Hitting the Iron!

[matt1990]

UPDATED - POST 14 AND ON ARE THE CURRENT TRAINING ENTRIES!!!!!!!!


------------------------


I figured I would get back to tracking my progress online again. I recently re-obtained my gym membership, after a bit off and I have to tell you it feel's awesome to be back. I really have no specific goals in place at the moment, other then the enjoyment and privilege of being able to lift again. Its amazing how you come to appreciate something more, especially what we would deem as little things, when they are stripped away for a period of time.

So here's the training the schedule that I have set, but it tends to get moved around a little, because of some varying times of prior obligations, but all in all its not to shabby.

Normal Training Schedule:

Monday - Chest/Shoulder/Tri's
Tuesday - Kenpo/Core Work
Wednesday - Back/Biceps
Thursday - Plyometric/Core Work
Friday - Leg Day
Saturday - Yoga
Sunday - Off

----

Last week was a test week to see where I am at for weights and finding a solid starting position to work from.

This week has gone like this so far.

11/1/10 - Back/Biceps

Rom. Dead Lift
Warm Up
8x105
8x125
Working Sets
5x145
5x185
5x225
5x265
- Could have kept going, but chose to stop there. Solid first day back in about 6+ months

Good Mornings
2x10xBar
- These still feel amazing XD

One Arm Rows
10x30
10x40
10x50
10x60
- Nice slow contracting movements

Lat Pulldowns
3x15x100
- Variations of Front and Back per set

Alternating Hammer Curls
12x20
12x22.5
12x25

Concentration Curls
10x15
10x17.5
10x20

Forearm Work
Did a forearm circuit with some random dude at the gym lol
3 times through 30 seconds of rest per set

Thoughts:

Not to bad for an official first day in my eyes. I was really surprised at how much strength I've retained with only doing martial arts for the past six months(or so) and calisthenics work.

My only complaint is that my arm training is lacking on bicep focused exercises, but hopefully I'll gain some suggestions here.

------------

11/2/10

DB Flat Bench
10x20
10x30
10x40
10x50
- I've increased the weight by 5 for next week, because 50's were fairly easy for me

Flat Bench Hammer Strength - Tried this for kicks lol
10x1 plate
10x1 plate+10's+5's
10x1 plate+25's+10's
- Called it good lol Just thought it would be fun to test out that machine hah.

Incline Hammer Press
10x25 ea. side
10x50 ea. side
10x75 ea. side
- Will be able to increase after next week, was solid smooth work.

Flyes
3x15x20's
- Nice slow contracting movement

Alternating Shoulder Press
12x25
12x27.5
12x30
12x35

Side Lateral Raises
3x12x10
- Looking to increase soon

Front Lateral Raises
3x12x12.5
- Looking to increase soon

Tucked In/Outs
3x15x20

**Note** Shoulder exercises were done in a circuit fashion with 45 sec's of rest between rotations.

Tricep Press-down Machine
15x90
15x110
15x130

Tricep Kick Backs
12x12.5
12x15
12x20

Dips
3x20x25lb plate

Thoughts:

I think I'm doing rather well and still finding my exact fit as to where I am at weight wise with somethings as my body starts to get back into the groove of weight lifting. I have Kenpo tomorrow and probably will hit up a yoga class, but we'll see what happens.

Ciao.

[matt1990]

11/3/10

Had Kenpo this morning and did my ab circuit when I got home!

Just a quick post because I gotta run to class! Peace!

[AWR]

Welcome back homeslice!

[matt1990]

What up brohah!!! I knew someone missed me XD

[matt1990]

11/4/10

Warm Up
Stretching
10 min walk tread.

Squats - Epic fail...
10x105
8x145
5x185
1x215 - Weird pain in the back of my right leg, below buttox.
The weight wasn't to heavy or anything, but man it hurt when I hit those point and would squat down. Weird?

Leg Press
8x130
8x170
8x210
8x250
- Called it good

Leg Ext.
10x90
10x110
10x130
10x150

Calf Raise Machine
15x190
15x210
15x230
15x250

Glute Machine
3x15
- Looked cool so I tried it lol.

4 point Hip Work

Cool Down
Good solid time of stretching!

Thoughts:

Well, I was bummed about the squats, but I still ended up getting a solid workout in even though I couldn't do one of my favorite lifts. I'll give it a little bit of time, before I confront the squat again see what happens!

------------

11/5/10 - Plyometrics

Good solid hour of High Intensity/face paced Jump Training, followed by abs!

[oldlifter50]

Glad to see you back here Matt. That pain in the back of the leg, did you do any stretching and warmup work prior to squatting?

[matt1990]

Glad to see you back here Matt. That pain in the back of the leg, did you do any stretching and warmup work prior to squatting?

Yes sir. I did warm up and did a fair amount of stretching prior to squatting as well, the pain was really unusual.

Sorry, I haven't posted this week folks, been really busy at work and on top of that finals are approaching quick with multiple papers do and research haven't had a lot of itme to myself.

[matt1990]

I decided to hit up the gym with some college classmates and we've got a solid group together! It's really cool being able to share and exchange knowledge when you come from a variety of lifting backgrounds, but I'd have to say the best part was having buds there to encourage and push you!

Here we go!

Back/Biceps - Nov. 16, 2010

Romanian Dead's:
Warm Up
Solid amount of stretching
Then jumped right in!
Working Sets
5x145
5x225
5x275
4x315 - Solid
- Had five easily in me, but I miss counted lol.

Note: I know I should have warmed up a lot better and probably should have done at least one more additional set somewhere in the mix of things, but I just wanted to see if I was ready for the 3 plate club again XD

Good Mornings
3x10x65

One Arm Rows
10x30
10x40
10x50
10x60

Up Right Rows
3x12

Alternating Hammer Curls
12x20
12x22.5
12x25

Machine Preachers - Not a fan
2x10

Concentration Curls
10x15
10x20
10x25

Random Bicep Exercises
experimentation 101

Note: My bicep workout is still extremely boring.. I'll be experimenting with some more exercises next week.

Forearm Work

Thoughts:

Was a solid night of lifting, besides the lame bicep work other then the Alternating hammer curls I really don't enjoy or feel like I'm gaining anything from the exercises, which may sound weird, but still. I'll be playing around with that again next week!

I was stoked to see that I have retained a majority of my strength for my dead lifts and that was extremely encouraging, as well as the high light of my evening at the gym.

Well, that's what I've got and its time to hit the books for evening! Hope your all abundantly blessed and as always, thank you for tagging along!

Love, Peace, and Rock & Roll

Matt~

[matt1990]

Dun dun dun... TBA

[Hidngod]

Hey bud. Glad to see you back at it.

[matt1990]

I've been lifting for the last month and a half solid, but I just haven't been posting. I do need to start though.

How have you been bro?

[IliekFude]

matt! get on it guy! nice romanians there, keep up the work.

[matt1990]

I will get on it tomorrow night and Monday evening, its been a lot of solid lifting sessions. Will make sure I start actively posting again hah.

Peace guys, late night hah.

[matt1990]

Hey friends!

It's been a while since I've actually posted on the forums and have been an active member. I've become a lurker it seems, but hopefully we can break that habit and in turn, become an active contributor to what AF has to offer and to those who follow along my Journey.

I know the last time I was here my life had been going well and things were looking up from previous times that I had been active on the forums. As a quick update, school is going well, ministry is amazing, work is awesome (Work in the Sales/Marketing field), and training is at an all time high in my life. I believe that moving to this town was indeed one of the best decisions I've made for myself.

On to the meat of this log... Training!

I'll post some previous entries from my note book, and the most recent material from last week. I don't know what my maxes are currently, although I'm thinking that I should probably max out to get a rough idea where I am at on everything as a whole.

