middle finger up

[mattypyuu]

Wednesday 3, April 2013 [PM]

[ Weight: 117 ]

- Deadlift to Knees

110 x 1 x 3

130 x 1 x 3

150 x 1 x 3

165 x 4 x 3

- OHP

4 sets, 6 reps

- Deadlift from boxes

120 x 1 x 4

140 x 1 x 4

165 x 2 x 4

190 x 4 x 3

- Abs

[mattypyuu]

Thursday 4, April 2013; [AM]

[ Weight: 117.7 ]

Back & Bi's w/ suitcase deads

- Pull Ups, 5 sets

- HS Row (high), 3 sets

- Lat Pull (wide), 3 sets

- DB Row, 3 sets

- Suitcase deads, 2 sets of 5 (semi-heavy)

- Suitcase deads, 1 set of 2 (heavy)

- Suitcase deads, 1 set of 1 (heavier)

- Suitcase deads, 2 sets of 5 (semi-heavy)

- Bi's

comments: felt nice and energized whole session. Caffeine pills worked nicely, kept me focused.

[mattypyuu]

Friday 5, April 2013

Saturday 6, April 2013

Sunday 7, April 2013

Off

[mattypyuu]

Monday 8, April 2013; [Noon]

- BW Squats & Lunges; to help strengthen my knee up again

Warmed up with bike & leg extensions

BW squats x lots

Walking Lunges x lots

Leg Extensions x 8 (semi heavy)

More BW squats & Walking Lunges

Mobility work and lots of foam rolling.

- Bench

bar x lots

60 x 10

90 x 4

105 x 3

120 x 5 x 3

- DB Fly

5 sets of 8 - 10

- Dips

5 sets of 5 - 10, and did a drop set for my 6th.

comments: working my legs at the start felt maddddddd good. the burn during those walking lunges i've never felt before. It felt harder than my smolov squats i was doing. i just dropped to the ground after those. Walking after that felt werid as hell, after all the foam rolling, felt like i could do it all again lol. Anyway hoping that my knee comes back good. It feels alot stronger now. Bench felt really good too.

[mattypyuu]

Tuesday 9, April 2013; [PM]

- Back, Traps & Bi's

Pull Ups (wide), 5 sets

HS Row (high), 3 sets

Lat Pull (wide), 3 sets

DB Row, 3 sets

Face Pulls, 5 sets

BB Shrugs, 4 sets

DB Shrugs, 3 sets

Bi's

[mattypyuu]

Wednesday 10, April 2013; [PM]

- Deadlift to knees

60 x lots (full deads)

100 x 5

130 x 5

155 x 2 x 3

170 x 4 x 2

- Clean & Jerk (no split)

60 x 5

70 x 4 x 5

75 x 1 x 8

60 x 8 (set of strict OHP)

- Deadlift from knees

120 x 4

140 x 4

165 x 2 x 4

175 x 3 x 4

175 x 1 x 10 (went till failure :twisted:)

comments: fun af session. first set of deads were really easy - fast off the ground. First time clean & jerkin' it wasn't Full Oly style thou, im just trying to mimic strongman style - picking weight off the ground, lifting it over my head. 2nd set of deads felt really good, last set wanted to just go all out.

[mattypyuu]

Thursday 11, April 2013; [PM]

- Back, Traps & Bi's

Pull Ups (underhand-grip), 5 sets

Low Row (v-grip), 3 sets

Lat Pull (v-grip), 3 sets

DB Row, 3 sets

Suitcase Deadlifts, 5 sets

BB Shrugs, 5 sets

Bi's

[mattypyuu]

Friday 12, April 2013; [PM]

- Squat

BW Squats, lunges

60 x 10

100 x 5

100 x 3

60 x 5

- Bench

60 x 10

100 x 8

120 x 2 x 2

110 x 3

100 x 5

80 x 15

DB Flys, 3 sets

Dips, 3 sets

Flat-bar Push downs, 3 sets

comments: today i tried squatting, felt good up untill i started lifting 100kg. Sharp pain in my knee (different to what i had before), but on the plus side, whatever i had before is gone. The pain isn't in my upper tibia (where the patella tendon is), the pain i felt today was directly bang in my patella.

