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  1. #1
    Registered User M4tticus's Avatar
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    M4tticus' Workout Log

    Brief Background:
    Been lifting on and off for a couple years (2014-2016), built some decent muscle using only isolation movements (No BB bench, squat or deadlift) as adjustable dumbbells and plates is all i had access to. My workouts use to consist of 20 - 30 sets, lots of them being super sets and using the same weight most workouts, only variation was in rest times and tempo of the exercise. For most of 2016 and up until late January of 2017, i fell into the trap of trying to diet for those abs, very low calories and training very inconsistently, of which the work would usually be ruined by a binge at the end of the day. This cycle went on for the last 4 months of my losing weight phase, of which i should have ended at the time.. But nonetheless, time to get those lifts up again. Started consuming more foods and lifting from mid February 2017.

    Best Lifts Before Weight loss:
    *Weights are in KG
    Bench: 80x3
    Squat: 90x2
    Deadlift: 120x3

    Lifts after Weight Loss:
    Bench: 70x1 (19/2/17)
    Squat: 75x1 (18/2/17)
    Deadlift: 112.5x1 (18/2/17)

    I have been lifting & tracking consistently since mid February, and plan to track my workouts from here on in this thread.
    Last edited by M4tticus; 04-14-2017 at 07:28 PM.
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  2. #2
    Registered User M4tticus's Avatar
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    15/4/17

    Backsquat - 87.5kg 5x5
    Backsquat - 67.5kg 1x20 (kill me)
    Glute Bridge - 82.5kg 3x18
    Sitting Smith Calf Raises - 95kg All out

    Workout went well, didn't fail any reps which is great. Those 20 rep squats are evil. Day before Easter as well, gym closed tomorrow. Back to it on Monday.
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  3. #3
    Registered User M4tticus's Avatar
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    17/4/17

    Flat Bench Press - 77.5kg 5x5
    Incline DB Press - 32.5kg DB's for 5,4,6
    Decline DB Fly - 17.5kg DB's 3x10
    Lat Pulldown - 60kg 3x6
    Cable Row - 77kg 3x8

    Nice workout, variation in reps on the DB press may be due to different rest times. Flat bench was pretty good, no real grinder reps. Last day of school holidays, daylight savings done, gonna be working out in the night now
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  4. #4
    Registered User M4tticus's Avatar
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    18/4/17

    Backsquat - 88.5kg 5x5
    Backsquat - 68.5kg 1x20
    Glute Bridge - 85kg 3x18
    Sitting Smith Calf Raise - 97.5kg All ouut

    Nice workout, squat may have been harder as my workouts have moved from the morning to around 5:30pm after school. Depth looking good. Accidentally did a ATG pause on the 3rd set, wasn't thinking, just sat back lol. Hopefully a new marker of 90kg 5x5 and 70kg 3x20 will be set on Friday.
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  5. #5
    Registered User M4tticus's Avatar
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    20/4/17

    Flat Bench Press - 78.5kg for 5,5,4 (failed) *Prepare for angry volume 76kg for 5, 75kg for 4, 70kg 2x5
    Incline DB Press - 22.5kg DB's for 10,10,10
    Decline DB Fly - 17.5kg DB's 3x8
    Lat Pulldown - 60kg 3x6
    Cable Row - 77kg 3x10

    Well wasn't this workout all around the place. Chest was still slightly sore, also got sub 8hrs sleep on the day. Time to eat more, sleep more, and hopefully hit that 5x5 with 78.5kg next time.
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  6. #6
    Registered User M4tticus's Avatar
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    21/4/17

    Backsquat - 90kg 5x5
    Backsquat - 70kg 1x20
    Glute Bridge - 87.5kg 3x18
    Sitting Smith Calf Raise - 100kg All out

    Those squats were pretty hard, got it though. Will do 91kg next time. 20 rep squats be generating some under the breath noises coming from myself lol. Let's eat and watch some creepypastas .
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  7. #7
    Registered User M4tticus's Avatar
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    22/4/17

    Deadlift - 125kg 3x4
    OHP - 45kg 3x5

    *Saturday's begin with dead's, and i usually work whatever i feel like working after that. Today consisted of a lot of arm and shoulder isolation movements (the fun workout). Not going to list them as there was heaps lol.

    Good session, squatting will probably be hell tomorrow lol.
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  8. #8
    Registered User M4tticus's Avatar
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    23/4/17

    Backsquat - 91kg 5x5
    Backsquat - 71kg 1x20
    Glute Bridge - 90kg 3x18
    Sitting Smith Calf Raise - 102.5kg All out

    Good session again, hamstrings real sore from dead's yesterday, still got through. Next squat session on Wednesday, as the gym is closed on Tuesday.
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  9. #9
    Registered User M4tticus's Avatar
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    24/4/17

    Flat Bench Press - 78.5kg for 5,5,5,4,4
    Incline DB Press - 32.5kg for 5,5,5
    Decline DB Fly - 17.5kg DB's 3x10
    Lat Pulldown - 64kg 3x6
    Cable Row - 81kg 3x10

    Alrighty, may almost be due for a deload on the bench, if i cannot get 78.5kg for 5x5 on the next session, will deload the weight. May apply the 20 rep set to my bench as well. Still an improvement though.
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  10. #10
    Registered User M4tticus's Avatar
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    26/4/17

    Backsquat - 92.5kg 5x5
    Backsquat - 72.5kg 1x20
    Glute Bridge - 92.5kg 3x18
    Sitting Smith Calf Raise - 105kg All out

    Progress going really solid on the squats i think, hopefully the linear progress will stay for awhile . Benching tomorrow, if i still cannot get 78.5kg for 5x5 for a 3rd session, i will deload the weight. Most likely to 70kg~ and work my way up again, surpassing 78.5kg.
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