Matta114's Workout Journal

[Matta114]

To Start on this journal I am going to be Cutting.

Ok well I've just recently gotten rid of something huge in my life that was holding me back from my passion: Fitness. Now I am ready this time to embark on a program that I will record and complete that will help me gain the endurance and level of conditioning I need to start on the program I have always wanted to do, Chad Waterbury's "The Next Frontier":

http://www.t-nation.com/findArticle....6-017-training

Right now I am going to start on a summer cutting routine also written by Chad which includes some pretty high frequency training. Just what I need to work up to the level I want to be at for the Next Frontier.

Here is the program I am going to be on for the next 2 months.

The Waterbury Summer Project:

http://www.t-nation.com/readTopic.do?id=1140463

Some info about me:

Stats:

Weight: 175
BF%: 13-15%
Height: 6'2

Diet:

(Sample Workout Day)

Breakfast (8am):
Fruit Smoothie and 50g's of Whey Protein

Post Workout (11am):
PWO Shake - 42g's Carbs 26g's Protein

3 Hours After (2pm):
MRP - 6g's Carbs 30g's Protein

Dinner (5pm):
Chicken with some Milk - 60g's Protein

2 Hours Before Bed (8pm):
MRP - 6g's Carbs 30g's Protein

Overall: 100g's Carbs and 196g's Protein

Supplements:

100% Whey Protein
Fish Oil - Essential Fats
Multi Pro 32x - Multi Vitamin
NO-Xplode - Pre Workout
Mass Factor - PWO Shake
Metabolic Drive from Biotest - MRP
Hot-Rox Extreme from Biotest - Fat Loss

(Yes I am giving Biotest a shot.. shoot me!)

Goal:

6-8% Bodyfat before I start to Bulk for The Next Frontier

and of course conditioning

Thats about it...

Thanks for reading!

[Matta114]

BTW I am open for criticism, esp on my diet. So go for it!

[young and strong]

Interesting idea, i don't know **** about diet so i won't comment.
Good luck with it

[Matta114]

haha u will when u have to cut!

[young and strong]

Let's hope i don't have to cut for a while yet lol!

[Matta114]

DAY 1

Sets: 4
Reps: 6
Load: 8RM
Rest: 60s between pairings

A1 Front Squats - 90lbs

Note: First day on these, and I feel like my arms are being used so I still need to work on my form a bit before I push the weight real high.

A2 Reverse Crunches on Slant Board - 20lb DB

B1 Standing Alternating DB Shoulder Press - 22.5 lb DB

B2 1-Arm DB Row - 40lb DB

Note: My form was way off on these, so I started to do them on an incline bench laying face down

C1 Bulgarian Split Squats - 17.5lb DBs

C2 Single Leg DB Deadlift - 17.5lb DBs

Note: For both the split squats (very similar to lunges) and the single leg deadlifts.. I must say they are both amazing lifts. Really got my heart pumping on these, esp. when I switched legs. Highly recommended if you have the balance. And if not for the dead's use ur toes as balance.

D1 Dips - 20lb Assist

D2 DB External Rotation - 20lb DB's

Summary:
Overall a great workout. For the first day I truly got pushed hard and could barely walk down the stairs. Although I had to really learn the lifts first. They are mostly all new lifts to me.

Also It said 4 sets so I figured 4 sets for A1 and 4 sets of A2. Instead of 2 of each. I hope I didnt do double what I had too! If anyone knows for sure that I am right or wrong please tell me

[Matta114]

Day 2

HIIT - 16 Minutes - 90sec walk / 30sec Sprint

Summary:
Well, my legs were hella BLOWN from yesturday. So I barely could walk at all, even sitting down was a project. But when I got on the treadmill I got it going and felt ok, my legs just went numb haha. I must say HIIT is a very good source of cardio. I really dont know what I am going to do about tommorrow though, got to do more leg work and I know ur supposed to train through failure but I mean this is just ridiculous. I cant even get down a step without needing help.

[kethnaab]

what the....6'2, 175 lbs...19 years old, and you're CUTTING?

aarrrggh!!!!

[young and strong]

LOL!!!!

