Workout Journal of Matt Z
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Re: Workout Journal of Matt Z
Workout C (11/05/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps
4) 245 lbs for 05 reps
5) 245 lbs for 05 reps
Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps
4) 245 lbs for 05 reps
5) 245 lbs for 05 reps
Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps

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Re: Workout Journal of Matt Z
Workout D (11/07/14)
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) 205 lbs for 05 reps
Dumbbell Snatch
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.
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) 205 lbs for 05 reps
Dumbbell Snatch
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.
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Re: Workout Journal of Matt Z
Workout A (11/10/14)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 385 lbs for 01 rep
5) 415 lbs for 01 rep
6) 435 lbs for 01 rep
7) 455 lbs for 01 rep
Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 01 rep
3) 455 lbs for 01 rep
4) 475 lbs for 01 rep
5) 495 lbs for 01 rep
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 385 lbs for 01 rep
5) 415 lbs for 01 rep
6) 435 lbs for 01 rep
7) 455 lbs for 01 rep
Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 01 rep
3) 455 lbs for 01 rep
4) 475 lbs for 01 rep
5) 495 lbs for 01 rep
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Re: Workout Journal of Matt Z
Workout B (11/12/14)
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
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 08 reps
4) 315 lbs for 08 reps
5) 315 lbs for 08 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
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 08 reps
4) 315 lbs for 08 reps
5) 315 lbs for 08 reps
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Re: Workout Journal of Matt Z
Workout C (11/14/14)
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
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
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Re: Workout Journal of Matt Z
Workout D (11/17/14)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 02 reps
4) 225 lbs for 02 reps
5) 235 lbs for 02 reps
6) 245 lbs for 01 rep
7) 225 lbs for 03 reps
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
Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 120 lbs for 03 reps ea.
3) 130 lbs for 03 reps ea.
4) 135 lbs for 03 reps ea.
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 02 reps
4) 225 lbs for 02 reps
5) 235 lbs for 02 reps
6) 245 lbs for 01 rep
7) 225 lbs for 03 reps
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
Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 120 lbs for 03 reps ea.
3) 130 lbs for 03 reps ea.
4) 135 lbs for 03 reps ea.
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Re: Workout Journal of Matt Z
Workout A (11/19/14)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps
7) 365 lbs for 05 reps
Good Morning
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 295 lbs for 05 reps
4) 315 lbs for 05 reps
5) 335 lbs for 05 reps - New PR!
Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 525 lbs for 10 sec.
4) 545 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) 345 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps
7) 365 lbs for 05 reps
Good Morning
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 295 lbs for 05 reps
4) 315 lbs for 05 reps
5) 335 lbs for 05 reps - New PR!
Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 525 lbs for 10 sec.
4) 545 lbs for 10 sec.
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Re: Workout Journal of Matt Z
Workout B (11/21/14)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 305 lbs for 05 reps
6) 310 lbs for 04 reps
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps
Workout C (11/24/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 03 reps
3) 275 lbs for 01 reps
4) 295 lbs for 01 reps
5) 315 lbs for 01 reps
6) 335 lbs for 01 reps
Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 315 lbs for 02 reps
6) 335 lbs for 02 reps
Workout D (11/28/14)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 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
Dumbbell Snatch
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) 120 lbs for 05 reps ea.
3) 130 lbs for 05 reps ea.
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 305 lbs for 05 reps
6) 310 lbs for 04 reps
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps
Workout C (11/24/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 03 reps
3) 275 lbs for 01 reps
4) 295 lbs for 01 reps
5) 315 lbs for 01 reps
6) 335 lbs for 01 reps
Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 315 lbs for 02 reps
6) 335 lbs for 02 reps
Workout D (11/28/14)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 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
Dumbbell Snatch
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) 120 lbs for 05 reps ea.
3) 130 lbs for 05 reps ea.
