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Matt1613Icon...27-06-2018 @ 09:48 
Member 3919, 243 posts
26/06

dips

bw x 30 x 2

Incline dumbells
12.5 x 20
22.5 x 10
32.5 x 10
42 x 10
62 x 10, 8 (pb)

cable crossovers

standing chest press
up to 150 x 5

incline smith
40 x lots
80 x 20
100 x 10
120 x 5
100 x 20
60 x 30

crossovers

wide grip feet up bench
60 x 10
80 x 10
100 x 5! (tired)
60 x 30 x 2

crossovers

oly bar standing overhead tricep ext

bar x 12
40 x 10
50 x 10
60 x 10
40 x 10
bar x lots

bench tricep dip

bw x 30

hanging leg raises
bw x 10

calves
Matt1613Icon...29-06-2018 @ 09:20 
Member 3919, 243 posts
28/06

High bar
bar
60 x 10 x 3
80 x 10
100 x 10 x 2
120 x 10
140 x 5
+sleeves
160 x 2
140 x 5 x 3
100 x 10 x 3

hack squat
up to 140 x 5

front squat
60 x 20

leg press
120 x 30
210 x 20
300 x 20
340 x 12
300 x 20
210 x 25 x 3

walking lunges

leg ext

leg curl

heel touching squats
60 x 30

curls (got bicep tendinitis but cable curls seem not to aggravate it)

decent volume but very light. Hopefully can increase weight soonish.
Matt1613Icon...01-07-2018 @ 08:16 
Member 3919, 243 posts
30/06/18

seated dumbells

12.5 x 20
20 x 20
30 x 15
40 x 10
50 x 10 x 3
40 x 12 x 3

lat raises

seated smith
30 x lots
60 x 15
90 x 10
110 x 2 (+sleeves)
80 x 15, 60 x 15

lat raises
rope upright row

seated ez bar tricep ext
20 x 20
30 x 20
40 x 15
50 x 10
40 x 10

pushdowns x lots

one arm dumbell ext

chins
bw x 10 x 2

dragon flag practice

planks

many curls

calves
Matt1613Icon...09-07-2018 @ 10:15 
Member 3919, 243 posts
6/8

incline dumbells
62 x 10 x 3

other stuff

8/8

fronts
bar x lots
60 x 10 x 3
80 x 10 x 2
100 x 10
120 x 5
130 x 1 (terrible)
100 x 10 x 4

hack squat
40 x 10
80 x 10
120 x 8
160 x 4
120 x 8
80 x 20

leg press
120 x 20
200 x 20
280 x 20
360 x 10
280 x 20 x 3
200 x 30

v squat thing
up to 220 x 5

leg ext

calves x lots

close stance squat
60 x 50
Matt1613Icon...10-07-2018 @ 09:15 
Member 3919, 243 posts
09/07

seated dumbells

12.5 x 20
22 x 15
32 x 15
42 x 15
52 x 12 (probably a pb without sleeves)
62 x 8 (pb- not the cleanest reps)
42 x 10

raises

seated hammer press
2 plates x 15
4 plates x 10
6 plates x 10
8 plates x 8 (pb with no sleeves)
6 plates x 10
4 plates x 10

raises
shrugs
rear delts
face pulls

light curls

calves (they will grow!)
Matt1613Icon...16-07-2018 @ 09:14 
Member 3919, 243 posts
14/07

bodybuilding chest and triceps- nothing to report

15/07

high bar
bar x lots
60 x 10 x 3
80 x 10 x 2
100 x 12 x 5

hack squat
40 x 12
80 x 10
120 x 8
150 x 6
120 x 10
80 x 10

horizontal leg press thing
up to 250 x 6 but lower back didn't like this

front squat into high bar
60 x 10/10
80 x 8/12

high bar
100 x 15

leg press
2 plates(a side) x 50
4 plates x 30
6 plates x 30
5 plates x 30
4 plates x 30

high bar
100 x 15

leg ext

lots of seated calves

hanging knee raises to side x 10

all in under an hour. Going to stick with 100kg high bar until can do 5 x 20, then move onto 120 x 8 x 5 and then add 2 reps a week until at 20, then increase weight again.
Matt1613Icon...02-08-2018 @ 10:37 
Member 3919, 243 posts
Back after two weeks all inclusive, trained most days and didn’t over indulge with the food, but far too much to drink.

1/8
Mostly forgettable aside from;
Incline
100 x 10
120 x 3 (terrible)
100 x 10 x 5

Plan is to now reduce calories and get under 10% bf in next 8 weeks and not be overly concerned with actual weights being lifted
Matt1613Icon...14-08-2018 @ 09:19 
Member 3919, 243 posts
Been training consistently over last two weeks but not logging it due to nothing much happening.

Weight down to 107kg and can hopefully drop a couple more kgs in the next month or so.

