TRAINING LOG: Matt Cox

Bringing my week log over from Bodybuilding...

HYPERTROPHY PHASE
I've gone up to ~185 three times this year but have not
yet broken this ceiling. I'm hoping to do so by the end
of December and weigh ~200 lbs. My goal here is to put on
mass by breaking down as much muscle as I can, eating a
ton and sleeping extra to build, and staying lean with
cardio. I use a 2:1 on/off schedule with a 3 day split
and brick cardio (most days except for legs day). I use a
compound - isolation method for each muscle group. Slam
the group with a strong compound exercise then work
finite exercises to work toward the size gains while
fatigued. This method has worked for me in the past and
seems to work (3 weeks so far) for my training partner at
least.

Sunday -- Cardio / Back / Shoulders / Start Chest
(workout partner started getting sick after bench)

Expresso Bicycle: "Coastal Run" ~3.3 miles in ~13
minutes
Treadmill: 6mi/hr 16 min, 8 mi/hr 3 min, 12 mi/hr 1 min
Overhand Lat Pulldown: 160 x 8, 180 x 6, 200 x 3
Underhand Lat Pulldown: 200 x 8, 220 x 6, 240 x 3
Row Machine: 140 x 8, 160 x 6, 180 x 3
Reverse Fly Machine: 90 x 10, 110 x 8, 110 x 6
Standing Overhead Press: 95 x 10, 10, 10
Dumbbell Lateral Fly: 35s x 10, 25s x 8, 8
Dumbbell Front Raise: 40s x 8, 30s x 6, 6
Bench Press: 185 x 8, 205 x 6, 225 x 3, 245 x 1

Monday -- Finish Chest / Legs

Chest Upward Fly on Cable Cross: 40s x 10, 60s x 8, 80s
x 6, 60s x 3
Chest Downward Fly on CC: 60s x 10, 80s x 8, 100s x 6,
120s x 3
Chest Fly on Machine: 120 x 10, 140 x 8, 160 x 6, 100 x
6
Leg Sled Machine: 400 x 8, 400 x 6, 600 x 3
Leg Extension: 140 x 8, 160 x 6, 120 x 10, 180 x 3
Leg Curl: 120 x 8, 140 x 6, 160 x 3
Leg Sled Calf Raises 200 x 10, 15, 20
Seated Calf Raise: 100 x 8, 10, 15

Tuesday -- Day off Lifting aka Cardio

Expresso Bike: "Fruitdale" ~4.4mi in 15:03
Treadmill: 6.5 mi/hr for 5 min, 6 mi/hr for 15 min
Recumbent Expresso Bike: "Fruitdale" ~4.4 mi in 16:17

Wednesday -- Arms

EZ Curl Skull Crusher: 70 x 8,90 x 8, 110 x 6, 90 x 3,
90 x 1
Tricep Pushdown: 100 x 8, 90 x 6, 100 x 3, 110 x 1
Cable Tricep Kickback: 50 x 8s, 70 x 6s, 80 x 3s, 100 x
1s
Barbell Curl: 95 x 10, 115 x 8, 115 x 6, 135 x 3, 135 x
1
Dumbbell Hammer Curl: 50 x 8s, 60 x 6s, 70 x 3s, 70 x 1s
Seated Incline Curl: 50 x 8s, 50 x 6s, 50 x 3s, 40 x 1s
Machine Curl: 100 x 10, 8, 6, 3
Machine Manual Resistance Curl to Failure: 1, 1, 1

Thursday -- Day off aka Power / Chest Day (quick but
heavy reps)

Barbell Clean and Press from floor: 135 x 6, 155 x 3,
185 x 1, 195 x 1, 205 x fail
Barbell Clean from floor: 185 x 2, 195 x 1, 205 x 1
Barbell Deadlift: 225 x 5, 275 x 1, 295 x 1, 315 x 1
Single Arm Barbell Snatch: 65 x 6s, 95 x 1s, 1s
Single Arm Barbell Clean and Press: 95 x 1s, 1s
Bench Press: 185 x 3, 205 x 3, 225 x 3, 245 x 3
Chest Downward fly on CC: 80s x 6, 100s x 6, 120s x 6
Chest Upward fly on CC: 50s x 6, 60s x 6, 6
Chest Fly machine: 100 x 10, 10, 10

Thanks!

Friday -- Super Light Day (this was more for my buddy's
form practice)
Barbell Back Squat: 225 x 1, 135 x 10, 10, 10, 6, 6, 3, 1
Barbell Front Squat: 135 x 10, 95 x 10, 10, 10, 8, 6, 3, 1
Barbell Bent-Over Row: 105 x 10, 10, 135 x 10, 10, 10, 10
Dumbbell Single-Arm Row: 60 x 10s, 80 x 10s, 110 x 1s
Pull-Over on Cable: 150 x 10, 10, 10
Russian Twist with Medicine Ball: to failure
Cable Oblique Twist: 60 x 10s

