Mateos log from TAZ

[SLICK]

figured on using this forum to record my strongman training, in and out of the gym.

as of right now i am 8 weeks out from the BATTLE IN THE DESERT comp in AZ. me and my training partner powerhouse are planning to go down to compete in it october 20th. i've been sick since last week so traing and diet has suffered drasticly. got some medicine last night so i'm taking today off and getting back in the gym tomorrow.

events will be as follows:

Events/Weights.

1. Log Press for reps, clean once.
-under 200 & PFM under 231's - 200 lbs.
-under 231 & PFM over 231's - 230 lbs.
-over 231 - 260 lbs.

2. Firetruck Pull
-20m for all athletes

3. Carry/Flip Medley
-20m each
-under 200 & PFM under 231's - 175 lb. sandbag / 600 tire
-under 231 & PFM over 231's - 225 lb. sandbag / 700 tire
-over 231 - 275 lb. sandbag / 925 tire
-PFM guys will likely carry ~200 lb. hydrant instead of sandbag

4. Deadlift for reps
-under 200 & PFM under 231's - 455 lbs.
-under 231 & PFM over 231's - 525 lbs.
-over 231 - 605 lbs.

5. Stones
-under 200 & PFM under 231's - 200/220/240/280/300/340
-under 231 & PFM over 231's - 220/240/280/300/340/365
-over 231 - 240/280/300/340/365/410

*Alternate Event for Truck Pull*

Super Farmers Walk
-20m w/ turn
-under 200 & PFM under 231's - 245 lbs.
-under 231 & PFM over 231's - 285 lbs.
-over 231 - 325 lbs.

i will be competing as a heavyweight and powerhouse will be in the lightweight division. as you can see i have alot of work to do in 8 weeks time.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#2 08-28-2007, 11:52 AM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

i will be running 2 short cycles of pheraplex. starting this week, 3 weeks on 3 weeks off then 2 weeks on. will run nolvadex during the 3 week break inbetween and after the 2 week run. will still run all my support supps as i did in my sd cycle.

running a protocol like this due to me thinking waiting to run the pp 3 weeks before the comp wouldn't benefit me as well as doing it this way. and also with me running the sd 6 weeks long, i just felt that after 3weeks the gains sort of leveled out. i ran my previous pp cycles this way (3 weeks on 3weeks off 3weeks on) before and liked how it worked for me.

let me know what you guys think of doing it this way. will be back in the gym tomorrow and i can't wait to start moving the weight again and keeping it in this log.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#3 08-29-2007, 09:14 AM
SLICK
Administrator Join Date: May 2005
Posts: 1,570






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

Lookin good Mateo! Keep it up!
__________________

"IT'S TIME TO GET BIG!"


SLICK
View Public Profile
Send a private message to SLICK
Send email to SLICK
Visit SLICK's homepage!
Find all posts by SLICK
Add SLICK to Your Buddy List

#4 08-29-2007, 01:38 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

leg day: (heavy) 8/29/07

Squat:
135-5 reps (warm up)
225-5 reps (belt on for remaining sets)
275-5 reps
315-5 reps
365-5 reps
385-3 reps (pr for reps)
405-5 reps (pr for both)
455-2 reps (MY NEW PERSONAL RECORD) HELLA YEAH!!!!!

front squats:
135-8 reps
135-8 reps
first time doing these. liked them but hard on my lower back without my belt and after those heavy squats. will work on them.

45 degree hyperextension:
BW-8 reps
25 lb plate-8 reps
25 lb plate-8 reps
these are done for the hamys. you bend down at the hips and before you drive your upper body up, you drive your knees into the pad and then come up. pushing with your toes and driving your knees into the pad really puts all the stress on your hamys. damn good lift.

this workout was hard for me to understand. with me being sick for the past week and the diet being way off, i have no idea how i put up that much weight on squat. all of that and i didn't get to bed till 1:30 last night and had to wake up at 7 this morning for class. the only way i can explain it is either i really needed to week off or the pheraplex is already kicking in but i doubt it being only day 3. i don't know we'll see how my other workouts go. heavy upperbody day on friday.

on a side note, i found out that this sunday there is a motorcycle rally in a city 10 minutes from where i live and they are having a strongman comp at it.

events:
farmers walk
rock carry
truck pull
keg toss
tire flip
hooters press (interesting to see this one)

probably will go compete because it will only be $25 entry fee being i go to the gym i go to.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#5 08-30-2007, 01:13 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

