Quest To Be The Best- M4ttarama and Ddon1996 Dual-Log

[Ka0s]

shoulder circuit needs: less BBing sh*t, less front delts

more rear delts, more external rotations

my .02

xoxo

[SomeRandom]

Aware me on shoulder rehab? Also nice product review, I'll probably be picking up 1MR next once my N0.Explode is done.

[GoatTower]

Shout out to goatTower in the next video PLS


I like dis log btw

[m4ttarama]

shoulder circuit needs: less BBing sh*t, less front delts

more rear delts, more external rotations

my .02

xoxo

Yeah external rotations is something good I should be doing. There's no rear delt work because I didn't hurt my rear delt.

Aware me on shoulder rehab? Also nice product review, I'll probably be picking up 1MR next once my N0.Explode is done.

I hurt myself.

1MR is VERY good

[m4ttarama]

Cardio
400 calories burned via 30 minutes on stairstepper interval mode.

[SomeRandom]

I figured you hurt yourself, is what you're doing some sort of recovery?

Get better soon bro.

[m4ttarama]

I figured you hurt yourself, is what you're doing some sort of recovery?

Get better soon bro.

Yes. Strengthening of the joints in the shoulder. And thanks, it wont stop me from lifting though, it's just minor.

[DDon1996]

Good review.

Kiss.

Aware me on shoulder rehab? Also nice product review, I'll probably be picking up 1MR next once my N0.Explode is done.

Definitely a product worth considering.

Shout out to goatTower in the next video PLS


I like dis log btw

What is this I don't even.

[muscletraps]

Shoulder Rehab??? How bad is the injury?? It must not be too bad if you can still lift but you should still watch out. Are you still going to be able to do chest/arms?

[m4ttarama]

Shoulder Rehab??? How bad is the injury?? It must not be too bad if you can still lift but you should still watch out. Are you still going to be able to do chest/arms?

Not bad.
Yes will still be able to do chest/arms

[m4ttarama]

PM tricep/chest individualization:

chest press:
150x8

tricep pushdown:
40x20


deficit = 400 from cardio + 500 from diet

[DDon1996]

Squat:

135 x 10
225 x 6
275 x 4
325 x 3

Wasn't too hard. Wore my belt too tight on my last set and it ****ed me up.

Bench:

95 x 10
135 x 10
185 x 8
235 x 3

Again, wasn't too tough. Need to work on exploding and leg drive once again.

[JeromeWeinberg]

solid numbers, but why only sq + bench?

[DDon1996]

solid numbers, but why only sq + bench?

Because I had a party to go to afterward.






































































No but srs though, I was in the gym for 3 hours tonight and that was all I accomplished because I spent the rest of the time talking to some new chill people I met (one is on dat BB.com time).

[m4ttarama]

Shoulder is feeling pretty good.

[m4ttarama]

October 15th 2011 Legs Week 86
Tired.
Hack Squat Press/DB Lunge
2PPSx12/60x12
2PPS+25PSx12/70x8

took the hack squats deep as hell because I notice they are one of those exercises where the ROM starts to shrink the more weight you put on it.

Lying Leg Curl/Romanian Deadlift
200x11/275x3
200x10/275x3

When doing hamstring curls first, 275 was too heavy, lol.

Bottom Position Squats to Paralell/Leg Extension
*From the hole of a squat, go to parallel and come back down
185x5/100PSx10 (bad form on leg ext)
185x5/80PSx12 <-- much better.

Quad Stretch and Hamstring Stretch for 30 seconds each.

Standing Calf Raise/Donkey Calf Raise
315x9/240x11
315x10/240x5

Picture of The Day

[JeromeWeinberg]

strong leg day with no squats. cool colorful log post, too. you're hot.

[m4ttarama]

strong leg day with no squats. cool colorful log post, too. you're hot.

I did squat though


hack squat
hole to paralell squat

two variations of it now u c?

[m4ttarama]

Strong legcurls/RDL supersets...




I'm gonna try these sometime...

My glutes are destroyed...no homo.

[Little_Moth]

Hope your shoulders gets better soon man matt! And strong squat + bench ddon.

[GoatTower]

I swear to father goat if Donovan productions does not put out a video today I will close down my tower forever

[DDon1996]

I swear to father goat if Donovan productions does not put out a video today I will close down my tower forever

I have the strangest feeling that you are Donald.

[GoatTower]

I have the strangest feeling that you are Donald.

Christian

edit:

(to you, at least ;-))

[m4ttarama]

What do you guys think of this article?

http://www.simplyshredded.com/protei...eally-say.html

I've always believed aimed for at least 1.3g-1.5g per pound...especially when you are in a deficit

[muscletraps]

Strong hack squats matt, and how do you like the bottem to parallel squats? Doesn't it put a lot of strain on your back?

[m4ttarama]

Strong hack squats matt, and how do you like the bottem to parallel squats? Doesn't it put a lot of strain on your back?

I did them high bar to the back strain was minimal. They really worked out my glutes/hams a sh*tload. Once I am done the program I am currently doing I will probably never do them again unless someone specifically tells me my glutes/hams are lagging.

[m4ttarama]

Ive been getting a ton of pm's about this so I guess Im going to try and lay this all out for whoever is interested. What Im going to show you is a basic template of what I do to get someone as big as possible as quickly as I can. This routine is something that has evolved over the years into what it is today. I do not claim to be on the cutting edge of anything but I have found that something along the lines of what Im posting has shown better results with numerous clients than other things I have seen.