Any-who, here we go:

Weeks 1-3 (Week 4 was a rest week):

Day 1

Bench Press
6x105
6x120
6x135
6x150

Incline Dumbbell
6x20
6x30
6x40
6x50

Dumbbell Pullover
6x25, 35, 45

Sumo-Deads
6x145
6x185
6x225

Barbell Rows
6x95
6x105
2x6x135

Leg Press
6x210
6x250
6x290
6x330

Alternating Dumbbell Curls
6x30,35, 40'sxfailure

Rope Pressdowns
6x115,130, 145 to failure.

---

Day 2

Dead Lifts
6x145, 195, 245, 275
*Note* On week three I maxed out around 365x3

Rack Pulls
6x145, 185, 225, 265

Lat Pull-downs
6x85, 100, 120

Front Squat
6x135, 175, 205

Cable Upright Rows
6x50, 57.5, 65

Dumbbell Flat Bench
6x30, 40's, 50's, 60's

Barbell Curl
6x30, 40, 50

Over-head Tricep Extensions
6x25, 35, 45

[matt1990]

Day 3

Zercher Squats
6x135, 165, 195, 225

Leg Press
6x230, 270, 310, 350

Bench Press
6x140, 140, 140, 140

Dumbbell Shoulder Press
6x30, 35, 40, 45

One Arm Row
6x40, 50, 60, 70

Weighted Dips
3x25x35lb plate

Dumbbell Incline Curls
6x27.5, 30, 35

---------------

Mile Running Chat

When I first started back up with my cardio routine, I was only running up to a distance of a mile. I did this 3-4 times a week and my best times were as followed:

Week 1 - 10:23
Week 2 - 9:39
Week 3 - 8:23
Week 4 - 7:59 (during my rest week)
- Not the best times in the world, but it was a place to start heh.

--------

The entries posted for workouts were the workouts done on week 3 before my rest week. Was a good starting point and I've still retained a ton of strength, and am now working my way back up.

I've been experimenting with a few different training styles since then, but I decided to stick with this template in Muscle Mag that I found. It's pretty solid and kickin my tail in to gear!

[matt1990]

Week 1 of 3 - NEXT PHASE IN TRAINING

Day 1 - Feb. 8, 2011

AM TRAINING

Plyometrics (Jump Training)
Made it 23 minutes in and about died
But, I'll work my way up to that full hour!

PM TRAINING

Box Squat
8x145, 165, 185, 205

Leg Press
8x230, 270, 310, 350

Dumbbell Romanian Deads
8x45, 55, 65, 75

Standing Leg Curl
4x8x25

Leg Extensions
8x90, 110, 130, 150

[matt1990]

Day 2 - Feb. 9, 2011

PM TRAINING

Barbell Curl**
8x20, 30, 40, 50, 60

Alternating Curls
8x20, 22.5, 25, 27.5, 30

Barbell Skull Crushers
8x20, 2x8x30, 2x8x40

Seated Overhead Extensions**
2x8x40. 8x45, 50, 55

Notes: Training items listed with the ** are notations given to exercises where on the initial failure, I dropped the weight b 30% and continued till failure.

Treadmill Intervals
Did this for about 25 minutes
Speed varied between 6.0 to 7.5
Incline Varied between a flat incline to 2.5

----------------------

Oh I figured I should give an idea of what my nutrition looks like:

Break fastNormally for breakfast, depending upon if I'm running late or not, usually entails a Protein shake, with some time of breakfast bar, eggs, turkey bacon, hash-browns, or a breakfast bowl. Usually doesn't change to much from that and I cook everything from scratch these days so.

Lunch or dinner: Food items range from: Chicken, Salmon, Sometimes hamburger or steak, mixed veggies, cottage cheese, different styles of salads, fruit, and the occasional sandwiches.

Snacks Anything from Roasted Cashews, "health bars", carrots, celery sticks, and fruit.

[matt1990]

Day 3 - Feb. 11, 2011

AM TRAINING

Kenpo for 1hr

PM TRAINING
SETS x REPS x WEIGHT

Rack Pull
8x145,175, 205, 235, 265
- Chose to lower the weight on my last set for future references, because I struggled to pound those 8 repetitions out.

Barbell Rows**
5x8x105

Dumbbell Standing Calf-Raises
5x20x60's

Wide Grip Front Pull downs**
5x8x85

Pull Up
5 set x Failure reps

Good Mornings
5x8x75

Notes: Training items listed with the ** are notations given to exercises where on the initial failure, I dropped the weight b 30% and continued till failure.

[matt1990]

Day 4 - Feb. 12, 2011

Dumbbell Flat Bench**
8x25, 35, 45, 55
- For whatever reason i cannot rep 65's for more then 6.. Grr! So, I've kept the weight down to 55's.. Hopefully this next week we can nail em =)

Barbell Incline Bench
2x8x95 and 2x8x105
- I feel so weak.. Lol

Cable Crossover
4 sets of 8

Dumbbell Shoulder Press**
8x25, 30, 35, 40
- Cannot hit 45's yet.. Grr...

Ez bar Up right Rows
4x8x50

Shoulder Complex
4 sets of 8

Power Shrugs**
8x125, 145, 165, 185
- Cannot go higher then this because I lose my form and feel like I'm forcing it to much rather then it being a fluid motion.

Notes: Training items listed with the ** are notations given to exercises where on the initial failure, I dropped the weight b 30% and continued till failure.

Cardio Training

Did Interval Training for 30 minutes
Speed ranged from 5.5 to 7.5
Incline varied from a flat plane to 2.5

Final Thoughts:
Well, from now on I'll at least make a stop by once a week to do weekly postings oif my workouts, and ill do my best to stop in and do postings the day of.

Cardio training is Intervals twice a week, Plyometrics once a week, and Kenpo once a week for me as it is, because it works bests for me and I don't get bored hah. If you were to ask me any goals that I had right now it would be to just lean out and get my six back before we hit Columbia falls to go to the water park there.

Hope everyone is doing well and I do hope to see friends stopping and letting me know how there doing. Love yeah guys, Be blessed and look forward to getting back into things.

Matt~

P.S. I look forward to making new friends well here hah! And hopefully will see new faces stopping in to join my Journey.

[AWR]

Glad to have you back at it brotha. Keep it up and those 65s will come in no time!

[matt1990]

Week 2 of 3 - All or Nothing...

Day 1 - February 15, 2011

Warm Up:
Ab Routine
Stretch it Up!

Barbell Curl**
9x20
9x30
9x40
9x50
10x60
----- Failurex40

Alternating Dumbbell Curls
9x20
9x22.5
9x27.5
9x30

Barbell Skull-Crushers
2x9x30
2x9x40
1x9x50 - Not ready for the increase yet.

Seated Overhead Tricep Ext.**
9x40, 45, 50, 55, 60
Failure x 45 - Scored 20 reps XD

Forearm Work

Notes: Training items listed with the ** are notations given to exercises where on the initial failure, I dropped the weight b 30% and continued till failure.

Cardio:

Treadmill Intervals
Scored my mile in 8:03
Jogged for an addition 4 minutes
Warm up and Cool down = 4 Minutes
TOTAL = 16:03 (Time) & 1.46 (Distance

*NOTE* - Normally, I would have ran for a good 25-30 minutes, but I felt a little nauseous for whatever reason. So, I hoped off and hit the bike!

Bike
Biked 3.25 Miles
Time = 15 Minutes
Changed the Level between 13-17

My Heart Rate stayed around 165-173 for both exercies

Final Thoughts:

Awesome day, almost didn't go tonight, but luckily for me I had a change in desire and heart after some time/study in the Word of God, and it always helps having girl friend who pushes you and tells you to not make excuses for yourself lol.