13/08

incline
bar x lots
60 x 20 x 2
80 x 12
100 x 12
120 x 3 (still feeling heavy)
100 x 10,10,10,10,5

plate loaded bench

feet up
40 x 20 (total plate weight)
70 x 10
100 x 10
140 x 5
drop set 100 x 10, 70 x 10

high cables

single arm iso press
20 x 10 x 2
30 x 10 x 2

pec dec

smith incline
40 x 20
60 x 10
90 x 10
60 x 20
1 and a half reps
60 x 10

feet up push ups
30

strict press
100 x 1 (just testing water- bit ropey)

power clean into front squat, push press, squat and then behind neck thruster
60 x 3 x 3

power clean
60 x 10
80 x 5
100 x 2

biceps

leg raises
Matt1613Icon...15-08-2018 @ 11:50 
Member 3919, 243 posts
16/08

Leg press
80 x hundreds
160 x 30 x 2
240 x 30
320 x 20
400 x 8

hack squat
40 x 12 x 2
160 x 8
120 x 12 x 3

high bar
70 x 15
90 x 10
110 x 5
130 x 5
belt on
120 x 5
130 x 3
140 x 3

front squat
70 x 10
90 x 5
110 x 3

seated ham curl x 4

single leg press
40 x 10
80 x 10
120 x 10
both legs close stance
120 x 40
200 x 30
280 x 30
240 x 30

leg ext x 5

high bar heels close stance
70 x 10
90 x 10
110 x 12


All done in 90 mins. Sweaty.
Matt1613Icon...20-08-2018 @ 12:47 
Member 3919, 243 posts
17/08

seated plate loaded shoulder press

up to 160 x 6 (probably a sleeveless pb)

Lat raises

seated dumbells (no back support)

22.5 x 10
30 x 10
35 x f

lat and front raises

smith machine press
(cant remember weight- must write it down)

cable rows

face pulls

very close grip feet up bench
60 x lots
90 x 10
110 x 5
90 x 10
60 x 30

triceps pushdowns
tricp ext oly bar


18/08

chins
bw x 12
+15 x 5
+25 x 4
bw x 8 x 2

seated row

seated pulldowns

dumbell row
40 x lots
62 x 10
75 x 5

straight arm pulldowns

deadlift frame
up to;
260 x 5
300 x 2

15" rack pulls
200 x 8
230 x 2 x 2
200 x 8

power cleans
80 x 5
100 x 1
105 x F (tired)

19/08

35 mins static bike (trying to speed up loss of chub)
Matt1613Icon...21-08-2018 @ 08:45 
Member 3919, 243 posts
20/08

Incline
60 x lots
80 x 10 x 2
100 x 12
120 x 2! (100 felt so easy but this was a mess, don't know whats going wrong)
100 x 10 x 3

high cable crossovers

feet up plates loaded bench
40 x 20
80 x 10
120 x 10
150 x 8
120 x 10-80 x 10

high incline flyes
10 x 10
12 x 10
17 x 10
20 x 10

single arm seated press

wide grip to throat incline
60 x 10
80 x 10
90 x 10
100 x 10

low cable crossovers

pec dec

many curls (tendinitis appears to be improving slightly)

leg raises to side
bw x 10
Matt1613Icon...24-08-2018 @ 09:43 
Member 3919, 243 posts
21/08

45 mins static bike. Sweaty

22/8

leg press
up to 9 plates a side x 10

high bar
60 x lots
110 x 10
130 x 5
150 x 2
110 x 15

hack squat
up to 150 x 5

front squat
70 x 5
90 x 3
110 x 3

seated hamstring curl

seated leg ext

leg press
50 x 100

legs were already feeling battered from day before

23/08

45 mins static bike.

weight: 106kg, going to keep going down hopefully to around 100kg and then consider putting decent weight on with the view to competing in the under 105's.
Matt1613Icon...24-08-2018 @ 09:43 
Member 3919, 243 posts
21/08

45 mins static bike. Sweaty

22/8

leg press
up to 9 plates a side x 10

high bar
60 x lots
110 x 10
130 x 5
150 x 2
110 x 15

hack squat
up to 150 x 5

front squat
70 x 5
90 x 3
110 x 3

seated hamstring curl

seated leg ext

leg press
50 x 100

legs were already feeling battered from day before

23/08

45 mins static bike.

weight: 106kg, going to keep going down hopefully to around 100kg and then consider putting decent weight on with the view to competing in the under 105's.
Matt1613Icon...25-08-2018 @ 08:37 
Member 3919, 243 posts
24/08

strict

bar
50 x 10 x 2
70 x 5
90 x 3 (rough)
95 x 1 (even rougher)
100 x f (terrible)
70 x 10
70+20kg chains 4 x 2
75+ 20kg chain 2 x 1

front raises palms facing
10 x 10
12.5 x 10
15 x 10
17.5 x 10
22.5 x 10
(30 secs rest in between sets)

lat raises
10 x 10
12.5 x 10
15 x 10
17.5 x 6

arnold press
22.5 x 10
30 x 10
35 x 8 (actually quite tricky)

seated hammer press
40 x 15
80 x 10
120 x 10
80 x 10

cable lat raises

very close grip bench
60 x 20
100 x 10
120 x 8
feet up
100 x 10 x 2
110 x 10

pushdowns fat grip

incline skull crushers ez bar
up to 50 x 8

overhead ez bar ext
up to 40 x 10

machine dips
40 x 40 x 2

dumbell curls
18 x 30
22.5 x 20

rope curls

rear delts

leg raises back supported
knee raises
obliques
hanging leg raises
machine crunches
plank
Matt1613Icon...27-08-2018 @ 08:34 
Member 3919, 243 posts
25/08

45 mins bike

26/08

pull ups
bw x 10 x 2

chins
bw x 10 x 2

pull downs

t-bar row

12" deads
70 x 10
110 x 5
150 x 5
190 x 3
210 x 2
190 x 3 x 3

rdls
150 x 5
pause at knee
150 x 8

BOR
70 x 10
90 x 8
110 x 8
140 x 5
70 x 20

seated row

face pulls

curls

obliques
Crunches
ab sling leg raises
Knee raises
TRX crunches
get ups
plank

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