Matt's 2011 Contest Prep Log

[MattB4686]

Whats up everybody! I have been lurking on here for a while and decided to start a log since I am going to compete next year.

Background:

I competed in my first competition in July of last year. There was not a novice division so I got thrown into the open lightweight class. I ended up finishing 4th out of 5, but I learned a ton from it. I tore my labrum in my right shoulder at around 7-8 weeks out from the show without knowing. I was doing smith machine front squats on an older machine and it jammed up on me when I tried to start the lift. I did not think the injury was that bad, but the pain kept lingering, so a month after my show I went to the doc and ended up having surgery in september. I lost a lot of weight while being sidelined and started training again this past march. Since then I have regained almost all of my lost weight. Now with a healthy shoulder I am looking to do some damage!!

I will post my diet and training later tonight. Here are some pics to start and be able to gauge my progress. I have some comparison pics from my first show and now.

[MattB4686]

Today was lower body day.

Box Squats-410x5(4 Sets),225x20

Barbell Lunges-135x8,145x6,145x6

Lex Ext-4 sets 12 reps

Romanian Deadlifts-225x6(4 Sets)

Calf Press-410x10(4 Sets)

I forgot to mention my target macros as of now.

Pro-215g
Carbs-550g
Fat-70g

[MattB4686]

Standing Barbell Press-170x3(6 Sets)

Weighted Wide Grip Pullup-70x5,5,4

Flat DB Press-100x8,8,8,5

Modified Hammer Strength Row-230x6(3 Sets) Did this on the HS Lunge Machine, similar to a barbell Row but no pressure on my lower back.

Close Grip Bench-225x5,230x5,5

DB Curl-55x6,5,5

Cable Curls-3 sets

Cable Pressdown-2 sets

[IronResolution]

I will be following your prep with interest.
I am competing this April (2011) in a Junior Mens under 21 division.
Hopefully I will be able to absorb some information from your log seeing as you have competed before.
Your progress pictures are great.
You have definitely added some quality mass an have good symmetry.
Feel free to view my log and offer any criticism or advice.
Hopefully we can stimulate some inter-log activity.

[zbert]

will be definitely following your log man.
2011 will be a good year for us all man. you look like you have a great game plan and your healthy. big things ahead for you.

[MattB4686]

I will be following your prep with interest.
I am competing this April (2011) in a Junior Mens under 21 division.
Hopefully I will be able to absorb some information from your log seeing as you have competed before.
Your progress pictures are great.
You have definitely added some quality mass an have good symmetry.
Feel free to view my log and offer any criticism or advice.
Hopefully we can stimulate some inter-log activity.

Thanks and I will be following along in your log as well.

[MattB4686]

will be definitely following your log man.
2011 will be a good year for us all man. you look like you have a great game plan and your healthy. big things ahead for you.

Thanks!! And good luck to you as well!

[MattB4686]

Standing DB Curl-55x6,60x5,60x4

Smith Machine Close Grip Bench-235x5,275x5,275x5 drop 185x15

Seated DB Hammer Curl-45x8,50x8,55x8

DB Floor Press-80x10,8,6(Pause at bottom)

1 Arm DB Preacher Curl-35x12,12,12

Weighted Dips-90x15,15,15(I am putting these at the end so I dont have to go as heavy. Once I get to over 100 all the weights get in the way)

High Cabel Curls-40x12,12,12

V Bar Pressdown-Stack x 15(2 sets)

Great workout yesterday, felt good to have an arm day lol. Time for some Calves,Abs, and a little cardio.

[IronResolution]

The workouts are looking solid.
Excellent variety in exercise choice... activate the maximum number of muscle fibers.
Subscribed.

[MattB4686]

The workouts are looking solid.
Excellent variety in exercise choice... activate the maximum number of muscle fibers.
Subscribed.

Thanks!!

[MattB4686]

I have been hitting bodyparts twice a week for a really long time, so I decided to go back to a once a week training split. It is going to take some time to get use to it because I just didnt feel like I did enough.

Weighted Wide Grip Chins-70x5,65x6,65x6

Barbell Rows-225x6,245x6,6,6

Close Grip Pulldown-200x10,8,6 drop 100xFailure

Seated Cable Row-200x10,180x12,180x10

Hammer Strength 1 Arm Row-135x12,12,12(On each arm)

Decline EZ Bar Pullovers-60x12,12,12

[MattB4686]

Incline DB-9x8,100x8,100x6,95x6

Flat DB-100x8,8,6

Flat DB flyes-50x12,50x10,55x8

Cable Crossovers-5 sets 12 reps with short rest period.

Decline Crunches-2 sets weighted for 20 reps

Tomorrow is leg day!

[MattB4686]

Box Squats-405x5,410x5,415x3

Barbell Lunges-135x8,8,8

Romanain Deadlifts-225x5,235x5,5

Leg Press-4 pps x10,5x10,6x10,7x10

Lying Leg Curls-140x10,145x10,6

Calf Press-4 pps x25,5x15,15

I ran out of time and couldnt fit leg extensions in today. I will make sure to hit them hard next week.

[IronResolution]

Solid Sessions.
Have you adjusted to the new routine?
I find the traditional one body party split permits you to incorporate more intensity techniques such as drop sets, rest pause, forced, negatives, etc.

[zbert]

killer box squats man, really hit that session hard man. im sure your legs were smoked from the workout and not doing the extensions was some relief for them.

[MattB4686]

Solid Sessions.
Have you adjusted to the new routine?
I find the traditional one body party split permits you to incorporate more intensity techniques such as drop sets, rest pause, forced, negatives, etc.