The highlight of tonight was when I was in the locker room and this kid comes in and his a fairly built brohah and I was thinking to myself that I wished I had a physique like him. I started thinking that my efforts were in vein and that I would never have a physique like that nor be leaned out and cut.

Inside, something changed at that moment. It's like God was on top of me saying throw that self-defeating crap out of the window and focus on the accomplishments/strides you've made thus far, such as my endurance/strength are increasing and progressing each session; I've become leaner around my core/abdominal area in addition to my back becoming more cut. On top of some growth/mass in my chest/arms/shoulders.

All in all that is some AWESOME! progression and I will reach my goals one day, but the biggest thing i realized is that the kid worked for what he has and kept hammering away never quitting and disciplining himself in the art of Lifting Iron! And I shall to accomplish this!

Well, sorry for my lazy post and bad grammar, but I'm beat and ready to crash.. PEACE AF!

Matt~

[matt1990]

Day 2 - Feb. 16, 2011

AM TRAINING:

Kenpo, One hour! WahhhChhhaa!
Upper and Lower Body Dynamic stretching incorporated before and after!

Note: Seriously should invest in a heart rate monitor!

PM TRAINING:

Dumbbell Flat Bench
9x25
9x35
9x45
9x55
7x65's - :woot:
- Those 65's are my pr with Seven Reps! I nearly had 8 reps on those 65's. but no... My right arm gave out and I was like dang!
But none the less, awesome accomplishment!
Failure(17 Reps)x35's

Incline Barbell Bench
4x8x95
- Was not Impressed with this

Dumbbell Crossovers
9x12.5, 15, 17.5, 20
- This is an interesting exercises to say the least!

Dumbbell Shoulder Press
9x25, 30, 35, 40
Failure(21 Reps)x 27.5

Up Right Rows
2x9x50
2x9x60

Shoulder Complex
4x8

Power Shrugs
9x125. 145, 165, 185
- Had this urge to go for 225, but I didn't.. Something inside was like you got this Matt, and I was like we'll do it next week.. Prepare for me to wreck two plates next week XD

Final Thoughts

Well tonight was an awesome night, but a bit of a bummer for the soul fact that I really wanted to run with my friend Lena, but that didn't happen, because the entire gym was packed and there was a line of people waiting to use the cardio equipment. So, instead I'm going running tomorrow. My goal is to hit about 35-40 minutes of running.

Now time to hit the studies then off to bed! Peace out family!

Matt~

[syntheticreality]

Looking good in here, keep it up! Awful high training frequency, how many days a week are you at consistently?

[muscle_g]

Lots of volume in these sessions, I like it!! How many days a week are you working out?

[matt1990]

Looking good in here, keep it up! Awful high training frequency, how many days a week are you at consistently?


Lots of volume in these sessions, I like it!! How many days a week are you working out?

I'm weight training four times a week as of right now, and periodically I'll combine my arm workout with one of my other workouts depending upon my schedule for the week and school/work load. I look at my arm workout as my "flex" if that makes sense? As for Cardio, its running at a minimum of four times a week, but sometimes its more then that.

Also, this phase will last a total of four weeks, and I'm currently on week two. After this phase, I'll probably switch it up again. I'm considering doing a 5/3/1 style routine as my next phase, then cycle back through these two phases. I'm just trying to keep it changing so my body doesn't adapt to much and I don't get bored.

POST #22 IS UPDATED WITH TONIGHT'S WORKOUT! CHECK IT OUT GUYS!

[Nick]

glad to see your positive attitude.. keep it up man, the weights the size the etc come to those who dedicate and persevere.

[matt1990]

Amen to that Nick!

I decided not to go running today, because I had a few meetings, the day was rather blah, and had a little homework to finish up before the weekend hit.

Will be doing Back/Core work in the Morning tomorrow, then running in the afternoon.

Matt~

[Big Sky Guy]

Good to see you gettin after it!

[matt1990]

Day 3 - Feb. 18, 2011

Rack Pulls - 2in below my knee
9x125, 155, 185, 215
13x245 - Said to hell with 9 reps and goto failure! :eek3:
- Had maybe one or two more in me

Dumbbell Standing Calf-Raises
4x20x60's

Good Mornings
4x9x75
- The weight will never get to heavy, because its of a lift geared to stretch out my back, if that makes sense?

Wide-Grip Front Pulldowns
4x9x100
- Loving the increases weekly on this lift!

Barbell Bent-Over Rows
2x9x95
2x9x115

Pull-Ups
1 Set of 5 reps, was gased out... Bleh... :surprised:

Final Thoughts:

Well, I didn't get cardio in obviously. I procrastinated my morning till about 9:30, got to the gymand started around 9:50, then had to leave at 10:35 because I had to eat an amazing lunch then head to class. Hopefully, I'll be able to get Cardio in Sunday with Legs, because this week has just been busy and I didn't schedule everything as well as I did last week, but I learned my lesson there!

Anyways, thats all for today!

PEACE OUT KIDZ!

[matt1990]

Well, this is crashing everytime I try to post so. I'm not sure what I'm suppose to do to get it to stop.

[matt1990]

Feb. 19-20, 2011

Fail.

Part of having this online log is for me to be held accountable and not just make excuses for why I didn't make it to the gym. This weekend showed that I needed to work my schedule a little better and I did have two opportunities to go lift, but just didn't go. Hopefully, i can redeem myself this week!

Sorry for the late postings, but for some odd reason it has not been allowing me to post the last few days.

[matt1990]

Feb. 21, 2011

Pain begins...

Box Squat
10x145
10x175
10x205
13x235 - Yeah who does ten rep ranges.. NOT THIS GUY

Dumbbell Flat Bench
10x30
10x40
10x50
10x60's - WHATS UP!
failurex45's...

Dumbbell Romanian Deads
10x45's
10x55's
10x65's
10x75's
failurex50's

Dumbbell Crossover
10x12.5
10x15
10x17.5
10x20

Dumbbell Shoulder Press
10x27.5
10x30
10x35
10x40
Failurex25's

**Looked at my roommate and said, I will never miss another workout again man.. Roommate responded, "You are glutton for pain, aren't you?"..

Standing Leg Curl
4x10x50 - No rest between sets..

Barbell Incline Bench
4x10x95 = Weak Sauce
- How on earth am I going to get this up? Grrr..

Leg Extensions
10x90
10x110
10x130
10x150

Shoulder Complex
4x10

EZ Bar Up Right Row
4x10x50

Leg Press
10x230, 270, 310, 350

Final Thoughts

I will never misss a workout again, because that totally destroyed my body.. Like I'm still feeling it hah! I will say that I am extremely excited to see where I am going to be as far as maxing out goes during the 5/3/1 phase that starts in two weeks! Like, I am so stoked! Finally get the chance to put up some solid weight just like before hah! Now, to acquire a spotter, and go get ready for my day.

Hope the rests of you out there are blessed n abundance. Love you guys! PZ

Matt~

[matt1990]

Feb. 22, 2011

REST DAY!

[matt1990]

Went tot he Doc yesterday and it looks like I strained a few muscles in my lower back, I went because I was having a hard-time leaning over and felt a lot of tense/sharp pain down there so figured I should check it out. I'll start back up tomorrow and finish my work outs for the week. Next week is technically a Rest week, but I'm making it a strict Cardio week to bust out some calorie and trim the waist line!

Will have a posting tomorrow! Love you all, PEACE

Matt~

[Hidngod]

I've been having a lot of problems here too, posting, surfing, replying, etc.
Seems OK right now.

I haven't been seeing your log in my panel, I thought you'd given up. I'm glad to see you're still hittin it.

[matt1990]

No I'm still hacking away bro. I lift throughout the week and everything else! It's just you can only try posting so many times before you get frustrated!!!!!!!!!

