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Boards => Journals => Topic started by: Maveric Matt on January 02, 2014, 01:57:45 PM



Title: Pain & Precision
Post by: Maveric Matt on January 02, 2014, 01:57:45 PM
Right! - New year, new journal.
I thought I would do an off season journal for a change, and try and record as much food stuffs aswel as training.
As you are probably aware of, I'm now luckily enough to be sponsored by Bulk Powders, so now I am really going to experiment with their extensive range, and also include a few new suppliments too.

A few things I have been podering that I would like to achieve -

200k deadlift (without straps - never use them for DL.  Current best was 192.5K )
A confirmed 2 x BW bench press (I know I have done 130k in the gym,but not 100% sure of my BW - Gah!)
160K for 8 reps on Hack squats (Bar Bell).

I won't be compromising any 'bodybuilding' training with any of these, so it may be a case of picking off one at a time and trying to work it into my normal routine.


Title: Re: The Phoenix Diaries
Post by: SuperSi on January 02, 2014, 02:15:18 PM
Good to see you've a new journal up, mate. :)

I hope you had a good Christmas/New Year with the family?

Nice goals you've got - awesome lifting at your bodyweight!


Title: Re: The Phoenix Diaries
Post by: Toby on January 02, 2014, 02:41:07 PM
Good to see some off season numbers, diet and chat from you. Those goals are easily in you, I think you were close to a 2xBW bench in prep time and restricted cals. You must have been 61ish and I think you did 112.5kg for a couple didn't you?


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 02, 2014, 03:06:03 PM
100% subscribed to this journal mate. Very solid numbers there and I think that you are right that you’ll probably need to focus on one lift at a time. Maybe max out on only 1 of them every couple of weeks or so.

160kg Hack is massive you lunatic!


Title: Re: The Phoenix Diaries
Post by: Badger on January 02, 2014, 03:51:11 PM
Your one strong motha Matt!

Looking forward to reading your journal mate, the thought of 160kg hacks makes me gag a little lol



Title: Re: The Phoenix Diaries
Post by: Rich mc on January 02, 2014, 04:02:18 PM
Hi matt, good to see you have started another journal bud will be reading with interest.
Good to set targets even in off session training, gives you something to keep striving towards.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 02, 2014, 09:21:21 PM
Good to see you've a new journal up, mate. :)

I hope you had a good Christmas/New Year with the family?

Nice goals you've got - awesome lifting at your bodyweight!

Cheers Si  :)  Though i'd get Crimbo out of the way before starting it.
Yeah, we had a good break, and family doing well - Hayden did his first 'self propelled' swim on Tuesday with his arm discs on.  not bad for 15 months!
Looking at those targets is giving me cold sweats now......... ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 02, 2014, 09:23:23 PM
Good to see some off season numbers, diet and chat from you. Those goals are easily in you, I think you were close to a 2xBW bench in prep time and restricted cals. You must have been 61ish and I think you did 112.5kg for a couple didn't you?

cheers mate. I'm cautious not to fall into the 'how much weight' trap, and keep it bodybuilder-y as possible, but I know you still have to push yourself.  Yeah, I guess I was when you put it like that, probably could of popped a 122.5K up I suppose. Well, maybe?!


Title: Re: The Phoenix Diaries
Post by: daddy1 on January 02, 2014, 09:24:35 PM
Looking forward to this journal mate  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 02, 2014, 09:25:32 PM
100% subscribed to this journal mate. Very solid numbers there and I think that you are right that you’ll probably need to focus on one lift at a time. Maybe max out on only 1 of them every couple of weeks or so.

160kg Hack is massive you lunatic!


Thanks mate.  Still a bit jealous of your Journal title though!
I think you are right, i'll probably have to pick them off one at a time, or do some sort of rotation type thing.

160k Hack - what was I thinking!! Actually, I think this one is probably the most likely at the moment.
time will tell!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 02, 2014, 09:26:40 PM
Your one strong motha Matt!

Looking forward to reading your journal mate, the thought of 160kg hacks makes me gag a little lol



Haha, chees, Dave.  Well your deadlifts have thrown mine into the dust!
Give it time and i'll get you Hacking too  ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 02, 2014, 09:27:23 PM
Hi matt, good to see you have started another journal bud will be reading with interest.
Good to set targets even in off session training, gives you something to keep striving towards.

Hey Rich, good to see you posting again, and definitely looking forward to seeing  you on stage too. :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 02, 2014, 09:37:45 PM
Looking forward to this journal mate  ;D


Cheers mate. :)


Well, as for the diet, this is what I have in mind..............

6am - 60g oats with Informed whey+ hand full of Blueberrys, small glass of smoothie+cap of aloe vera juice. 1g Vit C, Garlic cap, Glucosamin Sulphate, ZMA

9.45am - One wrap with half can tuna with Udo's and squirt of salad cream, with one boiled egg (whole) 5 almonds, handful of raisons, apple
12.30 - Chicken breast OR can of tuna, jacket potato OR Tilda rice sachet, Udo's and lots of veg
4pm - My home made soufflé (TM) see below........ and a banana
7.45pm - Whatever + ZMA and Vit D
10pm - 60g oats+30g Blend protein.

Matt's home made soufflé is - 4.5ish Liquid egg whites, with 30g Ultra fine Scottish oats+20g of Informed protein, mixed up and microwaved.  Damn nice if I do say so myself! (eggs are one of the few things I can cook).

On training days I'll take BCAA's pre+post WO with a chuck of Turkish delight, and HMB that I am trying out.

Will start Creatine in a few weeks me thinks


Title: Re: The Phoenix Diaries
Post by: Turpin on January 02, 2014, 09:42:08 PM
Looking forward to this journal mate  ;D


Cheers mate. :)


Well, as for the diet, this is what I have in mind..............

6am - 60g oats with Informed whey+ hand full of Blueberrys, small glass of smoothie+cap of aloe vera juice. 1g Vit C, Garlic cap, Glucosamin Sulphate, ZMA

9.45am - One wrap with half can tuna with Udo's and squirt of salad cream, with one boiled egg (whole) 5 almonds, handful of raisons, apple
12.30 - Chicken breast OR can of tuna, jacket potato OR Tilda rice sachet, Udo's and lots of veg
4pm - My home made soufflé (TM) see below........ and a banana
7.45pm - Whatever
10pm - 60g oats+30g Blend protein.

Matt's home made soufflé is - 4.5ish Liquid egg whites, with 30g Ultra fine Scottish oats+20g of Informed protein, mixed up and microwaved.  Damn nice if I do say so myself! (eggs are one of the few things I can cook).

On training days I'll take BCAA's pre+post WO with a chuck of Turkish delight, and HMB that I am trying out.

Will start Creatine in a few weeks me thinks

  Wow ! .... Id be a good 20lbs heavier eating that Matt .     Look forward to following your progress ;)

  T.


Title: Re: The Phoenix Diaries
Post by: Toby on January 02, 2014, 09:46:20 PM
What is an example of "whatever"?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 02, 2014, 09:50:05 PM
Thanks Turpin, just trying to feed the fire  ;D


"Whatever" -  tonight was.............
Dry fried savoy cabbage, peas, carrots and beans, 3 Quorn sausages and 3 large-ish boiled potatoes+ French mustard.
Not bad really.


Title: Re: The Phoenix Diaries
Post by: Nic on January 02, 2014, 10:18:43 PM
Lol that microwaving something qualifies as something you can "cook" ;)

Nice targets you madman

Hey and well done littlie on the swimming!


Sent from my iPad using Tapatalk (http://tapatalk.com/m?id=1)


Title: Re: The Phoenix Diaries
Post by: felix on January 03, 2014, 12:08:27 AM
I look forward to following your new journal Matt very strong lifting.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 03, 2014, 10:51:08 AM
Lol that microwaving something qualifies as something you can "cook" ;)

Nice targets you madman

Hey and well done littlie on the swimming!


Sent from my iPad using Tapatalk (http://tapatalk.com/m?id=1)

Haha! - Ok, Ok, OK - Nic did help with the recipe and cooking process  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 03, 2014, 10:56:35 AM
I look forward to following your new journal Matt very strong lifting.

Thanks Felix  :)

Well tonight will be Back, Hams and Biceps  8)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 03, 2014, 08:45:47 PM
congrats to Hayden mate, getting your sporty genes.

Your benching is very impressive 80kg seems like the world to me at the moment.

Will follow along, your journey to see how the champion of the world does things ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 03, 2014, 09:33:23 PM
Haha, thanks mate. Let's hope he enjoys the iron like we do  :). I promise I don't do anything too different to what yo do though.

Not a bad session tonight, think ill keep this routine for another week, then modify it a bit.

Lat pull down 3 x 8 reps to the front
Deadlift - will do reps 6,4,1,20 for a while me thinks and see if I can get that 200k. - tonight was building up with various weights to - 140x7 , 160x5, 172.5x2 (still taking it easy to find the right weights hence the extra reps) then 100 x 20. This last set really gets the Hams going.

Ham curls 3x10
DB concentration curls 35 x 8,40 x 8, 35 x 8, 35 x 6
Reverse curls 30k x 10 x 3 sets.
That was it.

Deads took a while for some reason, but rest went by ok. Gym was busy, so a bit of a chat too, done in 60 mins.
Home for PWO informed whey, BCAA, turkish delight

I'm also currently trying the instant bcaa tropical fruits whilst training instead of water and isotonic drink (sip both alternately) for a change to see how I feel.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 03, 2014, 09:42:08 PM
Mini Shredder ;D

I find the simpler the plan the better really. Just basic and heavy. Like you do.

I think you will like the BCAA during the workout. I find they really help with not feeling so sore and make a nice change from water


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 04, 2014, 08:11:09 PM
Mini Shredder ;D

I find the simpler the plan the better really. Just basic and heavy. Like you do.

I think you will like the BCAA during the workout. I find they really help with not feeling so sore and make a nice change from water

He even has the T shirt  ;D

Yes mate, I have really got into BCAA's the last couple of years, and I put some of my progress down to them. As you say, makes a change to water, as I have to alternate my water to the isotonic drink as I find them too strong on its own.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 05, 2014, 12:25:24 PM
I'm sure Bulkpowders do an intra workout drink which might cover your bases for your bcaa and isotonic needs.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 06, 2014, 01:50:31 PM
I currently use the BP Instant BCAA's - mixed berries, which I like, as the taste isn't too strong.  The main reason for the Isotonic drinks were to give a bit of taste, as water alone leaves a 'dry' taste in my mouth when I'm panting hard!

Tonight is Quads, Shoulders and Calfs in the Rocky 3 themed gym - I'm sure the rain leaks are getting worse.....


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 06, 2014, 04:48:24 PM
DB concentration curls 35 x 8,40 x 8, 35 x 8, 35 x 6
Bicep?
Please tell me these are not in KG!?


Title: Re: The Phoenix Diaries
Post by: Badger on January 06, 2014, 04:53:55 PM

Tonight is Quads, Shoulders and Calfs in the Rocky 3 themed gym - I'm sure the rain leaks are getting worse.....

Reporter: Clubber whats your prediction for the fight?
Clubber Lang: my prediction.....pain  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 06, 2014, 10:03:23 PM
DB concentration curls 35 x 8,40 x 8, 35 x 8, 35 x 6
Bicep?
Please tell me these are not in KG!?

Haha, LBs unfortunately! KG would be impressive!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 06, 2014, 10:05:19 PM

Tonight is Quads, Shoulders and Calfs in the Rocky 3 themed gym - I'm sure the rain leaks are getting worse.....

Reporter: Clubber whats your prediction for the fight?
Clubber Lang: my prediction.....pain  8)

"Don't give this Sucka no statue! - Give him Gutts!!"  ;D 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 06, 2014, 10:14:23 PM
Well, tonights session was a bit Hit and Miss really. Still can't get into my groove squatting  >:(
Weird, as it used to be my exhibition movement. Everything feels heavy and uncomfortable, and seems my lower back is lifting the weights at the bottom up. The old guard tried to help, suggested a few things, but back and legs were too pumped to take it all in and try out. Seriously ate into my gym time too.  
115k x 10, 125 x 8, 135 x 6, 145 x 4. Poo. Then 100K X10, 100K X 10
Leg ext 110lb x 12,12,10
Calf raise 2 x 21's
Machine shoulder press 10,10, 8, 6
Rear pec dec rev flye 3 x 12 reps

Out of time

*Edit - forgot to add the drop sets on squats  :-X


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 08, 2014, 10:24:46 AM
Squats can feel very heavy if you haven't lifted big weights for a while and it seems to be the hips and lower back that suffer the most.
After moving big weights on the hacks you half expect the squat the be easy. I found that keeping my head in a neutral position and looking slightly down (or about a few feet in front) puts my back in a stronger position and helps with depth, it kind of gives the feeling that my back is angled forward a little and I'm not sitting bolt upright. If my chin is up the weight seems to be up my lower back, so keeping it down a little can help.

Not sure if that makes sense, but basically on returning to squats after a break it can be all too easy to over complicate the form and squat in an upright position. I think that squatting in a more natural pattern seems to help.

Anyway, your strength is still off the scale even if you’re not in the groove yet.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 08, 2014, 10:50:22 AM
Squats can feel very heavy if you haven't lifted big weights for a while and it seems to be the hips and lower back that suffer the most.
After moving big weights on the hacks you half expect the squat the be easy. I found that keeping my head in a neutral position and looking slightly down (or about a few feet in front) puts my back in a stronger position and helps with depth, it kind of gives the feeling that my back is angled forward a little and I'm not sitting bolt upright. If my chin is up the weight seems to be up my lower back, so keeping it down a little can help.

Not sure if that makes sense, but basically on returning to squats after a break it can be all too easy to over complicate the form and squat in an upright position. I think that squatting in a more natural pattern seems to help.

Anyway, your strength is still off the scale even if you’re not in the groove yet.



Cheers mate, i'l bear that in mind.  Like you say, i'm probably over compensating for something.  Didn't really help that the Old guard tried to help and me trying different leg, feet, grip positions whilst already fatigued. I've just noticed I didn't recored the drop sets.

Either way - Today, my legs are 'Effin killing me!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 08, 2014, 08:34:29 PM
squat are a real confidence move. once sky high your just in the grove but if your out of the grove then they feel awkward  and like your back is taking over


Title: Re: The Phoenix Diaries
Post by: Rich mc on January 08, 2014, 09:07:45 PM
 Like Keith says mate still very good weight to be squatting bud.
As you no mate strength sometimes comes and goes in waves so wouldn't let it bother you to much just keep plugging away and you'll soon be back to where you where and more besides.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 09, 2014, 01:46:38 PM
squat are a real confidence move. once sky high your just in the grove but if your out of the grove then they feel awkward  and like your back is taking over

Yeah, know what you mean mate.
I may try pre-exhausting them on the leg extension first next week and see how that goes.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 09, 2014, 01:52:58 PM
Like Keith says mate still very good weight to be squatting bud.
As you no mate strength sometimes comes and goes in waves so wouldn't let it bother you to much just keep plugging away and you'll soon be back to where you where and more besides.

Cheers mate.  It's not the weight so much as they don't 'feel' right.
Will keep at it.

Last nights session ended up just being more of a maintenence session with the Chest and Tris, due to having a headache all afternoon that carried on at the gym.

Small incline DB press - 70lb x 10, 75 x 10, 80 x 8, 80 x 6, 70 x 8
Slight decline chest press machine 10,10,10

Flyes 40lb x10,10 (headache said NO!)
Rope OH tri press 60k x 10,10,10
DB kick backs 20lb x 10, 25 x 10,25 x 10

Hanging abb crunches 16,16

200 skips cos I felt like it.

Think i'll start the bumper big bag of Creatine at home on monday


Title: Re: The Phoenix Diaries
Post by: csaunders on January 09, 2014, 05:50:56 PM
Happy new year Matt.

I've returned to my posting on the forum so it's good to see your tracking your offseason progress.

Any competitive plans this season? Apart from being my personal cheer leader at the south west of course ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 13, 2014, 01:57:44 PM
Happy new year Matt.

I've returned to my posting on the forum so it's good to see your tracking your offseason progress.

Any competitive plans this season? Apart from being my personal cheer leader at the south west of course ;)

Hi mate - glad to see you back  :)
Well, my job at the SW this year is plenty enough for a while! ;)
No other plans of yet, just a year off to try and improve things a bit really.





Friday - Back, Hams and Bi's -
Had a bit of extra time on friday (!) so decided to join in with the old guard Deadlifting first for a change.
I still did my 6,4,1,20 reps, but as it was the 3 of us, the rest gapswere a lot longer (they are no spring chickens you know ;)).  Weights are up a bit, extra rest between sets, natural progression and improved form all contributed.  It used to really fry my lower back, until we identified that I wasn't fully erecting my spine, although my shoulders were still fully back, so glad that sorted.
150 x 6, 165 x 4, 177.5 x 1, 185 x 1, 100 x 20.
Then usual lat pd, db con curls, rev curls, ez curls to finish.


Bit of a crappy weekend  -spent sat doing some sorting out, then thought Id check the drains (after all the heavy rain) - couldn't get the one in brick driveway up no matter how hard I tugged (*several times) , raked the corners out - tried again - nope - repeat several times - nope.
After about 1.5 hours got it open - clean as a whistle!! Gah! Oh well, better to be safe.

Then on sunday, my car dor ajar light came on (permanently) so spent about 3 hours out in the clod trying to fix that - nope! Gah!!

Still, back to work now.....


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 13, 2014, 03:25:40 PM
185kg on the deadlifts and you can't even pick up a little drain  ::)  ;D

It's amazing how quickly the time goes when doing the DIY stuff and how tiring it can be. Then when you get back indoors the wife hands you the baby!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 14, 2014, 10:57:04 AM
185kg on the deadlifts and you can't even pick up a little drain  ::)  ;D

It's amazing how quickly the time goes when doing the DIY stuff and how tiring it can be. Then when you get back indoors the wife hands you the baby!

I know! not as if I could ask for help! ;D

Know what you mean about the baby handover too! My face said 'stay away'! when I came back into the house.

Not a bad session in the end last night.  Pre exhausted my legs on the extensions first for a change -
Leg ext 12,12,12,12Squat 100k 10,10,110 x 10
REAR facing shoulder mc press 10,8,8,4 (!)
Front facing 6,4 (!)
lateral raise 25lb x 10,10,20 x 10
Rear pec dec 12,12,12
Calf raise 21's x 2
Hanging crunches 16 x 2


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 14, 2014, 01:45:14 PM
Yesterdays foods - my souffle at 4pm+banana, 7.45pm salmon, roasted veg in coconut oil (carrots, parsnips, brussles) and roasted new potatos.  10pm, 50g oats scoop BP blend and a handfull of cheerios! Not bad!!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 15, 2014, 01:49:28 PM
I often crave Cheerios, but Wholegrain doesn't agree with me and my wife feels the pain  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 16, 2014, 01:51:00 PM
Decided to change a few exercises this week, not as many as I would like, but will keeps the core ones the same whilst I maintain the Deadlifting on Fridays.
Last night was ok in the end -
Incline DB press 65lb x 10, 75 x 10, 85 x 6, 85 x 6.  All reps of corse very slow and max depth
Machine chest press (Slight decline to it) 10reps, move seat up to next notch and do 10 reps, repeat x3 so its 40 reps per set.  Then go again for the 2nd set in reverse for another 40 reps total.
DB pullover (max stretch) 75lb x 10, x 10, 85lb x 10
Tricep push downs 3 x 10
DB tricep extension 20lb x 9 - 2 sets
Close grip bench (on chest press machine again) 2 x 10 reps
Sipping mixed berry instant bcaa during triaining.

Home for Informed whey shake, BCAA Turkish delight.

Had Meatloaf, boiled spuds,veg for 12.30pm
Cottage cheese, whey and sprinkle of Granola at 4pm
Cod, boiled spuds, veg 7.45pm Vit c and vit D
Oats and blend 10pm


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 21, 2014, 11:02:22 AM
Friday 17th Jan
Didn't feel too great, plus, had (still have!) car troubles, so wasn't in the best of moods either, so session was a bit crappy as my head wasn't in it.
Lat pull down (couple reps short)8,7,7,6
Deads 155 x 6, 170 x 4 (as planned) 190 x fail (crap, head not in it) didn't do the drop set of 20 reps either

Biceps - Knee curls 30k x 10, 37.5 x 10,10,10 these were good
Standing hammer curls, 35lb x 8, 40 x 8
Home




Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 21, 2014, 11:09:07 AM
Monday 20/1/14

Legs + shoulders

Had a good session last night, did squats with a couple of the guys there, Robbie and Ant (Trained with Ant before, good spotter, and good squatter!).  Enjoyed this, but the downside was it took longer, so ran out of time to do calfs.
Squats 60 x 8, 100 x 8, 120 x 8, 140 x 8(!), 140 x 8 (!)
Narrow stance (very narrow) 100k x 8, x 8
YES!! Finally found my old fashioned form again, that brought confidence too. The 140 just kept going up, rep after rep!? Very pleased with that.
Form was simple really, I did have my belt one notch looser, but basically holding the bar lightly (barely at all) and letting it sit on my traps instead.  i think before iwas gripping it too tightly, which tipped my elbows up and back, rounding my back off too.

Rear facing machine press, 10,10,10
rear pec dec 12,12,12
Lateral raise 25lb x 10,10,10

Out of time.

I'll mirror the food intake next time to see if that was the reason  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 21, 2014, 01:51:24 PM
Yestedays food -
6am - 60g oats, Informed whey, bluberrys.  Smoothie and aloe juice + Creatine. Glucsamine, cod liver oil, garlic, zinc
7am green tea
9.45 - wrap+1/2 can tuna+salad cream+Udo's,  Boiled egg.  Raisens, almonds, 1 roses choc, apple
11am green tea
12.30 Can tuna, packet Unlce bens tomato+heb rice, veg
2.15 - Mug of peanut flavour hot drink (Quite sweet, about 100 cals)
4pm  -cottage cheese (250-300g ish)+whey+granola, banana
5.30 - BCAA - train
6.30 - BCAA, PWO Informed whey, turkish delight.
8pm - home made Spag Bol including garlic bread!
10pm 50g oats+protein blend.
Had a shower after evening meal, then weighed myself on Claires bathroom scales, 66.3Kg.

Will try this same combo next monday again to se what happens.
Could of been the Chinese takeaway we had saturday night though.  YumYum!


Title: Re: The Phoenix Diaries
Post by: Toby on January 21, 2014, 02:26:44 PM
One roses chocolate? I hope you mean one box! Off season now eat  ;)


Title: Re: The Phoenix Diaries
Post by: ben-howard on January 21, 2014, 06:15:45 PM
looks a solid legs session there! and the diet looks nice too! do you use bulkpowders instant BCAA? which flavour do you reccomend? ill be using it during my prep later this year


Title: Re: The Phoenix Diaries
Post by: SuperSi on January 21, 2014, 06:37:41 PM
Excellent squatting, Matt! It's always a bonus to find the groove!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 21, 2014, 08:26:07 PM
One roses chocolate? I hope you mean one box! Off season now eat  ;)

As you can tell, my Christmas chocs last waaay into the year!  ;) :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 21, 2014, 08:29:21 PM
looks a solid legs session there! and the diet looks nice too! do you use bulkpowders instant BCAA? which flavour do you reccomend? ill be using it during my prep later this year

Yes mate, I use that during workout.  I'm currently using the mixed berries, and its nice and refreshing.  When it runs out, I'm going to try the Intra workout stuff and see how they compare.
I'm also using some tablet BCAA's that I've still got.  Not sure if it's a bit OTT, but I never take the RDA of these, so it probably evens itself out.
Enjoyed the squatting, but my glutes are slowly seizing up... :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 21, 2014, 08:31:04 PM
Excellent squatting, Matt! It's always a bonus to find the groove!

Thanks mate :)  TBH I was getting seriously depressed before when they just weren't going right. You know the feeling, heavy and uncomfortable  :'(
I just hope I haven't cursed myself for next week!


Title: Re: The Phoenix Diaries
Post by: ben-howard on January 21, 2014, 09:39:02 PM
thanks for that mate, ill try some soon!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 21, 2014, 10:05:31 PM
nice work on the squat mate. Do you go for a wide grip or a narrower grip on squats?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 22, 2014, 10:51:23 AM
nice work on the squat mate. Do you go for a wide grip or a narrower grip on squats?

somewhere inbetween mate really.  About a hands width wider than shoulders? Normally, I think my little finger is on the knurl gap on the Ol bar


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 22, 2014, 11:09:51 AM
Solid squats there Shredder (or is semi-shredder at nearly 67kg)?  :P

How do you think 140kg on the squat compares to Hacks?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 22, 2014, 09:09:39 PM
Solid squats there Shredder (or is semi-shredder at nearly 67kg)?  :P

How do you think 140kg on the squat compares to Hacks?


I find hacks easier than squats, as I used to do 10,10,8 with 140 on them. Conventional squats are more on the glutes and hips if going to full depth. Both hurt!  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 23, 2014, 02:00:06 PM
Just finished my first blog for my sponsor, Bulk Powders if anyone would like to read.

http://www.bulkpowders.co.uk/blog

Let me know what you think.  :)


Title: Re: The Phoenix Diaries
Post by: Rich mc on January 23, 2014, 02:30:57 PM
Good read mate.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 23, 2014, 02:44:59 PM
nice work Matt


Title: Re: The Phoenix Diaries
Post by: ben-howard on January 23, 2014, 03:52:19 PM
great post matt  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 24, 2014, 10:05:33 PM
nice work Matt
great post matt  :)
Good read mate.

Thanks guys  :)

Right, as seems the norm lately for most of us, been mega busy the last few days, but training this week has been great.  Strength is back 100%, possibly due to being back on Creatine for about a week or so.

Wednesday
Chest + Triceps

Slight incline DB press - 65lb x 10, 75 x 8, 85 x 7, 85 x 7.  Pleased with that, both 85lb sets were 1 rep up on last week. All reps mega deep as usual.
Machine press (decline angle set up) did the usual bottom seat setting x 10 reps, up a notch - 10 reps, did this 4 times, then the second set was the same in reverse - Mega pump!
DB pullovers 65lb x 10, 75 x 10, x 10, 85 x 8
Tricep cable push downs with reverse grip x12,x12,x12 then normal grip x 10, x 10
Single DB tri press 25lb x 10, x 10 Tris were fried after that!
Then cable crunches for Abbs, 60k x 25, x 20


Friday 24/1/14
Back Bi's and Hams

Was meant to do Lat PD, but someone has broken the rope! so that was the end of that, so did Deads first.
Dead lift - Plenty of warm ups then - 160 x 6, 172.5 x 4, 187.5 x 1, 100 x 20
DB rows, 85lb x 10,x10,x10
Knee curls 40k x 10 x10 x10
Ham curls - 30k x 10, x 8, 25 x 8, 25 x 6
Standing hammer curls 35lb x 8, x 8 , 40 x 6


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 28, 2014, 10:53:23 AM
Well, yesterday, I ate similar to last monday to see how my squatting went -

60x10,100x10,120x8 - warm ups
140 x 8, 145 x 7 (could and should of done 8 here, but was too busy thinking of my next set....)
155 x 3 - felt nice and solid, but back was starting to fatigue a bit
100 x 10 Very narrow stance - 4" ish
100 x 10 Very wide stance

Leg ext 10,10,10
Lateral raise 25lb x 10,10,10
Calf raise 21's x 2 sets
Rear pec dec 10,10
Ran out of time again.  Partly due to the extra sets on the squats and traffic.
So I'm running out of time to fully hit delts due to the squats, but as they are going well atm, I may stick with them for a month or so.
Pleased form is BACK!! 8)


Title: Re: The Phoenix Diaries
Post by: Toby on January 28, 2014, 10:37:15 PM
Stunning squats mate, really outstanding and really back in the groove. Not bad, not bad at all for a little un  ;)

What depth are we going? Bottom safeties in for some tap down or a bit below?


Title: Re: The Phoenix Diaries
Post by: Rich mc on January 28, 2014, 11:29:09 PM
155kg for 3 :o strong as hell


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 29, 2014, 08:16:25 AM
strong and consistent squats. Consistency is the key


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 29, 2014, 10:57:45 AM
Stunning squats mate, really outstanding and really back in the groove. Not bad, not bad at all for a little un  ;)

What depth are we going? Bottom safeties in for some tap down or a bit below?

Even Bantam size  ;)
Just below paralell mate, I did catch the stand on one side a couple of times by accident, but no tap down reps

Feels nice to be back in the groove.  Confidence is the key with squats


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 29, 2014, 01:42:56 PM
155kg for 3 :o strong as hell

Thanks mate.  This set was to just see where my strength is with them at the moment.  I contemplated borrowing someones knee wraps and trying a couple singles, but then didn't really see the point.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 29, 2014, 01:43:24 PM
strong and consistent squats. Consistency is the key

Thanks bud, haha - you could be right there  ;)


Title: Re: The Phoenix Diaries
Post by: csaunders on January 29, 2014, 05:41:44 PM
Boom squatting king!


Title: Re: The Phoenix Diaries
Post by: thebull on January 30, 2014, 02:00:45 PM
That really is a champion lower body sesh when you consider your weight matt! inspiring stuff as has been your condition of the last few years. I didnt make it to last years brits but 2012 you were near perfect as bantams.

Year off this year or back for the threepeat?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 31, 2014, 10:53:56 AM
Boom squatting king!

More like a (little) Prince  ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 31, 2014, 10:56:19 AM
That really is a champion lower body sesh when you consider your weight matt! inspiring stuff as has been your condition of the last few years. I didnt make it to last years brits but 2012 you were near perfect as bantams.

Year off this year or back for the threepeat?

Hey B.  Thank you mate, shame not to have you there last year.
My plan at the moment is to keep hammering my weak parts (quads mainly) and try and get some good lifts going again.  Threepeat? That would be nice  ;) Probably not this year (said that last year) as the pressure of the 'worlds is off me a bit now.


Title: Re: The Phoenix Diaries
Post by: Toby on January 31, 2014, 11:00:22 AM
Well you are going to be at the venue and backstage anyway, what the hell, give it a go, I am sure there will be new challengers to the crown this year that will relish the chance to take out the old king  ;)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 31, 2014, 05:12:11 PM
I must admit if I could just do the finals and give it my all then I probably would most years. No qualifier to worry about and holding condition. Just one diet to look your best


Title: Re: The Phoenix Diaries
Post by: thebull on January 31, 2014, 05:24:11 PM
Always the difficulty and certainly an art looking great at a qualifier and better at a final.
Ukdfba then galts?

I know you don't get much out of shape Matt so a snap decision to compete will not be a prob!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 31, 2014, 05:44:59 PM
Pete I agree there is an art of looking good at a qualifer and better at a final. My general mode is to look decent at the qualifier and then look shit at the finals lol

Being more of a chunky money and not being able to hold condition all year. Plan is NPA SE, UKDFBA and then whatever comes after.

Seeing Matt last year after Christmas, he looked better after Chrsitmas than I do on stage


Title: Re: The Phoenix Diaries
Post by: Toby on January 31, 2014, 06:24:44 PM
Pete I agree there is an art of looking good at a qualifer and better at a final. My general mode is to look decent at the qualifier and then look shit at the finals lol

Being more of a chunky money and not being able to hold condition all year. Plan is NPA SE, UKDFBA and then whatever comes after.

Seeing Matt last year after Christmas, he looked better after Chrsitmas than I do on stage

I went and saw him two weeks before my show, when I was nearly in my best ever condition and he was not prepping. I am sure you recall me messaging that I was out of the show and looked crap! Never ever take your top off near a World Champion  :'(


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 31, 2014, 08:43:31 PM
I remember it well mate.  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 01, 2014, 10:31:10 AM
Well you are going to be at the venue and backstage anyway, what the hell, give it a go, I am sure there will be new challengers to the crown this year that will relish the chance to take out the old king  ;)

Can't believe I'm being bullied on my own journal  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 01, 2014, 10:34:30 AM
Always the difficulty and certainly an art looking great at a qualifier and better at a final.
Ukdfba then galts?

I know you don't get much out of shape Matt so a snap decision to compete will not be a prob!

In a way, that's kinda what I did last year.  Well, after speaking to Rob Feesey at the NPA SW show is where the seed was planted.

It's a bit of a double edge sword though, going straight to the finals, as another year apart, you don't get the 'warm up' diet of a qualifier, so it's a bit more tricky to hit the bullseye, as the body is always changing.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 01, 2014, 10:39:37 AM
Strengh is still going well at the gym, with my deadlift target (see page 1) still in my mind. Wether I can actually do it is another matter (200k no straps)

Deads - lots of warm ups to - 162.5 x 6, 175 x 4, 190 x 1, 100 x 20
Time to bump the 20 rep weight up, as it seems fairly comfortable now.
Lat pull downs x 8 x 8
Knee curls (OL bar) 40k x 10, 45 x 10, x 10
DB rows 75 x 10, 85 x 10, x 10
standing hammer curls DB 35x8,40x8

FIN

Forgot to do Ham curls! oops! Still pleased with the deadlift increments, so will keep at it with the 2.5k steps


Title: Re: The Phoenix Diaries
Post by: Toby on February 01, 2014, 10:40:41 AM
Miami……….. ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 04, 2014, 10:51:22 AM
Wasn't feeling 100% yesterday, felt a git giddy a couple of times, and developed a mild headache from about 3pm.
Decided to still train and see what happened.
Started on the Squat rack. Stretching - 60kx10,100x10 (headsche got worse/feeling rough) 120 x 8 (same)
140 x 8 (bit worse again) 145 x 8. So one rep up on last week, that I should of got really, then felt crap.
Tried a few sets on leg extensions and that pretty much finished me off.
Drove home feeling rough, got in and Claire said I looked white as a maggot, I agreed, and had to lye down for 20 mins.
see how today goes. Got tomorrow and thurs of work, so may rest all day tomorrow and miss that session - maybe.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 10, 2014, 01:54:43 PM
Haven't updated for a few days......
Still feeling a bit 'headache-y' and a bit stiff, so booked a sports massage up with my guy to ease the neck and lower back, as i have'nt been for a while. 
Trained Wednesday for a bit of chest/tri + shoulders as I was feeling a bit better that day.
Usual chest + tri routine but also did some machine shoulder press, lateral raise, then some single arm lateral raise with a 20lb DB. Really enjoyed these, and seemed to take tension off the neck area like the standard 2 DB laterals do, so may do these too.
I have'nt had a break from the gym for a while, and ironically, my weights have been up week on week, so I think my body's telling me to ease off, so didn't train friday (went for a walk instead).
Will do a bit tonight, and probably thursady.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 10, 2014, 06:32:07 PM
Hey mate, sometimes a complete break is better, give both your body and mind a break. I made the mistake of doing a few lighter sessions and they just made things worse. Hope the headaches ease off as they are so draining.


Title: Re: The Phoenix Diaries
Post by: Toby on February 10, 2014, 07:23:19 PM
As Keith said, a complete break is sometimes needed and with no immediate and pressing targets I would look at a week off mate. Just sit back and relax for a week and let everything recharge. Will do you the world of good in the long term.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 10, 2014, 08:24:02 PM
got to agree, complete break and chill


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 11, 2014, 01:54:18 PM
Thanks gents, and you are probably right.  I have a habbit of keeping my head down and plugging away, not noticing how long I have been doing it! I'm going to train twice this week only, massage tomorrow, a long weekend (not working sat am) and see from there.  I'm focused on my deadlift target atm, so last night I went to the gym and changed the days around -

Felt ok at the gym actually, no headache then so did -

Deadlift.
Same 6,4,1,20 pattern, all up 2.5k per week.
165k x 6, 177.5 x 4, 192.5 x 1, 105k x 20 (up 5kg) all went up well.

Ham curls.
30k x 8,25 x 8, x 8, Single leg - 15k x8,x8


Lat pull down.
x8, x8
45 degree pull downs,
x8, x8
Standing DB curls 35 x8, x8
FIN


Title: Re: The Phoenix Diaries
Post by: Rich mc on February 11, 2014, 02:41:14 PM
Some good lifts there mate.
Hopefully couple of days rest will do you world of good.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 11, 2014, 02:45:23 PM
Currently thinking of what questions to ask the champs......?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 11, 2014, 10:10:02 PM
Some good lifts there mate.
Hopefully couple of days rest will do you world of good.

Cheers mate. Yeah, busy bee is me.
You will be too soon  ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 11, 2014, 10:10:57 PM
Currently thinking of what questions to ask the champs......?

Nothing ending in 'Bro ok!


Title: Re: The Phoenix Diaries
Post by: Toby on February 11, 2014, 10:12:09 PM
Do I get a free seminar in the car? Shall I bring someone to take notes while I drive?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 12, 2014, 01:50:33 PM
Do I get a free seminar in the car? Shall I bring someone to take notes while I drive?

Looking back on all the trips we have been on, you know my routines better than I do!  ;)


Got my massage tonight at 6.15 so that should be good.  Hams are DOMS'd after mondays session, the left one the most, so must bee from the single leg ham curls I did.
Training tomorrow, instead of friday (Chest + shoulders I expect), nice home cooked meal planned for friday  :D


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 12, 2014, 07:18:39 PM
Do you monitor out of comp calories? What's a typical day's food intake now?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 13, 2014, 01:59:11 PM
Typically this -

6am - 60g oats with Informed whey+ hand full of Blueberrys, small glass of smoothie+Creatine+cap of aloe vera juice. 1g Vit C, Garlic cap, Glucosamin Sulphate, ZMA

9.45am - One wrap with half can tuna with Udo's and squirt of salad cream, with one boiled egg (whole) 5 almonds, handful of raisons, apple
12.30 - Chicken breast  jacket potato, Udo's and lots of veg
4pm - 4.5 egg whites (liquid) +30g oats+20g whey all microwaved and a banana
7.45pm - Evening meal of whatever Claire makes + ZMA and Vit D
10pm - 50g oats+30g Blend protein.


Evening meal is always a bit random, last night it was a takeaway as I had my massage, and Claire was busy doing my 'Hayden bath and bed' duties, so got that on the way home.
If I do have something crappy like that, I'll just substitute something the following day that I would have that I know is less cals, today for instance, no wrap and tuna, just the egg at 9.45


So basically, I don't monitor cals, but move things around to this and that.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 13, 2014, 03:15:36 PM
That looks like a solid daily routine with a fair whack of protein. Got to be over 2 grams per kilo of bodyweight?


Title: Re: The Phoenix Diaries
Post by: Toby on February 13, 2014, 05:49:23 PM
That looks like a solid daily routine with a fair whack of protein. Got to be over 2 grams per kilo of bodyweight?

You could be right as it looks about 90g  ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 13, 2014, 09:11:32 PM
That looks like a solid daily routine with a fair whack of protein. Got to be over 2 grams per kilo of bodyweight?

I can't remember the breakdown, but fairly high, bit under 2 I think. Must get round to working it out again!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 13, 2014, 09:12:57 PM
That looks like a solid daily routine with a fair whack of protein. Got to be over 2 grams per kilo of bodyweight?

You could be right as it looks about 90g  ;)


That was just in the fish ant chips!! ;D


Title: Re: The Phoenix Diaries
Post by: ben-howard on February 13, 2014, 09:30:21 PM
looks like a diet fit for a champ!  ;)

fish and chips eye! mayeb thats where im going wrong!  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 17, 2014, 01:58:40 PM

fish and chips eye! mayeb thats where im going wrong!  :D

 I did feel like Sh1t afterwards mind!  :D

Right, had friday off the gym, and feeling a bit better, more recovered.
Looking forward to hitting the gym again too, squats tonight! I think part of my feeling run down was the bloody roadworks (Sheduled till June?? ??? :-\) knocks 20 mins off my gym time (Barnstaple is home to the traffic jam anyway), but one of the guys at the gym advised a new route that he uses during the chaos (that would normally be longer), so will give that a go later.  I like to have a plan! - then stick to it!
Had an intense 4 hour DIY Cardio session yesrterday, good to get things done.  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 18, 2014, 01:55:06 PM
Had a really good session last night.  Got there with plenty of time to spare, thanks to the new tempory route, so that felt a bit of a luxury, meaning I could do a bit more, rest a little more, and speak to people a bit too!  I think the mental traffic was causing me to feel a bit rushed and run down  :-\
Anyway -

Squats - 120 x 8, 140 x 8, 145 x 8.  Really pleased with this last set.  Had Ron spot me for it as I haven't squatted in 2 weeks.  Rep 3 or 4 was a bit dodgy and really put me off, but really dug in and got to the target of 8.  Very out of breath, and could really feel my core working too.  Happy  :)  Funny how things slow down in your mind, as I was away thinking of a excerpt from Bob Paris' book (Gorilla suit) how he said to his partner "watch this" and dug out a mega set.  Before I knew it, I had done 8!
Then 100k x 8, 100 x 8 done as a sissy squat to finish off my quads!

Machine shoulder press - x 10, x 8, x8 x 8 (going up in weight)
Leg extensions 12,12,12,12 The last set I really concentrated on the explosive upward stroke, then pause, slow on the return - owch!
Lateral raise 25lb x 10,10,10
Single db raise lateral) 15lb x 10, 20lb x 10
Calf raise 2 x 21's
Cable crunches for abbs 25 rep, 25 reps
Done!
 8)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 18, 2014, 02:51:31 PM
Sounds like the mojo is back Shredder!
Solid squats, its amazing how hard heavy squats are after just a small break. Love the feeling of the room spinning and gasping for air after, at least the bar is racked at that point.


Title: Re: The Phoenix Diaries
Post by: Toby on February 18, 2014, 02:56:00 PM
That sounds a bloody brutal and hard session. Nice one.

re: machine shoulder press, how do you rate them for the pressing movement compared to a seated db press or smith press as I have shoulders tomorrow and looking at all options.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 18, 2014, 08:40:19 PM
Sounds like the mojo is back Shredder!
Solid squats, its amazing how hard heavy squats are after just a small break. Love the feeling of the room spinning and gasping for air after, at least the bar is racked at that point.

Back for good!  :)
Yeah, I know mate. Only a week off from them and the feeling was almost gone. Kind of why I was reluctant to take a break in a way.
It certainly is a great feeling getting a big set done and how you wanted them. Air never tasted so good!good! :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 18, 2014, 08:44:19 PM
That sounds a bloody brutal and hard session. Nice one.

re: machine shoulder press, how do you rate them for the pressing movement compared to a seated db press or smith press as I have shoulders tomorrow and looking at all options.

Nice to have some time to myself to train how I wanted to.
The machine we have is a bit of a funny animal. Obviously not as brutal as a military press, but you can go extremely deep on it, and you seem to get a bit of Lat engagement on it too. It also gives the lower back a bit of a rest being seated after the squats.


Title: Re: The Phoenix Diaries
Post by: Rich mc on February 18, 2014, 08:58:36 PM
Yet again mate good squats :P


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 19, 2014, 10:56:22 AM
Yet again mate good squats :P

Cheers mate.  Can't beat some good heavy reps  :D
Will squat for a few more weeks then change them i expect.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 20, 2014, 01:53:49 PM
Had another good session last night.  It feels so much better to have more time at the gym.
Chest + Tri's

30 degree (ish) incline DB press 75x8,85x8,85x7,75x6
Chest press machine - the usual 4 sets of 10 reps with moving seat, then reveresed the sequence for another 40 reps
Very small incline flyes - 35lbx10, 40 x 8, x 8
Over head tri press -60k x12,12,10 50k x 10
DB tri press 25lb x10,10
Cable push downs 60k x 10,10,10

Skipping! 200 skips.

A young new lad came over and asked if I knew any tricks, then borrowd my rope to do some mega impressive stuff! Obviously boxed a bit when he was younger!
When I returned to my skipping it made me look like i was wrestling with a draught excluder!  ;D

Tried my new Intra workout drink instead of my instant BCAA, and was impressed with it, so will stick with that as a replacement to the isotonic stuff i usually sip alongside water.


Title: Re: The Phoenix Diaries
Post by: Rich mc on February 20, 2014, 02:09:51 PM
Dose look good when you see someone who can do all the tricks when skipping.
Lad down are gym is really good at it often find myself watching him in amazement.
Then he knocks the crap out the bag :)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 20, 2014, 07:40:17 PM
Skipping is an art I never have got.

75kg dumbell press?


Title: Re: The Phoenix Diaries
Post by: Toby on February 20, 2014, 10:48:01 PM
Phoenix DB's are lbs although KG would be epic!!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 22, 2014, 02:28:14 PM
Phoenix DB's are lbs although KG would be epic!!

Especially as I did the 85's after!  ;D

Had another good session last night  :)

Deadlifts - 165x6, 177.5x4, 195x1 THEN............ BOOM! Goal 1 of the year achieved! :) no straps and just a small belt.  Target hit one week ahead of schedule.  the 200 came up ok, as did the 195 hence the reason to try it last night.  I think my improved form contributed to this.
107.5K x 20

Lat pull downx8x8x8
45 degree pull down 8x8x8
Ham curls 30k x10,10,8
DB hammer curls
Seated knee curls

FIN
 8)


Title: Re: The Phoenix Diaries
Post by: Rich mc on February 22, 2014, 04:01:26 PM
Well done on the 200 mate, good going :)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 22, 2014, 07:36:21 PM
nice work mate, 200kg is a very solid dead


Title: Re: The Phoenix Diaries
Post by: Turpin on February 22, 2014, 07:53:34 PM
Phoenix DB's are lbs although KG would be epic!!

Especially as I did the 85's after!  ;D

Had another good session last night  :)

Deadlifts - 165x6, 177.5x4, 195x1 THEN............ BOOM! Goal 1 of the year achieved! :) no straps and just a small belt.  Target hit one week ahead of schedule.  the 200 came up ok, as did the 195 hence the reason to try it last night.  I think my improved form contributed to this.
107.5K x 20

Lat pull downx8x8x8
45 degree pull down 8x8x8
Ham curls 30k x10,10,8
DB hammer curls
Seated knee curls

FIN
 8)

   Strong lifting Matt ... congrats.

  T.


Title: Re: The Phoenix Diaries
Post by: felix on February 22, 2014, 08:35:34 PM
Excellent deadlifting Matt.


Title: Re: The Phoenix Diaries
Post by: ben-howard on February 22, 2014, 08:43:41 PM
Very impressive dead lifting Matt considering your weight too very strong


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 22, 2014, 09:12:31 PM
Thanks guys  :)
I know 200 isn't world records to most people on here, but it's something I've always wanted to get. Triple bodyweight and no straps. Shows my grip strength is coming back as we used to do some crazy stuff.
I'll probably leave deadlifting alone for a bit now and have a go at my hack squat target, as Turpin says there's better excersises out there.


Title: Re: The Phoenix Diaries
Post by: Rich mc on February 23, 2014, 10:22:12 AM
I must admit that of late I have not been doing deadlifts, feel they can be a very hit or miss exercise and if slightly preformed wrong can result in a very bad back.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 23, 2014, 11:56:55 AM
I like deads and get a lot from them mind you im close to the floor lol. I think rack deads might be a better option for the taller person, but or rack won't enable me to do that, it won't go low enough :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 24, 2014, 01:45:27 PM
I must admit that of late I have not been doing deadlifts, feel they can be a very hit or miss exercise and if slightly preformed wrong can result in a very bad back.

True mate.  I need to be i the groove with them and build up the weights gradually over several weeks. One bad rep can be painful!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 24, 2014, 01:46:44 PM
I like deads and get a lot from them mind you im close to the floor lol. I think rack deads might be a better option for the taller person, but or rack won't enable me to do that, it won't go low enough :D

Never really got on with rack deads, not done them much mind.  I normally try and go for movements with the maximum ROM for the most engagement.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 24, 2014, 01:53:21 PM
I went to a local power lifting comp yesterday at another local gym (to watch) with Ron (of the old guard) and Steve (of the ex training partner).  Ended up being a scope for a new place to train! Morer so for the other two, I'm still not sure, but if those two were to go, it would make Phoenix a lesser place.
I'm not sure what the fed was, the guy who runs and owns the gym is a world champ PL, but some of the rules are different to what I have experienced  -in that - there wasn't any! Lots of things not being failed.  Saw some good lifts, but nothing too fantastic.  Not saying I would of won, but been in the mix.
It was good that it only went on for 4.5 hours in total, they really zipped through it.
Good to watch, but cemented the feeling that i'm a bodybuilder first and foremost.

Been drafting up a couple ideas for my next Blog for Bulk Powders, if anyone has any other thoughts on some topics they would be interested in, please pop them on here  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 25, 2014, 10:57:06 AM
Had a 10 minute gym debate before training last night (at the gym) and I can't see myself training there.  Neither can Ron, so thats that for now.

Decided to drop Deadlifts for a bit, and squats.  Back on the Hacks.

Barbell Hacksquats - 60x10,100x10,120x8,  140x10, 140x10, 150 x 8.  These felt ok actually.  I feel the heavy deads and squats i have been doing has helped with this excersise.
Leg ext 12,12,12
Machine shouilder press 10,10,10,8
Lateral raise 25lb x10  SS x3
Rear pec dec x12  SS x3


Title: Re: The Phoenix Diaries
Post by: Nagels on February 25, 2014, 12:18:00 PM
I went to a local power lifting comp yesterday at another local gym (to watch) with Ron (of the old guard) and Steve (of the ex training partner).  Ended up being a scope for a new place to train! Morer so for the other two, I'm still not sure, but if those two were to go, it would make Phoenix a lesser place.
I'm not sure what the fed was, the guy who runs and owns the gym is a world champ PL, but some of the rules are different to what I have experienced  -in that - there wasn't any! Lots of things not being failed.  Saw some good lifts, but nothing too fantastic.  Not saying I would of won, but been in the mix.
It was good that it only went on for 4.5 hours in total, they really zipped through it.
Good to watch, but cemented the feeling that i'm a bodybuilder first and foremost.

Been drafting up a couple ideas for my next Blog for Bulk Powders, if anyone has any other thoughts on some topics they would be interested in, please pop them on here  :)

Training economy would be a good article Matt , you seem to have nailed a really good workout programme with zero fluff..lots of ppl out there spending ages training every week when they dont actually need all they do.  ;)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 25, 2014, 01:30:20 PM
Had a 10 minute gym debate before training last night (at the gym) and I can't see myself training there.  Neither can Ron, so thats that for now.

Not your cup of tea mate?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 25, 2014, 01:44:22 PM
I went to a local power lifting comp yesterday at another local gym (to watch) with Ron (of the old guard) and Steve (of the ex training partner).  Ended up being a scope for a new place to train! Morer so for the other two, I'm still not sure, but if those two were to go, it would make Phoenix a lesser place.
I'm not sure what the fed was, the guy who runs and owns the gym is a world champ PL, but some of the rules are different to what I have experienced  -in that - there wasn't any! Lots of things not being failed.  Saw some good lifts, but nothing too fantastic.  Not saying I would of won, but been in the mix.
It was good that it only went on for 4.5 hours in total, they really zipped through it.
Good to watch, but cemented the feeling that i'm a bodybuilder first and foremost.

Been drafting up a couple ideas for my next Blog for Bulk Powders, if anyone has any other thoughts on some topics they would be interested in, please pop them on here  :)

Training economy would be a good article Matt , you seem to have nailed a really good workout programme with zero fluff..lots of ppl out there spending ages training every week when they dont actually need all they do.  ;)

Thanks Pat - and i'll definitely use your suggestion.  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 25, 2014, 01:51:21 PM
Had a 10 minute gym debate before training last night (at the gym) and I can't see myself training there.  Neither can Ron, so thats that for now.

Not your cup of tea mate?

Not really mate.  I / we have so much freedom at Phoenix in terms of space, music choice etc. that it is hard to find elsewhere.  It's mainly the coldness in winter (petrified i'll twang something due to no heating), the fact that some kit has missing bits that never seem to get replaced and the wonky floor.  Little things that sometimes add up.
Parking is another issue at the other place.  As Ron is retired, we hoped he would be able to train for free if he was caretaker, but the owner said no  >:( :-\

The other silly thing is that I have been a part of Phoenix for 17 years, and feel joint to it, even though it's not what it used to be, some of my friends are still there like me.
Plus - it took me ages to think up this journal title!  ;D


Title: Re: The Phoenix Diaries
Post by: Turpin on February 25, 2014, 11:32:01 PM
 :)  If you are anything like me Matt a change of gym ( even routine ) is a major issue .   It took me 6 months to make the transition proper from gym training to home gym training & accepting I was indeed working hard enough at home to realise progress.  Same when I change up my training , I fret that my new plans are less productive than previous efforts until well into the swing of things ....  we adapt regardless mate.

  T.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 27, 2014, 01:51:34 PM
:)  If you are anything like me Matt a change of gym ( even routine ) is a major issue .   It took me 6 months to make the transition proper from gym training to home gym training & accepting I was indeed working hard enough at home to realise progress.  Same when I change up my training , I fret that my new plans are less productive than previous efforts until well into the swing of things ....  we adapt regardless mate.

  T.

you are definitely right there mate. I like my routine!  The plan is to stay where I am (again).  Training is going well, and i'm surrounded by good people, so can't complain. :)


Title: Re: The Phoenix Diaries
Post by: Rich mc on February 27, 2014, 01:55:31 PM
As bodybuilders we are creatures of habit, but as we all no consistency is key.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 27, 2014, 01:59:15 PM
Chest and Triceps last night.

Introduced flat bench press agin with this new cycle.  Certainly a shock! Numbers were a bit down, but will soon go back or better I hope!

Flat bench - 90x8,100 x 7, x5, x5, 110 x 2.  This was more of a test to see how the power was.
Machine press (AKA dentist chair) x8,x8,7
OH cable tri press 60xx12,x12,10
Very small incline flye 40x10,45x10,x8
Single DB ti extension 25lb x10, x10, x10
Tricep push downs 60k x10,10,10
ABS - decline sit ups x30, +10k disc x 30
FIN

Tweaked the diet a bit for my 4pm meal.  Back to cottage cheese (about 300g) with a bit of whey in it opposed to the egg white-y thing i used to make.  Partly because I feel i get on witrh that better, and it's easier to prepare.  (the egg whites needed to be used  soon after being opened, and I haven't got the system set up properly yet). I'll try this again another time.

In general, I'm enjoying my training  :) 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 27, 2014, 02:00:24 PM
As bodybuilders we are creatures of habit, but as we all no consistency is key.

I know some prat keeps saying that


Title: Re: The Phoenix Diaries
Post by: Nic on February 27, 2014, 02:58:43 PM
I keep a carton of egg whites open for ages :-/ Am I doomed? At least a week. I've never thought to check the "eat by..." date.

Mind you I am one who also applies the "sniff and shrug" test to chicken and fish (and gym kit) so, y'know.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 28, 2014, 10:54:47 AM
I keep a carton of egg whites open for ages :-/ Am I doomed? At least a week. I've never thought to check the "eat by..." date.

Mind you I am one who also applies the "sniff and shrug" test to chicken and fish (and gym kit) so, y'know.

