My name is Matt and I enjoy lifting heavy things.

[Matt593]

Hey all, my name is Matt. I am 22 years old and will be graduating from The Ohio State University in March. My competition will be in April and that is the Buckeye CLassic here in COlumbus. Also, this a first for me in setting up my own thread. I usually just lurk (as many do) and make a comment here and there. However, I have now decided to do this because of a certain group of people on here that I know have created an unofficial lb for lb lifting competition (you know who you are). And for those of you that I may not know who are also doing this "mini competition", I am sure we will get acquainted lol.

Sooo here I am. I dont know how far I will be taking this log as I am a fairly timid person. And although that may be a poor excuse to some, this is really all new to me (especially taking videos in the gym lol, I feel wierd doing it). So some support here and there probably wouldnt hurt either lol.

Stats:
22 years old
6'-2"
190 lbs
First BB competition is coming up in April :)

As for that brief introduction, all I have to do is start showing you guys my lifts. I guess that is how these things goe right?? I already went to the gym today for legs. So today's workout will be posted within a few hours hopefully.

[jked4life]

Hello. My name is also Matt and I also enjoy lifting heavy things.


Best of luck on your log and competition. I'll be competing for the first time this spring as well.

[debrovnik]

In :)

Interested in hearing about the lb for lb weightlifting comp!

[consumingfire]

Hello. My name is also Matt and I also enjoy lifting heavy things. (srs)


goodluck dude

[Blazed]

Best of luck, will be following!

[RichKnapp]

Same here, look forward to seeing your progress.

[Matt593]

Alright alright, I tried to upload my video of todays leg workout but am having issues. I will try again tomorrow though. As for the workout...

Squats
bar x 12
135 x 10
225 x 5
315 x 3
365 x 3
375 x 1
405 x 5 = PR (This one is for you whoever wants to try it out, and I should post the video sometime tomorrow. My card ran out of memory on #5, but you will just have to take my word for it lol)

Hack Squats
+90 x 8
+180 x 8
+270 x 6

GHR
BW x 10
+10 x 6
+15 x 7
-Superset-
Step Ups with medicne ball (about 24 inch platform)
x 10
x 10
x 10 These felt nice for balance and hip strengthening

Lastly was a SS of Seated Leg curls and Leg Extensions just to get the blood flowing before leaving the gym.

Great workout, I think I still had a bit left in the tank after the 405 set, but I will save it for net week :)

[Diskd]

strong squats buddy!

[The_Animal11]

My name is Matt and I enjoy lifting heavier things than you.


i dare you to try and prove i dont.


in4vids!

[rich55]

Hey all, my name is Matt. I am 22 years old and will be graduating from The Ohio State University in March. My competition will be in April and that is the Buckeye CLassic here in COlumbus. Also, this a first for me in setting up my own thread. I usually just lurk (as many do) and make a comment here and there. However, I have now decided to do this because of a certain group of people on here that I know have created an unofficial lb for lb lifting competition (you know who you are). And for those of you that I may not know who are also doing this "mini competition", I am sure we will get acquainted lol.

Haha, who are you referring to sir? :cool: Lift big to get big!!! Oh, it's on. And BTW, you torched me on squats, but I will get you.



My name is Matt and I enjoy lifting heavier things than you.


i dare you to try and prove i dont.


in4vids!

Look at this guy ^^^ We have created a monster haha.

[Matt593]

My name is Matt and I enjoy lifting heavier things than you.


i dare you to try and prove i dont.


in4vids!

LOL, I can only try right? I can't wait to see how you end up with your squats, you have made massive improvements recently.

The thing is I lost my cord to transfer my vids from my camera to the computer, so I am going to try to use my girlfriends computer to do this since I can just put my memory card in her computer. I had some trouble last night as the video kept on failing to upload to youtube fror some reason. I will try again here soon though.

Until then, I wont post todays Pull workout until I get the second video to upload as well :)

[The_Animal11]

Haha, who are you referring to sir? :cool: Lift big to get big!!! Oh, it's on. And BTW, you torched me on squats, but I will get you.




Look at this guy ^^^ We have created a monster haha.

haha i think it was in there before... remember you, james, and i just wouldnt stop rowing cuz we kept one upping each other? favorite workout ever.


LOL, I can only try right? I can't wait to see how you end up with your squats, you have made massive improvements recently.

The thing is I lost my cord to transfer my vids from my camera to the computer, so I am going to try to use my girlfriends computer to do this since I can just put my memory card in her computer. I had some trouble last night as the video kept on failing to upload to youtube fror some reason. I will try again here soon though.

Until then, I wont post todays Pull workout until I get the second video to upload as well :)

haha cant wait to see it man! 405x5 is huge!

[Matt593]

Well here come a couple videos!!

Here is the 405 x 5 video from my leg workout on Sunday. Again, sorry but my card ran out of memory on #5, so you will just have to take my word for it :)

Oh, and I will work on learning how to embed videos for next time.

http://www.youtube.com/watch?v=_rmkA6hANlM

[Matt593]

PULL DAY, Monday 11/23

Great workout today! Did back and bis. I decided to deadlift today as well since I have not done a full deadlift in about 2 months.

Deadlifts
135 x 12
135 x 8
225 x 5
315 x 3
405 x 3 This set feels so light
475 x 3 = PR and video

Deadlift video of 475 x 3, felt awesome! #3 could have been a little better, but not too bad for having not DL in a couple months. Again, I will embed next time.

http://www.youtube.com/watch?v=Rr7iPmrJm64

Seated Narrow Cable Rows
#10 x 12
#14 x 10
#18 x 8
#20 (whole stack) x 10

BB Curls
65 x 6
95 x 6
115 x 6
135 x 6, fail on # 7 = PR. Form felt suprisingly awesome on this! No video b/c there was not a good place to put my camera and nobody I knew to film it. Maybe next time though.

Wide Pulldowns
#12 x 10
#14 x 10
#16 x 8
#16 x 7

1 Arm DB Rows
120's x 12 each arm for all three sets

Straight Arm Pulldowns
#12 x 10
# 14 x 10
# 14 x 8
-SUPERSET-
Incline DB Curls
35's x 10
35's x 10
40's x 8

[AllGenetix]

sweet journal

insert youtube code here

thats how you embed. the code is the last part after the = sign

Rr7iPmrJm64

_rmkA6hANlM

[debrovnik]

Any info on what the lb for lb lifting contest is?? Interested in that!

Great lifts BTW!!!

[The_Animal11]

are those at rpac?? the first one doesnt look like RPAC to me!


you straight up killed those though man! went up fast and easy, impressive!

now we just need some pre-diet pics cuz you cant tell physique at all from those things.

[Matt593]

are those at rpac?? the first one doesnt look like RPAC to me!


you straight up killed those though man! went up fast and easy, impressive!

now we just need some pre-diet pics cuz you cant tell physique at all from those things.

I agree about the pre diet pictures. Just weighed myself this morning at 192. Hopefully I get somewhere around 195-197, that would be ideal for me. I am sure Thanksgiving will help with that lol.

And the first video is from the ARC on Woody Hayes and Kenny Road, which is the gym where I usually go to unless I do legs.

[The_Animal11]

I agree about the pre diet pictures. Just weighed myself this morning at 192. Hopefully I get somewhere around 195-197, that would be ideal for me. I am sure Thanksgiving will help with that lol.

And the first video is from the ARC on Woody Hayes and Kenny Road, which is the gym where I usually go to unless I do legs.

ooohhh now that you mention that i DO recognize it. only worked out there a few times though. most the time when i was there i was playin soccer.

[Matt593]

sweet journal

insert youtube code here

thats how you embed. the code is the last part after the = sign

Rr7iPmrJm64

_rmkA6hANlM

Thanks for the help man! Ill try this next time.

[Matt593]

Any info on what the lb for lb lifting contest is?? Interested in that!

Great lifts BTW!!!

Thanks!

And for the lb for lb contest, its pretty simple. Anyone can join. Those who are in so far include RooRooTJ, The_Animal11, Rich55, worldgymfreak as well as myself. Instead of explaining it to you myself, I will just quote Rich from his journal...

"- Videos are to be posted within your OWN journal. A separate log could get massive fast and this will keep us all focus on our own gains.
- To create a challenge simply pick an exercise someone is doing and go after it. Let's keep this open and fun geared to what's best for each of us.
- If you got a challenge then just post a message pointing back to your own journal
- The pound for pound measure will be used

For example, Stolz and I were battling with Flat DB Presses. I'm posting up a vid after Thursday's battle with 110's and 115's. Stolz can post a video of his craziness stacking DB's if he's still in. Sorry bro, gotta see this! Haha

Sound like fun? Oh, it's official now.

Note: Other challenges mentioned thus far and ready to go are the Barbell Curls 4-6RM, Squats 5RM and Deads 3RM. Looking at Sporto's Rack Chins, Bent-Over Bar Rows (Pendlay style) and Incline Flys here soon as those could be fun to do and good for me."

[Matt593]

strong squats buddy!

Thanks man! It has taken alot of consistency and dedication over the years to get where I am at now.


Hello. My name is also Matt and I also enjoy lifting heavy things.



Best of luck on your log and competition. I'll be competing for the first time this spring as well.

Awesome, which competition will you be doing? It will be interesting for both of us I am sure.


Best of luck, will be following!

Thats awesome thank you, should be interesting :)


Same here, look forward to seeing your progress.

Thanks. As long as i make some kind of progress I will be happy :)

[debrovnik]

I'll challenge everyone to weighted dips then! XD

I'm currently @ +71% for about 5 reps - will stick a vid up when I do them next!

[rich55]

BEASTLY!! 405 looked light. I don't care what you say, you're a freak! My prediction: Novice Overall Champ at the Buckeye Classic.

Oh, and for those that don't know Matt walks around shredded.

[The_Animal11]

I'll challenge everyone to weighted dips then! XD

I'm currently @ +71% for about 5 reps - will stick a vid up when I do them next!

:does some quick math:

I'll take that one! Next push day is thursday! I'll do a vid then

[cawiau]

I am definitely in for this... crazy lifts bro!

[Matt593]

BEASTLY!! 405 looked light. I don't care what you say, you're a freak! My prediction: Novice Overall Champ at the Buckeye Classic.

Oh, and for those that don't know Matt walks around shredded.

Lol thanks Rich, I think thats says alot coming from you :)


I am definitely in for this... crazy lifts bro!

Hey Carl. I have lurked on your page here and there before. You are looking awesome!Tremendous weight loss achievement over the past year, I wish you the best!!

[cawiau]

Hey Carl. I have lurked on your page here and there before. You are looking awesome!Tremendous weight loss achievement over the past year, I wish you the best!!

Thanks bro, now I need to get strong like you :D

[RooRooTJ]

Damn bro. Those are some big ass lifts. I dont know If I can make it up to those. haha

[RooRooTJ]

I agree about the pre diet pictures. Just weighed myself this morning at 192. Hopefully I get somewhere around 195-197, that would be ideal for me. I am sure Thanksgiving will help with that lol.

And the first video is from the ARC on Woody Hayes and Kenny Road, which is the gym where I usually go to unless I do legs.

SO when are you starting your diet?

[Diskd]

BEASTLY!! 405 looked light. I don't care what you say, you're a freak! My prediction: Novice Overall Champ at the Buckeye Classic.

Oh, and for those that don't know Matt walks around shredded.

hopefully i can give him some friendly competition ;)

[The_Animal11]

novice overall champ huh? dang all i got was: "its gunna be a tough class! better train hard!"

he was right then, and we'll see if hes right again!

[Matt593]

SO when are you starting your diet?

Probably whenever 12 weeks out is, So right around January 24th if I am not mistaken.


hopefully i can give him some friendly competition ;)

And I am sure you will, maybe one day I can come in to a show as big as you will :).


novice overall champ huh? dang all i got was: "its gunna be a tough class! better train hard!"

he was right then, and we'll see if hes right again!

And if there wasnt already enough pressure for this show. Thanks Stolz lol.

[The_Animal11]

And if there wasnt already enough pressure for this show. Thanks Stolz lol.

if you walk around a 6 weeks out 192, you're gunna kill it brutha. just keep doin what youre doin!

[Matt593]

11/25/09 -- PUSH

Pretty good day today. Did some decline bb press' and incline db press' since I have not done them in a while.

Flat Bench
95 x 15
135 x 8
135 x 5
185 x 5
235 x 5
285 x 3
335 x 2 = New weight for me. Being under this weight really just helps me mentally even though it may not do too much for me physically.

Incline DB Press
75 x 10
100 x 8
110 x 7
110 x 4

Decline BB Press
225 x 10
245 x 7
255 x 4 + 1 forced rep

Seated DB Lateral
35 x 10
40 x 8
45 x 8
-SUPERSET-
Bent Over Lateral
35 x 10
40 x 8
45 x 8

Low Pulley Freemotion Flyes
#7 x 12
#10 x 12
-SUPERSET
Cable Pushdown
#8 x 10
#10 x 10

1 Arm Reverse Pushdown
# 5 x 10 each arm
5 x 8 each arm

[DesireToGrow]

This is my first time in here but looks good so far. :D


That's an old ass workout btw :p (8/25/09)

[Matt593]

I still have never really posed before, so these need work. Legs still need bigger, so I am going to gradually start increasing the volume with lunges, extensions and curls to really crush them and make them grow.

[Matt593]

This is my first time in here but looks good so far. :D


That's an old ass workout btw :p (8/25/09)

LOL! I would never have caught that, thats pretty funny. I was reading you post and was thinking to myself...what the hell is he talking about??

Thanks again!

