My name is Matt and I enjoy lifting heavy things.

[Matt593]

whats your current diet like? and what do you plan for cutting as far as diet goes?

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).

[Matt593]

12/13/09 - LEGS

Great night in the gym. Number of excercises was limited because of lower back. Had to hold off on squats, hack squats, lunges this time around. Maybe next week I will get to them if I am feeling good enough.

Leg Press
2 plates per side x 15
3 pps x 10
4 pps x 8
5 pps x 6
6 pps x 6
7 pps x 6
8 pps x 6
9 pps x 2
7 pps x 8
5 pps x 15

Leg Extensions
170 x 12
190 x 12
210 x 12
230 x 7

Seated Leg Curls
170 x 10
190 x 10
205 x 8

Seated Calf Raises
Many sets of 180 - Lost count

Hanging Leg Raises at the end, I figured I better do more "core" work to help rehab this injury and prevent anouther one.

[Matt593]

12/14/09 - PULL

Went to the downtown Metro Fitness tonight to use their abundance of hammer strength machines to ease lower back stress. To be honest I kind of took it easy. It was nice to run into Rich and a few others at the gym who have been training hard for upcoming shows.

HS Low Row
1 plate per side x 12
2 pps x 10
3 pps x 10
4 pps x 8
4.5 pps x 6
3 pps x 12

Wide Pulldowns
160 x 8
180 x 8
200 x 8
220 x 6

Alternating DB Curls
40's x 6
50's x 6
60's x 6
70's x 6

Cybex Machine Row
#12 x 10
#15 x 8
#18 x 8
#20 (stack) x 8

EZ Reverse Curls
70 x 8
90 x 8
110 x 8
120 x 6

HS High Row
3 pps x 10
4 pps x 5
3 pps x 10

Behind Back Shrugs
275 x 10
315 x 10
-SUPERSET-
Across Chest Hammer Curls
50's x 10
55's x 8

[K-Dawg_05]

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).

nice man....that is one hell of a metabolism.
Being a tall bodybuilder, what do you feel works best? low reps, heavy weight? I cant seem to get the wheels to grow for sh't....ive been using similar split to yours..legs, push, pull,off repeat and must say its done wonders for strength and size.

[Matt593]

nice man....that is one hell of a metabolism.
Being a tall bodybuilder, what do you feel works best? low reps, heavy weight? I cant seem to get the wheels to grow for sh't....ive been using similar split to yours..legs, push, pull,off repeat and must say its done wonders for strength and size.

My body has always responded pretty well to heavier weight and "low reps". I also have always relied on the basics such as using basic compound lifts to be the bread and butter of my workouts to put on some muscle. However, I do incorporate a little bit of everything into my training to hit each type of muscle fiber.

If you have trouble growing some legs (which I do to), step back and try something different for the workout. Or, even if you lighten up the weight a bit on squats and make sure you are going down to parallel this will help tremendously. That way you engage every bit of your hips and legs. Dont worry about the lighter weight, just make sure you go down far enough (none of this half squat stuff) and the weight should shoot right back up and past where you originally were if you stick with it. It might take a while, but it worked for me.

I would also recommend focusing on working your hamstrings hard with prone leg curls, seated leg curls single leg curls, good mornings, stiff leg deadlifts, glute ham raises, lunges, etc. As for most people (including myself), hamstring development is not as good as quad development.

[Diskd]

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).

LOL @ the 4400 cals

Ya when I was in my 10 month bulk mode I would eat close to 5k cals and near the end SLOWLY gain weight

Its kind of funny now complaining to people about "dieting" when I'm still eating 3000 cals =)

[Matt593]

LOL @ the 4400 cals

Ya when I was in my 10 month bulk mode I would eat close to 5k cals and near the end SLOWLY gain weight

Its kind of funny now complaining to people about "dieting" when I'm still eating 3000 cals =)

Haha yeah, I figure I cant complain too much though since it will be better down the road when I get older. Maybe I will be a fat man, who knows?

In other news, I am going to hit a Push workout here in a little bit. Back is sore and I am getting sick with a cold pretty fast. I am having trouble getting myself in the gym because of this, but mark my words I will get it done. I will then rest for at least three days to help battle this cold and heal my lower back strain faster.

I will still lift big weight though. You will see.

[cawiau]

Enjoy the push workout...

[The_Animal11]

whats up keith? As of now, i usually shoot for roughly 600g cho, 300g-330g pro, 80g fat. This comes out to be roughly 4400 calories per day. Even at this i still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

jeeeeeaaaaallllooouuuuusssss

[Matt593]

12/15/09 - PUSH

Today may have been the last day of this Push, Pull Legs split. I'm not sure what I want to do next, I might just go back to a 5 day, one bodypart per day split. If anyone has any suggestions for a new split that might be good feel free to share.

