[diepo187]

Yesterday Legday

• Legpress

8pps x 10

2pps x 100 (Slow)

 

• Reverse Supersquat

6pps x 8

 

• Legextensions

80 x 8

80 x 8 + 7 Drops

 

• Seated Legcurls

50 x 15

50 x 15

40 x 20

 

• High/Wide Stance Legpres

3pps x 15

 

• Standing Calfmaschine

4pps x 10

 

[diepo187]

and that was yesterday with 218lbs, after 6 Weeks back in the Gym and Food 🙂

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[diepo187]

That was me after 3 Months without Training with 198lbs

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[diepo187]

Training Yesterday (Chest & Triceps)

Incline Barbellpress – 3pps for 5 Reps, 2pps for 8 Reps

Smithmaschine Benchpress – 3pps for 8 Reps, 2pps for 11 Reps

Decline Chestpress – 2pps for 12 Reps, 2pps for 10 Reps + Dropset

Incline Flyes – 55lbs Dumbell for 10 Reps, 44lbs Dumbell for 15 Reps

Bodyweight Dips – 2 Time to Failure

Frenchpress – 1pps for 9 Reps

Dipmaschine – Fullstack(220lbs) for 12 Reps

PolePushdown Superset Overhand and Underhand Grip – 10 Reps each

[diepo187]

Food: (every Day the same)

Meal1 – 3 Eggs, 8 Eggwhites, 100g Brocoli (Leg- and Backday i remove the Brocoli and add 60g Oats)

Meal2 – 50g Protein from Whey and 30g Almonds

Meal3 – 200g Cooked Chicken and 100g Green Beans + 15ml Macadamia Oil

Meal4 – 200g White Fish and 150g Cooked Rice with 30g Walnuts

Intra – 15g EAA, 5g Creatin and 5g Glutamin

Postworkout – 50g Protein from Whey (Leg- and Backday i add 5 Salted – Ricecakes)

Meal5 – 185g Cooked Rice, 200g Lean Beef, 100g Green Beans + 15ml Macadamia Oil

with this plan i add 15lbs in 6 Weeks and i drop my Bodyfat from ~14% to ~10%

[diepo187]

liebe grüße aus deiner stadt münchen ????

[diepo187]

Hey Matt,
i know you are a big fan of progressive overload and the dorian training,
what is you opinion in this type of training with the push, pull, legs split like jordan peters or John Jewett do?

[diepo187]

very excited about your workout routine
i will follow your journey

[diepo187]

hey matt,
wich size do you have with the iron rebel sleeves?

ellbow and knee

thank you

[diepo187]

Matt how many Seconds/Minutes do you rest between your sets? like dorian 60 seconds?

[diepo187]

im not matt but for better digestion i use:

• ginger
• curcumin
• fiber
• some probiotics for digestion

When i eat a lot i use ox bile too i have no problems 🙂

[diepo187]

I do the same Training like you matt, i love the dorian modus.

Progressive Overload is the Key.

Whats your Opionion in Giantsets after the Heavystuff?

I do my Heavy Loads and after that 1 or 2 Giantsetrotations, to destroy me completly =D

[diepo187]

Hey Matt
Your Current Trainingsplit at the moment?

[diepo187]

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[diepo187]

love to read that workout routines, big fan of you

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