Workout Journal of Matt Z

[Matt Z]

Workout A (06/11/12)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 02 reps
5) 365 lbs for 02 reps
6) 365 lbs for 02 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 365 lbs for 02 reps
4) 405 lbs for 02 reps
5) 405 lbs for 02 reps

[Matt Z]

Workout B (06/13/12)
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) 285 lbs for 05 reps

BB Bent-over Row
1) 185 lbs for 12 reps
2) 275 lbs for 08 reps
3) 315 lbs for 08 reps
4) 345 lbs for 08 reps
5) 345 lbs for 08 reps
6) 345 lbs for 08 reps

Overhead Squat
1) _95 lbs for 12 reps
2) 115 lbs for 10 reps
3) 115 lbs for 10 reps

[Matt Z]

Workout C (06/15/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 265 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

[Matt Z]

Workout D (06/18/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 03 reps
4) 205 lbs for 01 rep
5) 225 lbs for 01 rep
6) 235 lbs for 01 rep
7) 245 lbs for 01 rep
8) 255 lbs for 00 reps
9) 225 lbs for 03 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
4) 110 lbs for 05 reps

* - Plus one Push Press

[Matt Z]

Workout A (06/20/12)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 365 lbs for 03 reps
5) 375 lbs for 03 reps
6) 385 lbs for 03 reps

Straight-leg Deadlift
1) 225 lbs for 08 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps

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

[Matt Z]

Workout B (06/22/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps

BB Bent-over Row
1) 185 lbs for 12 reps
2) 275 lbs for 08 reps
3) 315 lbs for 08 reps
4) 335 lbs for 08 reps
5) 335 lbs for 08 reps

Overhead Squat
1) _95 lbs for 12 reps
2) 115 lbs for 08 reps
3) 115 lbs for 08 reps

[Matt Z]

Workout C (06/25/12)
Barbell Front Squat
1) 135 lbs for 12 rep(s)
2) 225 lbs for 05 rep(s)
3) 275 lbs for 01 rep(s)
4) 295 lbs for 01 rep(s)
5) 315 lbs for 01 rep(s)
6) 335 lbs for 01 rep(s)

Barbell High Pull
1) 135 lbs for 05 rep(s)
2) 225 lbs for 03 rep(s)
3) 275 lbs for 02 rep(s)
4) 295 lbs for 02 rep(s)
5) 315 lbs for 02 rep(s)
6) 335 lbs for 02 rep(s)

Turkish Get-up
1) _65 lbs for 03 rep(s) ea.
2) _85 lbs for 01 rep(s) ea.
3) _95 lbs for 01 rep(s) ea.
4) 100 lbs for 01 rep(s) ea.

[Matt Z]

Workout D (06/27/12)
Barbell Military Press
1) 135 lbs for 10 reps
2) 185 lbs for 06 reps
3) 195 lbs for 06 reps
4) 195 lbs for 06 reps
5) 195 lbs for 06 reps

Overhand Pull-ups
1) 12 reps
2) 12 reps
3) 12 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.

[Matt Z]

Workout A (07/09/12)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 03 reps
5) 385 lbs for 03 reps
6) 385 lbs for 03 reps

Straight-leg Deadlift
1) 225 lbs for 05 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

[Matt Z]

Workout B (07/11/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 06 reps
4) 280 lbs for 06 reps
5) 280 lbs for 06 reps

BB Bent-over Row
1) 185 lbs for 12 reps
2) 275 lbs for 08 reps
3) 335 lbs for 08 reps
4) 345 lbs for 08 reps
5) 345 lbs for 08 reps

Overhead Squat
1) _95 lbs for 12 reps
2) _95 lbs for 12 reps
3) _95 lbs for 12 reps

[Matt Z]

Workout C (07/13/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps

[Matt Z]

Workout D (07/17/12)
Barbell Military Press
1) 135 lbs for 12 reps
2) 185 lbs for 03 reps
3) 205 lbs for 03 reps
4) 225 lbs for 02 reps
5) 225 lbs for 02 reps
6) 225 lbs for 02 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 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.

[Matt Z]

Workout A (07/25/12)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 04 reps
5) 365 lbs for 04 reps
6) 365 lbs for 04 reps

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

[Matt Z]

Workout B (07/27/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 06 reps
4) 280 lbs for 06 reps
5) 280 lbs for 06 reps

BB Bent-over Row
1) 185 lbs for 12 reps
2) 275 lbs for 08 reps
3) 335 lbs for 08 reps
4) 335 lbs for 08 reps
5) 335 lbs for 08 reps

Overhead Squat
1) _95 lbs for 12 reps
2) _95 lbs for 12 reps
3) _95 lbs for 12 reps

[Matt Z]

Workout C (07/30/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 305 lbs for 02 reps
6) 305 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 315 lbs for 02 reps
6) 315 lbs for 02 reps

Turkish Get-up
1) _70 lbs for 05 reps ea.
2) _85 lbs for 02 reps ea.
3) _95 lbs for 02 reps ea.
4) 100 lbs for 02 reps ea.