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PowerManDL
09-03-2005, 09:57 AM
Not sure how frequently I'll maintain this, but here it is. It's been almost two years since I've kept a journal here, and I've already got one going over on Lyle's board so I'm not sure if I'll keep it updated regularly or just do a weekly type thing.

Nevertheless, here's the workouts for the past week:

Monday 8/29

HS High Row - 2pps x5, 3pps x5, 4pps x5, 4pps+10x5
BP - 135x8, 185x5, 205x5, 225x5
EZ Curl - 55x20
EZ Skulls - 55x20

Wednesday 8/31

5 minutes on the Arc trainer
3x30s:60s on the bike

Seated Calves - 140 3x5
Standing Calves - Stack x12, 225x20

Thursday 9/1

DL - conventional - 225x5, 315x3, 405x2, 500x5
Military Press - 95x5, 125 5x5
Cable Row - 210 5x5
Cable Curl/Pushdown superset - 80 2x12

Last night, 9/2

Incline Side Raises - 15 2x8
BB Curl - 65x5, 95 2x5
JM Press - 115x5, 135 2x5
Standing Calves - Stack x12 - 315x8 dropset, 225x10, 135x12

I had to miss a few workouts towards the end of last week because of the hurricane, but other than that things are going smooth.

ryuage
09-03-2005, 10:41 AM
whats the weight sitting at?

Kiaran
09-03-2005, 10:46 AM
Right on PM, I look forward to seeing your workouts! Hope everything is okay, you mentioned the Hurricane?

getfit
09-03-2005, 10:47 AM
:spam: :ninja:

PowerManDL
09-03-2005, 11:24 AM
ryu - currently hovering between 215 and 220

Kiaran - yeah, Katrina came through here but at the time it was barely a category 1, so all we saw was some very light damage. Then it went on to destroy New Orleans and most of the gulf coast in Miss and Alabama.

Sylvia - STFU

Patz
09-03-2005, 12:08 PM
Strong deadlifts!

PowerManDL
09-03-2005, 01:48 PM
Strong deadlifts!

I'm on track to break 600 in 8 weeks or thereabouts.

Then 700 will be next.

getfit
09-03-2005, 02:20 PM
:fart:

PowerManDL
09-03-2005, 02:26 PM
You should have that checked out.

Canadian Crippler
09-03-2005, 02:28 PM
What's your best pull thus far?

getfit
09-03-2005, 02:28 PM
ROFL! IT SEEMS to happen only when i'm posting in your journal! :p

PowerManDL
09-03-2005, 02:30 PM
What's your best pull thus far?

545 sometime in the Fall of last year.

500x5 puts me quite a bit ahead of that, though.

PowerManDL
09-03-2005, 02:34 PM
ROFL! IT SEEMS to happen only when i'm posting in your journal! :p

Because I frustrate you, sexually.

getfit
09-03-2005, 02:40 PM
i didn't know :fart: ing can frustrate me sexually!

galileo
09-03-2005, 03:16 PM
Oh great.

lilmase1153
09-03-2005, 03:24 PM
500x5 is a huge f00king pull

600 would be sweet

PowerManDL
09-03-2005, 06:02 PM
Sylvia - there's a lot you don't know :D

Xian - You love me.

lilmase - Yeah, and it kinda surprised me. But I'm not gonna bitch. 600 has been a goal of mine lately, and it's nice to know I'm a lot closer than I thought.

Tonight:

Full Squats - 135x6, 225x5, 275x3, 315x3, 345x5
Pulldowns - 190x5, 210x5, 225x5, 255x5 <-- I have no idea what these numbers mean, but the stack's only 300 so whatever.

Didn't do any pressing work because, well, I didn't feel like it.

getfit
09-03-2005, 06:04 PM
:eek:

Hatred
09-03-2005, 06:36 PM
You could do a yearly update instead. Cuz I can tell I am really going to enjoy going through and reading an entire week's worth of workouts.

PowerManDL
09-03-2005, 06:43 PM
Oh yeah? You can enjoy sucking on deeznuts too.

Canadian Crippler
09-03-2005, 06:44 PM
Are you doing a certain periodization method with the deads? With anything else?

lilmase1153
09-03-2005, 06:46 PM
Oh yeah? You can enjoy sucking on deeznuts too.
LMAO

squats lookin good, i see you like the 3-5 rep range on most movements. Something i may impliment once i get my desired size

PowerManDL
09-03-2005, 06:51 PM
The stuff on Monday and Friday or Saturday (whichever day is most convenient) is just basic progressive overload on 5-rep sets, either 5x5 with a flat weight or working up to a heavy 5-rep set. Just meat and potatoes "get stronger".

When that quits working or I get bored (both of which likely in the next 3-4 weeks), I'll switch that to a 3x3 with the same basic idea, just adding weight each week til it quits working.

The DL stuff on Wednesday is a bit different...I'm following a very loose periodized cycle that has me hitting relatively light triples as "heavy" sets, then following that with 4-6 singles as speed work. Do that for a few weeks, then shoot for a few weeks of heavy 5s. Which I'm currently just starting. After that peaks, I'll downcycle to nothing but really light speed work (in the form of clean pulls mainly) for 2-3 weeks, then start over.

This is somewhat synchronized with the other work, in that I'll rotate away from Pendlay rows for back work (as now), and drop the volume (5x5) squats on Monday so as not to overtax myself.

lilmase1153
09-03-2005, 06:55 PM
sounds easy, but i doubt it is easy. but it got you to a 500x5 DL which is no small feat.

i like the old school approach a lot. i dont think i could do a westside style.

