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02/26/21 – Shoulders, Triceps
1) Standing OH Barbell Press
1st work set – 225 x 8
2nd work set – 185 x 13
2) DB Lateral Raises
1 work set – drop set 60 x 16, 45 x ?, 30 x ? (sorry i didn’t count it hurt too bad)
3) Prime Shoulder Press
1st work set – 3 pps x 9
2nd work set – rest pause w/ 2.5 pps x 12, 6, 4
4) SA Cable Lateral
2 work sets @ 40 x 15
5) Reverse Pec Deck
3 work sets of 30 reps @ 80
02/25/21 – Hamstrings/Glutes
1) Seated Leg Curl – you guessed it, started with these lol
1 work set – 150 x 10 w/ pause, 10 w/out pause and then 10 partials so 30 total reps
2) Adductors
I cant remember weight but we did 3 work sets here 15 reps
3) Hip Thrust
2 work sets @ 3 pps x 20
4) Deadlifts w/ Prime Bar
2 work sets @ 3 pps x 10
5) Inverse Leg Curl
2 work sets of 15 reps
3)
2/23/21 – Back
We moved our back day from weds to tuesday and are now taking weds off per Matt J’s instructions. He wants me deadlifting on hamstring day which is on Thursdays. This way we have a day off in between.
1) SA Cable Pulldown – went back to the cable this week
1st work set – 90 x 9+3
2nd work set – 80 x 13 +4
2) T Bar Row off floor – using 25 lb plates for the 1st 4 plates so we could hinge over as far as possible and get a full contraction of the back. Using 45’s the whole way you end up standing upright and barely getting any ROM.
1st work set – 4 25’s + 3 45’s x 10
2nd work set – same x 11
3) Arsenal Chest Supported Row – kept these in per usual but used a neutral grip to bias the lats a little more than upper back
1 work set – 1 pps x 9+3
4) Cable Row – Using prime medium width handle
1st work set – 180 x 14
2nd work set – 200 x 11+5 dead stop cheat reps
5) Lat Pulldown – overhand grip with prime wide handle to emphasize upper back
3 work sets @ 160 x 12-15
“Hey Coach Matt, how do you personally log book everything? Do you write it down on your phone or?”
Hey Derek the only logging I actually do is right here. I have been training for so long and with my injury history don’t push super heavy weights anymore so I dont go by a log book anymore. I go more by how i’m feeling that day. I do not recommend this to most people though. I love the good ol fashioned log book if I was to do it. Putting pen to paper is more impactful then putting it in your phone.
02/22/21 – Chest/Biceps
Chest plus arms was too much for us, the workouts were going to long so we are now just doing biceps w/ chest and triceps with shoulders.
1) Seated Pec Fly/Press – per usual started here to get the chest nice and volumized prior to “heavy” pressing
1 work set – 80 x 11+4
2) Incline Press w/ Cadillac Bar – kept these in as we are loving them
1st work set – 2 pps x 8
2nd work set – drop set starting w/ 2 pps x 8, 1.5 pps x 5, 1 pps x 6
3) Prime Incline Press – i loaded the middle and the top portion of the movement, With my pec tear i do not load the stretched position
1st work set – 3 pps x 7
2nd work set – 2.5 pps x 10
3rd work set – 2 pps x 14
4) Dips
3 work sets to failure – 13, 11, 11
5) Incline Fly
2 work sets – 40 x 15
6) Cable Bicep Curls w/ Kaz handles –
3 work sets to failure – 12-20 range
7) Cybex Preacher Curl
2 work sets to failure w/ drop set on last set
8) Barbell Curl 21’s
2 work sets
02/21/21 – Quads
Went the hardest I have in a few weeks today on quads after my little scare in the Tru Squat. Was able to push as hard as i could today so that made me happy.
We also had a cheat meal (tacos and cookies) which is always wonderful.
1) Arsenal Leg Extension
1 work set – rest pause w/ 5 plates (18, 9, 6)
2) Hammer Strength Seated (Horizontal) Leg Press – this is probably my favorite leg press of all time. If you’ve never gotten to use it, it’s HEAVY. We had been using the Rogers Hip Press for a while and switch it out for this as we were just getting a little stale with the hip press. Same movement, different machine, different feeling.
