Round II - The 2011 season is underway...

[Matt593]

After having a great time competing for my first time at the Buckeye Classic in Columbus back in April, I have been having a productive "off-season" (or whatever some prefer to call it). I got a pretty good job a little while back, which has finally kicked off my professional career after graduating from college. I have so many people to thank for their help and support not only with competing back in April, but with anything that has led me to where I am now in life. Its not easy, and anyone knows that. But as I strive to return the favor to my friends, family, mentors, and girlfriend - all who have helped me greatly over the years, I can feel myself growing, maturing and striving to be a better man every day. With that, this has taught me about balance - also a very important value that I truly believe is the key for me to succeed in my future endeavors. Long story short, it has been a while since I have logged on here and before I get started I just want to say thank you to each and every one of those who have helped/supported me with this [totally normal] thing called bodybuilding!

And like I said, training has been going well with only a few minor hiccups along the way, but that is to be expected I guess. As for a few highlights of strength form my workouts over the past couple weeks...

Back Squats (parallel) - 425 x 4
Front Squats (deep)- 275 x 6 and 315 x 1
Deadlifts (today) - 425 x 9
T-Bar rows - 345 x 15 (100 lb plates are wonderful here)
Incline DB Press- 120's x 9.5 (a touch on 10)
BB Military press - 225 x 3 : DB's - 100 x 8
Straight Bar Curls - 155 x 6-8 (can't remember)
Alternating DB Curls - 80's x 9 (legs were shaking on the last couple)
CGBP - 245 x 11

So that's kind of where I stand now. I have said it before and I will say it again, I have become much more diligent when I lift new heavier weights, If I am uneasy about a weight and think that I very well might possibly injure myself due to overtraining, 10 to 1 I will not attempt it. Injury is just not worth it to me. But sometimes even when I am feeling great, things still don't always go as planned. But that is when you have to learn to cope and forge ahead by altering your workouts and not always worry about the weight. As for deadlifts especially, I only throw those in every few weeks now to mix things up. I might do them for a few weeks in a row, but that is usually it. I have a history of (luckily minor) back issues and I try to prevent them as best I can. And even though I might only do deadlifts every once in a while, I have certainly been feeling stronger than before.

On with today's workout...

BACK - 9/13/10

Deadlifts
135 x 10
135 x 8
225 x 8
275 x 8
325 x 6
375 x 6
425 x 9 (I might of had one more in me)

Standing HS Row - Used a Hammer Strength Incline Press for this one. Stood up on the seat facing the backrest and did some rows to hit the middle/lower back.
...3 easy sets just to get a good feel for it.

Incline Bench Simultaneous DB Rows
60's x 10
80's x 10
100's x 10
120's x 8 + a few more half reps

Straight Arm Pulldowns
Stack x 15
Stack x 15
Stack x 15
-SUPERSET- - Brutal back burner here.
Hanging V-Bar Rows - Looped a chain over top of power rack, attached V-Bar, and hung parallel to floor with feet up on a bench. GREAT exercise here, kudos to Rich55.
BW x 15
BW x 10
BW x 11

Wide Pulldowns
150 x 8
180 x 8
210 x 8
250 (Stack) x 4

Back is now toast, soreness is really setting in from the deadlifts. I guess that is expected since they have not been included in the workout for at least 4 weeks. I jumped on a scale for the first time in a month this past weekend. The scale read 200, but since I felt a little bloated from the day before I imagine I am somewhere around the 197ish range. I truly feel have made noticeable improvements across the board with every muscle group. I have 16 weeks or less to reach my goal of 205ish (10 lbs heavier than this year), which is definitely a reasonable and obtainable goal for me to reach. From there I will begin my prep for 2 spring competitions that I have decided upon...

April 2, 2011 - NPC Natural Ohio
April 16, 2011 - WNBF/INBF Pro/Am Buckeye Classic

Until then, thanks in advance for any support as I will be following many of your logs once again.

Tomorrows workout - SHOULDERS

Oh, and GO BUCKS!!!!

[deltpecx]

Good read.

subbed

[RooRooTJ]

It is about damn time you got back on here. haha Subbed and welcome back

[smflorence]

hope you mean Ohio State, in which case YES!

and good luck with future endeavors

[Matt593]

Good read.

subbed

Welcome!


It is about damn time you got back on here. haha Subbed and welcome back

I know, right? Thanks, I have obviously been missing out. I am going to have to jump into your log to check out how your training is going once I get back from Gymbo's. Are you enjoying the beginning of your long off season so far?


hope you mean Ohio State, in which case YES!

and good luck with future endeavors

Hey Mitch. Well of course I mean Ohio State. Actually what I meant was...THE Ohio State University, my bad. I appreciate the kind words though. How is the family?

