matthor the win

[matthor]

Tired of all the ignorance about how I do things so this will cover my training and nutrition.

If i am PM'd about my training or nutrition, I will neg you because it is all in here.

I'll put up some new pics at some point.

MY FITDAY - THIS DETAILS MY DIET

My Past Log's

Matthor At Large & In Charge Sponsored Log

We Sweat Blood

These show how I have trained/dieted in the past. I do not necessarily recommend anything in either of them as it was a learning experience but that is where I came from.

Yesterdays Workout

3.5km (70 laps) Swim w/ Flippers - no stops **PR + 10 laps on previous best

Form felt much improved and stroke was long and smooth. Great swim that took around 53min I think. Weather wasnt so perfect but there was some sun which was nice.

Had to work afterwards so was mainly sandwiches and nuts and fruit for food. Details in fitday.

Todays workout to come a bit later - computer issues so all my templates are gone and I am too lazy to type everything fresh

[AllGenetix]

Subbed!

[matthor]

FullBody Session #3

Warm Up
<5min ride to gym
<5min Row
<Dynamic leg/arm swings
<Light BB Complex

Exercises

Weighted Dip
BW X 5
20kg X 2
46.75kg X 1
46.75kg X 3*3*3 Think this might have actually been a PR - either way it was pretty heavy

2min Cycle as Active Recovery b/w sets and in b/w exercises

Underhand Close Grip Chin Up - Strict!
11.75kg X 8*8 Very strict form here. Going to make sure I do these strict to hopefully help sticking points on my hammer chins

2min Cycle as Active Recovery b/w sets and in b/w exercises

Sumo Dead Lift
80kg X 5
100kg x 2
110kg X 5*5
Submax today but 2 sets. Felt pretty good even after not doing the movement for a 5week cycle

Only did 1min30 very light cycle + some walking around in b/w but 2min after final set

Upright Row
45kg X 6*6 Didnt want to strain too much after a tough session so these were pretty comfortable

2min Cycle as Active Recovery b/w supersets and in b/w exercises

Cable Crunch 60lbs X 10 Made sure of a slow full ROM. Felt ok
Supersetted with
Standing Ez-Bar Curl Bar + 25kgs X 8 Incredibly strict form!
Supersetted with
Tricep Push Down 60lbs X 8 This cycle leaves me pretty puffed

Finisher

Burpee Intervals:
5x 5 Burpees on 30seconds.

So 2min30 total.

Pretty tough at the end but good fun - I want to build my burpee's back up

Exercise Bike:
5min Low Intensity

Comment
First session of this new cycle and was pleased. Was pretty wasted by the end though.

Weighed myself and saw i was 72.8kg, which is lower than I've been in a long time so I am definitely bumping my calories up.

After a big PWO feast went for a 60-70minute long walk with a friend with her dogs. This was exercise for her so we were going pretty quickly but it wasnt too difficult - just under a power walk for me so pretty brisk pace. Quite therapeutic actually as I stretched the legs out and got some blood moving. Wasnt too hot and was nice to have a walk

[matthor]

Todays Eats

As mentioned i have lost weight - likely due to extra expenditure from the more conditioning focus i have been taking

Shoudl also mention Im not doing IF anymore as my schedule doesnt really allow it atm - i still like IF but just am not practicing it for now

8amPreWo - toast, whey shake
9amtrain - pwo 1 scoop whey
11:30 ishPWO - cereal, CC, strawberries
went for a walk
3:45Chicken noodles, almonds, veggies, 1egg
6:15Oats w/ diced pear/almonds, PB, 1/2 scoop whey, sultana
9:30 CC, pb, apple, sultana, almonds, bran

Around 3300kcal but check fitday if ur interested. too much food - argh, im full. Should have stuck with the cereal for each meal

[PatMac]

Originally Posted by matthor

If i am PM'd about my training or nutrition, I will neg you because it is all in here.

That made me LOL, I can only imagine how many you get

Subbed

[AllGenetix]

P.S. - For all Americans in this thread. 1kg = 2.25lb. FYI

[matthor]

Originally Posted by PatMac

That made me LOL, I can only imagine how many you get

Subbed

lol I've had my share mate. Thanks

Originally Posted by AllGenetix

P.S. - For all Americans in this thread. 1kg = 2.25lb. FYI

ahh yes -so be aware of that guys

[lupinecat]

What? No invite?! Pah!

