Workout Journal of Matt Z
Moderators: Ironman, Jungledoc, ianjay, stuward
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Re: Workout Journal of Matt Z
Workout D (03/08/13)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 05 reps
4) 210 lbs for 05 reps
5) 210 lbs for 05 reps
6) 210 lbs for 05 reps
Overhand Pull-up
1) 12 reps
2) 12 reps
3) 12 reps
Rear Delt Row
1) 95 lbs for 12 reps ea.
2) 95 lbs for 12 reps ea.
3) 95 lbs for 12 reps ea.
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 05 reps
4) 210 lbs for 05 reps
5) 210 lbs for 05 reps
6) 210 lbs for 05 reps
Overhand Pull-up
1) 12 reps
2) 12 reps
3) 12 reps
Rear Delt Row
1) 95 lbs for 12 reps ea.
2) 95 lbs for 12 reps ea.
3) 95 lbs for 12 reps ea.

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Re: Workout Journal of Matt Z
Workout A (03/13/13)
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 03 reps
5) 365 lbs for 03 reps
6) 365 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) 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.
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 03 reps
5) 365 lbs for 03 reps
6) 365 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) 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.
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Re: Workout Journal of Matt Z
Workout B (03/15/13)
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) 290 lbs for 05 reps
Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 290 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) 285 lbs for 05 reps
5) 290 lbs for 05 reps
Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 290 lbs for 05 reps
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Re: Workout Journal of Matt Z
Workout C (03/18/13)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 03 reps
4) 275 lbs for 03 reps
5) 275 lbs for 03 reps
6) 275 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) 305 lbs for 03 reps
5) 305 lbs for 03 reps
6) 305 lbs for 03 reps
Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _85 lbs for 01 reps ea.
3) 100 lbs for 01 reps ea.
4) 100 lbs for 01 reps ea.
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 03 reps
4) 275 lbs for 03 reps
5) 275 lbs for 03 reps
6) 275 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) 305 lbs for 03 reps
5) 305 lbs for 03 reps
6) 305 lbs for 03 reps
Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _85 lbs for 01 reps ea.
3) 100 lbs for 01 reps ea.
4) 100 lbs for 01 reps ea.
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Re: Workout Journal of Matt Z
Workout D (03/20/13)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 04 reps
4) 205 lbs for 05 reps
5) 205 lbs for 04 reps
Overhand Pull-up
1) 12 reps
2) 12 reps
3) 12 reps
Rear Delt Row
1) 85 lbs for 12 reps ea.
2) 85 lbs for 12 reps ea.
3) 85 lbs for 12 reps ea.
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 04 reps
4) 205 lbs for 05 reps
5) 205 lbs for 04 reps
Overhand Pull-up
1) 12 reps
2) 12 reps
3) 12 reps
Rear Delt Row
1) 85 lbs for 12 reps ea.
2) 85 lbs for 12 reps ea.
3) 85 lbs for 12 reps ea.
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Re: Workout Journal of Matt Z
Workout A (03/22/13)
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 03 reps
5) 365 lbs for 03 reps
6) 365 lbs for 03 reps
Romanian 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
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.
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 03 reps
5) 365 lbs for 03 reps
6) 365 lbs for 03 reps
Romanian 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
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.
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Re: Workout Journal of Matt Z
Note - Romanian Deadlift is another name for Straight-leg Deadlifts (straight-back), not a new exercise.
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Re: Workout Journal of Matt Z
Workout B (03/27/13)
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) 295 lbs for 05 reps
Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _85 lbs for 05 reps ea.
Bent-over Row
1) 225 lbs for 12 reps
2) 295 lbs for 08 reps
3) 345 lbs for 05 reps
4) 345 lbs for 05 reps
5) 345 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) 285 lbs for 05 reps
5) 295 lbs for 05 reps
Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _85 lbs for 05 reps ea.
Bent-over Row
1) 225 lbs for 12 reps
2) 295 lbs for 08 reps
3) 345 lbs for 05 reps
4) 345 lbs for 05 reps
5) 345 lbs for 05 reps
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Re: Workout Journal of Matt Z
Workout C (03/29/13)
Barbell Front Squat
1) 135 lbs for 12 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
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 Lunge
1) _90 lbs for 05 reps ea.
