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04/17/21 – Shoulders
Since my split was messed up this week and I did back on Weds, I did shoulders by themselves today. Analyzing check in photos I noticed my delts are a little down from years past so Eddie hooked me up to the Neuxtec machine to see if that would help. And it did! Delts have been blasting full since!
1) Seated OH DB Press
1st work set – 80 x 13
2nd work set – drop set – 80 x 12 , 50 x failure (i cant remember how many)
2) Cable Laterals
3 work sets – 12ish + 5-8 partials
3) Prime OH Press
1 work set working mid range
1 work set working shortened position
1 work set working lengthened position
4) Reverse Pec Deck
4 work sets – 12-15 reps w/ partials on last set to failure
5) DB Laterals
3 work sets – 25’s x failure short rest periods
04/15/21 – Hamstrings/Calves
Trained way later than I anticipated today due unplanned things coming up during the day. Luckily, Nick Gloff also had to train late at the same time so we kind of fed off each other and ended up being a good session.
1A) Calf Press – 5 rounds of 10-20 reps pretty much nonstop increasing weight each set
1B) Seated Calf Raise
2) Kneeling Single Leg Curl – 5 second eccentrics w/ 2 sec holds
2 work sets – 50 x 13,12 + 10 partials
3) Seated Leg Curl – regular tempo
1st work set – 150 x 13 + 5 partials
2nd work set – rest pause w/ 140 x 13, 7, 5 + 5 partials
4) Prime Lying Leg Curl
2 work sets – 12 reps + 6,5 partials
5) SLDL on Arsenal Functional Machine
2 work sets – 4 pps x 10, 9
6) Inverse Leg Curl
1 work set – rest pause – 4 plates x 11,5,3
04/14/21 – Back, Biceps
Since I took monday off unplanned because i felt like i was hit by a bus after that quad day, I’m not getting in 2 back days this week. I made the decision not to train on Monday as my lats were still a little sore anyways from fridays back day. Ended up having an awesome session tonight.
1) Cable Pullovers
2 work sets – 120 x 12
2) SA Cable Pulldown
2 work sets – 80 x 13, 90 x 9
3) Bent Over 2 Arm DB Rows
1st work set – 90 x 15
2nd work set – 100 x 12
3rd work set – 110 x 9
4) Lat Pulldown w/ Prime Handles (upper back)
3 work sets – 180 x 12,11,10
5) Prime Row (lat emphasis)
2 work sets – 3 plates x 12,11
6) Cable Bicep Curls
3 work sets x 15
7) Cybex Preacher Curl
4 work sets
04/13/21 – Chest/Triceps
1) Standing Cable Flyes
3 work sets x 15
2) Prime Incline Press
1 work set emphasizing mid range
1 work set emphasizing stretched position
1 work set emphasizing shortened position
1 work set – drop set with 10 reps in each position
3) Arsenal Chest Press (banded)
2 work sets – 4 pps x 14,13
1 work set – drop set
4) Pec Deck
4 work sets x 15
5) SA Tricep Pushdown
2 work sets – 90 x 11, 9
6) Lying DB Tricep Ext
3 work sets – 35 x 15, 40 x 12, 40 x 12
7) Rope Pushdown
3 work sets x 12-15
04/11/21 – Quads
Eddie was at the gym just finishing up taking Nick Walker through quads with the Nuex machine so I asked if i could use it for leg extensions and of course he said yes! It was a great start to a great quad day.
1) Leg Extensions
2 work sets – 4 plates x 15,15 w/ 2 sec holds
3rd work set – 10 reps normal tempo and contraction – 10 reps emphasizing contraction – 10 reps emphasizing stretched position
2) Cybex Hack Squats
2 work sets – 5 pps x 10,9
3) Hammer Horizontal Leg Press
1st work set – 6 pps x 8
Then Nick Walker came out and said you’re going to do 4 plates for 20. He ended up making me do 25 lol
2nd work set – 4 pps x 25
4) Split Squats in Smith
2 x 8 each leg
Hi Matt
In general, I always measure the weight of my carbohydrates before cooking them, since once cooked it depends on the type of rice or the cooking time can vary the nutritional composition. It is something typical in Europe haha.