Before I start I want to list a few things that I believe are imparitive for the majority of people who are looking to put on lean tissue as fast as possible.

1. Higher frequency than training one bodypart one time per week.
2. Compound movements. No isolating muscle groups.
3. At least 2 times your bodyweight in protein EVERY DAY.
4. Frequent breaks from Squats and Deadlifting.
5. Very little to no direct arm work.
6. For a 200 pound person, at least a gallon of water a day.
7. Minimum of 7 hours of sleep per night.
8. Logging your progress every workout.

Without doing the math I would guess that easily 95% of trainers can handle the volume/frequency that this involves as long as you are following the guidelines I have posted above in regaurds to consumption and sleep. Again this is just a template of what I teach but if you just stick to what I have posted here and dont go ''changing'' things around you will make very good progress. I have already wasted lots of valuble time refining this so I have already taken the guess work out.

Ok, basically what I do is just 2 different workouts and I rotate these two workouts back and forth training every other day. You could train on Tuesday-Thursday-Saturday with two days off at the end or Wednesday-Friday-Sunday with two days off at the end or Monday-Wednesday-Friday with the two days off at the end.......what ever split fits your life. The elect few can actually train every other day without two days off at the end. So they could train Mon-Wed-Fri-Sun-Tues-Thurs-Sat-Mon.........even those that are gifted in the recovery department can handle this for so long before a layoff needs to take place but we can track their progress in the log book to see if a break is in order. Having said that, I will say this.........if your weights or reps are increasing, you are not overtraining. If your going to do this then you should stick to having the two days off at the end, your going to need it.

I take just one exercise per major bodypart and progress with that for as long as I possibly can. I have a number of tricks I use for different movements that make them more efficient but unless Im working with you specifically, use the biggest compound movements you can. For example, for chest, tris and shoulders I use nothing but big presses. No laterals, no flys and no extensions. Stick with the movements where you can recruite the most amount of muscle. Barbell presses, smith presses, dumbell presses and machine presses. Legs, no extensions, lunges or any funny stuff. I use only squats, leg presses, hack squats and machine squats. Unless you are competing I dont incorporate hams or calves. Between the squating movements and deads you will be getting all the ham and calves activation you need. With the way I have this laid out you will be overtraining with direct ham, calve and arm work. For Back I use nothing but pulldowns, big rows and deads. Again, with the rows and pulldowns the way this is set up you will get all the arm work you need, other wise you will over train. We can worry about arms once we get you up to a 19 to 21 inch arm. I am almost to the point where I believe any arm work at all is not needed and even more so will lead to overtraining.

I have this structured so that there is no pyramiding of the weight being used for your worksets. I do not believe in pyramiding weight as all it does is confuse the progression process. Most movements will consist of 4 sets of 20 to 30 total reps. The amount of reps being used is an individual matter and what a particular trainer feels they get the best results from. To keep this simple I usually start everyone I train out at 30 total reps and see how they respond. If you are bench pressing 315 for example, your chest workout for that day would look like this. 135 warmup for 4 to 6 reps. 185 warmup for 3 to 4 reps. 225 warmup for 2 reps. 275 warmup for 2 reps. Now your work sets. Press the weight to failure for 4 sets with the goal being to get a total of 30 reps.
SET 1....10 reps
SET 2....7 reps
SET 3....5 reps
SET 4....4 reps

Thats a total of 26 reps. So if this workout was on a Tuesday, the next time you hit chest would be Saturday. So on Saturday I would expect you to get 28 or 29 reps. When you get to 30 reps, you add weight and start over again until you can no longer progress on the bench press.

Let me show you an example of what this routine will look like and then I can touch on a few more details.

WORKOUT 1

Bench Press= 4 sets for a total of 30 reps
Weighted Dips= 4 sets for a total of 30 reps
Military Press= 4 sets for a total of 30 reps
Sqauts= 2 sets for a total of 30 reps

WORKOUT 2

Reverse Grip Pulldowns= 4 sets for a total of 30 reps
Bent Rows= 4 sets for a total of 30 reps
Lower Cable Rows= 4 sets for a total of 30 reps
Machine Rows= 4 sets for a total of 30 reps

Another way to do workout 2 is........

WORKOUT 2

Barbell Curls= 4 sets for a total of 30 reps
Bent Rows= 4 sets for a total of 30 reps
Machine Rows= 4 sets for a total of 30 reps
Deadlift= 2 sets for a total of 15 reps

When doing deadlifts, I will sometimes have that trainer doing curls to make up for the lack of the other rowing movement which works the bicept and forearm.

To find the weight you need for each movement you will take your first week or two and when doing warmups to figure out what you need. When doing 30 reps I would have you choose a weight where you would fail around 23 to 26 reps and work your way up from there. When you get to a point where you are no longer able to progress on that movement, switch it out for a new one and beat the living crap out of that one.

probably my next routine

[Ka0s]

thumbs up for squats/deads

who wrote that

[m4ttarama]

thumbs up for squats/deads

who wrote that

Some d00d from a different forum. Pretty solid routine imo and after my little playing around and self-testing I'd heavily agree frequency > volume.


heavily.


srs.

[guitargoalie]

so your not gonna do any direct arm work? I kind of like the idea of a total# of reps instead of a certain one for each set. Seems kind of upper body dominant no?