Oh, and the legs (quads) are pretty sore and hip flexors are very sore from 2 days ago probably because of using a leg press that I have never used before.

Flat BB Press
95 x 12
135 x 10
185 x 8
235 x 5
285 x 3
335 x 3 - PR

Incline BB Press
225 x 12
245 x 6 - Bad spotter just grabbed the bar as soon as I started to struggle with #7. I had a different spotter for the next 2 sets.
245 x 4
225 x 6 +1 Forced Rep

Incline DB Flyes
65's x 8
65's x 7
65's x 6

CGBP - These feel sooo much heavier on a PUSH day rather than fresh off on an ARM day.
205 x 5
225 x 3
205 x 5

DB Kickbacks
30's x 12
30's x 12
35's x 9
-SUPERSET-
Seated DB Laterals
40's x 10
40's x 10
40's x 5 or 6

Finished.

I will now be taking 3 or 4 days off to help heal my back and my immune system, then come back fresh with a new routine.

[Matt593]

Enjoy the push workout...

I sure did

jeeeeeaaaaallllooouuuuusssss

What, about the fast food? Well thats ok, because it looks like you are a much, MUCH better cook than I am. So I guess we are even. However I may have to learn how to make my food taste a little better when the diet starts so maybe I will become more diligent on making healthy yet tastey stuff.

[The_Animal11]

I sure did



What, about the fast food? Well thats ok, because it looks like you are a much, MUCH better cook than I am. So I guess we are even. However I may have to learn how to make my food taste a little better when the diet starts so maybe I will become more diligent on making healthy yet tastey stuff.

not gunna lie, my cooking makes the girls in my group of friends pretty jealous.

[Matt593]

12/20/09 - Legs

After a long night of playing Modern Warfare II last night and work this morning, I had trouble getting myself off of the bed after work a few hours ago. Dozed off for a bit and woke up about 30 mins later, with no more time to waste because the gym closed at 8 tonight. So I got it done. Great workout tonight as I was a bit stronger on the leg press than last week. I would now like to fall asleep

Leg Press
2 plates per side x 15
3 pps x 10
4 pps x 8
5 pps x 6
6 pps x 6
7 pps x 6
8 pps x 8 - 2 more than last week
9 pps x 2 - last week needed help on #2, not this time

Paramount Hack Squat Machine - This may be the toughest machine I have ever used. Adding only 2 plates (1 each side) got the job done!
+90 x 5
+90 x 5
+90 x 7 - Dug real deep to get number 6 and 7. The 7th took about 5 seconds to get up.

Prone Leg Curls (narrow)
130 x 10
150 x 10
180 x 6 + 2 after a couple breaths...drop to 150 x 5 - fail on #6. These burned like crazy!

Then three sets of hanging leg raises.

Back is still getting better, still a few more weeks till I am 100%. If I am feeling good enough next week I may add walking lunges and see how those feel.

I will be hitting some calves tomorrow downtown with a standing calf raise machine that I like.

[cawiau]

Strong leg workout bro and give your back the time it needs to heal properly. Don't rush it

[Matt593]

Strong leg workout bro and give your back the time it needs to heal properly. Don't rush it

Yeah, I just took four consecutive days off. I will go to the gym tomorrow and wednesday thn probably a few more days off till sunday. I have to do something, but I am surely getting plenty of rest.

Sometimes it is just hard because I feel like I am not doing enough, but I figure if I hit it hard enough in the gym for an hour or so (even if it is just three times a week) I can still grow.

How are things with you in life? Hows the diet and training?

[cawiau]

Yeah, I just took four consecutive days off. I will go to the gym tomorrow and wednesday thn probably a few more days off till sunday. I have to do something, but I am surely getting plenty of rest.

Sometimes it is just hard because I feel like I am not doing enough, but I figure if I hit it hard enough in the gym for an hour or so (even if it is just three times a week) I can still grow.

How are things with you in life? Hows the diet and training?

Hey bro, sounds like a good plan to me. Just do what you got to do bro and think about long term

As for me, life is so and so and the diet is not any better. Just trying to hang in there

enjoy your days off and Happy Holidays

[Matt593]

Hey bro, sounds like a good plan to me. Just do what you got to do bro and think about long term

As for me, life is so and so and the diet is not any better. Just trying to hang in there

enjoy your days off and Happy Holidays

Long term is exactly right, I like how you think. The same to you!! And the same to anyone else who might read this, Happy Holidays everyone!