[Matt593]

9/14/10 - Shoulders

So I am very sore from yesterdays back exercises. The deadlifts have me sore throughout my entire upper body. My shoulders (especially rear delts) are taxed from them. So today's workout did not have a lot of volume, but it was surely sufficient to get the job done. Last week I tried out this db shoulder press giant set to mix things up. I tried it again this week and got 2 more reps on the very last set of the 3rd giant set. See below...

Seated DB Press Giant Set -Warmed up with a few sets of 20 with light db's then got to it. I would recommend trying this one out. Three sets...
50's x 8...60's x 8...70's x 8...80's x 8 (barely got 8 here)
80's x 8...70's x 8...60's x 8...50's x 8
50's x 8...60's x 8...70's x 6 (last week I only got 4...reached absolute failure here when attempting # 7)

1-Arm braced db laterals
40's x 8
55's x 8
70's x 8

Cable rear delt flye
70 x 10
80 x 10
-SUPERSET-
Alternating hammer grip front raises
35's x 10
40's x 10

I cut myself off at this point because like I said, my shoulders are just thrashed from yesterday. Still, this was pretty good day at the gym.

[tsajdak]

Subbed. Get it Matt

[Matt593]

Subbed. Get it Matt

Whats up Trevor! Man, I'll you what...you and your bro-in-law Justin are just a sick pair of bb'ers. Let me know if you ever make it to the new Beyond Limits during any weekend as I often make my way up to Columbus most weekends. I am sure we could pick each others brains a little bit, and not to mention have a crazy workout.

How are things with you these days? Actually nevermind, I will just have to venture over to your log and check it out...


9/15/10 - ARMS

Hammer Strength Preacher Curl
Warm up with a set of 25lbs x 20 and 45 x 15
70 x 12
90 x 12
115 x 9 or 10, cant remember

Straight Bar Lying extension
65 x 10
95 x 10
120 x 8
145 x 5

Bent over concentration curls - No bench needed here, just bent over and held the DB at the top for a second with no elbow support. Great exercise.
35 x 12 each arm
40 x 12
45 x 9 + 1 sloppy
-SUPERSET-
1 Arm Reverse cable Pushdown
30 x 12
40 x 12
50 x 11

Standing EZ Bar Cable Curls - Very strict with a strong hold at top
180 x 6
180 x 7
-SUPERSET-
V-Bar Pushdowns
180 x 15
180 x 7 or 8

I felt a GREAT mmc tonight and really worked the targeted muscle groups :) I feel can definitely bring up the arms as bit more before next spring. I feel that they are especially one of my weaker points being that I have longer limbs.

Aaaand now its off to check out BIG tsajdak's journal!

[smflorence]

[/QUOTE]Mitch. Well of course I mean Ohio State. Actually what I meant was...THE Ohio State University, my bad. I appreciate the kind words though. How is the family?[/QUOTE]

doin well, thanks for asking ... will be doin better this weekend when THE Ohio State University Buckeyes beat Ohio

[rich55]

Keep up training like this:



Back Squats (parallel) - 425 x 4
Front Squats (deep)- 275 x 6 and 315 x 1
Deadlifts (today) - 425 x 9
T-Bar rows - 345 x 15 (100 lb plates are wonderful here)
Incline DB Press- 120's x 9.5 (a touch on 10)
BB Military press - 225 x 3 : DB's - 100 x 8
Straight Bar Curls - 155 x 6-8 (can't remember)
Alternating DB Curls - 80's x 9 (legs were shaking on the last couple)
CGBP - 245 x 11


And I think you will crush this guy next year:
http://i17.photobucket.com/albums/b98/rich55/client_mattb.jpg

As if you need any motivation, just keep in mind you are doing the Open with a WNBF Pro Card up for grabs. Guys will be bringing it and you will be in the light-heavies. By the way, numbers are INSANE! Stay healthy is right, so keep it smart. I will begin to publicly taunt people with your numbers and downplay the whole Novice thing haha to make them feel even weaker.

[Matt593]

And I think you will crush this guy next year


I sure hope so. Hes not that big anyway.

For real though, yeah, the open class is going to be a whole different battle. I just want to come in and at the very least look like I should be up there with the rest of the guys. Should be fun though.

Countdown till prep starts is anywhere from 14-16 weeks from this Saturday. It just depends on if I end up doing a 12, 13, or 14 week prep. And yes, I did mention 13 weeks here. Seems like nobody ever does an odd number of weeks to get stage ready. So maybe I will do that, just for the sake of doing it.

[rich55]

For real though, yeah, the open class is going to be a whole different battle. I just want to come in and at the very least look like I should be up there with the rest of the guys. Should be fun though.

Please! Train to win. You could, so aim high. Sounds like a plan!

[Matt593]

Please! Train to win. You could, so aim high. Sounds like a plan!

Of course I am training to win. That is out of the question! I speak softly, but you already know that.