8/30/07 off day:

last night my legs were on fire. i always find it hard to fall asleep after a heavy leg workout. also my joints were taxed from the heavy weight. iced my knees before bed which i will be doing quite often being my knees feel fine today.

surprisingly my legs aren't as sore as i thought they would be. i mean when you blow your old max effort lift away by 70 lbs you would think you would be hella sore. i'm telling you i just don't understand it. i will say my hamys are sore. i'm going to suggest to anyone with weaker hamys to try those 45 degree hyperextensions. let me know if anyone needs more description.

heavy upper body day tomorrow. probably won't do a max effort totally with that motorcycle rally strongman being on sunday.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#6 08-31-2007, 03:42 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

upper body (light day) 8/31/07

log press: (12" log, 90 lbs by itself)
90-5 reps (warm up)
90-5 reps (warm up)
110-5 reps (warm up)
130-2 reps
130-2 reps
130-2 reps
130-2 reps
130-2 reps
last five sets i worked for speed of my chest. rested maybe 15 seconds between those five sets. log work on light day will be used for speed work.

single arm db side laterals: (90 degree bend in my elbow.)
40-12 reps

incline bench db rear lat raises:
40-12 reps
40-12 reps
need work on my form for these. tried to concentrate on keeping my elbows out.

2" bar close grip bench:
135-12 reps
155-12 reps
these hurt my wrists. probably because i would let my wrists bend back on the negative part of the rep and then corrected it on the positive portion of the rep. hurts the wrist doing it this way but it really makes my triceps work.

tate presses:
30 lb db's-15 reps (which was failure)
here is a link on what these look like. its the third example down. i do them the same as in the picture except i keep myarms together throughout the whole rep. feel it in my triceps more.
Bodybuilding.com - Exercise Guides Database. nMuscle=Triceps&Equip=&Isolation=&order=Name

pull-ups:
BW-10 reps
BW-10 reps
BW-10 reps
my right lat is doing most of the work on these. this always happens to me on pull-ups so i need to concentrate more on these. also i had to pump my legs up on the last few reps of set 2 and 3.

Db shrugs:
100's-15 reps
120's-15 reps

good overall workout. triceps were f#ckin pumped today.

--------------------------------------------------------------------------------
Last edited by mateo112 : 08-31-2007 at 03:44 PM.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#7 09-02-2007, 09:40 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

9/2/07 event day:
Thunder in the Rockies motorcycle rally strongman.

big motorcycle rally this weekend and they had a strongman so why the hell not. i have to say the guys that put it on had no clue what was going on. the events were light and the weight classes were created after everyone already entered and it was just put on shitty. now that we got that vent out of the way, here are the events and how i did as well as i can remember.

hooters press:
135 each side-24 reps
an incline hammer press machine was used to do this and they had a hooter girl stand on each side and then we would press it for as many reps as possible. funny thing is my girlfriend just got hired at hooters and she ended up being one of the girls. that means there was 135lbs per side. i have to say i thought i would not get too many up but it was alot easier then expected.

farmers walk:
210 per hand-26 seconds (70 feet down, 70 feet back) 1 inch grips(boo on that)

keg toss:
3 attempts- 26 feet was my best (stood sideways and heaved it like i was swinging a bat or golf club)

rock carry:
180lb, 200lb-22 seconds(50 feet down 50 feet back with each rock)

tire flip:
300-400lb tire-23 seconds (50-60 feet)

car pull:
acura TL-26 seconds (100 feet)
they nailed down a cement parking spot stopper i guess you could call it into the dirt(yes all the comp was inside a rodeo arena on dirt) that we would use as an anchor for our feet and pulled the car with a rope hand over hand.

took second in the heavyweight class. guy who took it weight 290 so i thought i did well. me and the big guy were tied after all the events so the tie breaker was a shoulder static hold. they rigged up two 18 packs of beer with handles and we had to hold one in each hand out to our sides with our arms straight. they were 15 lbs a piece and it was a head to head deal so we went at the same time. held them for a little over a minute but the other guy could have held it for days from what i was told. it was fun though and i just looked at it as an event training day. got a t-shirt, a medal(yippee), and a 100 or so dollars worth of food gift certificates. so for only 25$ entry it wasn't a total lose.