[IliekFude]

Good for you man, yup just having this log (when posted honestly) is a great motivator to keep yourself accountable especially for us guys who dont have a crew to train with and if the people around you in life "dont really get it" and you cant really bounce progress off em or talk about whats goin on in lifting. AFboard is a gem man great people n great knowledge base to call on.
Keep at it, keep it honest n the progress will come. yr a smart guy and you know yr programming.
Stay healthy, dont push it if injury is possible as in what you said with yr back. The possible downtime (i know from experience) is not worth the risk. 1 low key day to be safe is not gona kill yr progress. in fact its key to continuing it.
Keep bangin away bro!


Feb. 19-20, 2011

Fail.

Part of having this online log is for me to be held accountable and not just make excuses for why I didn't make it to the gym. This weekend showed that I needed to work my schedule a little better and I did have two opportunities to go lift, but just didn't go. Hopefully, i can redeem myself this week!

Sorry for the late postings, but for some odd reason it has not been allowing me to post the last few days.

[matt1990]

February 23, 2011

AM TRAINING

CORE WORK

PM TRAINING

Rack Pulls
Stayed clear of these for this week, giving my lower back a few weeks of recovery and I'll be good.

Good Mornings
4x10x75

Bent Over Rows
4x10x115

Wide-Grip Pull-down
4x10x100

Dumbbell Standing Calf-Raises
4x20x60's

Final Thoughts
Sorry for the late postings, been a really busy week so far with mid terms, but I will keep posting folks!

[matt1990]

February 24, 2011

AM TRAINING

Kenpo Baby!

PM TRAINING

Alternating Dumbbell Curls
10x25
10x27.5
10x30
10x35

Seated Tricep Overhead Extensions
10x50
10x55
10x60
10x65
- Could easily get 70's like a champ!

Barbell Curls
10x30
2x10x40
10x50
10x60

Forearm Work
Biked 35 minutes
Heart Rate: 169-175
Calories: 264 (--- Depressing

Cardio:


Final Thoughts:

Solid workout! Definitely noticing some concurrent growth since i started training again and this makes me EXTREMELY! Happy! Now, if I could just lean out more then I would be the happiest man alive. I really want to have visible abs by summer and I know that takes discipline as far as dieting and cardio, that is currently what I am working towards.

[matt1990]

This week is a rest week for technically, and my focus is going to be Cardio. Objective is to get up to an hour! So it will be a gradual process this week, but its definitely something that is a feasible goal

[Lumberjack5.0]

In.

[matt1990]

LJ Get your OLY Lifting butt in the gym, I need that log of yours! XD

[Lumberjack5.0]

http://www.afboard.com/forum/showthread.php?41845-LJ-s-quot-Prettiest-Lumberjack-in-the-Forest-quot-log
:bear:

[Nick]

im sure the kenpo will help with the cardio goals... keep it up!

[matt1990]

Mar. 5, 2011

Cardio Night

45 Minutes Elliptical:
Max HR: 181
Low HR: 170
Average HR: 175
Distance: 4.76
Calories: 563 - woot!

Thoughts:

This week has been slammed because of mid terms. I had two huge mid-terms this week and a fairly long paper due that I had to get done, so I've had no time between that and ministry to hit the gym. Was a pretty stress related week, but luckily I'm getting back into my starting tonight and looking forward to starting the 5/3/1 template this week! Which reminds me I need to get the excell file for it again.

Hmmm...

The workout was totally legit, had the opportunity too workout with one of college youth and my gf tonight, which was just awesome!

Hope everyone has a blessed week and an awesome evening! I will actively be posting on here still so do not fret!

Matt~

[Biter]

/stumbles in, trips over all the dead shit...

Keep killing it bro - good to see you back! In!!!!!!

[matt1990]

March 9, 2011 - WAVE A 5/3/1

AM TRAINING:

Dead Lift
Warm Up
5x145
5x185
Working Sets
5x205
5x235
5x265

Dumbbell Calf-Raises
4X20X60'S

Dumbbell One-Arm Rows
2x10x55's
2x10x65's

Front/Back Lat Pull-downs
4x12

Power Shrugs
12x135
12x155
12x185

PM TRAINING

Cardio:
Elliptical - 30 Mins (--- LAME, was rushed! Damn you college!
Calories: 470

Final Thoughts:

This has been the week of stress from hell. My friend Stephanie's Lupus started flaring up this week and she has been down for the count, but is still fighting. Hopefully, she will be able to go back to work tomorrow, at least that is what she wants, and I'm praying for the best for her. Mid-terms were finished last week, but luckily for college it dished out the next course!!!! Two papers due tomorrow! Woot!

Anyways, I hope all of you are doing well and truly blessed!

Peace guys!

[BiggT]

I'm glad you're posting again . . . the workouts look good too. What are you taking at school?

[AWR]

Deadlifts look good boss!

[matt1990]

I'm glad you're posting again . . . the workouts look good too. What are you taking at school?

Hey Tony! How have you been bro?! I'm currently majoring in Psychology (I don't have a concentration or focus yet) and minoring in Business Management. I had the opportunity to work for Youth Dynamics over the summer and it was such an awesome experience. I realized how much I really love the work environment, being able to see these youths lives transformed from some tough backgrounds, and then to see them leave a facility like Youth Dynamic and start striving for their dreams. So, I've become hooked, and it goes hand-in-hand with doing College Ministry on Campus hah!


Deadlifts look good boss!

Thanks chieftain!

---

On another note, I do apologize for these posts being delayed, but were almost ready to break for Spring break and it's been chaotic, BUT! I am getting into the gym and my friend Stephanie has been such a valuable lifting partner and encourager in my journey of the Iron World. But, I will continue to update and post in my log, and I'll have another post tonight after our Cardio Session this evening.

[matt1990]

March 11, 2011 - Bench Day - Wave A

Barbell Flat Bench
Warm Up
Notta
Working Sets
5x110
5x125
5x140
- They went up nice and easy!

Dumbbell Incline Bench
8x30
8x40
8x50
8x60

Over-Head Tricep Ext.
10x50, 55, 60

Dumbbell Crossovers
12x15. 17.5, 20

Shoulder Complex Work.
3x10

Cardio:
40 Minutes Elliptical

Thoughts:
Feels nice getting back under the barbell to bench! I really cannot wait to be back and repping some descent weight again, but glad to see that I had no trouble, in addition to everything flowing so smoothly!

[matt1990]

March 12, 2011 - Squat Day - Wave A

Opening Thoughts:
I was extremely excited to be lifting with Stephanie tonight and finally at the starting point to be lifting some big weight again with my squats!

Box Squat
Warm Up
7x135
7x165
Working Sets
5x195
5x225
5x255
- Again, this was a smooth flowing lift.

Hang Clean/Push Press
4x8x95
- I won't lie, discouraged by the low weight.

Standing Leg Curl
4x10x50

Good Mornings
3x10

4 Point Hip Work

Thoughts:

When I was squatting, I kept thinking to myself that I might have set the starting weight a little too, but I decided that I'm going to ride this out and see what happens. None the less, I'm pretty confident that I am at a solid starting point for my Squat right now.

In addition, my Clean/Press was a bit discouraging by the low amount of weight, but I think that will definitely increase by a good 20 pounds or so by the end of the month, then I should be making some nice gradual increase from there out.

In other news, I've been trying to convince Stephanie to start a log here on the anafit forums as a way to keep track of her fitness goals, and also blog for the support through her endeavors. I've known the AF community to be a great support system and group of friends who stick with you through thick and thin, and I believe that is a benefit we can all take from.

Love you guys, hope your blessed!

PEACE

Matt~

[Nick]

thats cool man, thats a good squat, good starting point for u....

quit it with the getting discouraged stuff. who cares! it will get better with consistent training, we all have to start somewhere

[Curious George]

Matt, everything is relative. When I started training I could barely do the bar on a bench press. I couldn't squat worth a fuck and deadlifting was always something I avoided.....but the thing was, it was heavy relative to me.