Sunday -- Light Chest and Back / Core

Barbell Bench Press -- 205 x 8, 225 x 6, 245 x 3, 225 x
3, 205 x 6, 6, 6, 225 x 3
Deadlift -- 225 x 6, 315 x 3, 225 x 6, 6
Overhand Lat Pulldown -- 180 x 8, 190 x 8, 8
Underhand Lat Pulldown -- 200 x 8, 220 x 6, 250 x 2
Landmines to One-arm Thrust-- Bar x 20-10-10, 35 x 10-8-
8, 50 x 6-6-6, Bar x 20
Body Levers -- 10, 8, 8
Bench V-Ups -- 30, 30, 30
Bicycle Crunch -- 30
Knees-at-90 Crunch -- 30
Crunch -- 30
Diamond Crunch -- 30
Leg Lift -- 10
Flutter Kick -- 20s
Scissor Kick -- 20s
Leg Lift -- 10
Side Crunch Right -- 30
Side Crunch Left -- 30

A terrible lifting day.

Tuesday -- Correctives and some Strength / Power

Mini-Band Side Walk -- 25ft 10x each direction
Mini-Band Duck Walk -- 50ft 10x front and back
Barbell Deadlift -- 225 x 10, 10, 10, 275 x 6, 6, 6
Barbell Clean from floor -- 205 x failed catch, 195 x
failed catch, 185 x 6, 135 x 10, 10, 10, Bar x million
Landmines -- Bar to failure, failure, failure
Barbell "Pick & Toss" -- 45 x 10, 90 x 10, 135 x 10, 180
x 6, 135 x 6, 90 x 6, 45 x 6
(No idea what to call this last exercise as I kind of
just made it up as I went.)

Same rules as yesterday...

Back
Overhand Lat Pulldown: 160
Underhand Lat Pulldown: 200
Row Machine: 140
Pull-Over on Cable: 120

Legs
Barbell Back Squat: 120
Barbell Front Squat: 90
Deadlift: 180
Leg Sled Machine: 400

Biceps
Barbell Curl: 50
Dumbbell Alternating Curl: 45s
Seated Incline Curl: 25s
Machine Curl: 100

Core 2
Bicycle Crunch -- 30
Knees-at-90 Crunch -- 30
Crunch -- 30
Diamond Crunch -- 30
Leg Lift -- 10
Flutter Kick -- 20s
Scissor Kick -- 20s
Leg Lift -- 10
Side Crunch Right -- 30
Side Crunch Left – 30

Oh the core work is just "X" reps but if nothing is listed
then it's 4x8. Dem abses be DOMSin for the holiday
weekend.

Paid for by the Council for American Power Eating

Zero throwing yet, but I did just find a guy that has the
implements and is local. I only have a 32kg kettlebell and
120# grappling dummy to toss around until I can meet up
with him once the weather's warmer. The dummy stands
upright and is 5'10" so I can at least get adjusted to
heavy picks from the ground in the mean time.

What are these line drills you speak of? Throwing heavy
things around in the yard is an old hobby of mine I'm happy
to revisit.

Wednesday -- 12/29 still 4 of 8; not counting bar

Back
Overhand Lat Pulldown: 160
Underhand Lat Pulldown: 180
Row Machine: 100
Dumbbell Pull-Over: 50

Legs
Barbell Back Squat: 140
Barbell Front Squat: 90
Deadlift: 140
Leg Sled Machine: 400

Biceps
Barbell Curl: 50
Dumbbell Alternating Curl: 30s
Seated Incline Curl: 20s
Machine Curl: 90

~10 min Grip Medley

He lives over in Jersey Shore, PA (maybe an hour from me)
and had been really into the games when he was younger so
he still has ring weights and a hammer. I'd assume since
he's also a personal trainer he kept them in good shape.

Guess you are not advocating the Stomach Bug as a viable
weight loss stratagem...

4 of 8, excluding barbell

Shoulders
Barbell Upright Row: 40
Standing Overhead Press: 90
Dumbbell Lateral Fly: 20s

Legs
Barbell Back Squat: 180
Barbell Front Squat: 90
Deadlift: 140
Leg Sled Machine: 400

Core
Body Levers
Bench V-Ups -- 30, 30, 30
Morning Glorys: 70

Still rocking that 4 of 8 and weights still exclude
barbell. My incline is weak but I think it's fatigue
more than anything. I haven't been eating just right
since the flu yet. Maybe hitting 4100 calories when I
need at least a thousand more.

Chest
Barbell Decline Press: 170
Barbell Incline Press: 90
Barbell Bench Press: 140
Chest Fly on Machine: 120

Triceps
EZ Curl Skull Crusher: 70
Tricep Pushdown: 80
Cable Tricep Kickback: 55

Core
Russian Twist with Plate: 4 sets to failure
Cable Oblique Twist: 55
Landmines w/Launch: 30, each side

Yesterday

Back
Overhand Lat Pulldown: 160
Underhand Lat Pulldown: 170
Row Machine: 150
Dumbbell Pull-Over: 70

Biceps
Barbell Curl: 40
Dumbbell Alternating Curl: 35s
Machine Curl: 90

GRIP @ 15
     S Extend, S Extend
     S Flex, S Flex
     W Extend, W Flex
     W Extend, W Flex