Workout Journal of Matt Z

[Matt Z]

Workout C (02/14/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 255 lbs for 05 reps
4) 265 lbs for 05 reps
5) 275 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) 275 lbs for 05 reps

[Matt Z]

Workout D (02/17/14)
Barbell Military Press
1) 105 lbs for 12 reps
2) 195 lbs for 05 reps
3) 215 lbs for 02 reps
4) 225 lbs for 02 reps
5) 235 lbs for 02 reps
6) 245 lbs for 02 reps

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

[Matt Z]

Workout A (02/19/14)
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) 375 lbs for 04 reps
6) 375 lbs for 04 reps
7) 375 lbs for 04 reps

Good Morning
1) 145 lbs for 05 reps
2) 235 lbs for 05 reps
3) 285 lbs for 05 reps
4) 305 lbs for 05 reps
5) 315 lbs for 05 reps

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 (02/21/14)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 285 lbs for 05 reps
4) 305 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) 345 lbs for 05 reps
5) 345 lbs for 05 reps
6) 345 lbs for 05 reps

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

[Matt Z]

Workout C (02/24/14)
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

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

Dumbbell Lunge
1) 45 lbs for 05 reps ea.
2) 50 lbs for 05 reps ea.
3) 55 lbs for 05 reps ea.

Workout D (02/26/14)
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

Overhand Pull-up
1) 12 reps
2) 12 reps
3) 12 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 B (03/03/14)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 295 lbs for 03 reps
4) 315 lbs for 03 reps
5) 325 lbs for 02 reps
6) 325 lbs for 02 reps

Bent-over Row
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

Overhead Squat
1) 125 lbs for 05 reps
2) 145 lbs for 03 reps
3) 165 lbs for 03 reps
4) 175 lbs for 03 reps

Workout C (03/06/14)
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

Workout D (03/07/14)
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 04 reps

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

[Matt Z]

Workout A (03/10/14)
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 02 reps
5) 395 lbs for 02 reps
6) 405 lbs for 02 reps
7) 410 lbs for 02 reps

Barbell Deadlift
1) 325 lbs for 03 reps
2) 415 lbs for 03 reps
3) 455 lbs for 01 reps
4) 490 lbs for 01 reps
5) 510 lbs for 01 reps - New PR!
6) 520 lbs for 01 reps - New PR!

[Matt Z]

Workout B (03/12/14)
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) 195 lbs for 12 reps
2) 285 lbs for 08 reps
3) 355 lbs for 05 reps
4) 355 lbs for 05 reps
5) 355 lbs for 05 reps

Overhead Squat
1) 105 lbs for 05 reps
2) 145 lbs for 05 reps
3) 165 lbs for 05 reps

[Matt Z]

Workout C (03/14/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 255 lbs for 03 reps
4) 275 lbs for 03 reps
5) 275 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps

[Matt Z]

Workout D (03/17/14)
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 02 reps
5) 240 lbs for 02 reps
6) 245 lbs for 02 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +35 lbs for 03 reps
4) +45 lbs for 03 reps

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) 145 lbs for 05 reps ea. - New PR!

I used wrist straps on my last set of Rear Delt Rows.

[Matt Z]

Workout A (03/19/14)
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) 305 lbs for 05 reps
5) 320 lbs for 05 reps - New PR!

Barbell Rack Pull
1) 325 lbs for 05 reps
2) 415 lbs for 05 reps
3) 485 lbs for 05 reps
4) 535 lbs for 05 reps

[Matt Z]

Workout B (03/21/14)
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
6) 310 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) 355 lbs for 05 reps
5) 355 lbs for 05 reps
6) 355 lbs for 05 reps

[Matt Z]

Workout C (03/24/14)
Barbell Front Squat
1) 135 lbs for 12 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

Barbell High Pull
1) 145 lbs for 05 reps
2) 235 lbs for 03 reps
3) 305 lbs for 01 rep
4) 355 lbs for 01 rep
5) 380 lbs for 01 rep - New PR!

Workout D (03/26/14)
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) 220 lbs for 05 reps

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

Rear Delt Row
1) 100 lbs for 12 reps ea.
2) 100 lbs for 12 reps ea.
3) 100 lbs for 12 reps ea.

[Matt Z]

Workout A (03/28/14)
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 03 reps
5) 380 lbs for 03 reps
6) 385 lbs for 03 reps

Good Morning
1) 145 lbs for 05 reps
2) 235 lbs for 05 reps
3) 285 lbs for 05 reps
4) 305 lbs for 05 reps
5) 325 lbs for 05 reps - New PR!

Barbell Rack Pull
1) 325 lbs for 05 reps
2) 415 lbs for 05 reps
3) 505 lbs for 03 reps
4) 555 lbs for 03 reps

Workout B (03/31/14)
Barbell Bench Press
1) 145 lbs for 12 reps
2) 235 lbs for 08 reps
3) 295 lbs for 03 reps
4) 315 lbs for 01 reps
5) 335 lbs for 01 reps
6) 345 lbs for 01 reps
7) 355 lbs for 01 reps - New PR!
8) 365 lbs for 01 reps - New PR!

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 03 reps
5) 395 lbs for 03 reps
6) 405 lbs for 03 reps

Overhead Squat
1) 105 lbs for 05 reps
2) 145 lbs for 03 reps
3) 175 lbs for 03 reps
4) 195 lbs for 01 reps

[Matt Z]

Workout D (04/04/14)
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) 220 lbs for 05 reps
6) 225 lbs for 05 reps

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

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