351 replies to this topic

[Sizzlechest]

Wed
Box Squats
429x5x5
Sumo Pulls
315x5x5
Back Raise
Abs
Stretch/roll out

[Sizzlechest]

SSB gm's
225x5x4
GHR
25x8x4
RH
15x3
Gripper
290x15sec for 4 sets
Side bends
90x10x3

[Sizzlechest]

Mon
ME bench
Chain suspended Concentric presses
135x5x3
225x3x3
275x1
315x1
335x1
355x1 grinder
335x1,1,2
D-bell bench
80'sx15x3
D-bell Ext
50'sx10x3
Barbell Rows
225x10x2
275x10x2
Gripper
External Rotations
Upper Back
Curls

[Sizzlechest]

Thur
Squat
451x4x3
451x8
Sumo Deads
405x3x5
GHR
25x8x3
RH
12x3
Sit ups
80x8x3
Side Bends
90x8x3

[Sizzlechest]

Mon ME bench
Reverse bands 100 pounds off at chest
265x5
355x3
405x3
445x1
465x1
485x1
445x3
D-bell Incline
80'sx15x2
100'sx10x2
Pushdowns
External Rotations
Curls

[Sizzlechest]

Starting up my log again after a long layoff. Been sick on and off the first 7 months of this year. Doctors never figured out what it was and it all in all it made me lose about 70 pounds in body weight. Got back to lifting consistently for about 3 months now and i've managed to get my weight back up from 190 to 225.

Tuesday 11/1
Flat Bench
225x5
275x5
315x5 missed 6th at lockout
315x3x2
D-bell incline
90'sx12x3
Pushdowns 25x3
CSR 12x3
Rear delt raises 12x3

Thursday 11/3
Conv deads no belt
225x5
315x5
405x5
500x4
4 in deficit deads
315x10
365x10
D-bell rows
150x10x3
Pulldowns
170x15x3
Side bends
100x10x3

[Sizzlechest]

Sat 11/5
Flo press
225x6
275x6x3
275x8
Pulldowns
170x15x3
Extensions
90x12x3
Seated D-bell press
50'sx15x3
External rotations
15x3
Pushdowns
Hammer Curls

[Sizzlechest]

Mon 11/7
Squat w/belt
315x5
405x8
315x5x2
Back extensions
95x10x3
Sit ups
75x12x3
Plate pinches

Tue 11/8
Flat bench
225x5
315x5x2
Paused for 3 count
275x5x3
Seated OHP
135x10
185x5x2
D-bell Ext
45x12x3
Rear delt raises
20x10x3
Curls

Thurs 11/10
Deads off 4" blocks
365x3x6
CSR
135x15x2
170x10
Neutral grip pulldowns
170x15x3
Sit ups
15x3

Sat
Flat Bench
225x5
275x3
315x6
paused for 3 count
225x6x3
D-bell bench elbows in
90'sx15x3
Pushdowns
External rotators
Straight arm pulldowns
Curls

[Jiggly Puff]

Sizzlechest, on 05 November 2011 - 01:34 AM, said:

my weight back up from 190 to 225.

damn boi, your all sexy and thin now.

[Sizzlechest]

Jiggly Puff, on 13 November 2011 - 04:29 PM, said:

damn boi, your all sexy and thin now.

Thats definitely how I would describe myself.

[dammstrate]

Hi Matt, Gregg Damminga here.
Glad to see you back in the sport, you kind of disappeared after you hit that big total at Brent's meet back in 06 or 07, can't remember the year.
It will come back quickly.

See you on down the road!

Gregg and Debbie

[Sizzlechest]

dammstrate, on 18 November 2011 - 01:09 PM, said:

Hi Matt, Gregg Damminga here.
Glad to see you back in the sport, you kind of disappeared after you hit that big total at Brent's meet back in 06 or 07, can't remember the year.
It will come back quickly.

See you on down the road!

Gregg and Debbie

Never really left but I definitely was under the radar, injuries, illness and life got in the way of competing for a bit. Good to hear from your though.

Monday 11/14
Sqwats w/belt
315x5
365x5
405x9
5sec pauses
315x5x2
Lumbar extensions
45x12x3
Side Bends

Tues 11/15
Flat Bench
275x6
275x9x2
D-bell inlcine
75x20,15,12
Pushdowns

Thur 11/17
Sumo deads sans gear
315x5
405x5
495x1
545x1
Conv
405x6
405x12
D-bell rows
125x10
125x13,6,5
Pulldowns
200x10x3
CSR
Lumbar Extensions
Sit-ups

[Sizzlechest]

Sat 11/19
Flo press
225x10
275x6
315x5x2
335x3
Flat Bench 3 sec pauses
225x6x3
Extensions
100x10x4
D-bell muscle cleans
20'sx20x3
Rear delt raises
20'sx15x3
Pushdowns
Hammer Curls

[Sizzlechest]

Sun 11/20
Squats w/belt
315x5
405x3x2
435x3
365x6x3
RDL
225x10x4
Abs

[Sizzlechest]

Tues 11/22
Flat Bench
225x5
275x5
315x6
345x2
315x5
3 sec pause benches
245x6x3
D-bell Ext
55'sx8x3
Pushdowns
Pullups
curls
External rotations

Wed 11/23
Conv Deads
315x5
405x3
495x1
545x1
405x5x3
CSR
5 sets
Pull ups
41 reps over 4 sets

[Sizzlechest]

Floor Press
225x10
275x6
315x5
355x1
Flat Bench
315x2x2 3 sec pauses
225x18
Extensions
110x10x3
External rotations
hammer curls
Rear delts
pushdowns

[Sizzlechest]

Squats w/belt
315x5
365x3
405x4x3
Hamstring curls
pvc roller

[Sizzlechest]

Been traveling a lot for work the last 3 weeks, only got to the gym here and there so theres not a whole lot to report.

Thurs 12/15
Deads
315x5
405x5
495x1
585xmiss
495x3
Pulldowns
205x10x4
CSR
3 platesx10x3
Pull Ups
32 reps in 3 sets
Grip

[Sizzlechest]

Bench
225x10
275x5
315x7 PR
335x3
Paused benches 3 sec
275x5x3
D-bell Incline
90'sx12x3
D-bell Extensions
40'sx12x3
Rear Delts
25'sx12x3
Pushdowns
External Rotations
Grippers

[Sizzlechest]

Strained my low back pretty good on thurs, so I took it easy squatting tonight.

Squats
315x8x4
Grippers
Cardio

As soon as I get done traveling every week for work I'm going to pick a meet and get my shit together. Hopefully that will happen mid-january.