Matt Jansen's 2011 contest prep

[mattjansen]

Headed home today so I will do a full recap, how the peak went ect... This week but just quickly I took 3rd in my class. Very happy with this, not satisfied but happy! I improved it was my best showing to date and the men that beat me were the best I have competed against on stage. They were men for sure, the winner if my class also took the Masters Overall and the guy we finished second was also 36 so with years of training on them they just had a dense look. The guy that won my class said to me that he would have killed to look like me at 22 and also informed me that he started body building the year before I was born. Just aiming for constant improvement and so far that has been achieved! Besides the memories of the weekend that were made will far outlast the moments on stage!

[andyboi]

yeh bro! Congrats!!! Can't wait for pics and an epic write up

[mattjansen]

Pictures from prejudging

[mattjansen]

[mattjansen]

Night Routine

These were taken yesterday a little spill but not too bad

[mattjansen]

Thoughts...I look at these pics and see right away areas that I could improve and get better. I was not nearly as conditioned as I would have liked but I still think this was my best to date. This last show I really just want to be as conditioned and tight as possible and that is what I am going to do. My high macros have been pulled back quite and bit in an attempt to make this goal happen, I dont want to worry about the judges or anyone else just want to step on stage knowing that in the remaining 3 weeks I did everything I could to bring my best.

Macros: 45/250/210
I feel like I am dieting again and sickly enough I really like it haha
Cardio: 5x week @ 30 min first ten being balls to the wall then steady state following.

Training has been great this week. Just having fun and enjoying the last few weeks of prep before I start to hammer away at my off season goals.

I decided to pull from the floor today and test out the knee, didnt feel $$ but felt ok. I stopped at 300 for 6, this was my first time pulling from the floor in 10-12 weeks so I was happy with that.

[Frankdaddy]

I think now you are going to see your most changes occur because of where you are very lean so far. KEep pushing bro and reach the goal, dont give up until you have it bro!

[andimoff80]

Matt impressive work buddy! Frick I can't believe how much grainyness you have retained esp in dem calves! Keep it up!

[djkenny]

Really excited to see how conditioned you get with the reduced macros!! Keep it up bro, inspiring me everyday!

[mattjansen]

Weight today. 151.2. .4 away from a prep low. Digging deeper than ever, one last shot to make it count!

Today was just cardio only 10 min all out followed by 20 min steady state. Woke up this morning in a zombie state, which thankfully these days have been few and far between. I have had pretty consistent weight drops all week though so I guess thats to be expected. I have really let loose this week as far as food sources go and just enjoyed eating some things I havnt eaten in while. I made a brownie last night that was bomb out of greek yogurt, oat flower, whey, cocoa, egg whites and almond butter on top, it was so good!

I think now you are going to see your most changes occur because of where you are very lean so far. KEep pushing bro and reach the goal, dont give up until you have it bro!

Thanks for all your encouragement bro really does mean a lot. I take what you say to heart for sure!

Matt impressive work buddy! Frick I can't believe how much grainyness you have retained esp in dem calves! Keep it up!

Going to try and make last weeks showing look fat 2 weeks to DIG

Really excited to see how conditioned you get with the reduced macros!! Keep it up bro, inspiring me everyday!

Same here bro, your off season has been insane so far!

Here are a few more pics from the weekend and the girl that allows all of this to happen!

[jdudeck1]

You held your own on stage matt! I'm glad to hear you are happy with your results. If you keep up the hard work and dedication you will be on your way in no time.

BTW that brownie looks bomb!

[djkenny]

Hope you have that brownie recipe written down!! Gonna have to get that from you next prep for sure!!

[mattjansen]

13 days out

Feeling like I am really coming into my own here the last few days with the changes being made. I woke up this am at an all time prep low of 150.8 and was so ready to hit the gym. My instructions from berto for the gym for the remainder of prep was to have fun and it was had. I actually took a page out of the end of his prep journal and tried out the "Russian Bear" and it was a blast, taxing as heck but a lot of fun!

Hack squat I am not one to worry about numbers i post but this seriously is the heaviest hack squat I have ever used
205x5
240x5
260x5
205x5 (6 sets) Sub 10 min for all 6 sets

Db RDLS SS Seated calf raise
95's x 8
100 x 8
105 x 8

SL Leg press
2pps x 12
2pps + 25 x 12

SL leg curl ss Adduction
50x12
50x12/5/5

MR leg ext
95x12/4/4/4/4

Another Hell climbing 10 min on the step mill 120 spm followed by 20 min of walking on the treadmill

Changes to Macros as of today a 10g drop in fats and 25g increase in carbs...35/275/210

Here are some pics taken this am straight outta da bed

[andyboi]

here we go brah! On the home stretch!!!