PowerManDL
09-03-2005, 07:03 PM
Westside is fun, and very effective. It's just not what I need or want at the moment.

lilmase1153
09-03-2005, 07:21 PM
i would like to try it, but its just so complex.I love old school style, westside just seems like theres soo much within a week like DE, ME, bands, chains, board press, pin press. too much work for someone who works out alone most the time.

but would like to see what kinda strength is in it.

PowerManDL
09-03-2005, 07:28 PM
The beauty of it is that it is so flexible.

You have to look at it not as a set workout routine, but as a general template or system to work with.

The core of it is built around having two upper body days, two lower body days, getting stronger, and finding/correcting weak points. That's about the extent of it.

Adding in and rotating all the different exercises, bands/chains, speed work, all that stuff is just tools....you could potentially set up a WSB-style workout without any of the fancy stuff.

MM
09-03-2005, 07:29 PM
DL - conventional - 225x5, 315x3, 405x2, 500x5


Damn PMDL, I had no idea. That's some great deadlifting.

:spam:!

lilmase1153
09-03-2005, 07:32 PM
after hearing taht i may give that a try. i never knew it was more of guidlines not set in stone.

thanks for the good advice

galileo
09-03-2005, 10:19 PM
PussyManDL in the house.

Teh BDK
09-03-2005, 10:20 PM
Ha!

Powerman needs to move to Sacramento.

Stackattack
09-04-2005, 06:50 AM
Great Deads PM. WTF is a pendlay row? And how tall are you?

TTT
09-04-2005, 04:05 PM
You are one powerful bastard. :cool:

dissipate
09-05-2005, 10:02 AM
yo matt! you always IM when i'm asleep!!

P.S. you're more white than i am (i'm not even white!)

Y2A
09-05-2005, 10:12 AM
Matts neck is redder than a tomato.

Not sure how you find the time to lift between all the drinking and... drinking.

fcuk rain. Ozzy still got it. Word.

PowerManDL
09-05-2005, 10:47 AM
Xian - You know it!

Budes - Sacramento? I pay enough for gas in south Florida.

Stack - Basically just a very strict barbell row, with the bar starting on the ground for each rep and the back kept parallel to the floor. I'm 5'9.

TTT - I try.

diss - It's fun waking you up. And keep your racism out of my journal.

Y2A - Ozzfest does indeed rule.

So yesterday was Ozzfest. Y2A, myself, and a few of our buddies drove up to West Palm, and subsequently drank beer, got rained on, called Rock over in Norway, ate carnie food, and in between, saw some kickass music.

PowerManDL
09-06-2005, 08:19 PM
Light **** tonight, cause deadlifts are tomorrow and 525x5 shall fall.

HS Incline - 1pps x8, 2pps x5, 3pps x5, 4pps x5

The End.

lilmase1153
09-07-2005, 01:33 AM
damn your w/o consisted of 4 sets?

damn how long did that take 10-15 mins?


not saying its a bad w/o cause 4pps on incline is damn good

rookiebldr
09-07-2005, 07:50 AM
Yes, I remember reading your journal. It's was one of the reasons I always felt weak. Thanks for returning and making me feel that way again. ;)

PowerManDL
09-07-2005, 09:01 AM
mase - Ideally it would have had a back movement and a squat movement also. I've dropped one of the squat days for a few weeks while I'm working with heavy deads, and I missed Monday's workout so I skipped any pull work to be fresh for deads today.

Jeff - I'm here to please!

Kiaran
09-07-2005, 11:06 AM
good luck with the 525 PM, i'm sure you will have no problems.

Y2A
09-07-2005, 11:21 AM
I missed Monday's workout

Yup, he was online all day doing nothing.

Matt should pull 525 easy!!

Isaac Wilkins
09-07-2005, 12:00 PM
So when are you going to start lifting weights?

Hatred
09-07-2005, 12:11 PM
I thought you were in No' Flo'?

Hatred
09-07-2005, 12:12 PM
Notice that all the members in regions are congregating towards one another in lil WBB groups? Hell some are transplanting regions....

Y2A
09-07-2005, 02:40 PM
I thought you were in No' Flo'?

If he was going to move to north florida, he might as well stay in Alabama. ;)

dissipate
09-08-2005, 04:05 AM
and when are you going to start pSMF?? :confused:

PowerManDL
09-08-2005, 12:08 PM
Kiaran - Thanks. It went up alright, just not quite what I wanted.

Y2A - Wasting time is what I'm good at.

Eye-sac - You mis-spelled "when are you going to stop owning me?" :D

Hatred - Nah, living it up in Ft. Lauderdale. Just last night I dropped 150 bucks at Scarlett's.

Y2A - Exactly.

diss - When I stop drinking beer so much.

And last night's workout:

DL - conventional - 225x5, 315x3, 405x2, 525x3
Military Press - 95x5, 130 5x5
Pullups - 5x6
Face Pulls - 120 2x10
Db Holds - 150 2x10s

Weight was 218.5

Even being conservative and calling that a max triple, roughly 90% (which it wasn't), that puts me at a 6 plate (585) pull. I'm going to downcycle starting next week and work back up; next time I go this high, hopefully 4-6 weeks, I'll break 600.

getfit
09-08-2005, 12:10 PM
nice work on drinking beer!

errr i mean deads! :p

lilmase1153
09-08-2005, 01:31 PM
damn 525 for 3 is no joke PM...

Meat_Head
09-08-2005, 02:48 PM
damn 525 for 3 is no joke PM...

Ya it is, he's obviously ****in around. :windup:

Impressive deadlifts PM, what I wana know is how did your deadlift strength get so far ahead of your other lifts?