How many grams of net carbohydrates are 200 grams of jasmine rice?
I would spend absolutely zero time in trying to figure that out and/or worry about it. Is 200 grams of jasmine rice doing it’s part in helping you get to whatever your goal is? (losing bodyfat, growing) Let’s say you’re eating 200g of jasmine rice in 5 meals and you’re trying to grow and you haven’t gained any weight in 4 weeks. Probably need to bump it up right? Maybe it’s 56g of carbs, maybe it’s 37, who knows? But you do know that 200g of rice in this scenario needs to be more and that’s all that matters at the end of the day.
04/08/21 – Calves/Hamstrings
1) Seated calf press
5 work sets – I don’t really count but I do 12-20 reps. Very short rest here and I’ll work up to doing the whole stack
2) Seated Calf Raise
3 work sets x 12-15
3) Lying Leg curl
2 work sets hitting failure at 10 and 9 plus 6-8 slow partials curling weight as far up as possible each rep
4) Seated Leg Curl
1 work set of rest pause – 150 lbs x 14, 7, 4 + 8 partials
5) SLDL on Arsenal functional piece
2 work sets – 4 pps x 11,9
6) Inverse Leg Curl
2 work sets x 10-12
<b>04/06/21 – Chest/Arms</b>
Every Tuesday I will be having Eddie Shepard take me through a chest workout with the Neux machine hooked up to me. This allows for me to train chest without any restrictions. It’s hard to explain but when you have a tendon reattached it never feels the same again.
<b>1) Cable Flys </b>
3 work sets @70 lbs x 15
<b>2) Prime Incline </b>
1 work set working in normal range
1 work set working in shortened position
1 work set working in lengthened position
1 drop set doing 10 reps in all 3 positions
<b>3) Flat Banded DB Presses </b>
2 work sets emphasizing contraction with 2 second squeezes x 10-12 reps
1 work set regular tempo x 16 reps
<b>4) Pec Deck </b>
3 work sets x 12-15
<b>5) Bicep Curls w/ Kaz Handles</b>
3 work sets x 12-15
<b>6) Cybex Preacher Curl </b>
2 work sets with 2-3 second squeezes x 10-12
1 work set of “21’s” – 7 top half, 7 full reps, 7 from bottom half
<b>7) Cable Drag Curls </b>
3 x 12
<b>8) Tricep Pushdowns w/ Prime short bar </b>
3 x 12
<b>9) Tricep “30’s”</b>
10 reps like a regular push down
10 reps like a Tricep kick back
10 reps leaning over behind the head
04/05/21 – Back
Had a hard time getting up for this workout probably do to thrashing legs yesterday but got it done.
1) SA Arsenal Pulldown (lat emphasis)
2 work sets – 2 pps x 12, 10
2) Cable Rows – neutral grip
1st work set – 240 x 16
2nd work set – 280 x 11
3) Smith Machine Bent Over Rows
2 work sets – 275 x 12, 10
4) Arsenal SA Row (lat emphasis)
2 work sets – 4 pps x 12,11
5) Rack Deadlifts
1 work set 3 pps x 13
04/04/21 – Legs
I don’t normally do quads and hams on the same day but my quads weren’t ready to be trained again on Wednesday. I’ve noticed as I get older I really have to give my quads like 10 days to fully recover. I will lessen the volume to find a sweet spot to make sure they are recovered in 7 days.
