Matts training log 2013

[Smithmachine]

05/03/13 Friday Matt's log. Food was minimal this morning pbj and a powerbar coupled with pre workout ravage. Sleep was maximal at about 10 hrs..
Started with 12 minutes on elliptical 10 resistance

Squat
135 x10
225 x8
295 x5x2
315 x3
345 x2
355 x2
315 x6

Gotta get some one to watch my form. Feels like I'm not going down far enough on some reps.

Did a few curls in between squat reps. Standing dumbell
30 x10
35 x8
40 x8

Moved on to some EZ bar curls
50 x6
60 x6
70 x6
no rest in between.
rest 30 sec.
90 x6
120 x1 no rest in between
rest 30
100 x8

Now on to some more legs
Leg press

200 x20 200 x 15 calf raises one leg at a time
400 x10 400 x 15 both legs
600 x2 then did 4 reps halfway


Thought I'd do some back stuff.
Dumbell single arm bent over rows
105 x6x2
115 x5
120 x5

T bar
90 x10
added 20 lbs of chains
90 x8
115 x6
160 x3
90 x15 dropped chains
90 x10

Did some close grip pull ups. BW 4 reps twice

20 push ups twice

Cable crunches 150 x 15x3

elliptical 2 min at 12 then 10 at 6.


Followed by a bottle of water, powerade slush, a bean and beef burrito and chicken soft taco.

BTW it was really hard not to hit the bench today. I've been doing bench 3 days a week for a couple months and it just didn't seem right not to bench. But i worked through it....

 

[Smithmachine]

Sunday. Cinco de mayo.

Went mainly for arms . Super setted triceps and biceps.
Did ez bar curls up to 80 lbs, with triceps extensions.
Then did some single arm curls on incline
tricep kickbacks.

Cable crunches

Tried some deadlift, made it up to 350 . Nothing was feeling good.

Did shoulder shrugs up to 315 x10



Monday warmed up for flat bench.

45 x15
95 x10
135x8
185 x6
225 x5
Did a set of close grip @ 225 x8
Moved over to some chains on bench 30 lbs.
225 x5
245 x4
260 x3
275 x1 triceps were hurting
Burned down

That was all for Monday........
Didn't have my NotePad with me so this is all from memory.
Gonna work with my squat today. Wish me luck.

 

[Smithmachine]

Tuesday 05/07/13

Box
Squats

135 x8
185 x6
225 x4
275 x2
315 x2
335 x2
355 failed
315 x2
275 x3
225 x5
185 x8

Pretty sure I died afterwards.

Leg press
400x10x3

Calf raises 400x15x3

Did some curls. Worked up to 140 x3 on ez curl

Worked with some bands and bar squat position forward bends

 

[Smithmachine]

No gym tonight

Dinner Ate some of a calzone a llot of water today
Rode the bike around town for a bit, split some wood with sledge and wedge and flipped a big rock in the yard about 30 ft. Rock is probably around 350.

Ate a pbj with honey and protein shake.

 

[Smithmachine]

Started off the morning with 3 eggs tortillas and some peperoni slices. and some honey greek yogurt. Also some c4 i found that had been lost for months!

Incline crunches 30 bw

Back raises 20 bw

Bench.. 30 lbs chains.
bar x 12
95 x 10
135 x8
185 x 5
Paused the rest
225 x 4 x 2
205 x 5
185 x5x 2
135 x 10

right arm was starting to hurt.

Did some cable cross overs 50 lbs x 12 x 3
Face pulls 130lbs x 12x3
Butterfly machine
60 x 10
100 x10
120 x 10

moved on to some squats on the smith machine.

135 x 10
225 x 8 x 2
275 x 5 x 2
295 x 5
315 x 3
325 x 1
275 x 4
225 x 5 x 3

Went back and did 30 more incline crunches.

Then ended with 10 min on elliptical at 4

 

[Smithmachine]

Haven't been writing my numbers down at the gym so been slacking on logs. Last week was high volume work. Did up to 95% 1 rm on bench Monday. Squatted Tuesday. Bench with 3 board on Wednesday. High pulls on dead Thursday. Friday was incline bench then some shrugs. did accessory work after all main lifts.


This Monday was at bench again lower% . Used the ram for a few heavy negs. Did some face pulls, butterflies and Lat pulldowns. Didn't realize the tornado sirens went off which explained why two of the guys didn't show..
yesterday was squat again. Worked up to 385 personal best.

 

[Smithmachine]

Bench today, 3 board low volume. 90% of 1rm.

Accessories tricep work and t bar

 

[Smithmachine]

Did a little deadlift. Pulled 405 twice. Got 425 up but not locked. Tried again and failed :-[

 

[Smithmachine]

Maxed out on bench last night 315 pb. 237 bw.

 

[Smithmachine]

New years resolution is to stay up with this log. Been working towards a meet January 18th . Its a NASA meet. Gonna do powerlifting . Hit 495 off a box last night on squat. Pulled 455 off high pins with chains. Benched Monday got 315 paused.

 

[BrotherIron]

So you never did the meet in June?

 

[Smithmachine]

Did the meet in June. Its just one my gym puts on, not real serious. Only managed a295 bench 345 squat and 365 dead. Got married later that day, was not mentally prepared for either,lol. Feeling allot better about this one!