Workout Journal of Matt Z

[Matt Z]

Workout C (07/12/13)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
4) 225 lbs for 08 reps
5) 225 lbs for 08 reps

Romanian Deadlift
1) 225 lbs for 08 reps
2) 315 lbs for 08 reps

[Matt Z]

Workout D (07/15/13)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 215 lbs for 03 reps
4) 215 lbs for 03 reps
5) 215 lbs for 03 reps

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

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

[Matt Z]

Workout A (07/17/13)
Barbell Back Squat
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 05 reps
4) 355 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps

Barbell Walkout
1) 415 lbs for 01 rep
2) 465 lbs for 01 rep
3) 485 lbs for 01 rep
4) 485 lbs for 01 rep

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

[Matt Z]

Workout B (07/18/13)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 285 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps

Turkish Get-up
1) _75 lbs for 05 reps ea.
2) _80 lbs for 05 reps ea.
3) _85 lbs for 05 reps ea.

Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 315 lbs for 05 reps
5) 315 lbs for 05 reps

[Matt Z]

Workout C (07/22/13)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 01 rep
4) 295 lbs for 01 rep
5) 315 lbs for 01 rep
6) 320 lbs for 01 rep

Barbell Deadlift
1) 235 lbs for 05 reps
2) 325 lbs for 03 reps
3) 415 lbs for 01 rep
4) 445 lbs for 01 rep
5) 465 lbs for 01 rep
6) 415 lbs for 05 reps

[Matt Z]

Workout D (07/24/13)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 205 lbs for 05 reps
4) 205 lbs for 05 reps
5) 205 lbs for 05 reps

Rear Delt Row
1) 100 lbs for 10 reps ea.
2) 100 lbs for 10 reps ea.
3) 100 lbs for 10 reps ea.

Overhand Pull-up
1) 10 reps
2) 10 reps
3) 10 reps

[Matt Z]

Workout A (07/29/13)
Barbell Back Squat
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 03 reps
4) 375 lbs for 01 rep
5) 395 lbs for 01 rep
6) 415 lbs for 01 rep
7) 415 lbs for 01 rep

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 01 rep
4) 295 lbs for 01 rep
5) 315 lbs for 01 rep
6) 335 lbs for 01 rep

[Matt Z]

Workout B (07/31/13)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 285 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps
6) 295 lbs for 05 reps

Bent-over Row
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 305 lbs for 05 reps
4) 355 lbs for 05 reps
5) 355 lbs for 05 reps
6) 355 lbs for 05 reps

Turkish Get-up
1) _75 lbs for 05 reps ea.
2) _80 lbs for 05 reps ea.
3) _80 lbs for 05 reps ea.

[Matt Z]

Workout C (08/02/13)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 235 lbs for 08 reps
4) 245 lbs for 08 reps
5) 235 lbs for 08 reps

Romanian Deadlift
1) 225 lbs for 08 reps
2) 315 lbs for 08 reps
3) 365 lbs for 08 reps

[Matt Z]

Workout D (08/06/13)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 03 reps
3) 215 lbs for 02 reps
4) 235 lbs for 01 rep
5) 245 lbs for 00 reps
6) 245 lbs for 01 rep
7) 235 lbs for 02 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +50 lbs for 01 rep
4) +25 lbs for 05 reps

Overhand Pull-up
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 (08/08/13)
Barbell Back Squat
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 05 reps

* Workout cut short due to sore ankle.

[Matt Z]

Workout B (08/12/13)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 295 lbs for 03 reps
4) 305 lbs for 03 reps
5) 315 lbs for 03 reps
6) 315 lbs for 03 reps

Bent-over Row
1) 145 lbs for 12 reps
2) 235 lbs for 12 reps
3) 325 lbs for 05 reps
4) 375 lbs for 03 reps
5) 395 lbs for 03 reps
6) 415 lbs for 03 reps

Turkish Get-up
1) _75 lbs for 03 reps ea.
2) 100 lbs for 03 reps ea.
3) 100 lbs for 03 reps ea.

[Matt Z]

Workout C (08/14/13)
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

Romanian Deadlift
1) 235 lbs for 05 reps
2) 325 lbs for 05 reps
3) 375 lbs for 05 reps
4) 395 lbs for 05 reps

Barbell Hold (grip)
1) 415 lbs for 10 sec.
2) 505 lbs for 10 sec.
3) 535 lbs for 10 sec.
4) 555 lbs for 10 sec.

Workout D (08/16/13)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 205 lbs for 05 reps
4) 205 lbs for 05 reps
5) 205 lbs for 05 reps

Overhand Pull-up
1) 12 reps
2) 12 reps
3) 08 reps*

Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.

* Broke both straps.

[Matt Z]

Workout A (08/19/13)
Barbell Back Squat
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 03 reps
4) 355 lbs for 03 reps
5) 375 lbs for 03 reps
6) 375 lbs for 03 reps
7) 375 lbs for 03 reps

Romanian Deadlift
1) 235 lbs for 05 reps
2) 325 lbs for 05 reps
3) 375 lbs for 05 reps
4) 395 lbs for 05 reps

Good Morning
1) 135 lbs for 05 reps
2) 185 lbs for 05 reps
3) 205 lbs for 05 reps

Workout B (08/21/13)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 285 lbs for 05 reps
4) 295 lbs for 05 reps
5) 300 lbs for 05 reps

Bent-over Row
1) 195 lbs for 12 reps
2) 285 lbs for 08 reps
3) 355 lbs for 05 reps
4) 375 lbs for 05 reps
5) 385 lbs for 05 reps

Overhand Pull-up
1) 12 reps
2) 12 reps
3) 12 reps

Workout C (08/23/13)
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

Prone Leg Curl
1) 100 lbs for 12 reps
2) 100 lbs for 12 reps
3) 100 lbs for 12 reps

[Matt Z]

Workout D (08/26/13)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 215 lbs for 03 reps
4) 220 lbs for 03 reps
5) 220 lbs for 03 reps
6) 220 lbs for 03 reps

Turkish Get-up
1) _75 lbs for 03 reps ea.
2) _90 lbs for 03 reps ea.
3) 100 lbs for 03 reps ea.

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