I'm a bit the same to be honest (even worse with the gym t shirt) but the label says 'kep refrigersated and consume 48hrs after opening, so  bit of hassle.  Moreso cooking it all up (I asume it would last longer in a 'cooked' state in the frige? - like my boiled eggs?)


Title: Re: The Phoenix Diaries
Post by: SuperSi on February 28, 2014, 11:53:15 AM
Quality progress, mate. A triple b/w deadlift is awesome going! So, what's next  ;) ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 01, 2014, 10:48:15 AM
 ;D
Thaks mate.  I always liked the sound of 200k - next - Bench and Hacks target!

Start of a new routine last night - Hams, Back and Bi's

Vertical leg press 12,12,12,12
SLDL 90kx10,100x10,x8 (I wanted to do these first, but couldn't get on the bar.  I'd rather as I lke doing these with a fresh back).
Pendlay rows 60k x 10,10, 70k 10,10
Lat pull down x8,x8,x8
45 deg pull down x10,10,10
Seated DB hammer curls 35lb x8,40x8,40x8 (need to get back to doing these with 50/55's really)
Knee curls 40kx10,10,10

*Edit. Forgot to mention the pendlay rows. First time doing these so took it steady. Quite liked them.


Title: Re: The Phoenix Diaries
Post by: felix on March 01, 2014, 06:28:52 PM
Excellent deadlifting Matt.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 01, 2014, 08:34:23 PM
Excellent deadlifting Matt.

Thank you Felix  :)
Are you doing any bodybuilding comps this year?


Title: Re: The Phoenix Diaries
Post by: felix on March 01, 2014, 08:57:04 PM
I am hoping to compete this year Matt I have just kept myself pretty much in shape this year so no long prep will be needed like the long diet I did last year I will decide which shows to go for nearer the time.


Title: Re: The Phoenix Diaries
Post by: Toby on March 02, 2014, 12:12:16 AM
I did some Pendlay rows last week, just to see what they were like as never done them like that before, mentioned them to Galts. Funny that, I am clearly on the right training track!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 02, 2014, 08:02:07 PM
pendaly rows are great, really fell them, much harder than bent over rows


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 03, 2014, 09:00:13 AM
Agree on the Pendlay, great exercise, takes self-control to keep the weight increase under control to keep the form good though. I also like BOR's with the EZ bar and the shape of the bar contours your legs and keeps the weight close to your body.


Title: Re: The Phoenix Diaries
Post by: Toby on March 03, 2014, 10:33:22 AM
On an incline bench is also quite a sweet exercise as you are very controlled and good form with no pull up to an almost upright row which can happen on BOR but I never feel as good contraction with it


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 10:54:31 AM
I am hoping to compete this year Matt I have just kept myself pretty much in shape this year so no long prep will be needed like the long diet I did last year I will decide which shows to go for nearer the time.

sounds like a good plan.  You certainly kmow how to diet regardless  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 10:55:20 AM
I did some Pendlay rows last week, just to see what they were like as never done them like that before, mentioned them to Galts. Funny that, I am clearly on the right training track!

So that was YOU on the grassy knole?!  ;D Spys everywhere!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 10:56:23 AM
pendaly rows are great, really fell them, much harder than bent over rows

Yeah, I liked them.  Good explosive movement.  I sometimes do something similar with DB rows.
Do you normally do them with an over grip?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 10:57:21 AM
Agree on the Pendlay, great exercise, takes self-control to keep the weight increase under control to keep the form good though. I also like BOR's with the EZ bar and the shape of the bar contours your legs and keeps the weight close to your body.

Too true mate.  I see some people do crazy weights with BOR's and wonder how the hell they manage it *with correct form*


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 10:57:59 AM
On an incline bench is also quite a sweet exercise as you are very controlled and good form with no pull up to an almost upright row which can happen on BOR but I never feel as good contraction with it

Yes, I know the one you mean, gives really good contraction


Title: Re: The Phoenix Diaries
Post by: JF on March 03, 2014, 11:03:12 AM
Agree on the Pendlay, great exercise, takes self-control to keep the weight increase under control to keep the form good though. I also like BOR's with the EZ bar and the shape of the bar contours your legs and keeps the weight close to your body.

Too true mate.  I see some people do crazy weights with BOR's and wonder how the hell they manage it *with correct form*

Agreed. I try to do a slight pause and a 3 second negative on BOR. Some of the weights I see people mention would make my rep be a 1/2 second up 1/2 second down affair. No TUT at all.

I also like the EZ Bar. Keeps the elbows nice and close to the body and the shape of the bar really allows for full scapular retraction I find.


Title: Re: The Phoenix Diaries
Post by: Toby on March 03, 2014, 11:08:27 AM
I think you knew what I meant but I did a typo, I meant not as good contraction on the BOR when pulling a little too upright  :-\


Title: Re: The Phoenix Diaries
Post by: csaunders on March 03, 2014, 11:51:27 AM
Pendlay rows are a great back/lat exercise but I do feel they target a different part of the back as opposed to the traditional bb or yates row.

Great deadlifting too, Matt.

I'd also like to thank you for your responses to my random questions on fb ha


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 01:57:37 PM
I think you knew what I meant but I did a typo, I meant not as good contraction on the BOR when pulling a little too upright  :-\

Yep.  The explosive element is good too, ensuring the bar is at full rest before the next rep.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 01:58:31 PM
Agree on the Pendlay, great exercise, takes self-control to keep the weight increase under control to keep the form good though. I also like BOR's with the EZ bar and the shape of the bar contours your legs and keeps the weight close to your body.

Too true mate.  I see some people do crazy weights with BOR's and wonder how the hell they manage it *with correct form*

Agreed. I try to do a slight pause and a 3 second negative on BOR. Some of the weights I see people mention would make my rep be a 1/2 second up 1/2 second down affair. No TUT at all.

I also like the EZ Bar. Keeps the elbows nice and close to the body and the shape of the bar really allows for full scapular retraction I find.

Will try the Pendlay rows with the EZ bar next time around, good shout gents!
I'm all about TUT these days.
 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 01:59:56 PM
Pendlay rows are a great back/lat exercise but I do feel they target a different part of the back as opposed to the traditional bb or yates row.

Great deadlifting too, Matt.

I'd also like to thank you for your responses to my random questions on fb ha

I think so too mate.  I feel the lighter weights allow the bar to be raised higher (partly due to the explosive start) and so hits different parts.

Haha! No probs mate - i'm sure there will be plenty mre to come  ;) 8)


Title: Re: The Phoenix Diaries
Post by: Toby on March 03, 2014, 02:19:12 PM
I have always gone with Yates esq rows which is not fully bent over but more upright and I feel it does not engage the lats like a Pendlay and coincidentally I would say my lats are weak and I am not so good on pull downs etc either.

Interesting little variations and I am now also using a t-bar row via a barbell that clamps to a pole and quite rate that, Phoenix has a T-bar doesn't it? One that is a fixed position one?


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 03, 2014, 09:22:42 PM
pendaly rows are great, really fell them, much harder than bent over rows

Yeah, I liked them.  Good explosive movement.  I sometimes do something similar with DB rows.
Do you normally do them with an over grip?

Overhand. With a straight bar an ything underhand grip feels really horrible on my forearms


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 09:48:40 PM
I have always gone with Yates esq rows which is not fully bent over but more upright and I feel it does not engage the lats like a Pendlay and coincidentally I would say my lats are weak and I am not so good on pull downs etc either.

Interesting little variations and I am now also using a t-bar row via a barbell that clamps to a pole and quite rate that, Phoenix has a T-bar doesn't it? One that is a fixed position one?

Yes mate. It's a fixed set up. We went through a phase of using it for a while. My only complaint with it was it tends to pull you foreward a bit. We have also done it with one end of an Olympic bar, (not as a T obviously).


Update from Friday - my hamstrings are sore!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2014, 09:49:57 PM
pendaly rows are great, really fell them, much harder than bent over rows

Yeah, I liked them.  Good explosive movement.  I sometimes do something similar with DB rows.
Do you normally do them with an over grip?

Thought so, just checking I hadn't invented sosomething!  ;D
Overhand. With a straight bar an ything underhand grip feels really horrible on my forearms


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 04, 2014, 10:56:05 AM
Monday 3rd march
Quads + Shoulders.

Militry press (I hate these) 50k x 8, 60 x 5,x5,x5 - really wasn't in the mood for these!
BB Hack squats - working up to - 140k x 10, 150k x 10, 160k x 8 - Boom! Target goal for the year done already! I felt wiped out after this, breathing heavy!
Leg ext - 10,10,10
Machine shoulder press 10,10,8,8
Lateral raise 25lb x10,10 - single arm 25lb x10,10
rear pec dec flye x10,10 - bent over rear flye DB 20lb x10,10


Title: Re: The Phoenix Diaries
Post by: Toby on March 04, 2014, 11:01:23 AM
160 for 8? Damn mate, that extra kilo of off season weight and 30 additional kcals are really paying off.

Seriously, you are pulling some serious numbers out at the moment and shaming a lot of us who outweigh you by tons!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 04, 2014, 01:59:25 PM
Haha!
I know, things seem to be moving well atm.  Not sure if it's due to my longer rest periods I'm currently taking.
I hope no-one has poisined the watering hole!  :D

I kind of got forced into doing the 160k as some guys were watching me do the previous sets.
Peer pressure is the new OT?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 06, 2014, 01:53:44 PM
Didn't train last night as I had the day off work for Claire's birthday.  Had a chilled out day, but ate some stodgy food! I felt whacked out by the end of the day, goes to show what a lack of water and poor diet can do to you! Anyway, she had a nice day  :)
Brekfast - pancakes
Mid morning - just 2 pieces of fruit (managed to sneak these in)
Lunch - Gormet burger, chips, coleslaw (felt like crap after this)
4pm - protein shake (in a rush)
7.45pm - a beef burrito (not quite as bad as lunch)
10.15 - protein blend shake

Water - all day about 1.5L!

Can't train tonight as we have a delivery, so will do  a mix up on friday before the cinema - going to watch the new 300 film.  FOR SPARTA!!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 08, 2014, 11:10:40 PM
Friday 7th March
Back, Chest and arms combo

Flat bench 100x8,105x6,110x4 - 120x1 (gone back to my 8,6,4 on this for a bit)
Flat flye 40lbx10,45x8,x8
Lat pull down x10,10,10
Pendlay row 70kx10,80x10,x10,x10
Seated hammer curls 40lbx8,45x8,x8 (hard)
Preacher curls 30kx8,35x8,x8
Tricep push down cable - 60kx10,x10,x10

300 sequel only scores 2.5 popcorns, bit disappointing  :-\


Title: Re: The Phoenix Diaries
Post by: Turpin on March 08, 2014, 11:14:47 PM
Solid looking workout Matt.   I thought the `300` sequel would be disappointing ,  THE 3D stuff I feel is always to make up for a poor film in the first instance .

  T.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 10, 2014, 01:52:18 PM
Solid looking workout Matt.   I thought the `300` sequel would be disappointing ,  THE 3D stuff I feel is always to make up for a poor film in the first instance .

  T.

Thanks T'.  I don't normally put these muscle groups together, but I quite enjoyed the session.
I know what you mean about the 3D - the glasses always put me off a bit, especially the cheap ones that smear and steam up  >:(


Had a mega DIYcardio wekend - sawing, plaining and chisleing (manual and SDS).  My shoulder is now pretty tender, mainly from the vibrations from the chisels.  Still, jobs all done.  Onto the next ones now!
Not too sure what I will do tonight as it's supposed to be quads and shoulders.  I'll se how it goes.


Todays lunch is tuna, jacket potaoes and roasted veg.  Home made fish pie for tea.  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 10, 2014, 09:55:22 PM
Decided to do more quad and less delta tonight after the weekends efforts. And for some mental reason squatted first!

Squats 70k10,110x10,130x8,150x6
Hacks (first two sets were with heels raised to try it out) 100x10,120x10, then - 140x10,x10
Leg ext x12,x12,x12,x12
* 1 full set of box step ups with 55lb DB's x 10 reps - my traps were screaming after that!
Machine shoulder press - kept upping the weight 1 pin x10,x10,x10,x10

Fin

Still felt a bit stiff from the diy cardio so left it there, but had a bit of sweat on me.


* Edit - forgot to add the set of DB step ups


Title: Re: The Phoenix Diaries
Post by: Toby on March 10, 2014, 09:58:24 PM
Squats still going strong. 6 at 150kg is good stuff. Full depth?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 10, 2014, 10:32:28 PM
Yes mate, all below parallel. Seemed ok considering I haven't squatted for a while. Probably just a one off tonight, just to give my arm/shoulder a bit more rest as the bar could rest on my traps.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 12, 2014, 09:57:19 PM
Chest and triceps tonight.

Focused on pumping the tris for a change. Here's a rare off season snap, probably about 10lbs up. Look a bit watery, but it was taken at the end of a long day.

[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 12, 2014, 10:21:28 PM
Matt you look bloody great, got to say I have never seen you even slightly off sharp


Title: Re: The Phoenix Diaries
Post by: Nagels on March 12, 2014, 10:52:14 PM
Outstanding Matt - all fibres fully firing for sure :)


Title: Re: The Phoenix Diaries
Post by: Rich mc on March 12, 2014, 10:53:17 PM
Matt don't post pics up like that you make me feel fat :(
You carry loads of muscle on your frame :o I feel like I'm not trying hard enough in the gym now.


Title: Re: The Phoenix Diaries
Post by: Turpin on March 12, 2014, 11:18:11 PM

 Incredible physique Matt !

 T.


Title: Re: The Phoenix Diaries
Post by: Toby on March 12, 2014, 11:33:51 PM
Always looking no more than 6 good weeks of prep away from another British and World title. As I have said to people before, your off season is our in-season. I have seen the off season look obviously before, and cried at how much better it is than my sharpest  :'( :'(

Great effort in seriousness, hard to tell for sure with a little bit of wateriness but to me you are looking a little thicker, wider on the side delts and arms.


Title: Re: The Phoenix Diaries
Post by: Nic on March 12, 2014, 11:44:42 PM
Champ!


Title: Re: The Phoenix Diaries
Post by: felix on March 12, 2014, 11:49:43 PM
Looking outstanding Matt with loads of muscle and your off season looks much tighter than most people will stand on stage.


Title: Re: The Phoenix Diaries
Post by: csaunders on March 13, 2014, 08:26:56 AM
Matt, you're an absolute class act my friend!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 13, 2014, 09:23:21 AM
Inspirational; in so many ways!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 13, 2014, 10:56:44 AM
Many thanks Scotty,Pat,Rich,Tupin, Toby, Nic, Felix,Chris and Keith  :)
This pic is probably a bit flattering, as it was taken after a large chest session.

I must admit, I do find it confusing at times after spending the largest part of 2 years very sharp from all the competitions to being a bit smoother (albeit slightly fuller) hence the reason for the snap.
Thanks anyway guys  :)

Last nights sesion -

Flat bench 102.5x8, 107.5x5, 112.5x2+1 - bit disapointed with the 2nd and 3rd set, should of been 6 and 4.  Just didn't feel it.
machine press 4x10,x2 sets
machine tricep press 10 reps x 4 sets
db fles 35x10, 40x5 - stopped as shoulder was hurting a bit stopped
Tricep push downs 60kx10,x10,55kx12
Tri O/H press 60kx10,10,55x10

Reverse tri push downs 21's x 2 sets
Then went back to DB flye - 35lb x 10 x 2 sets
Decline sit ups x 30, +7.5k x 30
Done!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 13, 2014, 01:44:30 PM
Always looking no more than 6 good weeks of prep away from another British and World title. As I have said to people before, your off season is our in-season. I have seen the off season look obviously before, and cried at how much better it is than my sharpest  :'( :'(

Great effort in seriousness, hard to tell for sure with a little bit of wateriness but to me you are looking a little thicker, wider on the side delts and arms.

I think 6 weeks would definitely be pushing it!

I hope so mate, I'm really happy with my suppliment regime at the moment, so hopefully that will contribute.


Title: Re: The Phoenix Diaries
Post by: Toby on March 13, 2014, 01:51:59 PM
Once you flick the switch, it changes fast. In truth, 8 weeks would do it I expect. I am relating it in my mind to what it looked like with six weeks to go until the Brits last year and a couple weeks would put you there, then six weeks for an eight total.

Which supps are you really rating now as obviously you have been able to try out various options with the BP sponsorship that you may not have otherwise?


Title: Re: The Phoenix Diaries
Post by: ben-howard on March 13, 2014, 03:49:21 PM
geez! big respect to you, just quality!  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 13, 2014, 10:02:07 PM
Once you flick the switch, it changes fast. In truth, 8 weeks would do it I expect. I am relating it in my mind to what it looked like with six weeks to go until the Brits last year and a couple weeks would put you there, then six weeks for an eight total.

Which supps are you really rating now as obviously you have been able to try out various options with the BP sponsorship that you may not have otherwise?

The three main ones that have now become my staple are the Informed whey, ZMA opposed to the basic zinc I used to take and the Intra workout.  I used the blend continuously for a while now. I really rate this combo.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 13, 2014, 10:02:57 PM
geez! big respect to you, just quality!  8)

Haha, thanks mate   :)


Title: Re: The Phoenix Diaries
Post by: Toby on March 13, 2014, 10:08:48 PM
ooooh I ordered ZMA today, never used it before but have been meaning to get it awhile and I was in need of CLA so got this too.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 18, 2014, 10:53:01 AM
What with the Coventry meet this weekend, I've moved my training around, so last night I just did legs, and trained with a couple of the guys again who also do legs ona monday.  Nice to train with someone again, but downside is time.

Squats 110 x8,130x8,140x8,150x4,100x8
Smith machine hack squats (never done them on here before - Ant wanted to do them [he's a wimp on BB hacks :D]) Bar+20kx10,+30kx10,+40kx10  other guys couldnt keep up, but these are easy comparedf to the 'Orrible BB ones
Leg ext x12,x12,x12,x12
DB SLDL 75lbx8,85x10,x10
out of time


Title: Re: The Phoenix Diaries
Post by: SuperSi on March 18, 2014, 04:19:47 PM
That's fantastic off-season shape, mate! Can't believe you describe that as watery! 

If you don't mind, I might borrow your pic for our Facebook (as long as you're happy with that) and get people to guess how heavy you are. I'm fairly confident most people will be miles out!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 18, 2014, 09:20:24 PM
That's fantastic off-season shape, mate! Can't believe you describe that as watery! 

If you don't mind, I might borrow your pic for our Facebook (as long as you're happy with that) and get people to guess how heavy you are. I'm fairly confident most people will be miles out!

Haha, no worries there mate. Don't tell them my height!
I was fairly pumped in that pic, but thanks


Title: Re: The Phoenix Diaries
Post by: Toby on March 18, 2014, 09:26:35 PM
If there is a prize, can I guess please?


Title: Re: The Phoenix Diaries
Post by: SuperSi on March 20, 2014, 06:08:15 PM
If there is a prize, can I guess please?

Ha ha, I'd normally suggest a prize but too many people would be at an advantage! I'd get accussed of fixing it!


Title: Re: The Phoenix Diaries
Post by: SuperSi on March 20, 2014, 06:09:04 PM
Haha, no worries there mate. Don't tell them my height!
I was fairly pumped in that pic, but thanks

Ha ha!

Doesn't matter if you were pumped or not - you look great!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 20, 2014, 10:03:25 PM
If there is a prize, can I guess please?

5ft 5 - shhhh!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 20, 2014, 10:05:59 PM
Haha, no worries there mate. Don't tell them my height!
I was fairly pumped in that pic, but thanks

Ha ha!

Doesn't matter if you were pumped or not - you look great!

Cheers mate  :)

Well, couldn't train last night due to problems at work (oh what fun) so had to do a quick back and shoulder tonight - 30 mins max

Lat pull down (front) 10,10,8,10
Front - 8,8

Pendlay rows 60x10,80x10,10,60x10

Machine shoulder press - 10,10,10,10

Lateral raise 25lb's x10,x10 - single arm x10,10

home!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 24, 2014, 01:58:45 PM
Trained saturday instead of my usual friday due the the meet in conventry, so bit of a jumbled week, as normally shoulders are monday and chest wed.
Anyway, trained with Galts and Dalts (Scott and Keith) for chest and arms.

I had 'new gym syndrome' quite bad, as my weights were shocking! Couldn't get into the kit there.
Flat bench 100x8 (or 7?), 105 x 5, 110 x 2(?!)
Then did some small incline DB press for 3 sets (not sure the weights) 8,6,5 i think i managed.
Wide grip BW dips 3 x 20 (mega pump with this)
Bi's - standing hammer curls SS drag curls 3 sets 0f 8 on both
Chest press machine 3 x 10, 1 set close grip
Cable cross overs 2 sets of 12

Great to catch up the guys as usual, but the gym was mega busy s you had to fight to get on anything, so on relection Phoenix is a good place to train.

Keith and Scott were pressing well, Keith uses a similar ROM / tempo as me.

Lewis Rossi looked in terrific shape, in preparation for his NPA Yorks show in 9 weeks time I think, but looked ready now !

Had a good chat in the car with Toby as usual, so the journey seemed to go fairly quickly, and I got home at 8.30pm is, (left at 6.30am) so was a long day.
Nice to have the meal afterwards with Mark O and the gang, nice to speak to Lee Kemp also.
 8)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 24, 2014, 07:27:03 PM
questioning my ROM!! LOL

You both went mega deep on the dumbells something I need to work on.

Yes you did moan, but you world champs like things just right ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 24, 2014, 09:03:46 PM
Haha, no mate, just goes to show we are all different. Mark Oaks Rom is similar to yours.

Here's a pic of me and Keith in posedown mode (he forced me into it)

[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 25, 2014, 08:14:19 AM
I'm going to try the deeper range next chest workout and see how it goes.

That pic just shows off why your a champ mate, tons of muscle and in great shape for what most consider to be the off season


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 25, 2014, 09:15:06 AM
I'm going to try the deeper range next chest workout and see how it goes.

That pic just shows off why your a champ mate, tons of muscle and in great shape for what most consider to be the off season

What an eye opener and pure inspiration to push on.
Even with a shave down, a dark tan and pec implants I would have still been smacked down  :o
God knows why the tongue came out though.



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 25, 2014, 01:54:58 PM
Best leave the tongue out for the most muscular next time  :D

Went  a bit different last night at the gym, body still a  bit out of sync with training differently, and shoulders again ment I had directly or indirectly hit them 3 times in 5 days!
Front squats (I hate these - but used them as a way of keeping weight down) 80x8,90x7,100x6 - hard work - and bruised delts now!
BB hack squats 140x10,x10,x8
Machine shoulder press 10,10,10
Leg ext x12,12,12,12
lateral raise 25lb x10,x10
Rear pec dec 12,12

Todays lunch is a Mackerel fillet, with half a chicken breast, roasted new pots, parsnips and carrots in coconut oil plus brussle sprouts and kale.
Not bad either!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 25, 2014, 07:26:21 PM
nice lunch minus the fish ;D

I'm with Keith a think it's going to take something very special to beat you mate.



Title: Re: The Phoenix Diaries
Post by: Rich mc on March 25, 2014, 09:42:43 PM
As the guys say matt brill physique, not so sure I would dare have a pose down with you in the gym you would make me look like the marsh mellow man ;D


Title: Re: The Phoenix Diaries
Post by: felix on March 25, 2014, 11:51:00 PM
Looking excellent in the photo Matt.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 07, 2014, 09:56:42 AM
Bonjour!
After a mega bit of DIY and fatigue in general, I decided to take a few days off the gym.  My left elbow and delt was very sore from the rsi type movements and vibrations in general.  Plus I was way overdue a break.
I deciced to do a little bit on Friday, and immediately got roped into moving the gym around to make better use of the space.  Two big DB racks are a good warm up!
I then trained with a guy down there who is mega keen so I respect him for that, and really enjoyed it - made me realise why I train in the first place  :)

Went in the mix a bit (and did some stuff Dave wanted to do  - so taught him some new stuff)
Lat pull down 10,10,10
45 deg pull downs 10,10,10
EZ curls 10,10,10
DB tri press (seated) 10,10,10
Wrist curls SS standing hammer curls - OWCH! what a burn that was!
Done.
Back on it tonight, and will construct a new routine too.  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 07, 2014, 09:57:41 AM
@Scott, Rich and Felix - Thanks again guys  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 08, 2014, 09:54:33 AM
Ok, start of a new routine, and must get into the habbit of commiting it to a proper note book, opposed to crappy bits of paper floating around everywhere....

Rear facing machine shoulder press #9x10,#10x10,#11x10
BB hacks 130x10,140x8,x8
Lateral raise 25lb x10,10,x8
Smith machine hacks 30kx8,x8 SS with
SS - Leg ext 70lb x10,x10
Rear pec dec #5x12,#6x12,12
Calf raise 21's x 2


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 08, 2014, 12:51:23 PM
Update - my shoulders are aching!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on April 09, 2014, 12:26:25 PM
Mission accomplished!  8)  ;D  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2014, 12:52:44 PM
Mission accomplished!  8)  ;D  8)


Update - Update - My traps were sore too!  :D



Chest and Tri's last night.

Funny (well, not really) no-one was in the mood at the gym last night, me included.  Still feeling a bit tired/stiff in general.  New routine though, similar exercises as the last, but changed the order and reps.


Bench (sposed to be 8,6,4 - this week was a marker more than anything)
100x8,105x5,110x2

'Dentist chair' chest press #6 x10,10,10,10

O/H cable press (tri's) 60k x 10,10,10

Cable push downs 60k x 10,10,10


Flat flye 30lbx12,x12x12,x15

Hanging ab crunches 15,x15


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on April 10, 2014, 07:56:18 PM
nice and basic mate, and effective


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 15, 2014, 12:58:41 PM
nice and basic mate, and effective

Cheers bud.  Just how I like it  8)

Fridays session -
(Stil wasn't feeling 100% - conclusion to follow....)

Vertical leg press (liking this bit of kit again, and it seems to hit directly the top of quad too) 12,12,12,12
Ham curls 10,10,8
45 degree cable pull downs (close grip) 10,10,10,10
Standing cable bicep 10,10,10
Prone cable bicep 10,10,10
Single arm cable row 10,10,10
Standing hammers 35lb x 8,8

Had an upset stomache all wekend, off the back of being a bit run down I expect, so not fun.  Couldn't eat too well either.  Missed work yesterday too.  On the mend now I think, so will train tomorrow.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 17, 2014, 12:57:27 PM
Still not 100% better, but close enough to train again.

Chest and Tri's (tiny bit of delts thrown in due to missing monday - will do extra legs on friday too I expect).

Flat bench - (improved) 100x8 (solid - upped next time) 105x6 (hit) 110 x 2 (4 target)
Dentist chair chest press #6x10,#7x10,x10,x8 (#7 pin upped from #6)
OH tri press 60kx12,12,12,12
Push downs 60kx10x10x9 - 50k x 10 (ds)
DB flye 35lb x 15,15,15,10 (a lot of reps! up from 10's and 12's)

Lateral raise 25lb x 10,10,10 (hard)

Hanging abb crunches 1 x15 (mindful of stomach)


Title: Re: The Phoenix Diaries
Post by: Rich mc on April 17, 2014, 01:37:35 PM
Hope you get back to 100% soon mate.
Plenty of rest bud. How you feeling your off season is going?
What the future plans bud?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 17, 2014, 09:03:31 PM
Cheers mate. Yeah, off season seems to be going ok. Looking a bit fuller. Just want to keep hammering my delts and quads. No other real plans other than git mazzive bro  ;D

Feeling better now, and ironically training again has contributed to that. My current di y projects are coming to an end too so will have a bit more time too.
How's your plans coming along? A baby is a shock to the system isn't it!  :D 8)


Title: Re: The Phoenix Diaries
Post by: Rich mc on April 17, 2014, 09:07:25 PM
Good stuff mate, looking forward to seeing you compete again.
For me bud its same old same old, you no how it is with dieting can't really improve any areas while being low on cals but looking forward to making some gains at new gym once I get this year done.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 20, 2014, 08:32:35 PM
Good stuff mate, looking forward to seeing you compete again.
For me bud its same old same old, you no how it is with dieting can't really improve any areas while being low on cals but looking forward to making some gains at new gym once I get this year done.

The new gym sounds ideal mate  :)
I'm looking forward to you competing too!

Had a few busy days DIY'ing again, the latest involved me on a roof (garage) yesterday - one of the hottest of the year! Result - T shirt sun tan! Feel a bit tender today still too  :-[

Looking at some old pictures, this is me, ANB 1998 Juniors, South West.  19 years young....



[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: Nic on April 20, 2014, 09:10:01 PM
Awwww hee hee! :D


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on April 20, 2014, 10:31:16 PM
got the trade mark shape there mate, not quite the shredder.

Gald your feeling a tocuh better old chap ;D


Title: Re: The Phoenix Diaries
Post by: Toby on April 21, 2014, 08:05:07 AM
Quite a shiny look  8)

Have to say, pretty damn good for 19, proper prep and I am betting that could have taken a British junior


Title: Re: The Phoenix Diaries
Post by: Turpin on April 21, 2014, 08:14:29 AM
You looked great even at 19yrs old Matt.  Some could strive their whole life in an attempt to achieve a physique like yours BUT the proof is there ( in that pic ) that you either have it from the onset or you don't . It doesn't stop us ordinary Joe`s trying to the best we can be though.

  T. 


Title: Re: The Phoenix Diaries
Post by: Nagels on April 21, 2014, 09:50:09 AM
Outstanding balance for a junior , hell that's outstanding balance for any category.  ;D


Title: Re: The Phoenix Diaries
Post by: ben-howard on April 21, 2014, 10:49:57 AM
class physique mate, great to see the progression too, i also did the south west as a junior at 19 years young  ;D


Title: Re: The Phoenix Diaries
Post by: KendoUK on April 21, 2014, 12:59:08 PM
Hi Matt,

You have only got better and better, a great physique and still a better one to come mate, looking forward to seeing how that physique grows over the years to come.

Have a great day, what watch day is it today? Mines a Zenith


Title: Re: The Phoenix Diaries
Post by: felix on April 21, 2014, 10:35:53 PM
You look excellent in the photo as a Junior Matt I never knew you had competed back then.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 22, 2014, 09:57:27 AM
Awwww hee hee! :D

It really is a good look!  :D

got the trade mark shape there mate, not quite the shredder.

Gald your feeling a tocuh better old chap ;D

Thanks mate.  No, you are responsable for that moniker! ;D


Quite a shiny look  8)

Have to say, pretty damn good for 19, proper prep and I am betting that could have taken a British junior

Thanks bud.  I didn't have my right hand tan man back then  ;)
Yeah, I'd loved to have done the Brittish that year.  I'll explain in a bit....


You looked great even at 19yrs old Matt.  Some could strive their whole life in an attempt to achieve a physique like yours BUT the proof is there ( in that pic ) that you either have it from the onset or you don't . It doesn't stop us ordinary Joe`s trying to the best we can be though.

  T. 

Thank you T, it's quite a flattering picture to be honest, but thanks anyway.  I'd hardly put you as an Average joe by the way!  8)

Outstanding balance for a junior , hell that's outstanding balance for any category.  ;D
Haha, thanks Pat  :)
class physique mate, great to see the progression too, i also did the south west as a junior at 19 years young  ;D
Cheers Ben, I remember you there!  8)

Hi Matt,

You have only got better and better, a great physique and still a better one to come mate, looking forward to seeing how that physique grows over the years to come.

Have a great day, what watch day is it today? Mines a Zenith

Thanks Kenny, Good choice sir! Just a G-Shock this weekend!

You look excellent in the photo as a Junior Matt I never knew you had competed back then.

Thanks Felix, yes, a bit of a
You look excellent in the photo as a Junior Matt I never knew you had competed back then.
long story, as Toby  mentioned, i'll explain in a bit  :)


Title: Re: The Phoenix Diaries
Post by: KendoUK on April 22, 2014, 12:55:48 PM
A white G-Shock mate?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 22, 2014, 12:59:52 PM
So basically (for anyone interested) when I did my first show at 19 after some guys at the gym suggested I should, when I stood on stage doing the quarter turns, I litterally just stood there.  No twist, no tensing, no flexing - Nothing!
A few weeks later (or maybe more) I got a poster in the post (funny that) for the next ANB show that was in a couple of weeks time - I didn't know you could do more than one! So the option wasn't even there to do the Brittish as I came 3rd at the SW show.
As the dates fell the folowing year, I couldn't be a junior then due to my birthday clashing with the finals and the criteria associated with it.  :'(  I'd of been 21 and 2 months I think.

So this scarred me for about 10 years!
So - anyone reading this who is in a similar position - Head my lament!!!

This is the joys of the internet now I suppose...


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 22, 2014, 01:00:20 PM
A white G-Shock mate?

Red and Orange!


Title: Re: The Phoenix Diaries
Post by: KendoUK on April 22, 2014, 01:04:42 PM
Nice mate.

Do you ever get down South at all mate? to any of the Southern Shows?


Title: Re: The Phoenix Diaries
Post by: SuperSi on April 23, 2014, 12:25:50 PM
You looked great even at 19yrs old Matt.  Some could strive their whole life in an attempt to achieve a physique like yours BUT the proof is there ( in that pic ) that you either have it from the onset or you don't . It doesn't stop us ordinary Joe`s trying to the best we can be though.

  T. 

I thought exactly the same when I saw the pic! You look great, Matt- right from the start!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 23, 2014, 12:57:29 PM
Nice mate.

Do you ever get down South at all mate? to any of the Southern Shows?

I live in the South West, so this was actually my 'local' show (about an hour away).  So I aways support this show as a minimum  :) 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 23, 2014, 12:58:41 PM
You looked great even at 19yrs old Matt.  Some could strive their whole life in an attempt to achieve a physique like yours BUT the proof is there ( in that pic ) that you either have it from the onset or you don't . It doesn't stop us ordinary Joe`s trying to the best we can be though.

  T. 

I thought exactly the same when I saw the pic! You look great, Matt- right from the start!

Haha, thanks guys.  Shame it only took me a bit over ten years to get over it and try again!
 8)


Title: Re: The Phoenix Diaries
Post by: Toby on April 23, 2014, 01:01:17 PM
Haha, thanks guys.  Shame it only took me a bit over ten years to get over it and try again!
 8)

I have heard about this "poor" and "embarrassing" showing that haunted you for a few years now, then you pop out a picture like that! My personal aim for 2014 now is to be "poor" and "embarrassing"  8) ;D


Title: Re: The Phoenix Diaries
Post by: Rich mc on April 23, 2014, 02:07:49 PM
So basically (for anyone interested) when I did my first show at 19 after some guys at the gym suggested I should, when I stood on stage doing the quarter turns, I litterally just stood there.  No twist, no tensing, no flexing - Nothing!
A few weeks later (or maybe more) I got a poster in the post (funny that) for the next ANB show that was in a couple of weeks time - I didn't know you could do more than one! So the option wasn't even there to do the Brittish as I came 3rd at the SW show.
As the dates fell the folowing year, I couldn't be a junior then due to my birthday clashing with the finals and the criteria associated with it.  :'(  I'd of been 21 and 2 months I think.

So this scarred me for about 10 years!
So - anyone reading this who is in a similar position - Head my lament!!!

This is the joys of the internet now I suppose...


I was having a chat to my wife the other day about how fantastic the young lads are now in natural bodybuilding compared to 12years ago when I did my first show.
We came to the conclusion that it must be down to the Internet and the knoladge you take from it.
All I had was steroid filled magazines with un achievable physiques to look at.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 24, 2014, 12:47:02 PM
Haha, thanks guys.  Shame it only took me a bit over ten years to get over it and try again!
 8)

I have heard about this "poor" and "embarrassing" showing that haunted you for a few years now, then you pop out a picture like that! My personal aim for 2014 now is to be "poor" and "embarrassing"  8) ;D

Haha! Well you have someone to give you a hand with posing practice now!  ;) 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 24, 2014, 12:49:32 PM
So basically (for anyone interested) when I did my first show at 19 after some guys at the gym suggested I should, when I stood on stage doing the quarter turns, I litterally just stood there.  No twist, no tensing, no flexing - Nothing!
A few weeks later (or maybe more) I got a poster in the post (funny that) for the next ANB show that was in a couple of weeks time - I didn't know you could do more than one! So the option wasn't even there to do the Brittish as I came 3rd at the SW show.
As the dates fell the folowing year, I couldn't be a junior then due to my birthday clashing with the finals and the criteria associated with it.  :'(  I'd of been 21 and 2 months I think.

So this scarred me for about 10 years!
So - anyone reading this who is in a similar position - Head my lament!!!

This is the joys of the internet now I suppose...


I was having a chat to my wife the other day about how fantastic the young lads are now in natural bodybuilding compared to 12years ago when I did my first show.
We came to the conclusion that it must be down to the Internet and the knoladge you take from it.
All I had was steroid filled magazines with un achievable physiques to look at.


Yep - I hear you on that one mate  :'(
Really is no excuses these days.
Something I find quite useful now is to use my mobile phone to record my routines and stances to review and look back on. Technology!!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 24, 2014, 12:54:49 PM
Last nights session wasn't too bad.  Still not quite in the zone, and with missing monday was a bit out of sorts.

Chest and Tri (plus a shoulder exercise)
Bench 100x8, 105x5,110x2+1
Machine press #6x10,#7x10,10,10
OH tri press 60k x 10,10,8 50x8
Push downs (not feeling it) 60x10,x5+3,50x10
DB flye 35lb x12,12,12,10
Rear facing machine shoulder press #9 x8,8,8
Cable crunches 60k x 25,25

Then went home did a bit of painting, ate tea at 8pm then put Hayden's new Cosy Coupe (toy car) together.  Looked at the clock 9.15pm! (started work at 7am)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 29, 2014, 12:53:32 PM
Hello - how are you?

Been a while, sorry.

First 'monday' session for a couple of weeks, and this routine has only been done once so far!

Rear facing machine press 10,10,8(hard)
BB hacks  -tried Turpin's type with heels raised (approx 2") harder! bit more on the knees too, but better I think.  Certainly allows more depth.  120x10,130x10,130x8 - panting like hell after that!
DB lateral raise 25lbx10,10,10 - last set hard
Smith hacks - Supersetted with
Leg extensions.           
Hacks 30kx12 - ext 75lbx10   -   Hacks 40x12 - ext 75x10
calf raise 21's x 2 sets

Tried to shorten rest gaps where possible for a change.  The new style BB Hacks totally wiped me out too - so thanks Turpin!!  ;D 8)
Felt totally pent when I got home, but not as bad as a new lad at the gym - he threw up in the gym bog! (I wasn't too far off when I got home)
'Ard core Old skool!  :D

Turkish delight 1.5 chunks, Informed whey shake and 2x BCAA (took 2 before gym too) as I've started them again.


Title: Re: The Phoenix Diaries
Post by: SuperSi on April 30, 2014, 02:50:54 PM
Painting can't be much fun after doing chest and some shoulders! :o



Title: Re: The Phoenix Diaries
Post by: Turpin on April 30, 2014, 09:09:19 PM

 Nice ( humbled ) to hear you gave my style of hacks a try Matt ,  I like a 3-4" raise which really forces the knees forward hence I am very conservative with the weight ,  BUT form is paramount on these.

  T.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 01, 2014, 12:39:59 PM
Painting can't be much fun after doing chest and some shoulders! :o



Nope! It's kind of - dip drush, do a few strokes, drop arm, shake it down, and repeat! Still almost there. " more 'days' and finito!  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 01, 2014, 12:46:28 PM

 Nice ( humbled ) to hear you gave my style of hacks a try Matt ,  I like a 3-4" raise which really forces the knees forward hence I am very conservative with the weight ,  BUT form is paramount on these.

  T.

Your knowlege is plain to see mate  :)
Wow, I've never tried blocking up that high before! I'll try that next time (just to see) and like you say, form, form , form!



Chest and tri's again last night

Bench 100x8, 105x5,110x3
Machine press #7x10,#7x10,10,10
OH tri press 60k x 12,12,12
Push downs 60x10,10,50x10
DB flye 35lb x12,12,12,10
DEc sit ups x30, +7k x 30



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 01, 2014, 12:50:57 PM
Wasn't really feeling the bench again.  Just not in the groove, and the weights should be moving / progressing more than they are (or at all!)

Shoulder and elbow are still a little 'achey'.  Not injured, just feels a bit RSI-y or something, that I'm finding off putting.
I think I'll bite the bullet and try the BP Joint restore and see how I get on with that.
I'm on holiday for a week with the family in a static caravan type thing near Southhampton in two weeks, so will have a full rest then, and may book a sports massage the weekend before I go too, to make me a bit looser for the rest period too.
Back on creatine for about 2 weeks now, so perhaps looking a touch fuller again at present.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 06, 2014, 12:51:57 PM
Friday 2/5/14

Due to mental traffic, I diverted home and then cycled to the gym (approx 2 miles)
Vertical leg press x15,x15,x15,x15 (sweating after this!)
Close grip V bar 45deg pull downs x10,x10,x10
Ham curls 30kx10,10x8,25x6
Cable bicep curls 60kx10,x10,x10
Prone cable curls 60kx10,10,10(hard)
Single arm cable rows x10,10,10
Standing hammer curls 35lbx8,40x8,35x8
Cable crunches to finish

Cylce home nearly killed me............


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 06, 2014, 12:56:21 PM
Monday 5/5/14
Machine shoulder press - rear facing x10,10,10
BB Hack (heels on 2" block) 120x10,130x10,130x10 (panting a lot!)
Lateral raise 25lbx10,10,10(hard)
Smith hacks 40kx12,x12 Super setted with Leg curl -
Leg ext 75lb x10,10
Rear pec dec x12,12,12
Calf raise 21's x 2 sets
Hanging crunches to finish

Sticking with the raised heel on the BB hacks, if nothing else for the extra depth that it provides.  I'm all about ROM whenever I train (or try to)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 08, 2014, 12:58:16 PM
Chest and Triceps


Bench 100x8, 105x5,110x3  -  sets 2 amd 3 seem to be 1 rep down still, still not in the groove  :-\  So decided to do a 1 rep with 120k - went up ok actully!
Machine press #7x10,#7x10,10,#8x8
OH tri press 60k x 12,12,12
Push downs 60x10,10,60x10
DB flye 35lb x12,12,12,10 - used a different bech for these, and a bit more of a 'twist' at the bottom of reps, made it harder.
Dec sit ups x30, +10k x 30

did more painting then for about 45 mins - 95% finished!


Title: Re: The Phoenix Diaries
Post by: felix on May 08, 2014, 01:35:52 PM
Matt 120kg is excellent benching especially so at your bodyweight do you ever think about doing a powerlifting comp again I am sure you would do very well.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 11, 2014, 08:30:46 PM
Matt 120kg is excellent benching especially so at your bodyweight do you ever think about doing a powerlifting comp again I am sure you would do very well.

Thanks Felix. One of the old boys down the gym keeps asking me to do it again, but I like bodybuilding training too much, plus it does hurt my joints a bit too.

Trained my usual Friday session, enjoying the cable bicep work.
Um off for a weeks holiday with the family to a Haven site in Bognor, so I have timed this with trying the BP joint restore for a few little niggles (mostly diy induced) and I also went for a sports massage last night too, so I can be nice and loose for the holiday.
Even if we did spend all of Saturday trying to fix my car again!
All sorted now, along with the diy project that had been nagging at me, so the break will be nice to know that it's completed.
Will still pip into the forum whilst away no doubt.  :)


Title: Re: The Phoenix Diaries
Post by: csaunders on May 11, 2014, 09:03:13 PM
Strong Matt! I bet your still (annoyingly) ripped too!


Title: Re: The Phoenix Diaries
Post by: Toby on May 11, 2014, 09:03:58 PM
Bognor for a holiday? Rock n roll! And not even BNBF Southern week!



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 11, 2014, 09:11:24 PM
Strong Matt! I bet your still (annoyingly) ripped too!

Haha. Thanks mate. Well, still got abbs!abbs! :D


Bognor for a holiday? Rock n roll! And not even BNBF Southern week!




Well, near bognor/southampton! Didn't want to take a 20 month too far as all the traveling isn't really fair.
The show would have been a good detour!! :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 19, 2014, 12:57:57 PM
Bonjour!
Back from our holidays (and back to work). Had a nice time - weather was ace! apart from the drive up which was awful, really bad rain, the zero visability and full blast wipers type, but cleared up a treat once there  :) 8)
Didn't do any sort of training/stretching, just tried to rest the body a bit (apart from Hayden enjoying me carry him alot of the time - great single bicep work! :D)
Went to Brighton, and the Victorian aquarium that is also there (very good), and Marwell zoo (on the sunniest day).

Looking forward to getting back to training tonight (it's going to kill me no doubt!) and having a good stretch and work out, as i find being away from the gym I tend to stiffen up a bit, gym must keep me subtle.  Plus seeing and hearing all about the Expo at the wekend that I missed has aslo fired me up a bit.
Body weight wise I have no idea, the evening meals were a bit crapy (fish and chips etc) but I probably still ate less, and had to rely on making sandwiches etc for a couple of the days out.  Still looking fairly lean, albeit slightly flatter etc due to no pump etc.
Back on Creatine too as I didn't bother taking it away with me.  Gave the joint restore stuff chance to work, elbow and shoulder seem better now too.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on May 20, 2014, 09:45:22 AM
Sounds like you had a great time and a well needed break. It's funny how you can eat the regular rubbish that most people eat day in day out and ultimately consume less calories than you usually would, but it's amazing how you start to crave the cleaner food and structure back in your life.
Do you have a new training plan to follow or anything different to add / try?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 20, 2014, 12:50:49 PM
Sounds like you had a great time and a well needed break. It's funny how you can eat the regular rubbish that most people eat day in day out and ultimately consume less calories than you usually would, but it's amazing how you start to crave the cleaner food and structure back in your life.
Do you have a new training plan to follow or anything different to add / try?

Absolutely mate.  That was the one main thing I missed/wanted to get back to - my structured eating.  Drinking my usual amount of water too.  I think I must of needed the rest, as last nights session went really well.  Better than expected! (Still hard - as I expected! ;D)

Rear facing machine shoulder press  #9x10,#11x10,#11x10 (2nd set up, 3rd same)
BB Hack (heels on 2" block) 125x10,135x10,135x8 (all up 5+Kg)
Lateral raise 25lbx10,10,10(hard)
Smith hacks (no lockout and close stance) 40kx12,x12 Super setted with Leg curl -
Leg ext 75lb x10,10
Rear pec dec #6x12,#7x12,#7x12
Calf raise 21's x 2 sets



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 20, 2014, 12:57:21 PM
So all in all a good session.  was swaeting a fair bit after the hacks, and think the non-lockout on the smith hacks are better too.
I noticed the machine shoulder press was very comfortable, so indicates rest was needed.  The massage before the hol helped too i think.
Then did a bit of skipping to finish.  Man! My form has tured to crap - no rythm! Got there in the end.


@Keith - I have put a couple of new (or old ones I used to do) on fridays I have been doing standing cable biceps followed by prone (lyeing dead flat) curls, that I'm really enjoying.  I'll keep this current routine another 2 weeks then change it again.  Not sure wether to do a dedicated leg day or not.  I'd like to introduce biceps twice weekly for a bit again, as I feel like I have neglected them a little (arms in general) - still hitting them, but I know it worked well the last time I did.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 22, 2014, 12:56:22 PM
Chest and Tri's

Altered the sequence a bit, as a new-ish lad was on the cable machine and in my way a bit.

Bench 102.5x7,105x5, 110x2+1(fail)
Machine press#7x10,10,10#8x7
Flat flye - a bit heavier - 40lbx10,x8,45x8
Tricep push down (with the V bar for a change - felt nice) 50kx12,60x12,x10,50x10
OH cable press 60x12,12,10
Cable crunches 60kx25,x20
Hanging / crunches x 20

Bench is still poor, and not in the groove at all. I'm thinking either -
1/ Pan it off and do DB's and heavy dips again
or
2/ Drop the numbers (reps)right down and try and whack the weight on.

Not sure - suggestions?
As monday went so well, I'd hope the strength would continue, more like I was still not 100% recovered from it.


On a side note - the new-ish lad acutally called me 'Bro' in all seriousness when I jumed in with him on the push downs after I had enough of waiting for him. True!


Title: Re: The Phoenix Diaries
Post by: Nagels on May 22, 2014, 01:44:09 PM
Chest and Tri's

Altered the sequence a bit, as a new-ish lad was on the cable machine and in my way a bit.

Bench 102.5x7,105x5, 110x2+1(fail)
Machine press#7x10,10,10#8x7
Flat flye - a bit heavier - 40lbx10,x8,45x8
Tricep push down (with the V bar for a change - felt nice) 50kx12,60x12,x10,50x10
OH cable press 60x12,12,10
Cable crunches 60kx25,x20
Hanging / crunches x 20

Bench is still poor, and not in the groove at all. I'm thinking either -
1/ Pan it off and do DB's and heavy dips again
or
2/ Drop the numbers (reps)right down and try and whack the weight on.


Not sure - suggestions?
As monday went so well, I'd hope the strength would continue, more like I was still not 100% recovered from it.


On a side note - the new-ish lad acutally called me 'Bro' in all seriousness when I jumed in with him on the push downs after I had enough of waiting for him. True!

Hey Matt, might well be a shoulder restriction on the benching. You've had a bothersome shoulder and I'm definitely of the belief the body will self regulate the workload if there's an injury/inflamation issue.CNS safety brake kinda thing. Dunno if you've tried floor presses ?...I cant bench heavy worth a damn anymore but I've found the paused floor press takes the shoulder joint out of the equation.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 23, 2014, 01:02:34 PM
Hey Pat.  No, i've never tried floor presses (partly due to the state of our gym floor!), I may give them a try.
The shoulder and elbow both seem fine now, just a bit tired (RSI).  Not sure if my break helped, time in general or the BP Joint Restore I have been taking (Approx 2 weeks).
I'm mulling over totally changing my routine shortly, and swinging towards Inc/Dec DB pressing for a bit, Deadlifts and squats.  Hhmmmm.......


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 23, 2014, 08:17:50 PM
Update from Wednesday - my chest is killing me!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 24, 2014, 09:53:24 AM
Went a bit more in the mix last night, and did Back and Bicep (plus forearm) and left out Hams to spend more time on the others.
I'm planning on mixing things up a bit once I get chance to design something.
Anyway -
Wide grip chins x 12,+25lb x8, 35x6, Bwx6
Narrow grip bwx10, +25lbx6,x6
Db row (done in a high pull fashion and slight arc under the bench 85lbx10,x10,x10
Pendlay rows on 2" block 60kx10,x10,x10,x10
Seated bicep curls (with twist. Db  moving together)40lbx8,x8,x6,x6
Cable biceps standing 60kx10,10,50x10
Prone - 50x10,10,10
Wrist curls 20k (bar) x15,x12

Noticed I have got really weak on most of the above and a bit 'soft' exercise wise, so time to go 'Orrible Olk Skool again with the new routine.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 24, 2014, 09:55:00 AM
Today my Biceps are DOMS'ed a lot.  The right one even worse as I had slept on a bent arm meaning it was flexed for hours on end...Owch! I remember waking up in agony, then fell back to sleep and did it again!


Title: Re: The Phoenix Diaries
Post by: Toby on May 24, 2014, 09:59:25 AM
Today my Biceps are DOMS'ed a lot.  The right one even worse as I had slept on a bent arm meaning it was flexed for hours on end...Owch! I remember waking up in agony, then fell back to sleep and did it again!

aka wa**ers elbow?


Title: Re: The Phoenix Diaries
Post by: AKHT4R on May 26, 2014, 06:55:35 PM
Hi Matt,

just been catching up with the journal and been watching some NMTV stuff and looking in great condition as usual! workouts still as strong as i remember! keep it up and will be following the progression :)

hope all is well and you had a nice break!

AK


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 27, 2014, 12:55:50 PM
Today my Biceps are DOMS'ed a lot.  The right one even worse as I had slept on a bent arm meaning it was flexed for hours on end...Owch! I remember waking up in agony, then fell back to sleep and did it again!

aka wa**ers elbow?

It would be more in the shoulder if it was  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 27, 2014, 12:56:47 PM
Hi Matt,

just been catching up with the journal and been watching some NMTV stuff and looking in great condition as usual! workouts still as strong as i remember! keep it up and will be following the progression :)

hope all is well and you had a nice break!

AK

Thanks mate.  Good to see you posting again.

I noticed the picture of you and Si on the Bulk Powders stall - still looking solid!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 27, 2014, 12:59:12 PM
Had a good time at the NPA York's on sunday with Toby and the crew.  Spent most of the time and had a great laugh chatting to Si on the BP stand, and picked his brains over a few things too which was good.
I felt totally wiped out from the weekend though, as I had a friend's meal on Saturday night, worked Saturday morning, then left for york's at 7am, got home 3.15am Monday!
Friday's session was good, and the result was mega sore core from the db rows as I do them with a high pull and arch under the bench, and forearm doms like a mo fo from all the chins! So all in all I didn't train Monday, will go tomorrow and go in the mix a bit.
After mulling it over and chatting to Toby, think ill  change my routine next week


Title: Re: The Phoenix Diaries
Post by: Toby on May 27, 2014, 09:01:56 PM
I am only just now fully recovered from that epic journey and day. Worth it totally and I will do it again next year though..


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 28, 2014, 12:52:16 PM
Me too mate - epic! The only disapointing thing was not seeing 3 old blokes sliding down a hill in a bath tub  :D

Right - I've decided to change my routine up a bit for a while, and will start it tonight, friday will be a bit of a mix, then full structure monday.

Not fully worked out, but will be something like this -

Mon.
Chest, Tri and Shoulders (Tri + shoulder priority)

Wed.
Legs and abbs

Fri.
Back and Biceps (forearms etc)


It will probably look very similar to 'Push - Legs - Pull' scenario with the exercises I have chosen.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on May 29, 2014, 07:57:50 AM
looks good mate.

I do struggle with doing chest and then shoulders. As my pressing strength goes right down


Title: Re: The Phoenix Diaries
Post by: SuperSi on May 29, 2014, 10:36:26 AM
Great chatting to you properly at the show, mate! Always a bonus having a World Champ on the Bulk stand - thanks for your help, appreciated!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 29, 2014, 12:45:37 PM
looks good mate.

I do struggle with doing chest and then shoulders. As my pressing strength goes right down

Cheers mate.  Yes, I know what you mean, I thought the same thing.  Thats why the sequence will be tri,shoulders,chest - but with the exercises I have chosen there will be a big cross over anyway.  Well - that's the plan!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 29, 2014, 12:47:14 PM
Great chatting to you properly at the show, mate! Always a bonus having a World Champ on the Bulk stand - thanks for your help, appreciated!