Anyway, Bench felt really easy. Powered thru it all. Decided to just go till failure on the last set, shoulders were BURNING after that lolol.

[mattypyuu]

Monday 15, April 2013; [PM]

- BW lunges, BW back/front squats, leg ext & stretches x lots - pre fatigue (for about 20mins)

- Leg Press

1 pps x lots

2 pps x lots

3 pps x 10

4 pps x 10

5 pps x 10

6 pps x 8

drop set >

7 pps x 8

6 pps x 5

5 pps x 8

4 pps x 10

3 pps x 10

2 pps x 20

Foam Rolling / 20min break lol

- Bench

60 x 1 x 10

105 x 2 x 3

120 x 5 x 3

130 x 1 x 3

- Dips, 3 sets

- Rotator Cuff exercises

2 exercises, 3 sets each arm (high reps, lowest weight possible) - 20-30 reps each set/exercise

[mattypyuu]

Tuesday 16, April 2013; [PM]

- hypertrophy back/bi/traps

- BW Pull Ups, 5 sets

- HS Row (high), 3 sets

- Lat Pull (wide), 3 sets

- Low Row (v-grip), 2 sets

- DB Row, 3 sets

- BB Shrugs, 5 sets

- Bi's

[mattypyuu]

Wednesday 17, April 2013; [PM]

- Deficit Deadlifts

60 x 1 x 10+ (normal deads)

110 x 2 x 3

130 x 2 x 3

142.5 x 4 x 3

- Bench

70 x 1 x 5

90 x 1 x 5

105 x 2 x 3

120 x 3 x 2

130 x 2 x 2

120 x 1 x 3

120 x 1 x 8 (went till pre-fail)

Cable Flys, 5 sets

- Deadlift from boxes

130 x 1 x 5

155 x 2 x 4

180 x 2 x 3

200 x 2 x 2

220 x 1 x 5 (added weight, and +3 rep'd from program)

~ 20min foam roll / stretching

[mattypyuu]

Friday 19, April 2013; [AM] - Weight: 118.8

- Bench

60 x 10

100 x 5

120 x 6 x 3

140 x 1 x 2 [Rep PB]

~ 1 set of dips (hurts my shoulders... i think im not flexible to go in depth)

~ 3 sets of close grip bench

~ 3 sets of Pull Downs (flat bar)

- Rotator Cuff exercises, 2 sets each, 3 exercises

comments: 2 months ago 140 was my 1RM on bench, reping it twice made my day :grin: it felt like i could push another but i had no spotter and gym is empty in the mornings for some reason :?

[ThreeWhiteLights]

This guy calling in sick to work and then hitting a PB on bench :pfft:

[mattypyuu]

damn, caught out

[mattypyuu]

Friday 19, April 2013; [AM] - Weight: 118

- Back/Traps & Bi (hypertrophy)

Pull Ups (underhand-grip), 5 sets

Low Row (v-grip), 3 sets

HS Row (inside handle), 3 sets

Lat Pull (v-grip), 3 sets

DB Row, 3 sets

BB Shrugs, 5 sets

DB Shrugs, 5 sets

Bi's

[Laver]

Plz log your trenning Matt

[mattypyuu]

Monday 22, April 2013; [PM]

- Bench

80 x 10

100 x 5

122.5 x 5 x 4 (was only suppose to do 112.5 but i can't count and realized half way thru i had more weight..)

