Are you dieting for another show bro?
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Are you dieting for another show bro?
[QUOTE=mattjansen;683116121]
[B]5/17/11[/B]
[B]Weight: 187.8[/B] I know its early but still i new low!
Off from training, HIIT later on this afternoon on tha bike![/QUOTE]
Early or not...take the low and run widit'!!! Great work Matt...let's fast forward this prep and get to the stage already lol!!!
[QUOTE=Frankdaddy;683121521]Are you dieting for another show bro?[/QUOTE]
Yeah man, 20 - 24 weeks out from the NPC Natural Northern USA as well as one or two OCB shows after the first on Oct 1.
[QUOTE=q_nizzle;683122131]Early or not...take the low and run widit'!!! Great work Matt...let's fast forward this prep and get to the stage already lol!!![/QUOTE]
I hear ya man, I Look forward to jumping on the scale again in the morning instead of the...lets see how bloated I am this morning trip I used to take haha. Im with you Im ready to fast forward to the nastyness :)
OOOOOOHHHHHH $#!T sorry I'm late homie you know I'm all up in this piece lol!
Def gotta show you luv being you are one of my biggest supporters playboy!!!
Do work seems like I have to step my game up!!
...EASY!!!
Weight: 187.2 Checked twice just to make sure! Diet is definitely on point. Jason had originally marked today as the day we decide if cardio needed to be increased but since I have progressed so well on my new numbers he saw no need.
Cardio: 25 min liss
Bench:
1x5 - 160
2x4 - 190
2x3 - 220
5x2 - 255
Squat:
1x5 - 215
2x5 - 260
5x5 - 300
Bench:
1x4 - 160
1x3 - 190
5x2 - 235
Dips:
5x8 + 50lbs
DB skulls:
30's x 8 (2 sets)
Cable rg:
120x12, 12,5,4 RP
Hack squat: Cluster set
315x6 (5 sets, 45 sec rest)
Pull throughs:
150x10 (5 sets)
Occluded leg press:
5ppsx20,15,15,15
[youtube]5LXeM3-qlIg[/youtube]
Weight: 187.8
No cardio today
Parallel barbell row:
185x8
205x8 (2 sets)
Deadstop DB row/ Machine shrug
110x8. 185x12 (3 set)
125x8
130x8
Rack chins
BW + 35 x 12
BW x 15
Neutral grip T bar
2 sets
Lateral raise:
35x12
40x8 (3 sets)
35x8,4,3 RP
Supinated curl:
35x10
45x8 (2 sets)
Cross body hammer:
40x10 (3 sets)
Cambered bar cg
75x12 (2 sets)
Calves: 5 sets 12-10 reps
Session went really well my energy in the gym is great right now!
Keep on the grind kid only to the top from here!!!
Had a great week, exactly 3lbs lost this week so i would so it was a good start! Definitely felt my hunger kick up this week! Energy in and out was great!
[B]Weight: [/B] 187.4
Cardio:
HIIT
Battle ropes (15 sec intervals)
alternated my 45 sec rest interval with box step ups and kettlebell swings, it was intense!
-Finished with 20 min on the stepmill
Here are some different poses from this week that i didnt post last
[IMG]http://i1083.photobucket.com/albums/j385/mpjans0578/2011%20contest%20prep/009-1.jpg[/IMG]
[IMG]http://i1083.photobucket.com/albums/j385/mpjans0578/2011%20contest%20prep/008-1.jpg[/IMG]
[B]Weight:[/B] 187.0! New low following a off day!
Todays workout was an absolute killer, It was a mental battle halfway through.
Squats:
1x5 - 215
2x4 - 260
2x3 - 300
5x3 - 345
Bench:
1x5 - 160
1x4 - 190
2x3 - 220
5x3 - 255
Squats round 2:
1x6 - 225
1x6 - 260
4x6 - 280
Bench:
1x5 - 175
2x4 - 205
4x4 - 235
Incline DB:
90x6
100x6
Flys:
60x10
50x10 (2 sets)
Good morning ss seated french press
185x5
225x5
255x5 (3 sets)
French press
100x5 (2 sets)
110x5 (1 sets)
Leg extension ss Leg curl
190x8 (2 sets)
Tonight is my moms birthday and Im looking forward to cooking on the grill for her. I get in these weird moods quite often during prep where I enjoy cooking foods for people that I cant eat.