[The_Animal11]

rich wasnt kidding!

youre about a week away from striated quads methinks! also i glanced back at some of the older pics on your bodyspace and you've REALLY put on some quality mass since then. seriously good job man. those novice's at the buckeye have a huge threat on their hands.

[Matt593]

rich wasnt kidding!

youre about a week away from striated quads methinks! also i glanced back at some of the older pics on your bodyspace and you've REALLY put on some quality mass since then. seriously good job man. those novice's at the buckeye have a huge threat on their hands.

Thanks Stolz, that means a lot...but next up is trying to master posing :)

[rich55]

rich wasnt kidding!

youre about a week away from striated quads methinks! also i glanced back at some of the older pics on your bodyspace and you've REALLY put on some quality mass since then. seriously good job man. those novice's at the buckeye have a huge threat on their hands.

AGREED! Dang Matt. Straight up insane. Just go ahead and put yourself in the freak category. Your progress since I've met you is absolutely incredible.



Thanks Stolz, that means a lot...but next up is trying to master posing :)

Don't worry. You'll get it done. We've got some tweaking to do, which will make your already great physique hard to beat.

[The_Animal11]

http://forum.bodybuilding.com/attachment.php?attachmentid=2175051&d=1259189999

http://forum.bodybuilding.com/attachment.php?attachmentid=2175061&d=1259190009

http://forum.bodybuilding.com/attachment.php?attachmentid=2175071&d=1259190021

http://forum.bodybuilding.com/attachment.php?attachmentid=2175081&d=1259190032

http://forum.bodybuilding.com/attachment.php?attachmentid=2175091&d=1259190045

look at those legs!

[airickuh]

Matt you sure do have some big muscles. haha.. I bet you werent expecting to see me post on here! Maybe I will learn how to do things on here and come on more than twice a year.

[The_Animal11]

what the heck matt i was runnin my journal like 6 months before i had any chicks comment in it.


lucky.



Happy Thanksgiving big man! eat up!

[debrovnik]

Sick legs!!!

[The_Animal11]

I'll challenge everyone to weighted dips then! XD

I'm currently @ +71% for about 5 reps - will stick a vid up when I do them next!

got +76% (145 @190lbs) up in my log from today's workout, just loaded it!

[Matt593]

Matt you sure do have some big muscles. haha.. I bet you werent expecting to see me post on here! Maybe I will learn how to do things on here and come on more than twice a year.

Yeah, I am shocked to see you on here let alone post on here :)


what the heck matt i was runnin my journal like 6 months before i had any chicks comment in it.


lucky.



Happy Thanksgiving big man! eat up!

Haha, yeah. That is Erica, my girlfriend. She is wonderful! You actually may have seen her when I said hi to you at the RPAC like a year ago in the fall, I dunno if you remember that. I just remember I was doing hack squats at the time and you said to me, "Rich would be proud" lol. Happy Thanksgiving to you too, and to everyone else at that. I had 5 pieces of pie today.


Sick legs!!!

They have come a long way but they still need work though lol.

[Matt593]

got +76% (145 @190lbs) up in my log from today's workout, just loaded it!

Damn strong!

[Matt593]

11/28/09 ==> LEGSS

A little more volume today. Squats are still getting stronger.

Squats
Bar x 15
135 x 12
135 x 8
225 x 5
315 x 3
365 x 3
375 x 1
415 x 4 => PR

Hack Squats
90 x 10
180 x 8
270 x 7

Seated Leg Curls
190 x 12
Stack x 10
Stack x 8, Dropset to 100 x 25

Walking Lunges
40 's x 10 each leg
60's x 10 each leg
80's x 10 each leg

Leg Extensions (these burned like s***)
190 x 10
190 x 10
190 x 10 + 2 Breathing Reps

Donkey Calf Raise
360 x 15
360 x 12
360 x 12

[The_Animal11]

11/28/09 ==> LEGSS

A little more volume today. Squats are still getting stronger.

Squats

415 x 4 => PR



Donkey Calf Raise
360 x 15
360 x 12
360 x 12

nice squatting!! big pr for sure!

how did you load 360 on your back for a donkey calf raise???

[cawiau]

sick numbers :eek::eek:

[Matt593]

nice squatting!! big pr for sure!

how did you load 360 on your back for a donkey calf raise???

Oh, it is the donkey calf raise machine at the RPAC over by where the dumbbells/military press benches are. Same idea as the one at Metro by the leg press where you load the plates right underneath you. So not a true donkey calf raise I guess, not like Arnold did anyways.

Those dips looked HEAVY BTW!


sick numbers :eek::eek:

Yeah, but as much as I also like the numbers, using weight that suits yourself is what matters most. Now whether this means using "light" or "heavy" weight, putting the muscle through the ringer efficiently is what is most important to me.

[Matt593]

11/30/09 - PULL

Kind of a slow workout today, had trouble getting myself up and going. Although it did feel good after a long day of class and projects.

Rack Deads
135 x 15
135 x 8
225 x 8
315 x 5
405 x 5
495 x 1
535 x 4

1 Arm DB Rows - I was initially planning on going heavier and stacking dumbells like Berto and The_Animal11 do, but it did not work out because with the shape and length of these dumbells there was no room for my hands. So I decided to just to static holds on top for each repetition.
80's x 10
120's x 12
120's x 12
120's x 12

Barbell Curls
65 x 6
95 x 6
115 x 6
135 x 9 - Last two or three were kind of sloppy.

Narrow Cable Rows
#16 x 8
#18 x 8
Stack + 5lbs x 9, short rest then 1 more

Wide Pullups - Back = Fried by now
BW x 8
BW x 7
BW x 6 + 1 more crappy pullup

Bent Underhand BB Rows
225 x 10
225 x 10
225 x 7 + 3 more breathing reps

Across Chest Hammer Curls
40's x 8
50's x 8
60's x 10 :)

Behind Back Shrugs
225 x 10
275 x 10
-SUPERSET-
Cable Curls
#12 x 8
#12 x 7

[Diskd]

WOW Matt @ those rack pulls!

[Matt593]

WOW Matt @ those rack pulls!

:) I may have to try full deadlifts again next week to set another PR before stopping for a while. After that I will probably stop with them for a couple weeks. Don't want to risk injuring anything, not worth it. Deadlifts on pull days for three consecutive weeks is enough for me these days.

[cawiau]

Sick lifts again as usual!


hYeah, but as much as I also like the numbers, using weight that suits yourself is what matters most. Now whether this means using "light" or "heavy" weight, putting the muscle through the ringer efficiently is what is most important to me.

I agree :)

[The_Animal11]

11/30/09 - PULL

Kind of a slow workout today, had trouble getting myself up and going. Although it did feel good after a long day of class and projects.

i know how those days are! still busted out a heck of a workout though



1 Arm DB Rows - I was initially planning on going heavier and stacking dumbells like Berto and The_Animal11 do, but it did not work out because with the shape and length of these dumbells there was no room for my hands. So I decided to just to static holds on top for each repetition.


gotta put your hand in first! then the DB pretty much just goes right on top of it. it aint comfortable, but it gets the job done!



Barbell Curls
65 x 6
95 x 6
115 x 6
135 x 9 - Last two or three were kind of sloppy.


looks like i got me some work to do!

[Matt593]

gotta put your hand in first! then the DB pretty much just goes right on top of it. it aint comfortable, but it gets the job done!

Well I noticed that the dumbells you were using were a little different than these. When you set the smaller on top, the weights on both sides of the smaller made contact with the weights on the larger one, leaving some room for your hands between the two handles. The db's I used did not do that, both handles made contact and there really was no room for my hand. When putting my hand in first it would simply get crushed.

Looks like I will have to just start 1-Arm rowing the 7 ft. straight bars with weight lol. Kidding.

[The_Animal11]

Well I noticed that the dumbells you were using were a little different than these. When you set the smaller on top, the weights on both sides of the smaller made contact with the weights on the larger one, leaving some room for your hands between the two handles. The db's I used did not do that, both handles made contact and there really was no room for my hand. When putting my hand in first it would simply get crushed.

Looks like I will have to just start 1-Arm rowing the 7 ft. straight bars with weight lol. Kidding.

haha thats what happens when i stack for DB presses. i think part of it is also that i have my hand high on the handle, so the DB is resting against my wrist, keepin it from falling down onto my fingers and the handle of the first DB.

and yeah ive considered switchin to the one arm bb rows as well haha, not sure how you count the weight on that though!

[Matt593]

Forgot to mention that as of a couple days ago I am at 193 (weighed in the morning). In February I got up to 192 before mini cut, so this is a PR for me lol. I'm just a little guy.

[Diskd]

Forgot to mention that as of a couple days ago I am at 193 (weighed in the morning). In February I got up to 192 before mini cut, so this is a PR for me lol. I'm just a little guy.

at your BF% thats pretty HUGE!

[rich55]

11/30/09 - PULL

Kind of a slow workout today, had trouble getting myself up and going. Although it did feel good after a long day of class and projects.

Rack Deads
135 x 15
135 x 8
225 x 8
315 x 5
405 x 5
495 x 1
535 x 4

Yeah, you'll have those days. Most of the time you just have to get moving and it's all good. Instinct just kicks in. Awesome rack pulls!



:) I may have to try full deadlifts again next week to set another PR before stopping for a while. After that I will probably stop with them for a couple weeks. Don't want to risk injuring anything, not worth it. Deadlifts on pull days for three consecutive weeks is enough for me these days.

Good, will give me a chance to conquer 465.



Forgot to mention that as of a couple days ago I am at 193 (weighed in the morning). In February I got up to 192 before mini cut, so this is a PR for me lol. I'm just a little guy.

Yeah buddy!!! Pshh...little guy. You are just sickly ripped.

[rich55]

Matt you sure do have some big muscles. haha.. I bet you werent expecting to see me post on here! Maybe I will learn how to do things on here and come on more than twice a year.

Now we just need to get her in the Buckeye! ^^^^

She is in way too good of shape to be walking around for years without competing. I think a comeback is in order :D

[Matt593]

at your BF% thats pretty HUGE!

Yeah not too shabby.


Now we just need to get her in the Buckeye! ^^^^

She is in way too good of shape to be walking around for years without competing. I think a comeback is in order :D

I agree! That would be pretty cool if she did the Buckeye too. Now hopefully she reads this lol.

Although I do know that she plans on doing the Northern Kentucky show in March. She is keeping at it very well and even hired Davies to eventually help with her diet.

Oh and good luck on your deadlifts, just rip that bar off the ground!

[airickuh]

Matt you know I am keeping up with this! Rich, I have been walking around very OUT of shape for the last few years! I finally got re-motivated to compete. Already down 12 lbs since the end of October! :) I can't wait for Matt to start dieting with me.. the yummy food he gets to eat is too tempting! Come onnn January 26! (i think)

[Matt593]

12/2/09 - PUSH

Again, hectic day of school. Two presentations and two exams, each for a different class...with plenty of studying and preparation in between. I decided to start the night off right with incline bb press' since I have not done these in quite some time. Then throw in a few sets of pullovers and a few on the military press (since its been a while for these as well), my triceps were just beat.

Incline BB Press
Bar x 20
95 x 10
135 x 10
185 x 8
235 x 5
275 x 4

Flat DB Press
100's x 8
120's x 5
120's x 4
100's x 8...# 9 started off well then failed every so quickly

Pullovers
80 x 10
90 x 10
100 x 8

Military Press
135 x 8...triceps are just fried by now
185 x 4
165 x 6

Decline DB Extensions
35's x 10
35's x 10
35's x 7

Bent Laterals
45's x 10
45's x 10
45's x 10
-SUPERSET-
Cable Pushdowns
#10 x 6
#9 x 8
X9 x 7

Then 17 pushups immediately after, followed by two scoops of Golden Gains...mmmm :)

[cawiau]

How are the triceps feeling today? you just killed them!

[jaim91]

Hey hun!

Thanks for stopping by my journal!!!

Looks like you MOS DEF enjoy teh heavy lifting! I endorse!

[Matt593]

How are the triceps feeling today? you just killed them!

SORE!


Hey hun!

Thanks for stopping by my journal!!!

Looks like you MOS DEF enjoy teh heavy lifting! I endorse!

lol, thank you

[bustasinclair]

subb'd

My name is Matt too! I like to lift mediocre heavy shiz!

Nice lifts in here for sure! What do you feel is going to be your stage weight?

[jked4life]

Damn man, you weren't kidding. You really do move some weight!

I wouldn't say you're a little guy at all either. At 6'2, 193 is pretty big considering how lean you are!

You are definitely going to do some damage at the Buckeye in the Novice class.

[rich55]

I agree! That would be pretty cool if she did the Buckeye too. Now hopefully she reads this lol.

Although I do know that she plans on doing the Northern Kentucky show in March. She is keeping at it very well and even hired Davies to eventually help with her diet.

Oh and good luck on your deadlifts, just rip that bar off the ground!

Persuasion is a wonderful thing :D Northern Kentucky is a good show, but real big. Almost too big, but good. And you are getting STRONG!!! Keep it up.


Matt you know I am keeping up with this! Rich, I have been walking around very OUT of shape for the last few years! I finally got re-motivated to compete. Already down 12 lbs since the end of October! :) I can't wait for Matt to start dieting with me.. the yummy food he gets to eat is too tempting! Come onnn January 26! (i think)

There she is! I've seen many people make comebacks and tear it up. When you got it, you got it! A good spring run will be good for you. Buckeye, Buckeye! All the figure gals are doing it haha :D

[thepacman]

some solid weight your throwin around at 193lbs!

[Matt593]

subb'd

My name is Matt too! I like to lift mediocre heavy shiz!

Nice lifts in here for sure! What do you feel is going to be your stage weight?