back in the gym tomorrow for a heavy upper body day.
20 views

--------------------------------------------------------------------------------
Last edited by mateo112 : 09-02-2007 at 09:42 PM.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#8 09-03-2007, 05:55 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

upper body day (heavy) 9/3/07

log press:
90x6 reps (warm up)
110x5 reps (warm up)
140x5 reps
160x3 reps
190x5 reps (pr for reps)
210x0 reps cleaned it, couldn't press it. BOO ON THAT!!!!!

standing single arm db shoulder presses:
80lb db-3 reps each arm
90lb db-3 reps each arm
90lb db 3 reps for right arm, only 2 for left.
do these using my legs,(bending knees thrusting up with legs to get the weight moving) more control and strength with my right arm. will work on left arm.

single arm side db lateral raises (L bend at the elbow)
50lb db-10 reps per arm

incline bench rear delt db raises:
30lb db's-12 reps
30lb db's-12 reps
dropped the weight on these so my form wouldn't suffer. i did feel these a bit more in my rear delts but i still have alot of room for improvment on these.

2" bar close grip bench:
175x8 reps, too heavy
155x12 reps, had to let out the battle cry to finish these

tate presses:
40lb db's-8 reps
40lb db's-10 reps (pr for weight and reps)

pull ups:
3 sets of 10 reps with BW
still had trouble keeping the stress on both lats (right lat is doing most of the work) any suggestions fellas?????

shrugs:
120lb db's-15 reps (standing)
90lb db's-10 reps (did this set sitting on a bench, alternating each trap)

real good workout. it was good cardio work due to me getting to the gym at 2:30 and them closing at 4 for labor's day. i was sweating like a pig and breathing hard like a fat kid. will start to do sprints in a week or two for cardio cause we all know the mateo needs it. lol.

off day tomorrow.
24 views

--------------------------------------------------------------------------------
Last edited by mateo112 : 09-03-2007 at 05:58 PM.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#9 09-05-2007, 04:53 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

leg day: (heavy) 9/5/07

squat:
135x5 reps (warm up)
225x5 reps (warm up)
315x5 reps (warm up) belt on here and for the rest of the sets
405x5 reps
455x2 reps
455x1 rep
425x2 reps

good mornings:
135x8 reps
225x8 reps

45 degree hyperextension: (for the hamy's)
BWx 12 reps
25lb x12 reps
25lb x12 reps

hammer strength chest press: threw in this one chest exercise due to me not having any other time for chest work.
1 plate each side x20 reps
2 plates each side x20 reps
2 plates each side x20 reps

GRIP WORK:
2" bar reverse curls:
55x12 reps
55x12 reps

fingertip hold: alternating hands
2# 10lb plates-left hand 45 sec/right 45 sec
2# 10lb plates-left hand 60 sec/right 55 sec
put 2 10lb plates together with the smooth solid side out and squeezed them together and held for as long as possible.

End of BB wrist curled hold:
50lbs- left hand 60 sec/right 60 sec
50lbs- left hand 55 sec/right 60 sec
put 50lbs on the side i was holding onto and put the other end of the BB up on the rack a few feet higher then the side i was holding onto. curled my wrist and held it in that postition as long as i could.

i just threw these exercises together due to me not having the grip strength equipment i have in my home town gym. worked out pretty well.

off day tomorrow
39 views

--------------------------------------------------------------------------------
Last edited by mateo112 : 09-05-2007 at 04:57 PM.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#10 09-06-2007, 12:39 PM
powerhouse33
TAZ VIP Join Date: Jun 2007
Posts: 18





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

I can tell that you really miss the rolling thunder a lot. Don't worry when you come back home i will show you how its done since you won't be able to work with it.
Maybe the next time we do it you will be trying to hold it longer then me instead of it being the other way around lol. haha.

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

[SLICK]

09-06-2007, 02:36 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

Quote:
Originally Posted by powerhouse33
I can tell that you really miss the rolling thunder a lot. Don't worry when you come back home i will show you how its done since you won't be able to work with it.
Maybe the next time we do it you will be trying to hold it longer then me instead of it being the other way around lol. haha.


c'mon bro. we both know i'm the rolling thunder king. 35 seconds i seen you held it in your log, thats pathetic.