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Re: Workout Journal of Matt Z
Workout A (12/01/14)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 385 lbs for 01 rep
5) 435 lbs for 01 rep
6) 455 lbs for 01 rep
7) 465 lbs for 01 rep
Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 01 rep
3) 455 lbs for 01 rep
4) 495 lbs for 01 rep
5) 505 lbs for 01 rep
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 385 lbs for 01 rep
5) 435 lbs for 01 rep
6) 455 lbs for 01 rep
7) 465 lbs for 01 rep
Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 01 rep
3) 455 lbs for 01 rep
4) 495 lbs for 01 rep
5) 505 lbs for 01 rep
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Re: Workout Journal of Matt Z
Workout B (12/03/14)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 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) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps
Overhand Pull-up
1) 8 reps
2) 8 reps
3) 8 reps
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 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) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps
Overhand Pull-up
1) 8 reps
2) 8 reps
3) 8 reps
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Re: Workout Journal of Matt Z
Workout C (12/05/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 08 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
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 08 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
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Re: Workout Journal of Matt Z
Workout D (12/08/14)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 02 reps
4) 225 lbs for 02 reps
5) 235 lbs for 02 reps
6) 245 lbs for 01 rep
Dumbbell Snatch
1) _75 lbs for 05 reps ea.
2) 100 lbs for 01 rep ea.
3) 110 lbs for 01 rep ea.
4) 120 lbs for 00 reps ea.
5) 110 lbs for 03 reps ea. - New PR!
Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 120 lbs for 03 reps ea.
3) 135 lbs for 03 reps ea.
4) 145 lbs for 03 reps ea.
5) 155 lbs for 03 reps ea. - New PR!
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 02 reps
4) 225 lbs for 02 reps
5) 235 lbs for 02 reps
6) 245 lbs for 01 rep
Dumbbell Snatch
1) _75 lbs for 05 reps ea.
2) 100 lbs for 01 rep ea.
3) 110 lbs for 01 rep ea.
4) 120 lbs for 00 reps ea.
5) 110 lbs for 03 reps ea. - New PR!
Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 120 lbs for 03 reps ea.
3) 135 lbs for 03 reps ea.
4) 145 lbs for 03 reps ea.
5) 155 lbs for 03 reps ea. - New PR!
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Re: Workout Journal of Matt Z
Workout A/B (12/12/14)
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) 385 lbs for 03 reps
6) 395 lbs for 03 reps
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 08 reps
4) 315 lbs for 08 reps
5) 315 lbs for 08 reps
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) 385 lbs for 03 reps
6) 395 lbs for 03 reps
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps
Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 08 reps
4) 315 lbs for 08 reps
5) 315 lbs for 08 reps
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Re: Workout Journal of Matt Z
Workout C (12/17/14)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 280 lbs for 03 reps
5) 285 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
4) 295 lbs for 03 reps
5) 305 lbs for 03 reps
Workout D (12/19/14)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 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) _75 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _75 lbs for 05 reps ea.
Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 280 lbs for 03 reps
5) 285 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
4) 295 lbs for 03 reps
5) 305 lbs for 03 reps
Workout D (12/19/14)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 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) _75 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _75 lbs for 05 reps ea.
Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.
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Re: Workout Journal of Matt Z
Workout A/B (12/22/14)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 385 lbs for 01 rep
5) 435 lbs for 01 rep
6) 455 lbs for 01 rep
7) 470 lbs for 01 rep - New PR!
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 315 lbs for 03 reps
Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 01 rep
3) 455 lbs for 01 rep
4) 495 lbs for 01 rep
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 385 lbs for 01 rep
5) 435 lbs for 01 rep
6) 455 lbs for 01 rep
7) 470 lbs for 01 rep - New PR!
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 315 lbs for 03 reps
Barbell Deadlift
1) 315 lbs for 03 reps
2) 405 lbs for 01 rep
3) 455 lbs for 01 rep
4) 495 lbs for 01 rep