Mattys4 2013 Competition Season

Killed a leg workout today......

squats 5 x 5
leg press 10 x 10
hack squats 4 sets and a drop set
walking lunges 3 sets of 50
FST-7 leg extensions

20 minutes LISS cardio

80 minutes total

Im definitly feeling confident about my physique ready for the shoot on monday ill hit some cardio tonight 2 cardio sessions sunday and be ready to shoot monday

New Routine Im thinking of starting maybe monday

day 1 squats 5x5 , leg press 10x 10 and auxillarys
day 2 chest/back supersets heavy 8-12 rep range
day 3 deadlifts 5x5 leg press 10x10 and auxillarys
day 4 shoulders bi tris supersets 8-12
day 5 same as 1
day 6 same as 2 but 5-8 rep range
day 7 same as 3 but defecits deads or rack pulls
day 8 same as 4 but 5-8 rep range
day 9 off/active rest

cardio 30 miniutes liss post weights with a second session EOD HIIT 20 minutes then 25 LISS

any thoughts???
 
Photo shoot tomorow getting some.cardio in at the hotels "gym"
 

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reaper definiltly has me leaner and harder its pretty dramatic evevn after only a few days im impressed

5 days out workout

10 x 10 inline bench superset with wide grip pullups
4 sets of 12-15 dumbell press SS with tbar rows
4 sets of 15 cable flys SS with MD strechers

sick pump it was great

going back in for a PM cardio session and some tanning

macros today 350p/150c100f
 
mattys4 said:
reaper definiltly has me leaner and harder its pretty dramatic evevn after only a few days im impressed

5 days out workout

10 x 10 inline bench superset with wide grip pullups
4 sets of 12-15 dumbell press SS with tbar rows
4 sets of 15 cable flys SS with MD strechers

sick pump it was great

going back in for a PM cardio session and some tanning

macros today 350p/150c100f
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How'd the shoot go?

Yeah that stuff looks solid, I checked the profile.

Glad ur enjoying it!

Keep killing it bro
 
bean5er said:
How'd the shoot go?

Yeah that stuff looks solid, I checked the profile.

Glad ur enjoying it!

Keep killing it bro
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Shoot was awesome bro, still recovering from all the traveling today but managed to kill my workouts today. But man it was nice getting all that attention at the shoot it was like being a famous person for a few hours lol
 
squats 5x5
leg press 10x10
walking lunges 100 reps per leg
leg extensions FST-7 stlye

smoked Crazy ass pump

Reaper has me dry as hell, instant veins anytime i have carbs all throughout my abs and obliques

macros today 350p/100c/100f

will go back for a PM session HIIT and LISS probably 30 total and some tanning
 
3 days out workout
10x10 close grip bench superset with dumbell curls
3 sets of 12 tri pressdowns ss with cable curls no rest between anything
lateral raises 10 reps per minute for 10 minutes 100 reps total
DB shoulder press 10 reps per minute 10 minutes 100 reps
cardio
then more cardio tonight
350p/100c/100f for macros today
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from the shoot last monday
 
mattys4 said:
3 days out workout
10x10 close grip bench superset with dumbell curls
3 sets of 12 tri pressdowns ss with cable curls no rest between anything
lateral raises 10 reps per minute for 10 minutes 100 reps total
DB shoulder press 10 reps per minute 10 minutes 100 reps
cardio
then more cardio tonight
350p/100c/100f for macros today
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80022"/>

from the shoot last monday
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Lookin like a boss man!
 
2 days out workout
deadlifts 100 reps including 25 at 375
leg press 200 reps inluding 50 at 900-990
good mornings 50 reps
leg curls fst7 style
back for cardio later
big depletion day today before loading tomorow

legs were super sore from wednesdays leg workout took awhile to warm up but once got going it was ON
 
Holy SHYTTTTTTTTTTTTTTTT.................



Big, ripped..............man, feel small and fat right now



mattys4 said:
3 days out workout
10x10 close grip bench superset with dumbell curls
3 sets of 12 tri pressdowns ss with cable curls no rest between anything
lateral raises 10 reps per minute for 10 minutes 100 reps total
DB shoulder press 10 reps per minute 10 minutes 100 reps
cardio
then more cardio tonight
350p/100c/100f for macros today
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from the shoot last monday
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Shows.tomorow just chillin today gonna go get sprayed carb the.fahk up and sit in the airconditioning all day.
 