call me when you start to do some real time.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#12 09-07-2007, 02:24 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

upper body: (speed day) 9/7/07

log press: tied your reguler fitness bands around a plate on the ground and then put the other end around the end of the log. (closest thing i could get to what powerhouse is doing without me back at home)
90x5 reps (warm up)
90x5 reps (warm up) bands on from here on out
110x5 reps (warm up)
140x2 reps
140x2 reps
140x2 reps
140x2 reps

standing single arm shoulder press:
**superset** with
kettlebell presses: (alternating)
Db 80x5 reps per arm, KB 35x5 reps per arm
Db 80x5 reps per arm, KB 35x5 reps per arm

incline bench rear delt db row: elbows out, away from body
30's x12 reps
30's x12 reps

bar to forehead upper lat pulldowns: kept elbows out and tried to hit my forehead with every rep. (had to have someone hold me down due to me leaning back and putting my feet up on the machine. this gives the angle to focus on the upper back)
240x12 reps
240x12 reps

single arm high cable rows: started with palm out up top and twisted pinky side of hand downward.
150x10 reps per arm
bi's were on fire so i only did one set.

cable pressdowns:
200x12 reps
200x10 reps
used a long and heavy lat pulldown bar so the weight isn't a true 200 (damn) but it worked my tir's like no other.

deep lying db tricep ext: all the way down and all the way up. sort of like these except with db's and all the way to the top.
Bodybuilding.com - PAGE NOT FOUND! 404 Error.
30's x10 reps
30's x10 reps
wow tri's were pumped as a mutha

alternating narrow db curls: (standing)
40's x8 reps
40's x10 reps
had to do some curls for the girls.

i'm liking the blast cycle i just got. this was my second workout i did on it and the energy is there. the pump is there also like no other. XL shirts aren't fitting so comfortably anymore (hell yeah) XXL here i come.
weight is crusing right at 252. BF% well we won't talk about that. lol.

event day tomorrow morning.
54 views


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#13 09-08-2007, 07:26 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

event day: 9/8/07

farmers walk:
120 per hand-70ft down 70ft back (2" handles)
120 per hand-70ft down 70ft back (2" handles)
170 per hand-70ft down 70ft back (2" handles)
210 per hand-70ft down 70ft back (2" handles) dropped once
210 per hand-70ft down 70ft back (2" handles) dropped once
210 per hand-70ft down 70ft back (1" handles) dropped once

yoke walk:
300-100 ft
300-100 ft
300-100 ft

atlas stones:
200-3 picks (picked a foot off the ground then dropped while standing on 4 inch cender blocks)
220-3 picks (picked a foot off the ground then dropped while standing on 4 inch cender blocks)
200-3 lifts to 52" platform
220-3 lifts to 52" platform
260-2 lifts to 52" platform (PR for height with 260)

tire flip: 1100lbs-1200lbs
1 flip
1 flip
1 flip
2 flips
2 flips
1 flip

picked up 2 1000lb plus tires today so i had to flip them a few times with them being new to me. ( i shouldn't have flipped them any but i couldn't resist. i'll be paying for this tonight and tomorrow. bitch)

lower body speed day tomorrow
61 views

--------------------------------------------------------------------------------
Last edited by mateo112 : 09-08-2007 at 07:37 PM.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#14 09-09-2007, 07:25 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

lower body speed day: 9/9/07

Squat: put powerlifting chains on each side.(weighed at least 50lbs a piece)
bar and chains x8 reps (warm up)
bar and chains x8 reps (warm up)
135 & chains x5 reps
225 & chains x5 reps
225 & chains x5 reps
225 & chains x5 reps
225 & chains x5 reps

seated calf raises:
150x20 reps
150x20 reps

didn't do much of anything today as far as the workout went due to me doing so much yesterday with events. a buddy lent me his powerlifting chains and i about got a boner, (i know, i was that excited) so i will be using these on my speed days from now on. these make it fun to workout, plus all the gym goers look at you like you're a crazy man (i love it, HA).

heavy upper body tomorrow
67 views


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#15 09-10-2007, 10:20 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

upper body: (heavy) 9/10/07

axle press: (2" bar)
125x5 reps (warm up)
125x5 reps (warm up)
185x3 reps
ran out of glucosamin a few days ago and i could tell by the way my wrists hurt on these. stopped these and did BB

BB push press:
185x3 reps
205x1 rep
just didn't feel in the zone today. wrists hurt like no other so i said f#ck it.