Hey Matt. I'm not sure what my stage weight will be. I hope to add close to another pound of muscle (few pounds of bodyweight) within 8 weeks, so that might put me somewhere right around 180lbs if I had to guess. Could be wrong though.


Damn man, you weren't kidding. You really do move some weight!

I wouldn't say you're a little guy at all either. At 6'2, 193 is pretty big considering how lean you are!

You are definitely going to do some damage at the Buckeye in the Novice class.

I hope I do well. Training hard, listening to my body and being smart with plenty of rest and recovery has treated me well over the past couple years, as it should anybody. We will see is it pays off in April :)


some solid weight your throwin around at 193lbs!

Yeah, I do wish I really could "throw" those weights around haha. How cool would that be, like the Incredible Hulk or something.

[Matt593]

12/6/09 - LEGS

Tonights lift was just okay. Kinda tired. Last weeks leg day was brutal since I stepped up the volume/pace, which my body has not seen in a while. Needless to say, I feel that all of that extra volume probably didn't help me recover properly for heavy squats this week. Squats were basically a repeat from last week, except for the last lighter burnout set which torched my quads.

On with the workout...

Run for 5 mins then...

Squats
Bar x 12
135 x 10
225 x 5
315 x 3
365 x 3
375 x 1
415 x 4
315 x 14, fail on 15...ouch :)

Prone Leg Curls
90 x 12
130 x 10
150 x 10
170 x 8

Leg extensions
170 x 12
190 x 12
210 x 9

Seated Calf Raise
135 x 12
180 x 10
-SUPERSET
1-Leg Standing Calf Raise
+60 lb db x 12
+60 lb db x 10

...Followed by 2 scoops of Golden Gains :). Then 30 more grams protein + little debbie oatmeal pie 30 minutes later.

[The_Animal11]

id say thats still quite a day in the gym man. goin to failure on squats always = good day

[Diskd]

I'm sure you were seeing stars on #14 and #15 on that burnout set!

[Matt593]

id say thats still quite a day in the gym man. goin to failure on squats always = good day

True, true.


I'm sure you were seeing stars on #14 and #15 on that burnout set!

Yeah almost, but thats the goal lol. That weight feels so light after 415, I just felt like pumping them out.

[Matt593]

12/7/09

5:45 PM - just got to the gym

5:48 PM - begin stretching for 10 minutes

5:58 PM - begin light warmup sets on deadlift

6:05 PM - pulled a muscle in lower/right back during first repetition of 3rd warmup set

-End of workout-

not too happy

[cawiau]

Better safe than sorry;)
Sorry about the pulled muscle bro!

[Matt593]

Better safe than sorry;)
Sorry about the pulled muscle bro!

True, which is why I immediately left the gym. This isnt the first time something like this has happened to me. As with any injury it is just frustrating, but at least it is muscular in nature and not a spinal injury. I will just have to work around this as I know I will be in quite some pain the next couple days (especially tomorrow morning). No squats :(, deadlifts of course, bent rows, free weight shoulder presses etc. However, I will use plenty of stretching, ice and NSAID's these first few days.

If I am feeling up to it I will go back tomorrow to do a modified pull workout with more machines that I can brace myself on to help eliminate high amounts of unwanted lower back stress.

On that note, I will no longer whine about this as it can only make me stronger and make me want to take April even more.

[Matt593]

12/9/09 - PULL

Went to a different gym today since they had plenty of hammer strength equipment that would help eliminate lower back stress. Also did a few variation of curls. Didnt really keep track of anything since it is a totally different gym, machines were different, you guys know the routine. All in all nothing too exciting, but I did have a pretty good one at the gym today. It felt great to get in there as I have only trained once (leg day)within the past five days...

[RichKnapp]

So how did the H.S. machines work out for ya.

[rich55]

12/7/09

5:45 PM - just got to the gym

5:48 PM - begin stretching for 10 minutes

5:58 PM - begin light warmup sets on deadlift

6:05 PM - pulled a muscle in lower/right back during first repetition of 3rd warmup set

-End of workout-

not too happy

Sorry to hear that Matt. Hopefully it was not too serious. Rest it and get better. It happens to the best of us. Your drive and determination will make you a champ.

[RichKnapp]

So any updates on how the back is doing?

[Matt593]

Sorry to hear that Matt. Hopefully it was not too serious. Rest it and get better. It happens to the best of us. Your drive and determination will make you a champ.

Thankfully its not too serious, two weeks and I sould be fine.


So any updates on how the back is doing?

Hammer strength machines were awesome. Back is doing, well its sore now. After a couple more days it should be feeling MUCH better though Two weeks and I will probably be good.

[cawiau]

Thankfully its not too serious, two weeks and I sould be fine.



Hammer strength machines were awesome. Back is doing, well its sore now. After a couple more days it should be feeling MUCH better though Two weeks and I will probably be good.

good news :D

[Matt593]

good news :D

Sure is. How you doing lately, anything new with you?

[Matt593]

12/10/09 - PUSH
Again, focused on reducing unwanted lower back stress, so no dumbell presses for me today. Simply by unracking, carrying and reracking the big boys would probably be a stupid idea for me to try right now.

Incline BB Press
95 x 12
95 x 10
135 x 8
185 x 5
235 x 5
275 x 5 - PR
225 x 10

Flat BB Press
225 x 5
245 x 5
265 x 5
275 x 4

Freemotion flyes (varying from high to low)
First set was a set of 10, then lightened it up for two more sets of 12 with a stronger contraction.

CGBP - Tris were pretty shot by now
185 x 6
185 x 6
205 x 5

Decline DB Extensions
35's x 10
40's x 10
40's x 8
-SUPERSET-
Seated DB Lateral
35's x 10
40's x 10
40's x 7

Overall this one was a fairly brief workout, nothing too special here. Just downed some Golden Gains with 10g glutamine and about to eat in a little bit. Next time I think I may try these tricep deadlifts that I noticed some people are talking about. Sounds interesting and something new, which is always good :)

[K-Dawg_05]

whats your current diet like? and what do you plan for cutting as far as diet goes?

[Matt593]

whats your current diet like? and what do you plan for cutting as far as diet goes?

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).

[Matt593]

12/13/09 - LEGS

Great night in the gym. Number of excercises was limited because of lower back. Had to hold off on squats, hack squats, lunges this time around. Maybe next week I will get to them if I am feeling good enough.

Leg Press
2 plates per side x 15
3 pps x 10
4 pps x 8
5 pps x 6
6 pps x 6
7 pps x 6
8 pps x 6
9 pps x 2
7 pps x 8
5 pps x 15

Leg Extensions
170 x 12
190 x 12
210 x 12
230 x 7

Seated Leg Curls
170 x 10
190 x 10
205 x 8

Seated Calf Raises
Many sets of 180 - Lost count :)

Hanging Leg Raises at the end, I figured I better do more "core" work to help rehab this injury and prevent anouther one.

[Matt593]

12/14/09 - PULL

Went to the downtown Metro Fitness tonight to use their abundance of hammer strength machines to ease lower back stress. To be honest I kind of took it easy. It was nice to run into Rich and a few others at the gym who have been training hard for upcoming shows.

HS Low Row
1 plate per side x 12
2 pps x 10
3 pps x 10
4 pps x 8
4.5 pps x 6
3 pps x 12

Wide Pulldowns
160 x 8
180 x 8
200 x 8
220 x 6

Alternating DB Curls
40's x 6
50's x 6
60's x 6
70's x 6

Cybex Machine Row
#12 x 10
#15 x 8
#18 x 8
#20 (stack) x 8

EZ Reverse Curls
70 x 8
90 x 8
110 x 8
120 x 6

HS High Row
3 pps x 10
4 pps x 5
3 pps x 10

Behind Back Shrugs
275 x 10
315 x 10
-SUPERSET-
Across Chest Hammer Curls
50's x 10
55's x 8

[K-Dawg_05]

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).

nice man....that is one hell of a metabolism.
Being a tall bodybuilder, what do you feel works best? low reps, heavy weight? I cant seem to get the wheels to grow for sh't....ive been using similar split to yours..legs, push, pull,off repeat and must say its done wonders for strength and size.

[Matt593]

nice man....that is one hell of a metabolism.
Being a tall bodybuilder, what do you feel works best? low reps, heavy weight? I cant seem to get the wheels to grow for sh't....ive been using similar split to yours..legs, push, pull,off repeat and must say its done wonders for strength and size.

My body has always responded pretty well to heavier weight and "low reps". I also have always relied on the basics such as using basic compound lifts to be the bread and butter of my workouts to put on some muscle. However, I do incorporate a little bit of everything into my training to hit each type of muscle fiber.

If you have trouble growing some legs (which I do to), step back and try something different for the workout. Or, even if you lighten up the weight a bit on squats and make sure you are going down to parallel this will help tremendously. That way you engage every bit of your hips and legs. Dont worry about the lighter weight, just make sure you go down far enough (none of this half squat stuff) and the weight should shoot right back up and past where you originally were if you stick with it. It might take a while, but it worked for me.

I would also recommend focusing on working your hamstrings hard with prone leg curls, seated leg curls single leg curls, good mornings, stiff leg deadlifts, glute ham raises, lunges, etc. As for most people (including myself), hamstring development is not as good as quad development.

[Diskd]

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).

LOL @ the 4400 cals

Ya when I was in my 10 month bulk mode I would eat close to 5k cals and near the end SLOWLY gain weight

Its kind of funny now complaining to people about "dieting" when I'm still eating 3000 cals =)

[Matt593]

LOL @ the 4400 cals

Ya when I was in my 10 month bulk mode I would eat close to 5k cals and near the end SLOWLY gain weight

Its kind of funny now complaining to people about "dieting" when I'm still eating 3000 cals =)

Haha yeah, I figure I cant complain too much though since it will be better down the road when I get older. Maybe I will be a fat man, who knows?

In other news, I am going to hit a Push workout here in a little bit. Back is sore and I am getting sick with a cold pretty fast. I am having trouble getting myself in the gym because of this, but mark my words I will get it done. I will then rest for at least three days to help battle this cold and heal my lower back strain faster.

I will still lift big weight though. You will see.

[cawiau]

Enjoy the push workout...

[The_Animal11]

whats up keith? As of now, i usually shoot for roughly 600g cho, 300g-330g pro, 80g fat. This comes out to be roughly 4400 calories per day. Even at this i still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.


jeeeeeaaaaallllooouuuuusssss

[Matt593]

12/15/09 - PUSH

Today may have been the last day of this Push, Pull Legs split. I'm not sure what I want to do next, I might just go back to a 5 day, one bodypart per day split. If anyone has any suggestions for a new split that might be good feel free to share.

Oh, and the legs (quads) are pretty sore and hip flexors are very sore from 2 days ago probably because of using a leg press that I have never used before. :)

Flat BB Press
95 x 12
135 x 10
185 x 8
235 x 5
285 x 3
335 x 3 - PR

Incline BB Press
225 x 12
245 x 6 - Bad spotter just grabbed the bar as soon as I started to struggle with #7. I had a different spotter for the next 2 sets.
245 x 4
225 x 6 +1 Forced Rep

Incline DB Flyes
65's x 8
65's x 7
65's x 6

CGBP - These feel sooo much heavier on a PUSH day rather than fresh off on an ARM day.
205 x 5
225 x 3
205 x 5

DB Kickbacks
30's x 12
30's x 12
35's x 9
-SUPERSET-
Seated DB Laterals
40's x 10
40's x 10
40's x 5 or 6

Finished.

I will now be taking 3 or 4 days off to help heal my back and my immune system, then come back fresh with a new routine.

[Matt593]

Enjoy the push workout...

I sure did :)


jeeeeeaaaaallllooouuuuusssss

What, about the fast food? Well thats ok, because it looks like you are a much, MUCH better cook than I am. So I guess we are even. However I may have to learn how to make my food taste a little better when the diet starts so maybe I will become more diligent on making healthy yet tastey stuff.

[The_Animal11]

I sure did :)



What, about the fast food? Well thats ok, because it looks like you are a much, MUCH better cook than I am. So I guess we are even. However I may have to learn how to make my food taste a little better when the diet starts so maybe I will become more diligent on making healthy yet tastey stuff.

not gunna lie, my cooking makes the girls in my group of friends pretty jealous.

[Matt593]

12/20/09 - Legs

After a long night of playing Modern Warfare II last night and work this morning, I had trouble getting myself off of the bed after work a few hours ago. Dozed off for a bit and woke up about 30 mins later, with no more time to waste because the gym closed at 8 tonight. So I got it done. Great workout tonight as I was a bit stronger on the leg press than last week. I would now like to fall asleep :)

Leg Press
2 plates per side x 15
3 pps x 10
4 pps x 8
5 pps x 6
6 pps x 6
7 pps x 6
8 pps x 8 - 2 more than last week
9 pps x 2 - last week needed help on #2, not this time

Paramount Hack Squat Machine - This may be the toughest machine I have ever used. Adding only 2 plates (1 each side) got the job done!
+90 x 5
+90 x 5
+90 x 7 - Dug real deep to get number 6 and 7. The 7th took about 5 seconds to get up.

Prone Leg Curls (narrow)
130 x 10
150 x 10
180 x 6 + 2 after a couple breaths...drop to 150 x 5 - fail on #6. These burned like crazy!

Then three sets of hanging leg raises.

Back is still getting better, still a few more weeks till I am 100%. If I am feeling good enough next week I may add walking lunges and see how those feel.

I will be hitting some calves tomorrow downtown with a standing calf raise machine that I like.