You too mate.  I was surprised how fast the day went when we got chatting  :)
Good to see and hear all the interest in the brand  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 29, 2014, 12:55:11 PM
Enjoyed last nights session, and happy that I will be sticking with it for a while before fully reflecting on the method I feel is the most productive.

Vertical leg press (heavy) x12,12,12 (plus lots of warm ups)
Squats 60x10,100x10,120x8,130x8 - all done beltless
Leg extensions x10,10,10
DB SLDL 60lbx10,85x8,85x8
Single leg ham curls 15kx8(each leg),x8, x8 with 25k both legs together
Smith donkey calf raise 40kx20,20,20 (plus whatever weight the sticky smith contriduted!)

I did feel I could zip through just legs quicker - less warm ups required I guess.
Didn't have time for Abbs, as I spent an age looking for the board that goes across your knees for the calf raise (gave up in the end and had the bar across my knees - proper 'Ard!)


A friend is training with me on friday (the one I made sick once training) so wil do a bit of back,bicep and chest with him (if he turns up) then the above mentioned Chest, Tri Delts on monday again.


side note - Glutes are slowly ceasing up...... :-X


Title: Re: The Phoenix Diaries
Post by: Toby on May 29, 2014, 05:36:52 PM
Where is the challenges on the squats? BW for reps? 100kg for 100 reps timed? Ya pussy! lol

 ;D

Nicely done seriously though, SLDL with db's are one I cannot get on with so I think that looks a nice weight on them


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 30, 2014, 09:52:39 AM
 :-X :-X :-X

I don't think my poor legs are up to that sort of malarky yet!  I was pretty happy with the squats, building up to 130k as I havent done them in a while. I feel theres another 10k there fairly comfortably.
DB SLDL's take some getting used to, I find holding them at an angle nearer the edge of the handle helps.

Legs update -

Ham-strings-are-killing-me...


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 02, 2014, 09:57:12 AM
Friday was a bit of an off session really.  Mixed a bit of chest+back (plus tri and bi).
Had a mate training with me, but he takes an age, plus was on call - so had to keep answering his phone wich was off putting to say the least.
also had a funny pain in my chest/stomach, not sure if it was mega intergestion or something? never had it before, gone again now? Really hampered the session and was very off putting.
Dips x10,+60lbx10,85lbx10, x10
High incline DB press 60x10,75x7,x6,x6 (poor)
Decline bar bp 60kx10,80x10,x10

Lat pd x10,10,10
Cable row x12,12,12
Single arm row x10,8,8
Preacher db curl 25lbx10,35x10,10




Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 05, 2014, 12:57:35 PM
Monday 2/6/14

Chest / shoulder / tricep

Dips (wide bar grip) BWx10,55lbx10,85lbx10,100lbx10,100lbx8 (good to get back into these - there was a time I could dip lots)
Incline DB press 55lbx10, 70lbx7,x6,x7(? - not sure what happened there!)
Decline bb press 80k x8,7,8
Rear facing machine shoulder press #7x10,10,10
DB flye 25lbx10 SS 15lbx10  -  repeated for 3 sets (last set was 25lbx8,15lbx10)
Reverse grip tri push downs 21's x 3 sets

Had a bit of a stomach bug again, of work yesterday so no gym then, not 100% now, hopfully go again tomorrow.
Claire and her mum has been really ill, being sick etc.  Bloody nursery I reckon!


Title: Re: The Phoenix Diaries
Post by: Rossdog on June 05, 2014, 01:01:23 PM
its interesting to read how champs like yourself matt do things, love taking bits and bats from your workouts. followed your journal since the start, not many places u can follow a world champs training and approach.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on June 05, 2014, 03:58:20 PM
Yep, nursery is a breeding ground mate. Plenty of fluids and rest required, plus maybe some Dioralyte. I had it before the Yorkshire last year and lost a fair chunk of weight. Best to take it easy for a while (if possible).


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on June 05, 2014, 06:29:43 PM
Bits and bats, propper Yorkshire!!

Great to train with Matt and be able to see how basic the plan is, just keep working and be consistant


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 05, 2014, 08:33:29 PM
its interesting to read how champs like yourself matt do things, love taking bits and bats from your workouts. followed your journal since the start, not many places u can follow a world champs training and approach.

Cheers Lewis  :)
I know it's never a one size fits all kind of thing, but journals are always food for thought.
I think you would actually kill me if I trained with you!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 05, 2014, 08:37:11 PM
Yep, nursery is a breeding ground mate. Plenty of fluids and rest required, plus maybe some Dioralyte. I had it before the Yorkshire last year and lost a fair chunk of weight. Best to take it easy for a while (if possible).

I'm normally good at fighting off illnesses, and hardly ever are I'll, and I got away with it lightly compared to the Mrs, but it sucks not being able to train etc, let alone have it effecting a competition like it did for you  >:(
That's kind of why I went back to work today,try and move it along a bit.
Totally whacked out now though!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 05, 2014, 08:38:44 PM
Bits and bats, propper Yorkshire!!

Great to train with Matt and be able to see how basic the plan is, just keep working and be consistant

Cheers mate. Yep,that's always my philosophy. That and quality reps,quality sets


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 06, 2014, 07:43:55 PM
Had a bit of a relapse midday today. Pecked at my dinner and felt a bit better again, so decided to do a bit of training, only to stretch the body out if nothing else.
Thought about doing some dead lifting as a compound, and got talked into doing '10's' with the old guard.
60 x10.  100x10. 120x10. 140x10. 160x10.  100x20. Happy with that, haven deadlift in a while. No straps as usual too.
Then just preacher dumbbell curl. 30x8. 35x8,x8.

Decided that was enough as still not 100%.
Glad I went Though.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on June 07, 2014, 08:34:26 AM
best not to push it mate. I t would seem as soon as kids go to school or nursery the bugs are rife. Our freind seems to always have soem minor cold ect as her girls at school


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 10, 2014, 09:56:16 AM
best not to push it mate. I t would seem as soon as kids go to school or nursery the bugs are rife. Our freind seems to always have soem minor cold ect as her girls at school

It's a germ factory mate!
Well - today is the first day I feel 100% better.  Last nights session wasn't great, still a bit tentative, and a weird atmosphere in the gym too that was weird.  Just a couple new-ish lads there, neither were taking it seriously and I think that subconciously affected me - plus getting over being ill too.  It picked up a bit once I got going.

Dip s 55lbx10, 85x10, 100x6 - left it there - didn't feel right, with that hanging off my recovering guts!
Incline DB press 55lbx10,70x8,x6,x5,55lbx8
Machine chest press (decline angle) x10,10,10,8,8
Machine shoulder press #7x10 (easy?) #8x10,x8
DB lateral raise 25lbx10 SS 15lbx10  repeated 3 sets
reverse grip tri push downs 30k x 21's x 2 sets.  then 7,7 then normal grip x 10




Chose this workout as I didn't want to - or be assed to ask the lads who were there.

Feeling and looking a bit beter again now.  The diet had been all over the place, I just couldn't stomach anything at 4pm like I normally would, and my normal diet food wise didn't appeal to me either.  I tended to eat high cal meals that were rich (and fatty! - grease) when I did eat.  Pizza, etc.  Didn't look too bad afterwards either!
I think my body needed some stodge.

Looking forward to hitting my now usual leg work out tomorrow.  Back's a bit achey from the deadlifts, on reflection I probably did a bit too much on them, even though they went really well and I enjoyed them.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 10, 2014, 12:46:13 PM
Lets hope thats the end of the bugs for a while now!



Title: Re: The Phoenix Diaries
Post by: Toby on June 10, 2014, 12:49:48 PM
Using pounds as the number on the DB's does not really make them sound heavier btw  ;D

Glad to hear normal service is resuming mate


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 10, 2014, 12:55:56 PM
Using pounds as the number on the DB's does not really make them sound heavier btw  ;D

Glad to hear normal service is resuming mate

you know how old skool we are mate!
Thanks, mate.  It's so frustrating not being able to do the things you want/could do.
Just need my strength back now please!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 12, 2014, 12:46:03 PM
Back to it last night - Legs.

Vertical leg press(big plates +50kg) x12,x12,x12 easier than last time, will up it by ~20k
Squats 60x10,100x10,120x8,130x8 (hard)
Leg ext 10,10,10
DB SLDL 55lbx10,85x8,x8
Single leg ham curl 15kx8,x8, - both legs - 25kx5/20x5
Donkey calf raise 40kx20,x20,x15
Cable crunches 60kx20,x20
FIN

Had an Informed whey shake, 2 BCAA's, 2 chunks of Turkish delight.  I also use the Intra workout drink during training too.

After a suggestion from speaking to Martin Duckett at the Yorkshire a couple weeks ago, trying 1 scoop of the Breakfast smoothie mixed with 0 fat greek yoghut with my usual breakfast - Very nice!


Title: Re: The Phoenix Diaries
Post by: Nic on June 12, 2014, 12:57:12 PM
Yum yum! Have you tried BP flavoured beef isolate mixed into either Total yog or cottage cheese (if you like cottage cheese of course) - yummy.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 12, 2014, 12:59:56 PM
Yum yum! Have you tried BP flavoured beef isolate mixed into either Total yog or cottage cheese (if you like cottage cheese of course) - yummy.

Yep - I have it at 4pm evey day! (with cottage cheese). Yum Yum!


Title: Re: The Phoenix Diaries
Post by: SuperSi on June 12, 2014, 03:13:01 PM
I like the creativity going on here!  ;D

The strength will return in no time, mate. :)


Title: Re: The Phoenix Diaries
Post by: Rossdog on June 12, 2014, 06:07:20 PM
STRONG squatting after the vertical leg press. We have one of them on order at the muscle unit should be here in a couple of weeks, what do u think to it? Do u use it often? X


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 12, 2014, 08:38:14 PM
I like the creativity going on here!  ;D

The strength will return in no time, mate. :)

It comes from the brains of dieters everywhere!
I feel 'up' for the gym again now at least, so that's a good thing


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 12, 2014, 08:41:20 PM
STRONG squatting after the vertical leg press. We have one of them on order at the muscle unit should be here in a couple of weeks, what do u think to it? Do u use it often? X

Thanks bud. Back squatting after a bit of a break from them so should improve on them. This routine I'm concentrating on powering up from the bottom with speed.
I like the leg press, ours the range of movement could be more, but it's nice to keep going and going without worrying about form etc, and you can really take your time at the bottom without the fear if getting stuck.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 16, 2014, 09:52:19 AM
Friday 13th - Back and Biceps

Wide grip chins BWx10, +20lbx8, +30lbx8,x5
45deg wide grip pull downs x10,10,10
DB row (with a high pull and arch under bench) 60lbx10,85x8,x8
Seated DB curl (both arms)30lbx10,40x8,x7,x5
EZ curls 42.5x8,45x8,x8
Wrist curls 20kx20,x15

I wanted to deadlift really, but my hams were too fried from wednesday, so that is one downside to this current pattern.  Back was a little achey too from the beltless squatting.


Title: Re: The Phoenix Diaries
Post by: Toby on June 16, 2014, 10:01:33 AM
So what will you do about it? Put legs and back on Monday and Friday instead to give max rest time between the two?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 17, 2014, 12:47:49 PM
So what will you do about it? Put legs and back on Monday and Friday instead to give max rest time between the two?

This was something i was fairly certain would happen.  I will probably go back to my old split in a few weeks.  The thing is I do currently enjoy just blasting legs, and it has given me more time to focus on Bi and Tri work, so will keep at it a little while longer.



Had a good session in the end last night (started off with a bit of a headache - very hot and stuffy at work - but it didn't get any worse).

Dips BWx10,55lbx10,85lbx10,100lbx8,x8
Incline DB press (A notch higher this week as I jumped in with the Daves) 60lbx8,70lbx7,x6,60x8
Decline BB press 85x8,7,5
Machine shoulder press - rear facing #7x8,8,8
Bent over lateral raise 25lbx10 - SS 15lb x 10, repeated for 3 sets
Reverse grip tri push downs (cables) 30kx21's x 3 sets


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 23, 2014, 12:50:09 PM
Just noticed I haven't updated in a while, been a busy few days.
Had a good session on wednesday
Vertical leg press(big plates +70kg) x12,x12,x12 (up 20k)
Squats 60x10,100x10,122.5x8,132.5x8
Leg ext 10,10,10
DB SLDL 65lbx10,85x8,x8
Single leg ham curl 15kx8,x8, - both legs - 25kx6/20x6
standard calf raise (Smith m/c busy) x20,x20,x15
Cable crunches 60kx20,x20

Had Thursday off work as we had an apointment at Bristol childrens hospital for Hayden to have his grommets fitted (fluid in ears).  He had to be fasted for the operation scheduled for 12pm (he likes his food - a lot!), waited till 1pm , then got told it had to be cancelled due to an emergency - gah! It was roasting hot there too.
Got home at 3pm and decided to try and fix isues with my car in the sun.  Seems sorted now!

Fridays session was great! Best in a while,  a combination of nice weather, good tracks coming through playlist and a fairly quiet gym made it really enjoyable.  Got a nice sweat on too -

Wide grip chins BWx10, +20lbx8, +30lbx8,x8 (hard)
45deg wide grip pull downs 5 discs x10,10,10
DB row (with a high pull and arch under bench) 60lbx10,85x8,x8,x8
DB pullovers - 55lbx10,65lbx10,75lbx10
Seated DB curl (both arms)30lbx10,40x8,x7,x5(hard)
EZ curls 42.5x8,45x8,x8
Wrist curls 20kx20,x16

Lots of DIY at the weekend - washed the car as a bird had excavated its bowels over the roof of it, then dug out some footings in preperation for a slab base ready for a shed.  Then the 3 of us went out for a bike ride in the sunshine.
Feeling the effects of all the sun now, nice to be outside in the fresh air though  :)



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 23, 2014, 12:56:12 PM
Todays food -
6AM - 30g oats+Informed whey with blueberries
2 egg omlette with Supergreens and cheese, small glass of smoothie+creatine

9.45AM - Wrap with 1/2 can tuna(withUdo's), biled egg, 6 almonds,small handfull of Goji berries, apple

12.30PM - 5 new potatoes, chicken breast (with Udo's) lots of veg

4PM - Cottage cheese with Hydrobeef protein, banana

6.30 PWO Informed whey + turkish delight.

7.45PM - TBC!

10PM - Complete protein blend with shredded wheat



Title: Re: The Phoenix Diaries
Post by: Toby on June 23, 2014, 12:56:30 PM
I am sure your famous dark complexion reacted well to the sun  8)

Squats are lighter than they had been, is there a reason for the reduction in the weight which is about 15% down on the peak you were hitting of 150's in March/April


Title: Re: The Phoenix Diaries
Post by: Nic on June 23, 2014, 03:52:43 PM
Grommets, blimey that takes me back - I too am part of the "Glue Ear Crew", or was anyway (only the coolest kids get to have grommets you know). Apparently doctors can still see the scar in my eardrum when they have a look with an auriscope.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 23, 2014, 08:05:42 PM
I am sure your famous dark complexion reacted well to the sun  8)

Squats are lighter than they had been, is there a reason for the reduction in the weight which is about 15% down on the peak you were hitting of 150's in March/April

I actually tan quite nicely when I get chance to get out in the sun! Some of us work full time you know! :D

I've only been back squatting a few weeks, and this is Acer the leg press, so numbers will be a little down. Increased 2.5k on last two sets last week and numbers hit, so will go up again this week


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 23, 2014, 08:11:22 PM
Grommets, blimey that takes me back - I too am part of the "Glue Ear Crew", or was anyway (only the coolest kids get to have grommets you know). Apparently doctors can still see the scar in my eardrum when they have a look with an auriscope.

Cool to the core Nic!  :)
The scarring was a concern when we had the tests, but it was deemed less important than the risk of missing speech development due to the fluid, balance will be affected too.
Ironically, if he wasn't poorly when he was a baby, he wouldn't have had all the tests and noticed the fluid! His hearing isn't too bad, and his vocabulary is actually ahead! Such is life.
What was the reason for yours ?


New appointment is now the 10th July!


Title: Re: The Phoenix Diaries
Post by: Nic on June 23, 2014, 10:36:35 PM
Pardon? ;)

I don't honestly know Matt, I was tiny (3 I think) and don't remember anything about it. I know I had "glue ear" (how gross) but not sure if it affected me or how it was discovered. The scarring thing might not even happen any more. My op was nearly 35 years ago, I'm sure things have moved on.



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 24, 2014, 12:54:35 PM
I now have an image of you with a long ear trumpet like on 'Allo 'Allo  :D

Enjoyed last night again - I think I'm finally 100%.  My digestion etc seems a lot m ore settled too.  A combination of illness, run down/stressy etc all combined I expect.  I was chatting to Richard Gratton at York's and he said he suffers a lot with that, and subsequently shows in how he looks.  No surprises there really as the stomach / digestion is the source of everything.
Ahyhoo -
I couldn't start the normal routine as the equpment was taken, so swopped things round a bit.
Incline DB press 45lb x 10, 70lb x10,8,7,6
Decline BB press 85x8,8,8
Machine shoulder press - rear facing #8x8,8,8
Dips BW only 15,15,15,15
Bent over lateral raise 25lbx10 - SS 15lb x 10, repeated for 2 sets, 20lbx12,15x12
Reverse grip tri push downs (cables) 30kx21's x 3 sets

I think the heavy dips dont help, as I think in the past it seems to 'strain' my stomach a bit, partly as I have close to my body weight hanging off me, and that my waiste is comically small too - thats another reason I repped out with just BW.
Had a nice sweat on come the end too.  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 24, 2014, 12:58:15 PM
Last nights evening meal was 5 new potatoes, a fish cake, lots of veg and a dollop of french mustard.  1g vit C and a vit D.
My cottage cheese was a bit 'warm' at 4pm yesterday  :-X, so today went for a complete protein smoothie with an extra scoop of Ultra fine oats, and 2 small bananas.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 26, 2014, 12:53:30 PM
Happy how last night went.  A nice swaet on again, and progressing on the squats (after Toby told me off  ;D)

Vertical leg press(big plates +50kg) x12, (plus 20k making big plates +70K)x12,x12,x10
Squats 60x10,100x10,125x8,135x8
Leg ext 10,10,10
DB SLDL 65lbx10,85x10,x8
Single leg ham curl 15kx8,x8, - both legs - 25kx6/20x4
Donkey calf raise (smith m/c) x20,x20

Out of time to do abbs



Title: Re: The Phoenix Diaries
Post by: SuperSi on June 26, 2014, 03:39:06 PM
I hope all is good with your boy, mate. :)

Great squatting!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on June 27, 2014, 10:57:05 AM
I hope all is good with your boy, mate. :)
Me too mate, hope Hayden is ok. It leaves you feeling helpless and to be honest it wouldn't surprise me if the digestive issues are partly due to the stress that comes from subconsciously worrying.

A lot of the books I’ve been reading keep referring to meditation and until recently I’d dismissed it. We’re not talking Shaolin monk style, but just some quiet time with just your own thoughts can go a long way to relieve some tension. Few deeps breaths in the sunshine etc. A break from the smart phone is also nice.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 27, 2014, 07:43:11 PM
I hope all is good with your boy, mate. :)
Me too mate, hope Hayden is ok. It leaves you feeling helpless and to be honest it wouldn't surprise me if the digestive issues are partly due to the stress that comes from subconsciously worrying.

A lot of the books I’ve been reading keep referring to meditation and until recently I’d dismissed it. We’re not talking Shaolin monk style, but just some quiet time with just your own thoughts can go a long way to relieve some tension. Few deeps breaths in the sunshine etc. A break from the smart phone is also nice.

I hope all is good with your boy, mate. :)

Great squatting!


Thanks guys  :)
He's always a happy chappie, but be good to get it out of the way.  In a way it was worse being at the hospital waiting and seeing all the other kids wiped out from the anaesthetic!

Keith - I think you are right.  I seem a lot better now. A bit of sunshine does wonders (especially as I work indoors).  I've given myself a little DIY project making a slab base for a shed, so been at the top of the garden with my little radio, shirt off, bottle of water and getting on with it in a relaxing / far and away kind of way


Title: Re: The Phoenix Diaries
Post by: Badger on June 27, 2014, 08:03:42 PM
Very strong Matt, and I imagine you still shredded...damn you  ;)

Good to hear your little one is being taken care of. Had ear issues aswell mate, out of I nowhere I still randomly stagger off balance as if I am pissed...even when on the off chance I am sober :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 27, 2014, 08:06:48 PM
A good session again tonight, strength is back too. Goes to show when you feel better inside, the outside does too!
I'm thinking of doing a strength type routine soon,the stuff I have been doing lately is good, but no real compounds except the squats, but they are pre exhausted (as planned ).
Possibly have a stab at my last target again on the bench.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 27, 2014, 08:10:16 PM
Very strong Matt, and I imagine you still shredded...damn you  ;)

Good to hear your little one is being taken care of. Had ear issues aswell mate, out of I nowhere I still randomly stagger off balance as if I am pissed...even when on the off chance I am sober :)

Not too bad mate, you know me!  ;) bit fuller but still structured diet etc.

Hopefully this will help with his balance, as we are thinking of taking to gymnastics class when he's too old for his tumbling totts class !


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 02, 2014, 12:50:23 PM
Training is ticking along nicely, and the concentration on my arms has seen them respond.  It's nice to really hit the biceps with a focus now and then.  Triceps seem to be full, but theat might be down to my latest DIY project....
Spent all last weekend and yesterday digging out some footings for a garden shed, then bashing / tamping down bricks for the hardcore, before laying a load (20) of old 2 foot square x 2" concrete slabs I had kicking around, plus mixing up the sand/cement by hand too - bloody hard work that!
I looked up what the weight was on the slabs, as they seemed heavy, and they are ~45K each! That and my shocking lack of skill laying them (no two were the same  :'() resulted in several attempts on most of them making quite the workout.
I took monday  a little easier in the gym due to this plan -
Incline DB press 70lb x 10,8,6,6
Decline BB 85kx8,8,6,6
DB flye 45lbx10,10,8
Tricep OH press on cables x 12,10,10,8
Push downs x12,12,12


Legs tonight - will see how I feel, and may just concentrate on doing squats.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 03, 2014, 12:42:57 PM
Still tired,stiff and a bit sore from Tuesdays heroics, so did a shorter session.  My knees were a bit achey from kneeling on the hard slabs (dunno why I didn't put my pads on) and took a while to warm them up.
Vertical leg press - Lots of warm ups - then all discs +75k x12,12,12
Squats 60x10,100x10,130x8,140x7(was going for/ happy with 6 but my spotter made me do another rep!)
Leg extensions x10,10,10,10

Home


Title: Re: The Phoenix Diaries
Post by: Damon Eaton on July 03, 2014, 02:38:05 PM
Now following your journal champ :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 03, 2014, 08:30:11 PM
Now following your journal champ :)

Haha, cheers Damo  :)


Title: Re: The Phoenix Diaries
Post by: Turpin on July 03, 2014, 10:50:36 PM
The `slabbing` seemed to afford you a degree of mental toughness Matt ... I've got some needing done that could aid your next prep , just let me know when you are available  ;)

  T. 


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 07, 2014, 12:48:18 PM
The `slabbing` seemed to afford you a degree of mental toughness Matt ... I've got some needing done that could aid your next prep , just let me know when you are available  ;)

  T. 

I have such generous friends..... ;D

Trained my usual friday session, enjoying the seated DB curls, getting a nice pump/doms from it too.
I've started to design a new routine for next week, and will go back to splitting legs up for a bit and see how I get on.  Currently, i'm thinking something like this :-

Monday - Quads, Shoulders, Calfs
Bulgairan split squats, leg extension or goblet squats
Militry press, single DB shoulder press with arch, rear pec dec flyes, calf raises


Wednesdat - Chest, Triceps, Abbs
Flat bench press, Incline DB press
Flat flye,

Friday - Back, Bicep, Hams
Deadlift, Ham curls
Seated DB curls, EZ curls
Lat pulldowns,
Rope face pulls



Thoughts/suggestions? Not fuly complete yet, need some tricep moves, and / or a better quad isolator.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 07, 2014, 12:55:31 PM
I went to watch a powerlifting comp yesterday at a local gym, as my old training partner, steve short was competing as he now trains there.  He did well, didn't see him deadlift as the place is full of Roid heads, and they kept playing thrash metal througout the lifting that was increadibly annoying.  Plus too hot so I lft early and took my motorbike out!
I found it frustrating to watch (not including the music) as it's a new-ish fed, the rules were rediculous, mainly the squat depth (or lack of) and all the meat heads there even though they were lifting big weights 300+ squats.
Confirmed I am a bodybuilder first and foremost, but still need to get back to benching - and decent weights.

Aparently, there is another gym opening soon, about 1/2 mile from Phoenix that sounds quite hard core, and I've heard Flex Lewis is coming down to open it!
Scheduled for August, so will probably try and pop in.


Title: Re: The Phoenix Diaries
Post by: Toby on July 07, 2014, 01:05:44 PM
Steve Short aka Barnstaple's famous NPA British Lightweight Champion? Did you get an autograph?


Title: Re: The Phoenix Diaries
Post by: K_Dogs on July 07, 2014, 06:26:24 PM
The `slabbing` seemed to afford you a degree of mental toughness Matt ... I've got some needing done that could aid your next prep , just let me know when you are available  ;)

  T. 

I have such generous friends..... ;D

Trained my usual friday session, enjoying the seated DB curls, getting a nice pump/doms from it too.
I've started to design a new routine for next week, and will go back to splitting legs up for a bit and see how I get on.  Currently, i'm thinking something like this :-

Monday - Quads, Shoulders, Calfs
Bulgairan split squats, leg extension or goblet squats
Militry press, single DB shoulder press with arch, rear pec dec flyes, calf raises


Wednesdat - Chest, Triceps, Abbs
Flat bench press, Incline DB press
Flat flye,

Friday - Back, Bicep, Hams
Deadlift, Ham curls
Seated DB curls, EZ curls
Lat pulldowns,
Rope face pulls

Thoughts/suggestions? Not fuly complete yet, need some tricep moves, and / or a better quad isolator.
Sounds remarkably like some Dan John influence in there?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 07, 2014, 08:33:36 PM
Steve Short aka Barnstaple's famous NPA British Lightweight Champion? Did you get an autograph?

No, but he did throw a sweaty towel at me once!
(It was actually the ANB back the Toby - Tut tut!  :D)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 07, 2014, 08:34:59 PM
The `slabbing` seemed to afford you a degree of mental toughness Matt ... I've got some needing done that could aid your next prep , just let me know when you are available  ;)

  T. 

I have such generous friends..... ;D

Trained my usual friday session, enjoying the seated DB curls, getting a nice pump/doms from it too.
I've started to design a new routine for next week, and will go back to splitting legs up for a bit and see how I get on.  Currently, i'm thinking something like this :-

Monday - Quads, Shoulders, Calfs
Bulgairan split squats, leg extension or goblet squats
Militry press, single DB shoulder press with arch, rear pec dec flyes, calf raises


Wednesdat - Chest, Triceps, Abbs
Flat bench press, Incline DB press
Flat flye,

Friday - Back, Bicep, Hams
Deadlift, Ham curls
Seated DB curls, EZ curls
Lat pulldowns,
Rope face pulls

Thoughts/suggestions? Not fuly complete yet, need some tricep moves, and / or a better quad isolator.
Sounds remarkably like some Dan John influence in there?

No mate, never heard of him? Just something based on a few ideas I've had mixed with old routines.
Is he an old school advocate?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 08, 2014, 12:46:55 PM
I went 'in the mix' a bit last night, tried a few things together, in preperation for next weeks new routine (once I've finished writing it...)

DB incline press (higher inc)70lbx10,8 (lower inc) x7,x6
Flat flys - 45lbx10,50x8,x7
Military press 40kx8,45x7,40x8
Single DB shoulder press (standing) with arch 45lbx8,x8
Bent over DB rear flys 25lbx10 into 20lbx8 x 3 sets
CGBP 60kx10,80x2 oops! 70kx6
Tri push downs x12,12,12

Some old exercises that I enjoyed.  The close grip bench caught me out a bit as my shoulders were a bit fried, 60 was piece of cake, too big a jump in hindsight.


Title: Re: The Phoenix Diaries
Post by: SuperSi on July 08, 2014, 03:00:50 PM
I found it frustrating to watch (not including the music) as it's a new-ish fed, the rules were rediculous, mainly the squat depth (or lack of) and all the meat heads there even though they were lifting big weights 300+ squats.

I find that really frustrating, as it makes a bit of a mockery of powerlifting. I look at some of the 'world records' and find it a bit of a joke. Squats not even close to parallel, benching without even getting close to locking out, etc.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 09, 2014, 12:43:56 PM
I found it frustrating to watch (not including the music) as it's a new-ish fed, the rules were rediculous, mainly the squat depth (or lack of) and all the meat heads there even though they were lifting big weights 300+ squats.

I find that really frustrating, as it makes a bit of a mockery of powerlifting. I look at some of the 'world records' and find it a bit of a joke. Squats not even close to parallel, benching without even getting close to locking out, etc.

Exactly mate.  I think I actually said FFS! at one of the squat lifts - maybe the music isn't such a bad idea! Have you ever had music at any of the events you've been to?
The squat was the worst, everyone seemed to decend at 0.00001 mph with someone yelling 'DOWN - DOWN - DOWN!' getting to about 2" above parallel coming up and hearing Good Lift!  ???  They use this massive cntraption as a frame instead of a couple of stands too.
The bench was slightly better - not quite Touch and Go, but nothing like the pause I'm used to.


Title: Re: The Phoenix Diaries
Post by: Toby on July 09, 2014, 06:21:22 PM
When is the next meet? I might enter


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 11, 2014, 09:48:23 AM
When is the next meet? I might enter

It's non drug tested too, so will suit you better  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 11, 2014, 09:55:13 AM
After the above rant ^^^^ I had legs on Wednesday - squats!

Started off with the Vertical leg press - seemed harder, knees were a bit achey too.  Stack + 75k x 12,10,8
Squats - decided to do a bit of 5x5 style 60kx5,90x5,110x5,130x5,140x5,150x4 - Then decided - 160kx1 - PL depth too  :D 8)
Leg Ext x12,12,12
DB SLDL 65lbx10,85x10,x10
Single leg ham curls 15kx8,8 25 x10 both legs DS - 15kx10 Owch!
Ran out of time for anything else.

Stiff today from the squats.

Yesterday was Stressful to say the least  -Hayden had his op to fit his Grommets, and remove his adanoids.  Had to be at Bristol for 7.30am, had his op at 10am ish, and left at 3pm, so long day stuck in the hospital, and he was seriously agitated due to starvation etc


Title: Re: The Phoenix Diaries
Post by: SuperSi on July 11, 2014, 03:08:40 PM
Excellent squatting, mate!

No, none of the events I've lifted at have music. It can lack a bit of atmosphere to be honest.

I hope everything was a success and Hayden is recovering well, bud. :)


Title: Re: The Phoenix Diaries
Post by: Badger on July 13, 2014, 06:26:00 PM
Big squat Matt!

Only competed at BDFPA meets and they are pretty tight on people hitting depth, at national level they seem to pretty much want an inch or so below parallel. I was reading an article that stated for every inch above parallel a squat is equates to an extra 10kg over a persons true max is able to be used.

You ever fancy doing another meet?


Title: Re: The Phoenix Diaries
Post by: Glen Danbury on July 13, 2014, 07:01:24 PM
Big squat Matt!

Only competed at BDFPA meets and they are pretty tight on people hitting depth, at national level they seem to pretty much want an inch or so below parallel. I was reading an article that stated for every inch above parallel a squat is equates to an extra 10kg over a persons true max is able to be used.

You ever fancy doing another meet?

probably quite true. I have hit a comfortable 260kg box squat that was around three to four inches above parallel


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 14, 2014, 09:52:12 AM
Excellent squatting, mate!

No, none of the events I've lifted at have music. It can lack a bit of atmosphere to be honest.

I hope everything was a success and Hayden is recovering well, bud. :)

Thanks, mate  :)
I know what you mean about the atmosphere, but this was something else - real 'earplug moment'.
Hayden was doing well, last night not so good, as all the swelling is coming up, plus having to breathe with his mouth is causing him to wake up with a dry mouth etc - poor monkey  :'(


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 14, 2014, 09:54:25 AM
Big squat Matt!

Only competed at BDFPA meets and they are pretty tight on people hitting depth, at national level they seem to pretty much want an inch or so below parallel. I was reading an article that stated for every inch above parallel a squat is equates to an extra 10kg over a persons true max is able to be used.

You ever fancy doing another meet?

Cheers Davey  :)
Not really to be honest - I think it would compromise my BB training.
That article sounds about right to me - I'm actually very strong on the top part of the lift (almost comical - when I get to a certain height, I shoot skyward at abot 100mph!)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 14, 2014, 09:55:50 AM
Big squat Matt!

Only competed at BDFPA meets and they are pretty tight on people hitting depth, at national level they seem to pretty much want an inch or so below parallel. I was reading an article that stated for every inch above parallel a squat is equates to an extra 10kg over a persons true max is able to be used.

You ever fancy doing another meet?

probably quite true. I have hit a comfortable 260kg box squat that was around three to four inches above parallel

Me too, Glen.  I could comfortably box squat 190k for 8 repos once apon a time.  Any more that that though I couldn't walk back with it!  :D


Title: Re: The Phoenix Diaries
Post by: SuperSi on July 15, 2014, 10:03:48 AM
Hayden was doing well, last night not so good, as all the swelling is coming up, plus having to breathe with his mouth is causing him to wake up with a dry mouth etc - poor monkey  :'(

I hope he's on the mend quickly, mate. :) That doesn't sound much fun for him.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 15, 2014, 12:51:05 PM
Hayden was doing well, last night not so good, as all the swelling is coming up, plus having to breathe with his mouth is causing him to wake up with a dry mouth etc - poor monkey  :'(

I hope he's on the mend quickly, mate. :) That doesn't sound much fun for him.

Thanks, bud.  He's been given antibiotics from the doc's yesterday as it seems he has a bit of an infection, so hopefully be back to his normal rampaging self soon  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 15, 2014, 12:56:58 PM
Tried my new routine last night - although I had to do it from memory as I forgot my book and my phone battery died!

Bulgarian split squat - took a while to set up/get in the groove so ended up doing quite a few reps. 40kx10,50kx10,55kx10,x8
Military press 40kx10,50x8,x7,40x8
Single DB shoulder press with arch 45lbx8,55x8,45x8
Goblet squats 65lbx10,85x10,x10
Lateral raise 20lbx8,25x8,20x8
DB shrgs 25lbxlots x 2 sets
Ran out of time.

Bumped cals up a bit as I'm currently trying the Informed Mass whey (not at full serving size - I never do with a product like that) as an experiment while I do some slightly heavier work.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 15, 2014, 12:57:26 PM
And today I'm DOMMED to the max!


Title: Re: The Phoenix Diaries
Post by: Toby on July 15, 2014, 01:10:33 PM
Nicely done and I see you are nailing the quads from all angles and variety with the goblin and bulgarians.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on July 15, 2014, 07:14:44 PM
Hayden was doing well, last night not so good, as all the swelling is coming up, plus having to breathe with his mouth is causing him to wake up with a dry mouth etc - poor monkey  :'(

I hope he's on the mend quickly, mate. :) That doesn't sound much fun for him.

Thanks, bud.  He's been given antibiotics from the doc's yesterday as it seems he has a bit of an infection, so hopefully be back to his normal rampaging self soon  :D

Glad he's feeling better mate and chattering away, like Sunday


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on July 15, 2014, 07:16:34 PM
Are goblet squats where you hold a dumbell up like this

https://www.google.co.uk/search?q=goblet+squat&source=lnms&tbm=isch&sa=X&ei=1W_FU_LiMaWq0QXBiYHADQ&ved=0CAYQ_AUoAQ&biw=1366&bih=667#facrc=_&imgdii=_&imgrc=byyQ2_U1NP4_PM%253A%3BkHJG7U3_TFbWNM%3Bhttp%253A%252F%252Fwww.menshealth.com%252Fmhlists%252Fcms%252Fuploads%252F1%252Fisometric-goblet-squat.jpg%3Bhttp%253A%252F%252Fwww.menshealth.com%252Fmhlists%252FMost-Efficient-Workout%252Fprinter.php%3B483%3B300



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 15, 2014, 09:04:18 PM
 
Nicely done and I see you are nailing the quads from all angles and variety with the goblin and bulgarians.

That's partly the plan mate. The other reason is that those two are relatively light poundage used, so I'm a bit more free for doing the deadlifts on Friday. Well that was the plan before these doms!
 :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 15, 2014, 09:05:36 PM
Are goblet squats where you hold a dumbell up like this

https://www.google.co.uk/search?q=goblet+squat&source=lnms&tbm=isch&sa=X&ei=1W_FU_LiMaWq0QXBiYHADQ&ved=0CAYQ_AUoAQ&biw=1366&bih=667#facrc=_&imgdii=_&imgrc=byyQ2_U1NP4_PM%253A%3BkHJG7U3_TFbWNM%3Bhttp%253A%252F%252Fwww.menshealth.com%252Fmhlists%252Fcms%252Fuploads%252F1%252Fisometric-goblet-squat.jpg%3Bhttp%253A%252F%252Fwww.menshealth.com%252Fmhlists%252FMost-Efficient-Workout%252Fprinter.php%3B483%3B300



Yes mate. I normally hold the weight at the bottom though, and so take it from the top and flick it up from the floor if that makes sense.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 17, 2014, 12:47:44 PM
Wednesday - Chest and Tricep

Flat bench (will be 8,6,4,2) 100x8, 105x5,110x3+1 (first week so finding my feet again after not benching in a while)
Incline DB press (around 15-20 degrees) 70lbx8,75x8,x7
Flat flye 45lbx8,50x7,45x8
Skull crushers 20kx10,30kx10,10,8 close grip press SS to finish x 10 reps
Cable crunches for abbs to finish 60kx25,x20 second set with twist

Out of time as gym was busy and spent too much time trying to help a couple lads do a shoulder press exercise (that I was doing monday and they fancied giving it a go).
Tut tut - must move quicker


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on July 17, 2014, 06:56:12 PM
nice and strong mate


Title: Re: The Phoenix Diaries
Post by: Badger on July 17, 2014, 06:59:17 PM
And today I'm DOMMED to the max!

G and I did 3 sets of goblets the other day and felt like we had been hamstrung lol


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 18, 2014, 09:55:09 AM
nice and strong mate

Cheers bud, I'm quite enjoying / looking forward to this 'power' orientated phase for a while  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 18, 2014, 09:55:58 AM
And today I'm DOMMED to the max!

G and I did 3 sets of goblets the other day and felt like we had been hamstrung lol

Yup! Kinda sneeks up on you doesn't it !  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 19, 2014, 08:34:32 PM
First new Friday session last night.
Trained a deadlift session to start with the old guard.
Deadlift 100-10,130-8,140-8,150-8,160-8. All done with no straps just chalk.Dam n muggy at the gym so grip was going a coulple of times, and my hands need to toughen back up again soon too!
lat pull downs 10,10,10
Ham curls 30k x 8,8,6+2,20x10
Seated db curls 45-8,50-8,50-8
Rope face pulls 10,10,10
Ez curls 40k x 8,8,8

Spent!


Title: Re: The Phoenix Diaries
Post by: Toby on July 19, 2014, 08:42:40 PM
Nice session mate, sounds like you got on well with it.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 22, 2014, 12:50:17 PM
Nice session mate, sounds like you got on well with it.

Cheers bud.  Yeah, I like the hot and sweaty sessions better actually, feel more confident with your joints etc.


Monday 21/7/14

Had to do a short session last night due to Claire having to work late so had to be home to look after Hayden.

Split squats - warm ups a plenty then 60k x 8,8,8 (each leg obviously).  Enjoing these and really feeling them (especially the next day!) just starting to struggle a bit now and then with balance as the weight has gone up.  May try a lower bench next time.

Military press - 40kx10, 50x8,55x8,55x6  -all reps very deep and controlled

Goblet squats - 65lbx10, 85lbx10,10,10

Sweating like a Mo-Fo after this - mega hot in the gym again, the above took me about 25 mins


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 22, 2014, 12:56:48 PM
Watched an interesting Blog from Layne Norton last night too, a Q+A he did a while back.  Some interesting things on there, some that I had been wondering about (like cooking protein etc) as he seems to answer things well with how he describes them.  Worth a watch!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 24, 2014, 12:55:54 PM
Mega mega hot at the gym last night - and no-one there!! Bit miffed at first as that meant no spotter for the bench, but I got on with it anyway.  Cranked my music a fair bit higher than normal and had a great sesion! Really enjoyed it  :)  (poring in sweat mind  :P

Flat bench
100x8,105x6,110x3 - all were comfrtable.  110x4 was the target, and I know i would of got it, but safety first and all that...
DB incline press (pin#3) 75lbx8,8,5+2
Flat flye 45lbx8,50x7,45x7
Skull crushers 30kx10,10,10 then CGBP with same bar / weight x15,15
Rope push downs with split x10,10,10
Hanging ab cruches x15,15

Home for turkish delight, Informed whey, and then for tea - Pizza! (Carb backloading Bra')


#Man talk - washed my wrist straps as they were so manky you couldn't tell what colour they were supposed to be (black).


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 28, 2014, 12:53:05 PM
Friday 25/7/14

After hearing about a local gyms deadlift challenge, I had 140k in my head so as deadlift is first I did -

Lots of warm ups to - 140k x8,x8,x8,x8x*
Lat pull downs 10,10,10
Ham curls 30k x8,8,6 drop to 25x5, 25x8
Seated DB curls out to sides 50lbx8(hard),x7,45x8 hard
Face pulls with long rope 10,10,10,10
EZ curls 35kx8,8,8 (hard)
SS
Straight bar curls 20kx12

*This may have been 5 sets, I lost count so asked Old guard Ron and he was 'certain' I had done 2 sets when I asked "is that 3 or 4 sets??" (he is 65 I suppose)
Mega hot at the gym again, my chalk had been sweated out by rep 4 or 5 each set.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on July 28, 2014, 04:47:29 PM
Looks like a solid session there. Loads of deads in the hypertrophy range  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 29, 2014, 12:55:55 PM
Looks like a solid session there. Loads of deads in the hypertrophy range  ;D

Cheers bud - and after replacing claire's car brakes on sunday I was feeling very Hypertrophy-d!
Hows the back now?


Monday 28/7/14
Split squats 60kx10,8,8
Military press 40kx10,50x8,55x8,55x6
Goblet squats 55lbx10, 95x10,10,10
Single arm DB shoulder press 55lbx8, bigger 55lbx8(hard) x7
Seated lateral raise 20lbx10,25x8,8 DS 15lbx12
Machine shruggs x12,12

Balance last night was like Bambi on ice a few times doing the split squats, goblets were a bit better - not sure what al that was about.  Probably only do the split squats for a few more weeks as the weight increases the balance is even harder.


Title: Re: The Phoenix Diaries
Post by: SuperSi on July 29, 2014, 03:09:16 PM
After hearing about a local gyms deadlift challenge, I had 140k in my head so as deadlift is first I did -

Solid lifting, mate! Looking strong on the bench.

What was the local gym's deadlift challenge?


Title: Re: The Phoenix Diaries
Post by: Toby on July 29, 2014, 03:34:08 PM
I thought we were not doing the challenge then I come here and see you touching the edge of it. Ok, we will do this when we train at Phoenix. Mano a mano. Only the strong will survive. You better start upping the carbs and order in some pre-workout.  8)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on July 29, 2014, 06:00:06 PM
Looks like a solid session there. Loads of deads in the hypertrophy range  ;D
Cheers bud - and after replacing claire's car brakes on sunday I was feeling very Hypertrophy-d!
Hows the back now?

Much better thanks mate, just being very careful and not relying on just back squats for quads. I like the sound of your split leg squats. I need some single limb work so will give them a try.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 30, 2014, 09:55:07 AM
After hearing about a local gyms deadlift challenge, I had 140k in my head so as deadlift is first I did -

Solid lifting, mate! Looking strong on the bench.

What was the local gym's deadlift challenge?

Cheers, Bud.
It's a timed challenge - 140K for 50 reps.  I don't think straps are allowed.  4min 11 secs is the record I believe.
Shame it isn't some sort of pro-rata thing like 2x BW as I'm giving loads away  :-\


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 30, 2014, 09:56:28 AM
I thought we were not doing the challenge then I come here and see you touching the edge of it. Ok, we will do this when we train at Phoenix. Mano a mano. Only the strong will survive. You better start upping the carbs and order in some pre-workout.  8)

you got it!  All those carbs won't help a girley grip though  ;D

Well, I had it in mind after speaking to you, so thought I'd see how it felt. 
No dodgy counting like Ron either!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 30, 2014, 09:57:07 AM
Looks like a solid session there. Loads of deads in the hypertrophy range  ;D
Cheers bud - and after replacing claire's car brakes on sunday I was feeling very Hypertrophy-d!
Hows the back now?

Much better thanks mate, just being very careful and not relying on just back squats for quads. I like the sound of your split leg squats. I need some single limb work so will give them a try.

Glad to hear it mate.  Yeah, give them a go - allows crazy depth and DOMS to suit


Title: Re: The Phoenix Diaries
Post by: Toby on July 30, 2014, 10:03:27 AM
Raw? Ha you got me on the girly grip!  :'(


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 30, 2014, 12:46:10 PM
Raw? Ha you got me on the girly grip!  :'(

A belt is allowed I believe - and a dusting of chalk!  :P


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on July 30, 2014, 09:25:51 PM
i could have a go at it but wrapps needed as I have a girly grip also


Title: Re: The Phoenix Diaries
Post by: Rossdog on July 30, 2014, 09:56:54 PM
That is a pretty good challenge .. I might try it :-) let me know when there's bench press one ;-) x


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 31, 2014, 12:40:02 PM
i could have a go at it but wrapps needed as I have a girly grip also

It certainly makes it tougher mate.  Especially in the heat like we had last friday!

That is a pretty good challenge .. I might try it :-) let me know when there's bench press one ;-) x

Will do you nutter!  :D 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on July 31, 2014, 12:46:58 PM
Wednesday 30/7/14
Chest + Triceps

Nice strong session again - weight increases on pretty much every set  :)

Flat bench 102.5x8 / 107.5x6 / 112.5x4 (was complimented on form and quality by spotter - old guard Jon, that made me happy).
DB incline press (pin#3) 80lbx8 / x8 / 75lbx7
flat flye 50lbx8 / x7 / 45x6
Skull crushers 32.5x10 SS with CGBP x 10 /  32.5x10 SS CGBP x 8 / 32.5x10 SS x 8
Rope tri push downs 35k x10 / 10 / 10
Abbs - Decline sit ups x 30 / +7.5k x 30

Feeling stronger and motivated of late  -  lets hope it stays that way!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on July 31, 2014, 07:26:22 PM
very nice pressing Matt, very nice indeed


Title: Re: The Phoenix Diaries
Post by: K_Dogs on August 01, 2014, 12:24:26 PM
Shredder, are your split squats performed with Dumbbells or a barbell? I tried them today with a fairly high bench (for my little legs) with a 27kg dumbbell in each hand (used wrist loops), they felt ok and more like a full body exercise than just a quad. I await the DOMS in my butt tomorrow  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 01, 2014, 01:48:14 PM
very nice pressing Matt, very nice indeed

cheers dude - going to keep at it whilst the going is good!  :D


Shredder, are your split squats performed with Dumbbells or a barbell? I tried them today with a fairly high bench (for my little legs) with a 27kg dumbbell in each hand (used wrist loops), they felt ok and more like a full body exercise than just a quad. I await the DOMS in my butt tomorrow  8)

Glute doms are a certainty! I use a Oly Bar in the squat rack - not thought about using DB's - Not sure you could achieve the same depth? The bar keeps chest high etc - but balance is becoming a bit of an issue for me now - perhaps I'll give DB's a go too.
I found a low-er bench better, and I keep my front leg quite a way forward so depth is very deep


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 04, 2014, 12:50:20 PM
Friday - Back , Biceps

Started with deadlifts again...
100x10*,120x10*,130x10*  -  then that stupid bloody challenge popped into my head again.......140kx10* , x10*  , x10* , x6, x6, x4, x4 = 50 reps.
All the * Reps were done with speed, and the first 3 sets with 140 were done close together.  Then I distroyed myself and struggled to the end! Still, loads of reps in total looking back  -I think I'll leave this challenge alone now for a while!
Lat pull downs x 10,10,8
Seated DB curls 45lbx8,x8, x6+2, x4+4
Rope face pulls 8,8,8,8
EZ curls 30kx8,35x8,x8

Done!

The deadlifting totally wiped me out over the weekend  - and typically, we had a anniversary meal for claires folks on the Saturday, so driving, sitting arounda ll day then driving home isn't the best posture for a fatigued back!

May go in the mix a bit tonight as still pooped out


Title: Re: The Phoenix Diaries
Post by: K_Dogs on August 04, 2014, 02:21:21 PM
Sounds like an insane session!

Damn you were right on the Glute DOMS  :P


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 05, 2014, 12:57:00 PM
Sounds like an insane session!

Damn you were right on the Glute DOMS  :P

Yup! Especially the first few times you do them.  What sort of reps/sets did you do?
Too much really - stimulate not annihilate remember! It actually affected my training a bit last night.  :-\


Went in the mix a bit last night due to ^^ , lower back still a bit tight.
Tried DB Split squats - ok but traps still a bit tender from ^^
65lbs x 10, x 10 x 0 - had enough!
Machine shoulder press x8, x8, x8
span around to rear facing x 8, x8, x8
Leg extensions x10,10,10 then moved onto the other leg machine as it has a different angle -
x10, x10, x 10
Seated lateral raise 20lbx10, 25lb x8, - 25x5 SS 20lbx8
Single arm lateral raise (standing) 20lb x 5, other arm x5 - kept repeating that with no rest for 3 sets
Home!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on August 06, 2014, 10:40:51 AM
I did 3 x 8 with 55kg (27.5kg in each hand), I'd say that there's plenty more to come. I'll try the barbell approach and see if it impacts ROM etc.

A busy family weekend with horrific DOMS is just not pleasant.


Title: Re: The Phoenix Diaries
Post by: Rossdog on August 06, 2014, 11:22:43 AM
Deadlifts were absolute beast.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 06, 2014, 12:54:19 PM
I did 3 x 8 with 55kg (27.5kg in each hand), I'd say that there's plenty more to come. I'll try the barbell approach and see if it impacts ROM etc.

A busy family weekend with horrific DOMS is just not pleasant.

That's good going mate! How do you find the balance?
Agree with you there on the DOMS, especially Glute DOMS!!  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 06, 2014, 12:54:54 PM
Deadlifts were absolute beast.

Haha, cheers dude  :)
Still waiting to see you have a go....  ;D


Title: Re: The Phoenix Diaries
Post by: Toby on August 06, 2014, 12:57:45 PM
I am getting tempted by the deads but know I will not be able to do it raw  :'(

Thinking of a 10x10 squat if we train in Phoenix in the next week or so maybe?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 07, 2014, 09:46:03 AM
I am getting tempted by the deads but know I will not be able to do it raw  :'(

Thinking of a 10x10 squat if we train in Phoenix in the next week or so maybe?

I've just slowly built my grip up over the years mate - no reason you can't? Give it a go!

Visitors choice mate! (sounds awful!)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 07, 2014, 09:52:46 AM
Another strong session last night  -very pleased on how things are progressing on the bench/pressing movements  :)

Chest + Tris

Flat bench (8,6,4,2 format) 102.5 x 8, 107.5 x 6, 112.5 x 4, 115 x 3* , 122.5 x 1 (coz I felt like it as it was going well)
* I wasn't sure what weight to use so chose this with the option of an extra rep - all sets felt good.

DB incline press (pin #3) 80lb x 8, x7, x6
Flat flye 45lb x 10, 50lb x8, x7
Skull crushers 32.5x10 SS with CGBP x 10 /  32.5x10 SS CGBP x 8 / 32.5x10 SS x 8 - up next week
Rope tri push downs 35k x10 / 10 / 10 - up next week

Bench is feeling confident, not sure if strength is connected to bump up in cals from the Informed mass? unless the HMB is helping too - dunno.
When things stagnate, i may give the bench program Turpin kindly layed out for me.
132.5k is my target!


Title: Re: The Phoenix Diaries
Post by: ben-howard on August 07, 2014, 09:55:59 AM
excellent work matt! 132.5 would be a great lift, what is your current bodyweight at the moment?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 07, 2014, 12:54:35 PM
excellent work matt! 132.5 would be a great lift, what is your current bodyweight at the moment?

Thanks bud - I think i'm around 66K (I haven't actually weighed myself 'properly' for a while).
Basically that weight would bring me a 2x BW goal I set myself at the beginning of the year.  My previous best was 130K in the gym and 128k at a BDFPA comp.


Title: Re: The Phoenix Diaries
Post by: SuperSi on August 07, 2014, 03:21:33 PM
It looks like the weights are flying on the compounds lifts. No wonder you were sore after the deads...particularly as you did sets with 120kg & 130kg beforehand!

A double b/w bench would be immense! 115kg x 3 at your bodyweight is also very good going!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on August 07, 2014, 08:13:41 PM
Exceptionally strong mate


Title: Re: The Phoenix Diaries
Post by: ben-howard on August 07, 2014, 08:37:31 PM
That's crazy mate, CRAZY! Great strength


Title: Re: The Phoenix Diaries
Post by: felix on August 08, 2014, 12:08:46 AM
Excellent benching Matt.


Title: Re: The Phoenix Diaries
Post by: Alex on August 08, 2014, 01:51:48 AM
As said power to weight ratio is impressive!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on August 08, 2014, 08:59:45 AM
Crazy benching mate, that's what I squat!!!

That's good going mate! How do you find the balance?

Regarding balance, I think that dumbbells must be easier, but still haven't tested the barbell version.
You should try the dumbbell, doubt you'll even need wraps  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 08, 2014, 07:40:53 PM
Thanks, guys  :)
I'm a way off yet of hitting that target, but lets hope so! also, weighing the same as the sugar bowl makes it sound more impressive than it probably is!
Decided to take a couple of days off the gym, today and Monday, as I have 3 days off work next week, needed the break, plus my birthday too.
Funny when I let the wheels stop - normally it's straight to the gym after work, today I went home (for the rest),sat down and then fell asleep for 10 minutes! - not sure what happened there!

Keith - I did try the DB split squats, but it was after the epic DL session before, so my traps were still fried! Balance WAS easier, but seemed to take longer, as I suppose you knid of 'forget'the bar is on the shoulders opposed to being held as DB's.


Title: Re: The Phoenix Diaries
Post by: SuperplexSteve on August 12, 2014, 11:13:03 PM
Matt, I must say your deadlift numbers are looking really impressive.  Are you looking to pursue some more powerlifting competitions in the future?     