Last night after about 450c 197lbs
 

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Took first in my division will post more later
 
Incredible progress and nice job on placing first bro. Good luck in June man! You earned that first prize no doubt about it!
 
Congrats brotha
 
LiveToLift said:
Incredible progress and nice job on placing first bro. Good luck in June man! You earned that first prize no doubt about it!
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Hey whats up man thanks for stopping in havent seen you on much lately

Lukef2000 said:
That's awesome news Matty! Well done bro.
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edje007 said:
Yeah buddy!!!!! congrats bro...you deserve it!!!!!!!
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Danb2285 said:
Congrats brotha
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LizKing531 said:
Congratulations!
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Thanks guys...now its the Atlantic States June 8th then Team U July 5-6 where I will be competing for that IFBB Pro status

Still loving the volume workouts.. trying to get some growth between shows and increasig my expenditure so I can eat more make prep more comfortable especially with multiple shows

Box Squats 10 sets of 5
Leg press low and narrow stance 10x10
Walking lunges 100reps per leg
Leg Extensions Fst-7 style
AM and PM LISS carido Legs are smoked

300p/200c/100f
 
Strong as $hit right now endurance is crazy.

Macros for the day 300p/250c/60f

close grip bench ss DB curls 10x10

v bar pressdowns ss cable ez bar curls 3x15

Lateral raises 10 reps on the minute for 10 minutes 100 reps total
DB press 10 reps on the minute 10 minutes 100 reps total
Shrugs 10 reps on the minute 10 minutes 100 reps total

arms and shoulders are destroyed driving home hurt

PM cardio 10 HIIT 30 LISS stepmill
 
deadlifts
135 2 sets of 10
225 2 sets of 10
315 5 sets of 10
405 6 sets of 5

Leg press 10 sets of 10 up to 900 with a drop set

hamstring curls FST-7 style

macros 300p/250c/60f
 
mattys4 said:
deadlifts
135 2 sets of 10
225 2 sets of 10
315 5 sets of 10
405 6 sets of 5

Leg press 10 sets of 10 up to 900 with a drop set

hamstring curls FST-7 style

macros 300p/250c/60f
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Beastin those DL's dude
 
mattys4 said:
My lower back.traps and hammies are already sore lol
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Lol i believe it! I fukin hate DL's. my form is horrible so it kills my lower back. I opt out of them at this point
 
workout today...killed it was supposed to be active rest but fahk it

incline bench superset with weighted wide grip pullups 10 sets of ten
DB flat bench superset with barbell rows 3 sets of 12
cable flys ( most muscular stlye) ss with cable rows FST-7 style

cardio LISS AM and HIIT/LISS PM

300p/250c/60f

Feel like rambo in the gym

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My god mon! I envy your physique. I so hope to get close to this shredded this summer! I know I'm a dreamer! ;)
 
mattys4 said:
workout today...killed it was supposed to be active rest but fahk it

incline bench superset with weighted wide grip pullups 10 sets of ten
DB flat bench superset with barbell rows 3 sets of 12
cable flys ( most muscular stlye) ss with cable rows FST-7 style

cardio LISS AM and HIIT/LISS PM

300p/250c/60f

Feel like rambo in the gym

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80565"/>
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Damn man your looking incredible.
 
Strength, endurance and recovery are crazy right now!!!!

saturdays workout
squats worked up to 3rm then 5 sets of 10
leg press low and close 6 plates a side 50 reps only rest was a spot at the knees
walking lunges 100ea leg
leg extensions fst-7 stlye


sunday
close grip bench ss with db curls 10x10
pressdowns ss with cable curls 3 x12 no rest
side raises 10 reps on the minute 10minutes
db press 10 reps on the minute 10 minutes
Shrugs same
AM and PM cardio

Today
Defecit Deadlifts
worked up to 3rm then 5 sets of 5
leg press high and wide 10x10
ham curls fst7 style
leg extensions fst7 style

macros have been about 300/300/60 since last update
 
Still Steady increase in strength, zero bloat or water retention and zero sides overall (none were expected) all major lifts up today. cheat meal yesterday and off day for wife bday. Lats one till after the Atlantics. Had some fried seafood and ice cream looked shredded as hell this morning and that Ice cream pump was ridiculous.

macros today 300p/200c/80f

incline barbell ss with weighted wide grip pull ups 10x10
DB Flat bench ss with Barbell rows 4x12-15
Cable flys ss with Cable rows fst7 style
 
Todays workout

squats 20 reps warm up then 10x10 (vicious back pump at 8th set first one of cycle subsided after about 20 minutes....forgot my taurine this morning)

Leg press low and narrow 10 reps on the minute for 10 minutes

walking lunges 100 reps per leg

leg extensions FST-7 style

Macros today 300/200/80
 
Strength still steadily increasing even now that im reducing carbs again. Zero water retention or bloat.

