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Mattyb's contest prep

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  • #1

    Mattyb's contest prep

    I have started my contest diet today so I figured I would move my log to here.

    Wide Grip Pulldown-200x12,215x10,225x9
    Seated Cable Row-175x15,190x12,210x10
    DB Row-90x15,100x15,110x15 drop 80x10
    Parallel Grip Pulldown-175x15,195x12,195x10
    Hyperextensions-4 sets to failure

    Seated Calves-135x15,135x15,180x12,180x10
    Leg Press Calves(One leg at a time)-270x10,230x15,230x15x15x12

    On the last set I did my reps then went back and forth for three sets in one with no rest.
    I started cramping up on my first set of calves for some reason. I'm not sure if it was the week I took off or has to do with my diet. I also might take out my during workout shake. I felt very light headed after my last set of DB rows. It could have just been the fact it was a tough set, but that has never happened before during hard sets. I also tried a sample of
    Scivations vasocharge so it could have been that. I will try the shake again tomorrow and if it happens again then I will cut it out.
    __________________
    Tags: None
  • #2
    This is what my diet looks like. I am just under 20 weeks out. Feel free to make any comments or suggestions.

    Protein- 288g
    Carbs-225g(Workout Days) / 185(Off Days)
    Fat- 55g

    7:00- 2 whole eggs, 6 whites, 3/4 cup oatmeal with a couple strawberries

    10:00- 1 1/2 scoops protein with 1 tablespoon natty pb

    12:30- 8oz Tilapia, 1 cup broccoli

    3:00- 7oz Beef, 1 cup brown rice or sweet potato(Pre Workout)

    4:30- 1 1/2 scoop protein, 40g dextrose (During Workout)

    6:00-6:30- 7oz chicken, 1 1/2 cup Brown Rice (post workout)

    9:00- 7oz Chicken or Fish, 1 cup broccoli, 1 tablespoon olive oil

    Comment

    • #3
      Chest,Abs

      Incline DB Press-90x12,100x7,100x5
      Barbell Bench-225x10,235x7,245x6
      Low Incline Flyes-55x15,65x10,65x8
      Dips-bodyweight + 45 x 15, BW + 90 x 10, BW + 90 x 8

      Hanging Leg Raises-3 sets to failure
      Cable Crunches-60x25,70x25,70x25(I dont use much weight on these)
      Cable Trunk Rotations-2 sets 30lbs to failure(For obliques)

      My strength was down a little bit today. I was talking to Mac about my diet and I didnt realize how many calories I eat in the offseason. I am on about 2700 right now and I am guessing I took in around 4,000-4,500 on average plus 3-4 chest meals a week! So needless to say, I am having to adjust to the calories haha. I'll be fine in a week or so when my body adjusts though. I changed my workout split a little. Tomorrow will be an off day for weights. I will move leg day to saturday when I do my carb up because I feel that is when I will really need the carbs. So it will look like this

      Mon-Back
      Tues-Chest
      Wed-Cardio
      Thurs-Shoulders
      Fri-Arms
      Sat-Legs
      Sun-Cardio

      I am only startin off doing two days of cardio. I am going to attempt to get up in the morning before class and do low-intensity haha. I am not a morning person.

      Comment

      • #4
        Good to see you starting a journal man! Good luck! Ill be following.
        Become comfortable with being uncomfortable.
        F.I.T. Corps

        Comment

        • #5
          Originally posted by lilGiant View Post
          Good to see you starting a journal man! Good luck! Ill be following.
          Thanks!

          Comment

          • #6
            I did some HIIT cardio today and man am I out of shape. I ate just like it was a normal workout and spced my carbs around my cardio. I am stil taking in 200g complex carbs and another 25-30 through veggies and trace in other foods.
            Here's what I did

            4 min walk to warmup

            50 sec slow jog- 10 sec sprint
            48 sec slow jog- 12 sec sprint
            46 sec slow jog- 14 sec sprint
            44 sec slow jog- 16 sec sprint
            46 sec slow jog- 14 sec sprint
            48 sec slow jog- 12 sec sprint
            50 sec slow jog- 10 sec sprint

            walked 1/2 mile to cool down

            I will not do this on sunday(Off day) because I do legs on saturday. I will probably just do some low intensity cardio on this day. I am looking forward to the refeed day on saturday!

            Comment

            • #7
              Originally posted by Mattyb View Post
              I did some HIIT cardio today and man am I out of shape. I ate just like it was a normal workout and spced my carbs around my cardio. I am stil taking in 200g complex carbs and another 25-30 through veggies and trace in other foods.
              Here's what I did

              4 min walk to warmup

              50 sec slow jog- 10 sec sprint
              48 sec slow jog- 12 sec sprint
              46 sec slow jog- 14 sec sprint
              44 sec slow jog- 16 sec sprint
              46 sec slow jog- 14 sec sprint
              48 sec slow jog- 12 sec sprint
              50 sec slow jog- 10 sec sprint

              walked 1/2 mile to cool down

              I will not do this on sunday(Off day) because I do legs on saturday. I will probably just do some low intensity cardio on this day. I am looking forward to the refeed day on saturday!
              Most of what I've read on HIIT recommends a 1:2 or 1:3 work to recovery ratio, so if you sprint for 10 seconds, you only get to recover for 20 or 30. How much did you see your HR change during the 10 second work intervals? How quickly did you recover?
              http://jagillbodybuilding.blogspot.com/

              Comment

              • #8
                Originally posted by jagill View Post
                Most of what I've read on HIIT recommends a 1:2 or 1:3 work to recovery ratio, so if you sprint for 10 seconds, you only get to recover for 20 or 30. How much did you see your HR change during the 10 second work intervals? How quickly did you recover?
                I had saw Layne post something very similar, so I just gave it a try. That being said I will probably just stick to low-moderate intensity for most of my prep.