I've been really inspired by your journey in natural bodybuilding and if I can achieve even half of what you've done, I'd be pretty pleased.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 14, 2014, 09:53:20 AM
Matt, I must say your deadlift numbers are looking really impressive.  Are you looking to pursue some more powerlifting competitions in the future?     

I've been really inspired by your journey in natural bodybuilding and if I can achieve even half of what you've done, I'd be pretty pleased.

Hi Steve, thanks for popping in  :)
Thanks, the deadlift is an exercise I have been working on the last few years.  As for powelifting, i'll never say never, but bodybuilding is my first love, and PL seems to hurt my joints a bit when I get near my limits.
That's really nice of you to say, hope to see you on a Brittish stage soon  :)


First session back after mising two from my mini break.  Wasn't sure if it would knock me back a bit as I did feel really in the groove before I went, but knew I needed the rest too - what a dilema!


Chest + Tris

Flat bench (8,6,4,2 format) 105 x 8, 110 x 6, 115 x 4, 117.5 x 2
DB incline press (pin #3) 80lb x 8, x7, x7+1
Flat flye 50lb x 10, 50lb x8, x6
Skull crushers 35x10 SS with CGBP x 10 /  35x10 SS CGBP x 8 / 35x10 SS x 6
Rope tri push downs 35k x10 / 10 / 10



Title: Re: The Phoenix Diaries
Post by: Toby on August 14, 2014, 10:24:12 AM
That's just showing off now  ;)

Great numbers on the flat bench, moving nicely forwards and building towards a new PB Bench. Possible a single lift PL on the bench again?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 14, 2014, 12:56:15 PM
haha, cheers mate. I suppose I could do, but it doesn't interest me that much, as if I did do a proper competition I know I'd have to train properly for it, compromising my BB training.  This current target is just something I'd like to say I did (as per my goal I set at the beginning of the year - something I don't normally do, or like to do).  TBH, the form wont be as strict as a comp lift really, what with the mega long pause required.
Fancy a Phoenix visit soon?


Title: Re: The Phoenix Diaries
Post by: Toby on August 14, 2014, 01:02:04 PM
Been meaning to twice the last month and then kids re-arrangements have happened, we have been useless this year! Will sort out yeah, maybe an evening session?


Title: Re: The Phoenix Diaries
Post by: SuperSi on August 14, 2014, 03:30:26 PM
Great numbers on the flat bench, moving nicely forwards and building towards a new PB Bench. Possible a single lift PL on the bench again?

Yes, do this! Bench is flying!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 18, 2014, 12:52:13 PM
Great numbers on the flat bench, moving nicely forwards and building towards a new PB Bench. Possible a single lift PL on the bench again?

Yes, do this! Bench is flying!

Hmm - watch this space!  ;)

Friday - Back/Hams/Bi's

Deadlift 140 x 10, 150 x 8, 160 x 7 (was going to do either 6 or 8?!)
Lat pull downs x 10,10,8
Ham curls 30k x 10, - 30k x 9, x5 DS25 x 5, DS 20 x 5, DS 15 x 5 - Repeated for another set
Seated DB curls 45lbx8,x8, x6+2, x4+4
Rope face pulls 8,8,8,8
EZ curls 30kx8,35x8,x8



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 21, 2014, 12:52:45 PM
Monday 19/8/14 - Quads+Shoulders

Still mulling over a few ideas I have for squats - finished with the split squats, as I felt they had run their coarse.

TUT squats with mega contraction at the top 90k x 12,12,12
Military press 55k x8,6,4 - 40k x 10
Goblet DB squats 90lb x10,10,10
Standing DB press with twist small 55lbs x8,8,8
Seated lateral raise 20lb x10,10,10
Machine shrugs x12,12,12
ABS - cable crunches x 25, x20


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 21, 2014, 12:58:41 PM
Wednesday 20/8/14 - Chest + Tri's

Flat bench 105 x 8, 110 x 6, 115 x 3 +1F, 117.5 x 2
Flat flye 50lb x10,10,10
Incline DB press (pin #3) 80lb x4, 75lb x6, x5
Skull crushers 35x10 SS with CGBP x 10 /  35x10 SS CGBP x 8 / 35x10 SS x 6
Rope tri push downs 40k x10 / x 10 /35k x 10 / x 8

had to swop flye + incline DB around as bench was in use, and performance was reversed as a result of fatigue, but pleased with the flyes i suppose!
Decided to make sure i could match last weeks bench numbers, but this week i hadn't fully recovered from the military press (well, my shoulders in general) so not sure how that will affect the 1RM thing i had in mind.

Bit of a struggle in general this week so far.  Had a couple busy days at wook too, which doesn't help.

Will finalise my new squat pattern soon and hopefully give it a go next monday.



Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on August 22, 2014, 08:44:28 AM
Still very strong mate


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 26, 2014, 12:44:55 PM
Still very strong mate

Cheers dude  :)

Bit of a catch up -

Friday

Went in the mix a little as I'm not sure what to do with Deadlifting.  Feeling a bit tight in the lower back, probably as I've been doing lots of reps lately.
So, I had '5 reps' in my head so did -
Deadlift - 120 x 5, 140 x 5, 160 x 5, 170 x 5, 180 x 2 (knew I wouldn't get 5! haha - but that was what I was thinking at the start)Lat pull downs x 10,10,8
Ham curls 30k x 10, - 30k x 9, x5 DS25 x 5, DS 20 x 5, DS 15 x 5 - Repeated for another set
Seated DB curls 45lbx8, 50 x8, x6+2,
Rope face pulls 8,8,8,8
EZ curls 50 k x8, x8 (hard)




Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 26, 2014, 12:57:37 PM
Monday 25/8/14

Had a bit more time last night due to the bank holiday, so trained with my mate, Robbie for a change (used to be a member of Phoenix).
Also, spoke to the old guard Jon about my new Squatting pattern / theory that was based on his old idea, and something he used to do before he had a long break from training, and is something he says he would do more of if he 'had his time again'.  Great to hear, very interesting and mirrored my own musings so I'll give it a go for 8 weeks or so.  Basically, fewer warm up's are done, reducing reps as the weights are met, then one heaviest set of 10 reps working to your maximum.  Then once the muscle has 'peaked', the next set has a reduced poundage that's just enough o ensure 10 reps are met again.  Done for 4 sets of 10 reps total. I must say, I enjoyed it (won't last as the weights get heavier) and it's good/easier to get mentally prepared for.

Squats - 130k x 10, 130 x 10, 125 x 10, 125 x 10 (so weights not correct for program but was first week so needed a base line.  Next time will start with 140k).
Machine shoulder press (forward) x 10,10,10
Rear facing x 8, x 8
Leg extensions x 10, 10 , 10
Other machine x8, x 8**
Seated DB lateral raise 20lb x 10, 25x 10, x8 DS 20x5 DS 10x 5
Rear pec dec flyes x 12, x12, x12

**Robbie was looking a bit green around the gills at this point, moved to the big double doors/window for fresh air.  I was struggling not to laugh, then absolutely gave up whe he ran to the toilet to throw up (he then looked yellow).

Still badge of honour (for him and me  :D)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on August 26, 2014, 06:33:03 PM
Always nice when you make someone spew ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 28, 2014, 12:46:56 PM
Always nice when you make someone spew ;D

It was! - I felt a bit bad for him too though, as the gym was packed!

Wednesday 27/8/14 - Chest and Triceps

Flat bench 105 x 8, 110 x 6, 117.5 x 3 (should have been 4), THEN - 125 x 1 (felt nice and a good rep) SO - 132.5k x 1 ! BOOM!
Flat flye 50lb x10,10,10
Skull crushers 35x10 SS with CGBP x 10 /  35x10 SS CGBP x 10 / 35x10 SS x 10
Incline DB press (pin #3) 75lb x5, 75lb x4, 70 x 5

Out of time.

Had to mix the order up (again) as the benches required were in use, but no big deal really.
Very pleased with the 1RM on the flat bench.  My left shoulder is a bit achey today mind.

Weighed myself this morning - 67k, so bit of an anticlimax on the bech as I'm about 1.5lb too heavy to be a 2 x BW rep, but still a new PB, so good enough for me!

Looking back, I did quite a few reps / sets before the heavy reps, and I made sure the rest gaps were reasonably close between the 125 and 132.5 (*about 3 mins max I'd guess).  I do feel my muscle endurance is a lot better than it used to be since training on my own.



Title: Re: The Phoenix Diaries
Post by: ben-howard on August 28, 2014, 01:15:37 PM
great benching mate, while fresh im sure youll smash that too! hows a standard days diet looking for you currently? have you used any new supplements from bulkpowders recently?


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on August 28, 2014, 01:20:58 PM
Bloody hell mate that benching is top draw


Title: Re: The Phoenix Diaries
Post by: felix on August 28, 2014, 09:52:24 PM
Well done Matt thats fantastic benching.


Title: Re: The Phoenix Diaries
Post by: Turpin on August 28, 2014, 09:57:42 PM
Great benching Matt ... I'm envious mate  ;)

 T.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 29, 2014, 09:56:13 AM
great benching mate, while fresh im sure youll smash that too! hows a standard days diet looking for you currently? have you used any new supplements from bulkpowders recently?

Thanks, mate  :)

My diet doesn't vary too much, but lately it is -

6am - 60g oats + 2 scoops of Informed mass (plus creatine in a gsmall glass of smoothie)
9.45 - 1/2 can of tuna (with udo's) + boiled egg in a wrap, 5 almonds, raisins, goji berries and an apple
12.30  - Chicken breast (with udo's) jacket potato and lots of veg
4pm -1 scoop of Hydrobeef with cottage cheese, banana
7.30pm - evening meal (e.g 5 boiled new potatos, Quarn product and lots of veg
10pm - 60g oats and scoop of protein blend

3 litres of water too plus hot drinks


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 29, 2014, 09:56:56 AM
Bloody hell mate that benching is top draw

Well done Matt thats fantastic benching.

Great benching Matt ... I'm envious mate  ;)

 T.

Thanks , guys  :)


Title: Re: The Phoenix Diaries
Post by: Toby on August 29, 2014, 10:15:27 AM
I think we all want to know, have you ever had 6 almonds at 9.45am?  ;D


Title: Re: The Phoenix Diaries
Post by: ben-howard on August 29, 2014, 10:17:19 AM
a nice amount of variety throughout your diet, may give the informed mass a try during the offseason


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on August 29, 2014, 01:46:44 PM
I think we all want to know, have you ever had 6 almonds at 9.45am?  ;D

Maniac!!  ;D

a nice amount of variety throughout your diet, may give the informed mass a try during the offseason

I got on really well with it mate.
I also use the Intra workout every session


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 02, 2014, 09:53:02 AM
Decided to ditch deadlifts for a while, so moved onto my old faithful BB hacks.  Felt a bit wiped out in general friday, but got through it in the end.
BB hacks 130 x 10, 140 x 10, x10
Fron t lat pull downs 8,8,8
Ham curls 30k x 10, - 30k x 9, x5 DS25 x 5, DS 20 x 5, DS 15 x 5 - Repeated for another set
Seated DB curls 45lbx8, 50 x8, x6+2,
Rope face pulls 8,8,8,8
EZ curls 50 k x8, x8 (hard)

Then chins x 10,10,10 as i felt like i hadn;t done enough, glad i did them




Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 02, 2014, 09:56:18 AM
Felt a bit 'Meh' all day yesterday, and also felt aprehensive about squatting too! Turned out to go very well and enjoyable  -well, it hurt!
(still doing the new squat format)
Squats 140k x 10, 140 x 10, 132.5 x 10, 125 x 10
Machine shoulder press (forward) x 10,8,7
Rear facing x 8, x 8
Leg extensions x 10, 10 , 10
Other machine 35k x10, x 10
Seated DB lateral raise 25lb x 10,10,10
Rear pec dec flyes x 12, x12, x12

Spent!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on September 02, 2014, 03:53:48 PM
Squats 140k x 10, 140 x 10, 132.5 x 10, 125 x 10

Hey mate. I think the small drop(s) in weight to keep the reps at 10 is a very wise choice. Your total tonnage (weight x reps) will likely be greater than straight sets. Tonnage is something that I've started to focus on as it appears that if you lift a weight that's at a sufficient percentage of your 1RM (greater than 70%) then this is supposed to be beneficial to hypertrophy. So ultimately if you do more with heavy weights and get the volume done then you're in a good place.
You're not a world champion for nothing, so clearly what you've been doing, has and is working, just thought I'd mention it as the Old Guard may have been training in an "optimal" way all those years ago and it's only now that Science is catching up  8)


Title: Re: The Phoenix Diaries
Post by: SuperSi on September 02, 2014, 03:54:59 PM
Excellent squatting, mate! Taking into account your bodyweight, it's even more impressive!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 02, 2014, 08:50:29 PM
Squats 140k x 10, 140 x 10, 132.5 x 10, 125 x 10

Hey mate. I think the small drop(s) in weight to keep the reps at 10 is a very wise choice. Your total tonnage (weight x reps) will likely be greater than straight sets. Tonnage is something that I've started to focus on as it appears that if you lift a weight that's at a sufficient percentage of your 1RM (greater than 70%) then this is supposed to be beneficial to hypertrophy. So ultimately if you do more with heavy weights and get the volume done then you're in a good place.
You're not a world champion for nothing, so clearly what you've been doing, has and is working, just thought I'd mention it as the Old Guard may have been training in an "optimal" way all those years ago and it's only now that Science is catching up  8)


Thanks for popping by, mate :)
Yep, agree 100% with that. I could listen to old guard Jon talk for hours , so interesting and like you say, everything these days needs a name attached to it to get any credibility haha!
I hadn't thought about the tonnage aspect of it but it all dovetails nicely into the same theories. I mean, doing sets end on end the same weight or heavier for slightly less reps points towards someone holding back. I know I must do in one way or another. It's a great help mentally too knowing the 'big ' set at the beginning is the real heavy one.
You will have to pop down and train with me and the Old Guard sometime too!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 02, 2014, 08:52:53 PM
Excellent squatting, mate! Taking into account your bodyweight, it's even more impressive!

Thanks, bud.  :)
This slightly higher body weight seems to be where my peak strength is. Coincidentally enough, when I set my Power lifting record I was the same weight almost , although I'm leaner now (from all the bodybuilding shows I've done)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on September 03, 2014, 01:53:22 PM
You will have to pop down and train with me and the Old Guard sometime too!

Would love that someday ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 04, 2014, 12:47:45 PM
You will have to pop down and train with me and the Old Guard sometime too!

Would love that someday ;D

 :)

last night = Chest + Tri's

Still felt a bit pooped from mondays squatting, so wasn't going to set any records (to the slight disapointment to Dave who spotted my 132.5 last week and asked what I was going for tonight!)

Flat bench  -105kx8, 110 x 6, 117.5 x 3 (wanted 4), 125k x 1 - (with back / bum completely flat on the bench jst to be 100% sure it is a good rep)
,
DB incline press - 80lb x 8, x7, x7
DB flyes, 50lb x 8,8,6
Skull crushers - SS CGBP 40k x 10 SS x8, 40k x 8 SS x7,40k x 8 SS x 6 - OWch! these hurt with the extra weight this week!
Rope push downs 35kx10, 40 x 8, 35 x8, hands together x 8, x 8


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on September 04, 2014, 07:28:02 PM
yeah well weak, very solid mate, solid indeed.

If we every get a weekend away down near you it would be great to hit legs


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 09, 2014, 04:06:55 PM
yeah well weak, very solid mate, solid indeed.

If we every get a weekend away down near you it would be great to hit legs

 :)
I didn't realize you hadn't been to Phoenix before, mate! Probably because we have trained before I guess.  More than welcome anytime bud  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 09, 2014, 04:14:50 PM
didn't train Friday , as Claire was ill, so I was on babysitting duties having to leave work early too. Planned to go Saturday, but car problems put pay to that too! (went to service the brakes with a friend and found out had the wrong parts - Gah!)

Had yesterday and today off work, so went a bit earlier, around 4pm.  Strange there was no-one at the gym for 30 mins or so, not ideal for spots etc...

Squats (still with the 4x10 reducing weight format) 145 x 10, 140 x 10, 130 x 10, 120 x 10. - the 145 was a new weight  -and it totally killed me!!
Machine shoulder press 10,10,10,8
rear facing 8,8,8
Leg extensions x10,10x0...   I totally killed myself on the squats, headache and feeling sick :-X Ironically the same session and place my mate Robbie got to (see previous page) so he got his revenge on me! (I didn't spew, but had to lye down for a bit).
So, bit silly really, but I couldn't do any more.  hope this doesn't affect next weeks squats, but the 100k warm up felt heavy, still, got them done.  


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 09, 2014, 04:30:39 PM
Been looking through some pictures from 2012.  This one I feel was the best my hamstrings have looked.  The upper is mid pose (but could be better).


[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: Rossdog on September 09, 2014, 07:48:10 PM
Shredded wheat :-)


Sent from my iPhone using Tapatalk


Title: Re: The Phoenix Diaries
Post by: felix on September 09, 2014, 09:47:15 PM
Excellent photo Matt looking really shredded there.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on September 09, 2014, 09:51:02 PM
thats a cracking picture mate. You must get some printed out on canvas, balcks and whites.

I'm sure Claire would be cool with that  ;)

No mate never trained in your place, would be good to see it. I have a mental picture after what you have said


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 11, 2014, 09:52:29 AM
Thanks guys,  :)
I keep meaning too Scott, just never seem to get around to it!

Not too bad a session last night, struggled a bit, and strength was a touch down - probably from mondays exertion, but got a good pump.  A guy down there joined me from incline db press onwards.

last night = Chest + Tri's


Flat bench  -105kx8, 110 x 6, 115 x 3 + 1 forced, 117.5 x 2, 125k x 1 - quite a hard rep,
DB incline press - 80lb x 8, x7, x6
DB flyes, 50lb x 10,8,8
Skull crushers - SS CGBP 40k x 10 SS x10, 40k x 9 SS x8,40k x 8 SS x 7
Rope push downs 35kx10, 40 x 8, 35 x8, hands together x 8, x 8


Title: Re: The Phoenix Diaries
Post by: Toby on September 11, 2014, 11:13:40 AM
Wonder how that pose would look without such a good tan? Awful I suspect  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 11, 2014, 12:45:26 PM
Wonder how that pose would look without such a good tan? Awful I suspect  ;D

Yep - a silk purse out of a sow's ear!


Title: Re: The Phoenix Diaries
Post by: Toby on September 11, 2014, 12:47:42 PM
It is a superb pose and I think the upper looks really good at the moment of the picture to be honest. Shows what it needs to. So damn thickly muscled. Cannot short cut years of consistent training


Title: Re: The Phoenix Diaries
Post by: ben-howard on September 11, 2014, 03:00:41 PM
i agree, that shot showcases years of heavy hard work, no wonder you have so much dense muscle on your frame, with that strength


Title: Re: The Phoenix Diaries
Post by: SuperSi on September 11, 2014, 06:18:16 PM
I'd echo what the others said: it demonstrates lots of hard work!

Also, it's often said that shows are won from the back and that's a great back shot!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 15, 2014, 12:53:32 PM
Thanks, Toby, Ben, Si  :) - Still plenty of room for  improvement!

Friday - Felt pretty wiped out on Friday, and headache-y.  Had this a bit too on Wednesday, so suggests I've pranged my neck a bit again  - more than likely from mondays squatting - as I have a bit of a weakness there from an old mototrbike crash years ago (20 at the time I think).  Got the mrs to give it a bit of a massage with some gel, if its the same tonight I'll probably book up and see my 'guy' again for a proper sports massage.
So, did what I could on friday  - a sesion is still money in the bank.

Some exercises were a bit down in weight, and I mixed the order up a bit too.
Front lat pull down 10,10,8,8
DB curls on bench 45lb x 8,8,8
BB hack squats 130 x 10, 140 x 10, 140 x 10
Face pulls, 8,8,8,8
Ham curls 30k x 10, x 10, x 8 DS 25 x 5, 25 x 8
EZ curls 45k x 8,8,8 (Hard)


I rested between sets a bit longer too, to whatever felt right, and trying to get the head straight and managable.

May squat light tonight, see how i feel when i get there...


Title: Re: The Phoenix Diaries
Post by: K_Dogs on September 15, 2014, 03:13:42 PM
140 x 10 in the hacks with a pounding headache is pretty impressive mate!

Do you foam roll? You can hit your neck, traps, delts and neck pretty well with a decent roller.

I highly recommend the Grid, you pay more for the quality.

(http://exercisefoamroller.co.uk/image/cache/data/The%20Grid%20Foam%20Roller-500x500.jpg)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 15, 2014, 08:20:01 PM
Certainly headache inducing!
No mate, I don't - I know I probably should. What sort of money is one of those bad boys?

Good news! (and bad news).

PB on squats!
145k x 10, 145k x 10, 130 x 10, 130k x 10. Never done 145 for 10 reps before
Machine shoulder press #15 x10,x8,#16x8
Rear facing #9x8,x8
DB lateral raise 25lbx10,x10,20x10,
Leg extension x10,10,10
Rear flyers on pec Dec x12,x12

Bad news - got the headache again after set 2 of squats, so had to battle through the rest of session.
Boo! Did seem to delay a bit so maybe a tad better. Will try and keep massage going for a few days at home and see how it goes, if not ill boom up a proper one.



Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on September 15, 2014, 08:29:02 PM
i have one of those foam rollers, it's hell but works a treat

http://www.amazon.co.uk/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EKZDY/ref=sr_1_1?ie=UTF8&qid=1410809330&sr=8-1&keywords=foam+roller



Title: Re:
Post by: K_Dogs on September 15, 2014, 09:25:28 PM
Agree with Scott. It's a love hate pain and I'd say a very good chance it'll help with the headaches.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 16, 2014, 09:56:36 AM
i have one of those foam rollers, it's hell but works a treat

http://www.amazon.co.uk/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EKZDY/ref=sr_1_1?ie=UTF8&qid=1410809330&sr=8-1&keywords=foam+roller


Agree with Scott. It's a love hate pain and I'd say a very good chance it'll help with the headaches.

Thanks, guys.  What size do you have? How much did you pay for yours?


Title: Re:
Post by: K_Dogs on September 16, 2014, 11:20:51 AM
I went with the medium size and paid about £35. Don't go for any copies as the rubber isn't as good. It needs to be a "Trigger point" one.

Seems reasonable with free postage
http://www.healthandcare.co.uk/triggerpoint-range/the-grid-orange.html?gclid=CLfzkcXI5cACFVMRtAod7BoAiQ


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 17, 2014, 12:58:29 PM
Nice find, mate! If i cant find Claires one, i may go for that one.
Are you going to UKDFBA?


Title: Re: The Phoenix Diaries
Post by: K_Dogs on September 17, 2014, 04:06:19 PM
Are you going to UKDFBA?

I won't be able to this year. Whilst baby number 2 is so young I can't really leave my wife for too long, especially as she had a C section.
Hopefully get to a show or two next year.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 18, 2014, 12:58:32 PM
That's understandable enough, bud.  Family first.  (Nice pics on FB by the way  :))

Decided to do a bit of a de-load session last night (basically didn't do my usual heavy bench).

Machine chest press (set at a slight declined fixed position) x 10 reps SS seat up a notch x 10 done 4 times to make 40 reps started with lowest seat position,
then repeated from top to bottom this time for 40 reps

DB flyes 45lb x 10,10,10
Incline DB press 50lbx10,80x7,x6,50x10
Skull crushes 30k x10 SS CGBP x 10 for 2 sets, then did a variety (not sure what they are called - possibly a Gironda version) of skulls done in a circular motion lowered right behind head x 2 sets
Rope tri push downs 3 sets of 10


Felt a bit 'Meh' - old faithful headache still came back regardless of reduced weight.
Bit the bullet and booked a massage for monday 6pm.  >:(


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on September 19, 2014, 08:22:41 PM
sports massages are golden mate. Especailly as we get a little more mature ;)  I couldn't have one last month and I don't feel as good thats for sure


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 23, 2014, 12:52:16 PM
sports massages are golden mate. Especailly as we get a little more mature ;)  I couldn't have one last month and I don't feel as good thats for sure

I'll have to take your word on that one, mate!  ;D
I've had to postpone the sports massage till tomorrow as claire had to work late, so couldn't train then either! Tomorrow will also be out due to the massage, so Friday will be the first chance I'll get (unless I do a Thurs/Fri double session).  I'll see how I feel nearer the time.
Haven't had a rest for a little while, so may as well take the opportunity as it comes.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on September 24, 2014, 12:34:43 PM
Have you made any long term goals, mate?

Right back at you with this great question?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 24, 2014, 12:48:47 PM
Have you made any long term goals, mate?

Right back at you with this great question?

Touche!

Well, yes, and no, really mate.  Partly because I achieved more than I really dreamed over the last two years.
If I was to set some lofty goals it would be to have a stab at the INBF worlds, and NPA British overall (this being a bit too far from my reach).


Title: Re: The Phoenix Diaries
Post by: K_Dogs on September 25, 2014, 10:28:44 AM
I guess that you seriously have nothing to prove now. Make sure you take time to remember that.
That has just become my new long-term goal. To have nothing to prove  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 25, 2014, 12:59:23 PM
Haha - nice way to put it!
The one thing that has changed now is that I know Exactly what I have to do the next time around regarding prep (and training I suppose).

Had my sports massage last night - I didn't realize how tight my back had become! He worked on my neck too, and the session hurt a bit more than normal.  That's a good thing I suppose!
Will train tonight and tomorrow, Chest,tri and delts  -lets put it to the test and see how it goes!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 26, 2014, 09:56:30 AM
Trained last night - felt a bit out of sorts with the missed sessions etc.  In an odd way, feeling looser from the massage can feel a bit off putting in a way, as the slight tightness kind of makes mee feel more 'solid' if that makes sence, a bit like a boxer living a bit bare.  Still, probably did me some good!

Flat bench 105x8 (easy) 110 x 5+1 (ok) 115x2 +2 (hard!) 120 x 1 (ok) 125 x 1 (hard)
DB flyes 50lb x 10,x8,x8
Machine shoulder press (vertical back rest bench) x10,8,8 - front facing x 8,8,8
Skull crushers 40k x10 SS CGBP x 8, x 8 SS x 7, 35k x8,x8
Tri push downs with rope x10,10,10
Close grip with rope x 10,10

Still got a headache, but maye not as bad.


Title: Re: The Phoenix Diaries
Post by: SuperSi on September 26, 2014, 03:46:46 PM
Solid benching, mate. What was your div' bench record again? You can't be far off that sort of form?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 26, 2014, 05:57:53 PM
Cheers mate. Not bad with a banging headache!
My record is 128k @ 67.5k so probably doable again now, factoring in the other weeks 132.5k. Getting back to competition form is the only other diminishing aspect as you know that knocks a fair bit off your total.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 26, 2014, 06:41:31 PM
Took a few pictures last night at the gym. Feeling a bit off the last week or so, and my pranged neck isn't helping. Hayden has been a bit off too so not sure if we have a little bug or something.
Anyway, noticed two main things. 1/ looking a bit watery. 2/ I'm s**t at taking selfies...


[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: ben-howard on September 26, 2014, 06:44:33 PM
you look great mate, loads of muscle on such a small frame!, love the gym! looks hardcore! you are looking a little less defined that we are used to, but bigger for it! still healthy and lean looking too!


Title: Re:
Post by: K_Dogs on September 26, 2014, 08:15:14 PM
Bi & Tri size and your pec depth is just ridiculous.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on September 26, 2014, 08:40:14 PM
Looking great mate. Definitely got abs and that's the standard all us are chasing. Not that many will come close ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 28, 2014, 08:54:30 PM
Thanks Ben, Keith, Scotty.  :)

Ben, that's the gym in a relatively tidy shape too!
This is the heaviest I have been since I did my power lifting years ago - 67 kilos abouts. I know I'm leaner now, what with the comp diets etc. This is me pretty much maxed out weight wise.


Title: Re: The Phoenix Diaries
Post by: Turpin on September 28, 2014, 09:05:09 PM
Great pics Matt , arms in that double bicep shot are terrific.

 T.


Title: Re: The Phoenix Diaries
Post by: SuperplexSteve on September 28, 2014, 10:41:57 PM
Good pictures Matt.  As already mentioned, your chest development is great and shoulders are looking good too. 



   


Title: Re: The Phoenix Diaries
Post by: SuperSi on September 29, 2014, 03:39:53 PM
Wow!  :o

'Off'- Season is going quite well for you then! Your overall thickness looks to have improved a fair bit, and not by adding fat. Very impressive, mate. :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on September 29, 2014, 07:38:13 PM
Thanks Craig, Steve, Si  :)
It's a bit of a balance act being heavier but stronger, as I do like being lean. This weight is easily maintainable for me.
They were taken at the end of a chest, triceps and shoulders workout so the pump adds to the illusion.


Title: Re: The Phoenix Diaries
Post by: felix on September 30, 2014, 01:24:57 AM
Looking excellent in the photos Matt plenty of dense thick muscle and still in good condition too.


Title: Re: The Phoenix Diaries
Post by: Rich mc on September 30, 2014, 12:34:41 PM
Look really good in pics mate, showed a mate of mine them who used to compete he couldn't believe that was off season.
we were saying how the condition has moved on over last ten years, everybody is in good nic these days.


Title: Re: The Phoenix Diaries
Post by: Rossdog on September 30, 2014, 12:46:47 PM
good to see u at the weekend pal, loved it when the batams were on and it was like a stare down from 5 rows back hahaha.


Title: Re: The Phoenix Diaries
Post by: SuperSi on September 30, 2014, 05:22:27 PM
Oh, look who it is!

http://www.bulkpowders.co.uk/blog/matt-argall/



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 01, 2014, 12:44:48 PM
Looking excellent in the photos Matt plenty of dense thick muscle and still in good condition too.

Thank you Felix, nic eof you to say sir  :)

Look really good in pics mate, showed a mate of mine them who used to compete he couldn't believe that was off season.
we were saying how the condition has moved on over last ten years, everybody is in good nic these days.

Thanks Rich  :) - Yep, I know what you mean.  Toby and I were saying something similar at the UKDFBA at the weekend.




Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 01, 2014, 12:46:18 PM
good to see u at the weekend pal, loved it when the batams were on and it was like a stare down from 5 rows back hahaha.

Good to see you too, bud.  And I really don't know what you mean!*  :D ;D

*Adds Optrex before and after class...


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 01, 2014, 12:47:01 PM
Oh, look who it is!

http://www.bulkpowders.co.uk/blog/matt-argall/



Funny looking bloke ... :D

Thanks, mate  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 01, 2014, 12:53:01 PM
Ok - update time.  Been busy bee the last few days, got some DIY projects done (they keep coming don't they?), and had yesterday (and monday) off work as it was Hayden's birthday  - 2 already!

Friday  - Back and Bi's

Wide Chins x 10, +35lb x 10,10,10
T bar row type thing (used to do them years ago) with one end of a bar bell 80k on one end x 10,10,8 - different grip x 10,10
Seated DB curls 45lb x 8,6+2,5+3
BB hack squats 140k x 10,10,10
EZ curls 30k x10 SS x9 SS x8 SS x7 SS x6

Headache score 5/10



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 01, 2014, 12:59:42 PM
Monday 29/9/14

Legs + shoulders

Wanted to squat, bu tthe old guard were also about to start, so reluctantly joined them, which turned out to be the longest session in history after they put all their wraps on, and argued / wound each other up between sets! Plus all their warm ups!
Anyway, always fun with those two, even with the mega long rest periods.

Squat 150 x 10, 145 x 10, 135 x 10, 135 x 10
Machine shoulder press x 10,10,10 - rear facing x 8,8
Leg extension x 10,10,10,10 (hard)
Bent over flyes x10,10,10

Headache 2/10 so happy that neck is better, as I was worried at the start of squats.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 02, 2014, 12:37:47 PM
Wed - Chest + tri

Flat bench 105x8, 110 x 6, 115 x 4 (hard) 120 x 2 (hard)
DB incline press 85lb (new weight) x 7, x 5, 80 x 5
BD flye 50lb x 10,8,8
Sculls 35k x 10 SS CGBP x 10 , x9 SS x 9 , 32.5 x 10 SS x 10
Tri push downs 60k x 10, x10 > with rope 40k x 10, x10 > Close grip with rope x 10,x8

Stil pooped from the PB squats, and neck a bit stiff too, so not too bad a session.  Think I may be due a change of routine as recovery is starting to suffer with the progressing weights.


Title: Re: The Phoenix Diaries
Post by: Toby on October 02, 2014, 12:52:03 PM
I missed the link to the BP page.

That is awesome mate, really great stuff. Top respect for that, will share across the social media


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on October 02, 2014, 01:19:57 PM
That's an epic squat session mate no wonder your knackered.
Hope Hayden had a good birthday


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 06, 2014, 07:58:42 PM
I missed the link to the BP page.

That is awesome mate, really great stuff. Top respect for that, will share across the social media

Thanks Toby  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 06, 2014, 08:00:11 PM
That's an epic squat session mate no wonder your knackered.
Hope Hayden had a good birthday

Yep! That's the end of this squatting cycle me thinks. It's taking too long to recover from them!
Yep, we all had a good day, thanks, bud  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 06, 2014, 08:23:23 PM
Not much to mention on Friday s session, as Claire needed a hand at home, so had to cut session short.
Chins x10;+35lbx10,10,8
Single end bar bell row (Luke a T bar) 80k x 19,10,10
Home!


Tonight - legs, shoulders and calfs.
Vertical leg press x15,15,15,15(hard)
DB shoulder press 60lbx8,70x8,x7,60x7
BB hacks 150k x 10,x8 , x8 (hard)
Seated lateral raise 20lbx10, 25 x 10, x 10, x 10 (hard)
Rear pec Dec flyes x 12,12,12
Calf raise 21's x 2 sets

FIN


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 09, 2014, 09:56:11 AM
Still not feeling 100% with a few digestion issues etc, but a bit better than yesterday - seems to come and go in waves though  :-\

Flat bench 105x8, 112.5x5, 117.5x2+1, 120 x 2 (both really good reps - happy with that)
Machine chest press 4 sets SS x 10 reps (hard!) moving seat up each set, then repeated after a rest 4 x 10 with seat moving down
Skulls SS CGBP 40k x 10 SS x 9,  40k x 9 SS x9, 35k x10 SS x 10
DB flyes 50lb x 8, 45 x 8, 40 x 8
Rope tri push downs x 10,10,10 - Close grip rope x 12,12,12


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 09, 2014, 08:59:51 PM
Serious. Chest. DOMS.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 10, 2014, 08:12:14 PM
Back, bicep and hams.

Wide grip chins x8,+45lb x 8, x8
Close grip chins 45lb x 8, x7

Bar end rows 80k x8, x8, x8

SLDL 80K x 8, 90k x 8, x8, x8

Ham curls 30k x 6, 25 x 7, x7, x5

EZ curls 50k x 8, x 8(2r/p) x 8(3r/p)
Close grip curls 40k x 8. 


Not engaging at all on the ham curls, lower back was starting to ache and tighten up , May put them after the chins next week to see how they go then.

Must try and do some stretching over the weekend, as shoulders are really tight.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 14, 2014, 09:48:56 AM
Fridays SLDL I tried the Joyce / Galton (can’t remember who came up with it first) technique where you stretch forward at the bottom (I actually ‘rolled’ the bar on the floor) – subsequently, as of Sunday PM my Hams have been killing me! So I thought it would be foolish to do legs again last night.

Quads  :D, Shoulders, Calfs

Vertical leg press 4 plates / side 4 sets of 15 reps
DB shoulder press 70lb x 8, 75 x 7, x 4
BB hack squats 150k x 10, x8, x8 – these were hard (all done beltless)
Seated lateral raises 25lb x 10, x10 DS 20lb x 10, s5lbx8 DS 20 x 8

Got a bit of a twinge in right shoulder, and warming up for the DB press took a while, I know I need to stretch more at home



Title: Re: The Phoenix Diaries
Post by: SuperSi on October 14, 2014, 09:50:43 AM
Are you feeling better headache/digestion wise, mate?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 14, 2014, 12:48:51 PM
Are you feeling better headache/digestion wise, mate?

Yes mate, thanks.  The headaches took about a week to fully go after my treatment (thankfully).  Digestion is more or less back on track too.

I think in all honesty, I need a proper break as in a decent holiday, but the world we live in and family commitments makes it not treally possible.
I'm still enjoying the gym though  :)


Title: Re: Re: The Phoenix Diaries
Post by: K_Dogs on October 14, 2014, 02:10:01 PM
Matt, take a break, in fact you can take 5 years so the rest of the Bantamweights can try to catch you up :P


Title: Re: Re: The Phoenix Diaries
Post by: SCOTTGALTON on October 14, 2014, 08:05:37 PM
Matt, take a break, in fact you can take 5 years so the rest of the Bantamweights can try to catch you up :P

An then he would still be better than most people ;D

Matt if you need a break from the gym take it. A week off is great and it does you the world of good


Title: Re: The Phoenix Diaries
Post by: Nic on October 14, 2014, 08:18:33 PM
Fridays SLDL I tried the Joyce / Galton (can’t remember who came up with it first) technique where you stretch forward at the bottom (I actually ‘rolled’ the bar on the floor) – subsequently, as of Sunday PM my Hams have been killing me! So I thought it would be foolish to do legs again last night.


Ahem!! ME! "Sldl with reach". Although certainly not my invention, I got it off my mate Jenna who got it off a coach's YouTube channel.

I think you've invented something completely new there tho with touching it to the floor and rolling it out!


Title: Re: Re: The Phoenix Diaries
Post by: Maveric Matt on October 15, 2014, 01:15:37 PM
Matt, take a break, in fact you can take 5 years so the rest of the Bantamweights can try to catch you up :P

Thanks for the kind thoughts











Haaaannng Onnnn.................... :D


Title: Re: Re: The Phoenix Diaries
Post by: Maveric Matt on October 15, 2014, 01:16:51 PM
Matt, take a break, in fact you can take 5 years so the rest of the Bantamweights can try to catch you up :P

An then he would still be better than most people ;D

Matt if you need a break from the gym take it. A week off is great and it does you the world of good

Agree, mate.  It's just a lot of other things that need attention etc.  A 2 year old takes some managing!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 15, 2014, 01:18:56 PM
Fridays SLDL I tried the Joyce / Galton (can’t remember who came up with it first) technique where you stretch forward at the bottom (I actually ‘rolled’ the bar on the floor) – subsequently, as of Sunday PM my Hams have been killing me! So I thought it would be foolish to do legs again last night.


Ahem!! ME! "Sldl with reach". Although certainly not my invention, I got it off my mate Jenna who got it off a coach's YouTube channel.

I think you've invented something completely new there tho with touching it to the floor and rolling it out!

Ah ha! I thought it probalby was (well, or Scott  :P).

As for the rolling, that's a new world of pain - letting it just touch the floor enough for it to roll forwards. 
I'm still stiff as hell now!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 16, 2014, 12:46:31 PM
Wednesday 14/10/14

Shoulder is still a bit niggly, so decided to take it a bit easier, and to pan off Benching for a little while  - I think it was starting to stagnate a bit too.

Incline (#3) DB press 85lb x 8, x 8, x6+1
Machine press 4x10 reps x 2
Small incline flye (#1) 45lb x 8, x8, x7
Tricep push downs 60k x 12,12,12
V bar tri overhead press x10,10,10,10

Decline sit ups x 30, + 15lb x 30

Shoulder seems agrivated by last nights efforts  >:(.  The chest fress with the 80 reps probably wasn't a good idea either.  The shoulder seems ok under load, and strength is fine too, just a niggle now and then.  
I've got a few days worth left of Joint Restore, so will use them up and hopefully see an improvement.
I think it was partly down to training and being caught out at the weekend with Hayden, meaning I had to carry him all the way home - he's a bit of a lump you know!

I had a friend who was at the gym alone (his training partner didn't show up) so he did the above with me.  I think that's the most times I've been sworn at in one session haha! :D


Title: Re: The Phoenix Diaries
Post by: K_Dogs on October 16, 2014, 02:12:10 PM
I can relate to carrying a 2 1/2 year old around, definitely awkward.
I usually find the more "free" the exercise is the less aggravation it causes. So dumbbells are fine as the plane isn't fixed and wrists can rotate etc.

Plenty of foam rolling or using a tennis ball / hockey ball up against a wall can help loads, especially around the Scapula.
Hopefully you'll recover soon.


Title: Re: Re: The Phoenix Diaries
Post by: SCOTTGALTON on October 16, 2014, 07:38:00 PM
Matt, take a break, in fact you can take 5 years so the rest of the Bantamweights can try to catch you up :P

An then he would still be better than most people ;D

Matt if you need a break from the gym take it. A week off is great and it does you the world of good

Agree, mate.  It's just a lot of other things that need attention etc.  A 2 year old takes some managing!

He is pretty active. Mind you your both active people so it make sense Hayden is


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 17, 2014, 08:07:08 PM
I can relate to carrying a 2 1/2 year old around, definitely awkward.
I usually find the more "free" the exercise is the less aggravation it causes. So dumbbells are fine as the plane isn't fixed and wrists can rotate etc.

Plenty of foam rolling or using a tennis ball / hockey ball up against a wall can help loads, especially around the Scapula.
Hopefully you'll recover soon.

Cheers mate, will do. I must get round to getting one of those foam rollers.

Yep, he certainly is active Scott! Always something to do.
Took your advice and taken the day off training, had to replace Claire's headlight bulbs anyway as they had both blown!
Bit achey in general really, so probably is break time.


Title: Re: The Phoenix Diaries
Post by: Rossdog on October 20, 2014, 10:16:33 AM
cheers mate, filling me with confidence, haha ive got all this to come, cant wait til hugo starts walking n talking lol!!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 21, 2014, 09:57:14 AM
cheers mate, filling me with confidence, haha ive got all this to come, cant wait til hugo starts walking n talking lol!!

Haha! - Yep, you know EXACTLY where they are whist still in the cotts!

Decided not to train yesterday, I had the day off work as I didn't get in till 2.30am ! Thought i'd have a total rest (for the shoulder too).  Not feeling 100% so was a smart more I think (so out of character!)

Sunday - went to the NPA finals with Toby.  Great day, really enjoyable.  The lightweight class was insane as usual, very tough, it lasted something like 15 minutes!!

Spent most of the day with Si on the BP stall, and both chatted constantly for the whole show!


Title: Re: The Phoenix Diaries
Post by: SuperSi on October 21, 2014, 04:58:08 PM
It was great having you on the stand, mate; both representing BP and for the banter!  ;D


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on October 21, 2014, 07:43:14 PM
I can relate to carrying a 2 1/2 year old around, definitely awkward.
I usually find the more "free" the exercise is the less aggravation it causes. So dumbbells are fine as the plane isn't fixed and wrists can rotate etc.

Plenty of foam rolling or using a tennis ball / hockey ball up against a wall can help loads, especially around the Scapula.
Hopefully you'll recover soon.

Cheers mate, will do. I must get round to getting one of those foam rollers.

Yep, he certainly is active Scott! Always something to do.
Took your advice and taken the day off training, had to replace Claire's headlight bulbs anyway as they had both blown!
Bit achey in general really, so probably is break time.

I have started using the foam roller every night now, just 10 minutes and I have noticed a real improvement in my shoulder freedom


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 22, 2014, 12:49:59 PM
It was great having you on the stand, mate; both representing BP and for the banter!  ;D

Very happy to do both, bud  :)

Nattering away all day like a couple old biddies at the hair salon!  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 22, 2014, 12:51:19 PM
I can relate to carrying a 2 1/2 year old around, definitely awkward.
I usually find the more "free" the exercise is the less aggravation it causes. So dumbbells are fine as the plane isn't fixed and wrists can rotate etc.

Plenty of foam rolling or using a tennis ball / hockey ball up against a wall can help loads, especially around the Scapula.
Hopefully you'll recover soon.

Cheers mate, will do. I must get round to getting one of those foam rollers.

Yep, he certainly is active Scott! Always something to do.
Took your advice and taken the day off training, had to replace Claire's headlight bulbs anyway as they had both blown!
Bit achey in general really, so probably is break time.

I have started using the foam roller every night now, just 10 minutes and I have noticed a real improvement in my shoulder freedom

Where did you get your exercises from, mate? YouTube or something?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 22, 2014, 12:57:14 PM
Headding back to the gym tonight - shoulder seems a touch better, but strength/load wasn't an issue before, so will keep plodding on.  If it is a slight tendon or similar strain I doubt training will make much difference, may even help with the extra blood flow?
Not sure what I'll do yet - probably legs and something - chest I expect.

On a side note - I got asked to do an Out of season drugs test at the weekends NPA finals.  My first Urine sample, as I have sat a Poly in 2012 Midlands.  Funnily enough, I've wanted to do one! Let's just say Mr. Bibb was very gentle  :D

There were many tests (Urine and Poly's) done on the day, which can only be a good thing.  Surprising how expensive it is, but a good deterrent none the less.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on October 23, 2014, 10:25:39 AM
Excellent work with the out of contest testing. Do they charge you and also did they only test you because you were at the show, or would they come knocking on your door?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 23, 2014, 12:48:34 PM
Excellent work with the out of contest testing. Do they charge you and also did they only test you because you were at the show, or would they come knocking on your door?

No charge, mate.  I am a member of the NPA for this year, so they had every right to ask.  I'm not sure about travelling to homes, just because I was there I think.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 23, 2014, 12:57:12 PM
Glad to be back hitting the weights after a few days off, feeling a bit better too  :)

Bit of a moday / wednesday combo last night.

Vertical leg press 8 plates x15, x15, x15, x15 (last set was rest/pause about 3 or 4 times to get the 15 - hard!)
Leg extensions x 12, x12,x10

Small incline DB press (#3) 85lb x 8, x 7+1, x4 DS 75lb x 3

Flat flye 45lb x 8, Small incline (#1)x8, Flat x 8

Tri OH pres on cable x 10 into push downs x10 - repeated about 3 or 4 times - mega pump.

Out of time.



A couple weeks ago, a new gym opened up in town, so I went down to the open day with old guard Ron.  He said he would try it for a week (last week) as he (we) know the guy as he used to run and own one years ago.  Find out last night - he's left Phoenix!! Popped in last friday (when I was resting / off) to say his goodbyes and started fully this week! Only 1 left!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on October 23, 2014, 08:18:50 PM
is the new gym  a bit more mainstream? The lure of walls with no holes in them lured folk away


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 25, 2014, 09:14:40 AM
is the new gym  a bit more mainstream? The lure of walls with no holes in them lured folk away

They are purely for ventilation! Yep, it's all machines really, except a massive dumbell rack going up to 70k! The problem is that it's tiny, like the size of a decent garage, that's why I can't see myself there. Dam n shame though.

Had a good session again last night. Robbie trained with me again (wasn't sick again)
Weighted chins wide grip 45lb x 8,x7+1,x6 ds 35x4
Close grip 45 lb x8,x7,x6
Single end bb rows 80k x8,8,8
Seated db curls 45lbx8,x8(1rp) ,x8(4rp)
Ez curls 45kx8,8,8
Me to you curls 30k x 10,9,8,7,6,5,4,3,2,1,1,1,1
Donkey calf raise on Smith 40k x 16,16,16


Title: Re: The Phoenix Diaries
Post by: Rich mc on October 25, 2014, 09:30:32 AM
Could you not train at both gyms and get the best from the two.

Me to you curls.... Or better known as the chuckle brothers curl  ;D


Title: Re: The Phoenix Diaries
Post by: Joe Lyon on October 25, 2014, 09:52:40 AM
Hi Matt, just wanted to say really enjoying the journal.
:)


Title: Re: The Phoenix Diaries
Post by: Jaymero on October 25, 2014, 12:09:34 PM
Let your loyalties lay with one gym but use the other as well for a change of environment, I often find using a different gym effects me in a positive way and often get DOMS from workouts that I wouldn't usually from the normal gym. No harm in trying, right?


Title: Re: The Phoenix Diaries
Post by: Toby on October 25, 2014, 12:16:41 PM
Never leave Phoenix. All your gains will go. It is like a magic kingdom where unicorns roam free (with massive thick aesthetic physiques)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 26, 2014, 01:29:18 PM
Hi Matt, just wanted to say really enjoying the journal.
:)

Hey Joe, thanks for popping in  :)

Could you not train at both gyms and get the best from the two.

Me to you curls.... Or better known as the chuckle brothers curl  ;D

I suppose I could do that mate, the only thing would be paying twice the subs each month / year, that would be hard to justify.
Haha, no one was chuckling after those curls!  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 26, 2014, 01:31:20 PM
Let your loyalties lay with one gym but use the other as well for a change of environment, I often find using a different gym effects me in a positive way and often get DOMS from workouts that I wouldn't usually from the normal gym. No harm in trying, right?

I think you are right mate. The only other thing is that I know this other place will have quite a few Roid heads bumbling round there too  :-\
I think I'll let it get established for a couple more weeks, then try it for a week and put it to the test


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 26, 2014, 01:33:22 PM
Never leave Phoenix. All your gains will go. It is like a magic kingdom where unicorns roam free (with massive thick aesthetic physiques)

After being a member for 19 years now, it would be like a marriage break up! (apart from the time it burnt down and moved - bit of an ironic name isn't it!) 

Seen some talent over the years too


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 27, 2014, 09:27:23 PM
Monday 27/10/14

Leg press 8 plates x15,15,15,15 done TUT style
Db shoulder press 75lb x 7,6,5
BB hack squats 150k x 10,10,8
Seated db lateral raise 25lb x 10,10,10 ss db shrugs x 10's

Warming up with 35 lb for the shoulder press made my shoulder uncomfortable, I stopped and did lots of stretching etc and carried on. It seems better understanding load for some reason? And the heavy sets were fine? Weird


Title: Re: The Phoenix Diaries
Post by: Toby on October 28, 2014, 02:23:41 PM

Seen some talent over the years too

Well thanks for mentioning me, honoured  8)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on October 28, 2014, 02:34:58 PM
Any idea on what's the issue with the shoulder?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 28, 2014, 10:02:17 PM

Seen some talent over the years too

Well thanks for mentioning me, honoured  8)

And some dodgy characters popping in too!   ;D



Any idea on what's the issue with the shoulder?

No, not really, mate. Definitely not muscular - strained tendon perhaps?
I'm just going to keep training and hopefully it will get better over time.
Will be doing a coarse of Joint Restore too to hopefully help.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 28, 2014, 10:03:10 PM
SERIOUS. GLUTE. DOMS.....


Title: Re: The Phoenix Diaries
Post by: Nic on October 29, 2014, 12:21:09 AM
From the hacks?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 29, 2014, 09:46:15 PM
From the hacks?

Yep! I put a lot into the four sets on the leg press first so that set the tone.

Had a good session tonight, it was dumbell city -
Inclined db press (#3) 90lb x 8,7,6
Decline db press (4 blocks) 75lb x 10, 85 x 7,x7
Db flye 45lb x 10,8,8
OH db tri press 75lb x 10, 85 x 8, x 8
V bar tri push downs 55k x 10,10,10



Title: Re: The Phoenix Diaries
Post by: K_Dogs on October 30, 2014, 02:10:30 PM
Very solid incline press, do you find them easier than flat?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on October 30, 2014, 08:37:39 PM
Very solid incline press, do you find them easier than flat?

Cheers dude  :)
I think the balance is slightly easier with the db inclines, but like my standard flat bench, I'm probably stronger there. This is just to mix it up as bench was getting a bit stale


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 03, 2014, 01:46:47 PM
Friday 31/10/14

Wide grip chins BW x10, 45lb x8, x7
Narrow grip 45lb x 8,7,5

Single end BB row with handle 80k x 10,10,10 (hard)
Seated DB curls 50lb x 6+2, x4+3, 45lb x 6
SLDL 90k x10,8,8
Ham curls 30k x 8, x4 DS 25 x 4
Cable curls standing 50kx8,8,8
Decline sit ups x 30, +10k x30

Right glute is a bit knotted from the heavy monday session, see how it feels tonight doing the BB hacks.
Shoulder is about the same, only feel it now and then, especially reaching for things or a certain kind of twist - but fine under load?
Weekend was washing both cars and rubbing down/scraping the porch - ideal!  :'(


Title: Re: The Phoenix Diaries
Post by: Toby on November 03, 2014, 02:11:18 PM

Single end BB row with handle 80k x 10,10,10 (hard)


Do you mean a T-Bar row motion?


[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 04, 2014, 10:52:05 AM

Single end BB row with handle 80k x 10,10,10 (hard)


Do you mean a T-Bar row motion?


Yep - spot on, mate.
Steve and I used to do them years ago, and I decided to resurect them.


Title: Re: The Phoenix Diaries
Post by: Jaymero on November 04, 2014, 10:57:00 AM
Love me some Bent Over T-Bar Rows!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 04, 2014, 01:50:33 PM
Love me some Bent Over T-Bar Rows!

Grat for lower back thickness!

Changed a few things round last night.  Partly as some had ran it's corse, I didn't feel like it or to help the shoulder for a bit.

Vertical leg press 8 plates x 15,15,15,15 (last 2 sets were with varied foot positioning - like 5,5,5 to make the 15 reps)
DB shoulder press 75lb x 8,7,6
Leg ext x 12,12,12 (last set was quick on the up, very slow on the down part  -owch!)
Bulg split squats with DB's 40lb x10,10,10 - these hurt - a lot! after the previous ^^)
Single arm lateral raise 20lb DB x 10, 25lb x 10 (hard)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on November 04, 2014, 02:05:10 PM
How were the BS Squats with the dumbbells?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 05, 2014, 10:54:24 AM
How were the BS Squats with the dumbbells?

They felt ok mate.  The caveat being it was after the other leg exercises and lighter weights.
I'm wondering if the bench I used previously was too high? I may stick with these movements for a few weeks and see how I get on.  Quads are sore today!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 06, 2014, 10:52:12 AM
Inclined db press (#3) 95lb x 6, 90lb x 7,6 - those 95's felt heavy!
Decline db press (4 blocks) 80lb x 8, x8,x8
Db flye 50lb x 10,8,8
OH db tri press 75lb x 10, 90 x 8, x 7
OH cable tri press 65k x 10,10,10 (supposed to be tri push downs but I got a bit confused!)

Gave a nice pump


Title: Re: The Phoenix Diaries
Post by: SuperSi on November 06, 2014, 04:57:59 PM
Good weights, mate! The 95s, what's that for you: bodyweight in each hand.  ;) ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 06, 2014, 06:48:43 PM
Good weights, mate! The 95s, what's that for you: bodyweight in each hand.  ;) ;D

Stage weight!  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 10, 2014, 10:55:54 AM


Friday 7/11/14

Wide grip chins BW x10, 45lb x8, x7
Narrow grip 45lb x 8,6,5 - DS 35x6

Single end BB row with handle 80k x 10,10,10
Ham curls 30k xx10, x10, x8
SLDL 95k x10,8,8 on 1/2" block
Seated DB curls 50lb x 6+2, x4+3, 45lb x 6
Standing OL bicep curls 40k x8,8,8
Donkey calf raise smith + 40k x 15,15,15

Chins were mega hard for some reason, but glad I did the drop set

Also, lots better doing the ham curls first, as the SLDL wipes out my flexability!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on November 10, 2014, 02:06:48 PM
nice workouts mate


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 11, 2014, 01:47:20 PM
nice workouts mate

cheers, bud - I'm enjoying my training of late  :)

Phew - bit of a gruelling workout last night.  Had to have a word with myself one or twice!