PowerManDL
09-08-2005, 02:53 PM
It's not. I'm just not hitting the others (barring the full squats) with any heavy lifts at the moment. Once I can secure a decent and regular spotter, I'm going to start with the heavy bench work again, both raw and shirted, so that one should fly up too.

PowerManDL
09-09-2005, 11:14 AM
Yesterday was a nice rest day/hangover day, since I ended up going down to the nudie bar til around 6am.

So anyway, now that I feel all rested and ****, I'm gonna hit the workout tonight.

Focused70
09-09-2005, 11:22 AM
:bow:

getfit
09-09-2005, 11:23 AM
Yesterday was a nice rest day/hangover day, since I ended up going down to the nudie bar til around 6am.

So anyway, now that I feel all rested and ****, I'm gonna hit the workout tonight.
nudie bar huh? i'm sure that will get your deads to 600 :p

PowerManDL
09-09-2005, 11:43 AM
Stash - You can bow when I get strong :D

Sylvia - Damn right it will.

Focused70
09-09-2005, 11:47 AM
You're already strong, Mr. 525x5 shall fall.

Pfft, you can dead over twice my max.

I don't wanna hear it.

Stash

Y2A
09-09-2005, 12:16 PM
Matt sure does like boobs. And lifting iron. Dude you should make a porn movie called boobs and iron!

PowerManDL
09-09-2005, 01:03 PM
Oh it's coming, just wait.

getfit
09-09-2005, 01:07 PM
Matt sure does like boobs. And lifting iron. Dude you should make a porn movie called boobs and iron!
i thought he already made one with you Y2A ;)

Canadian Crippler
09-09-2005, 01:33 PM
Oh no! Own3d.

PowerManDL
09-09-2005, 01:40 PM
Sylvia I told you that these erotic fantasies of yours were not going to happen, so you can just give it up.

getfit
09-09-2005, 01:55 PM
Sylvia I told you that these erotic fantasies of yours were not going to happen, so you can just give it up.
;)

PowerManDL
09-09-2005, 07:47 PM
Tonight:

Full Squat - 135x6, 225x5, 315x3, 355x5
BP - 135x6, 205x5, 235x5

I was feeling really run down so I cut the whole thing short; I'll do the back and assistance work tomorrow.

And for those wondering, since I've been asked a few times-- yes, the full squats I'm doing are true high-bar, OL-style ATF squats.

getfit
09-09-2005, 07:50 PM
you'tre teh beast!

hope your not splitting anything when your doing your atf's :p

lilmase1153
09-09-2005, 07:59 PM
soo what do you mean by FULL SQUATS is that atf or something like that :p

Canadian Crippler
09-09-2005, 08:00 PM
Yeah dude. so you're going parallel?

dissipate
09-09-2005, 09:29 PM
hope your not splitting anything when your doing your atf's
hahaahahaha!!

PowerManDL
09-10-2005, 05:13 PM
All of you may kiss upon my ass.

Anyway.

So I lied. No back stuff but I did do some pansy pumping stuff.

Db Flyes - 50 2x8
HS Tricep Extension - 60x10

I felt really drained and almost that feeling you get right before you get sick. At first I thought it was just from all the volume with heavy weights I've been doing, but then I realized that I only slept four hours last night and still had a pretty decent hangover.

getfit
09-10-2005, 05:32 PM
matt you drink too much :p

PowerManDL
09-10-2005, 05:36 PM
Yeah but what can you do?

getfit
09-10-2005, 05:37 PM
drink milk instead :p

Beast
09-10-2005, 05:41 PM
Pansy.

lilmase1153
09-11-2005, 12:51 AM
dude your the mooninites you can do anything just form into the quad laser no one can escape that :D

Meat_Head
09-11-2005, 01:27 AM
Tonight:

Full Squat - 135x6, 225x5, 315x3, 355x5
BP - 135x6, 205x5, 235x5

I was feeling really run down so I cut the whole thing short; I'll do the back and assistance work tomorrow.

And for those wondering, since I've been asked a few times-- yes, the full squats I'm doing are true high-bar, OL-style ATF squats.

Oh ****, your squat does compare to your deadlift. The bench press could use work tho... outnumber

Canadian Crippler
09-11-2005, 08:04 AM
He benches more than 235 for 5.

PowerManDL
09-11-2005, 11:04 AM
Sylvia - I do drink milk. Plenty of it.

Beast - I know :(

mase - We smoke while we shoot the bird.

Meat - Told ya. Though bench has always been a relative weak point.

Mitch - Yeah, it's a little bit more than that.

getfit
09-11-2005, 11:50 AM
:spam: ;)

Hatred
09-11-2005, 11:52 AM
He benches more than 235 for 5.
Yeah...it's like 237.5 for 6....

PowerManDL
09-12-2005, 08:31 PM
Sylvia - You need new spam. That's all moldy.

Josh - Exactly.

So today, the AC was out yet again at work, so I got the dual joy of dealing with angry morons and working out in crazy south Florida heat. The manager and myself came up with a good game, though-- seeing which of us could give the most smart-assed reply to the obvious question of "is the AC out?".

The leading contender was the "Monday Night Sweats" program, to aid in dropping those extra pounds.

Anyways:

Full Squats - 135x5, 205x5, 225 5x5
Bench Press - 135x5, 185x3, 205 5x5
Pendlay Row - 135x5, 205 5x5

And I was out that biotch.

MixmasterNash
09-12-2005, 09:54 PM
Full Squats - 135x5, 205x5, 225 5x5
Bench Press - 135x5, 185x3, 205 5x5
Pendlay Row - 135x5, 205 5x5

Do that for time?/!

PowerManDL
09-12-2005, 09:55 PM
I did. Five minutes rest between each set.