Subbed anyway... Impressive first work out. It appears the intensity of your work outs matches the intensity of your food porn... almost. I think you've inspired me, I have been meaning to start my own journal for ages, but I don't like the idea of being relegated to the female forum

[matthor]

Originally Posted by lupinecat

What? No invite?! Pah!

Subbed anyway... Impressive first work out. It appears the intensity of your work outs matches the intensity of your food porn... almost. I think you've inspired me, I have been meaning to start my own journal for ages, but I don't like the idea of being relegated to the female forum

glad to have you Cat. Start up the journal in this section then. I'll vouch for ya

Treadmill Interval Session

Warm Up
<10min walk to gym
<Dynamic leg/arm swings

Session
40min Total:

5min Warm up broken up so 1min walk, 2min jog, 2min walk


10x 1min @ 18km/h (11.25mph) - 2min rest @ 7km

5min @ 6km/h doing some knee lifts and other stuff for mobility

CoolDown
5min Cycle @ 70W
Good Stretch

Comment
Good session. Pretty tough as I haven't done much interval work with running for a long time as I am still coming back from an ankle injury. Focused a lot on keeping the technique good which was handy cos it kept my mind off the time and made the minute go pretty quickly.

Was dripping with sweat by the end and the HR was generally 200ish after each interval.

Low back wasa little sore form the SDL yesterday but the legs were fine - might have an easy swim today after work to get the back loosened up

[AllGenetix]

do you wear a HR monitor or do you just grab on to the handles after sprinting?

pretty good pace for coming back off an injury.

if you wanna up the intensity, increase the incline to 5 or 6 and go for 40 seconds. you will feel it in the quads. my quads have grown tremendously from doing these!

[daYDreAmErX]

You're a snob now or what ? Not dropping by my journal, not invitating me to join this new one...

Seriously, wtf man ?

[lupinecat]

Originally Posted by daYDreAmErX

You're a snob now or what ? Not dropping by my journal, not invitating me to join this new one...

Seriously, wtf man ?

Don't worry Daydream - It's not personal. It's just the title of food porn king has gone to his head - and he's forgotten about us little people...


PS Strong comeback interval session... Your ankle must be near full recovery by now eh?

[matthor]

Originally Posted by AllGenetix

do you wear a HR monitor or do you just grab on to the handles after sprinting?

pretty good pace for coming back off an injury.

if you wanna up the intensity, increase the incline to 5 or 6 and go for 40 seconds. you will feel it in the quads. my quads have grown tremendously from doing these!

i just do my HR off my neck. I have been doing it since i was 10 so its very easy for me.

That does sound like a good way to make it tougher and something to consider when i start to outgrow flat running but for the time being it is sufficient

Originally Posted by daYDreAmErX

You're a snob now or what ? Not dropping by my journal, not invitating me to join this new one...

Seriously, wtf man ?

you logging again? where was my invite to that huh?

Originally Posted by lupinecat

Don't worry Daydream - It's not personal. It's just the title of food porn king has gone to his head - and he's forgotten about us little people...

PS Strong comeback interval session... Your ankle must be near full recovery by now eh?

Its tough on top

Yes it does appear the ankle is pretty much good to go now which is fkn awesome news for me. Now its just a matter of building up the muscles used in running again

Swimming Session

Warm Up
<Just some dynamic stuff poolside

Session
20laps Freestyle w/ Flippers

4laps Easy Breaststroke

Distance= 2.2km
Duration = 20min~ish

Comment
Just a loosener really. After my intervals this morning and a huge feast of cinnamon CC+muesli+cereal+apple it was off to work which was fine.

Low back had some serious DOMS - serious! So I tried to stay loose all day doing some very light mobility stuff then opted for an easy swim. Really didnt go too hard and just worked on stretching out the strokes and the body felt a lot better afterwards once I'd stretched. Also the sun came out so I got a freebie tanning session awesome

Just smashed a huge bowl of seafood noodles - was so tasty

[bodybuildit]

is this still a part of your deload phase?

