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01-10-2013, 08:10 PM #31
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01-11-2013, 11:26 AM #32
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01-11-2013, 06:07 PM #33
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
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01-14-2013, 09:11 AM #34
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Today's workout:
weight: 173
Squat: 220x5; 255x5; 290x13
laying hamstring curl; 55x12x4; 55x8+rest pausex4
Hack Squat: 3+1/4 on each sidex12x4; 3+1/4 each sidex13x1
Quad Ext: 110x20; 110x13xrest pausex4;90x20+10 quarter reps
glute press 110x10x1 per leg
thank goodness deload is over was going a little insane hahaFollow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-15-2013, 12:42 PM #35
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Today's workout was:
Flat bench: 190x5; 220x5; 250x13
Barbell Incline Press 185x12x3; 185x9 +rest pause x3
Weighted Dips BW + 55 x 12; BW +55 x10x2; BW+45 x 8+Rest Pausex2
Weighted Pull-ups BW+15x10x4; BW+15x7+rest pausex2
Meals thus far:
Breakfast (pre workout): 2 servings fiber cereal, kale, frozen berries, skim milk, 5 egg whites and a protein shake
post workout: 2 low fat granolla bars, 6oz chicken breast, amino acids, 2 slices whole grain bread
lunch: sludge and protein pancakes
seeing how I do at 2,650 cals this week...fingers crosses....hopefully not bad at all!Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-18-2013, 10:01 AM #36
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Occlusion killed me the past couple of days! Yesterday was an arm workout, did 1 set of occlusion for both bi's and tri's and then 6 more working sets for each part. Today I had lower body which included
Deadlifts (from floor) -my right lower back/hip felt pretty okay today so I decided to try from the floor instead of the rack like I've been doing. Foam rolling and stretching daily is probably helping out with this. Hopefully I can start feeling a lot better and improve my deadlift game. Have always had setbacks in the deads department.
220x5;255x5;290x14
glute ham raises; bwx10x3
seated hamstring curls; 110x12x1; 110x12x1+RPx3
Walking DB lunges; 65x10steps/legx3
occluded leg extensions; death
calves
great workout this morning, time to eat and grow these legs. I want them to be freaking massive onstage, jaw dropping. I'm visualizing them how I want to see them onstage and praying that God will blow my own expectations away.Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-18-2013, 10:09 AM #37
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01-18-2013, 10:19 AM #38
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Haha I've seen your vids benching man, you're putting up bigger #'s than that! My strength is finally starting to head in the right direction-hormones are back to normal for the most part. Eh, the 2,650 is alright, I'm sitting around 173-174 with it right now. My weight is up too, but I'm still very lean...not contest lean, but you get the picture haha. My offseason weight may be a little heavier than I initially intended ;p. You gonna shoot for that 230? haha
Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-18-2013, 10:30 AM #39
Haha well let's not forget I was clinically obese when I hit 365 on bench Right now I'm about 177 but only good for 225x9. I don't plan on getting that heavy again, honestly the only way I would is if I was hitting consistent PRs and showed no signs of slowing down LOL... Other than that, 220 was just downright ugly! And I most certainly will not start contest prep that far off of stage weight...bleh. By this time 2 years ago I was already up in the high 180s after competing at the Midwest States, so definitely set up for success this time around. What is your highest offseason weight?
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01-18-2013, 10:37 AM #40
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
That's awesome man, making progress each year. My heaviest offseason weight was 215 which is what I weighed in February of last year, started cutting in Feb and 1 then once I got down to 181 decided to hire Layne. But I basically spent an entire year, not growing...simply maintaining...that's no way to spend a whole year! haha. I learned my lesson.
Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-18-2013, 10:40 AM #41
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01-18-2013, 10:42 AM #42
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
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01-19-2013, 02:42 PM #43
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Been really busy lately with a few projects, here is my workout for today
OHP 105x5;115;5;130x13
T-Bar Rows 150x12x4; 150x8+RP 100x5
Underhand Pulldown 150x10x2; 150x8 +RP 120x5
DB Incline Press 85x10x5
All my lifts are improving one way or another so I am pretty excited about that. Will continue progressively overloading something I was not tracking during my last off-season. I am definitely feeling the benefitsFollow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-21-2013, 09:36 AM #44
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Hey guys! My little brother is 17 and is doing the $50,000 bodyspace 12 week challenge! Please stop by his bodyspace and give him some support and encouragement please. I'm very proud of him and his 12 week commitment.
