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Old 04-14-2010, 02:11 PM   #1
Matthew Smith
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Matthew's Workout Log - Starting 13 April 2010

Did this workout outdoors with a buddy on a track, rugby pitch, & stairways of a basketball arena.

13 April 2010

Total Time: 1:24:15

- A) 2-Mile Warm-Up Run

- B) The Four Corners pt. 1 - (Three Repetitions)

Outdoor 1 mile track around Rec facility (route attached), park (with pullup bar), & Rugby pitch (with tractor tires on the sidelines)

1) Run 1/4 mile
2) 10 Tire Flips
3) Run 1/4 mile
4) 50 crunches
5) Run 1/4 mile
6) 15 negative pullups
7) Run 1/4 mile
8) 30 dips

-C) The Four Corners pt. 2 (One repetition)

Texas Tech's United Spirit Arena, has four entrances, each of which has stairs going up a hill.

1) High-Knee up the stairs
2) 25 Burpees
3) Run down stairs, to next corner, High-Knee the next stair-case.
4) 50 Crunches
5) Run down stairs, to next corner, High-Knee the next stair-case.
6) 50 Pushups
7) Run down stairs, to next corner, High-Knee the next stair-case.
8) 30 Dips



Soon to be going Paleo, but until then....
Pre-Workout:
1 scoop USPLabs Jack3d
1 GNC X12 capsule
2 Amplified Maxertion N.O.
1 Amplified Creatine 189

PWO:
1 20 oz. Strawberry-Banana Gladiator from Smoothie King (45g protein)
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Old 04-14-2010, 02:39 PM   #2
Matthew Smith
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Re: Matthew's Workout Log - Starting 13 April 2010

14 April 2010

50 Crunches
5x5x185# Squat
5x5x90# Standing Military Press
5x5x45# Bent Dumbell Rows
50 Crunches
2x8 Negative Pullups
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Old 04-16-2010, 01:26 PM   #3
Matthew Smith
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Re: Matthew's Workout Log - Starting 13 April 2010

15 April 2010

1000m swim - 23:47
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Old 04-16-2010, 01:34 PM   #4
Matthew Smith
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Re: Matthew's Workout Log - Starting 13 April 2010

16 April 2010

4 500m Row's for time:
Damper set @ 5

1st- 1:50.1
2nd -1:59
3rd - 1:58.4
4th- 1:58.2

1-minute timed situp:
60 repetitions

Weights:
- Squat: 3x5x185# (finally switched to power rack instead of Smith Machine... huge difference!)
- Bench: 3x5x155#
- Deadlift: 1x5x265#

Dips:
3x5xBW (BW is 210 today)



PR's are because I have never kept a log. This is the best I have recorded thus far.

Last edited by Matthew Smith : 04-16-2010 at 01:37 PM.
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Old 04-17-2010, 03:53 PM   #5
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Re: Matthew's Workout Log - Starting 13 April 2010

17 April 2010

750m swim - 17:23
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Old 04-18-2010, 09:07 PM   #6
Matthew Smith
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Re: Matthew's Workout Log - Starting 13 April 2010

18 April 2010

"Rest" day:stir:

1000m swim - not for time, mixed with water basketball.

25 burpees (starting the 100 Burpee challenge, but starting at 25 because of a time crunch)
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Old 04-18-2010, 09:17 PM   #7
Matthew Smith
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Re: Matthew's Workout Log - Starting 13 April 2010

Goals by 20 May 2010:

800# Total (Press, Deadlift, Squat)

20 minute 3-mile

20 pullups

1:40 500m row

20 minute 1000m swim


-----
I once heard that people who actually write down their goals are more likely to achieve them.
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Old 04-24-2010, 10:50 AM   #8
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Re: Matthew's Workout Log - Starting 13 April 2010

19 April 2010

50 Crunches
3x5x195# Squat
3x5x95# Standing Military Press
4x5x125# Barbell Rows
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Old 04-24-2010, 10:53 AM   #9
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Re: Matthew's Workout Log - Starting 13 April 2010

21 April 2010

- Squat: 3x5x195#
- Bench: 3x5x145#
- Deadlift: 1x5x265#
2x5 dips
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Old 04-24-2010, 10:55 AM   #10
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Re: Matthew's Workout Log - Starting 13 April 2010

23 April 2010

3x5x195# Squat
4x5x95# Standing Mil Press
4x5x125# Barbell Rows

Swim - 500m - 10 mins
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