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Post by Mat Helmer on Jan 17, 2011 23:43:46 GMT -5
SAT 15 JAN 11 Triceps day today.Skull Crushers1 sets of 2 reps @ 120 pounds. 1 sets of 2 reps @ 140 pounds. 1 sets of 2 reps @ 160 pounds. 1 sets of 2 reps @ 180 pounds. 1 sets of 2 reps @ 200 pounds. **Free weight, 2.5 minute rest in between each set.**Triceps Pushdowns5 sets of 3 reps @ 150 pounds. **Lat-Machine. 3 minute rest between sets.**
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Post by Mat Helmer on Jan 25, 2011 2:58:55 GMT -5
FRI 21 JAN 11 Chest day today.Bench Press1 sets of 5 reps @ 170 pounds. 1 sets of 5 reps @ 220 pounds. 5 sets of 4 reps @ 330 pounds. **Free weight, 3 minute rest in between each set.**Dips5 sets of 4 reps @ BW + 50 pounds. **Free weight, 3 minute rest in between each set.**
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Post by Mat Helmer on Jan 25, 2011 3:00:43 GMT -5
MON 24 JAN 11 Forearm day today.COC #35 sets of 3 reps @ parallel set, to fully closed. **Rest was 2.5 minutes between sets.**BBGE (extended handle)5 sets of 3 holds @ 1+ seconds. **Rest was 2.5 minutes between sets.**COC #3.55 sets of 3 reps @ parallel set, to fully closed. **Rest was 2.5 minutes between sets.**
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Post by Mat Helmer on Jan 29, 2011 20:33:54 GMT -5
SAT 29 JAN 11 Chest day today.Bench Press Lockouts1 sets of 1 reps @ 450 pounds. 1 sets of 1 reps @ 475 pounds. 2 sets of 1 reps @ 500 pounds. **Start point was 1" lower to my chest than normal. Free weight, 2 minute rest in between each set.**Bench Press5 sets of 3 reps @ 330 pounds. **Could have probably got away with 335. Free weight, 3 minute rest in between each set.**
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Post by Mat Helmer on Feb 3, 2011 8:47:32 GMT -5
WED 02 FEB 11 Forearm day today.COC #35 sets of 3 reps @ parallel set, to fully closed. **Rest was 2.5 minutes between sets.**BBGE (extended handle)5 sets of 3 holds @ 1+ seconds. **Rest was 2.5 minutes between sets.**COC #3.55 sets of 3 reps @ parallel set, to fully closed. **Rest was 2.5 minutes between sets.**
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Post by Mat Helmer on Feb 4, 2011 21:57:59 GMT -5
FRI 04 FEB 11 Chest day today.Bench Press Lockouts1 sets of 1 reps @ 450 pounds. 1 sets of 1 reps @ 475 pounds. 1 sets of 1 reps @ 500 pounds. **90 degree start point. Free weight, 2 minute rest in between each set.**Bench Press1 sets of 3 reps @ 330 pounds. 1 sets of 3 reps @ 335 pounds. 2 sets of 3 reps @ 340 pounds. 1 sets of 3 reps @ 335 pounds. **Free weight, 3 minute rest in between each set.**Dips5 sets of 4 reps @ BW + 50 pounds. **Free weight, 3 minute rest in between each set.**
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Post by Mat Helmer on Feb 7, 2011 19:48:34 GMT -5
MON 07 FEB 11 Back day today.Shrugs1 sets of 3 reps @ 370 pounds. 1 sets of 3 reps @ 420 pounds. 5 sets of 3 reps @ 470 pounds. **Rest was 3 minutes between sets.**Lat Pulldowns (One Arm)5 sets of 3 reps @ 220 pounds. **Rest was 3 minutes between sets.**Barbell Rows (One-Arm)5 sets of 3 reps @ 285 pounds. **The ratio is about 87.27% of actual weight, so 285 is equal to 248.7 pounds. Rest was 3 minutes between sets.**
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Post by Mat Helmer on Feb 17, 2011 8:53:47 GMT -5
TUE 15 FEB 11 Chest day today.Bench Press Lockouts1 sets of 1 reps @ 450 pounds. 1 sets of 1 reps @ 475 pounds. 2 sets of 1 reps @ 500 pounds. **90 degree start point. Free weight, 2 minute rest in between each set.**Bench Press1 sets of 3 reps @ 335 pounds. 3 sets of 3 reps @ 340 pounds. 2 sets of 3 reps @ 335 pounds. **Free weight, 3 minute rest in between each set.**Dips5 sets of 4 reps @ BW + 60 pounds. **Free weight, 3 minute rest in between each set.**
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Post by Mat Helmer on Feb 23, 2011 8:50:05 GMT -5
TUE 22 FEB 11 Forearm day today.COC #35 sets of 3 reps @ parallel set, to fully closed. **Rest was 2.5 minutes between sets.**BBGE (extended handle)5 sets of 3 holds @ 1+ seconds. **Rest was 2.5 minutes between sets.**COC #3.55 sets of 3 reps @ parallel set, to fully closed. **Rest was 2.5 minutes between sets.** 16 Pound Sledge (Raise To Front)5 sets of 5 reps @ 27 inches from head. **Rest was 2.5 minutes between sets.**
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Post by Mat Helmer on Mar 1, 2011 8:31:45 GMT -5
MON 28 FEB 11 Chest day today.Bench Press1 sets of 1 reps @ 330 pounds. 1 sets of 1 reps @ 350 pounds. 4 sets of 1 reps @ 370 pounds. **Free weight, 3 minute rest in between sets.**Bench Press5 sets of 3 reps @ 335 pounds. **Free weight, 3 minute rest in between sets.**Cable Flys5 sets of 4 reps @ 100 pounds. **Lat-Machine. 3 minute rest between sets.**
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