Don't get discouraged because you have already seen gains. They will come fast my friend. Let me know if I can do anything to help. Keep it up dude.

[matt1990]

Than you both for your feed back and encouragement! It was a little bit of a bummer, because I was reflecting where I used to be, but I caught myself telling Stephanie the same thing you guys are telling, which is it will come with time and you will not only reach those same goals, but surpass them and accomplish new ones.

Thank you again to both you! George, I will definitely give you a shout out if I need some assistance and guidance, its always a privilege to gain the input of friends and those more knowledgeable then I. Nick, thanks again bud! Your words are most appreciated and exhorting brother!

Matt~

[matt1990]

March 15, 2011 - Bench Day - Wave B

Barbell Flat Bench
Warm Up
7x95 - Neutral
5x115
Working Sets
3x120
3x135
3x150
10x135

Overheard Tricep Ext.
10x45
10x55
10x65

Dumbbell Flyes
12x15
12x17.5
12x20

Note:
I didn't get to finish my work out because all the adjustable benches were taken.. So, I only got that bit of lifting in

Cardio
35 Minutes Elliptical

Final Thoughts:
I'm noticing that my benching strength is coming back really fast! I'm very stoked about that and the workout was great, but the gym was so slammed yesterday, and I barely even acquired an elliptical machine. Was a good day overall though.

Matt~

[matt1990]

March 17, 2011 - Dead Day - Wave B

Romanian Deads.
Warm Ups
5x155
5x195
Working Sets
3x225
3x255
3x285
- Normally you would be like STOP! But no!
3x315 - Had more in me then 3, but called it good.

I Have a video of me dead-lifting 315x3 but I'm not sure how to upload it from here, and my form was awful on the first rep, but the other reps I thought were fairly solid form.

Dumbbell Calf Raises
3x20x65's
- Will be replacing this with Smith Machine Calf-Raises

Dumbbell Rows
8x50
8x60
10x70

Face Pulls
3x12

Dumbbell Shrugs - I replaced Barbell Shrugs
12x60, 65, 70

Thoughts:

Sorry for not posting lately, the afboard wouldn't load, and it told me their were server errors or something going on, so I was not able to post. I do apologize for that friends.

Hope everyone is doing well and is blessed, had some awesome accomplishments last week for sure!

Matt~

[matt1990]

March 19, 2011 - Fail.

Just for a record, I am week behind on my squats. So, this week of lifting I'll be doing Wave B of my Squat phase and Wave C for both Bench and Dead lift. Was a lack of time management to get into the gym for the final day. No excuses this week though! It's SPRING BREAK!

[matt1990]

March 22, 2011 - Squat Day - Wave B
Playing Catch up..

Starting Thoughts:
Again, I have to take into account I did not properly time manage last week and thus I am playing catch up. This is an entry to remind me and hold me accountable!

Standing Leg Curls
4x10x50

Good Mornings
3x10x60

Hang Clean/Push Press
2x6x115
1x4x135
- Getting back up there!

Box Squats
Warm Ups
None, Jumped right into it!
Working Sets
5x215
5x245
3x275
- All sets were smooth, easy, and kept with solid form!

4 point Hip Work

Final Thoughts:

So, over the past few years that I have been on the baords I have never understood why people would get irritated with others who use squat racks to do exercises like Barbell curls or forearm curls, but that changed today! There was a line of people using the racks just for that and it aggravated me to the point I left and came back when the gym died about an hour later. I thought that was ridiculous when there was about four of us who needed to squat and people were using the racks including a trainer from the gym there.

On another note. I am reassured with my starting weights for the 5/3/1 program as I approach Wave C. I've been easily able to complete the lifts with little to no struggle, but also give myself a solid challenge. My upcoming and developing fear is that I may again get to a point where I need a spotter but won't have one available, and I'm not sure if its the "norm" to walk up to someone and ask for a hand while lifting.

Later tonight me and the lady will be hitting the gym to do cardio when she gets off of work, so expect another posting tongiht. Objective is to hit some solid cardio and hit at least an hour tonight.

Blessings to you all!

Matt~

[Hidngod]

Heeeey, Matt.
A lot of great things happening in here. I love it.

[matt1990]

Heeeey, Matt.
A lot of great things happening in here. I love it.

That makes two of us bud! Definitely makes two of us! How have you been doing and how is that family of yours!?!?

-----

March 23, 2011 - Bench Day - Wave C

Flat Barbell Bench
Warm Ups
2x8x120
Working Sets
2x5x135
2x4x150
1x6x160

Note: The 5/3/1 called only for 1 rep @ 160, but when I realized how easy it was I decided that I would just continue and pump out a few more. My spotter noted that I had solid form, and easily had 3 or 4 more reps on the set with 160 and I would agree.

Dumbbell Incline Bench
6x30
6x40
6x50

Over-head Tricep Ext.
10x50
10x60
10x70
- I think I accomplished this last week, but its a PR for me either way XD

Shoulder Comples
3x10

Dumbbell Flyes
3x10

Final Thoughts:

Extremely blessed with my progress on my bench! I'm so stoked! I really feel confident again, and am praying that this progress/growth continues so I can get over the 200 pound range and start repping them bad boys!

Matt~

[matt1990]

March 23, 2011 - Maxing Bench

Barbell Flat Bench
Warm Ups
Nothing. went straight to business.
Working Sets
3x135
3x150
3x165
3x180
0x195
0x195
1x185
0x190
2x185
- Oh yeah!

Final Thoughts:

Stephanie wanted to go lifting tonight and so did my roommate, so we all decided to hit up the gym. I asked Ben if he would spot me while I maxed out tonight. It began with a very smooth coast line of triples, followed by two failed attempts to nail 195. My roommate nailed 175 on the bench, and Stephanie nailed 135x2 on the Squat (She definitely had more in her though!).

I have been totally slacking on the cardio and its been showing with a minor gain in some fat back around the abdominal area, but tomorrow my goal is to change that, suck it up, and bust out that cardio, because there is no excuse not to do it!

Matt~

[matt1990]

March 24, 2011 - Deads - WAVE C

Rome. Deads
Warm Ups
7x185
7x225
Working Sets
5x245
3x275
1x305
3x315
1x335
0x365 - Had it like half-way and just failed..
0x365

Smith Machine Calf-Raise
20x1 plate
20x2 plates
20x3 plates

Dumbbell Rows
8x55
8x65
8x75
- My right arm is weaker than my left, I realized it tonight.

Dumbbell Shrugs
12x60's
12x70's
12x80's

cardio
20 minutes elliptical

Final Thoughts:
Awesome work out! Myself, the roomie, and Stephanie went to workout tonight and we all had some killer accomplishments!!! Stephanie nailed 2x3x150 on her squats and killed it! Ben just put his body to death! I had an awesome evening destroying the iron with some massive deads, and blowing away my goals for wave C.

I realized tonight that I am burning myself out on Cardio with too high of a level on the elliptical. Thus, tomorrow I am going to start with an hour of cardio and maybe shoot for an hour and a half and work my level up. It's time I just suck it up and get-r-done!

Have a blessed night and evening all!!!


Matt~

[Nick]

we all have weak sides and weak points, no stress. nice job bro

[Lumberjack5.0]

I just wanna chime in with a quick two pennies: I see that you often mention that you don't warm up, and you go straight to business. Frankly, this is not a good thing, my friend.

I strongly recommend that, at a minimum, you do at least one light set @ a light weight (and I mean really light -- for example, I use a set of 20 with the bar for bench), and some sort of mobility work (again using bench as the example, I do windmills with a 10lb plate, 10 circles forward and 10 circles backward) before you even touch a challenging weight.