I agree with Keetnabb, your only 13% BF, Bulk

[Matta114]

DIEE i want a 6 pack for the summer ! :-P

[Matta114]

DAY 3

Sets: 3
Reps: 12
Load: 14RM
Rest: 70s between pairings

A1 DB Romanian Deadlifts - 35lb DBs

A2 Sit-ups - Decline with 35lb DB on Chest

B1 Incline DB Bench Press - 35lb DBs

B2 Standing Calf Raise - 160lbs

C1 DB Upright Rows - 22.5lb DBs

C2 Step-ups - 30lb DBs

D1 DB External Rotation - 12.5lb DBs

D2 DB Pullovers - 35lb DB

Summary:
Felt good today. Worked through it all even though some of these are pretty heart pumping. Like I said I am learning all these lifts for the first time so I am tryign to stay light even though I still feel the burn. There is a huge difference between 12 reps and 6, a whole different feeling afterwards. Oh and my legs are still blown but Chad personally told me to train through soreness no matter how bad it is. So I will!

[Matta114]

Day 4

HIIT - 18 Minutes - 90sec walk / 30sec Sprint

[Matta114]

DAY 5

Circuits: 3
Set Duration: 2 minutes

A1 BB Deadlift - 45lbs
Rest 90s

A2 Flat Bench DB Flies - 12.5lbs
Rest 90s

A3 Back Squat - 45lbs
Rest 90s

A4 Lat Pulldowns - 60lbs
Rest 180s

Summary:
Never seen a workout like this before but it is crazy haha. You basically just keep going for 2 minutes rep after rep after rep... at the end u feel like ur gunna collapse. I dont think it will build muscle but its definetly a great source of cardio, lifting wise.

[Matta114]

Day 6

HIIT - 20 Minutes - 90sec walk / 30sec Sprint

Summary:
Legs hurt realll bad today for some reason.. trained em crazy this week. So couldnt go more than 10 minutes on the treadmill, so i walked over to the cycling thingy and did another 10 minutes on that haha.



Day 7
OFF

[Matta114]

DAY 8

Sets: 4
Reps: 6
Load: 8RM
Rest: 55s between pairings

A1 Front Squats - 95lbs PR!!

A2 Reverse Crunches on Slant Board - 17.5lb DB

B1 Standing Alternating DB Shoulder Press - 22.5 lb DB

B2 1-Arm DB Row - 40lb DB

C1 Bulgarian Split Squats - 17.5lb DBs

C2 Single Leg DB Deadlift - 17.5lb DBs

D1 Dips - 20lb Assist

D2 DB External Rotation - 17.5lb DB's

Summary:
Lost a little strength overall due to lack of calories, which is understandable this week. But the annoying part is I cant see my bodyfat % going down yet.

[BenT]

Nice journal...

By the way, how do you do your front squats? Clean-grip or with your arms crossed?

[Matta114]

clean grip but i shouldnt prolly do em crossed!

[young and strong]

I hope there's a little voice in your head saying Bulk!!!!!
Anyway nice job

[Matta114]

ur absolutely right young&strong

ok i will take ur advice

i will set it up today

[Matta114]

Ok heres my new Bulking program, and it is NOTHING like what I am used to haha. Its the exact opposite in what i believe, but Im going to do it anyways!!!

Day 1: Back
4 sets of 8-12 Reps

1) Bent Rows
2) Seated Rows

1) Wide Grip Pullups
2) V-grip Wide Pulldowns

1) DB Shrugs

Day 2: Chest
4 sets of 8-12 Reps

1) Flat Barbell Bench Press
2) Incline DB Bench Press

1) Upright Cable Flies
2) Flat DB Flies

1) Dips

Day 3: Shoulders
4 sets of 8-12 Reps

1) Side Lateral Raises

2) Front Lateral Raises

3) Upright Rows

4) Rear Delt Flies

5) Standing Shoulder Press

Day 4: Arms
4 sets of 8-12 Reps

1) Preacher Curls
2) Hammer Curls
3) Straight Bar Curls

1) Skullcrushers
2) Overhead Tricep extensions
3) Tricep pushdowns

Day 5: Legs
4 sets of 8-12 Reps

1) DB Lunges
2) Stiff Legged Deadlifts
3) Back Squats

3x a Week

Abs: 2-4 Sets of 15-25 Reps

1) Leg Raises
2) Twisting Crunches
3) Rope Pully Crunches

Cardio: HIIT - also 3x a week

Train until failure everytime (goal is hit failure between 8-12 reps)

My diet will be 5-6 meals a day.

at least 45g protein and carbs a meal.

3 liters of water a day.

Low fat healthy animal protein and whole grain carbs/ veggies.

[Matta114]

Day 1: Back

4 sets of 8-12 Reps

1) Bent Rows - 95
2) Seated Rows - 120

1) Wide Grip Pullups - With alot of weight assistance
2) V-grip Wide Pulldowns - didnt do these yet

1) DB Shrugs - 60 lb DB's

Summary:
FUN!