[cawiau]

Strong leg workout bro and give your back the time it needs to heal properly. Don't rush it ;)

[Matt593]

Strong leg workout bro and give your back the time it needs to heal properly. Don't rush it ;)

Yeah, I just took four consecutive days off. I will go to the gym tomorrow and wednesday thn probably a few more days off till sunday. I have to do something, but I am surely getting plenty of rest.

Sometimes it is just hard because I feel like I am not doing enough, but I figure if I hit it hard enough in the gym for an hour or so (even if it is just three times a week) I can still grow.

How are things with you in life? Hows the diet and training?

[cawiau]

Yeah, I just took four consecutive days off. I will go to the gym tomorrow and wednesday thn probably a few more days off till sunday. I have to do something, but I am surely getting plenty of rest.

Sometimes it is just hard because I feel like I am not doing enough, but I figure if I hit it hard enough in the gym for an hour or so (even if it is just three times a week) I can still grow.

How are things with you in life? Hows the diet and training?
Hey bro, sounds like a good plan to me. Just do what you got to do bro and think about long term:)

As for me, life is so and so and the diet is not any better. Just trying to hang in there :(

enjoy your days off and Happy Holidays:D

[Matt593]

Hey bro, sounds like a good plan to me. Just do what you got to do bro and think about long term:)

As for me, life is so and so and the diet is not any better. Just trying to hang in there :(

enjoy your days off and Happy Holidays:D

Long term is exactly right, I like how you think. The same to you!! And the same to anyone else who might read this, Happy Holidays everyone!

[Matt593]

12/21/09 - PULL

Went to Metro Fitness downtown tonight after work and started my workout around 9:05PM. Gym closed at 10:00 so it was a doozy :)

Narrow Grip Pullups- Hooked the v-bar over the straight pullup bar for these
BW x 10
BW x 8
+25 x 6
+45 x 6
+70 x 6
+90 x 4 - PR, never tried this much weight before. Actually felt not too heavy, and strict form was used on every set.

HS Low Row
3.5 plates per side x 8
3.5 pps x 6
4 pps x 6
4.5 pps x 6
drop to 3 pps x 15

1 Arm High Cable Row - Really tried to focus on lower lats with these
#5 x 10
#6 x 10
#6 x 10
-SUPERSET- This 1 arm isolation superset kicks butt, FTW!
1 Arm HS Lat Pulldown
2 pps x 10
3 pps x 10
3.5 pps x 8 - These got especially heavy on 7 and 8

Straight BB Curls
65 x 6
95 x 6
115 x 6
135 x 5 - Biceps are shot by now especially after previous back work :)

HS Preacher Curls
70 x 10
80 x 8
90 x 7...
...drop to 70 x 5...
...drop to 45 x 7

Meanwhile between sets I did many sets of standing calf raises on the machine I particularly like.

[Matt593]

Well, I went home to Cincinnati for 5 days. I managed to meet up with Jim (jimif) at his gym to hit a PUSH lift on Christmas Eve. Honestly, nothing special here. Took it kind of easy because I gave myself a minor wrist injury two days prior.

Just got back into Columbus today. Hit LEGS a little bit ago and now I am about to head up to Youngstown to visit the gf and her family :)

12/27/09...Tonights LEGS...

Squat Press Machine (Cybex I think)
3 plates per side x 10
4 pps x 10
6 pps x 6
8 pps x 6
9 pps x 6
10 pps x 6
11 pps + 10lbs x 1...1000 lbs :)
7 pps x 10...Narrow leg stance for outer sweep

Prone Leg Curls
150 x 8
170 x 8
190 x 7
-SUPERSET-
Leg Extensions
190 x 10
230 x 10
250 x 12

Then some back extensions to help rehab my lower back. Still holding off on lunges, squats etc. I am healing pretty well and felt great tonight, I just dont want to jump in to anything to quickly and get hurt again. The best kind of rehab is prehab :)

[DavidKH]

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).



Why do you have your fat intake so low at that caloric intake?

[Matt593]

Why do you have your fat intake so low at that caloric intake?

I have experimented with varying amounts of fat with my diet, but my body seems to respond the best with more carbs instead of more fat. Everybody is different, and that is what works for me.

[cawiau]

Hope all is well!


HAPPY NEW YEAR!!!!!

[Matt593]

Hope all is well!


HAPPY NEW YEAR!!!!!

You too good friend! Just think, only a few weeks till the gyms will be less crowded as many people will fall off of their "resolutions" :)

I ended uo hitting a PULL workout on Monday (which I am still sore from), but left put the biceps an decided to save them for an arm day today. I lifted in Youngstown at a small but pretty cool gym called Steel Valley with my girlfriends dad, good times.

Yesterday I did PUSH with just chest and shoulders.

12/31/09

Flat Bench Press
95 x 15
135 x 10
185 x 8
225 x 5
265 x 3
315 x 1
355 x 1 - PR
335 x 3
225 x 18 - These felt SUPER light, like HE-MAN style lol.

Hammer Strength Chest Press - These sets as well as the machine flyes were very fast paced with little rest to hopefully confuse the muscle fibers.
3 plates per side x 8
3 pps x 8
3 pps x 6
3 pps x 3

Machine Flyes
3 sets of 10 with each increasing weight , in which the third set became a drop set and did 9 or 10 more

Seated DB Laterals
40 x 8
45 x 8
45 x 7.5

Reverse Machine Flyes
3 sets of 10 with increasing weight, then a 4th set right after with more weight for 6 reps

Then finished it off with one set of a unilateral plate loaded machine shoulder press for 10 reps. DONE! Very happy with the workout despite the inconsistency of my eating habits the past 1.5 weeks, I need to get that in line now for these last few weeks of growing :)

I weighed myself in the morning for the first time in a while and my current weight is 194.

Now I am off to do some ARM stuff, I have not done an ARM day in a looong time.

[Matt593]

1/1/10 - ARMS

Lying EZ Extensions
70 x 10
90 x 8
110 x 8
130 x 8
140 x 5 + little help on 6

EZ Bar Curls
70 x 8
90 x 8
110 x 6
130 x 6
140 x 6 - took a few more breaths to get #6

Cable Kickbacks
#3 x 12
#4 x 10
#4 x 9

Seated Concentration Curls
35 x 10
40 x 10
40 x 8 - help on #8 for each arm

Cable Pushdowns
#10.5 x 10
#10.5 x 8

Rope Hammer Curls
#10 x 12
#14 x 10 - Really felt this set ALOT all in the biceps

Seated Calf Raises
3 plates x 12
4 plates x 12
4 plates x 12 - toes pointed inward

GO BUCKS!!

[Matt593]

Today is the beginning of my last quarter at The Ohio State University, which I am kind of excited about . Just knowing that there are only weeks left ahead of school makes my stomach tingle a little bit.

Also, today is leg day. My back feels pretty good, still a bit sore (especially when my activity level is low, such as right now), but I think it is be good enough to try some very light squatting tonight. If I choose to do this, I will probably just stick with a couple sets of 135, mainly to just get the motion down and use some ancillary/stabilizer muscles that I have not used in a while. I am not going to rush this. It has been 4 weeks with this injury and I sure as heck dont want another one.

[cawiau]

Hey bro, congrats on having one quarter left! Keep at it and kick ass :)

And damn at those lifts :eek:

[Matt593]

1/4/10 - LEGS

Like I said, I decided to get back into squats today. Although my back is still recovering and just a little sore every day, squats went very well :) So I guess I lied when I said I was only going to do 135 a few times. I felt 95%, so I went a little heavier each set based on how I felt. Not too bad for not having squatted in 4 weeks.

Squats
Bar x 12
135 x 10
135 x 8
225 x 5
275 x 5
315 x 5
365 x 5
365 x 5
405 x 2 - Hopefully I will be back to where I was at in 2 weeks.

Hack Squats
+90 x 6
+180 x 6
+270 x 6 - This set felt VERY heavy to me

GHR's
BW x 8 - Feeling it alot in hamstrings.
BW x 10
BW x 9 - Hamstring shot.

Seated Leg Curls
180 x 8
180 x 8
200 x 6 + 2 Breathing Reps

Smith Machine Calf Raises
4 sets with progressive weight for some number of reps, I did not count.

Erectors are a little sore now because I have not felt that weight in a while. Also, diet starts in a few weeks, so I am going to gradually try to eat a little cleaner so the transition to a clean diet is not so abrupt.

[Matt593]

Legs are pretty darn sore all around from yesterdays workout!! I love doing excercises that I have not done in a while because of the soreness that comes with it the next few days.

I am starting to get back on track and being able to do most excercises now. Tonights training...

1/5/10 - PULL

Began warming up my lower back with some light good mornings.

Bent Over (Simultaneous) DB Rows
50 x 12
80 x 8
90 x 8
100 x 8
110 x 8
120 x 8 tough ones...took a few breaths and then 2 more.

Mediumish-Wideish Grip Pullups
BW x 6
+45 x 6
+70 x 6
+70 x 5...drop set to BW x 8.

Seated Medium Grip Cable Rows
#14 x 8
#16 x 8
#18 x 8
#20(stack) x 8...took a few breaths then 2 more.

1 Arm High Pulley Cable Row
#4 x 10
#6 x 10
#7 x 10

BB Shrugs
315 x 10
365 x 10
405 x 21 - Traps are sore now.

Also, does anyone have any recommendations on where I should buy a posing suit from? If there are any reputable places/websites out there it would be good to know.

[rich55]

I meant to drop you a line today, but things got crazy moving equipment around and putting together a power rack base. Tomorrow, will be something else I'm sure. Cherrybombs.net sells great posing trunks. Good fit and quality. Let me know what days you're free in the next 2 weeks to get together and get you started. Later next week or the middle of the next would be good.

[cawiau]

Good work out bro!

[RooRooTJ]

Matt things are looking good in here. How is the dieting coming?

[Flex500]

Good log I'm in for this!

My name is also Matt, I also live in columbus. But...

http://www.sportable.com/wp-content/uploads/2006/12/desmond-heisman.jpg

[Matt593]

I meant to drop you a line today, but things got crazy moving equipment around and putting together a power rack base. Tomorrow, will be something else I'm sure. Cherrybombs.net sells great posing trunks. Good fit and quality. Let me know what days you're free in the next 2 weeks to get together and get you started. Later next week or the middle of the next would be good.

Thanks! And I will get back to you soon for next week.


Good work out bro!

Thanks, it felt awesome!


Matt things are looking good in here. How is the dieting coming?

Thanks Justin. I am not dieting yet though. But it will start in t-minus 2 weeks. It should be fun...I guess lol


Good log I'm in for this!

My name is also Matt, I also live in columbus. But...

http://www.sportable.com/wp-content/uploads/2006/12/desmond-heisman.jpg

Lol at the picture! Its all good. A coupe of people I work with are from Columbus and also love Michigan.

You are big you could be on that team, well as long as you know how to block a few people and catch a football :)

[Matt593]

1/8/10 - Push

Flat BB Bench - These felt a little off today. I dont think I have progressed that much within the past 6-8 weeks to be honest. Oh well.
95 x 15
135 x 10
185 x 5
225 x 5
275 x 5
315 x 4
315 x 3
315 x 3

Incline BB Bench
225 x 5
275 x 3
245 x 7

DB Pullovers
80 x 10
90 x 10
100 x 10
110 x 5 - failed very quickly on the 6th

Cable Side Laterals - These felt alot different compared to db raises. I like.
#3 x 10
#4 x 10
#4 x 8

Alternating DB Front Raises
30's x 8
35's x 8
40's x 10 - I really dont know where the last 2 came from. At that point I was so concentrated I saw/heard nothing around me. I was in the zone and my head was spinning haha.

Bent Rear Laterals
25's x 10
rest 20 seconds...
25's x 9

Then some quick back extensions to get blood flowing in the lower back.

[Matt593]

1/9/10 - ARMS

Triceps are sore from yeterdays Push workout, so I felt that only two excercises would suffice. I feel that less actually means more growth for me more times than not.

Lying EZ Bar Extensions
70 x 10
90 x 8
110 x 8
130 x 8
150 x 5 + help on 6

EZ Bar Curls
70 x 8
90 x 6
110 x 6
130 x 6
150 x 6

Cable Kickbacks
#3 x 12
#4 x 12
#5 x 10

Seated Alternating Freemotion Curls
#10 x 10
#12 x 10
#14 x 7

Rope Hammer Curls
#12 x 10
#15 x 10

NEWSFLASH
Prep begins: 2 weeks
1st Comp: 14 weeks
2nd Comp: 18 weeks

It is starting to hit me now that prep is only 2 weeks away and I am sure it will be stagetime before I know it.

[Diskd]

hey bud, what other comp are you looking at besides the Buckeye?

[cawiau]

Good workout bro!

[Matt593]

hey bud, what other comp are you looking at besides the Buckeye?

The INBF Tri State in Dayton


Good workout bro!


:) My arms are sore right now

[Matt593]

1/11/10 - LEGS anyone?

Some SQUATS mane
bar x 15
135 x 10
135 x 8
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5 - Oh yeah, back to where I was at sooner than I expected :). This set was completely destroyed.

Walking Lunges
BW x 10 steps each leg
50's x 10
100's x 10 - PR - Winded after these, I am in need of some cardio. Not to worry that will start soon enough!

Prone Leg Curls
150 x 8
170 x 8
190 x 6 + 2 more after a few breaths

I am just focusing on squats right now, hence not too much volume. Next week will be an all time PR of quality sets with more weight, guaranteed!

Now I actually HAVE to do that being that I made a guarantee. Oh boy!

Yeeaaap! Yeaaaahhhh buddaaaaaay!

I also set up a date over this past weekend with Rich (Rich55) to train with him on Friday at his and James' new training studio, Beyond Limits Training. Should be a blast!