Yeah I am starting to adjust to it and like it. I agree about adding the intensity techniques!!

killer box squats man, really hit that session hard man. im sure your legs were smoked from the workout and not doing the extensions was some relief for them.

Thanks!!!

[MattB4686]

Seated DB Press-75x10,85x8,95x4 *PR

Hammer Strength Behind the Neck Press-180x10,200x10,230x10 drop 90xFailure

Cable Side Laterals-20x10(3 Sets)

Face Pulls-3 sets

Incline Rear Laterals-40x10,10,8

Barbell Shrugs-225x10,315x10,335x8,365x6 drop 225x25

DB Shrugs-100x15,100x15

[IronResolution]

Seated DB Press-75x10,85x8,95x4 *PR

Hammer Strength Behind the Neck Press-180x10,200x10,230x10 drop 90xFailure

Cable Side Laterals-20x10(3 Sets)

Face Pulls-3 sets

Incline Rear Laterals-40x10,10,8

Barbell Shrugs-225x10,315x10,335x8,365x6 drop 225x25

DB Shrugs-100x15,100x15

Try Standing Rear Cable Flys... amazing contraction.

[MattB4686]

Try Standing Rear Cable Flys... amazing contraction.

yeah I really like that exercise too!!

[MattB4686]

I hated to switch back, but I simply didnt like training bodyparts once a week. I will just continue to run the training split I had been doing before switching. Yesterday was Upper Body day and I forgot to post it. I got my max in some lift and will progress based on those.

Barbell Bench-260x3

Barbell Row-275x5

Close Grip Pulldown-200x8,7,7

Incline Smith-185x8,205x8,225x6

Standing DB Side Laterals-30x10(4 Sets) Might start doing these seated

EZ Bar Curl-105x4(Got the last one but it was kinda cheating, not going to count it)

Lying DB Ext-35x10,10,8 ( I had been doing skullcrushers, but might stick with the DB's for variety)

[MattB4686]

Box Squats-420x5(Personal Record for Box Squats)

Leg Press-630x8,810x8,860x8(I am not sure what the sled weighs so I just counted the weight I added on)

Lying Leg Curls-140x6,155x6,170x6 *PR

Romanian Deadlifts-135x8,185x8,225x8(Good Stretch)

Calf Press-410x12(4 Sets)

Weighted Decline Crunches-25x10(3 Sets)

Hanging Leg Raises-BW x15,15

[MattB4686]

Incline DB Press-100x8,8,8

Weighted WG Pullups-30x10,40x8,50x6

Decline Smith Press-235x10,245x10,250x10

CG Pulldown-140x10,10,10

Cable Flyes-40x10,50x10,10

Seated Cable Rows-140x10,160x10,165x8

Smith Barbell Rows-185x15,205x12,225x12

Seated DB Press-60x12,70x10,80x6(Too heavy after doing chest)

Seated DB Side Laterals/Bent Laterals Superset-25x10,10,10

[MattB4686]

I have been slacking on the log, but the cut is going good. I am down about 5lbs so far. I would like to lose another5 by janurary and that would out in really good shape to find a couple show for next year. I have upped my cardio to three 30 minute sessions.

WG Pullups-BW x 12(3 Sets)

Incline Smith-185x10,205x10,205x10

Flat DB Press-95x10,95x10,90x8

Decline Hammer Strength-230x12,250x10,10

CG Pulldown-180x10,190x10,200x8

Barbell Row-205x10,225x10,10

Parallel Grip Cable Row-140x10,160x10,10

I was rushed so this is all I got done today, I came back later and did the cardio. Still a pretty good workout.

[MattB4686]

Squat Press-640x15,730x15,780x15

DB Split Squat-60x10,65x10,70x8

GHR-3 Sets

Leg Ext-150x12,170x12,190x12

Seated Calf Raise-3 sets

DB Romanian Deadlift-100x12,12

[IronResolution]

Great Sessions.
Pull Ups... definitely time to slap on some weight.
I recommend Gluteus hamstring Bridges.
An amazing powerlifting move that allows huge weight and big gains.

[MattB4686]

Great Sessions.
Pull Ups... definitely time to slap on some weight.
I recommend Gluteus hamstring Bridges.
An amazing powerlifting move that allows huge weight and big gains.

Thanks!! I do weighted pullups on my power day and just warmup with bodyweight pullups on my hypertrophy days.

I will look into the bridges exercise, thanks.

[MattB4686]

25 min incline treadmill. (3.5mph at 8.0 Incline)

Followed it up with an ab circuit.

[MattB4686]

Smith Machine Bench-245x5,255x5,265x5(I was at a different gym and had to use the smith machine)

Incline DB-85x8(3 Sets)

Weighted Close Grip Pullups-65x5,75x5,75x5

Inverted Row-45x10,75x10,75x10

Seated Cable row-140x6,140x6,150x6

DB Side Laterals-35x6(4 Sets)

DB Curls-55x5,55x5,60x5

Floor Skullcrushers-65x8,75x6,6

[MattB4686]

Box Squats-405x5(3 Sets)

Barbell Lunges-135x8(3 Sets)

Lying Leg Curls-155x6,170x6,170x6

Hammer Strength Deadlift-270x8,320x5,320x5,270x5

Calf Press-360x12(4 Sets)

[MattB4686]

Low Incline DB-100x8,100x8,95x6

Wide Grip Pulldown-140x10,150x10,150x10

DB Row-100x12,12,12

Decline Smith Press-225x12,245x10,255x10

Parallel Grip Cable Row-120x10,130x10,130x10

Machine Flyes-150x12,160x10,160x8

Rack Deadlifts-225x10,10,10

Cable Crossovers-40x15,15,15

Reverse Grip Pulldown-120x10,130x10,140x10

10 minutes Elipitcal