http://bodyspace.bodybuilding.com/mattlo2/
My leg day today was:
Squat:
240x3
270x3
305x10
Laying hamstring curl: 60x10x3; 60x6x1+rp x3
Quad Ext: 150x12x2; 155x10x1; 155x8 + 90x3 (super slow)
Hack Squat: 8 platesx10x2; 8platesx10+rest pause x2
Abduction; 110x12;110x10Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-22-2013, 06:15 AM #45
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
For the next week I'm not going to have any re-feed days for 2 reasons 1) I want to see where staying at 2,800 cals will do for my body weight so I can get a better idea of where my caloric surplus will be to start my gaining phase. 2) I'm not controlling my re-feeds as much as I need to be. So this week my macros will be around: 70F 320C 225P. My re-feeds thus far have only been on lower body days and I can tell it's working well for my legs. But I want EVERYTHING to be growing from a slight surplus each day, not just re-feeds on leg days. This will help me have a better idea for my gameplan. It's been just over 9 weeks from my last contest.
Today's workout:
Flat Bench: 205x3; 235x3; 265x11
Barbell Incline Press: 195x10x2; 195x9; 195x8 + rest pause x2
Weighted Dips: BW + 55 x12x4; BW + 55x10 + rest pause x2
Weighted Pull-ups (need to step it up here) BW + 20 x10x3
Cybex Pull-down 160x12; 160x10 + RP 120x4 (incredible mmc on this machine, great squeeze at the bottom, very smooth movement)Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-22-2013, 06:21 AM #46
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01-22-2013, 06:58 AM #47
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
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01-22-2013, 07:42 AM #48
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01-23-2013, 09:04 AM #49
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Weighed in at 175.5 this a.m. we will see where I'm at by the end of the week with the 2,800 cals, no re-feeds. Did some HIIT, calves, and abs this a.m.
Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-23-2013, 11:09 AM #50
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01-25-2013, 08:57 AM #51
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Twin brother competing in men's physique
Deadlift (from floor instead of rack...low back/glute has been feeling better with foam rolling and stretching)
240x3;270x3;305x14
Glute-ham raises bwx10x4
DB walking lunges 65x10 steps (per leg)x4
Quad Ext. 160x10x5
BTW My twin brother will be competing in men's physique in 2014! I know he's got what it takes, what do you guys think?
Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-26-2013, 05:49 AM #52
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
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01-29-2013, 11:25 AM #53
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
Here are the workouts for the last 2 days:
Monday:
Squat: 255x5; 290x3; 325x6
laying hamstring curl: 60x10x4; 60x10x8+Rest pausex3
Quad Ext. 160x12x4; 160x8+160x10 (quarter reps)
Hack Squat: 8 platesx10x4
Single Leg quad ext (hammer strength) 45x12x2
Abduction 120x12x1
Tuesday:
Flat Bench 220x5; 250x3; 280x9 (I may have had 1 more in the tank, should've went for it)
Barbell Incline Press 195x10x4; 195x10 + rest pause 135x8
Weighted Dip Bw+60x12; BW+60x10x2;BWx60x11+Rest pause x4
Weighted Pull-ups BW+20x10x3; BWx8x1
Cybex Pulldown 170x8x1; 160x8x1
Calories have been 3,000. around 240g protein, between 20-30% of my daily calories in fat and the rest are carbs. Finally starting to feel normal againFollow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-29-2013, 12:36 PM #54
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01-29-2013, 02:14 PM #55
- Join Date: Mar 2009
- Location: Lake Zurich, Illinois, United States
- Age: 34
- Posts: 129
- Rep Power: 203
haha yea man. Putting myself on a slight caloric surplus on all days...or at least trying. It's only day 4 on 3,000 so we will see. weight has stayed in the 178 range. I'll do a cheat meal every week though. My friends and brother have always made it a big event when we can go out for a cheat meal haha. Those 3 days sound a lot better though...haha
Follow my journey to the 2016 Spartan Beast: https://www.youtube.com/channel/UCvoih36zyNmXAbIQ_MaBsHw
Bodybuilder and Obstacle Course Racer
For Interviews and Tips from Elite OCR Athletes, check out: www.spartanbuddy.com
Absolutely anything is possible through Jesus Christ
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01-29-2013, 05:42 PM #56
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