[Matt593]

1/12/10 - Pulling Power

Got a late start today, which I would rather not do. I would rather enjoy having the night to just study/relax. Anyways, first day back into bent over bb rows. Strength is still there.

Bent Over BB Rows
95 x 12
135 x 10
185 x 8
235 x 5
285 x 5
315 x 8! - Broke out the straps for this set. Last 2 or 3 required a little more body language. The first 5 reps were pretty darn solid though :)

Wide Grip Pullups
BW x 6
+45 x 6
+70 x 5
+70 x 5 (barely got the 5th one, meaning that my arms juuust hit parallel)

Seated Narrow Cable Rows
#18 x 10
#20 + 5lbs x 10
#20 + 5lb x 8 + 2 more after a few breaths

Straight Arm Pulldowns
#12 x 10
#14 x 10
#14 x 8 - ouch

Seated DB Shrugs
120's x 21
120's x 21 - Traps are fried and sore

I think I might start doing some cardio here and there even though its not officially prep yet, just because I want to.

[cawiau]

Strong lifts bro :eek::eek:
enjoy the cardio!

[rich55]

Posing time on Friday. I want to see what these SICK strength gains have built! Awesome work.

[cawiau]

Posing time on Friday. I want to see what these SICK strength gains have built! Awesome work.

can we get some vids/pictures of that posing routine?

[Matt593]

Strong lifts bro :eek::eek:
enjoy the cardio!

I will enjoy the cardio, it actually sounds refreshing to me in a way.


Posing time on Friday. I want to see what these SICK strength gains have built! Awesome work.

Sounds great. But remember I am still just a little guy. It weill be looong before my legs match up to yours lol.


can we get some vids/pictures of that posing routine?

Possibly...

[Matt593]

1/15/10 - PUSH

This afternoon I headed on over to Rich and James' new training studio, Beyond Limits Training. I must say, this is a very cool, exclusive facility to train. For a while it was just Rich James and I there. They were semi busy trying to make ends meet with the biz before they had a few clients come in to train. We also had some time to talk, well alot of time actually. So much of my time at the studio was catching up and chatting with them, which needless to say made the first half of my workout pretty slow. Once Rich's client came in, the pace picked up though...

Flat BB Bench
95 x 15
135 x 10
185 x 5
225 x 5
274 x 5
315 x 4 (a little help on the 4th)
275 x 8

Incline DB Flyes - Its been a while for these
45's x 10
65's x 10
70's x 10
75's x 8

Smith Machine Military Press
135 x 6
185 x 6
205 x 5 or 6, dont remember :)

Seated DB Laterals
35's x 10
40's x 10
45's x 7
-SUPERSET-
Pushups with fists
x15
x15
x15

Then one set of DB Pullovers with 90lbs x 9 at the end before drinking my shake :)

I will be going back to BLT tomorrow for another workout. Fun stuff!!

[cawiau]

1/15/10 - PUSH

This afternoon I headed on over to Rich and James' new training studio, Beyond Limits Training. I must say, this is a very cool, exclusive facility to train. For a while it was just Rich James and I there. They were semi busy trying to make ends meet with the biz before they had a few clients come in to train. We also had some time to talk, well alot of time actually. So much of my time at the studio was catching up and chatting with them, which needless to say made the first half of my workout pretty slow. Once Rich's client came in, the pace picked up though...


envious :p:p:p

good workout bro!

[Matt593]

envious :p:p:p

good workout bro!

Are you coming to the Arnold Expo this year?

1/16/10 - ARMS!!

So I decided to give these tricep deadlifts that I heard several people talking about a try. Kinda like a box squat for the arms, so I made sure that I let go of all tension between reps, then explode out of the bottom...

Tricep Deadlifts
70 x 10
90 x 8
120 x 6
140 x 6
150 x 3

Straight BB Curls - All sets were with strict form. Didnt want to do any more reps or sets with these because they put more stress on my hurt wrist than EZ Bar Curls do.
65 x 6
95 x 6
115 x 6
135 x 6

Standing Alternate DB Curls
40 x 8
55 x 8
70 x 8
-SUPERSET-
1 Arm Overhead Extensions
25 x 10
35 x 10
40 x 10 - Last couple were rough/sloppy

Dips - Made sure to keep these super strict and squeeze hard. Kept body upright/legs in front of me to put more tension on the triceps instead of chest.
BW x 15
BW x 12 + 3 more after few breaths
-SUPERSET-
Simultaneous Incline Hammer Curls
40's x 8
50's x 10 - Dug deep for these last few. Sometimes I underestimate my capabilities.

Threw in some sets of smith machine calf raises and seated calf raises at the end. They are definately a weak point for me.

[Matt593]

1/19/10 - LEGS

My friend Aaron and I decided to hit legs after work last night. We got started around 11:30 last night and went till about 12:35.

So last week I told ya'll that I would be setting a record for myself on leg day...

Squats
135 x 10
135 x 8
225 x 5
275 x 5
315 x 5
365 x 5
425 x 4 - PR...reps were smooth, contolled on the way down to parallel then explosive back up.

Walking DB Lunges
BW x 10 steps each leg
60's x 10
100's x 12 - Also a PR

Leg Extensions -strong contraction and hold up top
190 x 12
190 x 12
-SUPERSET-
Prone Leg Curls
150 x 12
160 x 11 + barely 1 more

High/Narrow Leg Press -Not too much weight here, really just looking for a strong squeeze here for these sets to end the workout.
4pps x 10
4pps x 10
4pps x 10

[cawiau]

Damn bro, you really keep impressing me with those lifts :eek::eek:

You are one strong MOFO ;)


Are you coming to the Arnold Expo this year?


Before last Tuesday, I would have said HELL YEAH.
Now, not really sure... we are thinking about going to Haiti instead :)

[Matt593]

Before last Tuesday, I would have said HELL YEAH.
Now, not really sure... we are thinking about going to Haiti instead :)

That would be very cool if you made that trip. If that really is one of your options I would have to say it would be the most important. It would be much more rewarding to do that than to walk aound at the Arnold where everyone is obviously well off with their lives. Good taste my friend!

[Matt593]

1/20/10 - BACK

Headed over to JOS (another rec center at Ohio State). Havent been there in a long time so I decided to do it a little different today with their equipment.

Braced T-Bar Rows - This machine feels awesome because they are super strict. First three sets are warm up I guess :)
45 x 12
45 x 8
90 x 8
135 x 10
180 x 10
190 x 8
200 x 6

Wide Pulldowns - Different gym, different pulleys, different feel. So the weight is pretty much irrelevent here.
120 x 8
168 x 8
192 x 8
216 x 8

Smith Reverse Grip BB Rows
225 x 8
275 x 8
315 x 10

Straight Arm Pull Downs - Again, weight is irrelevent. Actually, this stack did not even indicate the poundage on any of the plates lol. 4 sets, each with increasing weight.
1st set x 10
2nd x 10
3rd x 10
4th x 8

BB Shrugs
405 x 15
405 x 15
-rest 30 seconds-
405 x 15

Great workout, I always enjoy using that braced t-bar row machine to mix things up. It was nice because I also ran into a handful of friends that I always lifted with when I always went to JOS a couple years back. Its great to see that they are still dedicated (not just a recreational gym goer).

[Matt593]

I was just thinking again, less than a week till prep starts!!! Oh my, what did I get myself into? :)

After last nights workout, I did not feel like cooking anything b/c it was late and I was tired. So as a post workout "meal" lol, I had a pack of jolly rancher fruit chews, some of these sour airhead things and a medium size bag of flaming hot cheetos. All that with a protein shake of course lol. Not very high quality here. I'm terrible. :)

[Matt593]

1/21/10 - PUSH

Headed over to Beyond Limits again this evening and had an awesome workout. While the poundage has not really increased on anything, it all felt great! Also, I might as well start my diet tomorrow because I dont feel like waiting till Sunday. And so it will begin...

Incline BB Press
95 x 12
135 x 10
185 x 6
225 x 5
245 x 5
275 x 3 + little help on 4

Flat DB Press - First time attempting these in a while because I have been hesitant to do db press' with my hurt wrist. They felt awesome though. Oh, and these new DB's are HUGE (talking about size, not poundage here, although they do go up to 120). So they were a little tricky.
80 x 8
100 x 8
110 x 7
120 x 4, dropset to 80 x 7 - Dropset felt awesome, 80's were HEAVY.

Incline DB Flyes
60's x 8
70's x 8
70's x 7 - done

Wide grip upright rows - I put my index finger right on the rings. WIder grip hits the dlet cap more so than a closer grip. However, the wider you go makes it tougher to raise the barbell higher. I typically shoot for the bar to reach an inch or two above my belly button :)
95 x 10
135 x 10
155 x 10
175 x 10

Bent Rear Laterals
25's x 12
35's x 12
45's x 12

[Matt593]

1/23/10 - ARMS and POSING!

Pretty good arm workout today, nothin too special except for the last set of alternating DB curls.

Tricep Deadlifts
70 x 10
90 x 8
120 x 6
140 x 6
150 x 3, aaaalmost 4

Straight Bar Curls
65 x 8
95 x 6
115 x 6
135 x 6
145 x 4

DB Kickbacks
30 x 12
35 x 12
40 x 12

Alternating DB Curls
45's x 6
60 x 6
75 x 8 - Pretty darn solid form here

Tricep Dips
BW x 15 - slow
BW x 21 - faster
-SUPERSET-
EZ Bar Curls - these felt really good to finish everything off
80 x 10
80 x 10

After I got finished we had to get ready because today was the first day of posing. It was me along with 4 other guys, and all of us are in the novice class (either light or heavy weight). It was a good time. We were all able to get some great advice from Rich and James during the class. My hamstrings definately burned the most when holding each pose as well as the "relaxed" poses in between. It will only get tougher from here on out :)

[cawiau]

Strong lifts as usual...

So how are you enjoying posing classes? I mean, they are like an actual class right?

Keep us posted:)

[Matt593]

Strong lifts as usual...

So how are you enjoying posing classes? I mean, they are like an actual class right?

Keep us posted:)

Well that was my first one, and it was good. Yes, it is roughly a 30 minute class in the posing/aerobic-type room. Everyone who does a class goes through each pose together while at the same time Rich and James give each of us personal attention and critique our form.

[RooRooTJ]

Well that was my first one, and it was good. Yes, it is roughly a 30 minute class in the posing/aerobic-type room. Everyone who does a class goes through each pose together while at the same time Rich and James give each of us personal attention and critique our form.

Rich does a great job with those classes. Wish I was in Columbus to take advantage of them.

[cawiau]

Well that was my first one, and it was good. Yes, it is roughly a 30 minute class in the posing/aerobic-type room. Everyone who does a class goes through each pose together while at the same time Rich and James give each of us personal attention and critique our form.

Nice, wish they had something like that here, I could use the help :(

[Matt593]

Rich does a great job with those classes. Wish I was in Columbus to take advantage of them.

He really does. For some reason I cant wait till the posing classes get even tougher (even though it wasnt at all easy the first time).


Nice, wish they had something like that here, I could use the help :(

Couldnt everyone?

[cawiau]

Couldnt everyone?

Did you check out my posing in my thread?
Believe me, I need more help than anyone :(

[Matt593]

Another late night lift last night, but I had to do it. Starting to incorporate a little more of a bodybuilding approach to legs now with higher reps, more sets, etc. So just starting to get into it...

1/25/10 - LEGS

Squats - I still want to try to maintain as much strength as I can on these.
135 x 10
135 x 8
225 x 5
275 x 5
315 x 5
365 x 5
405 x 6, failed halfway up on 7

Triset - Walking DB Lunges down, Pop Squats, Walking DB Lunges back
BW x 6 steps each leg, 12, BW x 6 steps each leg
50 x 6, 12, 50 x 6
60 x 6, 12, 60 x 6 - These pop squats made a heck of a difference, tough!

Triset - Leg Extensions, DB SLDL, Prone Leg Curls
190 x 12, 70's x 12, 110 x 12
200 x 12, 80's x 12, 120 x 12
210 x 12, 90's x 12, 130 x 8

Seated Calf Raises
135 x 15
180 x 12
-SUPERSET-
Hanging Leg Raises
x 10
x 10

I especially liked the leg ext/SLDL/Curl trisets yesterday. TOtally different from what I am used to doing.

Also, I forgot to mention that am just going to move back to the good ole' 5-day split with two days of cardio (for the first week or 2). For my nutrition, a few basic changes were made. Going down from 600CHO to 475 CHO per day. Second, a cheat meal once per week. Third, more higher quality carbohydrates (more oatmeal, sweet potatoes, vegetables, fruits, etc.)

[Matt593]

1/26/10 - BACK

I am going to be up late tonight studying for accounting, so I might as well post tonights lift from several hours ago.

BB Rows
95 x 12
135 x 10
225 x 6
275 x 6
315 x 10 - PR

Medium - Wide Pullups
BW x 6
+45 x 6
+90 x 4
+70 x 6
BW x 11

1-Arm DB Rows
120 x 15
120 x 15
140 x 8 - Tried stacking dumbells for this set. I definately had more in me but the way these dumbells are shaped they were just digging into my wrists so I had to stop. The weight felt great though.

Narrow Pulldowns
#14 x 10
#16 x 8
#18 x 6

Another pretty basic back workout here. I will start to add supersets, dropsets, etc next week on out. Cardio day is tomorrow followed by 15 minutes of posing practice :)

[cawiau]

1/26/10 - BACK

I am going to be up late tonight studying for accounting, so I might as well post tonights lift from several hours ago.


Is your major accounting?
Mine is with a minor in Economics. What are your plans afterwards? CPA? Masterr's?