I will prove to you that I am training to win when I get back from hitting legs tonight. You will see.

[tsajdak]

Of course I am training to win. That is out of the question! I speak softly, but you already know that.

I will prove to you that I am training to win when I get back from hitting legs tonight. You will see.

There is no other way. Kill it Matt

[Matt593]

There is no other way. Kill it Matt

Your right. There is no other way.

As I am making improvements across the board, I am especially working hard to improve my legs, especially the quad sweep. As with any muscle in the human body, my legs are very stubborn and do not want to grow. Solution: I will MAKE them grow...

9/17/10 - LEGS

Warmed up my knees and muscles with a few light sets on the leg extension first, then...

Front Squats
Bar x 15
135 x 10
185 x 8
235 x 6
285 x 6 - PR - No Games

Walking DB Lunges - Each step was steady, deliberate and with a great stretch. First time back at these in maybe 2 months. Glutes are especially sore.
40's x 10 steps each leg
70's x 10 "
100's x 10 "

Hammer Strength Leg Extensions Three drop sets. Strong contraction and hold at the top. These made for a terrible burn.
3 plates x 15...drop to 2 plates x 12
3 plates x 15...drop to 2 plates x 14
3 plates x 11...drop to 2 plates x 5

Prone Leg Curls
100 x 10
140 x 10...drop to 80 x 10
150 (stack) x 8...drop to 90 x 9

Finished everything off with 3 sets of standing calf raises.

Chest Day tomorrow!! I cant wait to relax after only a 4 hour shift at work till noon. I get to go the gym whenever I want and don't have anything else to do. NICE :)

[rich55]

Your right. There is no other way.

As I am making improvements across the board, I am especially working hard to improve my legs, especially the quad sweep. As with any muscle in the human body, my legs are very stubborn and do not want to grow. Solution: I will MAKE them grow...

9/17/10 - LEGS

Warmed up my knees and muscles with a few light sets on the leg extension first, then...

Front Squats
Bar x 15
135 x 10
185 x 8
235 x 6
285 x 6 - PR - No Games

Walking DB Lunges - Each step was steady, deliberate and with a great stretch. First time back at these in maybe 2 months. Glutes are especially sore.
40's x 10 steps each leg
70's x 10 "
100's x 10 "

Hammer Strength Leg Extensions Three drop sets. Strong contraction and hold at the top. These made for a terrible burn.
3 plates x 15...drop to 2 plates x 12
3 plates x 15...drop to 2 plates x 14
3 plates x 11...drop to 2 plates x 5

Prone Leg Curls
100 x 10
140 x 10...drop to 80 x 10
150 (stack) x 8...drop to 90 x 9

Finished everything off with 3 sets of standing calf raises.

Chest Day tomorrow!! I cant wait to relax after only a 4 hour shift at work till noon. I get to go the gym whenever I want and don't have anything else to do. NICE :)

Very nice work!! I will do the same to my arms tomorrow :D

[Matt593]

9/18/10 - Chest

Today felt like just an alright kind of day in the gym. I know I got a good workout in, but I guess it felt kind of mediocre based on the heavy set on the incline db press. Gymbos is a great gym and there is really only one thing that I would change about the gym. This relates to the heavier dumbbells. Once the dumbbells hit 100 lbs, they go up in 10 lb increments instead of 5 lbs. This is understandable though, because many people do not use the heavier ones. With that, I decided to move up from 120's on the incline to 130's. This feels like a huge jump in weight. But, that is all I had to work with. Since with the past two weeks I was able to put up the 120's 9 and 10 times, I figured it was time to move up. Needless to say, I was humbled...

Freemotion Flyes - warmed up with a few sets here.
45 x 12
60 x 12
80 x 12

Incline DB Press
70's x 10
90's x 8
110's x 6
130's x 1 - This took probably 9 or 10 seconds to put up the first rep (nobody else was in the gym). Muscle fibers were taxed from struggling with that 1 rep. Not too happy about this, but training is about the highs as well as the lows. Moved back down to 120's again...
120's x 8

Hammer Strength Wide Chest Press
2 plates per side x 12
3 pps x 10
4 pps x 10
5 pps x 8

Hammer Strength Incline Press
2 plates per side x 10
3 pps x 10
3pps + 25 x 6

Slight Incline DB Flyes
60's x 10...drop to 45's x 10
65's x 10(barely)...drop to 45's x 4 - These would not move more than a few inches on the 5th rep. I must have done something right then :)

Threw in a few sets of hanging leg raises and crunches throughout the workout too.

It looks like it is time to switch back to some barbell stuff next week. Although 130's did not happen this week, I know they will soon be mine. I have hit 130's x 5 before on the flat bench, so I know I will eventually hit them on the incline. And even though I know that a weight is just a number and that every week will be a little different, I also know that moving up shows some kind of progression whether that be strength, size or both. The weight NEVER lies...

