Matt's dia...I mean Journal.

[MatthewC]

Meals; Spinach with olive oil and pecans; Handfull of almonds; cup of cottage cheese; 3 string cheezes; 16 oz salmon fillet baked; light muscle milk; beef jerky; scoop of peanut butter.

No Cardio (running late for work)

Bench- 135 10X 225 15X 275 8X 295 3X
Pullups (5 sets of 10)
Cable pulls don't know the weight -5 12X 6 12X 9 10X 9 10x
Hammer Machine Incline (don't know what else to call it) 170 12X 240 10X 240 10X 240 9X
Lat pull downs machine - 9 12X 11 10X 11 10X 11 10X
Drag rows- 185 12X 185 12X 235 9X 185 10X

 

[MatthewC]

Last Night- arms
cable curls- 27.5 12X 32 10X 32 10X 32 11X 32 9X
Cable tri extensions- 22.5 12X 27.5 10x 32 7 27.5 10X
DB Hammer Curls 60 12X 65 10X 65 8X 60 8X 60 8X
2 hand cable extensions 5 sets of gradual increased weight
BB reverse curls 95 lbs 10X 105 8X 105 7X 105 6X 105 8X
Straight BB skull crusher 95 10X 4 sets of 105 8X

Bike for 45 min

This morning; tried some old fashion oly lifting. Haven't done this in over 10 years so I started very light. (These are in lbs not kilos)
Hanging Power cleans trips- 135 185 205
Snatches from the floor trips- 105 125 145
Snatch Squats 3 sets of 145 5X.

Almost face planted on the squats. My body isn't use to this. I saw that Zach Krych was doing a clinic here in Mpls; figured why not; it's cut season.

 

[MatthewC]

Peanut butter; protein shake; half a pig loin; cottage cheese and lots of almonds. Probably have some chicken breast and advacado later tonight.

Last night workout-
Squats- 225 10X 225 10X 315 3X 335 1X 225 6X
Deads- 225 10X 315 5X 385 2X 385 2X
Stiff legged deads 225 10X 225 10X
Leg extensions 110 10X 130 10X 130 10X
Calf Raises- ? 5 sets of 12

Did 20 minutes of jump rope; 1 min on (doubles) 1 min off. That sucked. Bad.

 

[MatthewC]

So I was looking to possibly do a competition and was looking at techniques for lifting. I didn't know you couldn't use straps and you go below parallel for squats. Changed by form quite a bit and stopped using straps. I use an over and under grip. I got to 365 parallel and now I'm starting over deep. Damn. Do you have to go all the way down in competition? I really need to join a PLing gym.

Deep squats- 225-6X 225 6X 225 8X 295 2X
Deadlift- 315 6X 315 6X 315 5X 405 (up to the knees then dropped) my grip is weak
Hip sled- don't know the weight; it was super setted between deadlifts
Leg extension - 150 10X 170 8x 190 8X 190 8X
Calf raises- 6 sets of 145 8-10 reps

Cardio- Swam 1 mile

 

[PillarofBalance]

So I was looking to possibly do a competition and was looking at techniques for lifting. I didn't know you couldn't use straps and you go below parallel for squats. Changed by form quite a bit and stopped using straps. I use an over and under grip. I got to 365 parallel and now I'm starting over deep. Damn. Do you have to go all the way down in competition? I really need to join a PLing gym.

Deep squats- 225-6X 225 6X 225 8X 295 2X
Deadlift- 315 6X 315 6X 315 5X 405 (up to the knees then dropped) my grip is weak
Hip sled- don't know the weight; it was super setted between deadlifts
Leg extension - 150 10X 170 8x 190 8X 190 8X
Calf raises- 6 sets of 145 8-10 reps

Cardio- Swam 1 mile

Read the rules of the federation that is putting on the meet. In my Federation my hip joint has to dip below the knee.

 

[MatthewC]

BB FB- 225- 12X 295 4X 295 3X 295 2X 295 3X
Pull ups- 14, 12, 12, 12, 11
Machine pull- 5 sets of 10, 130#s

Drag pulls 135 12X, 185 12X 205 10X 205 10x
lat pull downs (don't know weight) 4 sets of slow pulls of 10
Hammer Press- 200 12X 290 6X 290 6X 290 5X

Ran for 1/2 hour, swam a mile in 37 min. Not good, I was tired and my goggles kept ****ing up.
Just saw a power lifting meet in my area April 20. I'm about 198 lbs; starting cutting Jan 1 from 217. Gonna shoot for the 181 weight class so I don't look like an idiot at my first meet. I just dropped 19 lbs in 8 weeks, I think I can drop another in 7 or so weeks. Its my first meet; so I'll set my goals at a 1100 total. My squat is terrible and dl almost as bad. Let's see what happens with a room full of people.

 

[MatthewC]

Not good at keeping this up. Tried my PR today at 325 and almost got it up for 2 reps after a full chest workout. I should attempt a PR here soon. Down to 190 lbs thirsty, and dead lifted 425 last week. My squat blows dicks still now that I drop below parallel. I got 355 up then dropped 365. I'm slowly gaining strength, losing weight. Ran a 5K this week around 27 min, pretty bad. Ran very few times this year. Gonna start running 30 min a day thursday and friday when I'm in Ketosis. Doing a keto diet still.

Diet today was.....

3 string cheeses (21g P), hard boiled egg (6g), chicken breast (30g), 1/2 cup almonds (6g P), half a avacado (2g), greek yogurts (13g), salami slices (12g), 1/4 cup cottage cheese (13), 3 eggs over easy (18), tobasco. Gonna eat some Tuna fish before I go to bed to get me up to 140G of P. Keto kills my appetite. Into my 2nd week of having Beta alaline 1g before 1 g after wo. Added creatine back in too, 5g daily. Probably what is giving me strength gains I'm guessing.

 

[MatthewC]

2 weeks ago I jumped rope and did 739 consecutive jumps. I don't know if that's good, someone try and see if it is.

 

[MatthewC]

Taking a week off of keto and lifting weights. Wiped out from the holiday and had half a cake on monday. I was losing discipline end of last week so I figured it was time to break up the routine. Took some pics for the album, I think I look meatier than I ever have been. I seriously would have to drop to 175 15 more lbs for a 6 pack (opinions welcomed). I'm gonna go a little harder on the cardio starting next week and go heavier to change things while still doing keto.

 

[MatthewC]

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