1) Seated Leg Curl – 4 sec eccentrics
1 work set – 160 x 11+ 10 partials
2nd work set – rest pause w/ 140 lbs x 14, 8, 6 + 8 partials
2) Lying Leg Curl
2 work sets to failure + 5-8 slow partials
3) SLDL – going light to make sure the hamstring is ok
2 work sets – 2 pps x 14, 12
4) Hammer Strength Horizontal Leg Press – 4 second eccentrics w/ pause
1st work set – 5 pps x 20
2nd work set – 6 pps – rest pause – 13, 5, 4 plates x 8
5) Linear Hack Squat – 4 second eccentric w/ pause
2 work sets – 4 pps x 11, 9
6) Leg Extensions
3 work sets x 15
Hey Guys 17 weeks out I got my first diet update to keep things moving! Changes below:
17 weeks out – 265.6 lbs
20 weeks out – 276 lbs
Cardio:
25 min 5 x week on bike level 10 RPM 95-100
Meal 1:
90g COR
50g banana
2 whole eggs
200g flank steak
Meals 2 and 3:
200g Jasmine Rice
250g Chicken Breast
7g Mac Nut Oil
Intra:
2 scoops Raw intra (25g cyclic dextrin)
5g creatine
10g EAA
Meal 4: (post workout)
280g Jasmine Rice
224g Sirloin Steak
100g pineapple
Meal 5:
220g Jasmine Rice
250g 99% Ground Turkey
7g Mac Nut Oil
04/02/21 – Back/Shoulders
2nd back day of the week which is rest pause based!
1) Magnum Row
1 work set – 2.5 pps – rest pause – 15,7 – 2 pps – 6
2) Prime Row (lat emphasis)
1 work set – load stretch position x 10
2nd work set – load mid range x 10
3rd work set – load concentric x 10
3) Lat Pulldown
1 myo rep set – take set to failure and then take 10 breaths and get 4 reps for as many sets as possible
220 x 12, 4, 4, 4
4) Prime Shoulder Press
2 work sets – 4 pps x 7, 3 pps x 12
5) DB Lateral Raise
1 work set – 50’s x 13
2nd work set – 50’s x 13, drop set to 35 x 8, 20 x 10
6) Lying Cable Laterals
3 work sets – 40 lbs x 15, 13, 11
7)Reverse Pec Deck
3 work sets x 12-15
03/30/21 – Chest/Arms
Decided to make tuesdays a full “beach day” with chest and arms lol.
I am now doing every tuesday with Eddie Shepard and his Nuex Machine. It helps me so much with my bad pec and both my biceps are reattached too so figured we may as well use them on those too!
1) Seated Cable Flys
2 work sets – 70 x 12
2) Prime Incline
1 set midpoint
1 set stretched position emphasis
1 set shortened position emphasis
1 drop set of all 3
3) Smith Incline
1 work set – 275 x 10
2nd work set – 225 x 16
4) Cable Crossover
3 work sets x 12
5A) Tricep Pushdown
5B) Cable Curl
3 work sets x 12
6A) OH Tricep Ext
6B) Cybex Preacher Curl
3 work sets x 12
03/29/21 – Back
Back day #1 for the week which is straight set based!
1) Cable Pullovers
2 work sets of 150 x 16,14
2) Lat Pulldown (lat emphasis) – using prime long bar and prime handles using a neutral grip and maintaining external rotation, keeping elbows in and pulling elbows down and in front of my body and really sticking it!
1 work set – 180 x 13
2nd work set – 200 x 9
3) DB Bent Over Rows – both arms at the same time .. these will be my main bent over row for the entire prep since I strained a hamstring doing barbell rows. My thought process is, using DB’s the total load is lower and the weight is not distributed completely in front of me. So should be more safe.
2 work sets – 90’s x 12, 10
4) Prime Machine Row (lat emphasis) – seat high, butt back leaning forward keeping chest glued to pad while pulling back elbows tight to side and to the hips
2 work sets – 3 plates + 40 lbs added to stretched position x 11,9
5) Cable Row – overhand exaggerated high pull with elbows high to crush rhomboids
3 work sets – 180 x 12-14
03/27/21 – Hams/Glutes/Calves
Was able to do a full hamstring workout without the Nuex Machine so I’m happy about that!
1) Single Leg Seated Leg Curl
2 work sets – 60 x 13,11
2) Prime Plate Loaded Lying Leg Curl
3 work sets – 2 plates x 14,12,12 + 5 partials
3) Hip Thrust
1st work set – 2 pps x 20
2nd work set – 3 pps x 15
4) Inverse Leg Curl
2 work sets – 5 plates x 12