1st work set – 4 pps x 25
2nd work set – 5 pps x 15
3) Arsenal Leg Press – normally we do a bi lateral squat variation here but thats the only thing bothering my quad at this point so we played it safe and did a drop set of death here lol
1 work set – triple drop set starting w/ 9 pps x 17, 7 pps x 7, 5 pps x 13
4) Bulgarian Split Squats – using a wedge to elevate the heel slightly to target quads more. 3 sec eccentric w/ pause
2 work sets – 100 lb db x 10,10
02/17/21 – Back
We swapped out our usual 1st exercise of SA cable lat pulldown with an incline bench for the Arsenal Pulldown machine. This machine is unilateral and when trying to emphasize the lats, single arm movements just work better. This machine also allows you to use any grip you want (overhand, underhand, neutral). When targeting lats always keep a neutral or underhand grip throughout the whole pulldown and keep the elbow closet to the body.
After speaking with Matt J we decided for me to put a bent over row variation back in. This will be 2 arm DB’s or barbell rows. I’ve just noticed my back has lost some density since not doing either of these movements and Matt agreed.
1) Arsenal SA Pulldown – keeping a neutral grip throughout
2 work sets – 2 pps x 9+3
2) Arsenal Chest Supported Row – overhand grip
1st work set – 1.5 pps x 7 +3
2nd work set – 35 lbs per side x 20
3) 2 Arm DB Bent Over Rows –
1st work set – 90’s x 12
2nd work set – 90s x 10
4) Rogers Row – neutral grip
1st work set – 4 pps x 13
2nd work set – 4 pps x 10
5) Seated Straight Arm Pulldowns –
2 x failure @ 100 lbs 12-15 reps
2/15/21 – Chest/Arms
Funnest day of the week for us as having the chest and arms pumped all at the same time is awesome!
1) Seated Cable Fly/Presses
1 work set – 80 lbs x 9+3
2) Incline Bench Press w/ neutral grip – switched out smith press to neutral grip (palms facing) as my bad pec was sort of bothered by the smith presses the week prior.
1st work set – 225 x 8 + 3
2nd work set – Rest pause – 185 x 11+3, 5, 3
3) Cybex Chest Press
1st work set – 170 x 8 +3
2nd work set – 150 x 10 +3
4) Floor Press on Smith –
1st work set – 225 x 8+2
2nd work set – rest pause – 225 x 8, 4, 135 x 10
5A) Cable Curls w/ Kaz Handles
5B) Rope Pushdowns
3 x failure (12-15 reps)
6A) Cable Preacher Curls
6B) Arsenal Dip Machine
3 x failure (12-15)
7A) Barbell Curls 21’s
7B) Lying DB Tricep Extensions
2 x failure
Sorry guys missed a week of logging but back at it!
2/14/21 – Quads – 24 Weeks Out 2021 USA Championships
Had a minor scare last week during a warm up set on the Tru Squat machine. Mildly strained the top of my VMO/Sartorius but nothing serious as I was able to train pretty hard today just had to lower the weight and really slow the tempo and use pauses on every rep.
1) Leg Extensions – 4 second eccentrics and hard squeezes with slight pause every rep
1st work set – 5 plates x 16
2nd work set – rest pause 5 plates x 16, 8, 6
2) Leg Press – 5 second eccentric, 2 second pause each rep
1st work set – 8 pps x 8
2nd work set – Rest pause 6 pps x 13, 6,5
3) Smith Squats – 4 second eccentric, 2 second pause each rep
1st work set – 225 x 11
2nd work set – 185 x 14
4)Bulgarian Split Squats
1st work set – 80 lb DB x 15
2nd work set – 100 lb DB x 12
02/04/21 – Calves, Hamstrings, Glutes
Started with calves supersetting seated calf press with seated calf raise. Back and forth for 5 sets 15-20 reps.
**All Hamstring movements are done with 4 second eccentrics**
1.) Seated Leg Curl – 4 warm up sets increasing weight every set doing 8-10 reps
1st work set – Rest pause set w/ 3 attempts @ 140 lbs – 10 + 8 partials, 6 + 5 partials, dropped weight to 130 – 6 + 10 partials
2nd work set – 150 x 8 + 3 forced reps
2.) Single Leg Kneeling Leg Curl
1 work set – 2 25’s on each side x 10 + 5 partials
3.) Lying DB Leg Curl
3 x failure (10-12) w/ 40 lb DB (laugh all you want this felt really heavy lol)
4.) RDL’s on Arsenal Platform
2 work sets at 3 pps x failure (9-11)
5.) Hip Thrusts
2 work sets @ 3 pps x 15
02/03/2021 – Back
Today we filmed for Nicks youtube channel so you’ll see this on there!