MixmasterNash
09-12-2005, 10:04 PM
Nice. That's how I'm gonna run this stupid road race, with long breaks between strides.

getfit
09-13-2005, 01:22 AM
:ninja: matt has a big ol' butt! ;)

PowerManDL
09-15-2005, 08:43 AM
MMN - I'd pay money to see that. But probably not.

Sylvia - Yes. I was 43" around the hips last night. :eek:

Last night's workout:

Clean Pulls - low block position - 135 2x3, 225 2x3, 315 2x2
Power Shrugs - 315x5, 405x5, 495x5
Military Press - 95x5, 135 5x5
Pullups - Me x5, +25 5x5

getfit
09-15-2005, 11:25 AM
was that 43' of beer around the hips? :zipit:

nice session matt strong as ever!

Canadian Crippler
09-15-2005, 05:15 PM
I think that increases to 47" on high carb days.

fixationdarknes
09-15-2005, 05:43 PM
Hey Powerman do you do 5x5 for everything? Do you find it hard to do that in full-body sessions 3x a week? Or so it seems you're doing it 3x a week?

PowerManDL
09-15-2005, 07:21 PM
Sylvia - It's 43" of dead-sexy.

Mitch - Damn right.

Fixation - It's not as bad as it might seem, but it can get pretty brutal on the high volume days. You adapt to it though.

Tonight was just a light pumping session:

Side Raises - incline - 15x8, 20x8
Db Flyes - 40x8, 55x8, 20x20
HS Tricep Extension - 60x8, 70x8, 20x20
HS Curl - 60x8, 70x8, 20x15

And that was that.

Oh, except these pics I took. Be warned that these all suck, and the back one most of all because I feel gay asking people to take my pics in the locker room. Deal with it.

Canadian Crippler
09-15-2005, 07:28 PM
boobies!!!!!!!!!!!!!!!!!!!!!

Lookin huge and fat man, like a true PLer.

galileo
09-15-2005, 07:29 PM
What is that weird ****ing hairy blob on the right of the back picture?

Otherwise, you look ****ing huge. Next time, try not to take your pictures with a camera phone.

getfit
09-16-2005, 01:35 AM
lookin' huge matt! sexy ;)

Stackattack
09-16-2005, 03:20 AM
Looking massive PM. I know you're more into powerlifting and BF isn't too much of an issue, but are you planning to cut any time soon? If you got lean you would look awesome given the amount of mass you're carrying.

Canadian Crippler
09-16-2005, 08:47 AM
^ He called you fat.

YoBrickWall
09-16-2005, 08:54 AM
hey bud, good to see ya back

YBW

PowerManDL
09-16-2005, 04:24 PM
Mitch - moobs get girls.

Xian - I'll do one better as soon as I get hold of a real digicam.

Sylvia - Thanks darling.

Stack - I won't do anything major until I complete a few goals in terms of strength and LBM. Which I'll hopefully have accomplished in the next 12-18 months. After that, expect to see me diet down to <8%

Mitch - He speaks truth

YBW - Thanks bro.

the doc
09-16-2005, 05:00 PM
welcome back powerman!

the doc
09-16-2005, 05:02 PM
damn PWDL
you have put on some serious mass! You should post one of your old pics to give people some perspective. I'd say you've put on 40-50 lbs in teh last 2-3 years, eh?

PowerManDL
09-16-2005, 06:06 PM
Mark - Thanks. Three years ago at this time I weighed in the 160-165 range. By 2003 I was in the 185-190 range. So that makes a 50-60 lb gain in total, not counting the 20 or so I initially put on when I first started out. I should go dig up some of the old pics just for comparison. I just wish I had some of me before I'd ever touched a weight; that'd be the real shocker.

lilmase1153
09-16-2005, 07:56 PM
Looking huge bro some nice mass.. id love too see the progression pics its always nice to see the transfromation when one gets hit by the weight lifitng bug.

PowerManDL
09-18-2005, 01:14 PM
mase - It's pretty dramatic now that I actually look at it. I feel like I'm finally getting to the point where I'm actually *seeing* a return on my investment, so to speak.

More light pumping bull**** last night:

Bench - bodybuilding style - 135 2x10
Cable Row - some weight I forgot, 2x10
Side Raise - 20 2x10
EZ Curl - 75 2x10
Skulls - 75 2x10

Just some good fun stuff to take a mental break from all the heavy stuff.

getfit
09-18-2005, 02:49 PM
:boring: ;)

PowerManDL
09-20-2005, 09:14 PM
Whatever Sylvia.

Tonight:

Full Squat - 135x8, 225x5, 315x3, 375x3
Bench - 135x8, 205x5, 225x5, 245x5, bb-style - 155x10
HS High Row - 1pps x6, 2pps x6, 3pps 4x5, 2pps x10

Weighed 219.5 on the way out.

Switched over to triples on the squats since I'm starting to get squat-nerves, and I don't like that.

lilmase1153
09-21-2005, 12:02 AM
whats squat nerves?

anyways nice w/o PM so when you bb style do you mean no pause just touch N go?

Teh BDK
09-21-2005, 12:35 AM
You suck.

Teh BDK
09-21-2005, 12:38 AM
But mostly your pictures suck. You got BIG, boy. Jesus. I don't know when the last time I talked to you was but you have blown up. After all those rumors of you quitting lifting and ****. ALL LIES! All dirty lies. I suppose this makes it easier for you to set out on your ADT missions? Scandalous. Yes. You will be a fine addition to my motley crew of banditos, mercenaries, and street toughs.
Climb aboard, son.

Built
09-21-2005, 12:42 AM
Except he's in Florida now.

