5
45'sx5
55'sx5
rear delt
35'sx12

done

good strong workout today