Matt's Offseason Journal

[BiomedMatt]

Here's a quick introduction for everyone:
I am 21 years old and have been lifting for about 5 years. After battling anorexia my sophmore year of highschool which made me go from a weight of 240lbs down to 135lbs in ~11months I finally began a healthy diet and weightlifting routine which brought me back to 225lbs in the middle of my freshman year of college. I dieted down and entered my first competition in 2006. I have just recently competed in my 2nd, 3rd, and 4th bodybuilding competitions this summer.

Now the plan is to bulk up as I enter my first year of grad school (Ferris State University's PharmD Program) and enter some pro-qualifiers in 2010.


Contest History:
2006:
-OCB Lake Cities Natural, 1st place Teen, 2nd place Novice

2008:
-Michigan challenge of Grand Rapids, 2nd place Men's Tall
-OCB Circle City Championships, 1st place Men's Medium
-Bodyz of the Natural Physique (Flint, MI), 1st place Men's Medium (Overall)


Here are the goals for the offseason:
-Gain as much muscle mass as possible before 2010
-Stay as lean as possible during the offseason
-Bring up my weak areas (namely: hamstrings, back... o hell, just about everything)


My workout will follow that of Lyle McDonald's bulking routine which can be found here:

http://www.bodyrecomposition.com/for...03&postcount=1

Cardio will be done 2 or 3 times a week on off days.


It has been 2 weeks since my last competition and I have slowly been raising my calories back up to the point of me gaining ~.5-1lb a week. Currently my macros look like this:

Lifting Days: 60g F, 300g C, 300g P
Off/Cardio Days: 60g F, 245g C, 300g P


My supplement list is pretty basic: Scivation Whey, NP Creatine Mono., NP BCAA's, Scivation Sesamin, Fish Oil, and a Multivitamin

Some pictures can be found here:
http://forum.bodybuilding.com/showth...hp?t=109176181


PLEASE post any comments, critiques, questions, and advice as you see fit!

[BiomedMatt]

Sunday, 7/13/08

Training:
-LI cardio, 45 minutes



Nice, relaxing day today. Slept in a bit, did some cooking and cleaning up around the house and spent the majority of the day watching TV. I also just finished reading Lyle McDonald's UD2.0 (I know, it's been out for quite some time now).

Tomorrow I am hitting lower body in the morning before work, then it is off to Walgreens where I work as a pharmacy intern from 11am-7:30pm.

[BiomedMatt]

Monday, 7/14/08

Training: Lower Body

-Hack Squats
425x8
445x4
435x5
435x5

-SLDL
320x5
320x5
320x5
320x4

-Single-Legged Leg Press
240x12
250x11
250x10

-Lying Leg Curl
140x12
140x10
140x8

-Standing Calf Raise
120x8
140x6
140x6

-Rotary Calf Raise
270x12


All in all a good leg workout. Ended up increasing weight and/or reps in all exercises since last week. Tonight my calves are killing me and my quads are relatively sore as well.

Tomorrow I am getting in an early workout before work and then working from 10am-6pm and hopefully spend the rest of the evening relaxing.

[Bnizzle163]

Impressive numbers on the stiff-legs man!

[BiomedMatt]

Impressive numbers on the stiff-legs man!

Thanks! It's been about 5 months since I have done them because of an injury I suffered to my lower back/hip earlier this year. Trying to slowly build my strength back up with them.

[blueboy22]

Awesome leg workout. Keep up the good work.

[BiomedMatt]

Tuesday, July 15

Training: Upper Body

Incline DB Press
90x7
90x6
90x6
90x6

Chest-Supported T-Bar Rows
3 plates + 25 x8
4 plates x6
4 plates x5
4 plates x5
*Note: 1 plate = a 35lb plate so I can get a better ROM

Flat DB Press
80x12
85x7
80x8

HS Pulldown
150x11
150x10
140x12

Standing Lateral Raises
50x3x12

(supersetted with)

Row-Machine Kelso Shrugs
195x3x12

OH Cable Tricep Ext.
90x11
90x10

Preacher Curl
85x10
85x10


Had a great workout this morning before eading into work. Made gains on all of my lifts. I took a bit of a hiatus from doing dumbell presses during my contest prep and I can tell that I am still getting used to once again having to stabilize the dumbells as opposed to just using a barbell or a machine.

Cardio scheduled for tomorrow AM and then it is off to work!

[BiomedMatt]

Wednesday, July 16

Training: Cardio
-45 minutes, low-intensity cardio

[BiomedMatt]

Thursday, July 17

Training: Lower Body

Leg Press
18 plates + 25lbs x8
18 plates + 50lbs x6
18 plates + 70lbs x5
18 plates + 70lbs x4

Good Mornings
135x8
185x5
135x8

DB Split Squats
45x12
55x12
65x9
65x9

Seated Leg Curl
160x12
160x12
160x12

Rotary Calf Machine
280x12
290x10
290x10
290x10


Tried the GM's for the first time in well over a year just for something different today. They felt a little akward, but the last set of 135 was smooth. Not sure yet if I will try them again next week or not. Set PR's on all other lifts. Finished the workout, then ended up working a 9-hour shift. Got home, cooked some food for the rest of the week, then spent the rest of the night relaxing.

[BiomedMatt]

Friday, July 18

Training: Upper Body

Pullups
BW +25x8
+30x4
+30x4
+25x6

Flat DB Press
95x7
100x5
100x4
95x7

Machine Row
160x10
160x10
160x9

HS Incline Press
2p+25/side x12
2p+30/side x10
2p+25/side x10

Rear Delt Pec Deck
130x15
130x15

Decline Skullcrushers
95x13
95x12

Seated DB Curls
50x10
45x15



Saturday, July 19

Training: Cardio
-LI Cardio, 45 minutes



Worked Friday for most of the day and spend the rest of the day hanging out with my girlfriend. Saturday will be spent looking for a new laptop computer. Right now I am looking at getting this: http://www.officedepot.com/a/product...uter-With-AMD/ anyone have any experience with a laptop like this--or possibly recommend something different? I'll be the first to admit, while I know a fair amount about training, nutrition, etc., I know jack-squat about computers.

If anyone wants to suggest a laptop, here is what I am looking for:
-Either a laptop or a desktop (although I would prefer a laptop)
-$400-$550
-Basically just will need it up at grad school for surfing the internet, typing up papers and other similar documents, checking email, etc.. All very basic, educational-type uses. I don't have any need for something that will allow me to play games on or anything of that nature. Anyone have any recs?

[BiomedMatt]

Whew... been a busy week so far. Finally have some time to post in here.

Sunday, July 20

Training: Cardio
-LI cardio, 40 minutes

Got in a quick session of cardio before work. After that ended up having to make a 30-minute commute to get to work.



Monday, July 21

Training: Lower Body

Hack Squat
4plates+15lbs /sidex7
" "x6
" "x6
" "x6

GHR's
BWx8
" "x6
" "x6
" "x5

Single-legged Leg Press
2plates+35lbs /sidex12
3platesx12
" "x10

Lying Leg Curl
140x12
140x12
140x12

Standing Calf Raise
140x8
150x6
150x6

Seated Calf Raise
3platesx10
" "x10


I haven't done GHR's in ages and they were definitely KILLER. I did them with a 3-second negative and 1 second on the concentric portion. I ended up doing a couple of forced reps at the end of each of the 6 rep sets. By the time that final set came, after 5 reps my legs were shaking so much I couldn't even ease my way down for a 6th rep.

Day off today (Tuesday) from work, and will be working out later this after noon then taking my girlfriend out to dinner to make up for us never going out during contest prep.