I'm at the office and should be working....

[Matt Ohlendorf]

But im not so, here is the start for my journal. good times....
Ok, im going to i guess start with my diet. Feel free to tell me where i need to improve.
Breakfast - 1 1/2 scoops whey, 1 orange small seedless, 2 spoonfulls of pineapple in natural juice, 1/2 cup steel cut oats. blended with ice and water.

mid morning - 4 egg whites + 2 whole eggs, 1 slice kraft cheese, 2 spoonfulls of pico-de-gallo (hot sauce)

lunch - walk 1 mile on tread in the storeroom at work at a incline, then go eat a big sandwich & apple or orange.

mid afternoon snack- egg same as above. these are prepped the night before and nuked in the micro at work. adds a really nice funk to the office. good times!

dinner - whatever and alot of it!

before bed - a shake with no fruit. ( the shake and the dinner switch on workout days. i have the shake after the workout, and the meal before bed.)

i drink no sodas and no coffie. i may have a sprite once a week on the weekend if we go to dinner.
i drink alot of water.

I will post on workout in abit.
thanks,
matt

[Matt Meinrod]

Looks solid. Strict, but not too strict because you give yourself dinner "open". I like it man!

[Matt Ohlendorf]

OK, the training. well, firstoff i have been lifting for a little over 2 months. so, my lifting is very weak comparied to some of the :F: on this board!
i am at work so i dont have my totals right now, but i am very disapointed with the new program i started. it uses a weird rep scheme that i am not to fond of.
it goes 6,1,6,1,10,12
the last program went 5x5, 3x15, 4x10. it rotated every workout. i saw really good gains on it to. but i do like some of the new exercises on this new program. so i will work on a new program today using some of the new exercises and the old rep scheme and post it really soon.

abs i do every workout alternating between swiss ball crunch and reverse crunch. i workout at home, i have a squat rack, oly. set of weights, swiss ball, tread mill ( i walk at work on the tread there ) and my wife has a big ass machine with the stations on it that i use for the seated rows and lat pulls etc.

more to come!
matt

edit this ....i am following the new program because it is in a book i bought called The New Rules of Lifting. the first workout i totally dug was from this book as well.
little more FYI

[Matt Ohlendorf]

Please give me feedback on what you think about this!
Workout A
Barbell Bench Sets Reps
Workout 1 5 5
Workout 2 4 10
Workout 3 4 10
Workout 4 5 5
Workout 5 4 10
Workout 6 4 10
Workout 7 5 5
Workout 8 4 10
Workout 9 4 10
Workout 10 5 5
Workout 11 4 10
Workout 12 4 10
Bent over barbell row
Exercise Sets Reps
Workout 1 5 5
Workout 2 4 10
Workout 3 4 10
Workout 4 5 5
Workout 5 4 10
Workout 6 4 10
Workout 7 5 5
Workout 8 4 10
Workout 9 4 10
Workout 10 5 5
Workout 11 4 10
Workout 12 4 10
Barbell shoulder press Sets Reps
Workout 1 5 5
Workout 2 4 10
Workout 3 4 10
Workout 4 5 5
Workout 5 4 10
Workout 6 4 10
Workout 7 5 5
Workout 8 4 10
Workout 9 4 10
Workout 10 5 5
Workout 11 4 10
Workout 12 4 10
Wide Grip Lat Pulldown Sets Reps
Workout 1 5 5
Workout 2 4 10
Workout 3 4 10
Workout 4 5 5
Workout 5 4 10
Workout 6 4 10
Workout 7 5 5
Workout 8 4 10
Workout 9 4 10
Workout 10 5 5
Workout 11 4 10
Workout 12 4 10
Close grip bench Sets Reps
Workout 1 5 5
Workout 2 4 10
Workout 3 4 10
Workout 4 5 5
Workout 5 4 10
Workout 6 4 10
Workout 7 5 5
Workout 8 4 10
Workout 9 4 10
Workout 10 5 5
Workout 11 4 10
Workout 12 4 10
High pull Sets Reps
Workout 1 5 5
Workout 2 4 10
Workout 3 4 10
Workout 4 5 5
Workout 5 4 10
Workout 6 4 10
Workout 7 5 5
Workout 8 4 10
Workout 9 4 10
Workout 10 5 5
Workout 11 4 10
Workout 12 4 10
Swiss Ball Crunch Sets Reps
3 20

[Matt Ohlendorf]

