Workout Journal of Matt Z

[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.

[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.

[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

[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.

[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.

[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.

[Matt Z]

Note - Romanian Deadlift is another name for Straight-leg Deadlifts (straight-back), not a new exercise.

[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

[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.

[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.

[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

[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

[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.

[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

[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