This will help you stay healthy in the gym. You don't gain a thing by skipping warmups, yo.

[Lumberjack5.0]

I just wanna chime in with a quick two pennies: I see that you often mention that you don't warm up, and you go straight to business. Frankly, this is not a good thing, my friend.

I strongly recommend that, at a minimum, you do at least one light set @ a light weight (and I mean really light -- for example, I use a set of 20 with the bar for bench), and some sort of mobility work (again using bench as the example, I do windmills with a 10lb plate, 10 circles forward and 10 circles backward) before you even touch a challenging weight.

This will help you stay healthy in the gym. You don't gain a thing by skipping warmups, yo.

[Lumberjack5.0]

Not sure what's up w/ AF these days but half my posts seem to go through twice even though I click once. Oy.

[Big Sky Guy]

Good work in here!

I will x2 what LJ is saying. Nice simple warmup. Your body will appreciate it when your 40 YO!

[matt1990]

Good work in here!

I will x2 what LJ is saying. Nice simple warmup. Your body will appreciate it when your 40 YO!

Thanks BSG! I will definitely take the advice given to heart and make an immediate change in my routine to incorporate solid warm ups!


I just wanna chime in with a quick two pennies: I see that you often mention that you don't warm up, and you go straight to business. Frankly, this is not a good thing, my friend.

I strongly recommend that, at a minimum, you do at least one light set @ a light weight (and I mean really light -- for example, I use a set of 20 with the bar for bench), and some sort of mobility work (again using bench as the example, I do windmills with a 10lb plate, 10 circles forward and 10 circles backward) before you even touch a challenging weight.

This will help you stay healthy in the gym. You don't gain a thing by skipping warmups, yo.

LJ, as always thank you for being straight up honest and not afraid to chime in some sound words of wisdom when training. It's highly appreciated and will be making those changes, but I have a quick question. For warm ups, what would you suggest for mobility work for Dead lifts, Squats, and Bench??? Besides the obvious lighter set warm ups and working your way up the scale.

Thank you again for everyone's input and I do take it to heart. I hope that the advice would continue to flow!!

---------

March 25, 2011

No weights.

Cardio:
Elliptical - 60 minutes
Calories: 647
Goal: I MADE IT THE HOUR!!

Step one of many! But dag nabit I got-r-done!

Matt~

[IliekFude]

Nice work dude, plenty of volume in there and looks like yr progressin nice n even. well rounded work to, plenty of posterior n lowerbody stuff mixed in.
keep it up guy, lets get jakt up son!
sry if i missed it, but werent you training for mma or something as well that was eating up alot of yr cardio? still doin that, what was it or am i totally off there?

[matt1990]

Did it last year FUDE, but I was doing Kenpo classes for a well and called it good because of school, work, and ministry taking a majority of my time. So, I just started lifting again, because I love it and its something I can fit into an already packed schedule!

[Lumberjack5.0]

LJ, as always thank you for being straight up honest and not afraid to chime in some sound words of wisdom when training. It's highly appreciated and will be making those changes, but I have a quick question. For warm ups, what would you suggest for mobility work for Dead lifts, Squats, and Bench??? Besides the obvious lighter set warm ups and working your way up the scale.


I confess that I leave a lot of stuff that I do out of my log; I tend to hit the high points only. But the warmups and whatnot are invaluable in terms of longevity in the weightroom.

First off, I always start any session wearing a sweatshirt. Until I'm literally sweating, it stays on. Warm muscles are pliant muscles, and pliant muscles are resistant to injury.

I have a standard warmup sequence for any day that involves lower-body work -- 15 fast-paced squats with an unloaded bar, followed without rest by 15 fast-paced GMs with the bar, followed by 15 fast-paced OHPs with the bar. By fast-paced I don't mean exaggeratedly, silly fast; the goal is just to get the blood flowing and quite literally to make me warmer.

Then, let's say the day's target on squats is a top set of 365x5. The progression would prob look like this:
135x8, 185x5, 225x3, 275x3, 315x3. 365x5

So as you can see, there's plenty of prep on the way to the end weight. Perhaps all those sets aren't totally necessary, but IMHO the warmup stuff is ABSOLUTELY necessary. I'll say it again -- warm muscles are pliant muscles, and pliant muscles are resistant to injury.

[Lumberjack5.0]

BTW I didn't address mobility at all in that post -- just warmups. But IMHO foam-rolling PWO, along with stretching is prob enough unless you have specific deficiencies. I do windmills prior to benching b/c the human shoulder joint is prob the worst joint nature gave us humans. IMHO windmills (done forward and backward) are a really good way to warm up the entire shoulder cuff.

[IliekFude]

the warmup shirt is a must for anyone with a beat up upper body. i bundle the f up on bench day lol..
seriously tho, good simple advice right thur

[Lumberjack5.0]

If you aren't sweating before you get to your work sets, you're doin' it wrong :grin:

[IliekFude]

Shitchyeah..
I sweat startn when i try n get off the couch and im rockin a full lather by the time i walk out the front door headn to the gym brotha!

[matt1990]

I confess that I leave a lot of stuff that I do out of my log; I tend to hit the high points only. But the warmups and whatnot are invaluable in terms of longevity in the weightroom.

First off, I always start any session wearing a sweatshirt. Until I'm literally sweating, it stays on. Warm muscles are pliant muscles, and pliant muscles are resistant to injury.

I have a standard warmup sequence for any day that involves lower-body work -- 15 fast-paced squats with an unloaded bar, followed without rest by 15 fast-paced GMs with the bar, followed by 15 fast-paced OHPs with the bar. By fast-paced I don't mean exaggeratedly, silly fast; the goal is just to get the blood flowing and quite literally to make me warmer.

Then, let's say the day's target on squats is a top set of 365x5. The progression would prob look like this:
135x8, 185x5, 225x3, 275x3, 315x3. 365x5

So as you can see, there's plenty of prep on the way to the end weight. Perhaps all those sets aren't totally necessary, but IMHO the warmup stuff is ABSOLUTELY necessary. I'll say it again -- warm muscles are pliant muscles, and pliant muscles are resistant to injury.


BTW I didn't address mobility at all in that post -- just warmups. But IMHO foam-rolling PWO, along with stretching is prob enough unless you have specific deficiencies. I do windmills prior to benching b/c the human shoulder joint is prob the worst joint nature gave us humans. IMHO windmills (done forward and backward) are a really good way to warm up the entire shoulder cuff.

Solid stuff and thank you! My normal Gym wear is under armor and a hoodie for upper body, then some light pants on bottom. So when I do cardio, I'm drenched XD Only way to sexy all year round hah!


the warmup shirt is a must for anyone with a beat up upper body. i bundle the f up on bench day lol..
seriously tho, good simple advice right thur

Dude, I want a picture a of that, because last I checked you were sitting at like 260 or something and yoked like a joe bro. I bet your one fluffy dude walkin around the gym Fude! love yeah bro! hahah!


If you aren't sweating before you get to your work sets, you're doin' it wrong :grin:

I try to get that sweat going man!



Matt~

[IliekFude]

286 son!
ya i look michelin man esque lol

[matt1990]

Dude where is my picture! XD

Matt~

[matt1990]

Hey guys,


Next week is my deload or off week, and I'm re-writing my template for the month. I was hoping that you folks could provide some suggestions of your favorite variations of bench, dead lift, and squats. In addition to some of your favorite accessory work that you enjoy doing for each of those lifts. Please let me know if there is anything that you would like to see added in my log in future reference!

Thank you again for following my log, and being active contributors my journey!


Matt~

[IliekFude]

there in my log bud. click the attachment icon outside my log in the list.

n ill get back to ya in detail on the other questions you asked for.

[Curious George]

I might have some suggestions in the next couple days Matt. Gimme a day or so.

