Contest Prep Domination featuring the whole Lecheek lineup (Sponsored)

[mattys4]

nice protocal...very well planned, imo.

Thanks man im kinda just winging it

[thebigt]

Thanks man im kinda just winging it

lol...you sound just like my old friend celc5, he would research the hell out of stuff. never seen a guy plan stuff out so much!!!!

[mattys4]

lol...you sound just like my old friend celc5, he would research the hell out of stuff. never seen a guy plan stuff out so much!!!!

Haha I dont know if thats a good thing

[Marms]

lol...you sound just like my old friend celc5, he would research the hell out of stuff. never seen a guy plan stuff out so much!!!!

Ya you can totally tell thats Matty lol. Its a good thing !!!
G.I JOE knowing is half the battle

[mattys4]

Ya you can totally tell thats Matty lol. Its a good thing !!!
G.I JOE knowing is half the battle

Haha thanks man

So today was day 4 back on testox9 and ad3 and IDK man but im already getting that familiar really good testox9 feel today was an awesome day all around and I was super busy at work and had a killer workout this morning I should be beat but I feel great.

todays workout (forgot my notebook at work so I may not get all the numbers right but youll grt the idea)

flat bench worked up to 245 then 185 for 10 195x10 205x6-2
db incline 60x10 70x10 80x10 85x6-2
incline flys 30x12 35x15,15

barbell rows 185x10 225x10 245x8 PR 225x8
rack chins 15,12,10
cable rows 130x15 150x15 180x10

MPs 65x12 95x12 115x8 125x6-4
W press 30x12 35x10,10
lat raises 25x12 30x10 35x15
rear delts 15x15,15,15 gotta video this started doing something weird here but it feels awesome
shrugs 225x15 185x15,15

bis-tris supersets

ez curls-overhead dumbell extension
45x10 55x10
55x10 65x10
65x10 75x10
75x8 85x10

hammer curls-skull crushers
30x10 65x10
35x10 75x10
35x8 75x10
35x10 75x10

great day today sorry about the no videos lately gotta get on that for you guys!!!

[packers6211]

Well I'm no Olympic judge but I'd give that workout a freaking 10.0!!!!!!!!!!!! Killing again brother I hear yah!

[thebigt]

are those behind the head tri extensions...i thought i was the only one who still did those....form is important-keep the elbows as tight to the ears as you can!!!!

[Marms]

Another PR

[mattys4]

Well I'm no Olympic judge but I'd give that workout a freaking 10.0!!!!!!!!!!!! Killing again brother I hear yah!

Thanks brother I felt awesome after that.

are those behind the head tri extensions...i thought i was the only one who still did those....form is important-keep the elbows as tight to the ears as you can!!!!

Ya i love these I feel like there really isnt any excersize that hits the tri the same. Ill video next time so you can check my form for me.

Another PR

OH YEAH

[thebigt]

try doing tri extensions seated, for me it really seems to put more work on the tri's...i guess it's because i tend to bounce them up somewhat when i am standing???

[mattys4]

Ill try them seated thursday I think I bounce them up also.

rack pulls 135x10 225x10 315x5 385x1 455fail 435 fail 315x10,10,10
I was pretty gassed after that last set of 10 at 315
frt squats 135x10 185x10, 6, 4
leg press 8 platesx20 10x15,12,10
wobbly big time now but still feeling strong
dumbell stiff leg deads 90sx15,12,10
extensions 3 sets of 15
standing calf raises 3 sets of 15
seated calf raises 3 sets of 15.

[thebigt]

Ill try them seated thursday I think I bounce them up also.

rack pulls 135x10 225x10 315x5 385x1 455fail 435 fail 315x10,10,10
I was pretty gassed after that last set of 10 at 315
frt squats 135x10 185x10, 6, 4
leg press 8 platesx20 10x15,12,10
wobbly big time now but still feeling strong
dumbell stiff leg deads 90sx15,12,10
extensions 3 sets of 15
standing calf raises 3 sets of 15
seated calf raises 3 sets of 15.

looking strong...nice workout!!!

[mattys4]

thats brother

[mattys4]

Today was a nice CNS break day much needed took me awhile to get going.

cardio 25 minutes full incline 75% HR
abs
weighted leg raises +10 15,15,15 thanks again BigT these things are killer
weighted cable crunches 120 on the stack 15,15,15
seated barbell torso rotations 55lbsx20,20,40
barbell rollouts 15,15,15

wife and I did about 45 minutes of posing practice after this definite improvement since last week need much more practice. Ill post a vid after work for critique.....just take it easy on me and yes I know I need a haircut

[thebigt]

lol...just wait until tomorrow!!!! you are gonna hate me.....

[mattys4]

lol...just wait until tomorrow!!!! you are gonna hate me.....

haha uh-oh. If its anything bad ill have excuses prepared so i can blame everything on bad camera, bad camera operator, bad lighting etc

[thebigt]

haha uh-oh. If its anything bad ill have excuses prepared so i can blame everything on bad camera, bad camera operator, bad lighting etc

lol...i used to have a pair of 30lb each ankle weights, one time i went crazy and did 6 sets of 10 reps....i had to call in sick to work-something i very rarely ever do!!!

[Marms]

lol...i used to have a pair of 30lb each ankle weights, one time i went crazy and did 6 sets of 10 reps....i had to call in sick to work-something i very rarely ever do!!!

lol

[mattys4]

ya man those things are killer they definitly really hit the lower abs better then anyhing ive been doing. The abs were nice and sore from them last week I cant remember the last time that happened

[thebigt]

ya man those things are killer they definitly really hit the lower abs better then anyhing ive been doing. The abs were nice and sore from them last week I cant remember the last time that happened

i am a yardsale freak....my basement is full of stuff. i even have a ab lounger, i do my leg raises then jump right on the ab lounger-believe it or not it's pretty damned effective. also i learned a long time ago the best time to do abs is right after cardio-give that a try!!!!