Matta114's Workout Journal

Matta114 · 08-24-2009, 06:58 PM

Just making a workout Journal to record my lifts and hope to gain strength and size by increasing them each workout. Any advice or comments are much appreciated!

Supplements:

Muscle Milk (MRP)
CytoGainer (Post workout, weight gainer, and creatine)
Superpump 250 (Preworkout + creatine)

Sample Diet:

10:30am:
Smoothie (with 40grams whey, banana, milk, organic peanut butter)
Balance Bar
OR
Eggs/Turkey and couple slices of Wheat bread

12:00pm:
Cup of Chicken and Rice (to hold me over while working)

2pm:
Chicken+Rice Bowl (3 scoops whole grain rice, alot of chicken, avocado, and veggies, etc)

3:30pm: (Preworkout):
2 Scoops of SuperPump250

5:30pm: (Postworkout):
3 Scoops of CytoGainer (in Milk)

7:00pm:
Giant Chicken Wrap (Whole Grain wrap, rice, veggies, avocado etc)

9:30pm:
Turkey Sandwich

and alot of water through out the day!!!

Basically my diet consists of Several meals (to keep metabolism up) filled with LEAN protein, whole grain carbs, fiber, and healthy unsaturated fats so I can bulk and stay lean as well.

Matta114 · 08-24-2009, 07:06 PM

New Program:

Matta114's Version of 5x5

Switch off between Workout A and B, lifting on Monday/Wednesday/Friday

Variations:

Monday: 5x5
Wednesday:4x5
Friday: 3x5 - 1x3 - 1x8

Workout A:

Flat Bench (Push)

Rows (Pull)

Squats (Push)

3x6 Upright Rows (Pull)

Assistance (Giant Set): Chins / Dips / Calf Raises

Workout B:

Military Press (Push)

Weighted Pullups (Pull)

3x6 Incline DB Press (Push)

Deadlifts (Pull)

Assistance (Giant Set): Curls / Skullcrushers / Calf Raises

Tuesday / Thursday / Saturday:

Cardio / Abs

Sunday:

OFF

Matta114 · 08-24-2009, 07:09 PM

Monday: Workout A

(Set PR's in bold, overall PR's in blue)

Bench:
135x5
185x5
205x5
215x5
225x5

Chest Supported Rows:
115x5
125x5
135x5
145x5
150x5

Squats:
135x5
135x5
135x5
135x5
145x5

Resetting these going super deep

Upright Rows:
85x6
85x6
85x6

Giant Set:
Chins/Dips/Seated Calf Raises x2

Thoughts:
Feels good to be strength training again. Looking forward to the results!

young and strong · 08-24-2009, 07:57 PM

Bench is good, everything else needs work

Matta114 · 08-24-2009, 09:33 PM

Quote:

Originally Posted by young and strong

Bench is good, everything else needs work

haha ya I started to realize that... so had to bust out the 5x5 to get that strength back

Matta114 · 08-26-2009, 07:31 PM

Wednesday: Workout B

(Set PR's in bold, overall PR's in blue)

Military Press
135x5
145x5
155x5
165x5

Pullups:
BW+25lbsx5
BW+25lbsx5
BW+25lbsx5
BW+25lbsx5

Incline DB:
80sx6
85sx6
85sx6

Deadlifts:
135x5
185x5
205x5
225x5

Giant Set:
3x8 EZ-Bar Curls
3x8 Triceps Pressdown
3x12 Standing Calf Raises

Thoughts:
Shoulders are blown... might switch off Military and Incline every other "B" day. Any thoughts anyone?

Matta114 · 08-29-2009, 02:29 PM

Friday: Workout A

(Set PR's in bold, overall PR's in blue)

Bench:
175x5
195x5
215x5
245x3
185x8

Chest Supported Rows:
115x5
130x5
140x5
170x3
125x8

Squats:
135x5
155x5
165x5
190x3
135x8

Upright Rows:
85x6
85x6
85x6

Giant Set:
Hammer Curls / Skullcrushers / Seated Calf Raises x3

Thoughts:
Moving on upp!

young and strong · 08-29-2009, 11:47 PM

Awsome bench, i've only hit that for 2 reps

lol. Squats at least are moving slightly forward.

Matta114 · 08-30-2009, 07:28 PM

ya once I started going deeper on my squats it's like a whole new muscle is being hit now haha

Matta114 · 08-31-2009, 07:34 PM

Monday: Workout B

(Set PR's in bold, overall PR's in blue)

Military Press
115x5
135x5
145x5
160x5
170x5

Deadlifts:
135x5
185x5
205x5
215x5
235x5

Pullups:
BWx5
BW+15lbsx5
BW+15lbsx5
BW+25lbsx5
BW+30lbsx5

Giant Set:
3x8 Preacher Curls
3x8 Tricep Overhead Press
3x12 Standing Calf Raises

Thoughts:
No incline today. And doing deadlifts last next time! They ruined my pullups

Matta114 · 09-02-2009, 06:44 PM

Wednesday: Workout A

(Set PR's in bold, overall PR's in blue)

Bench:

175x5
205x5
220x5
235x5

Chest Supported Rows:

120x5
135x5
145x5
160x5

Squats:
135x5
155x5
165x5
205x5

Upright Rows:
85x6
85x6
85x6

Assistance:
Chins / Seated Calf Raises x3

Thoughts:

Huge PR on squats, could barely stand back up on my last rep! Needed a spot on last rep of bench tho.