your back is showing much more thickness and density from last year. i’m stoked to see how your separation and shape will come out.
seriously kills me that you guys can keep the waist so damn tight when cals go up
[B]Weight: 186.4...nice to see you again[/B]
T bar row
235x5 (3 sets)
200x8
Rg pulldown
180x8
200x6
Cg pulldown ss hammer ab machine
180x7 (2 sets)
Hammer neutral row ss rope crunch
3pps x 8 (2 sets)
Hammer cross body curl
50x6 (2 sets)
55x6
Life fitness preacher
140x 6 (2 sets)
Calves 6 sets
[QUOTE=Bmarchio;685646011]your back is showing much more thickness and density from last year. i’m stoked to see how your separation and shape will come out.
seriously kills me that you guys can keep the waist so damn tight when cals go up[/QUOTE]
Ha i dont know about the waist i still feel like mine got big, but thanks man i would like to think that taking a year plus off was really productive but dont want to get too ahead of myself. Just going to keep getting after it and see what happens but I too and really stoked to see the outcome!
A little update...After talking it over with Jason I have decided to add a new member to my corner this prep. After I finish sheiko in a week and a half I will be having Berto "Father Flex" guiding me the rest of the way as far as training is concerned. Many of you know who have been following along so far that it has been a big goal of mine to really try a different approach this time around with prep. I really want to make strength a focus and try to maintain as much of that as possible as I continue to get deeper into prep. As I have followed along through Berto's prep this season, he has exemplified just that and I feel that I could gain a lot through his knowledge and guidance. Also at this time throwing around the idea of possibly doing a local PL meet here in GA mid july early august as another personal goal and challenge of trying to be at my best relatively deep into prep. If i do end up competing this summer it would be strictly just for personal goals and to have a little fun! So I am looking forward to having Berto in my corner along with Jason who up to this point has been such a blessing to me as he has kept a close eye over every little detail.
[B]Weight: 186.4[/B] Second day at this new low, no complaints here.
Sheiko 30 W3 D3
Deads
220x4
264x4
315x3 (2 sets)
355x3 (3 sets)
375x2 (3 sets)
Bench (Marathon bench day)
160x6
190x5
220x4 (2 sets)
235x3 (2 sets)
255x2 (2 sets)
275x1 (2 sets)
255x2 (2 sets)
235x3 (2 sets)
225x5
205x7
190x9
175x11
160x13
Cable fly
50x10 (3 sets)
Incline machine
220x10 (2 sets)
Rack deads
285x5
330x5 (2 sets)
375x4 (4 sets)
Lunges
135x5
185x5
225x5
245x5 (2 sets)
Stretch, roll, crawl out
[youtube]eYiVVP2NOfs[/youtube]
how do you spell that power grunt? is it “uuuggppp” or “yuuggpp” :p
Haha I'll let you decide cause I have no clue lol. That made me laugh, I think it's more of a focus thing than anything I didnt even realize it until I watched the video
Last pics are looking great Matt! And I don't have to say anything about Berto! Man's an inspiration to me and really helped keep me in check durning prep...and offseason :D It's a great approach to prep and now its time for the work! :D
[QUOTE=ehlisl;687083371]Last pics are looking great Matt! And I don't have to say anything about Berto! Man's an inspiration to me and really helped keep me in check durning prep...and offseason :D It's a great approach to prep and now its time for the work! :D[/QUOTE]
Thanks bud, seeing some changes early on has been exciting for me! You nailed it on the head, keeping things in check is what I need I tendend to have a more is better mentality last year and i think it hurt me in the long run. I am really excited about the opportunity to learn and improve during prep!
[B]Weight: 185.8![/B]
HIIT today, off from training. Planning on using the spin bike and taking it for all that its got :)
[B]Weight: 185.6 Little lower, ill take it![/B]
Training:
Bench:
160x5
190x4
220x3 2 sets
255x3 6 sets
Squat:
215x5
260x4
300x3 2 sets
345x3 2 sets
365x2 3 sets
345x3 3 sets
Bench
160x5
190x5 2 sets
220x5 5 sets
DB floor press:
90x10
100x10 [B]PR outta no where![/B]
DB Fly
55x10 3 sets
Pull throughs
stack (190) x 10 5 sets
Superset
Rope cable ext
Hack squats cluster set
3pps + 10 x 6 (4 sets 45sec rest)
Great session, took forever but strenght is feeling great. This was the first workout of prep that I started to workout feeling hungry but by the time i was warmed up I was ready to go!