[Matt593]

9/19/10 - BACK

Today was another good day in the gym. I switched things up this week just as I usually do for most weeks now. Went back to a few excercises that I have not touched in a while.
These include pullups (weighted), Hammer Strength low rows and bent over db rows.

Bent Over Simultaneous DB Rows - These allow for a great feel and range of motion.
40's x 15
60's x 10
80's x 10
100's x 10
120's x 10
140's x 10 - PR...and I was still able to feel these very well on my back. Just pulled my elbows back as hard as possible for an all out back thrashing.

Hammer Strength Low Rows - 100 lb plates save some room on this machine, where using just 45 lb plates would have maxed out each side. The weights listed below for these sets are the lbs per side.
100 x 10
145 x 10
200 x 10
245 x 10

Wide Pullups
BW x 6
+45 x 6
+70 x 5...drop to BW x 9

1 Arm Reverse Cable High Row/Pulldown Hybrid - Such a long name for an awesome exercise for REALLY squeezing on the lats (especially lower lats). Grab a handle with a reverse grip, take a step back, bend at the knees, and sort of pull the cable down with an arc-like range of motion. It is a mix between a 1 Arm straight arm pulldown (if there ever was one) and a 1 Arm high pulley cable row. Maybe that makes sense?
50 x 15 each arm
60 x 15 each arm
80 x 10 each arm

I actually finished the workout with several additional row variations/techniques on three different machine including one on the cable station. Each set was within the 15 - 20 rep range. Weights don't matter here, neither do the exercises, really. All that matters is that they fatigued the back muscles very well.

Today is a rest day. I am gonna relax tonight and try to get some better sleep tonight. When I come home from work tomorrow, I should have a UPS package waiting at my door :). It will be some ON Casein, Controlled Labs Blue Gene (ftw) and some Scivation Blue Raspberry Xtend!

See yas tomorrow

[tsajdak]

9/19/10 - BACK

Today was another good day in the gym. I switched things up this week just as I usually do for most weeks now. Went back to a few excercises that I have not touched in a while.
These include pullups (weighted), Hammer Strength low rows and bent over db rows.

Bent Over Simultaneous DB Rows - These allow for a great feel and range of motion.
40's x 15
60's x 10
80's x 10
100's x 10
120's x 10
140's x 10 - PR...and I was still able to feel these very well on my back. Just pulled my elbows back as hard as possible for an all out back thrashing.

Hammer Strength Low Rows - 100 lb plates save some room on this machine, where using just 45 lb plates would have maxed out each side. The weights listed below for these sets are the lbs per side.
100 x 10
145 x 10
200 x 10
245 x 10

Wide Pullups
BW x 6
+45 x 6
+70 x 5...drop to BW x 9

1 Arm Reverse Cable High Row/Pulldown Hybrid - Such a long name for an awesome exercise for REALLY squeezing on the lats (especially lower lats). Grab a handle with a reverse grip, take a step back, bend at the knees, and sort of pull the cable down with an arc-like range of motion. It is a mix between a 1 Arm straight arm pulldown (if there ever was one) and a 1 Arm high pulley cable row. Maybe that makes sense?
50 x 15 each arm
60 x 15 each arm
80 x 10 each arm

I actually finished the workout with several additional row variations/techniques on three different machine including one on the cable station. Each set was within the 15 - 20 rep range. Weights don't matter here, neither do the exercises, really. All that matters is that they fatigued the back muscles very well.

Today is a rest day. I am gonna relax tonight and try to get some better sleep tonight. When I come home from work tomorrow, I should have a UPS package waiting at my door :). It will be some ON Casein, Controlled Labs Blue Gene (ftw) and some Scivation Blue Raspberry Xtend!

See yas tomorrow

Serious weights there bro. U r one strong mo fo.
Blue Rasberry Xtend is my favorite.

[Matt593]

Serious weights there bro. U r one strong mo fo.
Blue Rasberry Xtend is my favorite.

Blue razz is delicious. Throw in some pre and intra workout carbs with that and I am set.

9/21/10 - Shoulders

I had a great time on the smith machine military press setup. I felt good and strong. As I was pyramiding up with the weight, I asked big Gymbo Collins what kind of weight he uses on the smith military press. As he proceeded to tell me that he works his way up to 4 plates on each side, I proceeded to walk away with laughter because that is just stupid weight. Even though it is a smith machine and therefore a little easier, that does not take away the fact that the man is a freak. So I tried my best to come [nowhere close] to that weight lol...