Matta114 · 09-05-2009, 01:15 PM

Monday: Workout B

(Set PR's in bold, overall PR's in blue)

Military Press
135x5
145x5
155x5
185x3(2)
135x8

Pullups:
BW+15lbsx5
BW+15lbsx5
BW+25lbsx5
BW+45lbsx5
BWx20

Deadlifts:
135x5
185x5
215x5
275x3
185x6

Giant Set:
3x8 BB Curls
3x8 Tricep Pressdown
3x12 Standing Calf Raises

Thoughts:
PRS alll daayyy

Matta114 · 09-08-2009, 12:24 PM

*the post above was actually friday*

Monday: Workout A

(Set PR's in bold, overall PR's in blue)

Bench:
175x5
185x5
205x5
220x5
235x6

Chest Supported Rows:

Used different machine, didn't record these today

Squats:
135x5
155x5
165x5
185x5
205x5

Assistance:
Dips / Chins

Thoughts:
Hit the numbers I wanted easy! Great workout

Matta114 · 09-09-2009, 07:42 PM

Wednesday: Workout B

(Set PR's in bold, overall PR's in blue)

Military Press
135x5
155x5
165x5
170x5

Pullups:
BW+15lbsx5
BW+20lbsx5
BW+35lbsx5
BW+45lbsx5

Deadlifts:
145x5
185x5
225x5
255x5

Giant Set:
3x8 Hammer Curls
3x8 Skullcrushers
3x12 Standing Calf Raises

Thoughts:
Really disappointed in my Military Press... my shoulders are hating me on this program. Good deads tho!

Matta114 · 09-11-2009, 06:38 PM

Friday: Workout A

(Set PR's in bold, overall PR's in blue)

Bench:
175x5
205x5
220x5
250x3
185x8

Chest Supported Rows:
125x5
135x5
155x5
180x3
135x8

Squats:
135x5
155x5
195x5
215x4
145x8

Assistance:
3x8 Barbell Curls
3x8 Overhead Tricep Press
3x15 Standing Calf Raises

Thoughts:
Huge PRS! Best bench ever! Also used a belt on my last set of squats and it felt like lifting a feather.

young and strong · 09-12-2009, 03:11 AM

Sick bench mate!

Matta114 · 09-12-2009, 01:04 PM

Quote:

Originally Posted by young and strong

Sick bench mate!

ya thanks! Can't wait till my next PR haha

Matta114 · 09-15-2009, 10:45 PM

Monday: Workout B

(Set PR's in bold, overall PR's in blue)

Military Press
135x5
150x5
160x5
165x5
175x5 (needed a spot on last rep)

Pullups:
BW+15lbsx5
BW+20lbsx5
BW+30lbsx5
BW+35lbsx5
BW+50lbsx4 (couldnt do last rep)

Deadlifts:
155x5
185x5
205x5
225x5
(didnt do last set)

Giant Set:
3x8 Hammer Curls
3x8 Tricep Pressdown
3x12 Seated Calf Raises

Thoughts:
Overall weak day. Lack of sleep and modivation, and couldn't even finish deadlifts

Matta114 · 09-18-2009, 09:45 PM

Wednesday: Workout A

(Set PR's in bold, overall PR's in blue)

Bench:
185x5
205x5
215x5
245x5(only could do 3 without a spot...weak)

Chest Supported Rows:
125x5
145x5
165x5
175x4 (couldn't do last rep)

Squats:
135x5
155x5
195x5
215x5 (bad form imo)

Assistance:
3x8 Preacher Curls
3x8 Skullcrushers
3x15 Standing Calf Raises

Thoughts:
Weak day yet again. Bad week I guess

Matta114 · 09-22-2009, 02:45 PM

Friday workout was light since my shoulder was hurting.... light deads, dips, chins, and abs

Matta114 · 09-22-2009, 02:49 PM

Monday: Workout A

(Set PR's in bold, overall PR's in blue)

Bench:
175x5
195x5
205x5
220x5
240x5 (Needed spot on last)

Chest Supported Rows:
125x5
135x5
145x5
160x5
175x5

Squats:
135x5
155x5
185x5
205x5
225x5

Assistance:
3x8 Barbell Curls
3x8 Triceps Overhead Press
3x15 Standing Calf Raises

Thoughts:
Not quite what I wanted but still better than last week.

Matta114 · 10-05-2009, 10:09 PM

Finished my strength program last week and started a new 5 day hypertrophy split. Not worth recording numbers, so will be back here in a few months once I get back on a strength program!