Todays workout

close grip bench ss w/ DB curls 10x10

rope press downs ss with cable curls 3 sets of 12ish each no rest

Side raises 10 reps on the minute 10 minutes

DB presses 10 reps on the minute 10 minutes

PM

15 HIIT stepmill
45 Cybex LISS

calves abs and tanning

300p/150c/80f

If anyone wants a total breakdown of food just let me know

2 weeks out from photo shoot
3 weeks from Atlantic State Championships
 
Lukef2000 said:
How are you finding maintaining such a low bodyfat percentage??
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Im actually pretty comfortable my workload(expenditure) is so high i can take in alot of calories. Plus with my company my work schedule revolves around my training and meals so that helps alot
 
Having xcel as a sponsor helps with comfort level too luke.... Prep package for atlantics next month
 

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mattys4 said:
Im actually pretty comfortable my workload(expenditure) is so high i can take in alot of calories. Plus with my company my work schedule revolves around my training and meals so that helps alot
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Yeah that would be a big help re training and nutrition! That's my hardest part is maintaining my nutrition at work. You def put in the work man I wish you all the best in your show coming up!
 
Lukef2000 said:
Yeah that would be a big help re training and nutrition! That's my hardest part is maintaining my nutrition at work. You def put in the work man I wish you all the best in your show coming up!
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Ya its hard trying to juggle life and contest prep or even just structured diet in general.
 
edje007 said:
That's a nice sponsor bro.....top athlete deserves top products!!!
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Thanks buddy they are pretty good to me. XCEL and BodyMekanics take good care of me

yesterdays workout

AM
deadlifts no idea alot of reps and sets LOL
leg press high and wide 10x10 at 16 plates 60seconds rest
leg curls fst-7 style

PM
45 minutes LISS cardio calves and tanning

Macros 300p/500c/100f

Today

rest day

60 minutes fasted LISS cardio, maybe some type of hike or activity later today

300p/150c/80f

feel good them extra carbs have me looking lean and vascular as hell this morning
 
so time to chnage my chest/back day routine wasnt able to increase weight this week hit failure had to drop down to complete target sets reps

previous

incline barbell press superset with weighted wide grip pull ups 10x10
Flat db press ss with barbell rows 4x12
cable flys ss with cable rows fst7 style

new routine

Flat bench ss with wide grip barbell rows 10x10 (havent flat benched in a long time should be interesting no idea where to start LOL)
incline db press ss with wide grip pullups
cbale fly ss with cable rows

still had a great workout going back tonight for 15 HIIT 45 LISS

macros 300p/200c/100 f
 
Where the eff is my pizza recipe! I have a cheat meal coming up in like 3 weeks and I NEED that recipe lol ;)
 
Danb2285 said:
Where the eff is my pizza recipe! I have a cheat meal coming up in like 3 weeks and I NEED that recipe lol ;)
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Oh $hit forgot about that. Will post here and FB tomorow. Homemade.macro.friendly (and adjustable) Pizza
 
mattys4 said:
Oh $hit forgot about that. Will post here and FB tomorow. Homemade.macro.friendly (and adjustable) Pizza
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It's all good buddy just messin with ya...but seriously give that sh1t up lol
 
really good workout today tried OEP powder and Jack3d Micro preworkout... really came through for me

close grip bench SS w/ DB curls 10x10
pressdowns SS w/ cable curls 4x15

Barbell Press 10x10 2 second negative 1 sec pause
side raises same tempo 10x10

PM workout
10 HIIT 30 LISS calves and tannning

300/300/100 macros

Lean as $hit today leaner by far then the cutler and and still have like 17 days till Atlantics
side rai
 
OK start this back up since my ALpha log was closed hopefully people are still subd... I can layout everything again for those interested.

Im 4 days out from the Atlantic State Championships, please ask questions as I don't feel like typing out all my peak week details unless someone is interetsted
 
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