[Matta114]

Day 2: Chest

4 sets of 8-12 Reps

1) Flat Barbell Bench Press - 95
2) Incline DB Bench Press - 30

1) Bent Over Cable Flies - 40 lbs on each arm
2) Seated Incline Flies - 80lbs

1) Dips - With assistance

Summary:
Wow i ****ing ripped the **** out of my chest!! WHoaaaaaaaa craziness.. its all good i got a week to recover on this silly 5 day split hahahaha!! ....sigh

[young and strong]

Originally Posted by Matta114

Ok heres my new Bulking program, and it is NOTHING like what I am used to haha. Its the exact opposite in what i believe, but Im going to do it anyways!!!

Day 1: Back
4 sets of 8-12 Reps

1) Bent Rows
2) Seated Rows

1) Wide Grip Pullups
2) V-grip Wide Pulldowns

1) DB Shrugs

Day 2: Chest
4 sets of 8-12 Reps

1) Flat Barbell Bench Press
2) Incline DB Bench Press

1) Upright Cable Flies
2) Flat DB Flies

1) Dips

Day 3: Shoulders
4 sets of 8-12 Reps

1) Side Lateral Raises

2) Front Lateral Raises

3) Upright Rows

4) Rear Delt Flies

5) Standing Shoulder Press

Day 4: Arms
4 sets of 8-12 Reps

1) Preacher Curls
2) Hammer Curls
3) Straight Bar Curls

1) Skullcrushers
2) Overhead Tricep extensions
3) Tricep pushdowns

Day 5: Legs
4 sets of 8-12 Reps

1) DB Lunges
2) Stiff Legged Deadlifts
3) Back Squats

3x a Week

Abs: 2-4 Sets of 15-25 Reps

1) Leg Raises
2) Twisting Crunches
3) Rope Pully Crunches

Cardio: HIIT - also 3x a week

Train until failure everytime (goal is hit failure between 8-12 reps)

My diet will be 5-6 meals a day.

at least 45g protein and carbs a meal.

3 liters of water a day.

Low fat healthy animal protein and whole grain carbs/ veggies.

Hold up!!!!!!!
Where did you get this program???? The exercise selection is good, but training to failure for 4 sets isn't optimal...
Why don't you try starting strength, after all you're level of strength isn't great and you have help lot's of people by reccommending it...
Anyway i'll continue to help you out with whatever you choose.

[Matta114]

haha i know starting strength is 100x better than this.. my goals are different tho, and my friend who is a personal trainer recommended this to me, and he was very upfront about the training untril failure (which I dont do anyways really) haha. But my goals are to get a more beach body if u will than to get huge. So I'm going to try working more iso for a lil, and shread each part 1x a week.

Thanks tho and I woulda said the same thing to u.. well more like U IDOIT! dont fall into the split!! haha

[Matta114]

Day 3: Shoulders

4 sets of 8-12 Reps

HIIT - 20 Minutes

1) Side Lateral Raises - 22.5 lb DBs

2) Front Lateral Raises - 22.5 DBs

3) Upright Rows - 50lbs

4) Rear Delt Flies - 7.5lb DB's

5) Standing Shoulder Press - 40lbs (went light for back)

[Matta114]

Day 4: Arms

Abs:
Leg Raises- 4x25
Cross Body Situps - 3x15
Machine Crunches - 4x25

4 sets of 8-12 Reps

1) Preacher Curls - Didnt do em, injured my tendon below my bicep

2) Hammer Curls - 22.5lb DBs

3) Straight Bar Curls - 30lbs


1) Skullcrushers - 25lb DBs

2) Overhead Tricep extensions - 60 lbs

3) Tricep pushdowns - 110lbs

[Matta114]

btw as for all the weights looking low, im actually just getting a feel for all the lifts and start low, that way i can progress the weight faster, and at the same time keep my form.

[HDTRB]

Originally Posted by Matta114

haha i know starting strength is 100x better than this.. my goals are different tho, and my friend who is a personal trainer recommended this to me, and he was very upfront about the training untril failure (which I dont do anyways really) haha. But my goals are to get a more beach body if u will than to get huge. So I'm going to try working more iso for a lil, and shread each part 1x a week.

Thanks tho and I woulda said the same thing to u.. well more like U IDOIT! dont fall into the split!! haha

Dude good luck with this your routine doesnt look bad at all. But training
till failure on all exercises all the time will take it out of you pretty quick.
Nothing wrong with training hard or till failure every now and again but
not all the time. Other than that will be watching best of luck.

[Matta114]

haha thanks, yah that was the original idea, but the only time i ACTUALLY go till failure is the last rep of the last set

[BenT]

Not exactly the biggest fan of typical bodybuilding splits, but hope it works well for you.