Smith Machine Military
115 x 15
135 x 10
185 x 10
235 x 10
275 x 8 - 8th was TOUGH
295 x 2 - A strict, solid 2

Standing DB Laterals - Held dumbbells in the front for a little more power here. Tried a triset-style setup. Only enough rest to set down dumbbells and pick up a different pair.
35's x 8...40's x 8...45's x 8
50's x 8...45's x 8...40's x 6 + 2 more after a few breaths
I wanted to do one more single set seated on the bench:
60's x 6 + 2 more after a few breaths

BB Upright Rows - Hands were about 14 inches apart here
135 x 12
185 x 12
235 x 14, 15 just did not want to move

Shrugs
Did a lighter set of 315 x 12 and then hopped out of the power rack to let someone else use it instead. I figured I would just use dumbbells for a couple more sets and use heavier BB shrugs next week. Did two sets with DB's (strong 1 second hold at top)...
150's x 15
150's x 21

[RooRooTJ]

I love doing my DB side laterals like that. They always feel like they are gonna fall off afterwards. haha

[Matt593]

I love doing my DB side laterals like that. They always feel like they are gonna fall off afterwards. haha

For sure. Heck, they felt like they were going to catch on fire during the second set :)

[Blazed]

Well well well, what do we have here?

Kick some ass. Hope to learn a thing or two from your prep.

[Matt593]

9/22/10 - ARMS

As I was debating on what to do tonight to beat the crap out of my small arms, I glanced back at a memory of an arm workout last summer with Rich and James. So I decided to give this arm routine another shot. It was a short, but straight to the point kind of workout.

Three tri-sets of...
Alternating Hammer Curls
35's x 10
50's x 10
65's x 10
-TRISET-
V Bar Tricep Puckdowns
120 x 10
180 x 10
180 x 10
-TRISET-
Simultaneous Incline DB Curls
35's x 10
40's x 10
45's x 10

Then three more tri-sets of...
Lying DB Extensions
40's x 10
50's x 10
60's x 7
-TRISET-
EZ Bar Curls
110 x 10
120 x 10
130 x 10
-TRISET-
CGBP
135 x 10
185 x 10
195 x 4

This totaled for an A+ 25 minute workout. I then wished a buddy of mine good luck at the Cardinal Classic since I wont be seeing him tomorrow. Oh, and Jim "Gymbo" Collins mentioned he will be going to the Olympia this weekend. I want to go dangit! I like seeing all of the massive competitors and for some reason enjoy feeling like a tiny ant when I am around them. One day I will make it to the Olympia...to watch, of course (considering I am the just size of one of their legs!)

[Blazed]

So lucky u have the Arnold right in your backyard!

[Matt593]

Well well well, what do we have here?

Kick some ass. Hope to learn a thing or two from your prep.

Lol. You...learn from me? And this is coming from Mr. "I lost 100+lbs and whooped some ass at my first competition".

But seriously, that's incredible. Truly inspiring. No matter how long anyone is in the sport, we can all learn from each other. I am sure I can pick out a few bits of useful information from yourself as well. Good luck this coming season. What competition are you planning on winning next time?

[Matt593]

So lucky u have the Arnold right in your backyard!

And I have no rebuttal here :)

[Blazed]

And I have no rebuttal here :)

Oi! I donno bout winning anything, ill certainly come in with an improved package over last year. More than likely as a middleweight again.

if I learned anything from Pique the ivory latino its that we never cease to be students of the iron. You are in good hands if Rich is helping you with prep. I am sure I will learn a whole lot following along, I take something useful from almost every log, this one better not dissappoint!


My sched as of now is

June 25 INBF Hercules as my opener
Sept naturalmania
Oct inbf nys champs
Nov ocb nys champs
INBF Worlds - season finisher

Dieting from jan or feb through nov. I will bring the nasty to the stage even if it kills me.

[Matt593]

Oi! I donno bout winning anything, ill certainly come in with an improved package over last year. More than likely as a middleweight again.

if I learned anything from Pique the ivory latino its that we never cease to be students of the iron. You are in good hands if Rich is helping you with prep. I am sure I will learn a whole lot following along, I take something useful from almost every log, this one better not dissappoint!


My sched as of now is

June 25 INBF Hercules as my opener
Sept naturalmania
Oct inbf nys champs
Nov ocb nys champs
INBF Worlds - season finisher

Dieting from jan or feb through nov. I will bring the nasty to the stage even if it kills me.

1) Yeah, I train myself, but Rich helps me out with the diet. But that's not to say that he has'nt helped me out with training. I have learned a lot from training with him and his training partner James every once in a while while I was living in Columbus. I have also gathered an abundance of information simply from being around him not only in but also out of the gym.

2) This log will not disappoint.

3) That is one heck of a schedule you have laid out.

4) Please do not let it kill you, you need to be alive in order to prep for a competition.

[Matt593]

9/24/10 - LEGSSS

Warmed up the legs and joints a little bit with a couple sets of light extensions and curls. Lets just get to it...