[matthor]

Originally Posted by bodybuildit

is this still a part of your deload phase?

no, but i am starting a bit submax as it is a new exercise meso cycle

FullBody Session #4

Warm Up
<5min ride
<5min Row
<Dynamic leg/arm swings
<Light BB Complex

Exercises

Double Cable Row - this was done on 2 low pulley cables that are on the one machine. One stack wasnt heavy enough so i got 2 individual handles and some wood to brace against whilst sitting so it was kind of a seated row.

40kg each X 5
50kg each X 2
65kg each X 1
65kg each X 4*4*4 Had a bit more in the tank but this is an odd exercise and not normally how id perform a seated row so was kind of guess work on the weight. Also didnt want to go too hard on the first session


DB OHP
25kg each X 6*6 Good form but a lil tough. Was pleased though. Felt nice


Incline Fly

15kg each X 8*8
Very comfortable - great mind/muscle conection

Single Leg Leg Press
40kg x 5 each leg
60kg X 3x5/leg not hugely hard but wasnt hugely easy. I opted out of front squats due to lower back doms and also dropped lunges as I dont need so much leg volume for my current goals


Standing DB Curl 10kg's each X 20 lol bit light! Incredible pump tho
Supersetted with
Tricep Push Down 60lbs X 10 Good
Supersetted with
Fitball Plank Bit of a mix up lifting legs and arms and doing weird **** to make this work my abs - but my abs are waaay too conditioned for this so my shoulders got more tired than my abs...


Cardio

Treadmill

30minutes @ 12km/h = 6km
10minute or so at lo0w speed cooling down


Comment
Up very erly at 4:45am to do the opening shift at work and the mornign was decent enough. Obviously not a huge amount of sleep but a pretty good session.

Didnt do my cycling in b/w sets as it would be a hassle at the work gym. Quite pleased with everything though.

Cardio at the end was sposed to be only 4km in 20minutes but I spaced out and went too far.

[matthor]

Swimming Interval Session

Warm Up
<35min Walk to pool
<Just some dynamic stuff poolside

Session
4laps easy w/ flippers

10x 50m Sprint with 30seconds rest

4laps easy
2laps breaststroke

Stretching
35min Walk Home

Comment
Decided to raise the intensity a bit and this was pretty tough. I hadnt done any fast swimmign in a long time so this kicked my arse!

Got a bit thrashy on the last couple and was pretty tired but was kind of fun.

[Rune]

I'm in dude!

[matthor]

Originally Posted by Rune

I'm in dude!

Glad to Have you mate!

Random Jog

Session

Just basically jogged around. Didnt have a watch so not sure exactly for how long I was running but was gone for 50minutes and walked the last maybe 10minutes.

Was a bit bored which is why i went for the run and it was also so perfectly sunny i figured being inside would be a tragedy. I would have liked to just play some basketball or something but I lost my pump and the ball was flat. Soccer balls also flat so a mini skill session was out.

Quite pleasant and didnt go hard at all but honestly it was maybe a bit unnecessary. Ahh well, was good to be out and about

[lupinecat]

Originally Posted by matthor

Glad to Have you mate!

Random Jog

Session

Just basically jogged around. Didnt have a watch so not sure exactly for how long I was running but was gone for 50minutes and walked the last maybe 10minutes.

Was a bit bored which is why i went for the run and it was also so perfectly sunny i figured being inside would be a tragedy. I would have liked to just play some basketball or something but I lost my pump and the ball was flat. Soccer balls also flat so a mini skill session was out.

Quite pleasant and didnt go hard at all but honestly it was maybe a bit unnecessary. Ahh well, was good to be out and about

... and i guess it was good to prepare for your photo shoot

[matthor]

Originally Posted by lupinecat

... and i guess it was good to prepare for your photo shoot

after a big meal of carbs, i look much more impressive. I get so vascular. I have this weird affinity with my veins, i love them so much lol

[lupinecat]

Originally Posted by matthor

after a big meal of carbs, i look much more impressive. I get so vascular. I have this weird affinity with my veins, i love them so much lol

That's probably a good thing - quite hard to bodybuild without them! But I am the same, I am not so concerned with getting cut up - but seeing my veins, and more so on my stomach - go figure????

[fates_child03]

Subscribed sir! Looking forward to following along. I'm going to start up a new journal this weekend to track my progress towards my triathlon training.