FDT? Don't they deliver flowers or something?

Teh BDK
09-21-2005, 01:14 AM
Sorry. I meant 'ADT.'

the Alabama Drinking Team.

You do not have to be in Alabama to be part of the team. Its more of a mindset. A zen mania of sorts.

getfit
09-21-2005, 01:21 AM
You suck.
:withstupi ;)

Silverback
09-21-2005, 07:50 AM
Damn boy!

your a gargatuan, lol never seen your pics before, but an all the way big dude for sure!

looking forward to watching your DL increase :)

Built
09-21-2005, 10:00 AM
I know about ADT. I was suggesting he needs to start a Florida branch.

Teh BDK
09-21-2005, 10:34 AM
I wasn't.

Y2A
09-21-2005, 01:05 PM
There has been plenty of Florida drinking with Matt, with or without an official drinking team. But boy, that bitches be dumb shirt sure is a thing of beauty.

PowerManDL
09-23-2005, 05:12 PM
I don't feel like answering all of you one by one, so deal with it.

I did some **** last night but dont' remember 100% so here's a shot at it:

Clean Pulls - 135 2x3, 225 2x3, 315 2x2
Power Shrugs - 315x8, 405x5, 495x5, 585x3 <-- Bad
Military Press - 115x5, 140 5x5
Pullups - x5, +35 5x5

getfit
09-23-2005, 05:14 PM
no you answer one by one like a good boy!

WillKuenzel
09-23-2005, 09:13 PM
Pshaw. Still tiny. Still weak. That's all.

rookiebldr
09-23-2005, 11:56 PM
A damn good return on the investment. Matt, you are definitely looking big. Incredible how wide that back looks. Excellent work.

Paul Stagg
09-24-2005, 07:06 PM
Boy you've blown up.

Pup
09-25-2005, 06:27 AM
As I said over on Lyle's board...you got freaking thug-normous. I still want to see some more 90+ sets of weighted pull-ups...i figure with the new bald look you could sucessfully scare all the stuntaz into a heart attack.

Hatred
09-25-2005, 07:59 PM
You look like me only fatter with less tan.

<snicker>
Lookin large dude..or it could be the distortion from your cameraphone. One thing I can say for certain as it was clear, is, you have a very sexy earlobe.

PowerManDL
09-26-2005, 09:15 PM
Sylvia - I do whatever I want.

Wilma - Nigga, please.

Jeff - Thanks boss :D

Paul - It's getting there for sure.

Rob - They're on the way back in the not-to-distant future. Strangely enough, stuntaz aren't that much of a problem at my gym, though.

Josh - I have the sexiest earlobes in the US.

Got a good one in tonight:

Full Squats - 135 2x6, 225x5, 315x3, 395x3
BP - 135x6, 205x5, 225x5, 255x5
HS High Row - 2pps x8, 3pps x5, 4pps+25x5
Db Extensions/Hammer Curls SS - 40 2x8

The squats gave me like a stroke or something, since my eyes felt like they were about to explode, but were strong. 405x3 falls next week.

PowerManDL
09-27-2005, 08:00 PM
Pumping **** tonight, chest, quads, lats:

Incline Flyes - 30 3x8
Leg Extension - 100 3x8
Cable Row - 105 3x8

Booya.

lilmase1153
09-27-2005, 09:08 PM
damn PM those squats are looking real nice bro. good luck with 405

getfit
09-28-2005, 02:16 AM
Pumping **** tonight, chest, quads, lats:

Incline Flyes - 30 3x8
Leg Extension - 100 3x8
Cable Row - 105 3x8

Booya.
is that all, pfffttt!

PowerManDL
10-09-2005, 06:00 PM
Hey, a workout!

BP - 135x5, 225x5, 245 2x5
HS Incline - 2pps 2x8
BB BP - 135x12
Underhand Cable Row - 195 3x8
EZ Curl - 65 2x12
Side Raise - db - 20 3x8

getfit
10-09-2005, 06:02 PM
hey it's matt, trying to workout ;)

PowerManDL
10-09-2005, 07:59 PM
Shut You Mouth!

Meat_Head
10-11-2005, 10:41 AM
Pumping **** tonight, chest, quads, lats:

Incline Flyes - 30 3x8
Leg Extension - 100 3x8
Cable Row - 105 3x8

Booya.

Fratboy....

Are these workouts just for fun?

Nice squatting by the way.

PowerManDL
10-11-2005, 08:42 PM
Yeah, that stuff was just "pretty" stuff thrown in for the 5x5.

Tonight:

Pullups - Me x6, +45 2x5
HS High Row - 2pps x8, 3pps 2x8
Overhand Cable Row - 135x12
Military Press - 135x5, 155 2x6
Db Flye - low incline - 35 2x8
Skulls - 65 2x12

Weight was 217ish.

PowerManDL
10-14-2005, 09:59 AM
Last night:

DL - 225x6, 315x5, 405x4, 455 2x3
Power Squat* - 3pps 4x6
Leg Curl - 4x10
Leg Extension - 4x12
Standing Calves - 4x10

*This is the Power Squat machine, not the free squat movement.

Weight was 218 on the way out.

Y2A
10-14-2005, 11:15 AM
Matt is currently at 4.5% bf as well.
is that his right toe? :p

getfit
10-14-2005, 11:16 AM
what was the weight on the way in? ;)

lilmase1153
10-14-2005, 03:49 PM
I have 17 demensions... How many do you have?


Deadz lookin good

PowerManDL
10-16-2005, 02:22 PM
Y2A - Indeed. You missed a badass weekend, btw. Though I'm never going down to South Beach again.

Sylvia - How big was your butt on the way in?

mase- Thanks boss.