one arm standing db press:
**superset**
kettlebell press:
80x5 reps *SS* 35x5 reps
80x5 reps *SS* 35x5 reps

incline bench rear delt db rows:
35x12 reps
35x12 reps

2" bar close grip bench: (used chains on all sets)
125x8 reps (chains)
145x8 reps (chains)
165x8 reps (chains)

db overhead ext:
**superset**
single arm db overhead ext:
**superset**
cable pushdowns
90x10 reps
30x10 reps
200x10reps

bar to forehead upper lat pulldowns:
240x9 reps
240x9 reps
had a better spot on these today to hold me down so i felt it alot more.

alternating narrow db curls: (standing)
40's x8 reps
40's x8 reps

off day tomorrow
74 views


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#16 09-12-2007, 06:14 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

lower body: (heavy) 9/12/07

squat:
135x5, 225x3, 315x3 (warm up)
405x3 reps
405x3 reps
405x3 reps
405x3 reps

deadlift:
135x5, 225x3, 315x3 (warm up)
405x3 reps
405x3 reps
475x1 rep (ties pr)
500x1 rep **NEW PR**

hammer chest press:
1 plate each side-30 reps
2 plates each side-15 reps
3 plates each side-10 reps
4 plates each side-5 reps

45 degree hyper ext: (for the hamy's)
BW-12 reps
25 plate-12 reps
25 plate-10 reps (quality over quantitiy here)

GRIP WORK:

2"bar reverse curls:
65x4 reps
45x12 reps
45x12 reps

2" single handles db static holds:
140's-40 secs
140's-35 secs
140's-35 secs
curled my wrist and held it there to isolate forearms. the 2" handles have a chain connected to them and then the chains connect to hooks that hold the db's at the bottom of the chains. the db's come off the ground obly a few inchs. i do this so i'm able to use the 2" handles.

2# 10lbs plates hold:
left-40 secs/ right-60 secs

forearms were on fire after grip work today. it was hard to write it down in my notebook.

off day tomorrow
79 views


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#17 09-14-2007, 04:05 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

upper body: (speed day) 9/14/07

log press: (chains on all sets)
90x5 reps, 90x5 reps, 90x5 reps 90x5 reps (warm up)
110x2 reps ( 130x2 reps
110x2 reps ) 130x2 reps
110x2 reps ( 130x2 reps
110x2 reps ) 130x2 reps
110x2 reps ( 130x2 reps
30 secs rest ) 30 secs rest
inbetween sets ( inbetween sets

BB standing strict press: (no leg drive)
95x12 reps
95x12 reps

side laterals: (L-bend at elbows)
50x12 reps

incline rear delt rows:
40's x12 reps (not to good form, felt more in my traps)

2" bar close grip bench: (used chains on all sets)
80x8 reps
125x8 reps
145x8 reps
165x8 reps
felt real strong on these. ended up using a 2 board to press off of. put it on my chest and came down and started back up once the bar hit it.

tate presses:
40's x10 reps
40's x10 reps

2" bar pulldowns: (just pulled to the middle of the top of my head)
210x12 reps
210x12 reps

upper rope rows: (sat on the floor and kept my elbows up and out)
200+45 plate x8 reps
200+45 plate x8 reps
felt these in my bi's

alternating narrow standing db curls:
50's x8 reps
50's x8 reps

veins where bulging today like no other. i have to say i like it.

events tomorrow if my knee feels better. it started to hurt towards the end of the workout today. my right knee on the inside of it. i hope some ice and rest will do the trick.
85 views


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#18 09-15-2007, 07:34 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

event day: 9/15/07

famrers/sled medley:
120 per hand-100ft down 100ft back, 1" handle (warm up)
210 per hand-100 ft-190lbs+sled weight 25 ft (to heavy took 100lbs off and finished the 75 ft)
210 pr hand-100 ft-90lbs+plus sled weight 100 ft (41 secs)
210 pr hand-100 ft-90lbs+plus sled weight 100 ft (39 secs)

this medley was no joke. the farmers alone was tough but then to jump over and pull the sled immediatly after is f#ckin hard. pulled the sled backwards and i tell you what, my legs felt like jello. it was hard to stay low ableing me to use the legs, will work on this. my conditioning is terrible as far as this event goes. i was on the verge of loosing it more than once this morning, and i hate that feeling.

35lb kettlebell shotput:
5 throws right/5 throws left
5 throws right/5 throws left

600lb+ tire flip:
5 flips
just to mess around a little

yoke:
300lbs-100ft
was gonna try a heavy yoke today but my quads were achy from the sled pull and deadlift this week.