Please let me know what you think!
Workout B
Squat Sets Reps
Workout 1 4 10
Workout 2 5 5
Workout 3 4 10
Workout 4 4 10
Workout 5 5 5
Workout 6 4 10
Workout 7 4 10
Workout 8 5 5
Workout 9 4 10
Workout 10 4 10
Workout 11 5 5
Workout 12 4 10
Romanian Dead Lifts
Exercise Sets Reps
Workout 1 4 10
Workout 2 5 5
Workout 3 4 10
Workout 4 4 10
Workout 5 5 5
Workout 6 4 10
Workout 7 4 10
Workout 8 5 5
Workout 9 4 10
Workout 10 4 10
Workout 11 5 5
Workout 12 4 10
Dead Lifts Sets Reps
Workout 1 4 8
Workout 2 5 5
Workout 3 4 8
Workout 4 4 8
Workout 5 5 5
Workout 6 4 8
Workout 7 4 8
Workout 8 5 5
Workout 9 4 8
Workout 10 4 8
Workout 11 5 5
Workout 12 4 8
Good Mornings Sets Reps
Workout 1 4 10
Workout 2 5 5
Workout 3 4 10
Workout 4 4 10
Workout 5 5 5
Workout 6 4 10
Workout 7 4 10
Workout 8 5 5
Workout 9 4 10
Workout 10 4 10
Workout 11 5 5
Workout 12 4 10
Reverse Crunch Sets Reps
3 15

[Matt Ohlendorf]

Ok, after working in the yard for 3 hrs in the texas sun, i ate lunch, then kicked it for a hr or so then hit the weights. It went like this...(no snickering at the weights dagnabbit!)
today was a 5x5

Barbell bench 115,115,120,120,125

Bent over barbell rows 95,105,115,115,115 i stayed at 115 on this rather than compromise form and start raisng up on the pull. these are over handed.

Barbell shoulder press 75,85,85,90,90 on the first 90 4th rep something freaked out in my upper back on the right kinda by the trap muscle. it feels kinda pulled/screwed up some. i got the 5th rep but set it down and rested for abit to see if i was really hurt. still bothering me but i got the 5th set and i finished the workout. im downing a shake with amminos in it and took some advil .

Wide grip lat pull 110,110,120,120,120 the 120 get a bit ugly at the end, but i make every effort not to sway.

Close grip bench 95,115,120,120,120 very jacked bout this one! i didnt have to crawl out from under the bar on the last set! :mag:

High pulls 75,80,85,85,85, the last rep on the 85's was a tad ugly so i stayed on 85.

swiss ball crunch. 3x20

the tweaky shoulder thing better be better by tomorrow cuz thats squats and deads day and i love that workout!

hasta dudes
matt

[Matt Ohlendorf]

Ok, woke up this morning and the tweaky shoulder / trap thing seemed to be a muscle freakout. it actually feels alot better after the DL today. Like it streached out or something.
ok so here was todays workout.

Squat 4x10 135, 155, 175, 190x7. got let down about not getting the 10 on the last so did the last 3 at 205.

Romainian DL 4x10 95,115,135,145 i do these before DL as a warm up. is this a good idea?

DeadLift 4x8 135,175,195,205 the last 2 reps on the 205 were pretty hard.

any feed back?

thanks
matt

[Matt Ohlendorf]

ok, its friday and i havnt posted workouts. so, here goes.
tuesday
Barbell bench 4x10 85,95,100,105 x 9

bent barbell row 4x10 85,85,90,90

barbell shoulder press 4x10 65,75,80, 80x7

wide grip lat pull 4x10 80,90,100,110

close grip bench 4x10 75,85,95,100

high pull 65, 70, 70 ugly, 70 muey uglier

swiss ball crunches 3x20


on to wednesday
squat 5x5 185, 195, 200,205,210

romainian dead lift 5x5 115,135,165,180

dead lifts 5x5 185,205, 205, 215

adios matt

[Matt Ohlendorf]

ok, had a good day today, for me that is.
Barbell bench 4x10 95,95,105,110x8

Bent over barbell row 4x10 85,90,95,100

Barbell Shoulder press 4x10 65x15,80,80,85x7

Wide grip lat pull 4x10 90,110,120,120

close grip bench 4x10 75,95,105x8, 110x7

High pulls 4x10 65,65,65,70 the last time i did these the 70 was UgLy so i did the 65's then went to the 70 for the final and it was relly good.

swiss ball crunches. 3x20

tomorrow is squats and dl day.
see you then!
matt

[Nicolette L.]

MATT~
How did the Squats and DL's go? Any new Pr's? It has been a week since you posted in your journal. How is training? New Gains?