To A Better Me

[I_am_Matt]

I hear nothing but positive responses to lifters keeping logs or diaries of their "journey" along to the way to attaining their goals of power lifting, bodybuilding, etc. So I have decided to start mine.

Sunday, 21 FEB 2010

Today is a day of rest. Yesterday's power cleans killed since it has been 5 years since the last time I did them. Tomorrow will be a good day.

[I_am_Matt]

Chest today, shoulder still killin me on bench. If anyone reads this and might know what I can do to help my shoulder, please let me know. Its my left shoulder, all the way to the inside near my collar bone and chest.

Bench - 185x6, 205x4, 225x2, 205x4, 185x6
Incline DB - 55x10, 3 sets
Decline Bench - 155x8, 175x6, 155x8
Decline DB Flies - 35x20, 3 sets
Cable Crossovers - 40x20, 3 sets

Did some cardio, 1.5 miles on treadmill and some PFA practice crunches.

Biceps and back tomorrow, gonna be a good day.

[I_am_Matt]

Oh man, great workout for the biceps today, they really felt pumped. Missed out on breakfast because of waking up late. Today was also the wifey's birthday, I can't wait for her to get home Thursday so we can go out.


Biceps
EZ Bar curls (didn't count the weight of the bar)
70x8, 80x6, 90x4, 70x8
Seated EZ Bar Curls ( " )
70x5, 50x12, 50x12
Seated Incline DB Curls
25x10, 30x10, 30x10
Standing DB Curls
40x10, 3 sets


Back
Bent Over Rows
90x10, 115x10, 90x10
Seated Row, wide grip
105x10, 120x10, 120x10
Seated Row, close grip
110x10, 3 sets
Lat Pulldowns
130x8, 120x8, 110x8
Weighted Back Raise w/ 45 lb
3 sets of 15



Also did some abs, leg lifts and side bends, 3 sets of 20 each.
Sauna for 15 minutes to finish it out.


Tomorrow is cardio day, the one day I never look forward to, haha.

[sunny_max]

cardio is necessary evil bro........haha ...keep up the good work!

[I_am_Matt]

Missed on posting yesterday's workouts. Decided to do legs yesterday rather than cardio, haha. Today was triceps and shoulders, always a good day.

Squats - 135x10, 225x8, 275x4, 245x4, 275x4, 315x2, 135x10
Leg Press - 200x10, 250x10, 290x10
Leg Curls - 130x10, 110x10, 130x10
Leg Extensions - 130x10, 130x10, 150x10
Seated Calve Raises - 90x10, 135x10, 160x10


Today's

Military Press - 95x8, 115x6, 135x4
DB Military Press - 50x10, 3 sets
DB Front Raise - 30x10, 3 sets
Lateral Raise - 50x20, 40x20, 40x20

Reverse Grip Bench superset w/ Close-grip bench - 95x10, 105x10, 105x10
Skull Crushers (wt. not including bar) - 50x10, 3 sets
Overhead Pulldowns - 110x10, 3 sets
Dips - 7, 10, 10, 10, 10

Also did abs again. Left out cardio again, havn't had a session all week. Guess I should put that on the agenda for Saturday.

[sunny_max]

good to see another ga boy here bro.....keep at it!

[I_am_Matt]

Back day. Always a fun day. Pull-ups are disappointing, but I did weigh in at 212 this morning, haha.

Deadlifts: 135 lbs x 12
155 lbs x 12
185 lbs x 12
205 lbs x 12

Pull-ups (machine assisted at 85 lbs):
8
5
4

Standing Barbell Rows:
135 lbs x12
135 lbs x 12
135 lbs x 10
135 lbs x 10

Seated Rows :
100 lbs x 12
120 lbs x 12
100 lbs x 12
100 lbs x 12

Wide Grip Pull Downs:
100 lbs x 12
120 lbs x 12
105 lbs x 12
100 lbs x 12

Seated Single-Arm Low Rows:
100 lbs x 12
120 lbs x 12
120 lbs x 12
100 lbs x 12

Finished the morning off with a quick mile jog before I had to get ready for work.

[C.Coronato]

Looks like a solid workout bro!

[I_am_Matt]

Looks like a solid workout bro!


Thanks man. Im not the best workout planner, but I do what I can, haha.

[I_am_Matt]

So, as everyone can see, keeping up with this every day just doesnt happen for me. But Im gonna keep updating when I do something worth sharing, like Friday's bench workout ending with 3 reps of 225 lbs, something I was very pleased with. Also, decided to sign up for a "Tough Mudder" run here in Jacksonville next spring. Pretty stoked, but Its going to bring a whole new type of training to the table, as well as trying to keep in shape better for a deployment just before it. Its going to be a challenge, but Im gonna do my best.