Awesome PR on those floor presses brah.
Question.. how do you set yourself up to do these? I wanted to experiment with them since I've never done them. Also, any good insight on the particular advantages (over regular DB pressing?)
Thanks Bud!
I actually have someone hand them to me when I am lying down ready to go. I think they have really helped my pressing strenght and transition well into either DB's or Flat bench. I start on the floor, traps squeezed together and press then back to a complete stop on the floor before pressing again. Also puts a good amount of emphasis on the triceps! Try em out man
[QUOTE=mattjansen;688349421]Thanks Bud!
I actually have someone hand them to me when I am lying down ready to go. I think they have really helped my pressing strenght and transition well into either DB's or Flat bench. I start on the floor, traps squeezed together and press then back to a complete stop on the floor before pressing again. [B]Also puts a good amount of emphasis on the triceps![/B] Try em out man[/QUOTE]
I've heard! That's why I want to do em' ;) I'll give em' a go thx matt
Do work Matt $#!t is lookingg serious in here!!!
[B]Weight: 186.4[/B] Slight increase, I was eating about an hour later than normal and woke up and hour earlier but im not worried about it
DB Row:
125x10
135x10
145x7,3 RP
Lat pulldowns
160x12
175x10
RG
175x9
145x12
Cambered bar RG row
165x10
185x8
Wide grip T bar
195x10/ 8,3 RP
SS
Rear delt fly: 2 sets
Seated DB press
90x7.5 :)
80x10
Lateral raise
40x10
45x12 partner spot last 4
35x14
Barbell curl
95x8 (2 sets)
105x6
Seated supinated curl
30x12
35x10
[youtube]mva8BbvXxxY[/youtube]
After three days of my weight slowly creeping back up I got some changes today.
[B]Weight: 187.0[/B]
Today which is the exact same as last saturday after dropping to a mid week low of 185.6 :/
Macros are now:
295P/250/55F
290P/220C/60F
Big training day today, starting my last week of Sheiko 30 with Heavy squats and bench
Awesome workout today a little over 2 hours but everything felt really strong, even upped my last sets of squats for singles :)
Squats
215x5
260x4
300x3 (2 sets)
340x3 (2 sets)
365x2 (2 sets)
405x1 (2 sets) Best I have ever felt under 405, Only workout I have gotten it twice
[youtube]3So6c4P5Nss[/youtube]
Bench
160x5
190x4
220x3 (2 sets)
255x3 (2 sets)
275x2 (2 sets)
255x3 (2 sets)
Inline Barbell
205x6 (2 sets)
DB FLY
60x10
65x10
55x10 (2 sets)
Dips
5x8 + 65lbs
Squat:
215x5
265x4
300x3 (2 sets)
344x2 (4 sets)
DB stiffs
125'sx5 (5 sets)
Superset with Tri cable ext
4x6-8
Occluded leg press
6ppsx4 sets 15 reps
Your workouts are looking awesome and I love the additional power and hypertrophy day, if I wasn't trying to stay structured in a timeframe for my meet I would add them. After my meet I will probably try that out, I may follow it up on how you do it possibly. Also matt do you all live in. Kentucky or ohio?
Weight: 186.0 - headed back in the right direction!*
Upper Power
Pendelay barbell row:*
225x5*
245x5 (2 sets)
Rack chins*
3x6*+ 50 lbs
Seated cable row
220x6 2 sets
Standing military
145x6 (2 sets)*
Rear delt fly
40'sx6 (2 sets)*
Hammer preacher curl
90x6 (3 sets)*
Hammer curl
50'sx6*
55'sx6*
Thanks bud, I have really enjoyed adding them in as well. I kinda play with shoulders and go by feel depending on how well/recovered my benching goes the day before but I at least always hit back, calves and bi's.
I'm looking at doing a local meet here in Ga July 16 just for the added challenge of maintaining and trying to set PR's during prep so I am looking forward to that! So that answers your question but I do travel up to Kentucky a lot cause my girlfriend goes to UK.