2) 130 lbs for 05 reps ea.
3) 130 lbs for 05 reps ea.
Barbell Front Squat
1) 135 lbs for 12 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
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 Lunge
1) _90 lbs for 05 reps ea.
2) 130 lbs for 05 reps ea.
3) 130 lbs for 05 reps ea.
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Re: Workout Journal of Matt Z
Workout D (04/01/13)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 03 reps
3) 205 lbs for 03 reps
4) 215 lbs for 03 reps
5) 220 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) +50 lbs for 03 reps (New 3RM!)
4) +25 lbs for 08 reps (New 8RM!)
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.
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 03 reps
3) 205 lbs for 03 reps
4) 215 lbs for 03 reps
5) 220 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) +50 lbs for 03 reps (New 3RM!)
4) +25 lbs for 08 reps (New 8RM!)
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.
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Re: Workout Journal of Matt Z
Workout A (04/03/13)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 335 lbs for 05 reps
5) 345 lbs for 05 reps
6) 345 lbs for 05 reps
Romanian 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
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 335 lbs for 05 reps
5) 345 lbs for 05 reps
6) 345 lbs for 05 reps
Romanian 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
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Re: Workout Journal of Matt Z
Workout B (04/05/13)
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) 295 lbs for 05 reps
6) 295 lbs for 05 reps
Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _80 lbs for 05 reps ea.
3) _90 lbs for 05 reps ea.
BB Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 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
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) 295 lbs for 05 reps
6) 295 lbs for 05 reps
Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _80 lbs for 05 reps ea.
3) _90 lbs for 05 reps ea.
BB Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 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
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Re: Workout Journal of Matt Z
Workout C (04/08/13)
Barbell Front Squat
1) 135 lbs for 12 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
6) 285 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) 295 lbs for 03 reps
5) 305 lbs for 03 reps
6) 315 lbs for 03 reps
Dumbbell Lunge
1) 100 lbs for 05 reps ea.
2) 130 lbs for 05 reps ea.
3) 150 lbs for 05 reps ea.
4) 160 lbs for 05 reps ea.
Barbell Front Squat
1) 135 lbs for 12 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
6) 285 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) 295 lbs for 03 reps
5) 305 lbs for 03 reps
6) 315 lbs for 03 reps
Dumbbell Lunge
1) 100 lbs for 05 reps ea.
2) 130 lbs for 05 reps ea.
3) 150 lbs for 05 reps ea.
4) 160 lbs for 05 reps ea.
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Re: Workout Journal of Matt Z
Workout D (04/10/13)
Barbell Military Press
1) _95 lbs for 12 reps
3) 185 lbs for 05 reps
4) 185 lbs for 05 reps
5) 185 lbs for 05 reps
Overhand Pull-up
1) 10 reps
2) 10 reps
3) 10 reps
Barbell Military Press
1) _95 lbs for 12 reps
3) 185 lbs for 05 reps
4) 185 lbs for 05 reps
5) 185 lbs for 05 reps
Overhand Pull-up
1) 10 reps
2) 10 reps
3) 10 reps
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Re: Workout Journal of Matt Z
Workout A (04/15/13)
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) 325 lbs for 03 reps
Turkish Get-up
1) _70 lbs for 03 reps ea.
2) _90 lbs for 02 reps ea.
3) 100 lbs for 02 reps ea.
4) 110 lbs for 02 reps ea. - New PR!
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 295 lbs for 08 reps
4) 345 lbs for 05 reps
5) 345 lbs for 05 reps
6) 345 lbs for 05 reps
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) 325 lbs for 03 reps
Turkish Get-up
1) _70 lbs for 03 reps ea.
2) _90 lbs for 02 reps ea.
3) 100 lbs for 02 reps ea.
4) 110 lbs for 02 reps ea. - New PR!
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 295 lbs for 08 reps
4) 345 lbs for 05 reps
5) 345 lbs for 05 reps
6) 345 lbs for 05 reps