Vertical leg press 9 plates x 15 wide stance,15 narrow stance,15 wide (last 4 R/P), 15 narrow (last 6 R/P)

Leg ext x 12,12,12 All done with power up - squeeze pause - slow negative

Military press 60k x 6, x6, x4 (I hate these)

Bulg split squats with DB's 45lb x10,10,10

Single arm lateral raise 20lb DB x 10, 25lb x 10 (hard), x8

REar flyes with DB 25lb x 12, x12


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 13, 2014, 01:48:39 PM
Inclined db press (#3) 95lb x 7, 90lb x 7,6
Decline db press (4 blocks) 85lb x 8, x8, 80lb x7
Db flye 50lb x 10,8,8
OH db tri press 85lb x 10, x 8, x 7 - triceps fried!
OH cable tri press 65k x 10,10,10 SS with cable push downs + lots of drop sets to failure

Cable crunches 60k x 25, x25

Tempo seemed mega quick last night, rest gaps closer.  All unintentional!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 19, 2014, 10:57:20 AM

Friday 14/11/14

Lat pull downs x 10,10,8
V bar pull downs x10,10,10
Ham curls 30kx10,35x8,30x8
SLDL on 2" block 95k x10,8,8
Concentration curls 35lb x 10,10,10
Cable biceps x8,8,8
Low pulley face pulls x 10,10,10,10

This session was chosen as I decided to take a wek off from the gym.
I know I haven't had one in an age, and got a few aches and pains in general.  Plus, I want to give the shoulder a full week off rom the weights.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on November 19, 2014, 04:33:38 PM
Sounds like a few of us are craving a weeks recovery. Far better to see the signs and take it off before an injury forces you to rest.

Any thoughts on the new plan yet?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 20, 2014, 01:42:05 PM
Sounds like a few of us are craving a weeks recovery. Far better to see the signs and take it off before an injury forces you to rest.

Any thoughts on the new plan yet?

That's the train of thought, bud.  I'm sure you know what it's like - keep plugging away, not realizing how long it's been since you had a break!

New plan - in terms of Compeating? I'm back in my trunks next year. :)


Title: Re: The Phoenix Diaries
Post by: Joe Lyon on November 20, 2014, 01:58:57 PM
Think my last break was back in March so ready for down time soon enough.

Looking forward to seeing you compete next year matt :)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on November 20, 2014, 02:32:26 PM
I was referring to the workout routine, anything in mind?

Where will you be competing (just so I can avoid that show)  ;)


Title: Re: The Phoenix Diaries
Post by: Toby on November 20, 2014, 04:51:56 PM

Where will you be competing (just so I can avoid that show)  ;)

Get involved!!! I am not saying anything more than one show, a few of us are planning on a NM Bromantic pose down. Could make some pictures we can keep when we are old(er) and fat(ter)!!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on November 20, 2014, 08:41:47 PM
Sounds like a few of us are craving a weeks recovery. Far better to see the signs and take it off before an injury forces you to rest.

Any thoughts on the new plan yet?

very much agree, better to rest when you can than rest when you have no choice


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 20, 2014, 09:35:51 PM
Think my last break was back in March so ready for down time soon enough.

Looking forward to seeing you compete next year matt :)


You are a bit like me then  Joe - long overdue!
Thanks mate  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 20, 2014, 09:39:08 PM
I was referring to the workout routine, anything in mind?

Where will you be competing (just so I can avoid that show)  ;)

Ah, gotcha.  I quite like what I'm doing at the moment, so I'm planning on jigging them around a bit.  I'll get something worked out ready for Monday. 
The (horrible) squatting I was doing needs to make a comeback soon too - I'm just a bit scared of it!
Well, as Toby has alluded to - UKDFBA (Leamington spa one) and NPA finals again.  The worlds if I can too  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 20, 2014, 09:42:07 PM

Where will you be competing (just so I can avoid that show)  ;)

Get involved!!! I am not saying anything more than one show, a few of us are planning on a NM Bromantic pose down. Could make some pictures we can keep when we are old(er) and fat(ter)!!

Do it! Do it! - Get some pictures asap as Toby isn't getting any younger you know...... ;D




Sounds like a few of us are craving a weeks recovery. Far better to see the signs and take it off before an injury forces you to rest.

Any thoughts on the new plan yet?

very much agree, better to rest when you can than rest when you have no choice

Yep - too right mate.  Always seem so busy you just kind of forget.  I do find that the gym keeps my supple though (in a funny, messed up DOMS kind of way!) - I did some stretching Tuesday night, and will do some again tonight.


Title: Re: The Phoenix Diaries
Post by: Nic on November 20, 2014, 10:56:10 PM
UKDFBA (Leamington spa one) and NPA finals again.  The worlds if I can too  :)

Great! 👍


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 25, 2014, 09:33:48 PM
UKDFBA (Leamington spa one) and NPA finals again.  The worlds if I can too  :)

Great! 👍

Let's hope so Nic  :) (and hopefully see you there too!)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 25, 2014, 09:44:20 PM
Bonjour!
Ok - so, full week off training, and a couple days off work to boot too. Diet has been up and down, ate some crap food intentionally and unintentionally too, so getting back to work and training will be a good fix (well, until the meal I organized ages ago for me and the boys from Phoenix - old and new) - typical!

Anyway, last night's session was fun. Painful mind! Got this session planned and sorted, need to work out tomorrows and Fridays still.

External rotation to start (thanks Si :)) 10 lb dbs

Leg press 9 plates x15,15,15,15 (only second set narrow stance, rest wide) had to restart a few times as these felt mega hard.

Military press 50k x 5, 60k x 5,5,5,5 - really happy with that. Up next week.

Leg extension x 12,12,12,12 (all explosive up and then pause, slow negative)

Bulgarian split squats 45 lb x 10,10,10 (these hurt!)

Single arm lateral raise 20lb x 10, 25 x 10, x 10.

Bent over rear flyes 25lb x 10,10,10

Sore quads and Glutes today!



Title: Re: The Phoenix Diaries
Post by: K_Dogs on November 26, 2014, 02:44:27 PM
Volume-y, how long did all that take?


Title: Re: The Phoenix Diaries
Post by: Joe Lyon on November 27, 2014, 08:43:35 AM
Bulgarian split squats are absolutely horrid. Nice workout


Title: Re: The Phoenix Diaries
Post by: Toby on November 27, 2014, 08:56:48 AM
The Bulgarian splits were what I picked up on too. Guy who owns my gym suggested them for me as I seem to have a real imbalance in the strength in my legs with the left one taking too much of the work. May give them a bash. One foot on a bench?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 27, 2014, 10:49:43 AM
Volume-y, how long did all that take?

I guess so mate.  I have kind of evolved int this volume style. Proboably took 75 minutes I guess.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 27, 2014, 10:50:48 AM
Bulgarian split squats are absolutely horrid. Nice workout

Cheers mate.  Yep! they are even worse after the leg press etc.  After the second set I think i actually said 'why am i doing this!'


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 27, 2014, 10:53:20 AM
The Bulgarian splits were what I picked up on too. Guy who owns my gym suggested them for me as I seem to have a real imbalance in the strength in my legs with the left one taking too much of the work. May give them a bash. One foot on a bench?

Balance is a ral issue with these.  I think a kettlebell would be the best like Turpin uses.  But yes, one foot on a low bench (slightly sideways helps balance) and other foot forwards.  I find them a lot better as a finisher exercise TBH


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 27, 2014, 10:57:38 AM
WEDNESDAY

Chest + tri's

Flat bench (8,6,4) - 110 x 8 (felt good!), 110 x 4, x 2+1 - then I fell out of my ass!
DB incline (pin #4) 55lb x 8, 70x5,5,5,5
skulls SS CGBP 30k x10/10 - 40k x5/8 (too heavy) - 35k x8/10
Tri push downs SS OHP on cables x lots
Cable crunches abbs 60k x 25, x25

Bench felt fine, shoulder did too - I may have a stab at the Bench challange next week after speaking to the guys doen the gym


Title: Re: The Phoenix Diaries
Post by: K_Dogs on November 27, 2014, 06:41:48 PM
Bench challenge!!!! Let's see what you've got.

I did the challenge in my gym, but you had to continuously rep with no rest. I hit 25, so I think with a small pause that 30 is a realistic target. Seeing as your max bench is high I would imagine that you'll be a good candidate at 67.5kg.


Title: Re: The Phoenix Diaries
Post by: Jaymero on November 27, 2014, 08:09:33 PM
What is this bench challenge?  ???


Title: Re: The Phoenix Diaries
Post by: Nic on November 27, 2014, 10:39:18 PM
2 minutes, benching your body weight.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 28, 2014, 10:50:12 AM
Bench challenge!!!! Let's see what you've got.

I did the challenge in my gym, but you had to continuously rep with no rest. I hit 25, so I think with a small pause that 30 is a realistic target. Seeing as your max bench is high I would imagine that you'll be a good candidate at 67.5kg.

25 is a good effort mate! A strategic rest is the key to this one i feel.


2 minutes, benching your body weight.


^^this Jay - also, you can re-rack/pause as often as you like


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on November 28, 2014, 10:52:34 AM
Dave at the gym, who was world champ bench presser also won the Endurace bench, which is bodyweight for maximum reps with NO pausing - they are very strict on that part - and did 35 reps @ 90kg!!


Title: Re: The Phoenix Diaries
Post by: Toby on November 28, 2014, 11:03:52 AM
The best I have seen is 46  :o


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 01, 2014, 10:49:26 AM
The best I have seen is 46  :o

That's annoying!


Bit pushed for time Friday, so new routine was a bit mixed up, but started as it should.

Lat pull downs 10,10,10
Deadlift (5x5) 150kx5,5,5 - 155k x5,5
V bar pull downs @45 deg 10,10,10
Ham curls 35kx10,8,30x10
DB hammer curls 45lbx8, 40x8
Had to go.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 01, 2014, 10:53:34 AM
Trained yesterday as I have to look after Hayden tonight. Trained with mate Robbie again.

Leg press 9 plates x15,15,15,15

Military press 60k x 5, 5,5,5,5 - Full set with 60. Up next week.

Leg extension x 12,12,12 (all explosive up and then pause, slow negative)

Bulgarian split squats 45 lb x 10,10, 60lb x10

Single arm lateral raise 20lb x 10, 25 x 10, x 10.

seated DB bicep curls 40lb x7,7 x6 DS 25lb x 6 (did these as Fridays bi's were a bit rushed as had our gym boys meal out - mexican - all ate waay too much! Had 4 drinks, most i ve had in ages)



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 02, 2014, 01:50:14 PM
Had  a bit of a sore throat the last few days, and training on sunday was the final coup de gras, making me feel awful yesterday so good job training isnt until tomorrow.  Bit better today, but not 100%.  Having a 2 year old boy and a ** year old mrs (** omitted for safety reasons!) coughing and spluttering at me in stereo for the past week has finally taken me down.
Seems a lot of it is going round atm.  Boo!


Title: Re: The Phoenix Diaries
Post by: Toby on December 02, 2014, 01:56:23 PM
Pish, I forgot to do Bulgarian splits, damn.



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 04, 2014, 10:53:06 AM
Pish, I forgot to do Bulgarian splits, damn.



Worth a go mate.  The new weight of 60lb DB's felt ok too - perhaps more stable? Dunno.

Well, my daily evolving symtoms are now a full on cold.  Awful two nights sleep due to the fact i keep waking up as I cant breathe! Typical as i only had a week off the gym just over a week ago! So went last night mainly to speak to a couple of the guys about a few things.
Ended up doing a 2/3 weight exercises for chest and Triceps.

Bench - As it's light weights threw 70kg on the bar for the bench press challenge (bw of 67.5) did 34 reps. 20,8,6

Incline DB press #4 60lb x 10,10,10

Tricep push downs on cable machine SS with overhead press on the same kit x10's x 3 sets then home.

Decided to do the BP reps challange as the heavy stuff would have destroyed me.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on December 04, 2014, 12:26:24 PM
34 is solid at that weight.
The ironic thing is that you'll probably be really sore from the bench challenge  :o and should have just lifted heavier  :P


Title: Re: The Phoenix Diaries
Post by: SuperSi on December 04, 2014, 04:50:56 PM
I thought you'd do well - 34 is excellent going!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 05, 2014, 10:56:03 AM
34 is solid at that weight.
The ironic thing is that you'll probably be really sore from the bench challenge  :o and should have just lifted heavier  :P

As i was already feeling dead heavier wouldn't have been i the tank!

I thought you'd do well - 34 is excellent going!

Cheers, mate.  The last rep was exactly that - the last rep! Gravity x10! When I feel 100% I may have another go at 67.5k and do it properly.  Not sure what the current record is? 38?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 09, 2014, 01:42:29 PM
Friday5/12/14
Still bit unwell, but trained a bit again and used lighter weights

Lat pull downs x 10,10,10
45 degree pulldowns x10,10,10
Deadlift 140kx5,5,5,5,5,5 (1 extra set)
standing hammer curls 45lbx8,8
Concentration curls 35lb x10,8


Monday 8/12/14
Still not 100% but improving

Vertical leg press 9 plates x10,10,10 8 plates x 10 (didn't have 15's in me)
Military press 62.5 x 5,4,4,4 60kx4 (bloody hard sets - still ill! new weight though)

Leg extensions x12,12,12 - all done with power up

Bulgarian split squats 60lb db's x10,10x8 (had to lye down after these)

single lateral raise 25lb x10,10

DB shrugs x 15reps

Home.

Still feel a bit Blurgh in general really.  Gym is quiet, cold and damp which doesnt help.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 10, 2014, 10:55:35 AM
Update from monday  - lats are sore from the Military press, and glutes /  hams are wrecked from the split squats! Think i've finally nailed the form with the DB style - owch!


Title: Re: The Phoenix Diaries
Post by: felix on December 10, 2014, 08:32:19 PM
Excellent benching 34 with the 70kg Matt you should do it with the 67.5kg for the bench comp I am sure you get a few more reps again with that.


Title: Re: The Phoenix Diaries
Post by: Joe Lyon on December 11, 2014, 10:40:33 AM
Great effort on ze bench mate


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 11, 2014, 01:35:54 PM
Excellent benching 34 with the 70kg Matt you should do it with the 67.5kg for the bench comp I am sure you get a few more reps again with that.

Thanks Felix.  You're right - next time i'll use that weight and see how it goes!

Great effort on ze bench mate

Great effort on ze bench mate

Thanks big guy  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 11, 2014, 01:43:45 PM
STILL not 100% and gym is still cold, dark and damp  >:(

Chest + Tri's

Flat bench 105k x 8, 110 x4, 110 x3+1
High incline DB press (#4) 75lb x7,6,5 plus 2 forced reps
Skulls 40k x 5 - too heavy, 35 k x 8
CGBP with the EZ bar 50k x12,12,12  -tri's were shot after this
O/H tri pres on cables x lots
SS with push downs x lots for lots of sets >
 < Mixed in with decline BP 60k x 6,6,6

Then skipped for 250 reps plus some 'fancy' bits at the end (cross skips , doubles etc)

Still not feeling 100%, and everything feels 'forced' - especially on the pressing.  I know I can get it back, just feels heavy at themoment  :-\

On a plus side, to improve fittness I dug out my skipping rope again and really enjoyed it! got the blood pumping too.  Man, I was dancing! (well, probably looked like a goon)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on December 11, 2014, 08:37:46 PM
STILL not 100% and gym is still cold, dark and damp  >:(

Chest + Tri's

Flat bench 105k x 8, 110 x4, 110 x3+1
High incline DB press (#4) 75lb x7,6,5 plus 2 forced reps
Skulls 40k x 5 - too heavy, 35 k x 8
CGBP with the EZ bar 50k x12,12,12  -tri's were shot after this
O/H tri pres on cables x lots
SS with push downs x lots for lots of sets >
 < Mixed in with decline BP 60k x 6,6,6

Then skipped for 250 reps plus some 'fancy' bits at the end (cross skips , doubles etc)

Still not feeling 100%, and everything feels 'forced' - especially on the pressing.  I know I can get it back, just feels heavy at themoment  :-\

On a plus side, to improve fittness I dug out my skipping rope again and really enjoyed it! got the blood pumping too.  Man, I was dancing! (well, probably looked like a goon)

Nice workout mate. I feel the same, everything just missing that spark


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 16, 2014, 10:53:32 AM
Chhers, mate.  Good to get the blood pumping if nothing else.

Aaaand - been layed up all weekend with a stomach bug!  >:( >:( >:( FFS!
Probably ate <1000 cals all weekend  :-[.  Back to work today, but not 100%.  Whole family has been off with it too.
Friday I did a bit, and probably wasn't the smartest move.

Wide lat pull downs 10,10,8,8
V bar PD's x 10,10,10
Low pulley face pulls x 10,10,10
High pull DB rows 90lb x10,10,10 - hard but good
Standing DB hammer curls (strict) 45lb x8,8,8
Concentration curls 35lb x 10,10,8
Wrist curls 20k bar x 20,20

Had stomach cramps all friday night so zero sleep.  I went to go out for a meal/drink with friends but bailed at 10.15pm as I felt worse, and the walk home in the cold nearly killed me!

My core/sides have been tight as hell from the bug/stomach cramps - induced by the DB rows!! Oh wellat least I know they hit the spot!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on December 16, 2014, 01:10:02 PM
Sorry to hear that you've been rough. From experience I would suggest that you cut out all supplements, vitamins and anything that isn't plain food until things settle down. Then slowly reintroduce them. Also, strictly avoid dairy and to a lesser degree high fat.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 16, 2014, 01:41:20 PM
Good shout on the supps, I should do that.  I didn't on the saurday due to feeling so rough, but fancied a bit of milky mini shredded wheat thingies with a bit of protein - I knew it wasn't the best idea with the dairy but it was all i could bring myself to eat.
Very unlike me to be ill in general, but it must be around 3 weeks now with one thing then another!
At least my core/sides have eased off with the DOMS - that was brutal haha


Title: Re: The Phoenix Diaries
Post by: p0stscript on December 16, 2014, 01:44:05 PM
that's what I like about this site - sound advice all round


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 16, 2014, 01:50:43 PM
that's what I like about this site - sound advice all round

 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 18, 2014, 01:53:54 PM
First session back after my bug.  Not 100% but need to sort my sorry self out! Diet too as i feel some crap has crept in.
My shoulder is still an annoyance  >:( Not really painful, or de-mobilising, just 'there'.  The cold damp gym doesn't help and is currently really pi551ng me off.  The roof is seriously leaking again - totally saturating the vertical leg press making it unusable for a while. So no legs last night, and means saving them till friday when I try out the new one that opened that old guard Ron left to go to (that's commically small).
Last night - chest and shoulders

Flat bench 105k x 8, 110 x 4, 110 x 2 + 2
Military press 50k x 5, 60x2 too heavcy after bench, 50k x 5, x5, x5, x5
External rotations 10lb x12,12,12
DB flyes 50lb x10,8,8
Lateral raise 25lb x 10.  25 DS 20lb to hit 10 then SS to machine shrugs x 12 repeated for 3 sets
Rear pec dec flyes x12,12,12


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on December 18, 2014, 08:42:49 PM
First session back after my bug.  Not 100% but need to sort my sorry self out! Diet too as i feel some crap has crept in.
My shoulder is still an annoyance  >:( Not really painful, or de-mobilising, just 'there'.  The cold damp gym doesn't help and is currently really pi551ng me off.  The roof is seriously leaking again - totally saturating the vertical leg press making it unusable for a while. So no legs last night, and means saving them till friday when I try out the new one that opened that old guard Ron left to go to (that's commically small).
Last night - chest and shoulders

Flat bench 105k x 8, 110 x 4, 110 x 2 + 2
Military press 50k x 5, 60x2 too heavcy after bench, 50k x 5, x5, x5, x5
External rotations 10lb x12,12,12
DB flyes 50lb x10,8,8
Lateral raise 25lb x 10.  25 DS 20lb to hit 10 then SS to machine shrugs x 12 repeated for 3 sets
Rear pec dec flyes x12,12,12

Crap creeking in near Christmas, know that feeling. With the water pouring in do you feel you might go to the newer gym more?

Nice workouts mate, grind it out


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 19, 2014, 10:56:37 AM
Not too much crap TBH - likely to increase over crimbo!
Well, I've decided to try the new place out tonight.  My mate Robie is coming too so we will do legs (haha! - sick boy!) and possibly train there Monday too.  Mentioned it to old guard Ron over the phone and he is over the moon, thinking it will be a permanent move.  I said I'll take it one step at a time.

I must admit, all the leaks and other little things like some strip lights being out are all mounting up and annoying me.  Working the hours I do too means to and from work is in the dark so that's depressing too  :(


Title: Re: The Phoenix Diaries
Post by: K_Dogs on December 19, 2014, 11:37:55 AM
I see a journal name change coming.


The "New Gym" Diaries  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 22, 2014, 10:45:30 AM
I see a journal name change coming.


The "New Gym" Diaries  ;D

Read on..... :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 22, 2014, 10:56:33 AM
So.......
Trained at the 'new' gym on friday, called 'Pain & Gain' with Robbie for legs.  Did a bit of back and biceps too.  Went straight at it hard!!

We did -
Leg press machine 2 rounds of tripple drop sets 200kx10,160kx10,120x10,80x10 with not even leaving the set/back rest to remove plates as had a helper*

Hack squat machine (cant remember the weights but - ) doing 3/4 reps so no lock out and feet together stance x 10,10,10 dropped weight x 15

(absolutely F****d by this point)

Leg extensions x10,10,10,10

ISO machine rows x 10,10,10

ISO machine high row / pull down x10,10

EX curls 30k x10,10,10

Concentration curls 15k x 10,10 12kx10

Wrist curls 20k bar x 20,20


It didn't seem as small this time (still is mind) and the owner, Richard* is awsome.  He used to own a really popular gym in town in the 90's when I was starting out and is an ex NABBA junior champ who really knows his stuff.  Gave some great tips and has plenty more.  His theory is high reps for legs, like 15's and 20's.  He's always there too to spot, support,clear up so that's good too.

He's  keen to get seroius BB'eres there, and so is also keen for me to join.  Making the subs the same as Phoenix too


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 22, 2014, 01:41:13 PM
Going to train there again tonight (as he gave me a weeks free trial) and if it's not too busy then I think I will join and actually leave Phoenix.  A place I have been a member for for about 18 and a 1/2 years.   :-[

And I think I can honestly say after that session this is the worst leg DOMS I have EVER had since I have been training.  I'm in a world of pain!


Title: Re: The Phoenix Diaries
Post by: ben-howard on December 22, 2014, 02:50:58 PM
im not suprised your in a world of pain mate! killed that session! must be exciting going to a new gym after so long, all the best for it mate, some new kit used too  :)


Title: Re: The Phoenix Diaries
Post by: Nic on December 22, 2014, 03:00:24 PM
Nice session! Sounds like it's time for a change and everything's happening at the same time for a reason... it's sad to leave places but needs must!

"Back to the Old Skool" - new journal name, as a nod to gym owner's 90s roots?

PS Not surprised legs are sore! I love having a training partner for plate loaded leg stuff :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 22, 2014, 10:47:24 PM
im not suprised your in a world of pain mate! killed that session! must be exciting going to a new gym after so long, all the best for it mate, some new kit used too  :)

Mate I can't explain how bad my quads are!
Yep, exciting place - good atmosphere with people just getting on with it.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 22, 2014, 10:53:28 PM
Nice session! Sounds like it's time for a change and everything's happening at the same time for a reason... it's sad to leave places but needs must!

"Back to the Old Skool" - new journal name, as a nod to gym owner's 90s roots?

PS Not surprised legs are sore! I love having a training partner for plate loaded leg stuff :)

Spot on, Nic. Funny how things turn out. I was thinking/asking if I could find someone to really take my posing to the level I want it (especially the free posing round) so Richard is an ideal candidate.

A lot of people don't understand what it feels like to leave a place that I'd been a member with for so long , it's a bit like a divorce!
Yep, that leg press was intense! No let up at all - as long as it takes to whip a plate off before going again!



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 22, 2014, 10:56:34 PM
Well tonight I trained at Pain & Gain again , and pulled the trigger. Joined for 12 months!
So Nic beat me to it - journal title suggestions please!?

Here's a picture of Richard from 1994 at a NABBA show



[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: Nic on December 22, 2014, 11:51:31 PM

A lot of people don't understand what it feels like to leave a place that I'd been a member with for so long , it's a bit like a divorce!


Cheaper ;)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on December 23, 2014, 01:37:01 PM
So Nic beat me to it - journal title suggestions please!?

It's got to be;

;DPAINZ & GAINZ ;D



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 23, 2014, 01:42:59 PM

A lot of people don't understand what it feels like to leave a place that I'd been a member with for so long , it's a bit like a divorce!


Cheaper ;)

I dunno - those gym subs add up!  :D Not many people are married for 18-19 years either I expect.  Still, the new place is about 1/4 mile away from Phoenix, so I can still see the kids  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 23, 2014, 01:43:50 PM
So Nic beat me to it - journal title suggestions please!?

It's got to be;

;DPAINZ & GAINZ ;D



I like your thinking keith  :D

Or "The pain stays the same" ?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 23, 2014, 01:49:11 PM
Still finding my feet ast the new place, and was open to suggestions, so this was suggested for my Shoulder workout...

Smith machine - 8 second reps.  a count of 4 on the press up, no lockout into a count of 4 decent, pause at the bottom, go again.  40k x 10, 8,7 (last sets were hard!)

Lateral raise 10kg x 10,10,10

Upright row 35k x 10,10,10

Cable crossovers for rear delt , then single cable row stye thing for rear delt.

Arnold presses 22.5kg with deep rotation at bottom x15,x10,x8


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on December 23, 2014, 04:25:11 PM
bet that press burned?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on December 29, 2014, 10:32:34 AM
bet that press burned?

It certainly warmed up the Delts! - certainly different.  I'm open to new ideas etc to go along with the new gym environment as it's a lot more modern than what I'm used to!

Had a couple sessions over xmas, trained xmas eve, but not boxing day as Claire would'nt be too impressed! Did a chest / tri work out on the eve, tried the ISO machine presses.  The decline one felt good.  I did flat bench to start and was very awkward, with the tighter space and power rack set up, plus different bench, meant doing 100k was hard enough, I think I did something like 3 sets of 5!! :'(

Still finding my feet there, but the atmosphere is stil good.

Back there again today - for legs!  :D


Title: Re: The Phoenix Diaries
Post by: ben-howard on December 29, 2014, 02:37:15 PM
youll find your feet in the new gym soon enough, lots of new exercises to try too by the sounds of it  :)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on December 30, 2014, 12:24:12 PM
It does take a while to get in the groove, try every machine they have only to end up back with the free-weights after a while  ;D
Definitely refreshing to have a play though. Good time to move seeing as it's Baltic outside!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on December 30, 2014, 03:46:00 PM
it sounds like the right move mate. Phoenix sounds like it needs a bit of a freshen up. New stimulus from the new kit and extra motivation from the new gym should be all good


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 05, 2015, 01:40:55 PM
youll find your feet in the new gym soon enough, lots of new exercises to try too by the sounds of it  :)

Yes, mate.  Plenty to experiment with!

It does take a while to get in the groove, try every machine they have only to end up back with the free-weights after a while  ;D
Definitely refreshing to have a play though. Good time to move seeing as it's Baltic outside!

I'll make sure I still nod to my roots with the free weights, for sure.  And yep, everything is actually clean and dry inside!


it sounds like the right move mate. Phoenix sounds like it needs a bit of a freshen up. New stimulus from the new kit and extra motivation from the new gym should be all good


Yes, you are right, mate.  Still a shame, but needs must.  New gym and a new approach to training can't be a bad thing.  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 05, 2015, 01:53:54 PM
Aaaaaand we're back!

Still trained mostly over xmas, only missed one day really (boxing day), but did some diy too over the break, plus, I now have a road bike (Scott Speedster 60) that I plan to use for a weekend ride with a friend for a bit of fresh air and fitness.  For cardio too when it's Trunks time again.  The only thing with it is its so damn light and twitchy, and the tyres are as hard as anvils! Falling off it about 1/2 a mile from the shop i bought it from didn't help much either - must remember those toe clips are attached to the bike! a couple of small scratches to the bike, and a big one on my knee!

Getting ito the swing of the new gym.  Still haven't compiled a split and routine yet.  I need to do at least one free weight compound, so thinking possibly deads on the friday.

Monday is now mostly legs.  The leg press, then hack machine, followed by extensions.  Lately I have been doing back after that on the other back machines, but concious of the fact there needs to be free weights in there too.

Legs are currently higher volume, and nothing has lock out to it, which totally fries the muscles and promotes good engagement.

Maybe routine could be -

Mon - Legs, Back and Biceps

Wed - Chest , Triceps and shoulders,

Friday - Legs (hams), back and Biceps

Any thoughts?

Plus - I still need a new jounal title!! ;D


Title: Re: The Phoenix Diaries
Post by: SuperSi on January 05, 2015, 04:03:19 PM
Looks a good split, bud. Looking at it another way, is there anything you particularly feel you need to prioritise?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 06, 2015, 10:59:24 AM
Looks a good split, bud. Looking at it another way, is there anything you particularly feel you need to prioritise?

Cheers, bud. Well, still looking to hit legs twice a week, with monday being the bulk of the exercises, with the back and bi's as secondary stuff, so more machines on this day, then the Friday being more free weight stuff.  I'll try it this week and see how it goes.  Either way, without a 'plan' i'm still hitting the weights.

Last night didn't exactly go to plan.  Started on the leg press and was going strong with 3 sets of 12 reps with 200k with no lock out and full depth, then the 4th set i had a massive pressure build up that left me with a raging headache, that i couldn't go on with  :'(
Tried to hack and leg ext but the pressure was too much
Went home feeling like crap and had to lye down fore a bit


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 06, 2015, 11:03:01 AM
So, back and arms twice a week, Deads on a Friday?

Journal title? "Consistency is the key!"


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 06, 2015, 01:51:19 PM
So, back and arms twice a week, Deads on a Friday?

Journal title? "Consistency is the key!"

That's what I was thinking.  One sesion big, then the second being a smaller 'tickle' session. 
I partly chose that as the monday leg routine is hard, but pretty quick as all the machines are together, plus no set up times, giving me a bit more time to hit something else.

RE  -journal, I like your thinking!


Title: Re: The Phoenix Diaries
Post by: fhwill on January 08, 2015, 12:51:32 PM
Legs with Back is a bit heavy duty...  :o You wouldn't wanna split Legs into Quads and Hams instead?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 08, 2015, 01:54:17 PM
Yes, you are right.  That post wasa bit unclear. I do usually split legs up to quad/hams.
What I was thinking of is something like per session (ish) 65% Quads, 20% Back, 15% Biceps - Monday
                                                                                 35% Hams,  45% Back, 20% Biceps - Friday
With the crossover muscles working on each too.  This was mainly as I like to do the 3 leg exercises together, as it seems to work well.  Tricky!

Last night was a bit of a disaster (again).  seems the strain from Monday has pranged my neck again, giving me the unbearable headaches as soon as I start to strain  :'(

It started off ok, started to sort out the beching set up (first time in new gym, so bench/rack/hooks all needed to be set up for 'me'.
Did what I could on each set on chest presses and upright rows with a bit of laterals before it got too much each time, before the culmalative was too much.

so, with the weather and everything inbetween pretty depressing in general really.  I don't feel I've trained particularly well for a while, just maintaining (if that).
The only solace is that I know what the cause of the headaches are, do last night was spent doing loads on my foam roller (as it has a grid pattern to it) to try and free my neck/traps off. 

Boo


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 08, 2015, 05:06:32 PM
Sorry to hear about the headaches. I rarely get them, although I have had a few lately from sinus pain and they really wipe you out, even impact appetite. Along with the foam roller, have a Google on trigger point therapy. Tiny points of tension in the neck will cause headaches. Even some around the side coming up from collar bone area.
Hope you get on top of it soon.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 10, 2015, 02:44:35 PM
I think the foam rolling will help your neck mate, even if you did it every other day.  My shoulders really clunk and click when i roll. I feel the same about the last month, a bit of a nothing month of training but it will all soon come back


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 12, 2015, 01:46:41 PM
Sorry to hear about the headaches. I rarely get them, although I have had a few lately from sinus pain and they really wipe you out, even impact appetite. Along with the foam roller, have a Google on trigger point therapy. Tiny points of tension in the neck will cause headaches. Even some around the side coming up from collar bone area.
Hope you get on top of it soon.


Some good advice mate.  I have done that and given it a go (plus taking more notice of what he did the last time I had it looked at by my massage guy), not usre if its still a bit like it from foam rolling too much!
It's hard to discribe, but like a full on migrane i suppose, so severe it actually makes me feel sick  :-X

I think the foam rolling will help your neck mate, even if you did it every other day.  My shoulders really clunk and click when i roll. I feel the same about the last month, a bit of a nothing month of training but it will all soon come back

Yes, mate should do.  I know the areas but hitting them is a bit of a task.  Certainly a good investment though


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 12, 2015, 01:54:01 PM
Tried training again on Friday - in at the deep end! Did a bit of deadlifting with old Ron.  Started off fine, by the end of the second set the headaches came back, so did a final set and did some back machine stuff, plus cable biceps to finish. It did ease off a bit come the end, so not sureif it is getting better or not? Will go again tonight and see what happens.
The deadlift felt easy, well 3 sets of 8 reps with 150k should be!, but from doing all the leg press stuff made me feel quite powerful which is encouraging.

Me and a mate took our bikes out yesterday (in the mental winds!) - did 12 miles.  The second half was all on main roads so i enjoyed that better, as the first bit was on a track/trail next to the river so the wind was horrific.  I'm certainly more built for explosive stuff! Still, got some fresh air, the main reason for getting it in the first place. We can only get better!! Man, that seat is hard though.  And deadlift friday, leg press tonight is challenging where  bikes are involved  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 13, 2015, 01:48:07 PM
Decided to book up a treatment for my neck.  Trained last night to put it to the test - still there! I managed to hold back enough and swop a few things round to make it managable. 
Finally got into the swing of the new gym, and now i've got my head around all the kit, came up with a routine and split.  Decided not to re-invent the wheel and gone back to my old Quads/shoulders/Calfs (may do a touch of Bi's too),  Chest/Tri,  Hams/Back/Bi's - as this took a while to work out in the first place!

Last night I did -
Leg press 200k x12,12 (Normally a 3rd set but held back as pain was-a-commin)
Leg extensions x12,12,12,12 in rising weights
Hack squat machine 70k x15,15,15 (these are nomally after leg press)
Upright row 50k x8 DS 45k x5 repeated for 3 sets total
Arnold press 22.5k x 12 DS 17.5 DS 15k repeated 3 times
lateral raise 10k x 10,10,10
bent over rear flyes 10k x10,10

No a better session than I thought.  Glad when head / neck is sorted and i can go full bore again.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 13, 2015, 01:54:56 PM
New routine something like....

Mon - Quads, Shoulders, Calf (bi's if poss)
Leg ext, hack machine, leg ext, calf raise.  Upright row, Arnold press, lateral raise, rear flye.  (Standing hammer curls)

Wed - Flat bench, incline chest press, decline chest press, Iso chest press, flyes, Machine dips, tri push downs

Fri - Deadlift, high pulls machine, Iso row machine, single arm machine row, ham curls, EZ curls, concentration curls.

Pain and Gain!


Title: Re: The Phoenix Diaries
Post by: SuperSi on January 13, 2015, 05:35:52 PM
I hope you get your neck sorted out, mate. It must be really infuriating.

Looking at your new routine, the new gym looks well equipped. Bonus!


Title: Re: The Phoenix Diaries
Post by: Toby on January 13, 2015, 10:15:32 PM
Just catching up with everyone buddy, get that neck sorted properly, no time for heroes  8) when is the appointment?


Title: Re: The Phoenix Diaries
Post by: Jaymero on January 13, 2015, 10:20:13 PM
Unfortunate about your neck buddy, I hope you manage to get it sorted relatively quickly. Take things easy.  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 14, 2015, 10:53:30 AM
Cheers guys  :)
Apointment is tomorrow night, 6.30.  Feel happier now it's booked.
It's hard to properly describe, but in the past I would never believe someone who had a migrane for instance, and them saying it made them physically sick.

Yes mate - lots of kit, you don't have to walk very far to go to the next piece!  :D


Title: Re: The Phoenix Diaries
Post by: Badger on January 14, 2015, 11:04:53 AM
Remedial massage is the way forwards shredder. G damaged her neck/shoulder badly in horsing incident and using a registered remedial massage therapist has helped enormously where everything else has failed.

what do you think brought it on?

Liking the routine, also in the 2-3 a week club ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 14, 2015, 01:59:37 PM
Definitely mate.  Yep 3 times a week is as old skool as it gets!  :D

It's something that happens (This is the 3rd - 4th time ive done it in about 6 -7 years), coming from straining a bit too much, possibly with pushing off with the back of my head at the end of a tough set.  The first time it was bench i think, then seated DB shoulder press.
I have a bit of a weakness in my neck area from a motorbike crash when i was 20, but part of the problemis linked to the traps aswel as the neck area (funny as my traps attach stupidly high anyway haha!).

Just one of those things i guess, but i'm now an avid foam roller so that may help in future


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 15, 2015, 01:50:09 PM
Trained last night, and started my new routine as best as i could.  Headache soon surfaced again, but I know how to manage it a bit now, and when to terminate the set and move on. Seems a decent ish amount of weight per set means 2 sets are the limit currently.

Flat bench 105 x6, x 6
Decline machine x10,5,5,5
Incline machine x 10,8,10,8
Machine dips off pad 10,10,10
Machine dips on floor 10,10,10
Tri push downs x10,10,8
OH cable press x10,10

Looking forward to getting the treatment tonight.  I'll ask him to look at my shoulder a bit too.

I got told by one of the guys down the gym I have a very 'presice ' way of training / rep movement. I think that's good!

I must admit, the training atmosphere is good at this gym, good to see people around you training well, especisally a couplse of the guys who are there the same time as me, one I already knew, and his training partner, an ex footballer who has a really good attitude to training and work ethic that obviously came from his playing days.  He's looking to compete this year too


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 15, 2015, 04:27:12 PM
Hopefully the head will be sorted soon. I was just thinking that it could be a build of pressure so wondering if something like an Aspirin to thin the blood a little before training might help? I know that it's not ideal and the underlying cause is important, however if you're going to train anyway.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 16, 2015, 02:52:15 PM
Hopefully the head will be sorted soon. I was just thinking that it could be a build of pressure so wondering if something like an Aspirin to thin the blood a little before training might help? I know that it's not ideal and the underlying cause is important, however if you're going to train anyway.

Thanks bud  :)
I had my treatment last night, and he puts it down to overall tightness that builds up from the pressures of my training  -a bi product of what i do really.  I did take some Ibruprofin to help like you say.  Hopfully it has sorted me out.  I did ask if he thought training today was a good idea, and the reply was it needs at least 24hrs really otherwise you could be just undoing his work.  So Fridays i train at 4.20 ish so ill go but perhaps hold backa touch, thus having the weekend to heal further too.
Stretching and regular 'mainenance' sessions will help also, so i do plan on quarterly visits, plus my foam roller is in action as well.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 16, 2015, 05:15:53 PM
I think the maintence is essential mate as we get on a bit lol. Sports massages are vital for me as my shoulders get horrible, much like your neck


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 19, 2015, 01:49:48 PM
I think the maintence is essential mate as we get on a bit lol. Sports massages are vital for me as my shoulders get horrible, much like your neck

Absolutely bud.  From now on every 12 weeks - minimum!!

Trained Friday, at about 80% so not too bad.  Slight headache, but i think it's settling down.  Skipped deadlifts for obvious reasons, and did -

High pulls 3 sets + single arm reps
Iso row machine - 3 sets + single arm reps
Single arm machine row x 3sets of 12

Bent over row x 2 sets (instead of deads)

DB hammer curls 20k x 8,8,8 plus 2 drop sets each set

EZ curls40k x 6,6,6, - narrow grip - 6,6
Concentration curls 15k x 8,8,8

Leg press toe presses for calfs 100k x 20,15
Standing calf raise 21's x 2 sets

Someone asked me about the calf training so we did it together to show him, i didn't intend on doing so much so they were sore on saturday!

Yesterday i took my bike out for 30 mins or so with the new pedals and shoes that have cleats.  I did a bit of a hilly route and when i got back my calfs were totally fried - istant DOMS!
Walking a bit funny today  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 20, 2015, 01:49:40 PM
***START OF NEW ROUTINE******
Monday 19/1/15

Leg press 200k x 12,12,12
Hack squat machine 75kx15,85x15,95x15
Leg Ext (pin#2) x12,12,12,12
Upright rows EZ fixed bars 50k x10,9,8
Arnold press 20k DBs x12,10,8,6
Plate raise prone on agled bench 10kx12,15kx12, x12 DS 10k x12
SEated lateral raise 10k x 10,10 (both sets rest/pause to hit number) then 10k standing x 10 (rp)

Shoulders were pumped after that lot.
I think the DAA i'm currently taking is kicking in now i can train a bit better, plus the Creatine too.  Headache was about a 6/10 that got no worse, so hopfully will continue to improve.
Felt pretty wiped out after that lot.  Session took about 65minutes


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 22, 2015, 01:47:11 PM
Wednesday 21/1/2015

*Supposet to flat bench but it was 'chest day at the gym so couldn't get on it without waiting so started with Iso machine press

ISO flat chest press 10,10,10
Iso incline press 10,10,8+2, 8+2
Iso decline press 12,10,10,9+3
Flat flyes 20k x 10,8,7 DS 15k x 5
Dip machine off pad - 12,12 - off floor - x9,9
Tricep push downs 10,10,10
OH cable with rope x9,9 - with V bar x10,10

Hanging abb crunches for abbs x 15, x15

Downside - headaches still is not improving as i hoped  :'(  I've shown Claire how to try and treat it for a couple of days.  If not i'll have to go back to my guy again, and posibly rest it completely for a few days / week.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 22, 2015, 02:36:29 PM
Sorry to hear the heads no better mate.

Is it worth seeing the guy a little more often to get it sorted and then use him once a month for maintenance? My issues seem to be good with that level of treatment. Shoulders is my issue being at a a computer all day


Title: Re: The Phoenix Diaries
Post by: Toby on January 22, 2015, 07:26:29 PM
If it continues to be an issue I think you need to see someone else to be honest to eliminate anything worse. Is it not muscular but actual head ache pain?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 22, 2015, 09:20:19 PM
Sorry to hear the heads no better mate.

Is it worth seeing the guy a little more often to get it sorted and then use him once a month for maintenance? My issues seem to be good with that level of treatment. Shoulders is my issue being at a a computer all day

Cheers mate.
It is a bit better, not as severe for sure, just still 'there'. I do intend to have more frequent maintenance sessions like you say, I just hoped it would be cured like the other times  :-\


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 22, 2015, 09:26:16 PM
If it continues to be an issue I think you need to see someone else to be honest to eliminate anything worse. Is it not muscular but actual head ache pain?

I hear you,mate. I'm just looking at it as something I have done before and had fixed. I've always suffered from a bit of tension around the neck (smashing a honda vfr 400 up didn't help things), so I think it is muscular or something connected. I did a massive sneeze yesterday and that jolted me enough to give me temporary pain on the temple area. Saps your confidence at the gym and quite depressing in general really.
I'll try home remedy this weekend, then another visit to my guy with a full couple of days rest from the gym and take it from there 

Opinions?


Title: Re: The Phoenix Diaries
Post by: Toby on January 22, 2015, 09:36:39 PM
I have no experience of similar so cannot offer an opinion really mate but I do think headaches is worth checking medically. With what I have seen lately I will always side with caution. I have just had a full medical examination this week after what has happened, just to make sure I am ok.

Only takes a minute to pop in, just a clean bill of health then ask what he suggests or who/what type of specialist to see


Title: Re: The Phoenix Diaries
Post by: Turpin on January 22, 2015, 10:00:40 PM

 I've suffered a few broken noses in my time Matt and as a consequence I get terrible sinus pain at times , during heavy training this usually manifests as exercise induced headaches ( esp. in winter ). I carry smelling salts everywhere with me and try to keep my nasal passages free which does alleviate the symptoms a lot.

T. 


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 23, 2015, 10:57:08 AM
I have no experience of similar so cannot offer an opinion really mate but I do think headaches is worth checking medically. With what I have seen lately I will always side with caution. I have just had a full medical examination this week after what has happened, just to make sure I am ok.

Only takes a minute to pop in, just a clean bill of health then ask what he suggests or who/what type of specialist to see

I know where you are coming from with that bud.  Sage words  :)

 I've suffered a few broken noses in my time Matt and as a consequence I get terrible sinus pain at times , during heavy training this usually manifests as exercise induced headaches ( esp. in winter ). I carry smelling salts everywhere with me and try to keep my nasal passages free which does alleviate the symptoms a lot.

T. 

Thanks, mate - i'll give that a try when it flairs up again.  It's the worst kind, the heavy training induced ones.

Broken noses from sport ?


Title: Re: The Phoenix Diaries
Post by: felix on January 23, 2015, 11:34:54 PM
I hope your headaches clear up soon Matt.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 24, 2015, 06:19:51 PM
Thanks Felix  :)

FRIDAY
Trained back, bicep and hams.
High pulls 10,8,6 ds 6, 6 ds 6
Low row machine 10,10,10 then set of single arm 10 each
High row machine 10,10,8 then set if single arm again for 8 each arm.
Pendlay rows with fixed EZ bar wide foot 10,10
DB hammer curls 20 k x8,x8,x6
EZ curls on fixed bar 40 k x 8,8,8 ds 30k x 8
Ham curls 12,12,10

I know one Swollow doesn't make a spring, but NO head pain!! So had a good session, best one in a while!
Keep going with home treatment this weekend and see if Monday is as good!


Title: Re: The Phoenix Diaries
Post by: fhwill on January 25, 2015, 09:37:58 AM
Fingers crossed for you Matt.


Title: Re: The Phoenix Diaries
Post by: Joe Lyon on January 25, 2015, 10:16:23 AM
Hope it clears up for you shredder


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 25, 2015, 10:33:34 PM
Thanks Flick, Joe  :). Fingers crossed.
Tomorrows leg session should be the tester. My mate Robbie (the one I made sick) is joining the gym tomorrow too, so will have an occasional training partner as long as he keeps up, as time is of the essence with me at the gym apart from Friday's when I have a bit more spare time.

claire is still doing a bit of home treatment that hopefully is working out the issue.

Guess who's found my foam roller.... :)



[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 27, 2015, 01:47:13 PM
And he's healed!  :D :D
Put the head to the test again last night and all back to normal service - yay! As the leg press would have revealed it.

Leg press 200k x 12, 220x10, 220 x 12 r/p
Machine hacks 95k x 15,15 r/p ,15 r/p
Leg extensions #12 x 10,10,10 r/p,10 r/p
upright rows fixed ez bar 50k x 10, x6+3, x4+4 (they died!)
Arnold press 20k x12,11,9 -------->standard press x6
prone plate raise 15kx12,x12,x12 ss 10k x12
seated lateral raise 10k x10 r/p, x5+5r/p, standing 10k x 8+2

Shoulders were seriously pumped after that!
Really in the groove of the new gym now.  New routines are working well too.  Happy days!  :)


Title: Re: The Phoenix Diaries
Post by: ben-howard on January 27, 2015, 03:14:57 PM
glad things are back to normal and training is full power, great pic  ;D  8)


Title: Re: The Phoenix Diaries
Post by: Toby on January 27, 2015, 03:18:33 PM
Do some squats you pussy  8)

Glad its all better mate, time to get some hustle behind this muscle


Title: Re: The Phoenix Diaries
Post by: SuperSi on January 27, 2015, 04:09:52 PM
Excellent, really pleased to hear you're back on track mate!


Title: Re: The Phoenix Diaries
Post by: fhwill on January 27, 2015, 05:46:13 PM
Hope your head stays off now  8) Cute kid pic  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 28, 2015, 01:48:15 PM
glad things are back to normal and training is full power, great pic  ;D  8)

Thanks, bud.  Me too - it had been a rather depressing period!

Do some squats you pussy  8)

Glad its all better mate, time to get some hustle behind this muscle

Damn straight, brother  8)


Excellent, really pleased to hear you're back on track mate!

Thanks mate  :) At last!

Hope your head stays off now  8) Cute kid pic  8)

Thanks Flick  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 28, 2015, 01:58:31 PM
Legs are getting more DOMS'ed by the hour!

So, back on track now, the oly slight dilemma is do i stick exactly with my current routine for 6 weeks or so, or try and do a switch around to include deads back into Fridays session? Tricky as it's fairly jammed at the moment exercise wise.  Or possibly a 'power' cycle, where i do all of the 'big 3' in the sane week with maybe lower reps.  Hhmmmmmmmm...


Title: Re: The Phoenix Diaries
Post by: K_Dogs on January 28, 2015, 02:31:29 PM
Legs are getting more DOMS'ed by the hour!

So, back on track now, the oly slight dilemma is do i stick exactly with my current routine for 6 weeks or so, or try and do a switch around to include deads back into Fridays session? Tricky as it's fairly jammed at the moment exercise wise.  Or possibly a 'power' cycle, where i do all of the 'big 3' in the sane week with maybe lower reps.  Hhmmmmmmmm...
What is the goal? Or is for some fun / variation?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 28, 2015, 09:36:12 PM
My only concern is with the current routine there isn't any 'big' compound exercises really. As I know they are kind of needed to tie a physique together.
The goal as always though is bodybuilding / progression.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 29, 2015, 01:56:16 PM
Last night progressed ok weight wise.  I didn't flat bench, and did the flat chest press machine again.  Mate Robbie joined me, and will be my occasional training partner once he joins the gym after getting paid! He seems into it and likes my routines, and seems motivated to progress.  My only stipulation is if we train it must be quick enough for me to get back home in time.  Last night only took an extra 5 minutes or so, so pretty good really.
Had a think too,and will do a free weight 'power' cycle when this routine has run its course.

Flat chest press 10,10,10
Incline chest press 10,10,10 DS 6
Decline chest press 12,12,10+2
Flat flye 20k x 9,8,7 DS 15k x6
machine dips x 12,10   -   Off floor x10,10
Push downs x 12,8+2 then 20 reps up the stack anyhow
OH cable tri press 10,10,10
Abs - cable crunches x 30,x20

FIN


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 29, 2015, 02:25:36 PM
that is the thing with training partners it needs to be right and fit in with your training. How long do you have to train?

Looks a nice session mate


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 30, 2015, 10:55:50 AM
Exactly, bud.  Robbie does seem a lot keener than he has in the past.  He's just a bit lazy i guess.  He has good potential though, and naturally stronger than he believes he is.  Wev'e basically said, if he can make it - we train! if not, no bother and ill fly solo, as i have been for a while now so no real biggie.
I've got about 60-70 minutes to train max (including possibly getting changed etc).

Weighed myslef this morning first thing post wee, pre breakfast - 67.9k.  Gainzzz!  :D


Title: Re: The Phoenix Diaries
Post by: fhwill on January 30, 2015, 11:57:11 AM
Exactly, bud.  Robbie does seem a lot keener than he has in the past.  He's just a bit lazy i guess.  He has good potential though, and naturally stronger than he believes he is.  Wev'e basically said, if he can make it - we train! if not, no bother and ill fly solo, as i have been for a while now so no real biggie.
I've got about 60-70 minutes to train max (including possibly getting changed etc).

Weighed myslef this morning first thing post wee, pre breakfast - 67.9k.  Gainzzz!  :D

Post wee, pre-breakfast  ;D  :D tee hee!

What weight do you roughly end up competing at?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on January 30, 2015, 01:56:02 PM
I think at the '13 brits I was something like 61.3K (dry) so i guess around 61-62 if i was fully hydrated.
I may take a few pics soon as a bit of a marker.  I think my legs have grown a bit going by my work trousers etc.  Bloody better have!  :D


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on January 30, 2015, 02:10:37 PM
Exactly, bud.  Robbie does seem a lot keener than he has in the past.  He's just a bit lazy i guess.  He has good potential though, and naturally stronger than he believes he is.  Wev'e basically said, if he can make it - we train! if not, no bother and ill fly solo, as i have been for a while now so no real biggie.
I've got about 60-70 minutes to train max (including possibly getting changed etc).

Weighed myslef this morning first thing post wee, pre breakfast - 67.9k.  Gainzzz!  :D

Pretty much my time frame 45 minutes weights, 10 minutes cardio and then shower and off to work.

Training partners need to be a perfect fit or it's just not workable


Title: Re:
Post by: K_Dogs on January 30, 2015, 09:02:47 PM
Shredder, thanks so much for the donation. Currently searching eBay for a divers suit....
Much appreciated.


Title: Re:
Post by: Maveric Matt on February 02, 2015, 01:44:25 PM
Shredder, thanks so much for the donation. Currently searching eBay for a divers suit....
Much appreciated.

No worries bud  :)  I tried to do it sooner but the Ipad was having none of it! So had to use the PC in the end. And yep, the suit is kinda mandatory i'm afraid!
That does sound a difficult challange actually - good luck!

Exactly, bud.  Robbie does seem a lot keener than he has in the past.  He's just a bit lazy i guess.  He has good potential though, and naturally stronger than he believes he is.  Wev'e basically said, if he can make it - we train! if not, no bother and ill fly solo, as i have been for a while now so no real biggie.
I've got about 60-70 minutes to train max (including possibly getting changed etc).

Weighed myslef this morning first thing post wee, pre breakfast - 67.9k.  Gainzzz!  :D

Pretty much my time frame 45 minutes weights, 10 minutes cardio and then shower and off to work.

Training partners need to be a perfect fit or it's just not workable

Well, Robbie is joining me again tonight, and seems keen enough, so we shall see how he does long term, but it will be handy doing the DB shoulders with a spotter


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 03, 2015, 01:46:48 PM
Another good session in the bank last night.  Things are going good again! Had a training partner, Robbie with me who has now joined the gym too.  He's really into it at the moment, and the session was omly extended to about 5-10 minutes so no real issues there.  I think it will be a bit quicker once he's settled, and writing his weights down making the weight selection quicker.