[matt1990]

Thank you both for taking time to sit and think of suggestions! Well appreciated guys!

Random post and thought moment:

I'm in my first year college and currently majoring in Psychology. I've been thinking a lot this last week about long term career options and progression, wages, and time/finances spent pursuing this line of work. Frankly, it doesn't seem worth it. I have 2 friends pursuing their Master Degree's and the work their investing/time to make barely anything after they graduate is just astonishing. I mean, I know professors who are the Private University here, and I've discussed career options with them, salary, etc.. and its like all for not. It's one of those jobs where your really not in it for the finances, but for the reward of helping people.

I worked over the summer with Youth Dynamics here in Helena, and with places like those I understand why people get there own practices, I mean thats where you really can help someone, because most institutions it seems like you can't between all the politics, lack of people who care, and other things going on. Sorry, random off subject tangent, but anyways, I've been considering transferring school and pursuing 1 of 2 original dreams I've had. One, was to pursue a degree in Project Management (Would require a Master's) and the other has been Radiology, both rewarding and fairly descent/secure career that I don't think you could go wrong in.

My one and only for sure thought, is that I don't want to be going into my second year of college with no degree path lined up and spending tons of money just to sit in school and raise my debt.

Random thought of the evening hah.

Matt~

[matt1990]

What are your opinions of incorporating speed work on my Max effort days? I really don't have the time right now to lift passed 3 days, because of school, but I wanted to start incorporating some speed work with my ME squat days.

Just was curious some thoughts on that.


Matt~

[Lumberjack5.0]

I don't think speed work will do you much good at this point. Further, speed days and ME days should be separate. KISS theory till you get the weights a tad higher IMHO.

So what exactly are you trying to do here? Can't tell you how to get there if we don't know where "there" is.

[BiggT]

Matt, a lot of people will disagree with me here, and that's fine, but I always liked you and I think you're a genuinely good-hearted person with a bright future, and I want to give you some advice. Change majors and do it next semester, lol. Look, you can ALWAYS help people, you can always donate time and money, you can always volunteer, you can always give back, no matter what you do, you can make someone's life better. That said, making a full-time career out of helping with no regard to financial compensation won't pay your bills, it won't feed your family, and it won't do anything for you but allow you to scrape by pay check to pay check, and then if your car needs tires you either have to charge it or your fucked.

I finished my undergrad degree in 2001 . . . B.A. in Socioloy and Criminal Justice. I spent 5 years counseling juvenile delinquents. Cool job, but I'd never to be able to take care of myself, much less a family. I went to law school and finished in 2009, and have been practicing about 2 years and it was the best decision I've ever made. I make a point to do pro bono work . . . that's my way of helping others and giving back. I'll also represent juveniles pro bono and others who can't afford a lawyer. On the same token, I make more money in a week than I did in 2 months at my old career. Money is NOT everything, but comfort and peace of mind are, trust me.

You can do for others and help out of the goodness of your heart no matter what, but don't ever choose a career to help others with zero regard for compensation because it won't feed you and it won't provide for your loved ones. You can always help others, my advice is help others on your own time and go to work to be a provider.

If you want to do law school, then it doesn't matter what your major is, but I'd still advise a solid "fall-back" major like accounting, engineering, etc. that puts you in a good position if grad/professional school don't pan out. Start thinking not only about what you like, but about what you can see yourself doing that allows you to earn a good living. Like I said, I like you. You seem bright, capable, and like you'll make a good family man. I wouldn't want to see you spend 4 years in college, rack up 40k in debt, then land a job that will never pay you more than 30 or 40k a year. I'd rather see you become a radiologist, then volunteer some of your spare time at a free clinic, than I would see you become a social worker at the free clinic full-time for a whopping $13 dollars an hour.

Also, don't take on a career because of a pension. I love when someone says something to the effect of "the pay sucks, but I can retire in 20 years at 95% of my salary." The way I see it, 95% of total shit is still total shit.

Some people may take offense to what I told you . . . I stand by it with all my heart. You're in a position to make some life-altering decisions, I want you to do what is best for you and yours long-term.

As far as training, keep it simple. I wouldn't worry about max effort work and speed work. Get good in a 3-6 rep range on compound lifts and you'll see big changes. I'd bench once a week, overhead once, deadlift once, row once, and squat twice.

[matt1990]

Matt, a lot of people will disagree with me here, and that's fine, but I always liked you and I think you're a genuinely good-hearted person with a bright future, and I want to give you some advice. Change majors and do it next semester, lol. Look, you can ALWAYS help people, you can always donate time and money, you can always volunteer, you can always give back, no matter what you do, you can make someone's life better. That said, making a full-time career out of helping with no regard to financial compensation won't pay your bills, it won't feed your family, and it won't do anything for you but allow you to scrape by pay check to pay check, and then if your car needs tires you either have to charge it or your fucked.

I finished my undergrad degree in 2001 . . . B.A. in Socioloy and Criminal Justice. I spent 5 years counseling juvenile delinquents. Cool job, but I'd never to be able to take care of myself, much less a family. I went to law school and finished in 2009, and have been practicing about 2 years and it was the best decision I've ever made. I make a point to do pro bono work . . . that's my way of helping others and giving back. I'll also represent juveniles pro bono and others who can't afford a lawyer. On the same token, I make more money in a week than I did in 2 months at my old career. Money is NOT everything, but comfort and peace of mind are, trust me.

You can do for others and help out of the goodness of your heart no matter what, but don't ever choose a career to help others with zero regard for compensation because it won't feed you and it won't provide for your loved ones. You can always help others, my advice is help others on your own time and go to work to be a provider.

If you want to do law school, then it doesn't matter what your major is, but I'd still advise a solid "fall-back" major like accounting, engineering, etc. that puts you in a good position if grad/professional school don't pan out. Start thinking not only about what you like, but about what you can see yourself doing that allows you to earn a good living. Like I said, I like you. You seem bright, capable, and like you'll make a good family man. I wouldn't want to see you spend 4 years in college, rack up 40k in debt, then land a job that will never pay you more than 30 or 40k a year. I'd rather see you become a radiologist, then volunteer some of your spare time at a free clinic, than I would see you become a social worker at the free clinic full-time for a whopping $13 dollars an hour.

Also, don't take on a career because of a pension. I love when someone says something to the effect of "the pay sucks, but I can retire in 20 years at 95% of my salary." The way I see it, 95% of total shit is still total shit.

Some people may take offense to what I told you . . . I stand by it with all my heart. You're in a position to make some life-altering decisions, I want you to do what is best for you and yours long-term.

As far as training, keep it simple. I wouldn't worry about max effort work and speed work. Get good in a 3-6 rep range on compound lifts and you'll see big changes. I'd bench once a week, overhead once, deadlift once, row once, and squat twice.

I have to say this would be one of the reasons I have loved the AF Boards. You do develop real friendships and relationships with the people that you interact with, although that can become difficult at times due to distance.I thank you for your you input.

I'm definitely still giving this some more thought and I do have till the end of the school year to make my official decision and I'll be talking to some folks over at the school I'm looking at transferring to next week.



I don't think speed work will do you much good at this point. Further, speed days and ME days should be separate. KISS theory till you get the weights a tad higher IMHO.

So what exactly are you trying to do here? Can't tell you how to get there if we don't know where "there" is.

Band camp bro! Which way is the correct direction? Lol!

[matt1990]

Mar. 30, 2011 - Wave A - Bench

Warm up - Took this to heart from you folks at AF
RCC
Shoulder Complex
Upper-body Dynamic Stretching

Barbell Flat Bench
Warm Up
10xbar
7x75
6x95
Working Sets
5x115
5x135
7x155

Pin Presses - Done in a rack!
3x135
3x150
3x165
2x180
2x195
- Called it Good!
- Pins were set right below my sticking point

One Arm Rows/Overhead Tricep Ext
10x50
10x60
10x70

Final Thoughts:

I took 6 days off and didn't feel like I needed to take a 7th lol. I know its late in the week, but the first two days at school were pretty heavily filled with fairly lengthy assignments and thus came to a later in the week workout. All is well though, had an awesome night benching and kickin butt!!!

