Workout Journal of Matt Z

[Matt Z]

Workout A (12/11/13)
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 03 reps
5) 375 lbs for 01 rep
6) 395 lbs for 01 rep
7) 415 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) 465 lbs for 01 rep
5) 485 lbs for 01 rep
6) 465 lbs for 02 reps

[Matt Z]

Workout B (12/13/13)
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) 305 lbs for 05 reps
6) 305 lbs for 05 reps

Bent-over Row
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 05 reps
4) 375 lbs for 05 reps
5) 375 lbs for 05 reps
6) 375 lbs for 05 reps

[Matt Z]

Workout C (12/16/13)
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) 295 lbs for 02 reps
6) 295 lbs for 02 reps

Barbell High Pull
1) 145 lbs for 05 reps
2) 235 lbs for 05 reps
3) 305 lbs for 01 reps
4) 335 lbs for 01 reps
5) 355 lbs for 01 reps
6) 375 lbs for 01 reps - New PR!

KB Sit-up
1) _20 lbs for 5R/3L reps
2) _20 lbs for 5R/5L reps
3) _15 lbs for 5R/5L reps

Workout D (12/19/13)
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

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

BB Pendlay Row
1) 145 lbs for 05 reps
2) 195 lbs for 05 reps
3) 235 lbs for 05 reps

[Matt Z]

Workout A (12/23/13)
Barbell Back Squat
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 05 reps
4) 375 lbs for 03 reps
5) 375 lbs for 03 reps
6) 375 lbs for 03 reps

Good Morning
1) 145 lbs for 12 reps
2) 235 lbs for 05 reps
3) 285 lbs for 05 reps
4) 295 lbs for 05 reps
5) 300 lbs for 05 reps - New PR!

Workout B (12/26/13)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 285 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps

Barbell Pendlay Row
1) 145 lbs for 12 reps
2) 235 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

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

Workout C (12/27/13)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 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) 225 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

St. Calf Raise
1) 200 lbs for 15 reps
2) 200 lbs for 15 reps
3) 200 lbs for 15 reps

[Matt Z]

Workout D (12/30/13)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 215 lbs for 01 rep
4) 235 lbs for 01 rep
5) 255 lbs for 00 reps
6) 235 lbs for 03 reps

Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _85 lbs for 05 reps ea.
3) 100 lbs for 05 reps ea.

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

[Matt Z]

Workout A (01/06/14)
Barbell Back Squat
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 05 reps
4) 375 lbs for 01 rep
5) 395 lbs for 01 rep
6) 415 lbs for 01 rep
7) 435 lbs for 01 rep

Barbell Deadlift
1) 305 lbs for 05 reps
2) 395 lbs for 03 reps
3) 425 lbs for 03 reps
4) 455 lbs for 03 reps
5) 455 lbs for 03 reps
6) 455 lbs for 05 reps - New 5RM!

[Matt Z]

Workout B (01/08/14)
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) 305 lbs for 05 reps

Barbell Pendlay Row
1) 145 lbs for 05 reps
2) 235 lbs for 05 reps
3) 255 lbs for 05 reps
4) 275 lbs for 05 reps
5) 285 lbs for 05 reps

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

[Matt Z]

Workout D (01/15/14)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 215 lbs for 03 reps
4) 235 lbs for 03 reps
5) 235 lbs for 03 reps
6) 215 lbs for 05 reps

Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _85 lbs for 05 reps ea.
3) 100 lbs for 05 reps ea.

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

Workout A (01/20/14)
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 03 reps
5) 375 lbs for 03 reps
6) 375 lbs for 03 reps

Good Morning
1) 145 lbs for 12 reps
2) 235 lbs for 05 reps
3) 285 lbs for 05 reps
4) 295 lbs for 05 reps
5) 305 lbs for 05 reps - New PR!

Barbell Rack Pull
1) 325 lbs for 05 reps
2) 415 lbs for 05 reps
3) 465 lbs for 05 reps
4) 505 lbs for 05 reps

[Matt Z]

Workout B (01/22/14)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 285 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps

Barbell Pendlay Row
1) 145 lbs for 05 reps
2) 235 lbs for 05 reps
3) 285 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps

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

[Matt Z]

Workout C (01/24/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 255 lbs for 05 reps
4) 260 lbs for 05 reps
5) 265 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 255 lbs for 05 reps
4) 265 lbs for 05 reps
5) 270 lbs for 05 reps

[Matt Z]

Workout D (01/27/14)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 03 reps
3) 215 lbs for 03 reps
4) 225 lbs for 03 reps
5) 225 lbs for 03 reps
6) 225 lbs for 03 reps

Dumbbell Snatch
1) _65 lbs for 05 reps ea.
2) _80 lbs for 03 reps ea.
3) _90 lbs for 03 reps ea.
4) _95 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.
4) 120 lbs for 03 reps ea.

Workout A (01/30/14)
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) 355 lbs for 05 reps
6) 355 lbs for 05 reps

Good Morning
1) 145 lbs for 05 reps
2) 235 lbs for 05 reps
3) 285 lbs for 05 reps
4) 295 lbs for 05 reps
5) 305 lbs for 05 reps
6) 315 lbs for 05 reps - New PR

Workout B (01/31/14)
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

Barbell Pendlay Row
1) 145 lbs for 05 reps
2) 235 lbs for 05 reps
3) 285 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps

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

[Matt Z]

Workout C (02/04/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 02 reps
4) 285 lbs for 02 reps
5) 290 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 305 lbs for 03 reps

[Matt Z]

Workout D (02/07/14)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 205 lbs for 05 reps
4) 215 lbs for 05 reps
5) 215 lbs for 05 reps
6) 215 lbs for 05 reps

Overhead Squat
1) 105 lbs for 05 reps
2) 125 lbs for 05 reps
3) 145 lbs for 05 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.

[Matt Z]

Workout A (02/10/14)
Barbell Back Squat
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 05 reps
4) 395 lbs for 01 reps
5) 415 lbs for 01 reps
6) 435 lbs for 01 reps
7) 445 lbs for 01 reps

Barbell Deadlift
1) 325 lbs for 05 reps
2) 415 lbs for 02 reps
3) 465 lbs for 02 reps
4) 485 lbs for 02 reps

[Matt Z]

Workout B (02/12/14)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 285 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps

Bent-over Row
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 325 lbs for 08 reps
4) 325 lbs for 08 reps
5) 325 lbs for 08 reps

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