Matts Log

[Rootabager]

Between your thighs is too hard. The best way to to cross your ankles and have someone set it in there if that makes sense. It's super easy to hold and control.

[mattnxtc]

May 30

Another day another workout.

Warmup - 3 minutes a 8:30 pace

Core Exercise: front squat - 225 13 reps in 10 minutes

SS1 12 minutes x 6 reps
deadlift - 165lbs
Standing military press - 100lbs
8 sets - 48 reps each exercise

SS2 12 minutes x 6 reps
Seated rows - 120lbs
lunges - 25lbs in each home
8 sets - 48 reps each exercise

10 minutes HIIT on the bike

I really felt like this was one of my better workouts. Looking back I didnt appear to make any improvements, but overall I think I had one of my better workouts. I kept my form on the deadlifts and made sure my range of motion on my front squats was as low as I could go which has really improved. Back/shoulder wise I have improved a lot and will be increasing the seated rows next week.

I have a feeling I was a bit tired from doing some decent cardio yesterday. My cardio level has really improved as running at 8:30 pace is pretty relaxing now a days. I may look to slowly inch that up each week to get down to under an 8 minute pace.

Tomorrow is an easier day:

Running a mile, doing some abs and jump roping. All of my ab exercises will be weighted so I can get less reps in.

[jah7_fsu1]

So what are your thoughts on EDT so far?

[mattnxtc]

I really like it Jah...I feel like I get a more complete workout then I was getting. Definately a lot more tired/sore the next day then I was on teh 10x3....I really have come to like the concept of the compound/isolation mix.

Unfortunately with all these holidays I dont think I have gotten the full effect from it as I have been busy with stuff...So I am hoping to get a solid 2 months straight doing a 5 day a week cycle to gauge results on it

[mattnxtc]

I am hoping to get a full week of uninterrupted workouts in this week. Seems like its been a while since I have been able to do this:

EDT as always

5 minutes warmup run at 8:30 pace

Core Exercise: Flat bench dumbbell press 105lbs each hand
-14 reps in 10 minutes

SS1: 12 minutes x 6 reps
Dumbbell curls - 35lbs
Dips w/ pause
60 reps each exercise

SS2: 12 minutes x 6 reps
barbell curls - 60lbs
Cable rope pulldowns - 120lbs
66 reps each exercise

[mattnxtc]

Had a solid last week...I havent been posting all my days..It looks like I post day one and then just quit haha. But here goes

4 minute run at 7 for warmup

Core Exercise: Flat bench 5 sets of 4 reps in 11 minutes

SS1 12 minutes
6 reps dumbbell curls 35lbs
8 reps dips
11 total sets 88 dips 66 curls

10 minutes on elliptical

I took it easier today..I felt like I was fatiguing faster than normal so I took it easier today. I am going to need to adjust my total reps to avoid over training as I think with the workouts last week that may be a factor.

[mattnxtc]

Did my leg workout yesterday (couldnt post anything because of 2+2 being down

Warmup: 3 minutes at 7

Core exercise: Front Squat - 5 sets of 3 225lbs

SS1 - 12 minutes, 6 rep sets
Romanian Deadlifts - 165lbs
Military Press - 90lbs
9 sets - 54 reps total

SS2 - 12 minutes, 6 rep sets
Seated rows - 140lbs
Lunges - 15lbs in each hand

I adjusted the weights a little bit to make it a little easier to do higher reps since I am designating the A1,B1 splits to be higher rep

I am pretty pleased with how the squats and deadlifts are progressing. When I lift on Friday I am going to probably try and deadlift about 280-300lbs since that will be my higher weight/lower rep day. My back has improved and the 140lbs for 48 reps was the most I have done.

Weight is lagging a bit this month because I did to much drinking this last weekend. I am at about 207-208 right now so getting to 200lbs is going to be tough by the end of the night.

[mattnxtc]

Past 2 days I have been lifting on heavy days

Monday:
Flat bench:
5 reps 225
5 reps 245
2 reps 265
1 rep 275
1 rep 280

Biceps - 2 sets of 45lb x 10 reps dumbbells and 2 sets 50lbs x 6 reps

Dips - 4 sets of 10 with 30lb weight

Incline: 3 sets of 90lb dumbbells

Rope pulldowns - 6 sets of 2 reps with 200lbs

Tuesday:
Backsquat - 5 sets of 5 with 245
Pullups 5 sets of 5 with body weight
Deadlifts
275lbs - 5 reps
300lbs - 3 sets of 3 reps
Seated rows - 3 sets of 6 160lbs

Overall I am very pleased with my lifts...I am going to take it lighter for a week or so because I feel like I have lost some strength in my right shoulder (dislocated it twice) and so I am going to focus on some more core shoulder exercises

I am down at about 205 and need 5 more lbs in the next 10 days to reach my goal which I dont think will happen.

Ive increased my protein to right at 200 grams a day which is what I needed to do because I think I have been under eating.

Overall I am about where I want to be.

[mattnxtc]

I have been doing heavy weights on Monday/Tuesday split. I have been doing some various rep loads to get heavy lifts in

Monday:
Flat Bench:
225 - 8 reps
245 - 5 reps
265 - 3 reps
285 - 1 rep

Barbell curls:
80 - 8 reps
90 - 6 reps
100 - 5 reps
100 - 4 reps

Dips
4 sets of 10 with 45lbs added.

Incline Bench:
3 sets of 5 with 90lb dumbbell

Barbell Curls:
3 sets 45lbs

Tuesday:
Back Squat
225lbs - 2 sets of 6
245lbs - 3 sets of 5

Pullups:
5 sets of 5 (bodyweight)

Deadlifts:
275 - 6 reps
295 - 2 sets of 4
315 - 2 sets of 2

Bent over rows:
4 sets of 5 85lbs

I have generally been going for higher rep workouts on Monday/Tuesday.

Issue: My back squat just isnt where I want it to be. I guess I am discouraged because of lack of progress...but my front squat is up at about 195 for 4 reps and I feel like my back squat is not improving.

Diet wise I am really workin hard to get over 200 grams of protein a day. I am up to 6 meals all with protein at every meal.

[mattnxtc]

Havent updated this since I changed my workout around. I did the EDT for just over a month..Really liked it a lot though it really did drain me.

Ive switched to a standard upper/lower body split doing a 5x5 workout setup. I am using my 5 rep max and sticking with the weight until I can get a full 5x5 at that weight...then I will move up to a heavier weight and restart.

Monday:
5 minute warmup at 8:30 pace
Bench:
3x5 - 245lbs
1x4 - 245lbs
1x3 - 245lbs

Barbell curls:
4x5 - 100lbs
1x4 - 100lbs

Weighted Dips:
3x9 - 45lbs

Flies:
5x5 150lbs (machine) (helps shoulder)

Dumbbell Curls:
3x5 45lbs
2x5 45lbs

Squeeze Press
5x5 50lbs

10 minute cool down on elliptical
5 minute run at 8:45

I am starting this month at 205. I am taking 4 HRX a day (2 in the morning 2 preworkout) My goal is to get down to 200 by the end of the month. I have really been able to up the cardio so I tink there is a good shot..my diet is pretty solid right now and the fiancee is visiting with her parents so I dont see many cheat days for me this month.