I'm thinking of maybe working into a four day split that focuses on the core lifts, then maybe 2 additional lifts and call it good. It's becoming tough to time management, with the gym, work, school, and ministry. But, I'll get r done some how!

On the flip-side, I may switch over and start working at the gym I workout at and that would be epically awesome!

Matt~

[matt1990]

Mar. 31, 2011 - Dead Lifts

Warm Up
Lower-Body Dynamic Stretching
Reverse Hypers
Alternating Curls

Hang Clean/Push Press
5x75
5x95
5x115
2x3x135
1x5 - Push Press only.. This was a bummer, not sure why I couldn't clean it?

Rom. Deads
Warm Up
5x115
5x150
5x185
Working Sets
5x215
5x245
6x275 - Miscounted reps lol, had more in me though.

Smith Machine Calf-Raises
20x1 plate
20x2 plates
20x3 plates

Cardio
Elliptical
Time: 30 Minutes
Calories: 367

Final Thoughts:

Was an alright night. Got a little depressed for some weird reason tonight right before I started to dead lift and I'm not sure why? Was rather weird, and i didn't even want to lift after that, but I pushed through, got it off my mind, and lifted away!



Matt~

[matt1990]

April 4, 2011 - Benching it up!

Warm Up
Upper Body Dynamic Stretching
RCC
Shoulder Complex

Barbell Bench Press
Warm Up
10xBar
7x95
6x115
5x135
Working Sets
3x145
3x160
6x170 - Whats up!

Notation! I know that it only calls for three reps, but on my last rep I always try to see how many reps I can do. I really don't think it is such a bad idea, because I have seen such gain from that method of training.

Pendlay Row
5x75
5x95
5x115
5x135
5x155 - Was a tad difficult and form was eh.

Over-Head Tricep Ext.
10x50
10x60
10x70
- I've been at the 70 pound range for a while and I can do more then that, but it seems like every time I go higher, even using 75 as an example, there is this little uncomfortable strain on my triceps, but I don't feel that strain when I do 70's? What the junk Batman?

HS Iso-Lateral Decline Press
3x8x2 plates on each side.

Final Thoughts:

Awesome work out, now time to bust out final papers... GO GO GO!

Matt~

[matt1990]

Hey guys!!!

Just wanted to give an update and some highlights from last week. I pulled 290x8 reps; benched 170 for 6; and have a solid starting place for both my row and push press at 150 for 3-5 reps! I know this is not heavily detailed and is a rather lame entry, but its been hellaciously busy this last week and is not looking at becoming any less hetic for the next 3 weeks that finals are going on in college.

In addition, I have been doing some hardcore prayer into what I would like to do as far as a career and weighing the options. I know one thing for sure and i do hope to become an ordained Pastor with in my church at some point but that is some years off from happening, but i also realize I want a way to provide for my family and be able to contribute to ministries financially. Thus, I'm looking at acquiring my Bachelors degree in Professional and Technical Communications with an emphasis in Public Relations! After I acquire my Bachelors I do plan to attend seminary online through Reformed Theological Seminary in an effort gain my Masters in Theology/Christian Studies.

I hope everyone is doing well and is awesomely blessed!!

Matt~

[AWR]

Are you using wendler's 5/3/1 programing?

[matt1990]

For the most part lol. I say that because my last I always just try to bust out reps with a challenging weight and its been working awesome for me.

[IliekFude]

hey matt, hope ya dont mind my asking - incase youve already covered it somewhere - but im curious as to what specifically kinda rang the bell in you and really made you feel religion was your calling and worth your lifes dedication?
lifting looks good in here dude, keep it up.

[matt1990]

hey matt, hope ya dont mind my asking - incase youve already covered it somewhere - but im curious as to what specifically kinda rang the bell in you and really made you feel religion was your calling and worth your lifes dedication?
lifting looks good in here dude, keep it up.

The idea (Now something I know) that our God thought I was (And that we as Humanity) worth coming into human flesh and would die on the cross for the atonement of sin. Who through his sacrifice would present us with the gift of eternal life through acceptance of Jesus Christ mang. That's the long story short, but PM sometime your number if you want and we can talk some more or just message me other questions. My life truly is an open book =)

And just as a reference, I don't mind if anyone asks me questions about faith or why I believe what I do!

Love you guys, Blessings in Abundance,



Matt~

[Hidngod]

Hey, Matt! I see things are going welll in here.
Your overhead Tricep Extensions. Is that with 70 lb dumbells, or with a cable on a stack?
KTS, bro.

[matt1990]

70lb Dumbbell! Its legit!!

[Big Sky Guy]

Thought we lost you there for a minute!

Glad you are getting a solid feel for what you feel called to do. You will do well with a PR degree and Theology.

[matt1990]

Word, BSG!

Definitely has taking me a bit to figure somethings out, but the Lord is awesome and has blessed me with guidance/direction in my life! I'm still a work in progress!!!

As for lifting, last week I had a three day conference and this month is finals, but I am getting into the gym! I had a few highlights, nailed 320 for a few repetitions last week on the deads; repped 185x5 on the bench, which was solid! Last rep on the bench was difficult; then squatted 315 for a few sets of 5 which was solid. Strength is definitely coming back for sure!

I've decided to change it up though and just do a high rep, low weight phase and start getting into my cardio routine again, once things start slowing down with finals and its just me working.

Be blessed guys, PEACE!


Matt~

[IliekFude]

Thats awesome bud, im very happy for you to have found your calling in life so strongly. Its a rare thing for many of us, most - including myself - search far and wide and sometimes never feel they've found it.
Thanks for the answer, ya i basically was just wondering what about Christianity grabbed ya and spoke to you to let you know that it was the religion for you and how you knew you wanted to devote your life to spreading the word.
So thanks for sharing a bit of that with us.
Take care, best of luck with the pursuit of your goals bud you deserve all the success and enlightenment you can find on such a kind and selfless path.




The idea (Now something I know) that our God thought I was (And that we as Humanity) worth coming into human flesh and would die on the cross for the atonement of sin. Who through his sacrifice would present us with the gift of eternal life through acceptance of Jesus Christ mang. That's the long story short, but PM sometime your number if you want and we can talk some more or just message me other questions. My life truly is an open book =)

And just as a reference, I don't mind if anyone asks me questions about faith or why I believe what I do!

Love you guys, Blessings in Abundance,



Matt~

[matt1990]

May 10, 2011 -

Quick Note: Hi guys =)

Warm Up
Upper/Lower Body Dynamic Stretching
Walk on treadmill (Get things groovin again)

Barbell Flat Bench
Warm up
10xBar
7x95
5x115
Working Sets
8x130
8x145
6x160 - No 8 reps =(

Chin Ups
5 reps
7 reps
6 reps
- Not very strong at the lift, but not bad!

Clean/Press - Thinking of Changing to Clean/Front Squat!
6x115
6x115
6x115

Dead Lifts
Warm Ups
5x105
5x145
5x185
Working
2x12x225 - WOW this rocked me!

Final Thoughts:

Well I kind of went off the grid for a little bit and during that time I was finishing up finals for college for this year, which included a few projects, too many papers due in 1 month, and some tests. I was keeping up my cardio though, hitting the track across the street from my house for a few miles each day and getting my cardio on.

I was going to go running this evening, but the lovely Miss Steph said since its finally nice out and neither of us are busy that we should go for a stroll down by the lake. That sounds just awesome to me.

Anyways, How is everyone else doing??



Matt~