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#19 09-17-2007, 04:20 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

lower body: (deload) 9/17/07

squat:
45x10 (chains and mini bands)
135x10 (with chains)
225x10 (with chains)
225x10 (with chains)
225x10 (with chains)
225x10 (with chains)
225x10 (with chains)
doubled up a mini band and wrapped it around me knees. it trained me to keep my knees out. did this on my last 5 sets.

45 degree hyperextension: (for the hamy's)
BW x10
BW +mini band around neck x12 reps
BW +mini band around neck x12 reps
these last two sets with the mini band really activated my hamy's. felt it the best i have so far using the 45 degree hyper.

seated calf raises:
70x10 (warm up)
150x20
150x20
150x20

i really could have used a reverse hyperextension today. after the 5 sets of 10 with my body weight, my back pumped up like a mutha f#cka. it was real bad for the rest of my workout.

upper body deload tomorrow
101 views
__________________

MATEO'S GOALS BEFORE SUMMER BREAK
SQUAT-650LBS
DEADLIFT-700LBS
BENCH-350LBS
AXLE PRESS-300LBS
12"LOG PRESS-260LBS
POWER CLEAN-315LBS


mateo112
View Public Profile
Send a private message to mateo112
Send email to mateo112
Find all posts by mateo112
Add mateo112 to Your Buddy List

#20 09-18-2007, 06:43 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

upper body: (deload) 9/18/07

mini band shoulder press:
30 secs
30 secs
pressed as fast as i could. what i did is use two bands. one band went from under my left foot and preesed that band with my right hand and the same thing with the other band just opposite.

mini band side laterals:
30 secs
30 secs
same thing here, band under left foot and did the side raises with my right hand. same thing for opposite side.

close grip bench: idiot with the 2" bar moved away and took the 2" bar with him. F#CK
135x8 (with chains)
155x8 " "
155x8 " "

tate press:
35's x15 reps

mini band upper lat pulldowns:
30 secs
30 secs
attached the bands to the top of a smith machine (it is what was open) and walked back till there was good tension in the bands and then started pulling. kept my elbows up and out to activate the rear delts more.

lat pulldowns:
210x12
210x12
pulled the bar just to the middle of the top of my head.

this workout i was not expecting to be as hard as it was. the shoulder presses were real hard to get through. i probably only did 25 secs cause it burned so much. same thing with the rest of the band exercises. using the bands gave me a pump that i don't get when using iron. the blood was flowing today fellas and i'm glad that deload week is over. as far as i know it's over but i'll have to check with powerhouse to make sure. if it is then the rest of this week is off and i'll start next monday with another 3 week cycle.

104 views
__________________

MATEO'S GOALS BEFORE SUMMER BREAK
SQUAT-650LBS
DEADLIFT-700LBS
BENCH-350LBS
AXLE PRESS-300LBS
12"LOG PRESS-260LBS
POWER CLEAN-315LBS

[SLICK]

09-20-2007, 06:55 PM
mateo112
TAZ VIP Join Date: Oct 2006
Posts: 201





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

upper body: (deload) 9/20/07

mini band shoulder press:
30 secs
30 secs

mini band side laterals: (90 degree bend at the elbow)
30 secs
30 secs

mini band upper lat rows:
30 secs
30 secs

cable pressdowns:
150x15
200x10 real tough

lying db behind head ext:
25's x12
25's x12
Bodybuilding.com - PAGE NOT FOUND! 404 Error.
my tri's where pump so much they were hurting like a mutha f#cka. had to chill for a minute or two to let the burn go down.

lat pulldowns: (pulled to the middle of the top of my head)
210x12 super wide grip
210x12 same grip

v-grip pulldowns:
180x12
180x10
my bi's did most of the work on these. i can't ever get away from this.
any suggestions???????

mini band curls:
30 secs (one arm at a time)
30 secs
wow, these did me good on the bi's. skin damn near ripped.

ended up getting a job at old chicago as a cook/bus boy so i don't know when i will do events this week. probably try to go mid saturday if i'm not too tired. we'll see.

110 views
__________________

MATEO'S GOALS BEFORE SUMMER BREAK
SQUAT-650LBS
DEADLIFT-700LBS
BENCH-350LBS
AXLE PRESS-300LBS
12"LOG PRESS-260LBS
POWER CLEAN-315LBS