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03/26/21 – Back/Shoulders
2nd back day of the week – machine based rest pause everything, quick intense back pump and then onto shoulders
1) Magnum Row
1 work set – 3 pps – rest pause – 14, 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 12, 10+3
5) DB Lateral Raise
1 work set – 50’s x 17
2nd work set – 60’s x 13
3rd work set – dropset 50 x 14, 40 x 8, 25 x 10
6) Cable Pull Aparts super set w/ Rear Delt Pulldowns
3 work sets x 12-15
03/24/21 – Quads
1) Prime Leg Extension
1 work set – 5 plates x 20
2nd work set – 6 plates – rest pause – 15, 5 plates – 10, 6
2) Hammer Strength Horizontal Leg Press
1 work set – rest pause – 6 pps x 15, 6 – 4 pps x 10
3) Arsenal Hack Squat – 4 second eccentrics / 2 second pause
1 work set – 4 pps x 15
2 work sets – 5 pps x 10,8
03/22/21 – Back
Ok so i finalized my training for the rest of prep with El Captain (Matt J) and we came up with the following:
Monday- Back, Biceps
Tuesday – Chest, Triceps
Weds – Quads, Calves
Thurs – Off
Friday – Back, Shoulders
Saturday – Hams, Glutes, Calves
It’s not that my back is really lagging – I am balanced and we both want to make my back great instead of good.
1) SA Arsenal Pulldown (Lat emphasis)
2 work sets – 2 pps x 14,12
2) Prime Row (Lat emphasis)
2 work sets – 4 plates x 13,11
3) BodyMasters T Bar Row
3 work sets – 3 plates x 11, 4 plates x 7, 3 plates x 9
4) Cable Row
2 work sets
5) Dual Pulldown on Incline Bench (lat emphasis)
2 work sets
Hi Danilo, I know I am not Matt Jansen but I am Matt Burzacott lol
yes your calculations are correct .. you think that nearly 300g protein per day is low for 185 lbs person? I just want to make sure you understand we are talking about macronutrient calculations of protein, not the weight of protein portions. 300 grams per day is a lot for a 185 lb person.
03/19/21 – Shoulders/Triceps
1) Lying Cable Laterals
2 work sets @ 50 lbs x 12,11
2) Prime Seated Shoulder Press
1 work set in working in mid range – 3.5 pps x 8
1 work set in mid + shortened range x 6
1 work set in mid + lengthened range x 8
3) DB Lateral Raises
2 work sets – 50 x 12,11 + 10 partials
1 work set – top 3/4 range only 25’s x 17
4) Reverse Pec Deck
3 work sets – 120 x 15,14,14 + 15 partials
5) SA Tricep Push Down
2 work sets – 90 x 9,8
1 work set – Rest pause 90 x 7, 70x 6, 70 x 5
6) SA DB Tricep Extension
2 work sets – 40 x 12,11
7) Rope Pushdowns
2 work sets – 140 x 10,9
03/18/21 – Hamstrings/Calves
I went into today just hoping to be able to do some super super light leg curls but Eddie hooked me up to the Nuex Machine and I was able to do a full hamstring workout!! I started warming up on a single leg kneeling leg curl to test it out and it felt great. Zero pain with the machine sending currents through the area!
1) Hammer Kneeling Leg Curl
2 work sets – 40lbs x 12 (5 sec eccentrics, 2 sec holds)
2) Prime Lying Leg Curl
1 work set x 12 with emphasis in mid range (regular spread throughout movement)
1 work set x 12 with emphasis in shortened/end range (top part of squeeze)
1 work set x 12 working in lengthened/starting range (bottom of rep)
1 work set x 10/10/10 of all three ranges back to back to back
3) Rogers Hip Press – high and wide stance directing tension to glutes/hamstrings
3 work sets – 5 pps x 12 w/ drop set to 3 pps x 10 + 10 partials on last set
4) Leg Extensions
1 work set with emphasis in mid range (regular spread throughout movement)
1 work set with emphasis in shortened/end range (top part of squeeze)
1 work set working in lengthened/starting range (bottom of rep)
1 work set x 10/10/10 of all three ranges back to back to back
5) Standing Calf Raise
3 work sets – 2 pps x 15-20
6) Seated Calf Press
3 work sets – 15-20
03/16/21 – Chest/Biceps
1) Cable Flys (low to high for upper chest)
3 work sets 12-15
2) Incline Bench Press w/ Kabuki Bar – neutral grip for pec/shoulder health
2 work sets – 2 pps x 12,11
3) Prime Incline Press – 4 sec eccentric w/ pause in stretched position
1st work set – 2 pps x 11
2nd work set – rest pause 2 pps x 10,5,3
4) Flat DB Press – slow eccetrics w/ explosive concentric and hard “stick” at the top flexing pecs as hard as possible
2 work sets – 90’s x 8-10
5) Pec Deck – HARD contractions!
4 work sets – 150 x 12-15
6) SA Cable Curls w/ Kaz Handles
3 work sets 12-15
7) Cybex Preacher Curl
3 work sets 12-15
03/15/21 – Back
I am training alone now so I’m making some slight changes – I will be using the same split, however, I will be taking days off when I need instead of having set rest days. Rest is extremely important for me since I have so many things wrong with me. I’m never afraid to take rest days. Days I force myself to go to train is when i end up hurting myself. I will also be revolving my training around my Back and Hamstrings. Meaning I will train those 2 body parts whenever they are ready to be trained again.
