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Post by Mat Helmer on Apr 24, 2007 23:11:23 GMT -5
TUE 24 APR 07 Chest day today.Bench Press (Straight Barbell)1 sets of 3 reps @ 220 pounds. 1 sets of 3 reps @ 270 pounds. 3 sets of 3 reps @ 320 pounds. **No gas in the tank for sets 4 or 5 at 320. Tried lockouts at 410 after this – NO GO. Free weight, 2 minute rest in between each set.**Standing Cable Cross-Overs5 sets of 5 reps @ 90 pounds each hand. **90 pounds on this machine is equal to 180 pounds on the machines at Golds. 2.5 minute rest in between each set.**
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Post by Curtis "Smash" Klashinsky on Apr 25, 2007 0:05:45 GMT -5
Good power you have there Mat.
Do you always do just the 2 exercises for chest?
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Post by Mat Helmer on Apr 27, 2007 16:00:32 GMT -5
Good power you have there Mat. Do you always do just the 2 exercises for chest? Thanks, Curtis. ;D Yes, I try to do 2-3 exercises per major body part. 2 heavy compound movements, plus one assisting (bench/dips/triceps - pulldowns/rows/biceps). I change the sets and reps from time to time, as well as the recovery time between sets.
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Post by Mat Helmer on Apr 27, 2007 16:04:41 GMT -5
THU 26 APR 07 Gripping day today.COC #36 sets of 3 reps @ parallel set, to fully closed. **2006. Rest was 2 minutes between sets.**Ivanko Super Gripper6 sets of holds @ 11/12/5 (401 pounds) **Set to 1/8 inch, forced negative out to 1/4 inch and bounce-closed to 1/8 inch for 5 seconds (5 mini-closes x 6 sets). This was performed with pivot down. Rest was 2 minutes between sets.**2" Pony Clamp #32026 sets of 5 reps @ fully open to 1/2 inch to close. **Between thumb pad first knuckle and index/middle finger second knuckles. Rest was 2 minutes between sets.**Right wrist still too "tweaked" for any attempts on the COC #4. Very strong closes on the COC #3 on my left, though!
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Post by Mat Helmer on Apr 29, 2007 21:21:04 GMT -5
SUN 29 APR 07
Back day today.
Front Lat Pulldowns (Medium Parallel Grip) 5 sets of 3 reps @ 330 pounds. **Rest was 2 minutes between sets.**
Front Lat Pulldowns (Narrow Parallel Grip) 5 sets of 3 reps @ 330 pounds. **Rest was 2 minutes between sets.**
;D
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Post by Mat Helmer on Apr 30, 2007 23:50:32 GMT -5
MON 30 APR 07 Forearm day today.Dumbell Wrist Curl1 sets of 5 reps @ 65 pounds. 1 sets of 5 reps @ 85 pounds. 1 sets of 5 reps @ 105 pounds. 5 sets of 5 reps @ 125 pounds. **Well, well. I learned that if I turn my wrist so that I curl knuckles toward elbow, I can lift much more weight. 2 minute rest between sets.**15.3 Pound Sledge (Raise To Front)5 sets of 5 reps @ End of Handle. **Sledge power coming back nicely. Taped a 3.3 pound plate to the end of the 12 pound sledge. Rest was 2 minutes between sets.**Ivanko Super Gripper5 sets of holds @ 11/12/5 (401 pounds) **Set to 1/8 inch, forced negative out to 1/4 inch and bounce-closed to 1/8 inch for 5 seconds (5 mini-closes x 5 sets). This was performed with pivot down. Rest was 2 minutes between sets.**All in all, a great workout. Wrist still has a “twinge” but getting much better.
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Post by Mat Helmer on May 3, 2007 23:09:46 GMT -5
THU 03 MAY 07 Chest day today.Bench Press (Straight Barbell)5 sets of 3 reps @ 320 pounds. **2 minute rest in between each set.**Flat Barbell Bench Press Lockouts (Straight Barbell)5 sets of 3 reps @ 410 pounds. **Elbows at 90* to full lockout. Free weight, 2 minute rest in between each set.**Standing Cable Cross-Overs5 sets of 5 reps @ 100 pounds each hand. **100 pounds on this machine is equal to 200 pounds on the machines at Golds. 2.5 minute rest in between each set.**
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Post by Mat Helmer on May 6, 2007 18:03:05 GMT -5
SUN 06 MAY 07 Triceps day today.Triceps Pushdowns (Narrow Grip Lat-Machine)1 sets of 3 reps @ 100 pounds. 1 sets of 3 reps @ 130 pounds. 1 sets of 3 reps @ 150 pounds. 5 sets of 3 reps @ 170 pounds. **2 minute rest between sets.**Flat Barbell Bench Press Lockouts (Straight Barbell)5 sets of 3 reps @ 410 pounds. **Elbows at 90* to full lockout. Free weight, 2 minute rest in between each set.**Kept the reps low, as I wanted to have enough energy for AW practice tonight. I was supposed to do back last night but got busy and decided to skip it today as well. Tomorrow or Tuesday maybe.
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Post by tim (THE PUNISHER) Aubin on May 6, 2007 18:44:19 GMT -5
Wise descision matt, you will need some energy in the least for practice tonight. Preety impressive strength you got going on, lets just see how you can apply that on the table tonight, lol.
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Post by austinslater on May 6, 2007 21:21:33 GMT -5
Matt,
your forearm day looks good. Impressive numbers buddy!
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