[Matt593]

Is your major accounting?
Mine is with a minor in Economics. What are your plans afterwards? CPA? Masterr's?

Actually no it isnt, my major is in Construction Management with a minor in business. I am finished with all of my CSM classes so this last quarter is just business classes. In a few years I would like to go back to school to get my MBA though.

[Matt593]

1/28/10 - Chest

Incorporated some more dumbbell work today.

Flat DB Press
60's x 10
60's x 6
80's x 6
90's x 6
100's x 6
110's x 6
120's x 7

Incling DB FLyes
60's x 10
70's x 6
70's x 9 - Too much rest between this and the previous set due to a chatty gym goer.
-SUPERSET-
Incline BB Press
135 x 12
155 x 5
155 x 3

Flat BB Press - Made sure to keep super strict form on these as I was already spent going into them.
185 x 6
225 x 6

Freemotion Flyes (various angles)
80 x 10
70 x 10
60 x 15

Felt pretty good today, wrist is still bothering me a little bit.

Yesterday I did 20 minutes of cardio on the treadmill (15 min run, 5 min brisk walk). This was followed by 15 minutes of posing practice. Tomorrow will be shoulder/traps day. It has been about 5 months since I have had a dedicated shoulder day so this should be a bit refreshing.

[Matt593]

1/29/10 - Shoulders/Traps

Today was the first time at Seated DB Press' in a loong time and they felt good. Workout was tough all around due to hitting chest yesterday which already left my shoulders kind of fatigued from many sets of DB/BB press'.

Seated DB Press
40's x 10
40's x 6 - Just warming up and getting loose on these.
65's x 6
80's x 6
90's x 10
100's x 5

Behind Back Cable Lateral Raise - First time taking a shot at this variation which was tough.
#3 x 10
#4 x 10
#3 x 10 - Lowered the weight on these to keep good form.

Front DB Raise - First time taking a shot at this triset. Kudos to Rich for this one, which by the way burned like crazy!
20's x 12
20's x 12
20's x 12
-TRISET-
Side DB Lateral
20's x 12
20's x 12
20's x 12
-TRISET-
Rear DB Lateral
20's x 12
20's x 12
20's x 12

BB Shrugs - Just some shrugs.
315 x 12
405 x 21 - First 10 were normal, last 11 were held at the top for a second or two.

Overall this was a great workout that took roughly 35 mins. Hopefully I end up being pretty sore :) Tomorrow = Arms

[cawiau]

[b]BB Shrugs - Just some shrugs.
315 x 12
405 x 21 - First 10 were normal, last 11 were held at the top for a second or two.


You mean with no rest in between seriously :eek::eek:



ok, going to my corner now to cry :(

[Matt593]

You mean with no rest in between seriously :eek::eek:



ok, going to my corner now to cry :(

lol

[Matt593]

1/30/10 - Arms

Did it a little different today with two different kinds of trisets. Arms were on fire at the end. It was a quick one at about 25 minutes and as I felt I still could have done more, I am just trying to train smart at this point with hopes not too lose much of any size I have. Nevertheless, with little rest these got it done.

Incline DB Curls
30's x 10
40's x 10
45's x 10
-TRISET-
Pushdowns
#8 x 10
#9 x 10
#10 x 10
-TRISET-
Alternating Hammer Curls
40's x 8
50's x 8
60's x 8

Lying DB Extensions
40's x 10
50's x 8
50's x 8
-TRISET-
EX Bar Curls
100 x 10
100 x 10
110 x 10
-TRISET-
Incline CGBP - Never done these before so I figured I would give them a shot
135 x 10
155 x 5
155 x 4

Finished. Chest/shoulders are just trashed from the past couple days. Now my arms are feeling it too :)

[cawiau]

Triset... word :eek:

Learn something new everyday ;)

[Matt593]

I had a pretty relaxing weekend. I did go out last night although I didnt drink or anything. Went to a few bars just to get out for a while despite not having a drink. I wasnt ready to have one yet because I was still just on my first week, so I wanted to at least feel like I was doing something good for myself. Besides, I can tell I have leaned out a bit despite me still eating around 3900 calories :0. One week ago in the morning I weighed 195.4, which was pretty much were I have been for the past few weeks. Weighed myself this morning and I am now 193.4, a 2 lb loss :) I can notice a difference in my abs.

[Matt593]

2/1/10 - Legs

I ended up doing 20 minutes of walking on an incline two nights ago. Had a late night leg workout last night.

Squats - Pretty much the same as last week.
135 x 10
135 x 8
225 x 5
275 x 5
315 x 5
365 x 3
405 x 6

DB SLDL - Improvement from last week
80's x 12
90's x 12
100's x 12
-SUPERSET-
Prone Leg Curls - Improvement from last week
120 x 12
130 x 12
140 x 10

Leg Extensions
190 x 12
190 x 12
190 x 10
-SUPERSET
A2G Front Squats - Was able to squeeze very hard on these...very tough superset if done correctly
185 x 8
185 x 8
205 x 6

Then some supersets of seated+donkey calf raises with decline crunches. I had trouble getting my legs under the pad at the normal height I use for the seated calf raises because they were so swolen :)

[cawiau]

Strenght is holding up... sick built!


Yes, envious :(

[Matt593]

2/2/10 - Back

Did a couple excercises I have not touched in a while, including rack deadlifts. I was a bit hesitant going into them, but I just took my time to feel them out. IF I continue to do them, it will only be on every other week. I definately had alot more in me but didnt want to become too overzealous and hurt myself again.

Rack Deads
135 x 10
135 x 10
225 x 8
315 x 8
405 x 8
495 x 8

T-Bar Corner Rows
+90 x 8
+135 x 8
+180 x 8
+ 225 x 10
+ 270 x 10
+ 315 x 6 - PR- It was a challenge to simply grip the v-bar with this weight.

Narrow Cable Rows
#18 x 12
#18 x 12
#18 x 10

Medium Grip Pulldowns - Squeezed real hard on these :)
#14 x 10
#14 x 10
#14 x 8

High Pulley Underhand Cable Rows - Hit the lats on a totally different angle.
#8 x 10
#10 x 10
#10 x 8.5

Tomorrow is an off day from lifting. Will be doing 20 minutes cardio followed by some posing.

[rich55]

Hey Matt, looking forward to seeing the progress in posing class this weekend. Training is looking GREAT! We have added yet another Novice Heavyweight to posing class haha.

[cawiau]

Good job on the PR bro and take pictures in posing class this weekend ;)

[Matt593]

Good job on the PR bro and take pictures in posing class this weekend ;)

We'll see what we can do.

[Matt593]

1/4/10 - Chest

I ended up doing 30 mins cardio yesterday followed by some ab work. I did 10 mins 4.0mph walk on a 6%, 5 mins 8.0 run, 5 mins walk same speed/incline, 5 mins run, 5 mins walk same speed/incline.

This morning I went into school to take an exam at 8:00, then came home and fell asleep for a little bit. It feels so nice to only have 5 weeks of school left :) I felt groggy for a while after I woke up but perked up much when it was time to hit the weights.

Flat BB Bench
135 x 10
135 x 6
185 x 6
235 x 6
285 x 6
315 x 4 - Pretty meh.

Incline DB Press
100's x 10
110's x 5
100's x 6

Freemotion Incline Flyes - Super strong contraction in upper chest here.
60 x 12
60 x 12
60 x 15 - Got a few more on this one due to too much rest b/c someone jumped in on the same machine right before I was going to do my last set.
-SUPERSET-
Flat DB Press
60's x 10
60's x 8
60's x 5 - Must be doing something right cuz these felt heavy!

Machine Press - Not looking to go to failure here, just focusing on the muscles I am working to finish everything off.
#12 x 10
#12 x 10

My upper body felt super pumped. I liked watching how I noticeably filled out my long sleeve shirt as the workout progressed :) Hecks yeah!

[cawiau]

315 on bench is meh... I can barely do 225 :eek:


Going to cry in my corner now :(
And make those pictures happen ;)

[Matt593]

2/5/10 - Shoulders/Traps

Seated Military Press
95 x 10
135 x 10
165 x 6
205 x 6
225 x 2
165 x 9

Cable Side Laterals - First two behind back, last set in front
#3 x 10
#4 x 10
#4 x 10

Front DB Raise
25's x 12
25's x 12
-TRISET-
Side DB Lateral
25's x 12
25's x 12
-TRISET-
Rear DB Lateral
25's x 12
25's x 12

BB Shrugs
405 x 15
405 x 15

Again, shoulders are shot even from yesterdays chest workout. As I am not adding on mass anymore, I decided to use my brain and train smart today. I hit the shoulders from every angle and felt that it would not do me any good to do much more. I did less than last week. I might eventually space out my chest and shoulders day soon to get more out of my shoulder day. Not sure yet.

[Matt593]

I have been out and about the past few days, but still putting in some great workouts as well as my cardio days. This week carbs will be brought down from 450g to 400g to try to lose another pound or so before starting a diet with Rich. So far I have dropped a few pounds, so I am guessing I am right around 192.5 lbs. While this is not much, I can definately notice a difference!

Highlights of Arm day on Saturday are 135 x 9 for BB Curls and 150 x 5 for EZ Extensions. I also did a few giant sets of four different excercises which crushed my arms. Legs and hip flexors are also sore from posing on Saturday (which I have no pictures of because I am terrible, sorry Carl!). Yikes! :)

2/8/10 - LEGS

Leg Press
2 plates per side x 15
3 pps x 10
4 pps x 8
5 pps x 6
6 pps x 6
7 pps x 6
8 pps x 6
9 pps x 2

Leg Extensions
170 x 10
180 x 10
190 x 10
200 x 10
-SUPERSET- - These sets were brutal. The last couple reps for the hack sets used a few more breaths in between each one. Quads were screaming :)
Hack Squats
180 x 10
180 x 10
180 x 10
270 x 2, FAIL on #3

1 Leg Prone Hammer Strength Leg Curls
25 x 10
50 x 10
50 x 9.5

Seated Leg Curls
205 x 6 -DROP- 165 x 6 -DROP- 125 x 8

Seated Calf Raises - Held these up top for 2 seconds on each repetition
135 x 12
180 x 12
180 x 8

[cawiau]

Good job on those lifts bro... and where are those pictures:rolleyes:

[Diskd]

the numbers that youre moving around are freakish! keep kicking ass!

[Matt593]

Good job on those lifts bro... and where are those pictures:rolleyes:

Lol

the numbers that youre moving around are freakish! keep kicking ass!

You too man! See you in less than 10 weeks!

[cawiau]

Lol


So..... :rolleyes:

[Matt593]

1/9/10 - Back

Went to Jesse Owens South again tonight to use the braced t-bar row machine that is there. Overall I had a great workout. Intensity was definately there. The superset that I threw together trashed me back. I also like to use the smith machine every once in a while for rows because I am always able to get a great squeeze with heavy weight.

Braced T-Bar Rows
45 x 10
90 x 10
135 x 10
180 x 10
225 x 5

Straight Arm Pulldowns
60 x 10
60 x 10
60 x 10
60 x 10
-SUPERSET-
Narrow Cable Row
168 x 10
192 x 10
216 x 10
240 x 9

Underhand Smith Machine Row
315 x 10
315 x 10
315 x 8 + 2 more

Wide Pullups
BW x 8
BW x 9
BW x 7

Hanging Leg Raises
3 sets of 12

Then one set of a random machine row to finish everything off before I left.

Tomorrow is a cardio day, no lifting. I will then be demolishing a chest workout on Thursday.

For now I will be up doing Accounting stuff all night. Horray!!

[cawiau]

Good workout bro ;)

Now where are those pictures?

[Matt593]

Highlights of Arm day on Saturday are 135 x 9 for BB Curls and 150 x 5 for EZ Extensions. I also did a few giant sets of four different excercises which crushed my arms. Legs and hip flexors are also sore from posing on Saturday (which I have no pictures of because I am terrible, sorry Carl!). Yikes! :)


Carl, see above^^ haha. Whoops

I will get them next time, I promise.

[cawiau]

Carl, see above^^ haha. Whoops

I will get them next time, I promise.

Sorry, I missed it:o

But I am mad:mad:

[dogsofgold]

I'm late, but in now :) Awesome lifting! Also, if you bring your camera to posing class I can take pictures for you if you would like.

[Matt593]

I'm late, but in now :) Awesome lifting! Also, if you bring your camera to posing class I can take pictures for you if you would like.

Hey there Jenn! Sometimes its so random meeting someone on BS then meeting them in person without realizing it at first haha. Anyways, I dont think I can make it to the normal time for posing this Saturday due to work, but I think Rich is going to give me an abbreviated class sometime this weekend to make up for it,. So maybe he can take some, but if not then that would be cool if you could next week. Progress pictures can be a good tool sometimes. See you around.

[Matt593]

2/11/10 - Chest

Had a great day today. Pump was awesome too. Hopefully my chest fills out on competition day like it is right now because it looks/feels much different than it does on any other day of the week (uh, its probably because you just got done lifting, duh Matt!).

Incline BB Press
135 x 10
135 x 6
185 x 6
225 x 6
250 x 6
275 x 3

Flat DB Press
80's x 6
100's x 6
120's x 6
120's x 5 (little help at my sticking point on #5)

Freemotion Flyes
70 x 15
70 x 13
60 x 15
-SUPERSET- - I love this superset as well as gym goers who wonder why I can barely get 4 reps with 65's lol.
Flat DB Press
65's x 8
65's x 4
65's x 4

Dips - 3 second negatives + super strong squeeze = awesome training "finisher" :)
BW x 12
BW x 11 + 1 more after few seconds rest

[RooRooTJ]

2/11/10 - Chest

Had a great day today. Pump was awesome too. Hopefully my chest fills out on competition day like it is right now because it looks/feels much different than it does on any other day of the week (uh, its probably because you just got done lifting, duh Matt!).