I did a workout Friday I think.

Bench Press - 135x8, 225x5, 255x5, 245x5
HS Incline - 2pps 3x8
BB Bench - 135x12
Cable Row - 195 3x8
EZ Curl - 65 2x12
Side Raise - 20 3x8

Not any real improvement since last time on anything but the bench, but that's fine for the moment.

getfit
10-16-2005, 02:27 PM
my butt never fits through the door ;)


oh and bench is.........................well, good enough ;)

PowerManDL
10-16-2005, 02:43 PM
Your face is good enough

PowerManDL
10-17-2005, 09:48 PM
Tonight:

Full Squats - 135x8, 225x5, 315 2x3
RDL - 315 2x6
Leg Extension - 150x8, 180x8, 195x8, 210x8
Leg Curl - standing - 55x10, 65 3x10
Seated Calves - 90x8, 140 2x8

Hatred
10-18-2005, 12:50 AM
You are so ****ing lucky your Phone number disappeared when those vodka willing commies took my phone.
I am not even sure I left a msg on Y2a's phone I was so drunk.
Some old woman probably had a coniption fit.

PowerManDL
10-18-2005, 09:30 AM
meh, wouldn't have mattered. I was down in South Beach until 5am then got dragged to Scarlett's til around 7:30. Then had to work at 10, so I didn't really sleep anyway.

PowerManDL
10-18-2005, 09:30 PM
I did this:

Pullups - 2x6, +55 2x5
HS High Row - 2pps x8, 3pps+25 2x8
Overhand Cable Row - 150 2x12
Military Press - 135x5, 165x4
Db Flyes - low incline - 40 2x8
Skulls - 75 2x12

Canadian Crippler
10-18-2005, 10:43 PM
That's hot. Was 165 for 4 near failure?

getfit
10-19-2005, 02:25 AM
nice work matt.

PowerManDL
10-19-2005, 09:02 AM
Mitch - Yeah, it was pretty heavy. I probably should have done a second set, but I didn't want to push it too far just yet.

Sylvia - About time you recognize!

getfit
10-19-2005, 10:02 AM
i'm only being nice for a day ;)

Teh BDK
10-19-2005, 02:12 PM
This journal blows.

I demand action.

Hatred
10-19-2005, 02:15 PM
It's rapid fire though.

PowerManDL
10-21-2005, 08:41 PM
Budes - My life is devoid of action now.

Hatred - Damn right.

Last night was a good DL session, basically just worked up to a triple with 475. I attempted a second set, but fudged the first rep coming off the floor, set it back down, then immediately re-attempted and lost it. I figured hell with it at that point, and called it a night.

PowerManDL
10-22-2005, 12:59 PM
BP - 135x8, 225x5, 265x5
HS Incline - 2pps x6, 3pps 2x6
BB BP - 135x8, 185x6
Cable Row - underhand - 195x8, 210 2x6
EZ Curl - 75x6, 85x6
Side Raise - db - 20x8, 25 2x6

10 minutes on the treadmill, 1.5 incline, 3.5mph

getfit
10-22-2005, 02:06 PM
*rubs eyes*


10 mins incline on the treadmill, way to go matt :p

drew
10-22-2005, 05:10 PM
Thought I'd check your journal out. Deads are looking really good. Hopefully I can steal something from you to get mine moving.

I see a lot of clean pulls and shrugs. Are you doing this for bench or DL or both?

PowerManDL
10-22-2005, 06:17 PM
Eh, it was an unload phase for the DL.

The cycle's looking like this, tentatively:

75% 2x3
80% 1-2x3
85% 1-2x3
85% + 30-40 1x5
5-reps + 20-30 1x3
3-reps + 20-30 1x1 (Repeat to a true 1RM)
2-week unload of clean pulls and power shrugs

Nothing special really, just focusing on building up the volumes and loads, working up to a heavy single over 3-5 weeks, then unloading for a few weeks.

drew
10-23-2005, 09:35 AM
Looks like it's working for you. I need to change something with the DL. THe whole "Don't deadlift to increase your deadlift" seems to have the opposite effect for me.

PowerManDL
10-23-2005, 01:22 PM
It didn't do much for me either over the long-term. It seems to respond well to periods of hitting it hard along with periods of doing other work, though.

PowerManDL
11-03-2005, 07:41 PM
11/3

Power Squat - 2Px6, 3Px6, 4Px6, 5Px6, 6Px6
Seated Leg Curl - 180 3x7
EZ Curl - 75 3x8

I've dropped about 6-7 lbs due to the hurricane fiasco, but I'm still strong so I don't care so much.

The shake-based diet is starting roughly tomorrow, however. Assuming I'll stick to it, and I should cause it's easy enough, I'm crossing my fingers for 240 lbs of fat-****edness by New Years.

ElPietro
11-03-2005, 07:52 PM
*golf clap*

Hatred
11-03-2005, 08:52 PM
I have no doubt you can become a fatass.

Hatred
11-03-2005, 08:53 PM
Damn, that was quick!
See? I told you!

PowerManDL
11-03-2005, 08:55 PM
****ing right.

PowerManDL
11-04-2005, 06:56 PM
11/4

BP - 135x8, 225 3x5
Incline DBs - 50x15, 55x12
Pullups - x8, +45 3x5
Underhand Cable Row - 195 2x8

PowerManDL
11-05-2005, 07:54 AM
hAet shakes consumed so far today: 2

This will improve as the day continues.

Canadian Crippler
11-05-2005, 08:30 AM
What's with the fruity weights on incline DB?

PowerManDL
11-05-2005, 08:54 AM
Higher reps on them this week.

