Matt76's Training Log

Box Squats 4steps:
barx10
135x10
185x10
225x10
275x10

SLDL off step:
Hook Grip
135x5
225x3
315x3
355x3
385x3 static hold last rep 15secs

Decline Situps:
45x7
55x7

Side abs:
60x6

Hip exercise dbl mini band

Not a bad workout. I have trouble getting out of breath with the high rep box squats
 
Box squats are definately prety taxing. I did an 8 inch box squat once and onlyl had 225 on there and i was seeing stars and out of breath for sure.

Nice SLDLs
 
Paused Bench:
comp grip
barx10
135x10
185x3
225x3
275x1
285x5
middle finger ring:
285x5

3board comp grip paused:
315x3
355x3
385x3
415x3

Seated DB Shoulder presses:
35'sx10
55'sx3
90'sx10

Incline Tate Presses:
35'sx8
55'sx8x2

Hammer Curls:
35'sx5
45'sx5
60'sx5+2cheat reps

Rotator

Great workout today. All my bench sets went great. I was really suprised how easy the 415 was. I was supposed to do the tate presses before the shoulder work, but somehow I got mixed up.
 
Solid training matt...looks good brother, i'll be doing board presses for the first time ever next week...so we'll see how it goes
 
Incline DB bench Paused:
30'sx10
50'sx10
75'sx3
100'sx10

BB Rows:
barx10
135x10
185x7x2

Lat Pulls:
200x7
230x3
270x3
300x4

Light Rotator

Done

Short and sweet. Everything was pretty easy besides for the lat pulls. My chest is torn apart from the incline presses. I will have to eat well in order to recover in time for Friday.
 
Bench comp grip paused:
barx10
135x7
185x5
225x3
275x1
295x5 easiest set i've had in the past cpl weeks

5board comp grip paused:
315x1
365x1
405x1
455x1
495x1
545x1
575x1
600x0 got it off the board but not enough ass to lock out(prolly should of cut down # of sets)

Seated DB shoulder Presses:
35x7
50x5
80x3
100'sx10

Lying DB extensions:
35'sx7
50'sx7
50'sx10 was messing with form

Alternating DB Curls:
35'sx5
45'sx5
50'sx5
55'sx5

Rotator 20lbs two exercises 2sets each 10reps

Was really suprised with how well my workout went today. I haven't ate worth a shit all week, and i've only gotten about 6hrs of sleep each night somtimes less. I think cutting out Wednesday's workout really helped with recovery.
 
Nice work man!
Sometimes those workouts where you don't think you're gonna do well end up being awesome.
 
buffness said:
hows the fat loss going :)
Click to expand...

it's going. I gained some weight back this week by not eating go figure.

I actually am starting to lose some fat in my arms. It is actually starting to show a peak rather than just one big ball of mass haha.

I had my cheat meal last night at Olive Garden. Damn my stomach is hurting today though.

Going to head out not to do some cardio on an empy stomach. It might not be a.m. but I did just wake up:)
 
Paused Incline DB Press:
35'sx10
55'sx5
80'sx3
110'sx10

Close Grip CBL Rows:
180x6
200x6
220x6
240x6
260x6

Wide Grip Lat Pulls:
200x10
210x10
220x10

Rotator

Done
 
Matt76 said:
I've been reading a lot about volume and how if you want to continue to progress you need to keep the volume moving up. Well this got me thinking so i'm also going to start putting my workouts in Excel so I can tally how much work is being done. Also it'll be easy to work out percentages and things of that nature. Going to give this a try for awhile and i'll let ya know how it works out.
Click to expand...

I'd be interested in seeing your spreadsheet. I want to look over your logs for some more ideas. I'm going to try attaching the Brad Gillingham deadlift program spreadsheet I put together after I bought his video...might be worth some ideas to you.
 
Box Squat off Bench 2-3inches above//:
135x10
225x7
275x3
315x1
365x1
405x1
455x1
495x1
545x1 squatting it was easy it's unracking it that was hard

SLDL off step:
Hook Grip
225x3
275x3
315x3
365x3
405x3PR

RT Handle all right handed:
47.5x1
95x1
142.5x1
167.5x1
187.5x0 I suck

Decline situps:
50x6
65x6
75x6

Done

SLDL's went great will go up 10lbs next week.
 
Flat Bench Paused:
comp grip
barx10
135x5
185x5
225x3
275x1
305x5
middle finger:
315x5

3board paused comp grip:
315x3
365x3
405x3
435x3PR
455x0messed up form didn't have a good setup
455x1nailed it should have done two

H.S. Shoulder Press:
1platex3
2platesx3
3platesx1
3plates+25x1
4platesx1
4plates+17.5lbs a sidex0

Side Delt raises

2burnout sets on dips paused at bottom around 30reps or so

Done

Don't know if i'll be working out for a cpl weeks so I decided to make this a good workout. You can really tell a difference when you skip a squat workout though b/c I was dragging ass today b/c of Wednesday.
 
Nice pressing Matt!

When you list "comp grip" and "middle finger grip", how much difference is there between them? Is your competition grip much wider?
 
Thanks guys.

F-Mac comp grip is pointer finger on ring and middle finger is well middle finger on ring only one finger difference
 
o and on a side note my form on raw bench still isn't there. My breathing sucks and i'm just having form issues. I'm good for one rep but after that I don't have a rythm like I should
 
Box Squat 2-3" below//:
barx10
135x7
225x4
275x1
315x10 this was really hard

Rack Dead right above Knee:
Hook Grip:
135x7
225x1
315x1
405x1
495x1
545x0 couldn't take it
OU grip:
545x1
585x1
605x1
635x1 slow and it was very hard

Static Hold Hook Grip:
405x3sets 10seconds each these hurt like a bitch


Good to be back in the gym
 
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