Front Squats
Bar x 10
135 x 10
185 x 6
235 x 6
285 x 8 - PR...I didnt want to do anymore because the weights was sliding down my shoulders. Still a PR though :) And I am getting much better at holding heavier weights on my shoulders on the front squats compared to last year.

Alternating Barbell Lunges
135 x 10
185 x 10
185 x 13 - Did not want to do more weight, so instead I did more reps. WOO HOO!!
-SUPERSET-
High Stance Leg Press -The much tougher of the two leg press machines at Gymbo's.
400 x 10
500 x 10
600 x 7

Prone Leg Curls - Slow with a really strong squeeze and a 3 or 4 second negative. I really just wanted to make the lighter weight feel much heavier to fatigue my hamstrings in a different but good way.
-SUPERSET-
Calf Raises on Leg Press - Same method was used here as described above ^^.
500 x 12
500 x 12
500 x 7

[Diskd]

Hey Matt! Subbed for sure...damn look at those numbers! Really looking forward to this log, best of luck.

[tsajdak]

Hey Matt, sorry we couldn't hook up this past weekend. How did the workouts go? The boys and girl from C-Bus did some damage up in Youngstown huh?

[Matt593]

Hey Matt, sorry we couldn't hook up this past weekend. How did the workouts go? The boys and girl from C-Bus did some damage up in Youngstown huh?

That's not a problem at all, Trevor. There will always be plenty of time to crush some weights in the gym. And as for the Cardinal, yeah. Seems like everyone did very well with Philita and Charles both taking a pro card. Awesome!!

As for the workouts, they were great. Just a few highlights from the weekend and tonight below...

[Matt593]

I made my way up to Cbus over the weekend to relax with Erica and of course, make it to the gym. We went to the new and improved BLT and she was also very impressed. Itit has a cool, original type atmoshpere. That coupled with the sweet lounge area in between the two main sections of the gym make for a great place to train. You can just plop down on the couch thing after a grueling leg day. The equipment selection there just keeps growing and growing.

Saturday was chest day. Started off with Incline BB press, working my way up to 285 x 4 + 1 forced rep. I then moved on to inlcine DB press' and worked my way up to 120 x 6. The remainder of the workout was heavily focused on super strong contractions. I was especially able to accomplish this with 1-arm cable flyes. They allow for your arm to pull all the way across your chest for a nasty squeeze. After these and another variation of flyes using 2 straps and my own bodyweight, I finished it off with one set of pushups. I got all the way to 49, but 50 just was not there.

As for my back day, it was a good one, but nothing that special. Hit 315 x 12 on BB rows, but the last 2 were kind of sloppy. Then the rest of the workout was pretty fast paced and was heavily focused on squeezing the romboids up high with cable rows (rope attachment) and on the lats with the narrow grip lat pulldown.


And for tonight's workout...

9/28/10 - SHOULDERS/TRAPS

Seated DB Press
35's x 15
35's x 10
60's x 10
80's x 6
90's x 4 - Saving a little ATP here :)
100's x 7

1-Arm Lying DB laterals - Lie on your side on a bench with your upper body supported on the bench
20's x 10
25's x 10
30's x 10
-SUPERSET-
EZ Bar front raises - Strict and slow on the eccentric.
50 x 10
50 x 10
50 x 10

Machine Shoulder Press - I put a pad behind my back in order to put a little more emphasis the medial delts.
120 x 10
160 x 10
200(stack) x 10
180 x 10

BB Upright Rows - Medium grip probably 24 inches apart.
135 x 10
195 x 10
245 x 9 + 1 more after a few breaths
135 x 22 - close grip about 6-8 inches apart

BB Shrugs
315 x 10
405 x 10
495 x 21 - Even though the irst 2 sets were nowhere near failure, I guess I was just in the zone here.

I will be back at it again after work tomorrow for arms. I am starting to get bored with this split, so I may have to change it up in a week or 2.

[RooRooTJ]

Workouts are lookin really solid and looks like the Columbus crew did alot of damage. Next year it is gonna say, Matt, Trevor, and Justin all received Pro Cards. haha

[tsajdak]

I made my way up to Cbus over the weekend to relax with Erica and of course, make it to the gym. We went to the new and improved BLT and she was also very impressed. Itit has a cool, original type atmoshpere. That coupled with the sweet lounge area in between the two main sections of the gym make for a great place to train. You can just plop down on the couch thing after a grueling leg day. The equipment selection there just keeps growing and growing.

Saturday was chest day. Started off with Incline BB press, working my way up to 285 x 4 + 1 forced rep. I then moved on to inlcine DB press' and worked my way up to 120 x 6. The remainder of the workout was heavily focused on super strong contractions. I was especially able to accomplish this with 1-arm cable flyes. They allow for your arm to pull all the way across your chest for a nasty squeeze. After these and another variation of flyes using 2 straps and my own bodyweight, I finished it off with one set of pushups. I got all the way to 49, but 50 just was not there.