~ Weighted Dips 3 sets

- Floor Bench Press

60 x 5

100 x 5

120 x 3 x 5

100 x 10

- OHP

70 x 3

80 x 1

90 x 1 (bent my knees )

95 x 1 (failed)

60 x 13 (failed on 14th)

- DB OHP

30 x 5

37.5 x 3

~ more Dips, 4 sets

- Farmers walk w/ 37.5kgs - 4 sets

comments: wasn't planning on the OHP stuff today, but jumped in with the hulk :pfft:

Plz log your trenning Matt

hi

[mattypyuu]

Tuesday 23, April 2013; [PM] - Weight: 117.8

- Hypertrophy - back & bi's

Pull Ups (wide), 5 sets

Low Rows (v-grip), 3 sets

HS Row (high grip), 3 sets

Lat Pull (wide), 3 sets

DB Row, 3 sets

Bi's

[Merlin]

Monday 22, March 2013; [PM]

122.5 x 5 x 4 (was only suppose to do 112.5 but i can't count and realized half way thru i had more weight..)

Just casually throw 10kgs on what is already some heavy ass weight without noticing. Lol beast.

[ThreeWhiteLights]

Monday 22, March 2013; [PM]

- OHP

70 x 3

80 x 1

90 x 1 (bent my knees )

95 x 1 (failed)

60 x 13 (failed on 14th)

comments: wasn't planning on the OHP stuff today, but jumped in with the hulk :pfft:

Plz log your trenning Matt

hi

Here is a quick vid I whipped up to prove that Matt does lift irl :pfft:

[mattypyuu]

Monday 22, March 2013; [PM]

122.5 x 5 x 4 (was only suppose to do 112.5 but i can't count and realized half way thru i had more weight..)

Just casually throw 10kgs on what is already some heavy ass weight without noticing. Lol beast.

haha, yeah i was pretty zoned out during the bench session - caffeine pills :twisted:

Monday 22, March 2013; [PM]

- OHP

70 x 3

80 x 1

90 x 1 (bent my knees )

95 x 1 (failed)

60 x 13 (failed on 14th)

comments: wasn't planning on the OHP stuff today, but jumped in with the hulk :pfft:

Plz log your trenning Matt

hi

Here is a quick vid I whipped up to prove that Matt does lift irl :pfft:

hahaha nice vid

[mattypyuu]

Wednesday 24, March 2013; [PM]

- Bench

75 x 5

90 x 4

105 x 2 x 3

120 x 2 x 3

130 x 2 x 2

130 x 1 x 5

- Deadlift

110 x 3

130 x 3

160 x 2 x 3

180 x 2 x 3

190 x 3 x 2

180 x 3 x 2

- Floor Bench Press

100 x 4 x 5

- Flat-Bar Push Downs, 1 set

[mattypyuu]

Friday 26, April 2013; [Noon]

- Bench

80 x 10

90 x 5

100 x 5

110 x 2 x 4

120 x 2 x 3

130 x 2 x 2

140 x 1

110 x 8

90 x 8

80 x 8

- Weighted Dips, 3 sets

- Flys, 3 sets

- Flat-bar push downs, 5 sets

- Legs

Mobility, stretching, BW exercises

- Back Squats

60 x 10

80 x 10

100 x 2 x 5

- Front Squats

40 x 2 x 10

60 x 2 x 10

80 x 2 x 5

comments: gonna try progress slow on the squats and see what happens. Forced myself not to lift heavy to not aggravate my knee again. Probably gonna use wraps when i start squatting 140+ again. Was actually my first time doing front squats too, core was squeezing, and felt less quad dominant than back squats. (idk if i was doing it right :? where u @ chris)

end of sheiko #29; altered.

[mattypyuu]

Saturday 27, April 2013; [Noon]

Hypertrophy - Back & Traps

Pull Ups (under-hand grip), 5 sets

Low Row (wide grip), 3 sets

Lat Pull Down (v-grip), 3 sets

BB Bent-over Row, 3 sets

DB Row, 3 sets

BB Shrugs, 5 sets

DB Shrugs, 5 sets

- Starting next week gonna be making a private log, i'll probably still update first page with current PR's etc