Incline BB Press
135 x 10
135 x 6
185 x 6
225 x 6
250 x 6
275 x 3

Flat DB Press
80's x 6
100's x 6
120's x 6
120's x 5 (little help at my sticking point on #5)

Freemotion Flyes
70 x 15
70 x 13
60 x 15
-SUPERSET- - I love this superset as well as gym goers who wonder why I can barely get 4 reps with 65's lol.
Flat DB Press
65's x 8
65's x 4
65's x 4

Dips - 3 second negatives + super strong squeeze = awesome training "finisher" :)
BW x 12
BW x 11 + 1 more after few seconds rest

Damn those are some big Incline Presses. Man I wish I had my strength still. haha

[cawiau]

strong lifts bro...

refresh my memory: how many weeks out are you again?

[The_Animal11]

nice pressin man!


and carl, 9 weeks for His Leanness!

[cawiau]

nice pressin man!


and carl, 9 weeks for His Leanness!

damn, he will be shredded on stage:eek::eek:

[Matt593]

Damn those are some big Incline Presses. Man I wish I had my strength still. haha

I'm sure you will be right back up there once you start eating more. And I'm sure you will love it.


nice pressin man!


and carl, 9 weeks for His Leanness!

Thanks. But hey now, you can just call me Matt. We are all just people :)


damn, he will be shredded on stage:eek::eek:

I sure hope so (although I do not have any "muscle maturity" yet). But the separation sure will be there.

[Matt593]

2/12/10 - Shoulders/Traps

Chest is sore throughout so it took a little while to warm up and initially get over that soreness feeling at the start. I ended up feeling a little stronger today as well. I also decided to treat myself with a cheat meal. Well, it wasnt really a whole cheat meal. I just had a package of easy mac with my lean ground turkey. I think it took about 45 seconds to eat the bowl of mac n cheese :).

Military Press
95 x 10
135 x 10
165 x 6
185 x 6
225 x 3 (a little help on 3) - One more than last week

Seated DB Laterals
40's x 10
45's x 10
45's x 8

Standing DB Laterals - DB's were lowered to my side instead of in front to make it a little tougher.
30's x 10
30's x 10
30's x 7 + 3 more sloppy ones
-SUPERSET- - Had a great feel for these sets.
Military Press
135 x 5
135 x 4
135 x 3

Wierd Rear Delt Machine
60 x 12
60 x 12

Seated DB Shurgs- Tight squeeze. Didnt go too crazy with shrugs this week to give the good ole' traps a bit of a break
120's x 15
120's x 15

Cable Crunches
3 sets of 12 - One for the middle and the other two targeted the obliques

Hanging Leg Raises
1 set of 12 immediately after the cable crunches

[Turkish1530]

Hey man looking very strong! What competitions are you competing in besides the buckeye classic?! Best of luck and keep training hard.

[cawiau]

Mac & Cheese... mmm so good :p
Posing tomorrow?

[Matt593]

Hey man looking very strong! What competitions are you competing in besides the buckeye classic?! Best of luck and keep training hard.

Four weeks after the buckeye is the INBF Tri State in Dayton. Do you have your eye on any competitions soon? Looking pretty huge dude!


Mac & Cheese... mmm so good :p
Posing tomorrow?


Sure is!

Hopefully. I am working tomorrow during the normal osing class time. Been trying to get a hold of Rich to schedule a day/time to make up or it within the next few days. That would be great if I could still do it later tomorrow night.

[cawiau]

Hopefully. I am working tomorrow during the normal osing class time. Been trying to get a hold of Rich to schedule a day/time to make up or it within the next few days. That would be great if I could still do it later tomorrow night.

keep us posted on how it works out ;)

[Turkish1530]

Four weeks after the buckeye is the INBF Tri State in Dayton. Do you have your eye on any competitions soon? Looking pretty huge dude!






Thanks Matt and really best of luck! I am not competing this year, just taking the time off to make improvements and put on some more size b4 I hit the natural pro stage and etc!

[Matt593]

keep us posted on how it works out ;)

No posing today...probably wont be till next saturday


Thanks Matt and really best of luck! I am not competing this year, just taking the time off to make improvements and put on some more size b4 I hit the natural pro stage and etc!

Thanks man, that means a lot to me. And have fun packing on the mass because it looks like you sure are good at that :)

[cawiau]

No posing today...probably wont be till next saturday

Ok, have a good weekend :)

[Matt593]

1/13/10 - ARMS

I had a little fun today in the gym. I usually dont particularly like training arms by themselves too much. However I tried a few sets of close grip bench press (which I have not done in months). Felt great!. Also, for some reason a video that I watched a while ago of will-work4andro curling something like 180 or 185 on the EZ Bar came to mind. So of course I decided to give it a whirl.

CGBP -Hands 8-10 inches apart
95 x 10
135 x 10
185 x 6
225 x 6
255 x 4 (little help on 4)

EZ Bar Curls
70 x 10
110 x 6
150 x 5 - Trying to save my energy for the next set.
180 x 4 - I'm not gonna lie, this was pretty fun. The first one curled right up, last three used some body language :) I had to do something tonight to keep the monotony from setting in.

Overhead EZ Extensions
80 x 10
90 x 10
90 x 10
-SUPERSET-
Cross Body DB Curls
40's x 10
50's x 10
60's x 10

Cable Kickbacks
#4 x 12
#4 x 12
-SUPERSET-
1 Arm (Bent Over) Cable Hammer Curls - Arms were super pumped after these!!
#4 x 15
#6 x 10

In and out in 30 mins

[cawiau]

Quick and right to the point, and got the job done ;)

[Matt593]

quick and right to the point, and got the job done ;)

boom!

[The_Animal11]

180lb curls :eek:

[Matt593]

180lb curls :eek:

Yeah, but like I said, they were not the cleanest looking curls.

[Matt593]

2/15/10 - LEGS

Jumped back into squats today. Legs were burning quite a bit after the hack squats and hamstring work.

Squats
135 x 10
135 x 8
225 x 8
315 x 5
365 x 3
405 x 5

Hack Squats
180 x 8
270 x 7
180 x 10 - DROP - 90 x 10 - Feet were close on the narrows. Squezed the heck outta them.

GHR's
BW x 10
+25 x 6 - Plate held at chest
+25 x 5
-SUPERSET-
Seated Leg Curls
150 x 12
170 x 8
180 x 6 + 2 more after a couple seconds

Leg Extensions
190 x 15
190 x 12
70 x 10 - Kudos to Stolz on this one. These were single leg extentions for 10 reps each leg. I felt a greater contraction in my quads than normal leg extensions.

Then I did some calf work with supersets of seated/donkey calf raises. Other than an overly chatty spotter on my last set of squats this was a great night. More veins are peaking through my quads and calf. Diet is still on point. However, I will be starting my strict diet once Rich is finished with it (hopefully on Wednesday).

[cawiau]

Nice work bro!
When do we get progress pictures? Keep us posted!

[Matt593]

Nice work bro!
When do we get progress pictures? Keep us posted!

This weekend.

[cawiau]

This weekend.

Good;)
Posing this saturday or got to work?

[Matt593]

I went to another gym yesterday to hit a back workout. Felt great. Upper back is pretty sore. Lower back is really sore (a good sore), from the Rack Deadlifts. I think from here on out I will be doing squats every other week and rack deadlifts every other week as well as long as I feel good. An injury is unacceptable at this point.

1/16/10 - Back

Simultaneous DB Rows - Let the DB's pull on my upper back for a great stretch.
70's x 10
80s x 8
100's x 8
110's x 8
120's x 8

Rack Deadlifts - Pins are set at just below the knees.
225 x 10
315 x 8
405 x 8
495 x 10

The rest of the workout was great. Just did a bunch of supersets of Straight Arm Pulldowns/1 Arm Hammer Strength High Row as well as Wide Cable Rows/Narrow HS Mid Rows. Immediately after I finished off with a set of wide pullups till failure (4) and a set of pulldowns till failure.

[Matt593]

Good;)
Posing this saturday or got to work?

Posing class every Saturday from here on out!

[The_Animal11]

lol carl you are from here on out officially dubbed as king of progress pics.

[Matt593]

lol carl you are from here on out officially dubbed as king of progress pics.

I concur!

[Matt593]

1/18/10 - Baby got CHEST

Butterfly Machine- light and easy sets just warming up here
85 x 15
115 x 12
115 x 10

Flat Bench - Not gonna lie, I am pretty bored with flat bench, just trying to maintain some strength here.
135 x 10
225 x 8
275 x 5
315 x 4

Freemotion Cable Flyes
80 x 12
90 x 10
80 x 12

Incline Smith Press - Now here is something that I should no more often! Slow negatives and tight squeeze results in a biggg chest. Smashed the upper chest real well.
185 x 10
185 x 7, fail on 8
185 x 8 :)

DB Pullovers - This is one excercise that never fails to pull everything together in a chest wrkout for me.
85 x 10
100 x 8
100 x 5

To finish off the night I did two supersets of ab work (crunches) with the butterfly machine again. The flyes were at 160 x 10 for the first, set then 160 x 8 and dropped to 115 x ???.

Good news...I am now starting to notice more striations in my chest as well as my shoulders :) Tomorrow I want to do a different shoulder workout than usual. I will probably use a pre-exhaustion technique right off the bat. I want them to burn and ache!

[Matt593]

2/19/10 - Shoulders/Traps

Stole a few excercies and supersets from Rich tonight. Shoulders blew up once I got into the seated DB Press sets.

Bent over Cable Lateral - One arm at a time
#3 x 12
#3 x 12
#4 x 12
-SUPERSET-
Standing Cable Lateral - One arm at a time
#3 x 12
#3 x 12
#4 x 8 (barely)

Seated DB Press
80's x 10
80's x 8
80's x 5

Seated DB Shrug to Lateral
30's x 8
30's x 8
30's x 8 (last few were getting kind of shallow)

Seated Glass Raise
20's x 10
20's x 10

Behind Back Shrugs - No need to use real heavy weight all the time.
275 x 15
275 x 15 (had to regrip for the last few as both palms were facing the same way on the bar)

Overall, MMC was there for every excercise (especially the DB shrug to lateral, Glass Raises and BB Shrugs). Felt great and I am excited about posing tomorrow. Additional posing needs to be done by myself a couple times per week since we are only 8 weeks out!!

[cawiau]

8 weeks out and still that freaking strong :eek:
Mucho Respect;)

By the way, progress pictures... don't forget:D
And appreciate the support bro, you rock!


By the way since you will be competing, let pick your brain for posing:
Do you still suck you gut (in my case) in when doing front relax?
How do people pose front relax and still get their quads to stick out on the side? For me it seems I need to face my foot outwards and bend a bit, not sure I am doing it correctly.
And that lat spread, how do you make it look good when you have alot of fat rolls?

yes, yes, weird questions:o

[Matt593]

8 weeks out and still that freaking strong :eek:
Mucho Respect;)

By the way, progress pictures... don't forget:D
And appreciate the support bro, you rock!


By the way since you will be competing, let pick your brain for posing:
Do you still suck you gut (in my case) in when doing front relax?
How do people pose front relax and still get their quads to stick out on the side? For me it seems I need to face my foot outwards and bend a bit, not sure I am doing it correctly.
And that lat spread, how do you make it look good when you have alot of fat rolls?

yes, yes, weird questions:o

These are not wierd questions, they are very practical.

In the front relax, there might be a few ways to do it. The most common seems to be to - 1)take a big breath and hold in the air 2)while at the same time lifting your chest upwards/pulling your stomach in. Sticking your chest up in the air lifts your rib cage and makes you look bigger. And when you hold the air in your lungs, think of holding it all right behind your chest (not in your stomach, which requires you to blow out some of the air). When you pull your stomach in do not flex your abs, just suck it in. At this point your chest cavity should be full but your stomach should be empty.

In terms of your legs in the front relax, sounds like you have the right idea. Angle your feet outwards based on what you think looks good because it depends on your leg structure. This will help show off your leg sweep. And yes, put a slight bend in your legs if you think it looks better. Many people do the same thing because it helps them to engage the quads and show off the separation.

For the lat spread, it is pretty much the same as the front relaxed except your arms are placed around your waist line (above your hip) and elbows should be pulled forward. As far as making it look good without fat rolls, you are already on your way and doing the right thing...eating well and excercising!

Hopefully this helps a little bit and is not too long winded.

[TheSuccessful1]

only 8 weeks out!!
I'm getting pretty excited as well being nine weeks out. Are you already planning your binge foods for post-contest as well?

[Matt593]

I'm getting pretty excited as well being nine weeks out. Are you already planning your binge foods for post-contest as well?

Thats awesome! First for the both of us. As far as a post-contest binge, I have not thought about that yet. Calories are dropping but I am still eating quite a bit so I am not too hungry that often. I am sure it will come aroung soon enough though.

[RichKnapp]

Thats awesome! First for the both of us. As far as a post-contest binge, I have not thought about that yet. Calories are dropping but I am still eating quite a bit so I am not too hungry that often. I am sure it will come around soon enough though.
I'm planning mine. BUT in moderation and timing.

[Matt593]

I'm planning mine. BUT in moderation and timing.

Not to worry, I will probably be planning mine in no time. I enjoy nice fatty burgers instead of plain oatmeal :) Mine will only last for that night though as I have another show four weeks later. Game time!

[RichKnapp]

Not to worry, I will probably be planning mine in no time. I enjoy nice fatty burgers instead of plain oatmeal :) Mine will only last for that night though as I have another show four weeks later. Game time!