As for my back day, it was a good one, but nothing that special. Hit 315 x 12 on BB rows, but the last 2 were kind of sloppy. Then the rest of the workout was pretty fast paced and was heavily focused on squeezing the romboids up high with cable rows (rope attachment) and on the lats with the narrow grip lat pulldown.


And for tonight's workout...

9/28/10 - SHOULDERS/TRAPS

Seated DB Press
35's x 15
35's x 10
60's x 10
80's x 6
90's x 4 - Saving a little ATP here :)
100's x 7

1-Arm Lying DB laterals - Lie on your side on a bench with your upper body supported on the bench
20's x 10
25's x 10
30's x 10
-SUPERSET-
EZ Bar front raises - Strict and slow on the eccentric.
50 x 10
50 x 10
50 x 10

Machine Shoulder Press - I put a pad behind my back in order to put a little more emphasis the medial delts.
120 x 10
160 x 10
200(stack) x 10
180 x 10

BB Upright Rows - Medium grip probably 24 inches apart.
135 x 10
195 x 10
245 x 9 + 1 more after a few breaths
135 x 22 - close grip about 6-8 inches apart

BB Shrugs
315 x 10
405 x 10
495 x 21 - Even though the irst 2 sets were nowhere near failure, I guess I was just in the zone here.

I will be back at it again after work tomorrow for arms. I am starting to get bored with this split, so I may have to change it up in a week or 2.

Dude, those are some rediculous weights. I don't even think about doing weights like that, much less attempt them. ha. Keep it up

[Matt593]

Workouts are lookin really solid and looks like the Columbus crew did alot of damage. Next year it is gonna say, Matt, Trevor, and Justin all received Pro Cards. haha

That would be quite a feat if that happened. However, your not competing next year, right?


Dude, those are some rediculous weights. I don't even think about doing weights like that, much less attempt them. ha. Keep it up

Lightweight baby. I do wish I had more size though. I would be willing to sacrifice some strength for more size. You always want what you don't have though. Right?

[Matt593]

Quick update on training...

I hit some arms yesterday. I did 5 sets of 4 excercises...

Hammer Strength Preacher Curl
45 x 10
70 x 10
90 x 10
115 x 10
130 x 10

Lying BB Extensions
65 x 10
95 x 10
115 x 10
135 x 8
155 x 5

Alternating Across Body Hammer Curls
40's x 10 each arm
50's x 10
60's x 10
70's x 10
80's x 12

Reverse Cable Tricep Pushdowns
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10

Finished it off right away with one set of strict low cable curls lying on the ground. Ended up doing the stack 22 times I think.

And tonight was legs. Three excercises...

Back Squats - First time back at these since 4 weeks ago. I really tried to fucus on driving my hips forward on these instead of focusing on using my quads to move the weight. It really made for great form and confidence.
Bar x 15
135 x 10
225 x 6
275 x 6
325 x 3
375 x 3
405 x 4

Prone Leg Curls - 10 sets of 10 in 10 minutes
80 x 10
90x 10
100 x 10
110 x 10
120 x 10
120 x 10
120 x 10
110 x 10
110 x 10
100 x 10

Hammer Strength Extensions - Again, 10 sets of 10 in 10
1 plate x 10
2 x 10
3 x 10
3 x 10
3 x 10
3 x 10
4 x 10
4 x 10
4 x 10
4 x 10

Finished it off with some calf work. Great focus on every lift here. The 10, 10 in 10 sets for curls and extensions were turning out to be brutal with the last few sets as it would take a few breaths with each rep to finish. It never fails to make a huge difference when you really squeeze the muscle rather than just swinging the weight back and forth. But when training gets real tough, I often seem to repeat this qoute in my mind...

"It is the last 2, or 3, or 4 repetitions that what makes actually the muscle grow, and that is what divides one form a champion and one from not being a champion. If you can go through this pain barrier, you make it to be a champion. If you cant go through, forget it." - The Austrian Oak

Good night, and have a great weekend of training people.

[Matt593]

Tis a cold, rainy day. But the Buckeyes win, and so do I (great chest day today).

Incline BB Press
Bar x 10
135 x 10
185 x 8
225 x 6
260 x 3
295 x 3 + A little help on the 4th - PR

And next up might possibly be my favorite superset of any excercise...

Incline DB Flyes
50's x 10
60's x 10
60's x 10
65's x 13
-SUPERSET-
Incline BB Press
135 x 10
165 x 10
165 x 8
165 x 4 + A good amount of help on the 5th rep

DB Pullovers - Shot from previous superset right now
90 x 10
100 x 7
100 x 7

Well thats it. Gonna head over to my sister and brother-in-laws new house to watch some football. I was going to use a ditch witch to do some work at their house, but its raining and that will probably have to be tomorrow. Later folks.

