Matts Log

[mattnxtc]

May 13, 2007

Good day of working out for me.

10 sets 3 reps 40-45 second rest
3 minute warm up at 8:30 pace

1. Flat lat pulls 185lbs
2. Back Squat 225lbs

The next 2 lifts I supersetted together with 30 seconds of rest between each super set.
3. Standing Military press 115lbs
4. Romanian Deadlift 185lbs

Both of these 2 lifts came a lot easier than normal. I think my grip was hurting me more than anything but both of these were easier than before. I supersetted just to change it up a bit and really am happy with that.

5. 5 sets x 5 reps of bicep curls

12 minute HIIT bike workout 1 minute easy 30 seconds hard at level 10.

Overall this is the most cardio Ive done during a workout day and I am really pushing to get that cardio level up in these next few weeks to increase weight loss. I am down about 10lbs in the past month or so which I am happy with. I still would like to drop another 15lbs asap.

My supplements for the day are:

Morning:
1. Kelp
2. L-Tyrosine
3. Selenium
4. 2 Hot Rox Extreme

Afternoon:
1. L-Tyrosine
2. Mega Vitamins

Dinner:
1. Selenium
2. L-Tyrosine
3. HRX

Totals:
1. HRX - 3 Pills
2. Selenium - 2 pills 400 total mcg
3. L-Tyrosine - 3 pills 1500mg
4. Kelp - 1 pill 150mcg
5. Mega Vitamins - 3 pills

I kept kelp low until I figure out why vitamin worlds brand says 150mcg when the supposed max is 1500mg per t-nation. I checked GNC and they had the same deal so I am not sure what the deal is. I have felt a bit different while on it and find myself hungry for like 30 minutes-1hr after I take them even if I have eaten.

[mattnxtc]

May 15, 2007

I started the EDT workout today...It was definately a bit harder than what I thought it would be. After seeing a workout type plan that Jah sent me I decided on an Upper body day followed by a Lower body day. So Yesterday was:

A1 Workout:

Core Exercise: Bench 12 Single Reps 265lbs 10 minutes

SS1 (12 minutes, 6 reps/alternate)
Dumbbell curls (30s)
Dips
---Made it through 66 reps for each. Definately started to heavy with the curls and paid for that later.

SS2 (12 minutes 6 reps)
Barbell curl (60lbs)
explosive push-up (1 second pause in down position)
--arms were pretty dead by this point

Overall it was a pretty darn good workout...My biceps are definately sore today. I need to work on my tricep workouts though as I dont know that I gave them as good a workout as biceps mainly from these being unweighted movements.

Cardio wise I had not worked out what I was going to do but on upper body days I will be doing 30 minutes on the elliptical afterwards

Today I will be doing Lower body/Back workout

B1 Workout:

Core Exercise: Front Squat

SS1:
Deadlift
Military Press

SS2:
Either step-ups or lunges
Seated Rows

Cardio: 3 minute run for warmup
15 minute HIIT workout on bike

On my off day I will be running 2 miles and doing 10-15 minutes of jump rope work

A2 will be upper body then with different excercises:
Core will be incline chest

B2 Lower body
Core will be back squat

cardio will stay the same for both.

[mattnxtc]

May 16

This was by far the hardest workout I think I have ever had period.

3 minutes warmup at 8:20 pace

Core exercise Front Squat 245lbs 12 reps in 10 minutes

SS1: 6 reps, 12 minutes total
deadlift 215lbs
Standing dumbbell military press 45lbs each hand
54 reps total of each exercise

SS2: 6 reps, 12 minutes total
Seated Rows 100lbs
Lunges 25lb dumbbells in each hand
60 reps total of each exercise

Overally it was an absolutely exhausting workout. I dont think Ive sweated so much in my life. I didnt have the weights down exactly so that will have to be adjusted. I had to much weight on the deadlift and that caused a loss of form towards the end. I could probably have done a bit more weight on the seated rows as well.

O yeah 10 minutes of HIIT on the bike.

[mattnxtc]

I started cycle 2 of my EDT workout and wow was shocked by the quick improvement I had:

Core exercise: Flat bench: 275 9 times in 10 minutes

SS1: 12 minutes 6 rep sets
dumbbell curls 30lbs
Dips
13 total sets each

SS2: 12 minutes 6 rep sets
barbell curls 70lbs for half, 60lbs for half
pushups
12 total sets each

thats a big improvement of about 12 reps each exercise while either keeping the same weight or increasing it slightly. Was really pumped to see that kind of gain.

[jah7_fsu1]

I told you EDT kicked ass [img]/images/graemlins/smile.gif[/img]

[mattnxtc]

Needed to get a good workout in after taking about 4 days off for the long weekend and drinking/eating way to much. I guess i can consider those my refeed days haha.


Warmup: 4 minutes at 8:30 pace

Upper Body 1:
Core Exercise: Flat Bench 255lbs 13 reps in 10 minutes

SS1: 12 minutes x 6 reps
Dumbbell curls: 30lbs
Dips: Body Weight
13 sets = 78 total reps each exercise

SS2: 12 minutes x 6 reps
Barbell curls: 7 sets x 60lbs 5 sets x 50lbs
Pushup: body weight
12 sets: 72 total reps each exercise

Ends up at 150 total reps

20 minutes on elliptical = 2.5 miles

Well thats my workout for today. I think next time I will reduce my reps to 5 and add 5lbs to my curls (on upper body 1 day). The issue I have for pushups/dips is that I dont have any sort of weight adder for those. Any suggestions?

I want to drop another 10lbs this month to get me under 200lbs

[SmileyEH]

For pushups, just move your hands farther down your body. For dips, put a dumbell between your thighs.

[mattnxtc]

I already have a pretty low pushup stance if you will...would it make sense to use a partial bench press?

For dips yeah...ill give that a try...it just sucks they dont have a weight belt at the gym.

[StaticShock]

Belts for weighted dips/pullups can be purchased at your local fitness store or online retailer for about $30. Mine travels with me in my gym bag and is one of my most worthwhile purchases ever.

[mattnxtc]

Yeah Ive thought about buyin the weight belt but I really only am doing dips once a week so its not a huge burden on me to control a dumbbell with my feet.