                Comment

                • #9
                  Thursday-Shoulders,Traps,Calves

                  Really good shoulder workout!

                  DB Press-70x15,80x12,90x4(a little heavy),85x7
                  Standing DB Side Laterals-40x12,45x9,45x8 drop 30x8 drop 20x15
                  Incline DB Rear Delts-40x15,40x12,40x15
                  Behind the Back Cable Laterals Raises-30x15,40x11,40x10

                  Behind the Back Shrugs-315x15,335x15,345x15 drop 225x25

                  Standing Calf Raises-225x20,225x20,225x20
                  Superset with
                  Seated Calves-90x20,90x20,90x20

                  The weight was not too heavy on calves today, but the pump was crazy. Me and my workout partner just went back forth from each machine with little rest.

                  Comment

                  • #10
                    Friday-Arms

                    Killed Arms today. Pump was so crazy we had to switch from triceps to biceps after a couple sets.

                    Flatbar Reverse Grip Cable Pulldown-120x15,150x14,160x12
                    Skullcrushers-80x15,90x12,90x10

                    Barbell Curls-95x15,115x9,115x6 drop 95x6
                    1 Arm DB Preacher Curls-35x15,40x11,40x12

                    V Bar Pressdowns-180x20,stack x 15, stack x 15
                    1 Arm reverse cable pulldown-50x15 switched arms the 50x7

                    Seated DB Hammer Curls-50x12,60x6
                    Flatbar Cable 21's-130x21

                    Cable crunches-60x30,80x25,80x25
                    Hanging Leg Raises- 3 sets x 15
                    Cybex Crunches- 90x15,90x15

                    All in all a really good workout. I normally do 12 sets for arms, but today the pump was so good we stopped at 10. Anymore would have just been overkill.

                    I'm gonna get some pics up tomorrow. I will be 19 weeks out. I will wait until maybe 14 weeks out or so before I put more pics up. I think it will be pointless to put pics up every week because their is not going to be a ton of changes right away. I am down 4lbs already this week. I think alot of that is water weight though and my body adjusting to less carbs and overall calories

                    Comment

                    • #11
                      Saturday-Legs

                      Leg Press-4 plates per side x 25,6x25,8x25,9 + 90lb DB x 15
                      Barbell Hack Squat-185x15,205x15,225x15
                      Seated Leg Curls-130x15,150x12,160x8 drop 120x8 drop 90x15(This was killer)
                      Leg Ext-150x15,170x12,190x12 drop 130x8 drop 90x12
                      Stiff Leg Deads on Smith Machine-135x30,155x25(Went light so it wouldnt bother my back)
                      1 Leg Leg Ext-90x12(Very slow and controlled)

                      Cybex Calf Machine-110x25,150x15,150x15 drop 110x20(One leg at a time)

                      It was different working out by myself today. I had a great workout, but I have got use to have a workout partner to help spot and push me. It felt good to go heavy again on the leg presses. This is the first time I have worked up to around 900lbs on them since my back injury. I am keeping the reps higher so it is not giving my back any problems. I am going to give some light front squats a try next week and see how those feel.

                      Comment

                      • #12
                        Here's some pics. I am a just under 19 weeks out.
                        Attached Files

                        Comment

                        • #13
                          Back

                          Wide Grip Pulldown-205x12,220x10,230x9(Personal Record)
                          Incline Smith Rows-205x15,22x10,235x8 drop 135x15
                          1 Arm Seated Cable Rows-100x12,115x15,125x15
                          Close Grip Pulldown-BW + 25 x 12, BW + 45 x 9, BW + 45 x 8
                          Straight Arm Pulldowns-55x20,65x10,55x12
                          Hyperextensions-2 sets BW x 25

                          Calves on Leg Press-4 Plates per side x 100,5x100,6x100 (Did faster reps)

                          I felt really strong today. I am in the second week of my diet and still set two personal records(Pulldowns and Incline Smith Rows). My weight this morning was 180. Last week I was 184.5 so I will keep everything the same. I have been weighing myself first thing in the morning to get more of a true weight instead of later in the day when I have had my meals and water in me.

                          Comment

                          • #14
                            I didnt feel as strong today as I have been. I have been having some coffee before my workout and I didnt have it today, so maybe that was why.

                            Incline Smith Press-225x9,235x5,235x6
                            Flat DB Press-90x9,90x8,90x8
                            Low Incline Flyes-55x15,65x9,70x8
                            Plate Load Chest Press-200x11,210x9,210x11

                            Abs: 3 set of Cable crunches 70lbs x30 reps
                            4 sets of Hanging Leg raises to failure

                            Comment

                            • #15
                              Shoulders,Traps

                              Smith Press-135x15,185x12,205x7,195x7 drop 135x5

                              Seated DB Side Laterals-30x15,35x14,40x9,40x7 drop 20x10

                              Bent Over Cable Side Laterals-70x12,90x10,90x9

                              DB Upright Rows-50x15,55x15,65x15,70x15(Had to get use to the form on these)

                              Seated DB Shrugs-80x25,90x20,90x15
                              Superset
                              Barbell Shrugs-225x20,225x15,315x15

                              3 sets of Cable Crunches superset with hanging leg raises

                              20 minutes low-intensity cardio post workout

                              Comment

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