Leg press 220k x 12, 220x12, 220 x 12 r/p - 20k increase
Machine hacks 95k x 15,15 ,15 r/p
Leg extensions #12 x 12,12,12 r/p,12 r/p - full sets of 12 reps
upright rows fixed ez bar 50k x 10, x10 r/p, x5 d/s 40 x 5
Arnold press 22.5k x12,10, 20k x 7 -------->standard press x6
prone plate raise 15kx12,x12,x12 ss 10k x12
seated lateral raise 10k x10 r/p, x8+2r/p, standing 10k x 8+2

Can't complain!



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 05, 2015, 01:48:52 PM
Had another good session last night.  Robbie was in attendance too but went well.
As per a previous concern, i decided to swop the flat chest press in favour of a free weight exercise.  So glad i did, as the following movements seemed to engage better on a heavier worked muscle.  Just need to get a bit of strength back on the free weight pressing.


Flat DB bench press 37.5k x 10, 40 x 5 (?!) , 37.5 x 6 DS 35 x 4 - not sure what happened here weight wise - went up 2.5k and it pooped me!
Incline chest press 10,10,10 DS 6
Decline chest press 12,12,12 DS x12
Flat flye 20k x10, 9,8, DS 12.5k x6
machine dips x 12,10   -   Off floor x10,10
Push downs x 10,10,10
OH cable tri press 10,10,10
Abs - cable crunches x 25,x20 - a bit heavy!

Now everything is moving along, i'm going to make a few more tweaks, and Deadlifts will start on Friday too.
Every final set will have drop sets, and all machine work the hand spacings will incramentially get wider to give a bit mre of a shock/loads



Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 05, 2015, 02:09:38 PM
Sounds like the 37.5kg x 10 drained some energy. I find that dumbbell strength comes back fairly quickly, but it plays with your mind knowing that 75kg on a barbell is easy.

Training partners are great for lifting the weights into position, nothing more  ;D


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 06, 2015, 02:19:20 PM
dumbell pressing is a royal pain done solo. Having a partner just makes it more possible.


Title: Re: The Phoenix Diaries
Post by: Damon Eaton on February 06, 2015, 03:36:51 PM
Hi Matt hope all is well.
I always scan your journal when I'm on here but don't get onto the forum too much.
What are your comp plans this year? Do we get to see you back in action?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 07, 2015, 08:38:43 AM
Sounds like the 37.5kg x 10 drained some energy. I find that dumbbell strength comes back fairly quickly, but it plays with your mind knowing that 75kg on a barbell is easy.

Training partners are great for lifting the weights into position, nothing more  ;D

It's a sobering thought when you think of it as a bar bell isn't it! Felt good to be under the weight again though, and confident strength will soon return.
Nice to have a proper spotter too, help to get the last rep or two  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 07, 2015, 08:40:14 AM
dumbell pressing is a royal pain done solo. Having a partner just makes it more possible.

Yeah definitely, bud. Sometimes is a battle just getting the bloody things up and into position, then when you do your shorts are all twisted and that puts you off!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 07, 2015, 08:43:01 AM
Hi Matt hope all is well.
I always scan your journal when I'm on here but don't get onto the forum too much.
What are your comp plans this year? Do we get to see you back in action?

Hey dude, thanks for popping in :)
Yep, trunks will be out again this year. My plans, all being well, willpower be UKDFBA and then the NPA finals again. So all in the latter part of the year , still got some growing time !


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 07, 2015, 08:47:51 AM

FRIDAY
Deadlift 150 x 8, 160 x 6, 90 x 20
High pulls 10,9,8 ds 6
Low row machine 10,10,10 then set of single arm 10 each
High row machine 10,10,8 then set if single arm again for 8 each arm.
DB hammer curls 20 k x8,x7, x 7
EZ curls on fixed bar 45 k x 8,8,8 ds 40 x 4
Ham curls 12,12,12 rp DS x 7
Calf raise 21's x 2 sets.

Deads were a touch conservative, and the 20 rep finals should be 100k but thought I'd err on the side of caution. Will be next week.


Title: Re: The Phoenix Diaries
Post by: Damon Eaton on February 09, 2015, 09:52:12 PM
Hi Matt hope all is well.
I always scan your journal when I'm on here but don't get onto the forum too much.
What are your comp plans this year? Do we get to see you back in action?

Hey dude, thanks for popping in :)
Yep, trunks will be out again this year. My plans, all being well, willpower be UKDFBA and then the NPA finals again. So all in the latter part of the year , still got some growing time !

Awesome I will keep an eye out for your progress in here and on stage. Best of luck, I look forward to seeing you in action.


Title: Re: The Phoenix Diaries
Post by: Toby on February 09, 2015, 11:10:21 PM
dumbell pressing is a royal pain done solo. Having a partner just makes it more possible.

Yeah definitely, bud. Sometimes is a battle just getting the bloody things up and into position, then when you do your shorts are all twisted and that puts you off!

I find getting them into position pretty easy to be honest. Sit down with them on my knees, then when ready I fall onto my back and as I do so lift my knees up a little and momentum naturally puts them into place to press. Even on Inclines I am good at getting them up and can debatably use heavier DB's on incline than I would with a barbell.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 10, 2015, 01:46:37 PM
Hi Matt hope all is well.
I always scan your journal when I'm on here but don't get onto the forum too much.
What are your comp plans this year? Do we get to see you back in action?

Hey dude, thanks for popping in :)
Yep, trunks will be out again this year. My plans, all being well, willpower be UKDFBA and then the NPA finals again. So all in the latter part of the year , still got some growing time !

Awesome I will keep an eye out for your progress in here and on stage. Best of luck, I look forward to seeing you in action.

Cheers bud  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 10, 2015, 01:49:11 PM
dumbell pressing is a royal pain done solo. Having a partner just makes it more possible.

Yeah definitely, bud. Sometimes is a battle just getting the bloody things up and into position, then when you do your shorts are all twisted and that puts you off!

I find getting them into position pretty easy to be honest. Sit down with them on my knees, then when ready I fall onto my back and as I do so lift my knees up a little and momentum naturally puts them into place to press. Even on Inclines I am good at getting them up and can debatably use heavier DB's on incline than I would with a barbell.

It's more the twisted pants from wriggling into position thats the worst!  :D
I 'can' do it, but tend to err on the side of caution as my philosophy is that you are more likely to twang something getting the weights into position than actually controlled repping them.  It's nice to know you have a spotter too!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 10, 2015, 01:56:23 PM
Had a busy bust weekend, a couple DIY jobs that I underestimated, meaning saturday i didn't really sit down till the evening, and even ate on my feet. I then took the road bike out again in the fine sunshine.  We did 23 miles in the end - that totally killed me! haha.  Still, getting easier than last time.  My lower back was beginning to tighgten as i got home from the Deads on Friday, but legs wern't too bad.
This totally caught up with me at the gym. Leg press was fine, up 10k on all sets, but the Hacks fried me  -totally spent.

Leg press 230k x 12, 230x12, 230 x 12 r/p - 10k increase
Machine hacks 95k x 15,15 r/p,15 r/p
Leg extensions #12 x 12,12,11 r/p,11 r/p
upright rows fixed ez bar 50k x 10, x10 , x6+2
Arnold press 22.5k x12,11,x7 -------->standard press  20k x6
prone plate raise 15kx12,x12,x12 ss 10k x12
seated lateral raise 10k x10 r/p



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 13, 2015, 10:56:42 AM
Wednesday 11/2/15

Flat DB bench press 40kk x 8, 40 x 6 , 40 x 4 DS 35 x 4
Incline chest press 10,10,10 DS 6
Decline chest press 12,12,12 DS x12
Flat flye 20k x10, 9,8, DS 12.5k x6
machine dips x 12,10   -   Off floor x10,10
Push downs x 10,10,10
OH cable tri press 10,10,10
Abs - cable crunches x 25,x20

Monday seemed to flare my neck up a bit again.  No where near as bad, but I've booked a treatment for monday, and will not train that day, giving me a bit more rest, as i feel a bit run down. Probably from last weekend/monday


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 13, 2015, 02:55:56 PM
Much better on the 40's mate  ;D
Followed by some SERIOUS volume! Hope the neck eases off soon.


Title: Re: The Phoenix Diaries
Post by: Toby on February 13, 2015, 03:37:32 PM
|Some great looking sessions.

No spotter again? You do go quite light on the DB pressing if you think 2x40 is only 80kg but you are a 130kg bencher. Is it purely getting them into position? Perhaps it is the lack of bodyweight which is making that tricky which is not an issue with the barbell as that is pure muscular strength and pressing.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 13, 2015, 03:55:18 PM
Followed by some SERIOUS volume! Hope the neck eases off soon.

Thanks, mate  :).  Neck is only a fraction of the discomfort from before, just not 100%.  I think i'm a bit run down too  :-\
It seems to have evolved that way doesn't it!
Much more Body-Builder-y orientated at present at the new gym.  Must admit, seems to be filing me out, but tiring though!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 13, 2015, 03:58:35 PM
|Some great looking sessions.

No spotter again? You do go quite light on the DB pressing if you think 2x40 is only 80kg but you are a 130kg bencher. Is it purely getting them into position? Perhaps it is the lack of bodyweight which is making that tricky which is not an issue with the barbell as that is pure muscular strength and pressing.

Cheers bud.  Yep, Robbie is with me pretty much full time now, so he did spot me.  I did the 2nd set by myself as a tester, but he passed up the last set.  My pressing is down a bit in general, as i have'nt really done any for ages.  I find Bar bench easier, and will move onto it after i've cycled in the DB's.
Hopfully they will keep going up!
The other thing thats still throwing me is the benches and weights being different to the ones of Phoenix - that i've been using for 15+ years! haha


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 16, 2015, 01:51:56 PM
Felt a bit rough this weekend, Saturday night being the worst, as it seems Hayden has given me his lirgey that he has been struggling with for a week or so now, so opportune that tonight is my neck treatment, so gym would have been missed regardless.  I feel a break is overdue so funny how it pans out really.  I'll see how i feel on wednesday.

Fridays session was ok, cut a bit short as deadlifting flared some head pain again.

Deadlift 155 x 8, 165 x 6, 100 x 20 (was easy till rep 14-15 then head got painful - quickly!)
High pulls 10,10,8
Low row machine 10,10,10 then set of single arm 10 each
High row machine 10,10,8 then set if single arm again for 8 each arm.
DB hammer curls 20 k x8,x7
Cable curls 2 sets of 10 reps

I think the head is linked to the run downness in general, the downside to doing more volume - it catches up with you i suppose.



Title: Re: The Phoenix Diaries
Post by: Rich mc on February 17, 2015, 04:51:33 PM
Hi bud, think like you say maybe in need of a break.
Kids always seem to have some sort of sniffle, think its all the mingling they do with all the other little snott bags :-)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 18, 2015, 01:39:02 PM
Hi bud, think like you say maybe in need of a break.
Kids always seem to have some sort of sniffle, think its all the mingling they do with all the other little snott bags :-)

Haha - definitely mate! I used to think I was almost bullet proof in terms of colds etc - now look at me! Quite funny how this has prompted me to have  alittle break.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 18, 2015, 02:08:10 PM
Hi bud, think like you say maybe in need of a break.
Kids always seem to have some sort of sniffle, think its all the mingling they do with all the other little snott bags :-)

Haha - definitely mate! I used to think I was almost bullet proof in terms of colds etc - now look at me! Quite funny how this has prompted me to have  alittle break.

It's the kids mate, they are literally crawling with germs. So basically you've been taken down by a 2 year old  ;)


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 18, 2015, 02:17:52 PM
kids and large groups of people are a breeding ground for germs. Boxing day with family I came away with a cold.

I swallow whole garlic cloves. Kills colds dead. Try is but don't tell Claire I said to do it as you will stink!!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 20, 2015, 03:59:11 PM
Hi bud, think like you say maybe in need of a break.
Kids always seem to have some sort of sniffle, think its all the mingling they do with all the other little snott bags :-)

Haha - definitely mate! I used to think I was almost bullet proof in terms of colds etc - now look at me! Quite funny how this has prompted me to have  alittle break.

It's the kids mate, they are literally crawling with germs. So basically you've been taken down by a 2 year old  ;)

Yep, had my ass handed to me!  :D


kids and large groups of people are a breeding ground for germs. Boxing day with family I came away with a cold.

I swallow whole garlic cloves. Kills colds dead. Try is but don't tell Claire I said to do it as you will stink!!

That's a good shout mate! I  already take garlic caps every dayas part of my routine.


Back to the gym tonight for a bit of an all over session.  I'll see how the mood takes me and how busy it is.  May start with chest, or just do arms and legs


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 20, 2015, 04:57:17 PM
you could do head, shoulders, knees and toes, knee and toes  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 20, 2015, 08:45:57 PM
you could do head, shoulders, knees and toes, knee and toes  ;D


That would ruin the symmetry!  ;D


Bit of an all over in the mix session tonight, some good work.
Db press 40k x 8, 42.5 x 6, x 4 35 x 6
Flyes 22.5x10, 9 15 x 8
Bulgarian split squats 22.5k x 10, 10.(nearly killed me)
Ham curls, 12,12,8+4
Leg extension 12,12,8+4
Toe presses 20,15
Ez curls 47.5x8,8 mega drop sets to end up with 30k
Skull crushers SS cgbp 40k x10/10 , 10/10
Lying curls on cable x 8,7,7
Triceps push down x10,10,10
OH triceps on cable x10,10

FIN


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 21, 2015, 07:26:03 PM
Looking back at last nights session, a tonne more volume than I used to do.  In a way is good, as I've been training for quite a while, a new stimulus is good/needed.  I do feel more tired these days though, which is the downside/trade off.  That and slightly reduced poundage.
I'll try and take a few pics next week in the gym if its quiet enough and see if it's making any difference.  My legs are looking lean at the moment.  Must try to weigh myself again soon first thing in the morning.

Glutes are DOMS-y - those Bulgarians!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 23, 2015, 04:26:34 PM
Bulgarian bitches! They really are nasty  ???


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 24, 2015, 02:00:09 PM
Bulgarian bitches! They really are nasty  ???

Yup! Doing ten reps, then the other leg, basically a 20 repping sets is a lung buster isn't it!


Went in the mix a bit last night, as time was shorter, and trained on my own, plus the stranger doms from a mixed up session on friday - i did this - thus! -

Leg press 200k x 12, 200k x 12, 215k x 12, x 12 all done with no lock out and swift cadence.  only resting when needed
Machine hacks 80k x 15, 90 x 15, x 15 again, no lock outs

Arnold press 22.5k x12,x8, straight press x 5, x5

EZ bar upright row 50k x 8,x6 ds 40k x 4, repeated again

Single arm lateral raise 10k x 10 x 3 sets

Plate raise on angled bench 15k x 12,12,12
Standing plate raise high reach 15k x 12 reps no stopping.

Pumped up!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 25, 2015, 01:47:39 PM
Weighed myself again this morning, as i wasn't sure if i was losing weight due to legs looking lean (well, all over really) - 67.76K! So still pretty much at my heaviest, or as far as i'm aware.  My work trousers seem tighter than they have before around the thigh area so i guess a more hypertrophy style of training for the last 12 months or so (a lot more so since being at the new gym) could of had an impact.
The thing that i am noticing currently is that feeling of being more tired and arguably strength is a bit down too (not that i have done any 'big' exercises to really keep my hand in).  Maybe an increase in cals may be required? I haven't taken the Informed Mass (weight gainer) for about a month or so as i ran out, so just whey in the mornings, so when i reintroduce that it would bump total cals up a bit.

Currently it's -
(training day)

6am informed whey in 60g outs with blueberries.  Creatine, aloe juice, smoothie, 1g vit C, cod liver oil, garlic cap, optizinc, glucosamin
9.45am wholemeal wrap with 1/2can tuna+udo's, boiled egg, Goji berries, cranberries, raisins, 5 almonds, apple
12.30pm chicken breast, jacket spud, udo's +veg
4pm 300g cottage cheese with Hydrobeef, banana
6.30pm Informed whey + turkish delight
7.45pm Evening meal - varies.  Eg spag bol with Quarn mince
10pm 50g oats and Tri-Pro (blend)


Title: Re: The Phoenix Diaries
Post by: Toby on February 25, 2015, 03:20:21 PM
You won't be going hungry on that Porky  8)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on February 25, 2015, 04:35:51 PM
I guess the logical approach would be to add more carbs in your post workout shake / meal, is that when you’d take the mass gainer or before bed? How many grams of Turkish are you having?

I wouldn’t worry, your strength will come back in no time at all once you’re training in the lower rep ranges with the basics.

Also, maybe Bulk powders could hook you up with some Aftermath?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 25, 2015, 10:16:31 PM
I won't starve Toby! :D

Keith I use the mass in the morning with my breakfast oats typically. The Turkish is usually two chunks / squares with the whey shake. The Aftermath is an all in one, but would have a bit more carbs in it. I haven't tried it yet, but was thinking of giving it a go - good shout.
Dropping the reps / sets is something that is on my mind lately, would help with the Burnes out / fatigue aspect of volume work. I'm just very conscious of hypertrophy for some reason.

Anyway, a couple very poor quality pictures from the gym tonight - I think the lense steamed up!



[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 25, 2015, 10:19:42 PM
Couple more.
Lighting wasn't ideal too.  :-\

[attachment deleted by admin]


Title: Re: The Phoenix Diaries
Post by: Rossdog on February 25, 2015, 10:34:57 PM
Awesome


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Title: Re: The Phoenix Diaries
Post by: Turpin on February 25, 2015, 10:54:42 PM
Just class  ;)

 T.


Title: Re: The Phoenix Diaries
Post by: Trow on February 25, 2015, 11:08:24 PM
Awesome pics, great shape and flow to your physique.

Re Fatigue, increasing volume progressively over time is key, but do you schedule deloads at all? Its obviously impossible to just keep increasing volume without eventually over reaching, which might be why you feel fatigued, just a thought.


Title: Re:
Post by: K_Dogs on February 25, 2015, 11:13:21 PM
Absolutely insane! One day I'm going to stand on stage with you and I'll look like a teenage girl.
So much density for under 68kg...


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on February 26, 2015, 09:53:09 AM
Agree with the lads. You looking very solid mate. Kinda looking forward to standing on stage with you this year.


Title: Re: The Phoenix Diaries
Post by: Toby on February 26, 2015, 09:58:05 AM
Kinda looking forward to standing on stage with you this year.

feck dat!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 26, 2015, 10:52:43 AM
Awesome


Sent from my iPhone using Tapatalk

Just class  ;)

 T.

Awesome pics, great shape and flow to your physique.

Re Fatigue, increasing volume progressively over time is key, but do you schedule deloads at all? Its obviously impossible to just keep increasing volume without eventually over reaching, which might be why you feel fatigued, just a thought.


Thanks, guys  :)
Tom - I haven't to be honest, as i'm never quite sure what a 'proper' de-load  really looks like? Any suggestions?


Title: Re:
Post by: Maveric Matt on February 26, 2015, 10:56:21 AM
Absolutely insane! One day I'm going to stand on stage with you and I'll look like a teenage girl.
So much density for under 68kg...

Haha! Thanks, mate - and i'm sure you wont! Too good a shape for that  :)

Agree with the lads. You looking very solid mate. Kinda looking forward to standing on stage with you this year.

Cheers Galts  :) - sounds like it's going to be a busy year!

Kinda looking forward to standing on stage with you this year.

feck dat!

 :D ;D :D LOL - you'll be there too, Hines!

The main reason for th epics was to asses where the slight increase in BW has come from - shame the pics are so cr$p  :-\ I did try doing my legs too, but they were even worse!


Title: Re: The Phoenix Diaries
Post by: tony_b on February 26, 2015, 11:07:42 AM
Looking great bud - and that's with terrible quality photos!!

Back looking particularly great IMO, no weak spots, very impressive  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 26, 2015, 01:39:00 PM
Looking great bud - and that's with terrible quality photos!!

Back looking particularly great IMO, no weak spots, very impressive  ;D

Thanks Tony  :) Back's a bit of a funny one to monitor, as you rarely get a decent look at it! *makes a mental note to start shopping in Next  :D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 26, 2015, 01:46:41 PM
Trained solo again last night, as Robbie is still away working.  I did notice the extra time saving TBH, hence the time for the pictures.
DB press 42.5 x 7,x6,x3 DS 37.5 x 4
Incline machine 10,10,10
Decline machine x10,10,10
flat fles 22.5k x8,8,7
Skulls SS CGBP 40k x8/8 , x8/8
Tri push downs x10,10,10
OH tri press cables x10,10

In other news, still not 100% happy with neck/headache  :-\ :-[  Not like it was before (horrendous) just 'there'.  So, taking out upright rows, as i used to do them all the time, hence my trap development is a touch heavy, and i used to get tension trouble in my neck that they seem to agrivate.  As part of the problem area of my symptoms is the traps. 
Also, as a two pronged attack, it seems with my work benefits, i'm intitled to £100 worth of free Chiropractic work per year, so i thought i'd make the most of it and see what theycan do.  Lok at my shoulder t the same time.


Title: Re: The Phoenix Diaries
Post by: Trow on February 26, 2015, 01:57:37 PM
Thanks Tony  :) Back's a bit of a funny one to monitor, as you rarely get a decent look at it! *makes a mental note to start shopping in Next  :D

I think Next might become the next naturalmuscle sponsor

Tom - I haven't to be honest, as i'm never quite sure what a 'proper' de-load  really looks like? Any suggestions?

There's no strict rules for a deload, I'm sure everyone has their own views about the optimal way but its essentially just taking a break from training. You can train like you normally would but with ~60% of weight you normally use, or you can do half the volume, some might even just take a week off. Personally, I tend to just schedule a deload when I start to feel a bit run down, this is typically after about 6 weeks on a block, I just half the sets and don't really go above about 60-70%1RM intensity wise. When I start my next block, my working sets will be about a 7 on the rating of perceived exertion scale and then by the end of block, ie about 6 weeks later, I'm typically at a 10/10 and subsequently deload again.


Title: Re: The Phoenix Diaries
Post by: tony_b on February 26, 2015, 02:33:03 PM
Thanks Tony  :) Back's a bit of a funny one to monitor, as you rarely get a decent look at it! *makes a mental note to start shopping in Next  :D

I think Next might become the next naturalmuscle sponsor

lmao - I think they should!


Title: Re: The Phoenix Diaries
Post by: ben-howard on February 26, 2015, 03:33:33 PM
you look fantastic matt, will be great to see your progress this year as you get ready for the contests  8)


Title: Re: The Phoenix Diaries
Post by: Rich mc on February 26, 2015, 04:01:51 PM
As everybody else says Matt looking really good mate.


Title: Re: The Phoenix Diaries
Post by: SuperSi on February 27, 2015, 11:48:32 AM
Very impressive, mate! Balance and thickness jump out as real strengths. It's going to be a good year!


Title: Re: The Phoenix Diaries
Post by: felix on February 27, 2015, 04:54:35 PM
Looking excellent in the photos Matt.


Title: Re: The Phoenix Diaries
Post by: Damon Eaton on February 27, 2015, 08:10:52 PM
You look awesome mate. I can't wait to see this on stage. Not sure if my fat 78kg ass will be light enough to stand next to you. Hopefully not ;p


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 27, 2015, 08:19:57 PM
Thanks Tony  :) Back's a bit of a funny one to monitor, as you rarely get a decent look at it! *makes a mental note to start shopping in Next  :D

I think Next might become the next naturalmuscle sponsor

Tom - I haven't to be honest, as i'm never quite sure what a 'proper' de-load  really looks like? Any suggestions?

There's no strict rules for a deload, I'm sure everyone has their own views about the optimal way but its essentially just taking a break from training. You can train like you normally would but with ~60% of weight you normally use, or you can do half the volume, some might even just take a week off. Personally, I tend to just schedule a deload when I start to feel a bit run down, this is typically after about 6 weeks on a block, I just half the sets and don't really go above about 60-70%1RM intensity wise. When I start my next block, my working sets will be about a 7 on the rating of perceived exertion scale and then by the end of block, ie about 6 weeks later, I'm typically at a 10/10 and subsequently deload again.

Thanks for the reply, Tom  :). That's kinda how I interpreted it. I have tried the deload in the past, but never really used them as I felt I was cheating myself! Really I should do, or at least monitor how long my last rest week was. Note to self!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 27, 2015, 08:24:54 PM
you look fantastic matt, will be great to see your progress this year as you get ready for the contests  8)
Thanks Ben. Good to see you there too!

As everybody else says Matt looking really good mate.

Cheers Rich  :)

Very impressive, mate! Balance and thickness jump out as real strengths. It's going to be a good year!

Thanks, bud. I hope so! I've really pushed things the last year or so. Hopefully it shows when stripped down again.

Looking excellent in the photos Matt.

Thanks Felix, nice of you to say, sir  :)

You look awesome mate. I can't wait to see this on stage. Not sure if my fat 78kg ass will be light enough to stand next to you. Hopefully not ;p

Haha, thanks Damo  :) sounds like it's going to get rather busy up there!  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on February 27, 2015, 08:43:21 PM

FRIDAY
Deadlift 165 x 8, 175 x 3 then 2*, 180 x 3, 100 x 20
High pulls 10,9,8 ds 6
Low row machine 10,10,10 then set of single arm 10 each
High row machine 10,10,8 then set if single arm again for 8 each arm.
DB hammer curls 20 k x8,x8,x 7
EZ curls on fixed bar 45 k x 8,8,6
Ham curls 12,12,12 rp , 4th set dropped weight x20

* second set I smacked my shin somehow? So had to stop and tried to reset , but didn't really happen, so put weight up to the 180 as a bit of a tester.


I bought a new (to me) car last week, a Mazda 3 Tamora , so will give it a good cleaning tomorrow, as long as the ham strings are up to it after those 20 reppers!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2015, 01:49:40 PM
Backs been a bit tight since deadlifting on Friday (car washing probably didn't help!), and was still a bit tight while training last night, but wasn't really an issue.
Decided to change a few things around, and pleased i did.  Lowered the volume a touch, and panned upright rows, as it causes me a bit of tension on my neck, and obviously, there is s till a slight issue there anyway.  Also, my traps are a bit overpowering anyway.

Machine hack squat 100k x 15,15,15 - a longer range of motion this time, with just a slight knee 'pop' before decending again.
Leg ext #12 x 10, #13 x 10, #14 x 10, 10
Leg press 220k x 6, 240k x 6,6
Seated shoulder press 32.5k x 8,x6, x5+1
Standing single arm DB press 20kx8, 22.5 x 8, x 8
Rear flyes 10k x 12,12,12
Angle bench plate raise 15k x 12,12,12
Standing plate raise hands together 15k x 12,12


Started taking DAA and L Arganine again this week for a 6 week or so spell.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 03, 2015, 02:10:24 PM
nice workouts mate.

Do you take DAA as powder?

I quite like the Mazda 3. We are looking at a Focus in the summer hopfully but I have been suggested the Mazda


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 03, 2015, 06:12:47 PM
Watch out for DAA, it has a habit of passing through ones body very quickly  ::)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2015, 08:29:27 PM
nice workouts mate.

Do you take DAA as powder?

I quite like the Mazda 3. We are looking at a Focus in the summer hopfully but I have been suggested the Mazda

Yes bud , in the powder form. Tastes a bit acid-y (as it should I guess!) , I've been having it with my creatine and smoothie.

Yeah, it's a nice car. I managed to get the Tamora spec so a bit sportier. Nice size as I needed something bigger in case I have to put hsydrns car seat in as there's no chance in the old Clio. I think they are a bit cheaper than a Ford too. Changing your Seat?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 03, 2015, 08:31:36 PM
Watch out for DAA, it has a habit of passing through ones body very quickly  ::)

Haha! I remember you having some issues with it. I seem ok on it, touch wood! This is my second course on it after taking about 8 weeks off from it, as I think you are supposed to cycle it apparently. Did you perservere with it?


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 04, 2015, 09:52:24 AM
nice workouts mate.

Do you take DAA as powder?

I quite like the Mazda 3. We are looking at a Focus in the summer hopfully but I have been suggested the Mazda

Yes bud , in the powder form. Tastes a bit acid-y (as it should I guess!) , I've been having it with my creatine and smoothie.

Yeah, it's a nice car. I managed to get the Tamora spec so a bit sportier. Nice size as I needed something bigger in case I have to put hsydrns car seat in as there's no chance in the old Clio. I think they are a bit cheaper than a Ford too. Changing your Seat?

I fancy giving soem kind of test booster a go but not sure if to jump on the tablet form or the powder.

My dad had a Mada3 and I really enjoyed driving it. Nice cars. Yes they do seem a bit cheaper than a Ford and I think hey are owned by the same company somewhere along the line. Did you get a heated front screen?

The Seat is a pain as the drivers seat wont go forward enough for Jan to drive so if her car needs a service etc she can't drive my car. So looking to trade mine in and see what we can get


Title: Re: The Phoenix Diaries
Post by: Toby on March 04, 2015, 10:08:25 AM
you are supposed to cycle it apparently.

Ah cycling, something you are familiar with?


Title: Re: The Phoenix Diaries
Post by: SuperSi on March 04, 2015, 12:10:24 PM
you are supposed to cycle it apparently.

Ah cycling, something you are familiar with?

Ha ha!

On the DAA, there isn't a huge amount of research on it. Most published work is on rats, and the protocol they used was very short (12 days, if I remember correctly). I've used it and definitely notice a difference - I do the same as Matt and just add powder to another drink.

Timing wise, I'd use it the 8 weeks or so in the lead up to a powerlifting comp.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 04, 2015, 01:58:47 PM
you are supposed to cycle it apparently.

Ah cycling, something you are familiar with?

Yep - mine involes pedals, chain and sprockets.  Your type is totally different (there for me new dog 'honest'...........)  ;D

you are supposed to cycle it apparently.

Ah cycling, something you are familiar with?

Ha ha!

On the DAA, there isn't a huge amount of research on it. Most published work is on rats, and the protocol they used was very short (12 days, if I remember correctly). I've used it and definitely notice a difference - I do the same as Matt and just add powder to another drink.

Timing wise, I'd use it the 8 weeks or so in the lead up to a powerlifting comp.

I used it for about 8 weeks too the first time.  Do you think a build up to a Bodybuilding contest would show any benefits? or more for a strength perspective?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 04, 2015, 02:00:26 PM
nice workouts mate.

Do you take DAA as powder?

I quite like the Mazda 3. We are looking at a Focus in the summer hopfully but I have been suggested the Mazda

Yes bud , in the powder form. Tastes a bit acid-y (as it should I guess!) , I've been having it with my creatine and smoothie.

Yeah, it's a nice car. I managed to get the Tamora spec so a bit sportier. Nice size as I needed something bigger in case I have to put hsydrns car seat in as there's no chance in the old Clio. I think they are a bit cheaper than a Ford too. Changing your Seat?

I fancy giving soem kind of test booster a go but not sure if to jump on the tablet form or the powder.

My dad had a Mada3 and I really enjoyed driving it. Nice cars. Yes they do seem a bit cheaper than a Ford and I think hey are owned by the same company somewhere along the line. Did you get a heated front screen?

The Seat is a pain as the drivers seat wont go forward enough for Jan to drive so if her car needs a service etc she can't drive my car. So looking to trade mine in and see what we can get

That sounds a pain.  Size wise i guess they are similar?
No heated screen, mines a bit older, 57 plate so not sure it was a option then?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 05, 2015, 01:57:02 PM
Chest and Tri's last night

DB press 42.5 x 7,x6,x3 DS 37.5 x 4 - same as last week, hoped for an extra rep
Incline machine 10,8,8 DS 6
Decline machine x12,12,8+4 then DS x 6 - MEGA pumped after that lot!
flat fles 22.5k x7,7,6
Skulls SS CGBP 40k x8/8 ,35k x8/8, x 7/8

out of time as i had to shoot off.
The incline / decline machines with all the reps really wiped me out.  Chest is sore today already!
I have my Chiropractors appointment today at 4pm, so need to finish a bit earlier.



Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 05, 2015, 02:18:08 PM
Bit of a volume junky now  ;)


Title: Re: The Phoenix Diaries
Post by: SuperSi on March 05, 2015, 03:46:48 PM
I used it for about 8 weeks too the first time.  Do you think a build up to a Bodybuilding contest would show any benefits? or more for a strength perspective?

This is purely my opinion, rather than solid science on it, but I do think it could be beneficial.

When dieting, there is increased neural fatigue - from a combination of training frequency/intensity combined with a kcal decrease. It's not uncommon for hormone levels, such as testosterone to drop during this period.

If something like DAA can give even a modest improvement in test levels, it would help general well-being. Taking it a step further, it may possibly help with retaining strength levels.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 06, 2015, 02:19:01 PM
I like that idea Si. Fancy giving daa a go so hopefully it will have an effect


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 09, 2015, 01:42:37 PM
I used it for about 8 weeks too the first time.  Do you think a build up to a Bodybuilding contest would show any benefits? or more for a strength perspective?

This is purely my opinion, rather than solid science on it, but I do think it could be beneficial.

When dieting, there is increased neural fatigue - from a combination of training frequency/intensity combined with a kcal decrease. It's not uncommon for hormone levels, such as testosterone to drop during this period.

If something like DAA can give even a modest improvement in test levels, it would help general well-being. Taking it a step further, it may possibly help with retaining strength levels.


Nice one mate  :).  I just wasn't sure if it had any other 'side effects' that may hinder final week(s) prep. - Although a lot of the 'holding water' issues usually mean not ready.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 09, 2015, 01:44:51 PM
I like that idea Si. Fancy giving daa a go so hopefully it will have an effect

Definitely worth a go, bud.  Nothing to lose.  You're not getting any younger either  :P



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 09, 2015, 01:52:18 PM
FRIDAY 6/3/15
Deadlift 165 x 8, 175 x 5, 100 x 20
Ham curls 12,12,12 rp , 4th set dropped weight x20 - moved these to here as kit was free
High pulls 10,10,9,8 ds 6
Low row machine 10,10,10 then set of single arm 10 each
High row machine 10,10,8 then set if single arm again for 8 each arm.
DB hammer curls 20 k x8,x8,x 7
EZ curls on fixed bar 47.5 k x 8,8,8, 40 x 8

Good buzz at the gym lately, and one of the girls who train there has started making some videos for it, so i ended up being in some of the clips - and hence the reason of the extra set on the high pulls!  :D

I took my road (push) bike out yesterday for about 45mins / hour.  The route i chose was 50% uphill! so i was either pumping up them or whizzing down them! I think the penny has finally dropped that you can't cycle like you (i) bodybuild.... No making it as hard as you can, going full on for about 30 seconds and then being wiped out - pace yourself!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 09, 2015, 01:53:02 PM
Bit of a volume junky now  ;)

And i think it may be working...... :-X :D


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 09, 2015, 02:22:49 PM
I like that idea Si. Fancy giving daa a go so hopefully it will have an effect

Definitely worth a go, bud.  Nothing to lose.  You're not getting any younger either  :P


Tell me about it mate. Some days I look around the gym and feel about 100. I looked at buying some at the weekend, but looked at my bank account and realised I better wait  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 10, 2015, 01:40:56 PM
I like that idea Si. Fancy giving daa a go so hopefully it will have an effect

Definitely worth a go, bud.  Nothing to lose.  You're not getting any younger either  :P


Tell me about it mate. Some days I look around the gym and feel about 100. I looked at buying some at the weekend, but looked at my bank account and realised I better wait  ;D


Haha! Don't even start about night clubs!
Ah, yep, better hang on a week or so! Fortunately it's one of the cheaper supps out there.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 10, 2015, 01:45:51 PM
We went in the mix a touch last night, as i'm off the rest of the week (well, 'may' train friday) as I'm taking Claire to St. Ives Harbour spa for two nights for her bithday.  Good to have a break, and Granny Grandad is looking after Monkey, so hopfully he's ok there for two nights.

Machine Hack squats 105k x 15,15,15,15
Leg ext 10,10,10,10
DB shoulder press 8,6,6
Single DB standing shoulder press 22.5k x8,8,8
Flat DB bench press SS with close grip plate front raises 30k x 10 SS 15k plate x 12 repeated for 3 rounds - PUMP!!
Off to the Chiropractor again for a follow up session today at 2.40


Title: Re: The Phoenix Diaries
Post by: Toby on March 10, 2015, 02:11:05 PM
Within 8 miles of Chez Hines. Leave her at the Spa being pampered and train with the big boy  ;D


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 10, 2015, 02:18:42 PM
I like that idea Si. Fancy giving daa a go so hopefully it will have an effect

Definitely worth a go, bud.  Nothing to lose.  You're not getting any younger either  :P


Tell me about it mate. Some days I look around the gym and feel about 100. I looked at buying some at the weekend, but looked at my bank account and realised I better wait  ;D


Haha! Don't even start about night clubs!
Ah, yep, better hang on a week or so! Fortunately it's one of the cheaper supps out there.

I don't even go to nightclubs lol. Just the odd pubif my brother in laws band our playing. Yes it's quite cheap but once I get started adding things to my basket I can get a bit carried away ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 16, 2015, 01:35:51 PM
I like that idea Si. Fancy giving daa a go so hopefully it will have an effect

Definitely worth a go, bud.  Nothing to lose.  You're not getting any younger either  :P


Tell me about it mate. Some days I look around the gym and feel about 100. I looked at buying some at the weekend, but looked at my bank account and realised I better wait  ;D


Haha! Don't even start about night clubs!
Ah, yep, better hang on a week or so! Fortunately it's one of the cheaper supps out there.

I don't even go to nightclubs lol. Just the odd pubif my brother in laws band our playing. Yes it's quite cheap but once I get started adding things to my basket I can get a bit carried away ;D

Haha - I know the feeling! TBH alcahol to me now is awful - blergh!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 16, 2015, 01:39:34 PM
Had a nice couple of days away in St. Ives. The weather wasn't the best (typical) but had a chance to chill out - and catch up with some sleep! The spa was nice, we both had a 50 minute Swedish massage.  Also called into Helston Hines resort for a cup of coffee and a catch up!

Trained Friday in the end as we got back about 2pm.

High pulls 10,10,9,9 all up 5kg
Low row machine 10,10,10 then set of single arm 10 each
High row machine 10,10,8 then set if single arm again for 8 each arm. Higher grip so weights went up 10kg
Lat pull downs x 10,10,10

*DB hammer curls 20 k x8,x8,x 8
*Cable curls with the cow horn shape bar x12,12,12

*These were done as alternate sets

Ham curls 12,12,12 rp , 4th set dropped weight x20



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 16, 2015, 01:51:05 PM
Trained yesterday (sunday) as Claire had to work, so me and Robbie did a slightly longer session - with the gym to ourselves!

*Hack squats 110k x 15,15,15
*Leg ext #14x10,#15x10,10

Seated DB press 32.5k x6,5,5 (bit down on reps for the 1st set?)
Squats 130k x5, x5, x5, x5, 140k x 5
Single DB standing press 22.5 x 8,8,8
Rear flyes 12.5k x12,12,12
Close grip plate raise 15k x12,12,12  SS with rear cable crossovers x 10,10,10

Felt a bit odd squatting again, but soon in the groove and felt solid enough.  The 140k was fine, but never done this much leg work before squats before, so plenty of fatigue factor going on there too.  Also, the 5x5 is a long road!

My idea of doing the alternative sets is quite good as it hits the muscle from different facets, with greater rest periods means higher weights and culmalative fatigue.

The extra days rest until Wednesdays session will be of benefit I think!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 16, 2015, 02:09:13 PM
looks like everything is going very well mate and having  a training partner is working well


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 16, 2015, 05:11:24 PM
5 x 5 "after" hacks, you've got issues mate  ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 16, 2015, 09:16:10 PM
looks like everything is going very well mate and having  a training partner is working well

Training is really good at the moment, headaches a thing of the past, and credit to Robbie, he has been putting the effort in and showing progress already. Seeing him commit to the sets really spurs me on too.
To be honest, I wasn't sure if he was up to it but he's really enjoying it too  :)


5 x 5 "after" hacks, you've got issues mate  ;)

Mental isn't it!  ;D what makes it even worse was I was making my way back to the hack machine for a fourth set as I was so in the groove and forgot the sets when Rob stopped me with a horrified look on his face with squats still to go haha!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 19, 2015, 01:52:26 PM
Bit of a meh session last night  -first one in ages, so we felt a bit 'blurg' about it.
We both wanted to incorperate flat bench back into training, but the problem is you have to use the power rack, so that takes a bit of time to set up, and the benches don't really suit it  :-\  One is waay too low, but the others have wide feet on them (in a T shape) that means they are precicely where you want to plant your feet! Grr! Both tried multiple variations that ate up half the session time.  Come to the conclusion it HAS to be on the low bench, that we will just have to get used to  :-\.  Also, the bars arn't great.  Used up time and energy.
Flat bench 100k x7, 105 x4,x4,x2
Incline db press 35k x6,5,5 30 x 6
Incline ISO machine x8,8,6 DS x 4
cable crossovers #4x12,#5 x 10,10 - then one mega drop set ending up on #2 that must have been 25-30reps
EZ bar CGBP x 2 sets
Smith CGBP x 3 sets


Title: Re: The Phoenix Diaries
Post by: Toby on March 19, 2015, 02:04:11 PM
I often notice a disproportionate weight being lifted on your flat barbell and your incline DB. Do you find them harder in some way. My incline and flat are about 10% different whereas yours is about 30%. Just something I have meant to ask before


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 19, 2015, 02:30:40 PM
i find incline much harder than flat for some reason, especially if it's over 15-20 degrees


Title: Re: The Phoenix Diaries
Post by: Toby on March 19, 2015, 02:37:08 PM
Funny how we all work really. Matt kills me on the flat barbell but I am using heavier stuff for seated shoulder presses and for more reps, used the 40's for sets of 6's earlier.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 19, 2015, 02:40:11 PM
I also find after the first exercise I feel extremely strong but after that the power goes pretty quick. I do like decline and feel really strong as our benches only decline slightly


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 19, 2015, 10:40:44 PM
I often notice a disproportionate weight being lifted on your flat barbell and your incline DB. Do you find them harder in some way. My incline and flat are about 10% different whereas yours is about 30%. Just something I have meant to ask before

I'm not sure mate. I've done loads more flat bb than any chest db I suppose. Perhaps I use a bit more back / shoulders on flat bb possibly


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 19, 2015, 10:42:02 PM
i find incline much harder than flat for some reason, especially if it's over 15-20 degrees

I'm better with a low incline I think. Balance is arguably easier too I guess


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 19, 2015, 10:43:20 PM
I also find after the first exercise I feel extremely strong but after that the power goes pretty quick. I do like decline and feel really strong as our benches only decline slightly

Me too bud. We spent a lot of energy faffing about on the flat bb that also had a knock on effect on the dbs


Title: Re: The Phoenix Diaries
Post by: Jaymero on March 19, 2015, 10:47:54 PM
I find the same, my incline's arguably lighter than my flats but I believe that's my brain telling me to be careful of my bad shoulder. I definitely feel more comfortable to lift heavy when flat.

Are you coming to the Mill on Saturday, Matt?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 20, 2015, 08:55:30 PM
I find the same, my incline's arguably lighter than my flats but I believe that's my brain telling me to be careful of my bad shoulder. I definitely feel more comfortable to lift heavy when flat.

Are you coming to the Mill on Saturday, Matt?

I know what you mean mate, you are definitely 'locked in' when you use a straight bar.

I'd likes to have gone, should have done really, but I've booked myself up this weekend  :-\

Sounds like it's going to be another cracking meet


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 20, 2015, 09:33:19 PM
Back on track tonight with a good session.

Speed deadlift. 140k x 8,8,8 then 100k x 20
High pulls 80k x 10,8,6+3
High rows 70k x 10,10,10 then singles x 10 an arm.
Low rows with top grip. 80k x 10,10,10 then singles x 10 arm.
Lat pull downs stack +20k x 10,10,8
EZ curls and standing curls as alternate sets.
Ez 45k x 8s, db curls 17.5k x 8s for 3 sets.
Arms were pumped after that!


Title: Re: The Phoenix Diaries
Post by: Toby on March 20, 2015, 09:56:55 PM
If ya snooze ya lose! I did say about the meet ages ago and you said no so I booked other stuff. Looks like an epic weekend and I blame you for our lack of attendance lol! Batman and Robin will have to hold our own meet!  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 21, 2015, 08:26:13 AM
Yep - time passes too quickly  :-\
Waaay overdue a road trip.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 23, 2015, 01:48:33 PM
Lovely weather at the weekend  :)
Took the road bike out with my mate Jon, and did ~ 23 miles, of which i guess 9 of those were up hill - some real killers too! I really enjoyed it, worked out a better pace / gear settings for me, and i could have done a fair bit more.  Jon on the other hand, who weighs about 16 stone and a sterotypical rugby player struggled somewhat! The route i chose was sheltered from the slight wind, and so quiet.  I think we litterally saw something like a dozen cars the whole time.
Had a freaky accident on it though...
Ploughing along on a straight bit, around 20 mph i would guess, when my bike suddenly lunged back like someone had grabbed hold of the back of my seat - then all hell broke loose and the bike was swerving and squirling all over the road! I managed to control the bike, handling skills Valentino Rossi would be proud of, then as it slowd to almost a stop - it suddenly did that! and wouldn't let me pedal.  Still being clipped in to the pedal Cleats i had to flp into the verge / hedge that was beside me.
Turns out the hoodie that i statred wearing, then took off as i got hot and tied around my waiste, had unravelled and jammed itself aound the back brake and wheel locking it up solidly!

Jon saw it all happen and helpfully said.."I wondered what the blody hell you were doing" (!)
Still, no harm done.  Legs aren't too bad today, good thing - squats and hacks again tonight!  :-X


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 23, 2015, 02:07:51 PM
That mist have made the arse twitch mate ;)

Next time lycra all the way


Title: Re: The Phoenix Diaries
Post by: Jaymero on March 23, 2015, 05:45:21 PM
Lyra is definitely the way forward buddy, regardless of how silly you might look or feel.
Glad to hear that you avoided a nasty injury, that could have been some accident! I shall be servicing my bike soon ready for the nicer evenings to ride in.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 24, 2015, 09:55:29 AM
must admit when I train legs I have compression leggings on under my joggers. Keeps the heat in and I don't get any knee troubles anymore


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 24, 2015, 10:55:38 AM
That mist have made the arse twitch mate ;)

Next time lycra all the way

Good job i was wearing my brown pants! (ahem*)

Definitely classed as a 'wardrobe malfunction!'


Lyra is definitely the way forward buddy, regardless of how silly you might look or feel.
Glad to hear that you avoided a nasty injury, that could have been some accident! I shall be servicing my bike soon ready for the nicer evenings to ride in.

Yep, dress for 10 degrees warmer is the advice from my friends in the know!
You're right - the more i think about it, it could have been quite bad had the back wheel come round any more, probably bent it and threw me off.
Good stuff mate - lovely going out in the sun  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 24, 2015, 10:56:18 AM
must admit when I train legs I have compression leggings on under my joggers. Keeps the heat in and I don't get any knee troubles anymore

Good call, mate.  Nothing worse than a chill on sweaty clothes


Title: Re: The Phoenix Diaries
Post by: tony_b on March 24, 2015, 11:31:47 AM
Bike sounds... erm.. fun!


Title: Re: The Phoenix Diaries
Post by: fhwill on March 24, 2015, 12:02:50 PM
Blimey! That sounds a bit hairy!  :o


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 24, 2015, 01:40:00 PM
Bike sounds... erm.. fun!

Yup! The joys of the great outdoors.  Fresh air is good for you?! haha

Blimey! That sounds a bit hairy!  :o

Definitely a 'lessons learned' catagory Flick!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 24, 2015, 01:44:49 PM
Another brutal session last night.  Good, but hard! My protege Robbie did himself proud again.

*Hack squats 110k x 15,15,15
*Leg ext #15x10,10,10

Seated DB press 32.5k x7,5,4
Squats 130k x5, x5, x5, 140k x5, 140k x 5
Single DB standing press 22.5 x 8,8,8
Rear flyes 12.5k x12,12,12
Close grip plate raise 15k x12,12,12  SS with rear cable crossovers x 10,10,10

*Done as alternate sets

Squats were ok, hard work come the end.  Partly due to the cycling the day before I think.  Next week the target will the the final 3 sets done with the 140k


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 24, 2015, 02:08:22 PM
very good session mate.

Id be impressed with 140kg after the pre exhaust


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 24, 2015, 04:09:29 PM
So you're Hoodie gangster style outfit back fired on you  ;D

I almost always train Squats first, however as of late I'm tempted to Squat later in the session once everything is warmer. How much weight do you think you lose by doing them after the other exercises?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 25, 2015, 01:54:22 PM
very good session mate.

Id be impressed with 140kg after the pre exhaust

Thanks mate  :) I wasn't sure how i'd get on considering I haven't squatted for AGES!! Not since those crazy 4 x 10's thing


So you're Hoodie gangster style outfit back fired on you  ;D

I almost always train Squats first, however as of late I'm tempted to Squat later in the session once everything is warmer. How much weight do you think you lose by doing them after the other exercises?


Yep! of all the things that could take you down - a hoodie!!

Funny you say that, mate.  New gym, new ethos.  I've always said to people when they ask me about powerlifting, (as in why don't i want to do it) and i say i'd rather be more muscular than stronger (although thats asier said than done! and strong is still nice!), so I decided to move out of the confort zone and move them into the routine, as like yourself, always wanted to do them first and use as heavy as possible.  The problem being how much more stimulation would you get when they are pre-fatigued?
A lot harder work for sure, and i'd guess doing them then would 'cost' about 10k i'd imagine.


Title: Re: The Phoenix Diaries
Post by: Toby on March 25, 2015, 02:08:59 PM
Funnily I feel I can squat better when they are warmer and seem to gain when they are pre-exhausted which I know is odd. I think it may be as when they are that warm I am going down tighter and slower and so not being as ragged through the lift which I can be guilty of when fresh.


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on March 25, 2015, 02:29:50 PM
totally agree with the Hines on the this. Sqautting later on I don't go above 10kg but i'm warm and the reps are great. First up strength is miles better but It takes ages to get in the groove. Only thing i wouldn't do sldl before as they can stress the back a bit


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 25, 2015, 05:15:30 PM
Nice input gents, I'll test out the theory next week - thanks.
One other slightly off topic question. When I use the leg press it feels much more comfortable on my lower back when I put my hands on quads and don't hold the handles. I don't consciously put them there to assist, but I guess they help a tiny amount. How do you guys perform Leg press?


Title: Re: The Phoenix Diaries
Post by: Nic on March 25, 2015, 05:18:58 PM
I hold the handles or put my hands over above my head and hold on to the back of the seat (#dramaqueen) BUT I always make sure I press the small of my back into the seat and keep my bum down. If the weight's too heavy and my bum starts lifting off the seat, I take weight off. This has meant I now do much less weight but I don't care. It also means I don't hurt my back! I did a leg press session the other day super slow on the eccentric (<< lowering?) like 4 or 5 counts down, fast up. Not much weight but it killed me!


Title: Re: The Phoenix Diaries
Post by: Toby on March 25, 2015, 05:58:26 PM
I use the handles even though they are a little too thin to get a real tough grip on when I am grunting out a heavy set as I found I would give a fraction of help through pushing on the quads if I did it your way Keith. It was awkward at first using the handles but now I am fine and well braced in there firm. Like Nic, keep that ass pinned in there.


Title: Re: The Phoenix Diaries
Post by: tony_b on March 25, 2015, 06:29:16 PM
I used to pull myself in hard with the handles. Stopped doing them 'cos of shin pain. Continued stopping as I now train at home, and don't have a press!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 25, 2015, 10:30:15 PM
Agree with all the above on the leg press. I'd say though, if your back is curving too much suggests the weight is a bit too heavy.  I do find the handles can make you 'curve' a bit, and that total strain is what pranged my neck at Christmas time. So now I hold them a bit looser or like Nic, hands above head.

I really think if you want total quad annihilation, the higher rep, deep deep range with no leg lockout is the ones that leaves you unable to walk in a straight line for 6 days are the best. Means dropping the weight a bit too.

^^^ I probably haven't sold them to you very well!  :D


Title: Re: The Phoenix Diaries
Post by: Badger on March 26, 2015, 08:21:33 AM
The key is not too get strung out when pressing, I push all the air possible into my gut before descending on each rep and that stabilises the lower back and keeps you in a good strong position. Try to shorten your torso as much as possible and breathe between each rep.

Also using a lighter weight and pausing at the bottom helps keep things tight.


Title: Re: The Phoenix Diaries
Post by: K_Dogs on March 26, 2015, 12:49:02 PM
Thanks guys and gals, I'm all over this. Will leave ego in the changing room and slowly build weight up.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 28, 2015, 08:28:47 PM
 Wednesday
Flat bench 100k x8, 105 x5,x4, 110 x 1
Incline db press 35k x8,37.5x6, x6
Incline ISO machine x10,x8rp,x7rp,x6rp
cable crossovers #4x12,#5 x 10,10 - then one mega drop set ending up on #2 that must have been 25-30reps
EZ bar skull crushers SS CGBP 40k x 10-10, 8-10, 8-8


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 28, 2015, 08:37:52 PM

deadlift. 140k x 8, 150x8,8 then 100k x 20
High pulls 80k x 10,8,8
High rows 70k x 10,10,10.
Low rows with top grip. 80k x 10,10,10 then singles x 10 arm.
Lat pull downs stack +20k x 10,10,10
EZ curls and standing curls as alternate sets.
Ez 45k x 8s, db curls 17.5k x 8s for 3 sets.
Ham curls#13 x 12,#1410,10,#8x20
Calf raise x 21's x 2 sets.

Pleased with the deads, and didn't really notice we had done two sets of 20 reps from the deadlift and ham curls!
Good session again  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 30, 2015, 12:51:16 PM
Did a bit of the 'Ol DIY at the weekend (my woodwork is sh!t3), so lots of sawing.
Yesterday i used the turbo trainer properly for the first time sice i got it for my road bike, as the wether was wet and wild to say the least. Spent 30 minutes on it, covered ~7 miles (average 15mph) with a cadence of ~80 rpm.  Worked a bit of a sweat on, shame i couldn't get the fresh air to go with it.
Last night was a bit of a shocker.  Hayden not sleeping very well, having a few nightmares so we were all awake for most of the night  :-\ :'(, so went ibto work only a half hour early instead of the usual 1 hour early (normally start at 7am).  Training tonight may be a bit taxing! 


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on March 31, 2015, 12:57:43 PM
Had a text from Robbie saying he couldn't make training, so perhaps a blessing in disguise, as i was thinking of doing a limited session like 80% or so.
Actually was a bit strange when i got started.

*Hacks 115k x 15,15,15 (up 5kg)
*Leg ext 10,10,10
 
*both done as alternate sets

DB shoulder press 32.5 x 8 (easy),x6,x4 (pressing soon died)

Squats 130x5, x5, 140 x 5, 150 x 5 (decided to do this instead of the 5th set - pleased with the weight and all were deep squats)

Then experimented doing SLDL on the hack machine (and squats) did about 2 sets of each

Rear flyes 12.5k x 12,12,12rp
SS rear calbe crossovers

Back was quite pumped after the squats/hacks, and i was totally pooped out!