[Matt593]

Sluggish, but productive back day today. I do feel like I need to get better sleep on a regular basis. However, I went in and did the best I could and loaded up on food afterward. Today was my first day back at dead lifts. I want to do them again next week because I will be able to hit them much better. The weight felt heavier than usual today on them. I think that is a combination of the following:

1) Very sore hamstrings due to previous leg day.
2) Taxed hip flexors due to hitting regular back squats for first time since a month ago.
3) A little heavier weight

Deadlifts
135 x 10
135 x 5
225 x 6
315 x 6
365 x 3
405 x 3
455 x 1 - Not what I wanted, but I didn't want to push my luck. I just wasn't feeling them this week. Next week will be better.

Hammer Strength Low Row - Weight is lbs per side
45 x 10
100 x 10
145 x 10
200 x 10
250 x 9 + 2 more after a few breaths

1-Arm Smith Machine Row - I noticed a guy doing these last week and new I had to give them a shot. They are performed just like a 1-arm DB row. I used a bench to support one knee for the heaviest set.
95 x 10
135 x 10
185 x 10
205 x 10...right into 135 x 10

Machine Rows - Used the higher, neutral grip to hit upper back well.
120 x 12
160 x 12
200 (Stack) x 9

Rear delt cable flyes - I actually tried to focus on using my upper back more than rear delts on these.
60 x 10
80 x 10
80 x 7 or 8...drop to 60 x 5

Reverse Grip Straight Arm Pulldown - Used 2 separate handles here and pulled them apart at the bottom of each rep
80 x 12
100 x 12
120 x 12
150 (Stack) x 10, 11 or 12, I honestly can't remember, nor do I really care :)

Hopefully I will pull 455 for some reps next week. Maybe I will shoot for 6.

[RooRooTJ]

That would be quite a feat if that happened. However, your not competing next year, right?



As of now no for sure in the Spring. There may be a slight possibility for a late fall show or two. We'll see how the new baby will dictate my dieting.

[Matt593]

I have been sidetracked a little bit this past week due to a busy schedule and with Erica coming into town on Thursday for the weekend. One way or another, progression still keeps rolling in. Each one of my workouts was different from last week except for chest day yesterday. Here are just a few highlights:

Shoulders:
Seated DB Press 100 x 8
Upright Rows (medium grip) 245 x 11...drop to (Close grip) 135 x 24

Arms:
BB Curls 155 x 5...drop to 95 x 16

Legs:
Squat Press 1000 x 8

Aside from these exercises, I did improve on reps or weight with most other exercises for these days. I will go into more detail on my chest day though. Like I said, same format as last week, but slightly better numbers...

Incline BB Press
95 x 15
135 x 10
185 x 8
235 x 5
275 x 3
295 x 2 + help on 3

Incline DB Flyes
50's x 10
60's x 10
70's x 10
60's x 18
-SUPERSET-
Incline BB Press
135 x 10
165 x 10
185 x 5
165 x 2 + much help on 3 - Must have done something right here to bring the chest to complete failure :)

DB Pullovers - Did these a little different this week. Instead of lying on the bench, I did the variation where you lie perpendicular to the bench with only your upper back supported on the bench. I would say these are a little tougher to perform.
70 x 10
80 x 10
90 x 12

Right now I am making a slight transition with the split. For now, I am going to try out a 4-day split. Legs, Chest, Pull and the 4th day will be shoulders/tris. This is not a major change, I know, but it will be new for me. I just want the progression to keep rolling in. So tomorrow looks like it will be an all-out PULL DAY.

[Matt593]

After a long day at work and honestly, and only a slight eagerness to hit the weights, I made it in the gym for an ok workout. A little lower on the volume, but intensity was certainly there...

Deadlifts - I know I was aiming pretty high with 6 reps on 455, but I still magaged to get 3 solid ones.
135 x 10
135 x 8
225 x 8
315 x 5
405 x 5
455 x 3 - 2 more than last week

Narrow Pulldowns - Usin D handle
100 x 10
150 x 10
180 x 10
210 x 10
250 x 7 + help on 8 - whole stack here and pretty darn heavy.

1-Arm DB Rows
100 x 12
130 x 12
150 x 20 - Solid reps made for a definite PR. Way out of breath and nauseated after these.

Simultaneous Incline DB Curls
35's x 10
35's x 10
35's x 10 - VERY tough at this point
-SUPERSET-
Machine Rows - Using a close, neutral grip
120 x 10
160 x 8
160 x 7

The workout was pretty decent IMO. I didnt want to go all out on bi's today since I have been going heavy and hard every week up till now. The curls were sill tough and certainly got the job done in terms of isolating my back on those machine rows. 160 lbs felt like 250 lbs. I will just continue to eat up and everything will fall into place for the next workout.

[tsajdak]

Hey Matt, haven't seen you in a while. Hope all is well