Matts Log

[mattnxtc]

Havent posted in this for a while, but I have made a lot of improvement lately.

May 3, 2007 Workout:

Warmup: 1/2 mile at 8 minute pace

10 sets 3 reps 40 second rest:
1. Incline bench w/ 85lb dumbbells
2. Front Squat 185lbs
3. Pull ups 20lb help
4. Deadlift 215lb

Bicep curls: 5 sets x 5 reps 30 second rest with 40lb dumbells

1 mile cool down at a 6.5 speed

Ive been pretty pleased with my growth for the past few weeks. It seems I am able to add 5% every week to my weights which is the high end of what is recommended. Except for my abs I am really pleased with how my body is changing this fast. I have antoher few weeks of this before I change it up and hit it with some EDT style workouts.

Ill post an EDT workout eventually of what I am considering to get some opinions on it

[Thremp]

Matt,

Please post your EDT stuff. I'm interested in hearing others experiences with it before I embark on it myself. I'm uncertain how to split out full body EDT type movements.

[jah7_fsu1]

Nice log so far keep it up. If you need any help with EDT, I'll try and do my best. It can sorta be a bitch to design until you have a real feel for what it feels like.

[mattnxtc]

Thremp...thats kind of the issue I am having as well as I look at the EDT stuff..I am thinking I will try and mimic the 10x3 workout I am doing now with similar exercises.

[mattnxtc]

Another Day another workout:

Warmup:3 minutes at 7 (roughly 8:30 minute pace)

10 sets 3 reps 40-45 second rest (depends on how long it took for my g/f to do her workout

1. Flat bench dumbbells with 90lbs each hand
2. Front Squats 195lbs
3. Pull ups 20lb help
4. Deadlift 225lbs
5. tricep pull down 160lbs

10 minutes on bike: 1 minute easy, 30 second sprint at resistance 10.

The HIIT has really improved my cardio levels. I found that running at 7 was pretty easy and after 3 minutes I was just starting to feel my heart rate rise. Its pleasing to have an 8:30 mile pace again though its not at the 6 minute it used to be at.

The g/f is going out of town for 2 weeks so I will be able to bust my butt the next few weeks and workout consistantly so Im expecting a 4-5lb drop in weight over these next 2 weeks just from being able to get another workout or 2 in

[mattnxtc]

One of my tougher workouts so far

10 sets, 3 reps, 45 second rest
1. Seated Lats 180lbs
2. Back Squats 6 sets 225lbs, 4 sets 245lbs
3. Standing Military Press 50lb dumbbells
4. Romanian Deadlift 185lbs (went all the way down)

12 minute HIIT workout on Elliptical resistance 10

2:30 cooldown running at 6.7

Ok So I am ramping up the cardio for the next few weeks. I feel like I need to be doing more cardio than what I have been doing.

What would be some good cardio to do on my off days? Ive upped my weights to 3 times a week so I have 2-3 times a week I am "off" and doing cardio/abs type stuff.

What suggestions do you have?

[Subfallen]

Technically hill sprints are the best form of cardio. But they're a real bitch.

[mattnxtc]

Sub..I do some variation of HIIT workouts on days that I lift. I dont necessarily want to do the same thing on my offdays if I can avoid it. Plus I dont think I could continue to do the workout I am doing and do the HIIT on offdays with overworking myself

[mattnxtc]

Off day..did some cardio

2 minute warmup at speed 5

1 mile run in 8:30
30 leg raises
10 minutes with jump rope
75 ball crunches
5 minutes HIIT on bike
5 minutes jump rope

This was kind of a scattered day. I wanted to get a lot of different higher intensity running in as well as just some abs but not a lot. I really am planning to ramp my cardio up these next few weeks to work on fat loss. Ive set a goal of being under 200 by August 1 and it should be doable. Though I want to have minimal muscle loss if any

[mattnxtc]

Past 2 days:

Wednesday: My hardest day of workin out so far. I was feeling all that energetic at the start of my workout. The work week just takes it out of me

10 set 3 reps 40 second rest
1. Barbell bench 7 sets 245lbs 3 sets 235lbs
2. Front Squat 5 sets 185 5 sets 205
3. Pull ups 7 sets 20lb helper 3 sets no help
4. Deadlift 225lbs

12 minute HIIT bike workout at resistance 10

Depending on how I was feeling I was adding weight as I went with the one exception being bench b/c my normal spotter wasnt there. Overall I am lifting more and more each week and I am really pleased with how my pull ups are coming along. That was the longest Ive done HIIT on the bike at that resistance and after doing some sort of cardio everyday I was pleased with that. I am hoping to get up to doing 30 minutes of HIIT cardio pretty soon.

Thursday:
2 minute warmup at 10 minute pace
1 mile in 8:30
30 leg raises touching knees to chest
5 minutes with jumprope
2 minute cooldown run at 9 minute pace.

I wasnt planning on running today but i just felt like I needed to so i went for an easier day. I had to gut out the 8:30 mile as my legs were still pretty tired from yesterdays weight workout. I do need to start keepin track of my calories again just to make sure I am still on track with what I want to be at.