1) Lat Emphasis Pulldown – using prime handles and neutral grip
2 work sets – 180 x 11,9
2) SA Cable Row – lat emphasis again here
2 work sets – 110 x 13,12
3) SA Arsenal Chest Supported Row – lat emphasis again here
2 work sets – 4 pps x 10,9
4) Body Masters T Bar Row – overhand grip for upper back
1 work set – 4 plates x 7
2 work sets – 3 plates x 13,11
5) Magnum Row – Upper and mid back emphasis
3 work sets – 3 pps x 10-12
Alright guys I actually took a few days off to get rested up because I started prep on Monday (3/15) and I was feeling really beat up and fatigued. I actually strained my left hamstring doing bent over barbell rows last tuesday and that usually tells me i need to take some time off. It’s nothing serious thankfully and it wont be a disturbance for the prep at all.
Here is the diet Matt set me up with to start! Basically he removed all fun foods which is the same thing I like doing for my clients.
20 weeks out – 276 lbs
Cardio:
25 min 5 x week on bike
Meal 1:
110g COR
1 banana
3 whole eggs
200g flank steak
Meals 2 and 3:
250g 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
1 English Muffin
100g pineapple
Meal 5:
280g Jasmine Rice
250g 99% Ground Turkey
7g Mac Nut Oil
Hey Derek! Thanks for posting!
Your split is great first of all, i really like it! As far as the biceps go, I would actually probably even add a little more. I would do 3 exercises on at least one of the days, if not both. Biceps can take a good beating, i wouldn’t be afraid to overtrain them when they are a weak area. You really have to beat the shit out of them for a while (give it 4 weeks and reevaluate) before you need to back off them. If you do that 4 weeks and you’ve been training biceps multiple times per week for a long time then it’s probably time to back off them for a bit and go back to once per week, 3 exercises.
Are you just doing straight sets to failure for them or any intensity techniques?
Finding proper training volume for any body part is tricky because how do you really know what you’re doing is perfect ya know? You always thing there could be a better way! I think that if you’re in an offseason scenario (Meaning you’re in a surplus) you should never lose your pump in a workout. If you pay attention to how you feel during there is always that climax of having a pump and then it fades. You want to be done before it fades completely. that’s the best way I can answer that question. Hopefully that makes sense?
03/08/21 – Chest/Biceps
I aggravated something in my left elbow doing OH presses last week so I wasn’t sure I was going to be able to do everything without restrictions today but luckily I was able to so that is great.
1) Seated Cable Fly/Press
2 works sets – 80 lbs x 12-15
2) Prime Incline Press
1st work set – 3 pps x 8
2nd work set – Rest pause 2 pps x 16, 8, 5
3) Smith Low Incline – 3-4 second eccentrics
2 work sets – 2 pps x 12, 10
4) Dips
3 work sets – bodyweight x 12, 13, 12
5) Cable Crossovers
2 work sets – 80 lbs (on prime trainer this is heavy lol) x 12
6) Cable Curls w/ Kaz handles
3 work sets – 15 reps
7) Cybex Preacher Curls
I can’t even really give you sets and reps here we just went really hard on this machine and did 21’s which turned into 28’s lol and just made it really hard.
03/07/21 – Quads
I really liked last weeks session as I feel like I found a sweet spot with volume and intensity. Recovered nicely and I want to keep progressing on the Hammer horizontal leg press and the Arsenal Hack Squat. I made big jumps this week in strength for both so i’m happy with that.
1) Prime Leg Extensions
1 work set – rest pause drop set on last attempt – 6 plates x 15, 5 plates x 10, 4 plates x 8, 3 plates x 10
2) Hammer Horizontal Leg Press
1 work set – 6 pps x 15 (PR for me)
3) Arsenal Hack Squat
2 work sets – 5 pps x 10, 8
4) Walking Lunges
60 lbs x about 40 yds
03/02/21 – Back
this one is on video for the Camp Jansen youtube – Nick Gloff joined us for this one as well!
1) Arsenal SA Pulldown
2 work sets – 2 pps x10-12
2) Barbell Rows
2 work sets – 3 pps x 10,11
3) Cable Rows
1st work set – 220 x 15
2nd work set – 250 x 13
4) One arm DB Rows
1 work set – 150 x 11
5) Straight Arm Pulldowns
3 x failure 12-15
03/01/21 – Chest/Biceps
1) Seated Cable Fly/Press
2 work sets @ 80 x 15
2) Incline Smith Press
1st work set – 225 x 17
2nd work set – 275 x 8, drop set to 225 x 7
3) Prime Incline Press
1st work set – 2.5 pps x 13
2nd work set – rest pause 2.5 pps x 12,6,3
4) Dips
3 work sets to failure – 14,12,10
5) Incline Cable flys
2 work sets @ 50 x 12-15
Biceps Triset:
Cable Curls w/ Kaz handles
Cybex Preacher
21’s
3 rounds 12-15 reps each
02/28/21 – Quads
I had to cut down the work sets and how deep past failure I was going as my old ass trying to keep up with nick was digging me into too big of a hole.
1) Leg Extensions
1st work set – 5 plates x 20
2nd work set – 5 plates rest pause – 20, 10, 7+10 partials
2) Hammer Strength Horizontal Leg Press
1 work set – 5 pps x 15
3) Arsenal Hack Squat
1 work set – 4 pps x 10 (4 second eccentric w/ pause in the hole)
4) Bulgarians
1 work set – 100 lb DB x 12 each leg
