Workout Journal of Matt Z

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, jethrof, stuward, parth

Matt Z
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Location: Pennsylvania
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Post by Matt Z » Mon Jan 17, 2011 5:55 pm

Workout B (01/14/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps
6) 245 lbs for 05 reps*

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 05 reps
3) 345 lbs for 05 reps
4) 345 lbs for 05 reps
5) 345 lbs for 05 reps

* - close-grip

Workout C (01/17/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 275 lbs for 02 reps
5) 285 lbs for 02 reps
6) 285 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 185 lbs for 05 reps
3) 225 lbs for 05 reps
4) 255 lbs for 03 reps
5) 275 lbs for 03 reps
6) 285 lbs for 03 reps


Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Wed Jan 19, 2011 10:37 pm

Workout D (01/19/11)
Barbell Military Press
1) 100 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 200 lbs for 05 reps
6) 200 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +20 lbs for 05 reps
3) +25 lbs for 05 reps
4) +25 lbs for 05 reps

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 100 lbs for 05 reps ea.
3) 100 lbs for 05 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Mon Jan 24, 2011 9:32 pm

Workout A (01/24/11)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps

Straight-leg Deadlift
1) 225 lbs for 05 reps
2) 275 lbs for 05 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 385 lbs for 05 reps
6) 405 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for ~10 sec.
2) 455 lbs for ~10 sec.
3) 495 lbs for ~10 sec.
4) 515 lbs for ~10 sec.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Wed Jan 26, 2011 9:25 pm

Workout B (01/26/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps
6) 295 lbs for 05 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 375 lbs for 05 reps
5) 375 lbs for 05 reps

One-arm KB Swing
1) _20 lbs for 10 reps ea.
2) _20 lbs for 10 reps ea.
3) _20 lbs for 10 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
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Post by Matt Z » Thu Feb 03, 2011 8:39 pm

Workout D (02/03/11)
Barbell Military Press
1) 100 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 05 reps
6) 195 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 05 reps
3) +25 lbs for 05 reps
4) +25 lbs for 05 reps

DB Rear Delt Row
1) 100 lbs for 05 reps
2) 110 lbs for 05 reps
3) 110 lbs for 05 reps


Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Fri Feb 04, 2011 9:12 pm

Workout A (02/04/11)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps

Straight-leg Deadlift
1) 275 lbs for 05 reps
2) 345 lbs for 05 reps
3) 385 lbs for 05 reps
4) 385 lbs for 05 reps
5) 385 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for ~10 sec.
2) 455 lbs for ~10 sec.
3) 495 lbs for ~10 sec.
4) 495 lbs for ~10 sec.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Mon Feb 07, 2011 5:55 pm

Workout B (02/07/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 285 lbs for 03 reps
4) 305 lbs for 03 reps
5) 315 lbs for 03 reps
6) 320 lbs for 03 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 395 lbs for 05 reps
6) 405 lbs for 05 reps

Dumbbell Snatch
1) _45 lbs for 05 reps ea.
2) _55 lbs for 03 reps ea.
3) _65 lbs for 03 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
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Post by Matt Z » Wed Feb 09, 2011 6:09 pm

Workout C (02/09/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 205 lbs for 05 reps
4) 215 lbs for 05 reps
5) 225 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Dumbbell TGU
1) 45 lbs for 03 reps ea.
2) 45 lbs for 03 reps ea.
3) 45 lbs for 03 reps ea.
4) 60 lbs for 01 reps ea.
5) 65 lbs for 01 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Fri Feb 11, 2011 8:16 pm

Workout D (02/11/11)
Barbell Military Press
1) 100 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 200 lbs for 05 reps
5) 200 lbs for 05 reps
6) 200 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 06 reps
2) +25 lbs for 06 reps
3) +25 lbs for 06 reps
4) +25 lbs for 06 reps

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 110 lbs for 05 reps ea.
3) 110 lbs for 05 reps ea.
4) 110 lbs for 05 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Mon Feb 14, 2011 9:22 pm

Workout A (02/14/11)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 315 lbs for 03 reps
5) 345 lbs for 03 reps
6) 345 lbs for 03 reps

Straight-leg Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 05 reps
3) 405 lbs for 05 reps
4) 405 lbs for 05 reps
5) 405 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 455 lbs for 10 sec.
3) 495 lbs for 10 sec.
4) 525 lbs for 10 sec.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Wed Feb 16, 2011 6:25 pm

Workout B (02/16/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 300 lbs for 05 reps
6) 300 lbs for 05 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 405 lbs for 05 reps
6) 405 lbs for 05 reps

Dumbbell Snatch
1) 65 lbs for 05 reps ea.
2) 65 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Sat Feb 19, 2011 11:34 am

Workout C (02/19/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 245 lbs for 03 reps
5) 265 lbs for 03 reps
6) 275 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 03 reps
4) 275 lbs for 03 reps
5) 285 lbs for 03 reps

Turkish Get-up
1) 45 lbs for 03 reps ea.
2) 65 lbs for 01 reps ea.
3) 70 lbs for 01 reps ea.
4) 70 lbs for 01 reps ea.
5) 60 lbs for 03 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Mon Feb 21, 2011 5:58 pm

Workout D (02/21/11)
Barbell Military Press
1) 100 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 03 reps
4) 205 lbs for 03 reps
5) 215 lbs for 03 reps
6) 225 lbs for 03 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +35 lbs for 03 reps
4) +45 lbs for 03 reps
5) +50 lbs for 03 reps

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 110 lbs for 03 reps ea.
3) 120 lbs for 03 reps ea.
4) 120 lbs for 03 reps ea.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Thu Feb 24, 2011 10:11 pm

Workout A/B (02/24/11)
Barbell Box Squat *
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 315 lbs for 05 reps
6) 325 lbs for 05 reps
7) 335 lbs for 05 reps

Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 300 lbs for 05 reps
5) 300 lbs for 05 reps

Straight-leg Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 405 lbs for 05 reps
5) 405 lbs for 05 reps

* - Using low plyo step.

Matt Z
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4505
Joined: Tue Apr 25, 2006 1:19 pm
Location: Pennsylvania
Contact:

Post by Matt Z » Tue Mar 01, 2011 9:39 pm

Workout C (03/01/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 03 reps
5) 275 lbs for 03 reps
6) 280 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 03 reps
4) 285 lbs for 03 reps
5) 285 lbs for 03 reps

Turkish Get-Up
1) 45 lbs for 03 reps ea.
2) 55 lbs for 03 reps ea.
3) 60 lbs for 03 reps ea.
4) 60 lbs for 03 reps ea.


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