Loving the "have fun in the gym" style, just go in and phuck things up. Looking really lean too, grats on the awesome super low!

[Frankdaddy]

Dang dude...Changes are occuring, great mindset it seems that you have. Keep it going bro, I hope to have the same mindset like you are keeping during mine for the next year.

[Bmarchio]

damn son!

[Leprechauns1021]

You look absolutely insane man..you're going to rock that stage in 13 days. I'll be doing the NPC Texas State Naturals as well, so it looks like I'll get to see this physique in person. Wish you the best in the show man...I have a feeling you're going to have a great showing.

[Quelly]

got dat dere graininess dude, looking nasty!

[mattjansen]

weight: 151.0

Not gonna lie been feeling it these past few days, lower fats make me feel like I cant ever get out of a fog. Once i get into my workouts I am good to go its just getting into them is the hard part, warm up sets and me do not get along right now. 10 days left to push, grind and dig out something to remember this season by and that is exactly what I am going to do!

I got 75g of carbs added for today which was so great to read once I saw it in my inbox, went home from my workout recalculated my meals and got to work on eating

Training wise I am feeling good and strong relatively still. This is the second straight cycle of Sheiko 37 using day 1 and day 5 DB pressing and I upped my max for this second round and still feel good and like I get better as the sets progress which I would imagine is coming from getting the zombie out of me

Here is what today looked like:
DB presses
65x5
75x4
90x3 (2 sets)
100x2 (6 sets)

Seated neutral grip hammer row 5 sets total 3x6 2x10
SS
Seated cable fly 5x10

Hammer High row 2x10

Seated DB press 3x10,12,15

Myo pull ups 10/3/3/3

MYO Tri ext
ss
MYO bicep curl

[mattjansen]

You look absolutely insane man..you're going to rock that stage in 13 days. I'll be doing the NPC Texas State Naturals as well, so it looks like I'll get to see this physique in person. Wish you the best in the show man...I have a feeling you're going to have a great showing.

Looking forward to meeting you as well man, if you recognize me before I do you be sure to introduce yourself please! I like having guys to chill with backstage, what class are you doing?

[mattjansen]

got dat dere graininess dude, looking nasty!

Trying to do my best to represent the class of men that 3D has put on stage this year! Thanks E

[mattjansen]

Meal from today. I am all about some volume and enjoying a meal for as long as possible.
100g oats
40g cream of rice
65g banana
40g whey
5g cocoa

lots of TLC while its cooking

[FATHER FLEX]

I am all about the cream of rice bro! Legit!

[andyboi]

I am all about the cream of rice bro! Legit!

I gotta try this shizz!

[adamrochester]

grainss and sharp like a razor sh!ts getting epic !

[Leprechauns1021]

Looking forward to meeting you as well man, if you recognize me before I do you be sure to introduce yourself please! I like having guys to chill with backstage, what class are you doing?

Novice lightweight. You'll be in the opens right?

[bballbrett5]

Looking forward to meeting you as well man, if you recognize me before I do you be sure to introduce yourself please! I like having guys to chill with backstage, what class are you doing?

i'll most likely be in the audience at some point...will try to say what up. also if you need help with anything i'd be more than willing to pitch in

[Leprechauns1021]

i'll most likely be in the audience at some point...will try to say what up. also if you need help with anything i'd be more than willing to pitch in

Don't do it bro..when he says "pitch in", he means it literally.

[bballbrett5]

forgot the obligatory pause...no homosexual

[mattjansen]

I am all about the cream of rice bro! Legit!

Me too brotha its my go to carb in most cases, so versatile and easy!

I gotta try this shizz!

Get on the train buddy. Tastes great with whey and fruit, or add some oil and seasoning or tonight i mixed it with my pizza sauce which was bomb!

grainss and sharp like a razor sh!ts getting epic !

Gotta keep pushing man but I appreciate it!

Novice lightweight. You'll be in the opens right?

Yup open! Looking forward to meeting you buddy!

i'll most likely be in the audience at some point...will try to say what up. also if you need help with anything i'd be more than willing to pitch in

Awesome man I really appreciate that, be sure to find me if I dont find you first! Really like meeting up with people at shows thats what this is all about!

11/9/11

Woke up today at 151.0 which was the same as yesterday but post refeed so no harm no foul.

Just had a cardio session today
10 min on the bike like i was being chased, kinda sick feeling then followed up by 20 on the treadmill 3.8 10 incline.

Cardiovascular wise this might be some of the best conditioning I have been in since college soccer, my resting heart rate according to my HR watch is low 40's in the morning I was kinda shocked.