[Matt593]

12/21/09 - PULL

Went to Metro Fitness downtown tonight after work and started my workout around 9:05PM. Gym closed at 10:00 so it was a doozy

Narrow Grip Pullups- Hooked the v-bar over the straight pullup bar for these
BW x 10
BW x 8
+25 x 6
+45 x 6
+70 x 6
+90 x 4 - PR, never tried this much weight before. Actually felt not too heavy, and strict form was used on every set.

HS Low Row
3.5 plates per side x 8
3.5 pps x 6
4 pps x 6
4.5 pps x 6
drop to 3 pps x 15

1 Arm High Cable Row - Really tried to focus on lower lats with these
#5 x 10
#6 x 10
#6 x 10
-SUPERSET- This 1 arm isolation superset kicks butt, FTW!
1 Arm HS Lat Pulldown
2 pps x 10
3 pps x 10
3.5 pps x 8 - These got especially heavy on 7 and 8

Straight BB Curls
65 x 6
95 x 6
115 x 6
135 x 5 - Biceps are shot by now especially after previous back work

HS Preacher Curls
70 x 10
80 x 8
90 x 7...
...drop to 70 x 5...
...drop to 45 x 7

Meanwhile between sets I did many sets of standing calf raises on the machine I particularly like.

[Matt593]

Well, I went home to Cincinnati for 5 days. I managed to meet up with Jim (jimif) at his gym to hit a PUSH lift on Christmas Eve. Honestly, nothing special here. Took it kind of easy because I gave myself a minor wrist injury two days prior.

Just got back into Columbus today. Hit LEGS a little bit ago and now I am about to head up to Youngstown to visit the gf and her family

12/27/09...Tonights LEGS...

Squat Press Machine (Cybex I think)
3 plates per side x 10
4 pps x 10
6 pps x 6
8 pps x 6
9 pps x 6
10 pps x 6
11 pps + 10lbs x 1...1000 lbs
7 pps x 10...Narrow leg stance for outer sweep

Prone Leg Curls
150 x 8
170 x 8
190 x 7
-SUPERSET-
Leg Extensions
190 x 10
230 x 10
250 x 12

Then some back extensions to help rehab my lower back. Still holding off on lunges, squats etc. I am healing pretty well and felt great tonight, I just dont want to jump in to anything to quickly and get hurt again. The best kind of rehab is prehab

[DavidKH]

Whats up Keith? As of now, I usually shoot for roughly 600g CHO, 300g-330g PRO, 80g FAT. This comes out to be roughly 4400 calories per day. Even at this I still gain weight very slowly compared to most others because the metabolism is so darn fast. I even eat some type of fast food almost every day now (at least every other day) to help with the calories, and the weight still comes very slowly. Plus, putting down that much clean food can be very tough to do everyday.

As far as "cutting" goes, I will just gradually bring down the carbs for the first few weeks or so, nothing too complicated. Within the last 6-8 weeks or so I will be hiring Rich55 with my diet. As I could probably do most of my diet, I have never done this before and a little help from someone experienced will probably be necessary (at least for the first time around).

Why do you have your fat intake so low at that caloric intake?

[Matt593]

Why do you have your fat intake so low at that caloric intake?

I have experimented with varying amounts of fat with my diet, but my body seems to respond the best with more carbs instead of more fat. Everybody is different, and that is what works for me.

[cawiau]

Hope all is well!

HAPPY NEW YEAR!!!!!

[Matt593]

Hope all is well!

HAPPY NEW YEAR!!!!!

You too good friend! Just think, only a few weeks till the gyms will be less crowded as many people will fall off of their "resolutions"

I ended uo hitting a PULL workout on Monday (which I am still sore from), but left put the biceps an decided to save them for an arm day today. I lifted in Youngstown at a small but pretty cool gym called Steel Valley with my girlfriends dad, good times.

Yesterday I did PUSH with just chest and shoulders.

12/31/09

Flat Bench Press
95 x 15
135 x 10
185 x 8
225 x 5
265 x 3
315 x 1
355 x 1 - PR
335 x 3
225 x 18 - These felt SUPER light, like HE-MAN style lol.

