Mattyb's contest prep

[Mattyb]

Shoulders,Traps

Hammer Strength Behind the Neck Press-180x10,200x7,200x6

Arnold Press-60x10,70x5(A little too heavy)

DB Side Laterals-45x10,50x9

Bent Over Laterals-45x10,45x10

Hammer Strength Shrugs-450x10,450x10

Smith Machine Behind the Back Shrugs-315x12,365x12

1 Hour of cardio in the am and pwo

[Mattyb]

Arms

Barbell Curls-95x10,115x6

Standing DB Curls-50x8,60x6

V Bar Pushdowns-180x15,190x15

French Press-85x12,95x8

EZ Bar Cable Curls-130x12,150x8

1 Arm DB Preacher Curls-40x10,40x10

Dip Machine-210x12,250x12

1 Arm Reverse Grip Pressdown-60x10,60x10

Abs-Medicine ball crunches, Leg Raises

1 Hour of cardio in the am and pwo

[Mattyb]

Really good leg workout. It's hard to believe I only have 3 more leg workouts before my show!!

Donkey Claf Machine-150x10,160x10

Calf Presses on Leg Press-3 sets with 5 plates per side to failure

Squats-275x10,275x10

Leg Press-360x12,410x10(1 Leg at a time)

Leg Ext-170x12,190x11

Standing Leg Curls-55x12,66x12

Stiff Leg Deadlifts-2 sets

Smith Machine Lunges-185x10,205x10

I didnt use the smith machine for my back squats today. The free weigts felt good on my back, didnt have any troubles.

1 Hour cardio in the am

[Mattyb]

Chest

Incline Smith Press-225x10,235x9

Flat DB Press-95x8,95x8

Hammer Strength Incline-230x6,220x7

Pec Deck-130x12,140x8

1 hour of cardio in the am and pwo.

I looked the fullest I have yet after a refeed today! Really good vascularity. In the past two days I have dropped about 8lbs of water weight. I should be back to baseline tomorrow or slightly below wednesday. If I make my weight loss goal for this week again, then I will increase the refeed from 4 meals to 5. It seems the more carbs I refeed on, the more I lose!

[Mattyb]

Wide Grip Pullups-Bodyweight + 25 x 12,BW + 45 x 10(Felt good about these until I realized i'm carrying around about 25lbs less weight haha)

Close Grip Pulldown-195x12,210x10

Wide Grip Seated Rows-180x10,180x10(Slow and controlled)

Hammer Strength Low Row-270x12,290x12,300x15

Behind the Neck Pulldowns-1 set to Failure with a drop set (Done light and really squeezing the muscle)

2 Sets of Hyperextensions

1 set of medicine ball crunches(100 reps)

1 Set of Leg Raises(50 Reps)

1 hour of cardio. In the am I used the incline treadmill and pwo I used the elliptical.

[Mattyb]

Shoulders

Hammer Strength Behind the Neck Press-180x10,190x8,180x9

Seated DB Side Laterals-40x12,45x9

Rear Delt Machine-110x12,120x12

Wide Grip Smith Upright Rows-155x15,185x10

DB Shrugs-120x15,120x15

Hammer Stength Shrugs-410x15,410x15

Decline Crunches-1 set 100 reps

1 hour of cardio in the am and pwo.

[YukonCrazy]

Good job bro. How many weeks are you out now?

[Mattyb]

Good job bro. How many weeks are you out now?

Thanks man! I saw your video in the daily pump thread, great stuff man!!

I will be 3 weeks out this weekend! I am going to get some updated pics in here as well. I have made some good progress over the past weeks.

[YukonCrazy]

AWESOME!

Are you doing this on your own or did you hire anyone?

Thanks for checking out the vid.

If I can help with anything, let me know. :-)

[Mattyb]

AWESOME!

Are you doing this on your own or did you hire anyone?

Thanks for checking out the vid.

If I can help with anything, let me know. :-)

Thanks man, I appreciate that!

Ronnie Rowland(Slingshot training guru) has been helping throughout my prep and with my peak week. He is helping me with my training as well. He has some info here on the site if your interested try a search for it! He has guided me along with advice for FREE

Also Myth has been a HUGE help as well with my diet and cardio.

[YukonCrazy]

Thanks man, I appreciate that!

Ronnie Rowland(Slingshot training guru) has been helping throughout my prep and with my peak week. He is helping me with my training as well. He has some info here on the site if your interested try a search for it! He has guided me along with advice for FREE

Also Myth has been a HUGE help as well with my diet and cardio.

I did my prep on my own as well, with the assistance of Layne Norton, Heavyiron, Scoobysnacks, Ron Harris, WBB, and a few others.

I think I am going to hire Layne for my show next year.

Gotta love the Keto diet thread here, eh!

[Mattyb]

I did my prep on my own as well, with the assistance of Layne Norton, Heavyiron, Scoobysnacks, Ron Harris, WBB, and a few others.

I think I am going to hire Layne for my show next year.

Gotta love the Keto diet thread here, eh!

Oh yea. Keto thread is money!!

[Mattyb]

Heres an updated pic at 3 weeks out. I took more, but havent loaded them up yet.

[Mattyb]

Rear Lat spread

[Mattyb]

Heres a couple more