JustinASU
11-05-2005, 01:59 PM
I thought you were a powerlifter...


There sure is a lot of fishy fruity light weight iso lifts 'round here...


On a side note, your deads are coming along. A lot of progress since about a year or so ago.

PowerManDL
11-06-2005, 06:03 PM
I'm big enough, strong enough, and most importantly on enough drugs to do whatever I want in the gym. So there.

11/6 DE Squat

Low Box Squat - Bar x several, 135x several, 225x3, 315 5x2
Speed DL - 315 8x1
Standing Leg Curl - 3x15
EZ Curl - 85 2x6
DB Preacher - 30x10

Box Squats were done off 5 aerobic risers + a 45er, which works out to like 12-13" if I remember right; a goodish chunk below parallel, at any rate.

Speed pulls felt light.

Pup
11-07-2005, 04:34 AM
I'm big enough, strong enough, and most importantly on enough drugs to do whatever I want in the gym. So there.


Bully.

Nice work Matt...how fast are you coming off the box?

JustinASU
11-07-2005, 03:56 PM
I'm big enough, strong enough, and most importantly on enough drugs to do whatever I want in the gym. So there.

You're still a bitch. Just bigger and stronger.

PowerManDL
11-07-2005, 08:05 PM
Rob - Yes, I am. Coming right off the box is always slow for me at that depth, but still comparatively fast. The plates rattle at the top though, as I seem to build speed from just above parallel on up.

Justin - Maybe. But I'm too awesome to care.

11/7 Shoulders/Triceps

Seated OH Press - bar x several, 115x6, 135x6, 155x5
CG BP - 135x10, 155x10, 175x10
Cable Side Raise - 20x10, 30x10, 20 2x12
Tricep Pushdowns - 100x15, 120x12, 130x10, 120x12
Rear Delts - 3x10

Teh BDK
11-07-2005, 11:05 PM
So please tell me what exactly is in a hAet Shake.

No, I demand that you tell me what is in a hAet Shake. I need to know, now.


I'm waiting.

getfit
11-08-2005, 02:30 AM
So please tell me what exactly is in a hAet Shake.

No, I demand that you tell me what is in a hAet Shake. I need to know, now.


I'm waiting.
most likely some protein tossed in a beer :p

PowerManDL
11-08-2005, 08:34 AM
While that's not a bad idea, no.

It's 2 cups whole milk, 2 tbsp PB, 2 tbsp olive oil, 2 scoops whey, a banana or strawberries, and either 50g maltodextrin (around a workout) or 1/2 cup of yogurt. It's a good hunk of calories, esp. when you drink 3-4 of them a day.

PowerManDL
11-08-2005, 08:21 PM
11/8

Pullups - 2x6, +45 6x4

Canadian Crippler
11-08-2005, 09:47 PM
That must taste worse than your poon.

Y2A
11-13-2005, 11:24 AM
You drunk bastard...

PowerManDL
11-13-2005, 05:42 PM
Damn right. I had a blast last night though.

A workout!

11/13

Low Box Squats - bar x several, 135x several, 225x3, 315x1, 335 5x2
Standing Leg Curl - 60 3x15
Back Raise - 3x15
EZ Curl - 85x6, 95x6

Weight's starting to tip over 220 now.

FortifiedIron
11-13-2005, 05:51 PM
Matt your a little bigger but your still just as fugly as ever :)

I cant believe you went bodybuilder on us ;)

Kc

Canadian Crippler
11-13-2005, 05:56 PM
I bet he looks dead sexy in his pink wristbands, ipod strapped around his arm, doing curls in front of the mirror.

getfit
11-13-2005, 06:03 PM
:whip: is what you deserve.

Hatred
11-13-2005, 06:09 PM
Ha! Not the picture I thought it would be. I pictured you in a trucker hat and a flannel for some reason.

I ****ing miss Florida.

bill
11-13-2005, 06:17 PM
Stopped in Matt Looking much bigger than older pictures.

FortifiedIron
11-13-2005, 06:27 PM
Ha! Not the picture I thought it would be. I pictured you in a trucker hat and a flannel for some reason.


LMFAO!

Kc

Teh BDK
11-14-2005, 04:14 AM
Nice pic. Lose the beard.

PowerManDL
11-15-2005, 09:11 AM
All of you shutup.

11/14 Shoulders/Tris

Seated OH Press - bar x several, 115x5, 135x5, 155x6
CG BP - bar x several, 135x10, 165x10, 185x10
Cable Side Raise - 20x10, 35x10, 30x12, 20x15
Tricep Pushdown - 100x15, 130x10, 140x10, 120x15
Rear Delts - 110 3x10

FortifiedIron
11-15-2005, 05:04 PM
After that workout I'm going to send you a pink shirt that says "curls"

Kc

Canadian Crippler
11-15-2005, 05:16 PM
Did you take your NO-Xplode before this workout?

JustinASU
11-15-2005, 05:41 PM
Pansy.

Isaac Wilkins
11-15-2005, 05:46 PM
Your bench still sucks.

FortifiedIron
11-15-2005, 06:00 PM
He took his MuscleTech products before all his workouts!

Kc

PowerManDL
11-16-2005, 05:10 PM
Whores, all of you. And Kyle loves men.

11/16 ME SQ/DL

Power Squat - sled x several, 2pps x6, 3pps x6, 4pps x6, 6pps x6, 7pps x6
Seated Leg Curl - 180x7, 185 3x7
DB Preacher Curl - 30x8, 40x8, 50x8

getfit
11-16-2005, 05:49 PM
:ninja:

FortifiedIron
11-16-2005, 07:24 PM
Matt loves fat girls

Kc

bill
11-16-2005, 07:26 PM
Matt they give you alot of hell lol.