Hammer Strength Chest Press - These sets as well as the machine flyes were very fast paced with little rest to hopefully confuse the muscle fibers.
3 plates per side x 8
3 pps x 8
3 pps x 6
3 pps x 3

Machine Flyes
3 sets of 10 with each increasing weight , in which the third set became a drop set and did 9 or 10 more

Seated DB Laterals
40 x 8
45 x 8
45 x 7.5

Reverse Machine Flyes
3 sets of 10 with increasing weight, then a 4th set right after with more weight for 6 reps

Then finished it off with one set of a unilateral plate loaded machine shoulder press for 10 reps. DONE! Very happy with the workout despite the inconsistency of my eating habits the past 1.5 weeks, I need to get that in line now for these last few weeks of growing

I weighed myself in the morning for the first time in a while and my current weight is 194.

Now I am off to do some ARM stuff, I have not done an ARM day in a looong time.

[Matt593]

1/1/10 - ARMS

Lying EZ Extensions
70 x 10
90 x 8
110 x 8
130 x 8
140 x 5 + little help on 6

EZ Bar Curls
70 x 8
90 x 8
110 x 6
130 x 6
140 x 6 - took a few more breaths to get #6

Cable Kickbacks
#3 x 12
#4 x 10
#4 x 9

Seated Concentration Curls
35 x 10
40 x 10
40 x 8 - help on #8 for each arm

Cable Pushdowns
#10.5 x 10
#10.5 x 8

Rope Hammer Curls
#10 x 12
#14 x 10 - Really felt this set ALOT all in the biceps

Seated Calf Raises
3 plates x 12
4 plates x 12
4 plates x 12 - toes pointed inward

GO BUCKS!!

[Matt593]

Today is the beginning of my last quarter at The Ohio State University, which I am kind of excited about . Just knowing that there are only weeks left ahead of school makes my stomach tingle a little bit.

Also, today is leg day. My back feels pretty good, still a bit sore (especially when my activity level is low, such as right now), but I think it is be good enough to try some very light squatting tonight. If I choose to do this, I will probably just stick with a couple sets of 135, mainly to just get the motion down and use some ancillary/stabilizer muscles that I have not used in a while. I am not going to rush this. It has been 4 weeks with this injury and I sure as heck dont want another one.

[cawiau]

Hey bro, congrats on having one quarter left! Keep at it and kick ass

And damn at those lifts

[Matt593]

1/4/10 - LEGS

Like I said, I decided to get back into squats today. Although my back is still recovering and just a little sore every day, squats went very well So I guess I lied when I said I was only going to do 135 a few times. I felt 95%, so I went a little heavier each set based on how I felt. Not too bad for not having squatted in 4 weeks.

Squats
Bar x 12
135 x 10
135 x 8
225 x 5
275 x 5
315 x 5
365 x 5
365 x 5
405 x 2 - Hopefully I will be back to where I was at in 2 weeks.

Hack Squats
+90 x 6
+180 x 6
+270 x 6 - This set felt VERY heavy to me

GHR's
BW x 8 - Feeling it alot in hamstrings.
BW x 10
BW x 9 - Hamstring shot.

Seated Leg Curls
180 x 8
180 x 8
200 x 6 + 2 Breathing Reps

Smith Machine Calf Raises
4 sets with progressive weight for some number of reps, I did not count.

Erectors are a little sore now because I have not felt that weight in a while. Also, diet starts in a few weeks, so I am going to gradually try to eat a little cleaner so the transition to a clean diet is not so abrupt.

[Matt593]

Legs are pretty darn sore all around from yesterdays workout!! I love doing excercises that I have not done in a while because of the soreness that comes with it the next few days.

I am starting to get back on track and being able to do most excercises now. Tonights training...

1/5/10 - PULL

Began warming up my lower back with some light good mornings.

Bent Over (Simultaneous) DB Rows
50 x 12
80 x 8
90 x 8
100 x 8
110 x 8
120 x 8 tough ones...took a few breaths and then 2 more.

Mediumish-Wideish Grip Pullups
BW x 6
+45 x 6
+70 x 6
+70 x 5...drop set to BW x 8.

Seated Medium Grip Cable Rows
#14 x 8
#16 x 8
#18 x 8
#20(stack) x 8...took a few breaths then 2 more.

1 Arm High Pulley Cable Row
#4 x 10
#6 x 10
#7 x 10

BB Shrugs
315 x 10
365 x 10
405 x 21 - Traps are sore now.

Also, does anyone have any recommendations on where I should buy a posing suit from? If there are any reputable places/websites out there it would be good to know.

[rich55]

I meant to drop you a line today, but things got crazy moving equipment around and putting together a power rack base. Tomorrow, will be something else I'm sure. Cherrybombs.net sells great posing trunks. Good fit and quality. Let me know what days you're free in the next 2 weeks to get together and get you started. Later next week or the middle of the next would be good.

[cawiau]

Good work out bro!