Title: Re: The Phoenix Diaries
Post by: Jaymero on April 01, 2015, 07:45:20 AM
How did you find the experimented SLDL's mate?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 01, 2015, 12:45:24 PM
How did you find the experimented SLDL's mate?

Took a few goes to get used to it (and my back was a bit tight from the squats) but i can see the idea behind it.  Certainly hits the lower glutes/ham tie in, but wether it's 'better' than a standard SLDL i'm not too sure TBH.  Certainly hits the glutes more


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on April 01, 2015, 01:19:20 PM
still looks a good workout


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 05, 2015, 09:38:47 PM
Thanks Bud - have to get another meet up going again soon  :). Are you going Bodypower this year?

Went in the mix on Friday, partly as it was hols so did a quicker session also. Basically ditched deadlift.

High pulls 10,9,8+1
Low rows top grip 10,8,8 them 10 single arms (tough!)
Seated cable rows, 12,12,10
Db rows 40k x 10,10
*EZ curls 47.5k x8,x8,x8 (hard)
*Seated angle bench cable curls x10,10,10

*done as alternate sets

Then cable curls again for 20 reps.
Biceps were totally blown after that.


Took the bike out again with my mate Jon. Did a popular local route with the cycling die hardship at work - 34.5 miles! Furthest I've ever ridden.
Core is stiff from the db rows, we do them as a high pull and having the db arc under the bench to increase the range of movement even further. Killers!
Still doing the diy project too....


Title: Re: The Phoenix Diaries
Post by: Toby on April 06, 2015, 09:02:46 AM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?


Title: Re: The Phoenix Diaries
Post by: K_Dogs on April 06, 2015, 01:06:19 PM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?

Shhhh Hines. Every lightweight in the World is hoping that Matt will turn up at his next comp looking like a Tour De France rider  ;D
Saying that, he'll more likely grow Olympic sprinter quads instead  8)


Title: Re: The Phoenix Diaries
Post by: Damon Eaton on April 06, 2015, 02:05:47 PM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?

Shhhh Hines. Every lightweight in the World is hoping that Matt will turn up at his next comp looking like a Tour De France rider  ;D
Saying that, he'll more likely grow Olympic sprinter quads instead  8)

Lol agreed.
Hey Matt dont you think you could benefit from running a marathon every morning fasted? I think it would really help. ;p


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 06, 2015, 08:24:01 PM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?

You arn't the first person to say that to me mate.
It's only really once per week really, the reason being as someone who works in a factory and trains in a small sweaty gym the main reason for doing it was to get some much needed Fresh air and sunshine. I also want to improve my fittness as its not the best!

As for cals - definitely! Anything goes when I get back.  ;D
I take a carb drink with me , and always have a high protein shake with food asap. I have been monitoring my weight (will do again tomorrow morning if I remember) - I still think I'm heavier than previous with pretty good condition. I think the new style of training that has built up over the last 18 months or so has helped with fittness too.  But yes, you are right, certainly something that needs to be conscious of.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 06, 2015, 08:25:50 PM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?

Shhhh Hines. Every lightweight in the World is hoping that Matt will turn up at his next comp looking like a Tour De France rider  ;D
Saying that, he'll more likely grow Olympic sprinter quads instead  8)

Haha! Well for a start, this darn cycling jersey is comically tight around my arms!
Should ve good for bringing the legs in condition wise when the shows get close.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 06, 2015, 08:27:09 PM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?

Shhhh Hines. Every lightweight in the World is hoping that Matt will turn up at his next comp looking like a Tour De France rider  ;D
Saying that, he'll more likely grow Olympic sprinter quads instead  8)

Lol agreed.
Hey Matt dont you think you could benefit from running a marathon every morning fasted? I think it would really help. ;p

An excellent idea Damo! (i couldn't run a tenth of a marathon is more of an issue for me!)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 06, 2015, 08:30:00 PM
Decided to have a session off the gym today. I've been outside in the garden working all day finishing my latest diy project (a garden arch made from scratch) and then cut the grass to finish me off!
Didn't sleep that great, and a bit tired from the big cycle yesterday. Knees are a bit stiff too.

I think I've form myself a t shirt suntan too.... :P


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 08, 2015, 12:48:10 PM
We are back at it in the gym tonight, and will stick to the scheduled chest + Tri routine me thinks.  One of the guys at the gym is competing soon at the UKBFF Portsmouth show, in about 3 weeks, so i may pop down the gym this saturday and help him with some posing (Richie the owner sometimes runs posing classes down there, so i said i'll pop along too for an extra pair of eyes) and i'm planning on going to watch / support him.  Never been to a UKBFF show before - but i've read some of the recent politics on them!

I worked out my protein intake (fairly accurately - could be better) and came out with a daily figure of ~170g.  This would be more like ~200g on a training day with the added PWO


Title: Re: The Phoenix Diaries
Post by: Toby on April 08, 2015, 12:52:03 PM
Before we go UKBFF, have you checked out the ticket prices? I am sure I heard they cost a mint.

We going in vests, lycra shorts and sunglasses?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 08, 2015, 12:58:09 PM
Before we go UKBFF, have you checked out the ticket prices? I am sure I heard they cost a mint.


I'm sure the poster says £20.  I think it's the entry fee for competitors you are thinking of.


We going in vests, lycra shorts and sunglasses?


Damn straight, brother!  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 09, 2015, 09:56:25 AM

Flat bench 102.5k x8, 105 x5, 107.5x4 (just) - neck press 60k x10
Incline db press 35k x6,5,35 x 6
Incline ISO machine60k x8,8,6,50k x 12
cable crossovers #4x15,x15,x15
Fixed EZ bar Skull crushers SS CGBP 40k x 8/8,  35k x 10/10,  x 8/10
Tri cable push downs #12 x 12, x 12

Bench press strength has returned, still battling with the set up, getting there and i now know what i need to tweak, but the first two sets eacxh rep was a battle  >:(
Also altered form on the cable x overs and increased reps to 15's - damn they burn!


Title: Re: The Phoenix Diaries
Post by: Nic on April 09, 2015, 09:58:45 AM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?

Shhhh Hines. Every lightweight in the World is hoping that Matt will turn up at his next comp looking like a Tour De France rider  ;D
Saying that, he'll more likely grow Olympic sprinter quads instead  8)

Haha my thoughts exactly... like Sir Christopher of Hoy!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 09, 2015, 12:35:20 PM
As someone who does little cardio and has little need for it, do you not have any thoughts or concerns that all this extensive biking may come at the cost of some hard earned tissue? A big change in your activity level to previous years, I may have missed it but are you upping the cals to compensate on these days?

Shhhh Hines. Every lightweight in the World is hoping that Matt will turn up at his next comp looking like a Tour De France rider  ;D
Saying that, he'll more likely grow Olympic sprinter quads instead  8)

Haha my thoughts exactly... like Sir Christopher of Hoy!

Haha - hopfully that and not the former!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2015, 01:26:55 PM
Finally got round to weighing myself this morning - post wee / pre-brekfast as usual - 68k / 10st 10lb.


Title: Re: The Phoenix Diaries
Post by: Toby on April 10, 2015, 01:36:44 PM
Keep it up chubbs and I will meet you down there in August


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2015, 01:38:36 PM
Keep it up chubbs and I will meet you down there in August

Cycling Gainz 'Brah


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2015, 01:40:47 PM
Keep it up chubbs and I will meet you down there in August

August?


Title: Re: The Phoenix Diaries
Post by: Toby on April 10, 2015, 02:00:09 PM
My first show when I should be around 69kg  8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2015, 02:08:39 PM
 :)

23rd Aug - NPA Midlands?


Title: Re: The Phoenix Diaries
Post by: Toby on April 10, 2015, 02:22:32 PM
Indeed so buddy. We love that venue and drive. That show then push on for NPA SE, NPA MWC, UKDFBA and potentially NPA Brits


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2015, 02:40:33 PM
I've just been perusing the calander - UKDFBA is 10th Oct - MWC is 18th Oct - NPA Brits 25th Oct.  That means a show 3 weeks on the trot.  With that in mind, rules out the MWC for me as i feel thats too much, with not enough time to recover.  Shame as i was quite up for the MWC this year, with it being at the new (Midlands) venue.


Title: Re: The Phoenix Diaries
Post by: Toby on April 10, 2015, 02:43:50 PM
Potentially I will skip the MWC if I do not still need the qualification for the finals as with Keto I need to refeed huge pre show and not yet sure how one can do it three weeks in a row to be timed and primed for consecutive shows.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2015, 02:46:55 PM
Agreed.  Plus, it's the physical exhaustion to factor in too.  Plus, trying to do little 'peak' (or at least routine) things become impossible too.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 10, 2015, 02:54:14 PM
Had another follow up Chiropractor appointment last night to double check the work that had been done.  The good news is i'm still now perfectly aligned, and minimal tightness from training now since the last time he treated me.  So i've decided to leave it open now and not go back for a while, as at £35 a pop is expensive.  He says ideally any sports person (who takes it seriously anyway) should be 6 week blocks, but justifying that is a bit much really.  He did want me to cary on fairly regularly, like 6-8 weeks.
I'm happy enough for now, and want to still have my sports massage every 3 months regularly as mentioned earlier, so the two together is a bit hard to justify.  As long as the headaches don't come back!  :-X


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on April 10, 2015, 04:15:37 PM
Had another follow up Chiropractor appointment last night to double check the work that had been done.  The good news is i'm still now perfectly aligned, and minimal tightness from training now since the last time he treated me.  So i've decided to leave it open now and not go back for a while, as at £35 a pop is expensive.  He says ideally any sports person (who takes it seriously anyway) should be 6 week blocks, but justifying that is a bit much really.  He did want me to cary on fairly regularly, like 6-8 weeks.
I'm happy enough for now, and want to still have my sports massage every 3 months regularly as mentioned earlier, so the two together is a bit hard to justify.  As long as the headaches don't come back!  :-X

Glad your all sorted mate. You know I think sports massages are great but they are not cheap. Especially as this sport is not cheap anyway. I just do it every other month for the massages and then more often if needed. 


Title: Re: The Phoenix Diaries
Post by: SuperSi on April 10, 2015, 10:07:48 PM
Oh to be a pro athlete and get these things on tap. It definitely makes a difference.

Show plans look like they've come together nicely, mate. :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 12, 2015, 07:39:18 AM
Had another follow up Chiropractor appointment last night to double check the work that had been done.  The good news is i'm still now perfectly aligned, and minimal tightness from training now since the last time he treated me.  So i've decided to leave it open now and not go back for a while, as at £35 a pop is expensive.  He says ideally any sports person (who takes it seriously anyway) should be 6 week blocks, but justifying that is a bit much really.  He did want me to cary on fairly regularly, like 6-8 weeks.
I'm happy enough for now, and want to still have my sports massage every 3 months regularly as mentioned earlier, so the two together is a bit hard to justify.  As long as the headaches don't come back!  :-X
.

Glad your all sorted mate. You know I think sports massages are great but they are not cheap. Especially as this sport is not cheap anyway. I just do it every other month for the massages and then more often if needed. 


Agree 100% mate. Nice to have, but 35 quid is a fair bit, pair of shoes for Hayden there.  My massage guy is only 25. Keeping them to regular 2-3 months.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 12, 2015, 07:45:35 AM
Oh to be a pro athlete and get these things on tap. It definitely makes a difference.

Show plans look like they've come together nicely, mate. :)

Yep, time and money no object! I'm sure he's right about the every 6 weeks maximum, but he's also the one getting paid for it!

Shows mean the diet starts 1st August!


Popped down the gym yesterday morning to help with the posing practice. I enjoyed it, and think I had some good input for them. Turns out there are two guys competeing, Anth at ukbff in two weeks and Lee doing a physique comp in Exeter in 9 weeks. He looks good already! Said I wasn't familiar with the rules to that, but I could still see when a pose isn't right and how to correct it.
Seeing them made me feel a bit fat though


Title: Re: The Phoenix Diaries
Post by: Badger on April 12, 2015, 11:12:01 PM
Looking forward to seeing you compete Shredder!

(http://i.imgur.com/9g1DVBC.jpg)

be careful..tHose bikes can be dangerous things ..


Title: Re: The Phoenix Diaries
Post by: p0stscript on April 13, 2015, 09:28:16 AM
 ;D ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 13, 2015, 09:52:05 AM
Looking forward to seeing you compete Shredder!

(http://i.imgur.com/9g1DVBC.jpg)

be careful..tHose bikes can be dangerous things ..

Haha - nice one Davey! I have that problem only up side down!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 13, 2015, 12:50:40 PM
Friday's session.
Neither of us felt totally up for it, and feeling a bit wiped out, so made a few tweaks to liven it up and compromise.

Deadlift 150k x8,8,8 100 x 20

High pulls 80k x 10,9,8
High rows 80k x 10,10,10
Low row top grip 80k x 10,10,8 then singles x 8 per arm
Lat pull downs stack + 20k x 10,10, 10 with varying grip width
Seated angle cable bicep curls #12 x 10,10,10
Reverse curls with fixed EZ bar 15k x 10, 20k x10,10,10

Deads felt heavy, so did the high pulls.  The rowing went fine, till the last set with the singles.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 14, 2015, 12:49:14 PM
Monday 13/4/15

Missed last mondays session, so legs were in for a shock after not being hit for a while.

*Machine hack squats 112.5 x 15,15,15 - new weight and felt ok.  Last set was a bit tough from 10 reps onwards
*Leg extensions #15 x 10,10,9  DS #6 x 10 the 3rd heavy set absolutely fried my legs

DB seated shoulder press 32.5k x 8,6,5  felt solid and happy with that

Squats 5x5.   140 x1, x5,5,5,5,5  These were really tough.  Messed the weight build ups too.  went from 100 to 140, and should of done a mid weight. The first set i did one rep and had to rack and have a serious word with myself.  Good job Robbie and another guy were there to shout at me through the sets. First time doing all 5 sets with the 140 though. Back was fried after it though, and still a bit tight from Fridays deads.
 Rob pinned himself at the bottom, and we wern't using the safeties, so that was interesting getting him up! He used the bars after that (set 3 i think).  I used them for one set, but they just put me off so i took them off again for me.

Should have been single DB press but was late getting to gym with traffic, and squatting took longer due to ^^

Rear flyes 10k x 10, 12.5k x12 rp, x 12 rp, x 12 rp
SS with
Rear delt cable x overs.

Felt totally fried after that lot.


Had a shocking nights sleep last night, Hayden dreaming / nightmares so he came into our room about 5 times, so waking us up.  Legs are still already!  :-X



Title: Re: The Phoenix Diaries
Post by: K_Dogs on April 14, 2015, 12:55:35 PM
We've all done that before with the warmups. Going up in "plates" is quicker to load the bar, but 40kg increments can be a shock to the system.
The sleepless night are killing me right now, it's been about 10 days straight of little sleep Zzz


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on April 14, 2015, 01:23:22 PM
Very impressed with the 140kg x 5x5


Title: Re: The Phoenix Diaries
Post by: ben-howard on April 14, 2015, 01:32:46 PM
yeah agreed, more than double bodyweight 5X5 squats is big!


Title: Re: The Phoenix Diaries
Post by: Toby on April 14, 2015, 02:03:54 PM
On most exercises, once the muscle is warm I am happy to move through the exercises with the first set on each new exercise being my heavy one with no acclimatization but not on legs. If I do leg extension and leg press first as pre-exhaust, I still do a couple sets at 100 and 120 on squats before going heavy so can feel the pain and shock of what you did.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 14, 2015, 06:22:59 PM
We've all done that before with the warmups. Going up in "plates" is quicker to load the bar, but 40kg increments can be a shock to the system.
The sleepless night are killing me right now, it's been about 10 days straight of little sleep Zzz

Too conscious of the clock like you say, seems too much.

Owch, lack of sleep makes you feel the world is against you


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 14, 2015, 06:23:49 PM
Very impressed with the 140kg x 5x5

Thanks bud. I had it in my mind to do it. Just didn't expect it to hurt as much!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 14, 2015, 06:26:57 PM
yeah agreed, more than double bodyweight 5X5 squats is big!

Thanks, mate. 5 sets seems like a long road sometimes doesn't it.
On most exercises, once the muscle is warm I am happy to move through the exercises with the first set on each new exercise being my heavy one with no acclimatization but not on legs. If I do leg extension and leg press first as pre-exhaust, I still do a couple sets at 100 and 120 on squats before going heavy so can feel the pain and shock of what you did.

Yep, definitely mate. I think my legs had got lazy from missing the squats last week so it made it even worse. You know that feeling when the Wright on your shoulders feels like the planet!



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 16, 2015, 12:48:41 PM
Legs are still sore from mondays efforts!

Wednesday - chest + tri

Flat bench 105x8, 107.5 x 5, 110 x 3, 115 x 1
Neck press 60k x 12

Incline DB press 37.5k x7, x 6 , 35 x 6

Incline ISO machine press 60k x 8,7+2rp, 50k x8

Skulls SS CGBP with fixed EZ bar 40k x 10/10, 35k x 8/10, 35k x 8/8

Cable X overs #4 x 15, x15, x15

Bench is FINALLY coming back, a few more tweaks needed (like the bars at this gym have narrower knurl markers, so slightly wider grip is needed) but getting there, confidence mainly.  The 115k popped up no problems, so used it as a marker moving forward.

Will try and take a better picture tomorrow of current status.

Food wise, my latest creation is Choc Peanut beef isolate in cottage cheese, with about 15g of oats left to be at room temp - mmmmmmm!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on April 16, 2015, 01:10:24 PM
115kg bench is still pretty strong mate.

Cottage cheese thing sounds pretty rank ;)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on April 16, 2015, 01:34:35 PM
Some serious benching there!
Do you ever suffer with sore shoulders?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 17, 2015, 02:50:15 PM
115kg bench is still pretty strong mate.

Cottage cheese thing sounds pretty rank ;)

Cheers bud.  Just glad to get my confidence back with it really.  Er, well, it tastes better than it sounds ok!

Some serious benching there!
Do you ever suffer with sore shoulders?

Thanks bud.  My best was about 107.5x8, 112.5 x 6, 115 x 5 - nearly 120 x 4.  Will see how close i can get to those numbers!
Well, stil have the slight issue with my right shoulder.  I think it may be RC - not sure.  Not really painful, just annoying.  I've been doing some movements for it twice a week at the gym on shoulders and chest days with bands, and some external rotations like Si does too.  I think my flexability has declined over the last 1-2 years on them though.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 20, 2015, 12:58:06 PM
Friday 17/4/15

Stopped creatine and DAA for a break

High pulls 85k x 10,9,8
High rows 80k x 10,10,10 - then singles x 10
Low rows with top grip. 80k x 10,10,10 then singles x 8 arm.
Lat pull downs stack +20k x 10,10,10
Heavy EZ curls 50k x8,8,8
Seated angled bench cable curls #10 x 10,10,8 - then done from knee to forhead x 10,10,8

Wasn't feeling too great, so skipped deads and did more singles on the machines and more on the bi's.

This weekend i've been feeling pooped out in general, and displaying the classic signs of overtraining  / stressy.  Tried taking the push bike out Sat but my legs wern't with it, so terminated that.  Went out on the MTB with Claire and Hayden (on the back of mine) and that was a bit of a struggle too (well, he is a big lump hanging off the back!). Did some DIY that didn't really help, and also took my motorbike out for a drash as i havent ridden it in ages (too busy) so that is quite tiring too.

My dilemma is i've a weeks holiday starting 11th May.  I know my body needs a rest, but i was still trying to hang it out till then, as to not miss two blocks.
Sore throat today, and most of my section was off ill last week at work isnt a good sign either! Hmm  :-[ :-\


Title: Re: The Phoenix Diaries
Post by: K_Dogs on April 20, 2015, 04:03:55 PM
It's always a tough decision, but the most important thing is that you don't end up injured. Maybe scale back to the minimal amount possible or avoid the compounds.
Realistically easing back for an extra week isn't going to break you, but will possibly allow you to come back stronger after the 11th May. Where are you going anyway?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 23, 2015, 12:49:41 PM
Decided to train in the end, and the first half of the session i was feeling good and strong.  That deteriorated as the session went on!

Machine hack squats 110 x 15,15,15 (last week 112.5kg) Lowered weight a touch, and lowered 'top position' a couple inces to increase tension on quads.  Also slowed the decent.
Leg extensions #15 x 10,10,9  DS - DS - DS to hit about 20 reps
DB seated shoulder press 32.5k x 8,7,6
Tried squats but wasn't feeling them and my symptoms got worse so panned them off and replaced with -
BB hack squats 120 x 10,10,8   - felt tough after machine hacks - and don't wear shorts as the bar sticks to sweaty legs!

single DB press 22.5kg x 8,8,8 - up next time
Rear flyes 10k x 10, 12.5k x12 rp, x 12 rp, x 12 rp
SS with
Rear delt cable x overs for 3 sets.  The first 2 sets were literally back to back and were brutal!

Turned out to be quite tough.  The final coup de gras was trying to put Hayden to bed took me an hour so didn't get down stairs till 8.30pm.  That was the final straw and left me wiped out.  I ende up taking a couple of days off work, with being run down / flu type thing.

MIssed chest session last night.  Debating wether to do some tonight, or simply return tomorrow for the usual back/bicep / ham session.



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 23, 2015, 12:52:35 PM
It's always a tough decision, but the most important thing is that you don't end up injured. Maybe scale back to the minimal amount possible or avoid the compounds.
Realistically easing back for an extra week isn't going to break you, but will possibly allow you to come back stronger after the 11th May. Where are you going anyway?

Absolutely bud.  It's so easy to lose track of your breaks and plod on.  That's usually when you do prang yourself.  Ironically, being laid up at home for 2 days is probably what i needed.
Off doing another Sun holiday caravan trip to Weymouth.  We are keeping the breaks local - ish till probably next year when Hayden is a bit older, as we feel the long travelling isn't really fair on him.  You off any where soon?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 23, 2015, 09:20:31 PM
Popped down the gym with Robbie for a quick chest session. Got there late but did what I had in mind.
Back in again tomorrow for the usual Friday routine.

Flat bench 105 x 8, 110 x 4, 115 x 2 (sure I would have got 3 but couldn't get in a comfortable position on the bench - grr) 115 x 1 to make up for last set. 120 x 1

ISO incline machine 80k x 10, x 9, x8 , 70 x 8.

Neck press 60k x 10, x 10. Tough after the incline

Slight decline flyes 12.5k x 15, x 15

Both took some pictures. Not the best again bit Robbie is improving. Delts and legs are really growing.



Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 23, 2015, 09:46:29 PM
Pic

[attachment expired]


Title: Re: The Phoenix Diaries
Post by: Badger on April 23, 2015, 10:04:00 PM
Cracking conditioning shredder and looking dense..strong lifts too!

You aesthetic devil!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on April 24, 2015, 01:10:44 PM
looking in great nick mate


Title: Re: The Phoenix Diaries
Post by: Turpin on April 24, 2015, 03:23:43 PM

 Quality muscle & shape. ;)

  T.

 


Title: Re: The Phoenix Diaries
Post by: Toby on April 24, 2015, 07:06:06 PM
Damn man, that is great shape. No waist and just a fuller larger version of what you normally are.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 24, 2015, 07:49:57 PM
Thanks guys  :)
They didn't come out that well, and never like the mirror shows. I took more but they won't upload - keeps saying too large (the picture not me haha!)


Title: Re: The Phoenix Diaries
Post by: felix on April 24, 2015, 11:41:46 PM
Looking excellent in the photo Matt.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 27, 2015, 09:55:29 AM
Looking excellent in the photo Matt.

Cheers Felix  :)
Are you BB'ing again this year or still focusing on Power lifting?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 27, 2015, 12:51:12 PM
Still wasn't 100% on friday but trained.  Oddly, it went a bit like the session before.  Strong on the opening exercises (?)

Deadlift 152.5 x 8, 155 x 8, 160 x 8, 102.5 x 20 - all reps felt quite easy.  The 20 reppers are still tough though.  That's a long road!

High rows 80k x 10,8,8 then singles x 8

Low rows 75k x 10,10, 70 x 10 then singles x 10

High pulls 80k x 10,9,8 - couldn't connect with these at all.  Usually do these after deads (^all this was done in reverse order - we thought a good idea at the time  -it wasn't).

Ham curls #14 x 12, x12, x10 then #8 x 20

Calf raise 21's x 2 sets

Cable biceps with curved  V bar x 10,10,10

Concentration curls 10k x 12,12

Standing hammer curls 30k x 8

Busy doing lots of jobs around the house at the weekend, and loking after monkey.
Took the bike out with Jon and did 19 miles.  I think about from mile 6 to about mile 8 was ALL uphill and so fried my legs! Lower back / hips were tight from the deads and  DIY so wasn't very comfy.  Jons knee is giving him some gip from rugby and DIY so he kept having to slow down, and meaning i had to too, as i nearly went into the back of him a couple of times! and also lost all my momentum / rythum.

Legs tonight shall be fun!


Title: Re: The Phoenix Diaries
Post by: p0stscript on April 27, 2015, 01:51:56 PM
looking great in photo Matt, and lighting not doing justice


Title: Re: The Phoenix Diaries
Post by: K_Dogs on April 27, 2015, 02:24:11 PM
Looking supreme mate. Need another hole in that belt as your waist is so narrow!


Title: Re: The Phoenix Diaries
Post by: Nic on April 27, 2015, 04:49:09 PM
Waist-envy.


Title: Re: The Phoenix Diaries
Post by: felix on April 28, 2015, 01:27:27 AM
Looking excellent in the photo Matt.

Cheers Felix  :)
Are you BB'ing again this year or still focusing on Power lifting?

My main focuss at the minute is the World single lifts in June so I am not sure about bodybuilding this year allow I might diet down after this.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 28, 2015, 12:44:17 PM
looking great in photo Matt, and lighting not doing justice

Thanks mate. I know - I need a proper tan!  :D

Looking supreme mate. Need another hole in that belt as your waist is so narrow!

Haha , thanks bud. I know! I already punched another one in it as it was the smallest on the shelf!

Waist-envy.

 :) #nightmarefindingshortsthatfit

Looking excellent in the photo Matt.

Cheers Felix  :)
Are you BB'ing again this year or still focusing on Power lifting?

My main focuss at the minute is the World single lifts in June so I am not sure about bodybuilding this year allow I might diet down after this.

Good plan mate - Important to fully commit to one thing at a time to give it 100%  :)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on April 28, 2015, 12:52:37 PM
STILL a bit snotty, but better than i was.
Last night was brutal, we both looked and felt pale and queasy when we left. Spent!

Bit of a change -

Machine hack squats - 115k x 15, x15, x15 (new weight)

Leg press Tripple drop sets 200k x 10, -40k x 10, -40k x 10 - then did it again - totally f#@*~d after that

Seated DB shoulder press 32.5k x 8, x 8, 35k x 6 happy with that.  start with the 35's next week

rear flyes 12.5kx12 SS standing cable X overs behind head #2 x 15 for 2 rounds.

That was it.  Leg pressing took a while, and dropped the DB single press due to time.

Someone said my legs look 'massive' when i got off the leg press.  I highly doubt they are, but have certainly grown in the off period, and probably contribute to the majority of my weight gain I think.  Time will tell.


Title: Re:
Post by: SCOTTGALTON on April 28, 2015, 01:18:02 PM
Looks like a cracking session mate. Strength wise we seem to be pretty similar. Shame your not closer


Title: Re: The Phoenix Diaries
Post by: tony_b on April 28, 2015, 03:21:11 PM
Looking very neat, full, and shapely in that shot Matt, kudos!


Title: Re:
Post by: Maveric Matt on April 29, 2015, 09:54:32 AM
Looks like a cracking session mate. Strength wise we seem to be pretty similar. Shame your not closer

Cheers mate.  May not look a lot but it was bloody tough!
I know mate - shame we never had that meet up with me, Toby Nic and you.  All alaways so busy!  :-\

Looking very neat, full, and shapely in that shot Matt, kudos!

Thanks bud.  Like you say - Bodypower is only round the corner  :P


Title: Re: The Phoenix Diaries
Post by: tony_b on April 29, 2015, 10:13:09 AM
Hmm, yeah, i'd probably better do some lifting, lmao!!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on April 29, 2015, 03:47:48 PM
Someone said my legs look 'massive' when i got off the leg press

Google's "Road Bike" immediately  ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 05, 2015, 12:53:00 PM
Someone said my legs look 'massive' when i got off the leg press

Google's "Road Bike" immediately  ;)

Haha - like i said - i strongly doubt it!

Bit of an update -

Friday we went in the mix a bit.  Robie is off on hols this week (till friday) and was pushed for time, so did this -

High pulls 80k x 10 (easy) 90k x 8 (hard!) 80k x 8

Low rows 80k x 10,10,10

Cable rows x 12,12,10

Lat pull downs x 12,12,12

Standing cable curls x 10,10,10

Fixed EZ bar drag curls x 10,10,10

Reverse curls x 10,10,10

Calf raise x 21's x 2 sets


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 05, 2015, 12:59:21 PM
I was going to train last night, but i was going a DIY job on the kitchen floor that turned into one from hell that took me 2 days! So so much for the holiday!

We did go to the East devon railway at Buckfastleigh for a 'day with Thomas' - set up to look like Thomas the tank engine , with Claires folks.  Had a nice day, and Hayden liked it, just shame about the weather  :(


Title: Re: The Phoenix Diaries
Post by: SuperSi on May 05, 2015, 03:58:12 PM
Looking on-point, mate. At this rate, you'll need to diet all of about 10mins to be comp ready!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on May 06, 2015, 08:55:09 AM
whats up with the kitchen mate?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 06, 2015, 09:57:27 AM
Looking on-point, mate. At this rate, you'll need to diet all of about 10mins to be comp ready!

Haha - thanks, bud.  1st of August is the date!  :o

whats up with the kitchen mate?

Where the kitchen floor meets (slate) the dining room floor (engineered oak) we had to put an edging strip, that meant one of the bar stools on the island sat on it and made it rock! Just a bit of a design oversight when we planned it.  So basically i had to chop some of it out, cut back a bit of slate and extend the wood.  To say it made a mess is an understatement!
My knees are still aching from kneeling on the hard floor for two days!
Still, done now and looks a l,ot better.  Just one of those silly snagging things you see when everything else is finished.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 07, 2015, 12:50:42 PM
Not a too bad session last night.  Neither of us are sleeping that great at the moment as Hayden's sleep isn't brilliant and keeps coming in to us.  Even when he doesn't, you still kind of expect it so kind of disturbs your sleep regardless.

Robbie is still on his hols, so had to ask for spots on the bench.  With 'old guard Ron' being a pain in the ass and turned into the worst spotter ever when he did any.  Some other guys gave me a couple of spots that were spot on - the he more or less insisted he do them and put me right off - Grr! Then wanted to join me on the incline DB press and kept faffing around taking an eternaty.

Flat bench 105 x 8, 110 x 4+1, 115 x 2, 122.5 x 1.  The 122.5 was a bit slow and ugly.  Wasn't really feeling it TBH, but tried to force the issue anyway.  Still, went up.

Incline DB 37.5 x 7, x 6, 35 x 5



Tri push downs x 12,12,10

Incline machine 60k x 9, x8, 50k x 7, 40k x 5,5 DS's

Cable X overs #4 x 15,15,15
 
OH tri press x 10,10,10


Title: Re: The Phoenix Diaries
Post by: Badger on May 07, 2015, 01:42:35 PM
Massive respect on the benching!

DIY I always find there is a reason that I have avoided a job when it comes round to actually doing it lol. It least you got there mate ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 08, 2015, 09:49:32 AM
Massive respect on the benching!

DIY I always find there is a reason that I have avoided a job when it comes round to actually doing it lol. It least you got there mate ;D

Cheers bud  :) Confidence, as with anything helps on the bench, now i know I'm back to where i used to be.

haha - i must admit, on that job, I was about 1/4 of the way in and thought it was beyond me!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 08, 2015, 08:43:21 PM
Did a final leg blaster tonight. Something I don't normally do, single sessions.

Leg press 200k x 12,12,12,12 then sissy type press 260 x 10,10,10

Machine hacks 100k x 10,10,10 - may have done 4 sets, can't remember!
Leg extension x 10,10,10,DS x 20

Ham curls x 12,12,10 DS x 20

Calf raise 21's pin #10 x 2 sets then #14 x 10
Abbs to finish, cable crunches x 20 two sets.
Sweating buckets after that lot and only took an hour.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 11, 2015, 03:39:29 PM
Legs were pretty battered from Friday's leg session.
Finished off the kitchen floor project Saturday. Then took the bike out with Jon. Legs were dead - no power at all. Changed the route to a longer but flatter one and did 29 miles.

Holiday starts now, so week off the weights , and diet will be relaxed too. Deliberately left vitamins at home too so have 5 days off them too for a system reset. Just took a small bag of blend with me to keep protein topped up.
Body needs the rest, few aches and pains in general.

See as many of you at BodyPower on Saturday!
 8)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 18, 2015, 12:56:57 PM
So got back from the holiday friday, a bit earlier than expected, after just over a 2 hour drive around 11.30am, so did all the usual unpacking etc and decided to do a mini training session at 4pm ish on my own as to ease me back into the usual assult the folowing week.
Did some back and bi's

Wide grip chins BW x 12 (easy), + 12.5k x 10, x 10 long arm with stop at bottom, x 9, x 9
Low row 80k x 10,10,10 then 10 singles
High row 80k x 10,10,10
EZ curls 5ok x 8,8,8
concentration curls 12.5k x 10,10,10
standing cable curls x 10,10,10
Biceps are still destroyed from that! I think mainly from the chins, ass i havent done them in an age.

*************BodyPower Special**************

Went to help out on the BP stand on the saturday, so was up early, at 5.45 and left at 6.20 ish.  It's a 3hr drive from myhouse, so set my playlist going at set off.  My POS sat nav wouldn't accept the NEC post code so had to get there using the traditional sign posts, and missed the junction! Grr! only went about 5 miles out of the way before turning and came in from the other direction.
Met up with Si once i was parked up, and he handed me my pass and BP polo shirt for the day!
We were on the Pro Series section, promoting the Informed Whey and Aftermath (new all in one), once i met all the team (about 9 of us in total?) including the founding partners of the company, who were still geting involved with helping out, which was great to see them passionate about it still, Si and I went to our section.
It was a bit daunting at first, but one I got warmed up (and pinched a few of Si's lines!) I enjoyed it. At the end of the day, the people who you are speaking too are likeminded (apart from a few dodgy characters!) And so it was good. I was taken back by the way people just wanted to come over and just say how happy they are with the products and service. Crazy crazy busy though, and seemwd strange seeing it from the other side of the counter , as the people pass you. So busy and hectic at times, I actually felt like I was in an episode of the Apprentice! What with the samples and making a few sales (or 'sawles' as Lord sugar says it).

Saw a few familiar faces too, Henry Elmson and son, Lee Kemp, plus guys from my town that I knew, as well as other people from various shows.

Thanks to the guys at BP, and Si especially for sorting my passes and sticking with me.
Shame I had to get back (got home at 9.45pm) and missed the chance to train and go for a meal with the gang. Hopefully next year I can.  :)


Title: Re: The Phoenix Diaries
Post by: K_Dogs on May 19, 2015, 12:23:44 PM
Sounds like you had a great day! BP come across really well as a company and seem to be taking the market by storm. I literally don't look anywhere else for supps.

Any changes for the next wave of training?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 19, 2015, 12:54:21 PM
Sounds like you had a great day! BP come across really well as a company and seem to be taking the market by storm. I literally don't look anywhere else for supps.

Any changes for the next wave of training?

It was mate! One minute it was lunch time - then - 4pm! went so fast.  Good to hear too  :)

As for the next wave -
We are going to watch the new Mad Max film tomorrow night, and get some food before hand, so we will set it out then beforte the film.  The structure will be thw same, Quads + Calfs + shoulders,  Chest + Tri, Back + Bicep + Hams.  But had some good ideas for each part.  Last night was an example -

We did -

Leg Press 4 x 12 deep reps, no lock out, with 200k.  Then 3 x 10 'sissy' style (but still deeper than most peoples!) reps with 250k.  So 7 working sets - 78 reps in total!

Leg extension 10,10,10 - then 20 reps 'anyhows' start with same weight and keep going/dropping weight to hit 20)

DB shoulder press 32.5k x 8, x 7, 35 x 4

Lateral raise 12.5k x 12, x12, 10k x 12

20k plate raise x 12,12,12

Rear laterals 12.5k x 12,12,12

Calf raise 21's x 2 sets.

Robbie was nearly sick after the killer leg press, and needed a little moment beforer shoulders.

I think we will keep the 7 set leg press going, and i think we need to get back to military press for shoulders too.  Probably 4 sets of 10 for that.  :-X


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 19, 2015, 12:59:48 PM
Bodyweight - 68k on the nose!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on May 19, 2015, 01:28:23 PM
sounds like you had a good time mate. Those expos can be a bit draining but it's great to represent a company that are behind you as an athlete


Title: Re: The Phoenix Diaries
Post by: Toby on May 19, 2015, 01:31:33 PM
Glad the bodypower went well and you got to dish out lots of advices  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 20, 2015, 12:42:05 PM
sounds like you had a good time mate. Those expos can be a bit draining but it's great to represent a company that are behind you as an athlete

Couldn't agree more, bud  :)
How the rest of the team did 3 days on the bounce must have took some doing!

Glad the bodypower went well and you got to dish out lots of advices  ;D

Haha! Only to potential lightweights! I did have a wry smile when someone was talking to Si and thinking he had him banged to rights, before Si's retort left him basically crashed and burning!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 20, 2015, 12:44:50 PM
Aching all over from Monday's (and possibly still Friday's) session.
Want to do a quicker one tonight to give us some time to get home, showered etc.  I'll probably keep benching for a while longer as it still seems to be going ok.
Might push the pace a bit tonight - then indulge in a large mixed grill for tea!  :P


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 23, 2015, 08:23:51 AM
Mad Max gets 3.5 popcorns - good action, slim dialogue, and a couple dodgy scenes. Wish his car was in it a bit longer. It's a bit of a mash up of all 3 of the original versions.


Wednesday.
Flat bench. 105 x 7+1, 110 x 2, x 2, x2 (the missed week has totally put me out of the groove again  :'()

Incline db
Incline machine
Tri cable push downs
OH cable press

Left it there. As we had to leave for cinema, and it was going crap anyway!


Friday - new routine starts.

Deadlift (8,8,4,20) 150 x 8, x8,160x 4, 180 x 1, 105 x 20

Wide grip chins BW x 12, + 12.5k x 8, x7 , BW x 8

High rows 80k x 10,10,10 then single arms x 10

Seated angle dead stop cable curls #11x10,x10,x10

Concentration curls 12.5k x 10,10,10

Ham curls #13 x 12,12,12, #8 x 20

Wrist curls 20k x 20, x 18

Took it conservative on the dreads as first week back,  and the 180 was just a little tester and went up ok. The 20 reports went well.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 26, 2015, 12:53:03 PM
Couldn't train last night as claire had to work.  So planing on doing a 75% session tonight with the view to training again tomorrow.  We both only slept about 1/4 of the night as Hayden is coming down with something and kept waking up  :-\

Took the push bike out Saturday, and did 24 miles (most of the first half was some kind of slight incline) before turning round and coming home again.  Legs and back were tight from the weeks training, and i think this will always be the limiting factor with how i ride, and how far.  BB will always come first, but still got a bit of a sweat on and had some fresh air!

My right elbow has a niggle to it now too to compliment my right shoulder  :-\ >:( - not sure where it's from - or even what it is? Tennis / Golfers elbow? Not sure what i can do to help it either.  Any suggestions?


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on May 26, 2015, 01:23:18 PM
i often find that if my shoulder gets tight it impacts on my elbow. Could be a massive knot in the shoulder?


Title: Re: The Phoenix Diaries
Post by: fhwill on May 26, 2015, 01:42:02 PM
Think it's inevitable if you've got an ache in one place then the body will over-compensate, giving pain in others. Hope you find a solution/heal soon  :)


Title: Re: The Phoenix Diaries
Post by: Toby on May 26, 2015, 03:20:32 PM
Elbow ache? hmmmmm Clare been working nights?  ;)


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 27, 2015, 12:35:00 PM
i often find that if my shoulder gets tight it impacts on my elbow. Could be a massive knot in the shoulder?

Probably is time for another sports massage TBH bud!

Think it's inevitable if you've got an ache in one place then the body will over-compensate, giving pain in others. Hope you find a solution/heal soon  :)

Yeah, i guess so.  It isn't mega painful either - just annoying! Could be worse though in reality.


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 27, 2015, 12:39:29 PM
Elbow ache? hmmmmm Clare been working nights?  ;)

And shoulder!  :D, not working nights, so still have to be extra stealthy.

Did what we had to last night, not too bad actually.  Stiff today too!

Leg press 205k x 12,12,12,12 - then 260k x 10,10,10

Military press 47.5k (i think) x 10,10,10,6+2+2 - shoulders were fried after the 3rd set of 10

then mesed about with split squats on the smith machine.  Lots of playing then 50k x 10,10,10
into feet far in front and wide - squats Uber low x 10,10,10

Back in tonight for chest and tri


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on May 28, 2015, 08:57:06 AM
smith squats? quite nice near the end of a session


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on May 28, 2015, 12:35:25 PM
smith squats? quite nice near the end of a session

Yes mate.  Feet as far forward as you can go and really lean back into them.
My legs are still killing me today!

Last night's training was a bit cack.  Elbow and shoulder annoying me.  Weaker too, probably due to no rest day.

Bench 105 x 6 +2, 110 x 2+2, x2, 115 x 1
Neck press 70k x 10,10
Incline flyes 15k x 10,17.5kx10, 15k x 10 - these actually felt nice - perfect angle
Decline ISO machine press 80k x 10,x8, 70 x 10

Then some Tri work, none of it felt particularly great.
Bench pissed us both off - lost our set up comfort wise again - V annoying!!


Title: Re: The Phoenix Diaries
Post by: K_Dogs on May 29, 2015, 08:59:54 AM
It's strange and annoying how an exercise can just switch on and off.

I know that Olympians cycle their routines and output, but as bodybuilders we're forever seeking improvements in weights and reps which make burning out inevitable.


Title: Re: The Phoenix Diaries
Post by: Badger on May 29, 2015, 11:35:37 AM
True..some kind of Pyramid is often needed to see improvements in max weight/reps and staying away from failure to a point.

Thinking back to the last 2 and 1/2 months our training has gone

4 weeks working to a 15 rep max
3 weeks working to a 8 rep max
2 weeks working to a 5 rep max
2 weeks working towards triples and training max's
and now a final week of doubles before doing a 1 rep meet max.

first time following a program like this but it does work. Looking forward to a deload for a few weeks now the cycle is at its peak.
 


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 01, 2015, 12:43:52 PM
Keith / Dave - The main problem is that we have to use the power rack for the bech as there is no dedicated one, and the only 'flat' bench with conventional feet is one that can be angled - meaning theres a big clearence gap for it to pivot, meaning you have to position it so your ass doesn't fall into it and make you even lower than the bench already is.  Added to the fact that mentally it has 'moved' or 'movable' you never feel you are in the position you were the week before.  And like you say, confidence is a big part of it, with that niggaling feeling you arn't comfortable. Grr!

I do like that rep sequence / pattern though, and may adopt it for the bench and see how it goes  :)

Friday

Deadlift 155 x 8, x 8, 167.5 x 4, 105 x 20 - all up again next time
Wide chins BW x 12, + 12.5k x 8,x7,x5, BW x 8
High ISO rows 80k x 10,10,10 - single arms x 10
Ham curls x12,12,12,20 - super controlled

Seated angle casble biceps x 10,10,10
Concentration curls 15k x 10,10,10
Wrist curls 20k x 20,20

Decided to warm up a lot slower on the high rows to see if it helped, as last week we went straight in, and the first 2 sets just blew my biceps and took all the tension off my back.  This worked a treat, doing about 3 warm up sets to fully stretch and build up the weight.  I felt stronger in my arms for the other bicep exercises to - ideal!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 01, 2015, 12:47:19 PM
Claire and I went to watch the NPA South West show yesterday, now being held at Exeter, at the Corn Exchange.  Lovely venue, and as Claires' folks live in exeter, they looked after Hayden for the day and night.
Met up with the Galtons, Scott and Jan, plus Toby.  All had a good day catching up - been too long guys!
Also saw Michael Phillips, Anderw and Karen Palmer, Matt Bembridge, Rob Feesey. All were looking well  :)

First show of the year for me, the first of many now we hope


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 02, 2015, 12:50:37 PM
I felt a bit pooped before Fridays session, so had to put a bit more into the dead lifts than i'd liked, but got them done.  I then took the bike out with Jon for a cycle.  We only did about 10 miles, but about 8 of them were up hill! So the right side of my back was a bit still/tight.  Driving on Sunday didn't help either too much, so the area was a little tender still last night.

On my own as Robbie is ill (or is he - hmmm.........)

Leg press 210k x 12,12,12,12 - then sissy style (but deeper than regular sissys) 260 x 10,10,10 - back was sore after that lot
Split squats on smith 50k x 10, 60k x10,10 - then slow deep squats feet forward with same weight x 10,10,10

Military press 50k x 10,10,8+2, 6+4
Lateral raise 12.5k x 10,10,10

Rear raise 12.5 x12,12,12

SS with
Rear cable X overs #2 x 15,15

Calf raise 21's x 2 sets pin # 11, then x 15 reps on pin #15

All that took 65 minutes.  Sweaty and totally spent after it!
Falling asleep at 9.30 last night!


Title: Re: The Phoenix Diaries
Post by: SCOTTGALTON on June 02, 2015, 01:09:43 PM
When you so sissy it that feet high on the pad and close together?


Title: Re: The Phoenix Diaries
Post by: K_Dogs on June 02, 2015, 01:48:04 PM
Nice chunk of work there, probably quicker without the partner in tow?
I wish I could use a training partner only when I need a spot, the rest of the time I prefer to be alone  ;D


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 03, 2015, 09:53:36 AM
When you so sissy it that feet high on the pad and close together?

No mate - feet about the same, but the weight is held a bit higher at the bottom (opposed to bottoming right out like the last ones) with more weight


Nice chunk of work there, probably quicker without the partner in tow?
I wish I could use a training partner only when I need a spot, the rest of the time I prefer to be alone  ;D

Yes, certainly quicker - as long as you stay focused and not get distracted between sets.  Well, a good training partner can motivate you too! To be fair, Rob does give 100% to all his sets, so you feel obliged to do the same


Title: Re: The Phoenix Diaries
Post by: K_Dogs on June 03, 2015, 11:59:22 AM
In regards to your imminent diet. How will you transition into the full contest diet?
Do you slowly tidy things up, count macros or go full on diet-mood?


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 03, 2015, 12:55:34 PM
In regards to your imminent diet. How will you transition into the full contest diet?
Do you slowly tidy things up, count macros or go full on diet-mood?

I like to call it a tapered diet really.
Step 1 - clean out all the crap (week 1)
Step 2 - cut out any breads etc (week 1.5 / 2)
Step 3 - cut out all dairy foods
step 4 - drop carbs, increase fats + protein
step 5 - drop all sugars

Plus increasing / adding cardio.  Thats about it.  I don't count marcos or cals, but as one thing is only changing at a time, i can see visually what i'm eating and getting leaner.  I hope anyway!


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 04, 2015, 12:35:15 PM
Wednesday 3/6/15

Bench 105 x 5, x4, x2,107.5 x 2
Neck press 72.5k x 10,10
Incline flyes 20k x 10,17.5kx10, 17.5k x 10
Decline ISO machine press 80k x 10,x8, x8, 80x 6 - into - 40 x 10
Seated angle OH tri press (!) #11x10,x8,#10 x 10 - new exercise - very good! keep this one in
Lyeing single arm extension 10k x 10,8,7 - triceps dead

Flat bench still seems an issue  :-\ Just cant get in the groove again.  Debating wether to ditch them, but Robbie wants to keep going, so may switch the weight and rep ranges like Dave said earlier.
Everything else felt good, and Rich the owner gave us the new exercise to try, and works really well, like the opposite to a standing push down.



Title: Re: The Phoenix Diaries
Post by: K_Dogs on June 04, 2015, 01:18:06 PM

I like to call it a tapered diet really.
Step 1 - clean out all the crap (week 1)
Step 2 - cut out any breads etc (week 1.5 / 2)
Step 3 - cut out all dairy foods
step 4 - drop carbs, increase fats + protein
step 5 - drop all sugars


I'll be watching with interest. Simple yet effective!


Title: Re: The Phoenix Diaries
Post by: Badger on June 04, 2015, 04:27:32 PM
Simple no fluff training and dieting.

Shredder knows that I rate him but whenever anyone mentions condition to me I only have two jarring images that exemplify real top drawer rock hard natural condition. The first is Joe Lyon turning around at the NPA Finals in 2011 to reveal the fact that he had not a drop of fat on his whole physique.

The second one is Matt at the NPA Midlands 2012, he came and sat by my good lady and had a chat before the games began and Dean mentioned that he would probably win it with his condition..then when we went back stage to say hello the Shredder was full and striated and splintered from head to toe.

Two outstanding competitors that know about good hard graft and dieting. 


Title: Re: The Phoenix Diaries
Post by: K_Dogs on June 05, 2015, 09:19:52 AM
Simple no fluff training and dieting.

Shredder knows that I rate him but whenever anyone mentions condition to me I only have two jarring images that exemplify real top drawer rock hard natural condition. The first is Joe Lyon turning around at the NPA Finals in 2011 to reveal the fact that he had not a drop of fat on his whole physique.

The second one is Matt at the NPA Midlands 2012, he came and sat by my good lady and had a chat before the games began and Dean mentioned that he would probably win it with his condition..then when we went back stage to say hello the Shredder was full and striated and splintered from head to toe.

Two outstanding competitors that know about good hard graft and dieting. 
Matt, if you're willing to share the finer details during this journey I'm sure that many naturals will benefit and continue to use your achievements as great inspiration.


Title: Re: The Phoenix Diaries
Post by: Toby on June 05, 2015, 07:51:59 PM
Simple no fluff training and dieting.

Shredder knows that I rate him but whenever anyone mentions condition to me I only have two jarring images that exemplify real top drawer rock hard natural condition. The first is Joe Lyon turning around at the NPA Finals in 2011 to reveal the fact that he had not a drop of fat on his whole physique.

The second one is Matt at the NPA Midlands 2012, he came and sat by my good lady and had a chat before the games began and Dean mentioned that he would probably win it with his condition..then when we went back stage to say hello the Shredder was full and striated and splintered from head to toe.

Two outstanding competitors that know about good hard graft and dieting. 

I remember both Dave. Joe had glutes like I had never seen before. Amazing. Really rock hard and skin like paper. Obviously I was at the shows with Matt and know his physique better than I know my own. So thickly muscled and conditioned to the extreme. Plus balance and poise.

Oh and Shredder we need a new journal name based around P&G


Title: Re: The Phoenix Diaries
Post by: Maveric Matt on June 08, 2015, 09:49:35 AM
Thank you Dave, Keith, Toby - verey nice of you to say, gents  :) I hope this time around I don't let anyone down.

And Toby, you are right about the title.  How abouts this ^^^


Title: Re: Pain & Precision
Post by: K_Dogs on June 08, 2015, 10:10:46 AM
P&P - Like it  ;D


Title: Re: Pain & Precision
Post by: Toby on June 08, 2015, 12:41:49 PM
Very good. We will take this title and run with it, all the way to another British title and throw in another Worlds too. Strap in for the ride


Title: Re: Pain & Precision
Post by: Maveric Matt on June 08, 2015, 12:47:40 PM
P&P - Like it  ;D

It took me long enough!  ;D

Hit all the numbers on Fridays session, Deads slowly increasing to now 160k x 8,x8, 170 x4, 105 x 20
Lower back is still a bit achey, probably due to constantly being on the go of late, so never really getting chance to rest it. eg. deads last week, cycling sat, leg press monday, deads friday.

Mega busy weekend again, My sister wanted me to come to the builders merchants to price her bathroom up (she's renovating a house too), then straight to the gym to do a bit of maint for the owner, then home to set up a BBQ for my family!  
I drove to Bristol yesterday, as i've bought a new road bike (selling 'old' one), but double washed both cars first (stupidly ASAP as I had to meet the guy  selling ) so my back was aching on the drive up and back.
Put some deep heat on it last night, and will do for a day or two.


Title: Re: Pain & Precision
Post by: Maveric Matt on June 08, 2015, 12:48:37 PM
Very good. We will take this title and run with it, all the way to another British title and throw in another Worlds too. Strap in for the ride

It's a two seater - remember!  ;)


Title: Re: Pain & Precision
Post by: Rossdog on June 09, 2015, 11:48:05 AM
Looking forward to following your prep this year champ. It's great for the young guns to be able to follow a top level body builders progress thru his competitive year! Good luck with it my man!


Title: Re: Pain & Precision
Post by: eddias on June 09, 2015, 12:27:33 PM
Thank you for all the information, its inspirational and pure Golden. Been reading all the logs and learning so much from them, mainly on the diet side. Come to the conclusion getting to 12% is easy and you can cheat along the way, but anything below this you need to step up your game tighten down the diet more and not miss any gym sessions.
Good luck and will continue to read with interest.


Title: Re: Pain & Precision
Post by: Maveric Matt on June 09, 2015, 12:32:16 PM
Looking forward to following your prep this year champ. It's great for the young guns to be able to follow a top level body builders progress thru his competitive year! Good luck with it my man!

Cheers dude  :) - it's going to be a bit of a struggle on occasions, you know what young kids are like!

Thank you for all the information, its inspirational and pure Golden. Been reading all the logs and learning so much from them, mainly on the diet side. Come to the conclusion getting to 12% is easy and you can cheat along the way, but anything below this you need to step up your game tighten down the diet more and not miss any gym sessions.
Good luck and will continue to read with interest.


Thanks, mate.  Keep plugging away and i'm sure you will get there  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on June 09, 2015, 12:42:10 PM
Robbie had to work last night again (excuses excuses! he'll be in a world of pain when he does this session next after missing the last two haha), so flew solo.
Back still a bit achey, so i've booked to have a sports massage on Friday morning, as i have the day off.

Leg press 215k x 12,12,12,12 - sissy style - 275 x 10,10,10 - all up another 5 + 10k.  Back was sore after that lot

Military press 50k x 10,10,8+2, 7+3 - quite happy with that.  Want 4 x 10 with the same weight ideally


Split squats on smith 60k x 10,x10,x10 - then slow deep squats feet forward with same weight x 10,10 - these were suppose to be after leg press, but back was too pumped, so did military first, and that asctually freed the back up a bit.