1) SA Lat Pulldown kneeling on incline bench – Went back to these as we didn’t really like the machine we used for this last week
1st work set – 80 x 9 + 3
2nd work set – 70 x 11+3
2) T Bar Rows
1st work set – 5 pps x 9
2nd work set – 4 pps x 15
3) Arsenal Chest Supported Row
1st work set – 2 25’s per side x 10 + 2
2nd work set – same
4) Rack Deads
1 work set – 405 x 6
5) Prime Handles Low Cable Row
3 work sets @ 170 x 12ish
02/01/21 – Chest/Arms
I need to bring my biceps back up after barely training them for nearly 2 years due to getting them reattached. The tendons are still so tender and I have a hard time feeling anything in both biceps now but it’s time to train them more frequently and get them back. We supersetted bi’s and tri’s.
1) Seated Cable Fly/Press – this is a hybrid fly/press i like doing first to get blood in the pecs before heavy pressing.
1st work set – 50 x 12+3
2nd work set – same
2) Incline Smith Dead Stop Press – This is the only way i feel i can press “heavy” safely
1st work set – 3 pps x 6
2nd work set – 2.5 pps x 9, 2 pps x 4, 2 pps x 3 (rest pause)
3) Slight Incline DB Press
3 work sets @ 100 x 12-14
4) Assisted Dips
3 x 12,11,9 @ 80 lbs
5A) Cable Curls w/ Kaz handles
5B) Tricep Pushdowns w/ Prime Spreader Bar
4 x 12-15
6A) Cybex Preacher curl
6B) Arsenal Dip Machine
4 x 12-15
7A) Curls – 21’s
7B) Lying DB Tricep Extension
2 x fail
Hi yes of course! my current diet is:
Meal 1:
100g COR
1 banana
60 grams protein whey isolate
32g peanut butter
Meal 2:
224g Chicken Thighs
280g Jasmine Rice
Meal 3:
224g Steak
280g Jasmine Rice
Meal 4:
same as 2
Meal 5:
224g Steak
1 box organic mac n cheese (about 130g carbs)
Meal 6:
same as 1
If there is something else I want to eat, I eat it but this is my base diet.
Quads: 1/31/2021
I had anxiety for this one today as I made up in my mind beforehand that I was going to go all out and test myself to see where I was at in my ability to take multiple sets well beyond failure. I puked my brains out after the last set of Leg Press but I came back and finished everything!
1) Rogers Hip Press –
1st work set – 9 PPS x 14 (did 13 last week so slight improvement)
2nd work set – 8 PPS x 20 (failed at 13 but Rest Paused 7 more to get 20 then threw up)
2) Safety Bar Squats – Got out of my comfort zone again here as I could count on one hand how many times I have squatted with a barbell on my back in the last 10 years. My goal today with this was to get good solid reps in failing around 10 without breaking good form and/or good tempo.
1st work set – 3 pps x 10
2nd work set – 3 pps x 9
3) Bodymasters Linear Hack Squat – This is a seated hack squat machine – ALL quads, super hard
1st Work Set – 4 PPS x 10
2nd work set – 3 PPS x 15
4) Prime Fitness Leg Extension –kept these in last as that worked well for us both last week
4 x failure 15-20 reps
1/29/21 – Chest/Shoulders
Today we filmed with Will Wittman for the 1st episode of our prep series for the Camp Jansen youtube as Nick prepares for the NY Pro on May 15 and I prepare for the USA Championships July 31.
1) Prime Incline Press –
1st work set – 3 pps x 11
2nd work set – 3 pps x 12
2) Aresenal Pec Deck –
1st work set – 170 x 12
2nd work set – 170 x 11
3) High Incline Smith Press –
1st work set – 275 x 6
2nd work set – Rest Pause 225 x 11,5,3
4) DB Lateral Raises –
1st work set – 60’s x 8+3
2nd work set – Triple drop set: 60 x 8 + 2, 40 x 8, 25 x 8
5) Lying Cable Lateral Raises
1st work set – 40 x 12
2nd work set – 40 x 11
6) Cable Pull Aparts –
4 work sets x 12-15 reps
