Contest Prep Domination featuring the whole Lecheek lineup (Sponsored)

[mattys4]

man these effin double workouts are killing me all day long at work im dreading the afternoon workout wtf. I killed it today regardless and even enjoyed my intervals I put a bunch of new songs on my ipod yesterday so I just jammed out.

A.M. workout
Incline DB Press 50x12 60x12 70x12 80x10 90x7x5
incline flys ss with cable crossovers 4 sets of 15ea

pullups wide as possible 10,8,8,7
t-bar rows 35x15 70x15 115x12x10x8
cable rows 3 sets of 12ish

standing MPs 95x12 115x10 135x8,6,4
arnold press ss with rear delt flys i used 40s and 15s 4 sets of 10 APs and 15 flys

preacher curls ss med ball tricep pushups like diamonds pushups but hands on the ball instead
4 sets to failure each

db curls ss tri etensions
4 sets to failure each

P.M.

20 mis intervals max incline hit 180hr then walk till 145 repeat
abs weighted leg raises 3 sets of 15
cable crunches 3 sets of 15
twistys (what I call em anyways) 3 sets of 20

calves 6 sets standing of 15

[Distilled Water]

Your workouts resembled mine, but I was on UNO-days, no dos.

You're an HIIT cardio guy ehh? I want to try this
but when I do, my legs don't seem to ever recover. Is this a time when I need to stop being a pu$$y and it'll go away, lol.

I'm old school and go LISS like a mofo.

[mattys4]

Your workouts resembled mine, but I was on UNO-days, no dos.

You're an HIIT cardio guy ehh? I want to try this
but when I do, my legs don't seem to ever recover. Is this a time when I need to stop being a pu$$y and it'll go away, lol.

I'm old school and go LISS like a mofo.

I do my cardio by HR and I cant get it high enough with LISS training and I hate jogging/eliptical etc so I have to just make it work I guess. I have to do the 2 a days I just dont have enough time to get it all in before work or I certainly would.

[Distilled Water]

I do my cardio by HR and I cant get it high enough with LISS training and I hate jogging/eliptical etc so I have to just make it work I guess. I have to do the 2 a days I just dont have enough time to get it all in before work or I certainly would.

Gotcha, I've got a buddy who just converted from LISS to HIIT, swears by it now. He's a bigger kid to; 5'7" 190 sub 10%.

I'm just picking brains here, thanks.

[mattys4]

Gotcha, I've got a buddy who just converted from LISS to HIIT, swears by it now. He's a bigger kid to; 5'7" 190 sub 10%.

I'm just picking brains here, thanks.

ya thats pretty big at h/w/bf%

if liss is working for you theres no need to change it. i suppose now is the time for experimenting though when your still so far out from your contest. Id say the LISS treated you pretty good for your last show

[mattys4]

EFFIN killed it today 2 new PRs big ones I keep repeating myself but I cant believe Im getting stronger on such a caloric defecit. So right now with the Lecheek stack/proper diet/intense training 3 awesome things are happening 1 Gaining muscle mass 2 Getting Stronger 3 Losing fat. Is there even anything else you could want?

Todays workout
Deadlifts worked up to a PR of 405 then pulled 415 after a PR by 30 so pumped about these

Squats 2 second pause at the bottom
135x5,5
225x5,5
245x3
265x3
285x1
305xfailed after pause
225x4,4

leg extension 4 sets of 15

[Marms]

EFFIN killed it today 2 new PRs big ones I keep repeating myself but I cant believe Im getting stronger on such a caloric defecit. So right now with the Lecheek stack/proper diet/intense training 3 awesome things are happening 1 Gaining muscle mass 2 Getting Stronger 3 Losing fat. Is there even anything else you could want?

Todays workout
Deadlifts worked up to a PR of 405 then pulled 415 after a PR by 30 so pumped about these

Squats 2 second pause at the bottom
135x5,5
225x5,5
245x3
265x3
285x1
305xfailed after pause
225x4,4

leg extension 4 sets of 15

Just saw your PR post in the PR section. Awesome work my friend.

[mattys4]

Just saw your PR post in the PR section. Awesome work my friend.

thanks man im effin psyched about that ive been trying to hit 400 for a while.

afternoon workout

25 min intervals
traps/forearms

[Marms]

thanks man im effin psyched about that ive been trying to hit 400 for a while.

afternoon workout

25 min intervals
traps/forearms

Not sure if I have ever hit that

[packers6211]

OH SNAPPPPPPPPPPPP Friggin Pr mania in this log wow brother that is wicked that's what I want to see pr after pr after pr hells yeah. I'm pumped up now haha

[Marms]

OH SNAPPPPPPPPPPPP Friggin Pr mania in this log wow brother that is wicked that's what I want to see pr after pr after pr hells yeah. I'm pumped up now haha

Pretty crazy seeing that he is cutting

[mattys4]

OH SNAPPPPPPPPPPPP Friggin Pr mania in this log wow brother that is wicked that's what I want to see pr after pr after pr hells yeah. I'm pumped up now haha

Pretty crazy seeing that he is cutting

Ya man I keep saying it but this is friggin crazy I expected to lose strength at the best maintain I never expected to add 30lbs to my deadlift during this. I am amazed t how strong I feel and the recovery time between workouts is crazy even with the 2 a days im able to push it every day

[mattys4]

a.m. workout

max time under tension 8 secnd reps 4-2-1-1

flat bench 135x8,8 155x8 175x8 195x6 (too heavy focus moved to triceps so had to lower the weight) 175x8,8
db incline 60x10 70x8,8,8
incline flys ss with cble crossovers 3 sets

wide pull ups 4-2-1-2

10,8,6,6

rack chins ss with pull downs same tempo
3 sets of 8ish ea

bb rows ss with cable rows same tempo
3 sets of 8 each

sets like that are crazy the light weight really helps put the tension on the targeted muscles, went past muscular faiure

P.M. workout
1000 situps

[mattys4]

new vids

415 deadlift
http://youtu.be/OdyET9pOh2Y

posing
http://youtu.be/g8VHUOl3Fdo

[Marms]

new vids

415 deadlift
http://youtu.be/OdyET9pOh2Y

posing
http://youtu.be/g8VHUOl3Fdo

OH YA new vids

[packers6211]

Damnz straight wicked vids check the future PRO!!! Wicked man just flat out wicked.

[Distilled Water]

I got nervous watching that deadlift, be careful my man!

[Marms]

I got nervous watching that deadlift, be careful my man!

Any deadlift freaks me out for some reason.

[mattys4]

Damnz straight wicked vids check the future PRO!!! Wicked man just flat out wicked.

Thanks man definitly motivated me after reading this wasnt feeling the workout this morning but feeling better now

[mattys4]

I got nervous watching that deadlift, be careful my man!

Any deadlift freaks me out for some reason.

deads are my favorite when I get back to civilization i may try to work with someone on improving them. Im glad I hit the 400 club and Ill probably take it easy with them till after the comp too close now to mess around.