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  1. #121
    Grow Time Frankdaddy's Avatar
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    Are you dieting for another show bro?
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  2. #122
    100% Hater Proof q_nizzle's Avatar
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    Originally Posted by mattjansen View Post
    5/17/11

    Weight: 187.8 I know its early but still i new low!

    Off from training, HIIT later on this afternoon on tha bike!
    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!!!
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  3. #123
    Registered User mattjansen's Avatar
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    Originally Posted by Frankdaddy View Post
    Are you dieting for another show bro?
    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.
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  4. #124
    Registered User mattjansen's Avatar
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    Originally Posted by q_nizzle View Post
    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!!!
    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
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  5. #125
    IFPA Natural Pro Mr_Aestheticz's Avatar
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    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!!!
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  6. #126
    Registered User mattjansen's Avatar
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    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

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  7. #127
    Registered User mattjansen's Avatar
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    Upper body hyper

    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!
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  8. #128
    IFPA Natural Pro Mr_Aestheticz's Avatar
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    Keep on the grind kid only to the top from here!!!
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  9. #129
    Registered User mattjansen's Avatar
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    20 weeks out recap

    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!

    Weight: 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


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  10. #130
    Registered User mattjansen's Avatar
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    Sheiko W3 D1

    Weight: 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.
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  11. #131
    Registered User Bmarchio's Avatar
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    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
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  12. #132
    Registered User mattjansen's Avatar
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    Weight: 186.4...nice to see you again

    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
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  13. #133
    Registered User mattjansen's Avatar
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    Originally Posted by Bmarchio View Post
    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
    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!
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  14. #134
    Registered User mattjansen's Avatar
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    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.

    Weight: 186.4 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

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  15. #135
    Registered User Bmarchio's Avatar
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    how do you spell that power grunt? is it “uuuggppp” or “yuuggpp”
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  16. #136
    Registered User mattjansen's Avatar
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    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
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  17. #137
    IFPA Pro Bodybuilder ehlisl's Avatar
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    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 It's a great approach to prep and now its time for the work!
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  18. #138
    Registered User mattjansen's Avatar
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    Originally Posted by ehlisl View Post
    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 It's a great approach to prep and now its time for the work!
    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!
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  19. #139
    Registered User mattjansen's Avatar
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    Weight: 185.8!

    HIIT today, off from training. Planning on using the spin bike and taking it for all that its got
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  20. #140
    Registered User mattjansen's Avatar
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    Weight: 185.6 Little lower, ill take it!

    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 PR outta no where!

    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!
    Matt Jansen

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  21. #141
    Registered User CHRIS925's Avatar
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    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?)
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  22. #142
    Registered User mattjansen's Avatar
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    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
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  23. #143
    Registered User CHRIS925's Avatar
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    Originally Posted by mattjansen View Post
    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
    I've heard! That's why I want to do em' I'll give em' a go thx matt
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  24. #144
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    Do work Matt $#!t is lookingg serious in here!!!
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  25. #145
    Registered User mattjansen's Avatar
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    Weight: 186.4 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

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  26. #146
    Registered User mattjansen's Avatar
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    Hammer Dropped

    After three days of my weight slowly creeping back up I got some changes today.

    Weight: 187.0
    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
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  27. #147
    Registered User mattjansen's Avatar
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    Ssshhheeiikkoooo 30

    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


    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
    Matt Jansen

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  28. #148
    Grow Time Frankdaddy's Avatar
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    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?
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  29. #149
    Registered User mattjansen's Avatar
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    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*
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  30. #150
    Registered User mattjansen's Avatar
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    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.
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