Ironminded
11-16-2005, 07:28 PM
Nice work on the Power-squat.

I was wondering, is the machine you use for that something like a hip-sled for football? And when you do those, are you facing down, as in towards the apparatus, or away from the machine, like in a hack squat?

Really nice work though, good strong wheels.

Canadian Crippler
11-16-2005, 07:58 PM
That power squat is lacking power, sucka.

PowerManDL
11-17-2005, 05:46 PM
Sylvia - yeah yeah.

Kyle - Sylvia is pretty big, yeah.

bill - I know. They're jealous of how sexy I am.

Ironminded - Thanks buddy. This is the machine I use for that, more or less:

http://www.fatbars.com/images/782_Wide/S_PSM_SB.jpg

Bitch - When you get strong you can talk down to me.

Ironminded
11-17-2005, 07:04 PM
Thanks PDL, we have one of those at my gym, and it is what I was thinking of as a hip-sled. It very closely aproximates the load of hitting someone in football, and would be even closer if you could use your hands on the pads.

I might have to think about adding some of those power-squats to an active recovery day, maybe sunday or something.

Canadian Crippler
11-17-2005, 07:37 PM
Looks more like a Pussy Squat than anything else. :p

getfit
11-18-2005, 02:11 AM
that looks like a pretty cool machine i would need one of those to entertain my................... nevemind :evillaugh

lilmase1153
11-18-2005, 02:22 AM
that looks like a pretty cool machine i would need one of those to entertain my................... nevemind :evillaugh
No please go on :D

I've used one of those power squats before, They really make you feel the burn.... It could also be my clap acting up, who really knows these things though...

PowerManDL
11-18-2005, 05:49 PM
11/18 Chest/Back

BP - bar x several, 135x8, 225x5, 235 2x5
Incline Flye-Press - 40x12, 45x12, 50x12
Pulldown - 210x6, 225 3x5
Cable Row - 200 3x8
Standing Calves - 315x7, 10s stretch at bottom

getfit
11-18-2005, 07:08 PM
thanks matt :)

Built
11-18-2005, 07:11 PM
I had one of these things damn near wreck my knees about a year ago.

I'll stick to my Oly bar, thanks.

PowerManDL
11-20-2005, 06:37 PM
meh, it's just a nice change of pace from the bar, and a good way to overload the legs without so much upper-body stress that comes with the heavier weights.

11/20 DE Squat

Box Squat - bar x several, 135x several, 225x3, 315x2, 365 5x2
Speed DL - 315 8x1
Standing Leg Curl - 60 4x15
EZ Curl - 85x6, 95 2x6

Built
11-20-2005, 06:40 PM
Yeah, well, you're young and have nice young knees.

;)

FortifiedIron
11-20-2005, 07:26 PM
Very nice job Matt!

Kc

getfit
11-20-2005, 07:45 PM
:ninja:

PowerManDL
11-20-2005, 08:09 PM
Yes, exactly.

And I just found out that we (meaning FortifiedIron.com) are going to have a booth at the Arnold this year. Which pretty much ensures that I'll be there, and whoring at that.

Built
11-20-2005, 08:10 PM
Excellent!

dissipate
11-20-2005, 09:26 PM
And I just found out that we (meaning FortifiedIron.com) are going to have a booth at the Arnold this year. Which pretty much ensures that I'll be there, and whoring at that.
wish i could go and steal all your free stuff! :D

getfit
11-21-2005, 02:05 AM
Yes, exactly.

And I just found out that we (meaning FortifiedIron.com) are going to have a booth at the Arnold this year. Which pretty much ensures that I'll be there, and whoring at that.
:clap:

Franco
11-21-2005, 07:37 AM
Yes, exactly.

And I just found out that we (meaning FortifiedIron.com) are going to have a booth at the Arnold this year. Which pretty much ensures that I'll be there, and whoring at that.


I can just imagine the scene;)

PowerManDL
11-21-2005, 05:05 PM
Yeah, it should be amazing. SHort update since I'm headed out the door:

11/21 Shoulders/Triceps

Seated OH Press - bar x several, 115x6, 135x6, 165x5
CG BP - bar x several, 135x10, 175x10, 195x10
Cable Side Raise - 20x10, 40x10, 35x12, 25x12
Tricep Pushdowns- 100x15, 140x12, 150x10, 130x15
Rear Delts - 120 3x10

Most of this junk is maxed out, so I'll be switching over to tricep emphasis next week.

Isaac Wilkins
11-21-2005, 06:27 PM
Glad to hear that ****, homeslice! I'll be seeing you there.

Get your whoring outfit ready.

PowerManDL
11-27-2005, 08:31 AM
Oh there's going to be plenty of whoring all right.

I don't have Internet access at home any more for now. Well, the home where I keep my clothes anyway. I've been living in about three places since the hurricane. But anyway, I've been working out, just not logging it. Nothing spectacular happened in the meantime though.

Canadian Crippler
11-27-2005, 05:09 PM
Hi :)

PowerManDL
12-03-2005, 09:38 AM
Little update-

Monday I hit 275x5 off a 3-board, then did push presses and tricep/delt assistance

Thursday I DLed, heavy sets were 495x1 and 545x1

Yesterday I benched 245 for 3x5, then did chest assistance and some lat work.

Y2A
12-12-2005, 12:30 PM
Yo. Where you at foo?

Hatred
12-12-2005, 12:58 PM
He's gone again.

FortifiedIron
12-13-2005, 11:02 PM
He wont be back for a couple of weeks. His internet was shut off becaus his roommate didnt think he lived there anymore.. lol

Kc