Ya, I have to wait till after my 2nd show on the 24th. Keep it all in check after the show on 10th.

[RooRooTJ]

All this talk about cheat meals....I cant wait to get me some Sonic Burgers and Breakfast burritos.....mmmmmm too bad I have to wait until after my third show in May, the same time as you Matt. Problem is I started Nov 1st. haha Is it time yet?

[Matt593]

All this talk about cheat meals....I cant wait to get me some Sonic Burgers and Breakfast burritos.....mmmmmm too bad I have to wait until after my third show in May, the same time as you Matt. Problem is I started Nov 1st. haha Is it time yet?

Lol, and kudos to you Justin. That takes some serious discipline! But it is obviously paying off. Your progress has been AMAZING over the past couple years from those progress pics in your log.

I want me some Five Guys Burgers and FRIES, I love their fries. No no, some Ted's Montana Grill Burgers! Mmmmm :)

[RooRooTJ]

Lol, and kudos to you Justin. That takes some serious discipline! But it is obviously paying off. Your progress has been AMAZING over the past couple years from those progress pics in your log.

I want me some Five Guys Burgers and FRIES, I love their fries. No no, some Ted's Montana Grill Burgers! Mmmmm :)

mmmm Burgers... I have wanted one of those for about 2 months now. haha

[cawiau]

These are not wierd questions, they are very practical.

In the front relax, there might be a few ways to do it. The most common seems to be to - 1)take a big breath and hold in the air 2)while at the same time lifting your chest upwards/pulling your stomach in. Sticking your chest up in the air lifts your rib cage and makes you look bigger. And when you hold the air in your lungs, think of holding it all right behind your chest (not in your stomach, which requires you to blow out some of the air). When you pull your stomach in do not flex your abs, just suck it in. At this point your chest cavity should be full but your stomach should be empty.

In terms of your legs in the front relax, sounds like you have the right idea. Angle your feet outwards based on what you think looks good because it depends on your leg structure. This will help show off your leg sweep. And yes, put a slight bend in your legs if you think it looks better. Many people do the same thing because it helps them to engage the quads and show off the separation.

For the lat spread, it is pretty much the same as the front relaxed except your arms are placed around your waist line (above your hip) and elbows should be pulled forward. As far as making it look good without fat rolls, you are already on your way and doing the right thing...eating well and excercising!

Hopefully this helps a little bit and is not too long winded.

Thanks bro, you rock;)

[Matt593]

1/20/09 - ARMS and posing

I had a solid arm day today. Mixed it up a bit. Hit some good numbers with some good excercises and supersets. The highlight of the day was posing, though. It was tough but much needed. Also, here are a few pictues. The flash washed out a good amount of definition, but I know how lean I am and that is all that matters. As Rich pointed out, my lats seem to be hiding. Might be because I woke up late and pretty much went straight to the gym with a less than desirable amount of food in me. And geeze, I never really noticed THAT much difference between the left and right lat until now. Man, I look tall and lanky here. The first picture is from a couple weeks ago...

http://forum.bodybuilding.com/attachment.php?attachmentid=2335101&d=1266700210

http://forum.bodybuilding.com/attachment.php?attachmentid=2335111&d=1266700237

http://forum.bodybuilding.com/attachment.php?attachmentid=2335131&d=1266700259

http://forum.bodybuilding.com/attachment.php?attachmentid=2335141&d=1266700275

http://forum.bodybuilding.com/attachment.php?attachmentid=2335151&d=1266700297

http://forum.bodybuilding.com/attachment.php?attachmentid=2335161&stc=1&d=1266701033

[Matt593]

Some more...

http://forum.bodybuilding.com/attachment.php?attachmentid=2335231&stc=1&d=1266701464

http://forum.bodybuilding.com/attachment.php?attachmentid=2335241&stc=1&d=1266701464

http://forum.bodybuilding.com/attachment.php?attachmentid=2335251&stc=1&d=1266701464

http://forum.bodybuilding.com/attachment.php?attachmentid=2335261&stc=1&d=1266701464

http://forum.bodybuilding.com/attachment.php?attachmentid=2335271&stc=1&d=1266701464

[Matt593]

And two more...

http://forum.bodybuilding.com/attachment.php?attachmentid=2335371&stc=1&d=1266702011

http://forum.bodybuilding.com/attachment.php?attachmentid=2335381&stc=1&d=1266702022

I hope you all have some comments. Other than making a few adjustments on posing, I am feeling pretty good now. I did notice some ab veins today :)

[cawiau]

pictures not working:(:(

[Matt593]

Gonna post another set here in a few minutes for a better representation of where I am at now. I probably should'nt as I am most likely being too critical of such stupid issues or whatnot, but oh well...Plus, I have had some food in me since then :)

[cawiau]

Gonna post another set here in a few minutes for a better representation of where I am at now. I probably should'nt as I am most likely being too critical of such stupid issues or whatnot, but oh well...Plus, I have had some food in me since then :)

ok, but why are the others not working:confused:

[Matt593]

Just snapped a few quick ones, I am obviously not a good photographer...

http://forum.bodybuilding.com/attachment.php?attachmentid=2335991&stc=1&d=1266716138

http://forum.bodybuilding.com/attachment.php?attachmentid=2336001&stc=1&d=1266716138

http://forum.bodybuilding.com/attachment.php?attachmentid=2336011&stc=1&d=1266716138

http://forum.bodybuilding.com/attachment.php?attachmentid=2336021&stc=1&d=1266716138

http://forum.bodybuilding.com/attachment.php?attachmentid=2336031&stc=1&d=1266716138

http://forum.bodybuilding.com/attachment.php?attachmentid=2336041&stc=1&d=1266716138

[Matt593]

And a few more. Here is another variation of the most muscular. If anyone follows this, please let me know what you think looks best. Crab, hand on hip or this hybrid type. Awesome facial expressions on all of these right?

http://forum.bodybuilding.com/attachment.php?attachmentid=2336081&stc=1&d=1266716381

http://forum.bodybuilding.com/attachment.php?attachmentid=2336091&stc=1&d=1266716381

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Carl, I left the file extensions in the posts since it sounds like your browser is not letting you view the embedded ones.

[Matt593]

The main areas I notice a difference in is the abs and legs. Everything else is bound to come in since I just got my diet plan today from Rich. Its just a waiting game from here on out. Weight right now is roughly 191, so I dropped about 4.5 lbs in 4 weeks, without a set diet plan. Nice and slow.

Let the games begin...

[TheSuccessful1]

Carl, I left the file extensions in the posts since it sounds like your browser is not letting you view the embedded ones.
The initial set of pictures didn't show-up, but these did.

You look like you should definitely be ready come competition day.

[RichKnapp]

The main areas I notice a difference in is the abs and legs. Everything else is bound to come in since I just got my diet plan today from Rich. Its just a waiting game from here on out. Weight right now is roughly 191, so I dropped about 4.5 lbs in 4 weeks, without a set diet plan. Nice and slow.

Let the games begin...

slow but comeing in on time is so important. ;)

[Matt593]

The initial set of pictures didn't show-up, but these did.

You look like you should definitely be ready come competition day.

I know it will not be perfect my first time around, but I sure hope I am. This will be a great learing experience as it is for anyone who competes for the first time.


slow but comeing in on time is so important. ;)

Ture, which brings me to why I am starting the second phase of my diet tomorrow. With the diet, calories are being cut down from 3550 to 3075. Looks like I only have one more cheat meal left, which is at the 6 week mark. From there I will be focusing on refeeds (thanks Rich [Lauro]) instead of cheats. Drastic body composition changes will be apparent very soon.

[The_Animal11]

your physique has really awesome shape man. very jealous. you are leanin out well also.

[Matt593]

your physique has really awesome shape man. very jealous. you are leanin out well also.

Still, I would like to be as muscular as you are. Especially your legs! Your latest progress pictures are awesome, and thats an understatement.

[The_Animal11]

Still, I would like to be as muscular as you are. Especially your legs! Your latest progress pictures are awesome, and thats an understatement.

haha comes with the territory as a manlet ;-)

to have the muscularity you have at 6'2 (especially your first season) is incredibly impressive.





buuuuutt..... try not to look so terrified when youre posin on stage! lol

[Matt593]

haha comes with the territory as a manlet ;-)

to have the muscularity you have at 6'2 (especially your first season) is incredibly impressive.





buuuuutt..... try not to look so terrified when youre posin on stage! lol

A manlet haha. So true. I want to be a manlet :/ And looking terrified I know lol! I didnt realize I did that till I lookd at them. My next batch of pictures will be much better with the facial expressions. Funny stuff though.

Did the first set of posing pictures show for you? They probably did not and I wonder why. Hmmm.

[Diskd]

Looking great Matt! Shoulders/chest really starting to striate...Lats looking great to me. Keep it up man, look forward to seeing your physique in under 8 weeks now!

[FRANKtheTANK_21]

Looking great man...how far out are you? Your serratus are insane!

[cawiau]

Looking freaking amazing bro:eek::eek:
and your lats... just damn:eek:
Back is beyong shredded:cool:

And you got 8 weeks, damn:eek:

[Matt593]

Looking great Matt! Shoulders/chest really starting to striate...Lats looking great to me. Keep it up man, look forward to seeing your physique in under 8 weeks now!

I appreciate the kind words. The same goes to you. Whats the word, how is prep going?


Looking great man...how far out are you? Your serratus are insane!

8 weeks. Lol, yeah they are pretty cool, but I have plenty of room for improvement everywhere else!


Looking freaking amazing bro:eek::eek:
and your lats... just damn:eek:
Back is beyong shredded:cool:

And you got 8 weeks, damn:eek:

Well, not shredded yet, but I will get there )

[cawiau]

Well, not shredded yet, but I will get there )

if you are not shredded yet, I might as well give up now:p

And thanks for the tips, I still need alot of work in the posing department but your tips helped alot.

[Matt593]

if you are not shredded yet, I might as well give up now:p

And thanks for the tips, I still need alot of work in the posing department but your tips helped alot.

No prob. And everyone has their own definition of being "shredded" or "lean". What someone might have thought of as being shredded the year before can be different than their perception of what shredded should be the following year. It all just depends on how much progression is made from year to year. So I dont see why you would at all even think aobut giving up. You have made more progress than the majority of loggers here on Body Space. Thats just my opinion.

[Matt593]

2/22/10 - LEGS, Abs and Cardio

Leg Press (High/Medium Stance) - I used a different leg press machine today at the RPAC, which is a bit more difficult than the leg press I have been on lately. Weight is lowered all the way down on the eccentric phase.
2 plates per side x 12
3pps x 10
5pps x 8
7pps x 8
8pps x 6

Prone Leg Curls
150 x 12
170 x 12
190 x 7

Single Leg Extensions - Digging the feel of these extensions.
90 x 12
110 x 12
130 x 6

Hack Squats
180 x 10
230 x 8
270 x 5 (baaaarely)

GHR's
BW x 12
BW x 12
+25 x 5

Leg Press Calf Raises - Used some random weight that was already on the machine. I think it was a total of 9 or 10 plates.
x 20 reps, rest 10 seconds, 20 more, rest 10 seconds, 20 more (last 10 were pretty quick as these burned like crazy). Calves were on fire.

Did some hanging leg raises after, which were tough to even raise my legs up far enough :)

25 mins of low intensity cardio was done after. Low intensity cardio will now be done three days a week, 25 mins per session. I originally wanted to do some supersets but the RPAC was too crowded so I had to make due with what I had.

[cawiau]

No prob. And everyone has their own definition of being "shredded" or "lean". What someone might have thought of as being shredded the year before can be different than their perception of what shredded should be the following year. It all just depends on how much progression is made from year to year. So I dont see why you would at all even think aobut giving up. You have made more progress than the majority of loggers here on Body Space. Thats just my opinion.

oh thank you :o lol!
Strong workout about;)
by the way, any tips to offer on my recent progress pictures?
What can I improve?

[RooRooTJ]

Matt Pics look great and you should come in pretty damn shredded. How are the legs lookin?

[Diskd]

I appreciate the kind words. The same goes to you. Whats the word, how is prep going?



Prep is going well - still have my work cut out for me though. I will prob post some progress pics in the next week or so (really busy atm - my finals are just finishing up - so cardio is taking a back seat for now)

[Matt593]

oh thank you :o lol!
Strong workout about;)
by the way, any tips to offer on my recent progress pictures?
What can I improve?

Just keep plugging away and focus on each day as being a new day to improve whatever it is as task. Improve everything, that is why we are all here.


Matt Pics look great and you should come in pretty damn shredded. How are the legs lookin?

They are looking decent. They are not as big as I would like but their conditioning is coming along.


Prep is going well - still have my work cut out for me though. I will prob post some progress pics in the next week or so (really busy atm - my finals are just finishing up - so cardio is taking a back seat for now)

I see, hope you did well/good luck on those finals.

[Matt593]

2/23/10 - Back

Started it off with two back to back lat escercises. I need to do more underhand pulldowns they hit the entire region very well.

Medium Grip Pullups - tight form here
BW x 15
BW x 13
BW x 11

Underhand Pulldowns Loved the feel of these!
#12 x 12
#14 x 12
#16 x 9

BB Rows
135 x 10
185 x 8
225 x 8
275 x 8 + 2 sloppy ones
135 x 12 - Bent all the way over here.

Narrow Cable Rows
#14 x 10
#16 x 10
#18 x 8 or 9, I forget

1 Arm DB Rows
120's x 12
120's x 12
120's x 9

[cawiau]

Just keep plugging away and focus on each day as being a new day to improve whatever it is as task. Improve everything, that is why we are all here.


I will and strong workout:)