[outbreak]

Originally Posted by AllGenetix

P.S. - For all Americans in this thread. 1kg = 2.25lb. FYI

Not to be anal but 1 kg = 2.204, doesn't seem much but when you're converting 100kg there is almost a 5 pound difference between converting using 2.25 and 2.204.

[matthor]

Originally Posted by lupinecat

That's probably a good thing - quite hard to bodybuild without them! But I am the same, I am not so concerned with getting cut up - but seeing my veins, and more so on my stomach - go figure????

veins generally are a good indicator of leanness

Originally Posted by fates_child03

Subscribed sir! Looking forward to following along. I'm going to start up a new journal this weekend to track my progress towards my triathlon training.

awesome. Maybe i'll steal some training sessions from you!

Originally Posted by outbreak

Not to be anal but 1 kg = 2.204, doesn't seem much but when you're converting 100kg there is almost a 5 pound difference between converting using 2.25 and 2.204.

lol yea, i always just go 2.2lb=1kg. I am OCD but not 0.004 OCD

[fates_child03]

Hehe doubt you'll be stealing a whole lot from a fat guy but I am one of those people that likes to push their bodies breaking point and see exactly what I can do.

[matthor]

Originally Posted by fates_child03

Hehe doubt you'll be stealing a whole lot from a fat guy but I am one of those people that likes to push their bodies breaking point and see exactly what I can do.

good training ideas are good training ideas Can learn a lot from everyone if you're open minded. When you going to start it up? Can't keep us waiting now!

LIGHT FullBody Session #3

Warm Up
<10min walk to gym
<5min Row
<Dynamic leg/arm swings
<Light BB Complex

Exercises

Weighted Dip
BW X 5
12kg X 5
21.75kg X 5*5*5 Very nice and easy. Had some DOMS from incline flies but this was good

2min Cycle as Active Recovery b/w sets and in b/w exercises

Underhand Close Grip Chin Up - Strict!
BW X 8*8 Super perfect form and very comfortable - really focused on feeling it right

2min Cycle as Active Recovery b/w sets and in b/w exercises

Convential Dead Lift
80kg X 5
90kg x 2
90kg X 5*5
I had been doing some thinking about my DL form and wanted to give it a go (i have been doign sumo for a while) and it went very well. Obviously quite light but felt very smooth

Only did 1min30 very light cycle + some walking around in b/w but 2min after final set

Upright Row
40kg X 6*6 Fine

2min Cycle as Active Recovery b/w supersets and in b/w exercises

Cable Crunch 60lbs X 10 Made sure of a slow full ROM. Felt ok
Supersetted with
Standing Ez-Bar Curl Bar + 25kgs X 6 great form and didnt strain
Supersetted with
Tricep Push Down 60lbs X 8 Fine


Exercise Bike:
5min Low Intensity

Comment
Definitely felt this past week which has been pretty intense so opted for a light session. Godo thinking - normally i just keep hammering away and end up thrashed so hopefully that doesnt happen now

[fates_child03]

Nice workout Matt! I'm going to get my journal up either tonight or in the morning.

[matthor]

Originally Posted by fates_child03

Nice workout Matt! I'm going to get my journal up either tonight or in the morning.

mate i cannot stand the easy/deload sessions. Always feels like im a bludging and I just want to pile on some weights and go till I pass out.

Yea, i have some issues lol

[fates_child03]

I have the same problem even when I know I'm trying to do a light weight high rep routine I catch myself loading on more weight and going ah hell I'm suppose to be doing 12+reps lol. I feel like I'm being a slacker if I'm not using at least 80% of my max for most of the workout.

[matthor]

Originally Posted by fates_child03

I have the same problem even when I know I'm trying to do a light weight high rep routine I catch myself loading on more weight and going ah hell I'm suppose to be doing 12+reps lol. I feel like I'm being a slacker if I'm not using at least 80% of my max for most of the workout.

yep, its tough being hardcore lol

I tried to trick myself into varying intensity by changing rep ranges and sets etc, but i'd just push hard to get my 8 reps (or whatever number) so while the weight was done, the exertion was still waay up.

Have to understand that it cant all be balls to the wall. Sux to be so ballsy