Lateral raise 12.5k x 10,10,10


Calf raise 21's x 2 sets pin # 11, then x 15 reps on pin #15

Skipped the rear raises as back was too tight.  Tratment is way overdue (as always) shoulders are mega tight too. 
Debating training on Wed, Thurs and take the whole of friday off, as i know it's not a good idea to train after a sports massage.  Also have the rare opportunity of going out for a meal Friday evening, as Hayden is visiting the gran parents.

The things we used to take for granted!  :D



Title: Re: Pain & Precision
Post by: Maveric Matt on June 11, 2015, 12:44:33 PM
Bit of a standard session last night.  Decided to train again tonight, and give myself the whole day off on Friday.  Sports massage too that's much needed.

Bench 105 x 6, x4, x2,x2,110 x 2
Neck press 72.5k x 10,10
Incline flyes 20k x 10,x10, 17.5k x 10
Decline ISO machine press 80k x 10,x8, then 80 DS 60 DS 40 - if it stops, the weight goes down! for 2 sets.  Enjoyed these, and will do moree stuff like this.
Seated angle OH tri press (!) #11x10,x8,#10 x 10 Fried them!
Reverse tri push downs x 10,10,10,10 in increasing weights.

If anyone has 5 minutes (or just extremely bored!  :D) - here's a new article i've written for the Bulk Powders 'Core' blog.

http://www.bulkpowders.co.uk/the-core/economy-of-effort/


Title: Re: Pain & Precision
Post by: K_Dogs on June 11, 2015, 12:58:57 PM
That's what I'm talking about, quality snippets of information from the Shredder! I enjoyed the read  8)


Title: Re: Pain & Precision
Post by: SCOTTGALTON on June 11, 2015, 01:10:53 PM
nice read mate. I have my bulkpowders order sat next to me to take home tonight


Title: Re: Pain & Precision
Post by: ben-howard on June 11, 2015, 02:30:31 PM
good read matt, im going to enjoy watching your prep develop, working very hard indeed!


Title: Re: Pain & Precision
Post by: Maveric Matt on June 12, 2015, 05:03:28 PM
That's what I'm talking about, quality snippets of information from the Shredder! I enjoyed the read  8)

Thanks bud  :) glad it made some sense.

nice read mate. I have my bulkpowders order sat next to me to take home tonight

Cheers mate. What did you go for this time?


good read matt, im going to enjoy watching your prep develop, working very hard indeed!

Thanks Ben  :). I'm sure it will be interesting at times!


Title: Re: Pain & Precision
Post by: Maveric Matt on June 15, 2015, 12:57:49 PM
Went in the mix on Thursdays session of back and bi's.  Also decided to give deads a miss (also hams).
Lat pull down 4 sets
Smith machine bent over rows x 5 sets in total
Single DB row (high pull and arc under bench for maximal ROM) 3 x 10
Cable curls an angled bench 4 x 10 reps

Had a sports massage on thr Friday, and was much needed!

Took the new road bike out for it's maiden voyage, and did a very hilly ride ~20 miles.  Pooped out after it !

This week it will be back to the normal days and programme.  Still undecided on bech.  Either swop it out for something else ? (not sure what) or do something like loads of sets of 2-3 reps.  Either way, it's not working at the moment, Robbie is now feeling the same, so something needs to change!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on June 15, 2015, 01:18:59 PM
Hi mate
There was a 20% off code and I had 20 quid in referal points so I got 10kg of whey, tiny bag of blend, cee tabs to try and some good old glutamine.

Bench wise do you have any decline or incline options to mix it up?


Title: Re: Pain & Precision
Post by: K_Dogs on June 16, 2015, 08:32:31 AM
If anyone wants a Bulkpowders discount code, just wait until I've placed a massive order, then the next day there will be a discount code available. Seriously, every time I stock up I miss the deals by hours.  ;D


Title: Re: Pain & Precision
Post by: Maveric Matt on June 16, 2015, 09:52:23 AM
Hi mate
There was a 20% off code and I had 20 quid in referal points so I got 10kg of whey, tiny bag of blend, cee tabs to try and some good old glutamine.

Bench wise do you have any decline or incline options to mix it up?

Nice one mate.  I haven't tried Glutamine on it's own,  only what's in the shakes.  Cee tabs?

We are doing Decline machine press after incline flyes, so it's only the flat bench that needs sorting  :-\ Still a bit undecided on that  ???

If anyone wants a Bulkpowders discount code, just wait until I've placed a massive order, then the next day there will be a discount code available. Seriously, every time I stock up I miss the deals by hours.  ;D

Haha! I thought you city boy traders knew all the angles!.


Title: Re: Pain & Precision
Post by: Maveric Matt on June 16, 2015, 09:56:41 AM
Robbie had a bad day at the office! so missed most of the session.  He turned up near the end and did the leg pressing stuff - otherwise he'd of missed 3 in a row!

Leg press 215k x 12,12,12,12 - then sissy style 270 x 10,10,10 - up sanother 10k.  Changed the seating position, and lower back wasn't so pumped.
Split squats on smith 50k x 10, 60k x10,10 - then slow deep squats feet forward with same weight x 10,10,10

Military press 50k x 10,10,8+2, 6+4
Lateral raise 12.5k x 10,10,10

Sinle leg squats on smith 60k x 10,10,10 then slow back squats feet forward x 10,12

Rear raise 12.5 x12,12,12

SS with
Rear cable X overs #2 x 15,15




Title: Re: Pain & Precision
Post by: Maveric Matt on June 16, 2015, 12:55:08 PM
*Started creatine and DAA again last week* - I want to have a run of DAA, then a break, so I can start again for mid / late August.

Staerted using 'Aftermath' an All-In-One once per day.  Seems fully loaded as a suppliment.  Double choc is Verry nice!

Ran out of oats this morning, so I had two Weetabix, 1.5 scoops of Aftermath and used Almond milk with a bit of water.  Nice actually.


Title: Re: Pain & Precision
Post by: Maveric Matt on June 18, 2015, 12:41:15 PM
Good chest and Tri session last night - best one in a while.  Shaved loads of time off the session too not faffing around on the bench

Smith incline press 90k x 8,7,5,5 - DS 70k x8+2

Neck press 70k x 10,9

Incline DB flyes 20k x 10, 10, 10

ISO decline press 80k x 9,8,8, 80x6 - DS - 60kx5 - DS - 40k x 10 (if the reps stop, the next drop set starts - brutal!)

Tri push downs x12,12,12

Seated OH cable tri press #11 x12, x5 > #10 x4, #10 x 8

Cable cruches x 30, x 30

DOMS are steadily increasing allready.......


Title: Re: Pain & Precision
Post by: SCOTTGALTON on June 18, 2015, 01:30:48 PM
looks good mate.

Cee is creatine ethyl ester. I sued it once, many years ago and liked it so i thought why not.  I didn't like daa power at all. Didn't mix and tasted rank. I gave it to a mate


Title: Re: Pain & Precision
Post by: K_Dogs on June 18, 2015, 01:55:37 PM
I love Weetabix, but they don't like me  :-X

Incline on the smith, interesting as the Smith is often free in our gym so I might give it a whirl at some point. Is that 90kg not counting the bar weight?


Title: Re: Pain & Precision
Post by: Maveric Matt on June 18, 2015, 08:10:12 PM
looks good mate.

Cee is creatine ethyl ester. I sued it once, many years ago and liked it so i thought why not.  I didn't like daa power at all. Didn't mix and tasted rank. I gave it to a mate

Ah right! Never used that, just the basic mono. DAA is a bit funny to taste, I put it in my breakfast smoothie, so the acidic taste masks it a bit.


Title: Re: Pain & Precision
Post by: Maveric Matt on June 18, 2015, 08:12:40 PM
I love Weetabix, but they don't like me  :-X

Incline on the smith, interesting as the Smith is often free in our gym so I might give it a whirl at some point. Is that 90kg not counting the bar weight?

I was skeptical at first, and know not the best things for joints, but worked out well. It was 90 total mate. Slow and deep reps!
Haha - weetabix is processed to he'll, but keep a cheap box in the kitchen for emergencies and Hayden tries them sometimes.


Title: Re: Pain & Precision
Post by: Toby on June 19, 2015, 09:16:52 AM
I prefer shredded wheat as uhm, ya know I wanna be shredded and figure that is why they are called that right?

I always used to go with the smith for inclines at my old gym and actually miss it. Took a while to adjust to free bar inclines as I had not ever really done them which sounds odd but not when you consider living where I do, 95% of my training has been done where there is a smith and always has been and never an incline bench.

I used to do about 90kg myself but find I am only just building up to that on the free bar, happier and better form at 85kg


Title: Re: Pain & Precision
Post by: Maveric Matt on June 19, 2015, 09:55:52 AM
Absolutely mate! Same with coco pops!  :D

Never really used a smith much over the years, partly due to being old skool and partly joints thing, but very strictly done can put lots onto the pecs (and a lot less from the lats) so more focused.
Yep - 90k is more than adequate!


Title: Re: Pain & Precision
Post by: Maveric Matt on June 22, 2015, 12:45:30 PM
Friday - Back, Bicep, Hams

Deadlift - wasn't looking forward to these.  Had a headache from work which didn't help, but got them done.
160 x8, x8, 175 x 4 (pretty tough), 105 x 20 (quite hard but solid)

Wide grip Chins BW x 12, +12.5k x8,x7,x5, BW x 8

High row 90k x 10, x 10, 80 x 10 into single arms x 10

Ham curls #14 x 12,12,12, #9 x20

Seated angle cable curls #13 x 10,10,10

Concentration curls 15k x10,10,10


Reverse curls can't remember weight - 25k I think on a fixed EZ bar (instead of wrist curls ) x 12,12,12


Title: Re: Pain & Precision
Post by: Maveric Matt on June 22, 2015, 12:53:52 PM
Yesterday for Fathers day, Claire, Hayden and me went to a local resivoir / forrest called Wistlandpound, and had a picnic as we walked around the lake.  Probably about a 3 mile walk at a guess.
When we got back, i took the road bike out for a short ride, only about 8 miles in total, but there's a local hill/monument called Coddon hill, that's very steep.  According to my Garmin it's mostly 11% gradient! for about 2 miles!! Bit of an achievement makinin git to the top (without stopping). That's the most out of breath i've been in quite a while, with the sun beating down on your head.  Plus, it's passess a couple of farms, and they must have recently been dung spreading or something, so as i was grasping for air, i was choking on that a few times!  :-X :-X

Still, at least i can say i've done it.


Title: Re: Pain & Precision
Post by: K_Dogs on June 22, 2015, 01:23:50 PM
Skillz, sounds brutal. The bad news in that the next time you ride it, you need to do it faster and beat your time  :D


Title: Re: Pain & Precision
Post by: Maveric Matt on June 23, 2015, 09:54:32 AM
Skillz, sounds brutal. The bad news in that the next time you ride it, you need to do it faster and beat your time  :D

It was brutal that's for sure.  Pretty chuffed i did it.  I wasn't sure if i could make it or not so i didn't even time it! haha


Title: Re: Pain & Precision
Post by: Maveric Matt on June 23, 2015, 12:36:25 PM
Mixed up the leg press last night, and i'm thinking of changing that for something else now, as it's been 6 weeks or more.


Leg press - 2 rounds of tripple drop sets!  200k x 10,DS 160 x 10,DS 120 x 10 - no let up and no lock out (unless required) is brutal and quick.

Military press 50k x 10,10,8+2, 6+4

Split squats on smith 60k x 10, 70k x10, x 10 - then slow deep squats feet forward with same weight x 12,12,12

Lateral raise 12.5k x 10,10,10

Giant set
Rear raise 12.5 x12,12,12
Rear cable X overs #2 x 15,15
Calfs 21's
done for two rounds.



Title: Re: Pain & Precision
Post by: Maveric Matt on June 25, 2015, 12:45:45 PM
Enjoyed last nights session.  The only part I'm not 100% happy with is the decline press machine.  Just doesn't seem to 'fit' me very well.  It could be we are going a smudge heavy, or chest is too fatigued from the previous exercises.


Smith incline press 90k x 9,8,7,5,  then x4 DS 70k x 10+5

Neck press 70k x 9,9

Incline DB flyes 20k x 10, 10, 10 up reps or weight next week

ISO decline press 80k x 8,7,7,5 into a double drop set

Seated OH cable tri press #10 x12, 12, 12 done with an open hand - loads more tension on tricep

Tri push downs x12,12,12

Cable cruches x 25, x 25 - Tri's were so fried by then it was hurting just holding onto the bar!



Title: Re: Pain & Precision
Post by: K_Dogs on June 25, 2015, 12:52:51 PM
You're definitely loving the Smith right now. Still need to give it a try, been years since I used one properly.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on June 25, 2015, 01:10:42 PM
quite like the smiths for pressing, quite handy if you train solo


Title: Re: Pain & Precision
Post by: Maveric Matt on June 26, 2015, 02:30:24 PM
You're definitely loving the Smith right now. Still need to give it a try, been years since I used one properly.


Well my chest is killing me today! So worth a go.  The drop sets were good too.

quite like the smiths for pressing, quite handy if you train solo

Yes mate, bit tricky to spot as theres nothing to really grab hold of!

I spent ages making sure the bench was aligned with the rack and also kept my arms in the correct plain to avoid any shoulder rotation.  Thats important when using the Smith i feel


Title: Re: Pain & Precision
Post by: Maveric Matt on June 29, 2015, 12:44:26 PM
Trained solo again on Friday as training partner away for the weekend.  So rest gaps were naturally shorter.  Hot too!

Deadlifts - 165 x8, x8, 175 x 4, 110 x 20 - new PB on these - 20 reps is a long road!

Wide grip Chins BW x 12, +12.5k x8,x7,x5, BW x 8 +2 - these were very tough this week

High row 90k x 10, x 10, 80 x 10 into single arms x 10

Ham curls #14 x 12,12,12, #9 x20

Seated angle cable curls #14 x 10,10,10 - new weight

Concentration curls 15k x10,10,10

Wrist curls 20k x 20, x 15 - there are tougher than when i used to do them! arms are pumped to hell.  Not sure if it's due to more volume these days, or a different bench.  Target is 2 sets of 20 reps.



Title: Re: Pain & Precision
Post by: Maveric Matt on June 30, 2015, 12:39:12 PM
Back as a duo last night. Mixed things up a bit.
Bit of a 'Meh' session at times, as my lower back was pretty tight from the fridays deadlifts, plus out cycling, then swimming with Hayden and Claire, then we all did a small cycle as a family on the MTB's around town and to the park.  So hasn't rested very much.

Leg press - 2 rounds of tripple drop sets  210k x 10,DS 170 x 10,DS 130 x 10 - no let up and no lock out

Leg extension with foot pad extremely far back for total tension. x10,10, up weight x 10, then 20 reps anyhow's.  But every time you rest, is a 1 rep fine! so i ended on 22 reps.  Rob ended on about 24! haha

Seated DB shoulder press x8, then back rest altered to dead vertical (= loads harder and all pushing down on delts) x6, x5, back rest down a notch x 7

Lateral raise 12.5k x 10,10,10

Rear raise 12.5 x12,12,12
SS
Rear cable X overs #2 x 15,15
x 2 sets

Calfs 21's
done for two rounds.



Title: Re: Pain & Precision
Post by: Maveric Matt on July 01, 2015, 12:46:21 PM
Well my legs are suitably sore from Mondays efforts!
I'm planning a rest week off the gym before the prep starts in August, so thinking the 3rd week of July before the hammer comes down.
Got a few ideas on what exercise changes to do too.  Probably ditch deadlifts for a while i expect.


Title: Re: Pain & Precision
Post by: Joe Lyon on July 01, 2015, 01:12:36 PM
A good deal of work done there mate :)


Title: Re: Pain & Precision
Post by: Maveric Matt on July 02, 2015, 12:39:40 PM
A good deal of work done there mate :)

Cheers Joe  :) Getting it done.


Robbie got stuck in the horendous traffice coming back from Exeter, so trained solo again.  As a result i tried speeding everything up and made the intensity as big as possible.

Smith incline press 90k x 8,6+2,4+2,4, DS 70k x 10+5 - Fried after that lot

Supposed to be neck presses but forgot! so no set up time = more intensity

Incline DB flyes 22.5k x 8, 20k x 8, 8 up weight from last week

ISO decline press 70k x 10,10,8,8, DS 40k x 10 + 5 .  Less weight but loads of reps

Seated OH cable tri press #10 x12, 12, 12 done with an open hand

Tri push downs x12,12,12

Cable x overs #4 x 15,15,15

Cable cruches x 30, x 30

Side bends 20k DB x 20, x 20

I was reading an article on FST-& during the day yesterday, so that probably trickled it's way into the above sesion.  Very pumped up after it!


Title: Re: Pain & Precision
Post by: K_Dogs on July 02, 2015, 01:01:56 PM
Are you thinking of using FST-7 as a finisher for each muscle group?

Is it 7 sets of 8 to 10 reps with short rest? It's not something that I've intentionally performed before.


Title: Re: Pain & Precision
Post by: Maveric Matt on July 02, 2015, 07:20:21 PM
Well, most sessions incorporate at least one set of 20 rep final sets / drop set so probably stick with that for now, but may try it in the near future.

Correct, 7 sets on an isolation exercise for 8-12 reps with around 60 seconds rest.


Title: Re: Pain & Precision
Post by: Maveric Matt on July 04, 2015, 08:59:38 PM
Friday's session.

Deadlifts - 165 x8, x 6 then re set x 2 (lost grip due to the heat), 180 x 3. Should have been x4 for a new weight but the reset on the last set got me a bit and I didn't want to push it.  110 x 20. But easier than last week but still tough!

High row 90k x 10, x 10, 80 x 10 into single arms x 10

Ham curls #14 x 12,12,12, #9 x20

Then chins as we couldn't do them after deads as it was busy
Rubbish this week. 12.5k x 6,5,4,4,4

Seated angle cable curls #14 x 10,10,10

Concentration curls 15k x10,10,10

Wrist curls 20k x 20, x 15 - pumped to the max again!

Robbie hurt his back on his second set of deadlift, so was struggling for the rest of the session. We were supposed to do one more week, but that was the coup de gras on that so will go in the mix next week instead before the rest week.

My oblique abbs were killing me from the db side bends on Wednesday, shows how lazy a muscle can get. I must admit , I haven't done them in yonks


Title: Re: Pain & Precision
Post by: Maveric Matt on July 06, 2015, 12:37:23 PM
I bought some chicken on Saturday morning, then Claire dropped my back into town for a hair cut.
Realized yesterday that she forgot to take it out of the boot!
5 kilos of chicken breasts now in the bin!
Gutted.  :'(


Title: Re: Pain & Precision
Post by: SCOTTGALTON on July 06, 2015, 01:02:07 PM
mate that sucks.. Bet your car smelled amazing


Title: Re: Pain & Precision
Post by: Monbeef on July 06, 2015, 07:09:03 PM
Some great lifting mate! Nightmare on the chicken. How much had it cost?


Title: Re: Pain & Precision
Post by: Maveric Matt on July 06, 2015, 08:56:46 PM
mate that sucks.. Bet your car smelled amazing

It could have been worse I suppose! It didn't look too bad, but a bit too risky considering Saturday's weather!
I think my wheelie bin will be fragrant by the time collection time comes around!

Some great lifting mate! Nightmare on the chicken. How much had it cost?

Cheers Mon  :) I don't really cable with so much weight these days, just more reps!

My local butcher charges £22. Just a real waste of food. Wasn't happy!


Title: Re: Pain & Precision
Post by: Maveric Matt on July 07, 2015, 12:41:28 PM
Mixed it up a little last night - and i'm hurting already! I was also falling asleep watching tv at 9.30

Leg press - decided to do 3 rounds of tripple drop sets sissy style (but generally still pretty deep) so to get more weight on.

225K x 10 -> 185K x 10 ->145K x 10.  3 rounds of that. Last set was tough!

Military press (4 sets of 10 reps) - felt really comfortable strangely.  I did change my grip and seemed to make a big difference - well - on this occasion anyway!
50k x 10,
x 10, (then it starts to get tough)
x 9+1 (probably could have got the 10th beffore the re-set but normally happy to get to 8),  
x8+2 (normally get to about 6 and end up doing re-set singles!)
x5 - bonus set and happy with that

Split squats on smith - 70k x 10,10,10 (felt dizzy after the 3rd set!) new weight

Lateral raise 12.5k x 10,10,10

Rear raises 12.5k x 12
SS
Cable X overs pin #2 x 15 for 2 rounds


So in all a good session, and strong too.  I didn't cycle at the weekend, and didn't do much (for me) on sunday either, so maybe had a bit more spare in the tank?
Back was a bit achey from Friday, and I also washed both trhe cars again as a bird had excavated its bowels all over them.


Title: Re: Pain & Precision
Post by: Maveric Matt on July 08, 2015, 12:48:47 PM
I think it's probably from the split squats (with a new weight too) - my glutes are killing me! Quads are a bit tender too.  The 90 reps on the leg press probably set things up.
Still, a good if somewhat painful feeling  8)


Title: Re: Pain & Precision
Post by: tony_b on July 09, 2015, 09:39:46 AM
I'm just about able to sit on a toilet now after mondays leg session...

Are you doing more a full body type style these days?


Title: Re: Pain & Precision
Post by: Maveric Matt on July 09, 2015, 09:51:21 AM
I'm just about able to sit on a toilet now after mondays leg session...

Are you doing more a full body type style these days?

The comforting pain of training legs!

No, more or less the same split -

Monday - Quads, Shoulders, Calfs

Wednesday - Chest, Tricep, Abbs

Friday - Back, Hams, Biceps

Obviously, a fair bit of crossover goes on too


Title: Re: Pain & Precision
Post by: tony_b on July 09, 2015, 10:08:45 AM
Ah - ok that makes sense now, makes sense to have hams with back :)


Title: Re: Pain & Precision
Post by: Maveric Matt on July 13, 2015, 12:47:28 PM
Ah - ok that makes sense now, makes sense to have hams with back :)

I hope it does to someone!  :D

Bit of an update -

Smith incline press 90k x 8,6+2,4+2,4, DS 80k x 5, DS 70k x 10+5
Incline DB flyes 22.5k x 10,9,20 x 10
ISO decline press 75k 10,8,7,6 then the mega triple drop sets if the reps stop the weight goes down for 2 killer rounds
Seated OH cable tri press #10 x12, 12, 12 done with an open hand
Tri push downs x12,12,12
Cable x overs #4 x 15,15,15
Cable cruches x 30, x 30

Friday - in the mix a bit -

Low row on machine x 10,10,8 then singles x 8's

High row with a deep stretch x 10,10,10 new angle = pain!

High pulls x 8,8,6,6

Lat pull downs x 10,10,8, then keep repping and changing hand width nearer the end using help to do the negative = pain!

Ham curls x 12,12,12,20 - 'found' a new angle / position on this set up and it totally wrecks the hams (in a good way)

Cable bicep x 10,10,10

Concentration curls x 10,10,10

Reverse curls x 12,12,12

My arms, hands and forearms were totally pumped / wrecked after that lot.

Taking this week off the weights , before it all starts next week



Title: Re: Pain & Precision
Post by: SCOTTGALTON on July 13, 2015, 01:07:44 PM
looks solid mate


Title: Re: Pain & Precision
Post by: Maveric Matt on July 20, 2015, 09:58:53 AM
Cheers bud  :)

Right - button is pressed!
Week off the gym has left me raring to go, and Saturday was a bit crap because - Hayden being a pain all day, as we went to the local 'Green man' festival in town, and was mega hot, trying to get through with his buggy was a nightmare.  So hot I thought I'd wear my new flip flops, and had raging blisters at 1/4 way into town (about a 1.5 - 2 mile walk in) bought some plasters as claires suggestion, and seemed to pick up the non-sticky ones that fell off afer 0.23 of a second.
Walked most of the way bare foot in the end.
So went out in the garden to cut grass etc with headphones on, and pu 'gym' playlist on - and left me very motivated/pissed off/angry/determind/ready to go


Title: Re: Pain & Precision
Post by: tony_b on July 20, 2015, 10:10:51 AM
lmao - I always thought flip flop blisters was a female specific problem!!!  :P ;D ;D

Good to hear gym mojo is set  ;D


Title: Re: Pain & Precision
Post by: SCOTTGALTON on July 20, 2015, 10:34:32 AM
ouch. Never wear flip flops as I just find they are so uncomfortable. Vibrams all the way


Title: Re: Pain & Precision
Post by: Maveric Matt on July 20, 2015, 12:41:13 PM
lmao - I always thought flip flop blisters was a female specific problem!!!  :P ;D ;D

Good to hear gym mojo is set  ;D

So did I! I even took flip flop advice from a female!

Yep - mind set is now set, now 11 weeks of pain!

ouch. Never wear flip flops as I just find they are so uncomfortable. Vibrams all the way

Never worn Vibrams.  I think it was a combination of not wearing FF's for a while (cack weather), slightly sweaty feet? and the new FF's being new = not good!


Title: Re: Pain & Precision
Post by: Maveric Matt on July 20, 2015, 12:55:57 PM
So , me and Robbie met up at the gym to discuss the plan for the coming weeks.  Mind set and routine is done.  He is looking forward to it too.  I'm trying to get him to do a mini diet/cut with me as he is keen on getting a bit sharper and in theory is up for it, just a bit scared by the whole idea I think! I'll probably just suggest cutting as much of the crap out as possible, try to cut some beer out, and then look at what he routinely eats and swop out a few things.
Anyhoo - the plan is to build in some 'no matter what's' exercises that are big and intense, then structure the rest of it around them.  Also to engineer a bit of time for a bit of skipping and more abb exercises at the end. So, the big ones will be -

Leg press (6 sets)
Military press (4 sets)
BB Hack squats (3 sets)
DB rows (3 sets).

So it will look like this -

Mon.
Leg press 10,10,10 - sissys 10,10,10
Machine hack close feet stance - 15,15,15
Military press 10,10,10,8
DB lateral raise 10,10 - single arms 10
Rear flyes 12,12,12 - SS - rear cable X overs 15,15,15
Calfs 21's x 2, then x10

Wed.
Smith incline 8,8,6,6 DS x 15
Inc flyes x 10,10,10
Decline smith x 10,10,10
EZ Skull crushers - SS EZ CGBP 3 x 10, 10
Cable push downs x 12,12,12
Abbs

Fri.
BB hacks 10,10,10
DB rows 10,10,10
High pulls 10,10,8
High rows x10,10,10
car park lunges x 2 sets
ham curls x12,12,12, x 20DS
EZ curls x8,8,8
Concentration curls x 8,8,8

This week will be the trial run, but we are happy with it, and tried a few things in the gym last night so know what set ups are needed.

Gulp.


Title: Re: Pain & Precision
Post by: tony_b on July 20, 2015, 02:33:41 PM
Looks well rounded - what do you do for abs? Not trained them in a decade or so..


Title: Re: Pain & Precision
Post by: K_Dogs on July 20, 2015, 04:48:29 PM
Game on! Looking forward to seeing this one.

Is the routine designed to hit the legs more often as you have hacks on a Friday too?


Title: Re: Pain & Precision
Post by: Maveric Matt on July 21, 2015, 09:52:32 AM
Looks well rounded - what do you do for abs? Not trained them in a decade or so..

I tend to focus on them more getting ready for a show.
I used to do a lot of steep incline sit ups with weight for high reps.  Currently, we haven't got that set up, so mainly cable crunches ATM.  May do more DB side bends too.

Game on! Looking forward to seeing this one.

Is the routine designed to hit the legs more often as you have hacks on a Friday too?

Kind of, mate.  As you know I split my legs up, but the BB hacks are a direct replacement for deads (as a compound) as they are less dangerous, and I think they really bring in the lower back. 


DOMS already today.  Two separate people asked when the comp is and mentioned things looked more focused, so that's a good sign.
Rob said he felt a bit sick as we walked out the door, and I felt a bit queasy when I got home!


Title: Re: Pain & Precision
Post by: tony_b on July 21, 2015, 10:09:01 AM
Hmmm, fair enough! I do all I can to avoid sit ups, etc, trying to keep waist to a minimum. But am wary that abs could be deeper... hmmm


Title: Re: Pain & Precision
Post by: Nic on July 21, 2015, 11:18:43 AM
Girltalk: put the plaster around the offending area of the flipflop, rather than on the injured part of the foot.


Title: Re: Pain & Precision
Post by: tony_b on July 21, 2015, 11:48:02 AM
I'll let Charlene know that one!! Should have seen her feet on holiday, butchered by flip flops...


Title: Re: Pain & Precision
Post by: Maveric Matt on July 21, 2015, 12:47:19 PM
Girltalk: put the plaster around the offending area of the flipflop, rather than on the injured part of the foot.

 :D
I did actually try that too out of sheer desperation, and at one point had about 4 plasters on the go.  I think the damage had already been done >:(
Hot sweaty foot and a bit stressed means no sticky!


Title: Re: Pain & Precision
Post by: Maveric Matt on July 21, 2015, 12:49:42 PM
Hmmm, fair enough! I do all I can to avoid sit ups, etc, trying to keep waist to a minimum. But am wary that abs could be deeper... hmmm

TBH mate, I think the core / abbs get hit quite a bit from training in general really, especially with compounds etc.  You need the thickness to begin with before any diet starts.  You seem to have enough depth to yours. 
Wouldn't hurt to bung a few in though? I generally do high-ish reps like 2 sets of 25-30 reps


Title: Re: Pain & Precision
Post by: Maveric Matt on July 21, 2015, 09:43:31 PM
http://www.youtube.com/watch?v=WFGs0iqrekA&sns=em

Here's a little insight into the gym and Team P+G.
That's me deadlifting with old guard Ron.


Title: Re: Pain & Precision
Post by: Toby on July 21, 2015, 11:22:52 PM
For a minute I thought it was erotic porn tbh. Had to turn it off as people could see it and the music added to the uhm, flavour


Title: Re: Pain & Precision
Post by: Maveric Matt on July 22, 2015, 09:52:57 AM
Not quite up to a Hines production, but not too bad! A girl at the gym does them for a bit of exposure for the gym using a Go Pro.  They are tiny!

As from me, another little piece I wrote.  Most people on this site will be a bit more advanced training wise.

http://www.bulkpowders.co.uk/the-core/are-training-splits-right-for-you/



Title: Re: Pain & Precision
Post by: Maveric Matt on July 23, 2015, 09:53:16 AM
Real struggle at the gym last night.  No strength or stamina  :-\
I'm putting it down to the efforts put into Monday's session.  I have insane DOMS that's making walking in a straight line challenging  :-X
New routine had a few teething problems, and the bit of tendonitis (or whatever it is) on my right elbow flaired up a bit again.
I thought I was looking leaner (and also, Ron mentioned) but not sure if it was due to me being mega pumped? So, weighed myself - probably the last time for a while - this morning 67.6 (well 10st 9lbs)


Title: Re: Pain & Precision
Post by: K_Dogs on July 23, 2015, 05:49:41 PM
I literally train like a kitten on my first session back after break otherwise the brain takes the body to places it's not ready for.

"Son, your ego is writing checks your body can't cash"  ;D ;D

DOMS makes you feel alive  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on July 24, 2015, 09:56:59 AM
I literally train like a kitten on my first session back after break otherwise the brain takes the body to places it's not ready for.

"Son, your ego is writing checks your body can't cash"  ;D ;D

DOMS makes you feel alive  8)

Haha!
Well I haven't had DOMS like this, since......since....... - the last break I had!  :-X :D


Title: Re: Pain & Precision
Post by: Badger on July 24, 2015, 01:19:44 PM
So , me and Robbie met up at the gym to discuss the plan for the coming weeks.  Mind set and routine is done.  He is looking forward to it too.  I'm trying to get him to do a mini diet/cut with me as he is keen on getting a bit sharper and in theory is up for it, just a bit scared by the whole idea I think! I'll probably just suggest cutting as much of the crap out as possible, try to cut some beer out, and then look at what he routinely eats and swop out a few things.
Anyhoo - the plan is to build in some 'no matter what's' exercises that are big and intense, then structure the rest of it around them.  Also to engineer a bit of time for a bit of skipping and more abb exercises at the end. So, the big ones will be -

Leg press (6 sets)
Military press (4 sets)
BB Hack squats (3 sets)
DB rows (3 sets).

So it will look like this -

Mon.
Leg press 10,10,10 - sissys 10,10,10
Machine hack close feet stance - 15,15,15
Military press 10,10,10,8
DB lateral raise 10,10 - single arms 10
Rear flyes 12,12,12 - SS - rear cable X overs 15,15,15
Calfs 21's x 2, then x10

Wed.
Smith incline 8,8,6,6 DS x 15
Inc flyes x 10,10,10
Decline smith x 10,10,10
EZ Skull crushers - SS EZ CGBP 3 x 10, 10
Cable push downs x 12,12,12
Abbs

Fri.
BB hacks 10,10,10
DB rows 10,10,10
High pulls 10,10,8
High rows x10,10,10
car park lunges x 2 sets
ham curls x12,12,12, x 20DS
EZ curls x8,8,8
Concentration curls x 8,8,8

This week will be the trial run, but we are happy with it, and tried a few things in the gym last night so know what set ups are needed.

Gulp.


Nice menu of goodies there mate, Friday looks especially tasty!


Title: Re: Pain & Precision
Post by: Maveric Matt on July 27, 2015, 12:49:37 PM
It was mate!
A good session, and Wednesday's blip in strength was just that, and felt fine again for the next lot.
Rob couldn't make the session, but teamed up with Anth - AKA mister motivator (the ex footballer) who I put on the ropes early on (he popped outside as he thought was going to be sick from the BB hacks) to then coming back mega strong and pushing me.

BB hacks 120k x 10,130k x 10,x 10 - felt fine.  My Quad DOMS from Monday were the only thing holding me back

DB rows 40k x 10 (too heavy),35k x 10,x 10
High pulls 75k x10,10,8

^got these the wrong way round, so the DB rows were tough.  will swop back for this week

High rows 80k x10,10,8
missed out the car park lunges x 2 sets as legs too fried from Monday again (and the BB hacks!)

ham curls #13 x12,12,12,#9 x 20DS
EZ curls 45k x8,8,8
Concentration curls 15k x 8,8,8

So this week is the full proper week.  Cleaned up the diet, took out (or really didn't have) the crap.  That has been a bit noticeable actually - funny the little things you miss or have to be a treat.
 


Title: Re: Pain & Precision
Post by: Maveric Matt on July 27, 2015, 12:57:53 PM
In other news, I've booked my hotel for the UKDFBA in October (10th) as Claire wants to come and watch/tan etc. as she hasn't been to a show for a while, apart from the NPA SW this year.
Next week - entry forms time!


Title: Re: Pain & Precision
Post by: tony_b on July 27, 2015, 01:06:58 PM
Those are some heavy DB rows - do they not mess your shoulders?

Good to have hotel / support!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on July 27, 2015, 01:09:43 PM
In other news, I've booked my hotel for the UKDFBA in October (10th) as Claire wants to come and watch/tan etc. as she hasn't been to a show for a while, apart from the NPA SW this year.
Next week - entry forms time!

Where you booked into? I better do my forms etc soon. Pay day I think


Title: Re: Pain & Precision
Post by: Toby on July 27, 2015, 01:28:20 PM
In other news, I've booked my hotel for the UKDFBA in October (10th) as Claire wants to come and watch/tan etc. as she hasn't been to a show for a while, apart from the NPA SW this year.
Next week - entry forms time!

Where you booked into? I better do my forms etc soon. Pay day I think

Some expensive grand manor which he was trying to talk me into last night, too posh for Travelodge


Title: Re: Pain & Precision
Post by: SCOTTGALTON on July 27, 2015, 01:33:10 PM
Leamington ain't cheap


Title: Re: Pain & Precision
Post by: SuperSi on July 27, 2015, 04:26:34 PM
Booking hotels/sending off entry form/etc., is when things get real. Excellent news!

I thought the UKDFBA was earlier than that. I'm pretty sure I'm back from Vegas then, so I'll have to get involved cheering you on.  :)


Title: Re:
Post by: SCOTTGALTON on July 27, 2015, 07:50:58 PM
Have a spare cheer for me Si😁

Sent from my E2303 using Tapatalk


Title: Re: Pain & Precision
Post by: Rossdog on July 27, 2015, 07:59:30 PM
The UKDFBA weekend is the best weekend of the year for natty bodybuilding.. Can't wait for it to catch up with all u guys, n get a coue of sessions in at richs workout mill the guys who aren't competing


Title: Re: Pain & Precision
Post by: Maveric Matt on July 27, 2015, 09:11:04 PM
Those are some heavy DB rows - do they not mess your shoulders?

Good to have hotel / support!

They aren't too bad, mate. At my strongest, I used 100lbs, so not too bad. First week, so hopefully improve before the diet takes hold!

Definitely! So you can't make this show,correct? Shame if you can't.


Title: Re: Pain & Precision
Post by: Maveric Matt on July 27, 2015, 09:15:58 PM
In other news, I've booked my hotel for the UKDFBA in October (10th) as Claire wants to come and watch/tan etc. as she hasn't been to a show for a while, apart from the NPA SW this year.
Next week - entry forms time!

Where you booked into? I better do my forms etc soon. Pay day I think

It's called the Angel hotel, bud. We have stayed in it before. I looked at the Travelodge, but this had free parking and breakfast, so that was the clincher. Same distance too.

Yep, expensive times! Still got entry fee, tan etc to get yet!


Title: Re: Pain & Precision
Post by: Maveric Matt on July 27, 2015, 09:17:43 PM
In other news, I've booked my hotel for the UKDFBA in October (10th) as Claire wants to come and watch/tan etc. as she hasn't been to a show for a while, apart from the NPA SW this year.
Next week - entry forms time!

Where you booked into? I better do my forms etc soon. Pay day I think

Some expensive grand manor which he was trying to talk me into last night, too posh for Travelodge

Yep, they probably wouldn't let those cutlery stealing Helston folks in!  ;D


Title: Re: Pain & Precision
Post by: Maveric Matt on July 27, 2015, 09:20:40 PM
Booking hotels/sending off entry form/etc., is when things get real. Excellent news!

I thought the UKDFBA was earlier than that. I'm pretty sure I'm back from Vegas then, so I'll have to get involved cheering you on.  :)

Yep, no backing out now!

That's awesome news if you could make it bud. Yep, it's about 3 weeks later this year. Sorry if I've missed it, Vegas a holiday or something else?


Title: Re: Pain & Precision
Post by: Maveric Matt on July 27, 2015, 09:23:05 PM
The UKDFBA weekend is the best weekend of the year for natty bodybuilding.. Can't wait for it to catch up with all u guys, n get a coue of sessions in at richs workout mill the guys who aren't competing

Yeah bud! Shame we didn't have chance to hang out last time and train. Saying that, probably safer for me - I've seen you train!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on July 28, 2015, 08:48:21 AM
In other news, I've booked my hotel for the UKDFBA in October (10th) as Claire wants to come and watch/tan etc. as she hasn't been to a show for a while, apart from the NPA SW this year.
Next week - entry forms time!

Where you booked into? I better do my forms etc soon. Pay day I think

It's called the Angel hotel, bud. We have stayed in it before. I looked at the Travelodge, but this had free parking and breakfast, so that was the clincher. Same distance too.

Yep, expensive times! Still got entry fee, tan etc to get yet!

I feel August is going to be a killer. Trunks, tan, memberships, and my mum and dads birthdays. Overdraft here we come


Title: Re: Pain & Precision
Post by: tony_b on July 28, 2015, 10:14:09 AM
Those are some heavy DB rows - do they not mess your shoulders?

Good to have hotel / support!

They aren't too bad, mate. At my strongest, I used 100lbs, so not too bad. First week, so hopefully improve before the diet takes hold!

Definitely! So you can't make this show,correct? Shame if you can't.
Damn that would tear my RC's right out...

No, pretty sure not. Even though just handed notice in, we've got an exhibition booked that weekend, so we're most likely going to work that for a bit of income


Title: Re: Pain & Precision
Post by: K_Dogs on July 28, 2015, 12:08:52 PM
So glad you didn't call this journal "Pain & Gain" pretty shocking film, but couldn't help thinking of this thread  ;D ;D


Title: Re: Pain & Precision
Post by: Toby on July 28, 2015, 12:23:15 PM
So glad you didn't call this journal "Pain & Gain" pretty shocking film, but couldn't help thinking of this thread  ;D ;D

wash your mouth out!


Title: Re: Pain & Precision
Post by: Maveric Matt on July 28, 2015, 12:49:29 PM
So glad you didn't call this journal "Pain & Gain" pretty shocking film, but couldn't help thinking of this thread  ;D ;D

I thought it was ok! True story makes it more shocking...

Well, the journal took part of it's name from my gym, that shares it with that film.

We are team P&G!


Title: Re: Pain & Precision
Post by: SuperSi on July 28, 2015, 12:51:42 PM
I'm in Vegas for a wedding, mate. Although I may also be out there in the near future for boxing.


Title: Re: Pain & Precision
Post by: Maveric Matt on July 28, 2015, 12:55:34 PM
I'm in Vegas for a wedding, mate. Although I may also be out there in the near future for boxing.

Ah right.  I did wonder if it was boxing orientated - or even your wedding!  :P


Title: Re: Pain & Precision
Post by: tony_b on July 28, 2015, 01:49:47 PM
Pain and Gain was immense! Too funny


Title: Re: Pain & Precision
Post by: SuperSi on July 28, 2015, 02:52:20 PM
Ah right.  I did wonder if it was boxing orientated - or even your wedding!  :P

Ha ha, no, not mine mate!  ;D


Title: Re: Pain & Precision
Post by: K_Dogs on July 28, 2015, 04:49:03 PM
So glad you didn't call this journal "Pain & Gain" pretty shocking film, but couldn't help thinking of this thread  ;D ;D

I thought it was ok! True story makes it more shocking...

Well, the journal took part of it's name from my gym, that shares it with that film.

We are team P&G!

Ohh, *takes foot out of mouth  :-[


Title: Re: Pain & Precision
Post by: Maveric Matt on July 28, 2015, 08:18:26 PM
So glad you didn't call this journal "Pain & Gain" pretty shocking film, but couldn't help thinking of this thread  ;D ;D

I thought it was ok! True story makes it more shocking...

Well, the journal took part of it's name from my gym, that shares it with that film.

We are team P&G!

Ohh, *takes foot out of mouth  :-[


Haha - now you know why it takes me so long to come up with journal titles!  :D


Title: Re: Pain & Precision
Post by: Maveric Matt on July 29, 2015, 12:52:03 PM
Forgot to actually log Monday's session -

Military press 50k x 10,10,8+2,6+4
Leg press 210k 12,12,12 - minimal lock out.  Into - sissys 250k x 10,10,10
Machine hack close feet stance 105k - 15,15,15
DB lateral raise 12.5k x 10,10 - single arms 10k x 10
Rear flyes 12.5k x 12,12,12 - SS - rear cable X overs pin #2 x 15,15,15
Calfs 21's pin # 12 (check) x 2, then # 15 x 10

I'm still debating doing a UKBFF show 2 weeks before Lee's show (then 2 weeks till NPA Brit's) as a bit of a warm up.  The membership fee is quite a bit, plus no instant tans allowed.  But speaking to Anth at the gym last week, he has some from when he did this show is Southampton earlier in the year.  They do an U70k category too I believe, but still not decided 100%.  Travelling etc and costs, and apparently Anth's show had something like 200 competitors, so could be a very drawn out affair.
Hmmmm.....


Title: Re: Pain & Precision
Post by: Maveric Matt on July 30, 2015, 12:51:55 PM
Bit better strength wise last night, so last week was definitely a blip.   Something prior to the skulls/CGBP is totally frying my triceps, making the sets Uuber difficult.
Also, Rob was late - again! - meaning I couldn't do the incline as quickly as I'd liked, as had to keep pestering for a spot.

Smith incline 80k x 10, 90k x7,6,85 x 6 DS 50k x 10+5 (15)
Inc flyes 22.5k x 9, 20k x 10,10
Decline smith 80k x 10,10,9
EZ Skull crushers - SS EZ CGBP 3 x 10, 10 - ended up doing 3 sets, dropping weight and doing lots of rest/pause!
Cable push downs x 12,12,12 - tried rope with these.  Ok, lowered weight + tri's blown
Abbs cable crunches #12 x 30, #15 x30


Title: Re: Pain & Precision
Post by: Maveric Matt on August 03, 2015, 12:48:27 PM
Fridays session.  trained solo again.  Just as well in a way, as it's a bit of a long one.  Took about 1h40 I guess

BB hacks - 130k x 10, 140k x 10,130k x 10.  The discs are a bit smaller than what I used to use, and also used to use rubber mats about 3/4" thick, so bar is definitely starting lower.  Added to the fact it's been a while, slight bruising to back of ankles!
*DB rows 40k x 10,10,8  solid enough (felt a bit sick at the end of them mind)
High pulls 70k 10,10,8
*High rows75k x10,10,8
*car park lunges 25kg db's x 2 sets
ham curls #13 x12,12,12,#9 x 20DS
EZ curls 45k x8,8, 50k 6,6
Concentration curls 15k x 10,10,8

*used straps for these exercises for a trial.  Biceps seemed a lot fresher for their exercises. 

Went Weston Super Mare yesterday with Claire and Hayden for a CBeeBies day they had going on down there.  Nice day, mega hot though so meant taking my own prep food was a bit of a pain, and the cottage cheese I took with me didn't fare too well!

Took the bike out for 17 miles with mate Jon when I got back, about 5pm.  The above routine, added to Mondays efforts is pretty tough on the legs.  Not much power left for turning pedals


Title: Re: Pain & Precision
Post by: Toby on August 03, 2015, 01:08:13 PM
Straps?

Raw is law, man up for gods sake  8)


Title: Re: Pain & Precision
Post by: Badger on August 03, 2015, 01:59:01 PM
Haha..we all know if you did not perform the move nekkid it just doesn't count  ;D


Title: Re: Pain & Precision
Post by: Maveric Matt on August 04, 2015, 09:52:00 AM
Yeah yeah!... You know I'm normally more naked than a new born! Just an experiment ok!  :P


Title: Re: Pain & Precision
Post by: Maveric Matt on August 04, 2015, 12:50:32 PM
Solid session last night.  Sweated buckets, and had it running in my eye during the machine hacks.

Military press 50k x 10,10,8+2,4+4
Leg press 215k 12,12,12 - minimal lock out.  Into - sissys 245k x 10,10,10
Machine hack close feet stance 107.5k - 15,15,15
DB lateral raise 12.5k x 10,10 - single arms 10k x 10
Rear flyes 12.5k x 12,12,12 - SS - rear cable X overs pin #2 x 15,15,15
Calfs 3 sets of pin #15 x 10 - too heavy

The machine hacks were pretty brutal after the leg press, and could have been better reps, so we have both decided to lower the weight a bit ~ 10% I expect and ensure they are as good as all the other stuff.


Title: Re: Pain & Precision
Post by: Maveric Matt on August 04, 2015, 12:58:35 PM
Forgot to add -

Feeling a bit trimmer after a 2 week diet start from cleaning the diet up, and made it identical daily. 
The first change was Saturday - removed Wrap (bread) from my 9.45am meal, so dropped about 200 cals total I rekon


Title: Re: Pain & Precision
Post by: K_Dogs on August 04, 2015, 01:03:01 PM
What does a typical day look like mate?


Title: Re: Pain & Precision
Post by: Maveric Matt on August 05, 2015, 12:39:58 PM
What does a typical day look like mate?

The revised diet currently is -

6am - 50g oats, blueberries, 1 scoop Informed whey, glass of smoothie + vits
9.45am - 1 boiled egg, 6 almonds, raisins, dried cranberries, dried goji berries, apple, banana
12.30pm - chicken breast,1 tsp Udo's, jacket spud, veg
4pm - 1 scoop beef protein (Hydrobeef) 300g low fat cottage cheese
TRAIN
6.30pm PWO Aftermath + Turkish delight
7.45pm - ~150g fish, 5 boiled new potatos, veg
10pm - 50g oats 1.5 scoops Tri-Pro (blend)
 


Title: Re: Pain & Precision
Post by: K_Dogs on August 05, 2015, 01:06:21 PM
What does a typical day look like mate?

The revised diet currently is -

6am - 50g oats, blueberries, 1 scoop Informed whey, glass of smoothie + vits
9.45am - 1 boiled egg, 6 almonds, raisins, dried cranberries, dried goji berries, apple, banana
12.30pm - chicken breast,1 tsp Udo's, jacket spud, veg
4pm - 1 scoop beef protein (Hydrobeef) 300g low fat cottage cheese
TRAIN
6.30pm PWO Aftermath + Turkish delight
7.45pm - ~150g fish, 5 boiled new potatos, veg
10pm - 50g oats 1.5 scoops Tri-Pro (blend)
 

Glad to see the Turkish delight is still in there. Diet looks solid, nice range of protein sources and macro's, very low fat?


Title: Re: Pain & Precision
Post by: tony_b on August 05, 2015, 01:20:37 PM
At a glance looks sub 30g fat to me? - chicken might bump it a little.

I'm always interested in diets where people get away with being carb burners!!


Title: Re: Pain & Precision
Post by: Maveric Matt on August 05, 2015, 08:35:18 PM
Yep, pretty low fat currently. I've actually dropped fats a touch as the wrap had udo's on it too.
The next step will be to lower carbs a bit and increase fats. But yes, fats from egg, almonds and udo's so nice sources.


Title: Re: Pain & Precision
Post by: Dan94 on August 06, 2015, 10:27:10 AM
Do you find low fat affects your hormone levels in any way?


Title: Re: Pain & Precision
Post by: Maveric Matt on August 06, 2015, 12:46:28 PM
Do you find low fat affects your hormone levels in any way?

None that I've particularly noticed TBH.  Obviously they are lower (fats) currently as I'm in prep mode.  Otherwise they would get several spikes from 'non-diet foods' shall we say  :D


Title: Re: Pain & Precision
Post by: Maveric Matt on August 06, 2015, 12:57:56 PM
Bit of ups and downs yesterday...

Thought id leave work a touch early, and have a chat with Rich who owns the gym, as he offered a while ago to edit my routine music for me (he's also a DJ), but then messaged me later in the day to say he probably wont be able to make it - but I left early anyway on the off chance, and to also give me a bit more time at the gym.
Rained all day here, traffic a nightmare, started to pull away at the lights - BANG - someone went into the back of my car  >:(
Instructed her to follow me and pulled in somewhere.  I couldn't see any damage, but everything was soaking wet, so not the best way to check.  Got her number, car reg etc, and a soaking in the process.  The other thing is I hit my headrest quite hard from the impact, so is a bit stiff today.  A couple previous neck injuries don't really help.  I'll see how it is again tomorrow.
Rich wasn't there either..... :( :(

Training wasn't too bad.  Going to skip the skull crushers for tri's as my elbow isn't really getting chance to mend (tendon) so did some cable double arm kick backs with the rope.

Smith incline 90k x8,8, x7, 5 into DS 50k x 10+5 (15)
Inc flyes 22.5k x 10, 8, 20k x 10
Decline smith 80k x 10,10,8,7
Cable push downs with rope x 12,12,12,10
CGBP EZ bar 60k x 10,10,7
Abbs cable crunches #15 x 30, x20
DB side bends 22.5k x 20, 20

 


Title: Re: Pain & Precision
Post by: K_Dogs on August 06, 2015, 01:23:45 PM
Mate, sounds like a rough day. I find it funny that after all that you stroll into the gym like nothing's happened and smash out some big pressing!
Hope the neck recovers quick, it's one of those areas that impacts every exercise, well other than calf raises  ;)


Title: Re: Pain & Precision
Post by: Dan94 on August 06, 2015, 02:46:49 PM
Hope the neck recovers soon mate


Title: Re: Pain & Precision
Post by: SCOTTGALTON on August 07, 2015, 09:00:11 AM
mate that sounds bloody rough. Hope the necks not to bad


Title: Re: Pain & Precision
Post by: SuperSi on August 07, 2015, 09:36:16 AM
Damn, that's annoying. Hope your neck is ok bud. Hopefully there's no damage to your car too.


Title: Re: Pain & Precision
Post by: Maveric Matt on August 07, 2015, 02:49:48 PM
Thanks guys  :)
Neck is ok today.  I think I was maybe thinking it was worse, from previous accident experience! (although not quite as dramatic as a double flip off my bike that caused it originally  :'().
I've had a look at my car now it has dried up, and not too bad.  A couple scratches and a small dent in the plastic bumper.  I suppose the plastic from both ends just flexed and absorbed most of the impact.


Title: Re: Pain & Precision
Post by: Maveric Matt on August 10, 2015, 07:57:55 AM

BB hacks - 130k x 10, 140k x 10,130k x 10.
DB rows 40k x 10,10,8 
High rows 75k x 10,9,8
High pulls 75k 10,8,7
Car park lunges 25kg db's x 2 sets
ham curls #14 x12,12,12,#9 x 20DS
EZ curls 45k x8,8, 50k 6,6
Concentration curls 15k x 10,10,8

Used straps again for the hacks, lunges and high rows as it does seem to save my biceps a bit.
Got the high rows and high pulls back to front for some reason but no real biggie.

Took the bike out for 17 miles again on the Saturday and enjoyed it. Quite tough with some big hills, with one briefly topping out at 14%!

I'll be training Tuesday, Thursday this week to make way for the Southampton meet on Saturday which I'm looking forward to, and catching up with some mates  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on August 13, 2015, 12:47:23 PM
Trained Tuesday as Wednesday was my birthday, and also had the 3 days off work.  Really didn't feel in the groove for the session, I never seem to be when I have the day off work before hand, and needed to have a word with myself a few times through out the session.  Trined solo again, but didn't really mind.  Got through it in just over an hour, so pleased with that.

Military press 50k x 10,9+1,6+4,6+2 (had a word)
Leg press 215k 12,12,12.  Into - sissy's 250k x 10,10,10 (right knee was a bit ache-y, but ok)
Machine hack close feet stance 100k - 15,15,15 - dropped the weight my 5kg, and altered my stance so legs and feet were completely tight together.
DB lateral raise 12.5k x 10,10 - single arms 10k x 10
Rear flyes 12.5k x 12,12,12 - SS - rear cable X overs pin #2 x 15,15,15
Calfs 21's pin # 12 x 2, then # 15 x 10

Not sure if it was the fact I had to push a bit harder through the session, the fact I'd been on my feet less due to the day off, or the altered stance on the hack, but my legs are still DOMS-y today!

The gym put a post on their FB page announcing the move across the road to a bigger premises in 10 weeks time, along with a long list of new kit too! So exciting times there.  Definitely glad I made the move, and I'm training very hard for a while now.  Hopefully equates to Gainz!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on August 13, 2015, 01:37:42 PM
glad you had a good birthday mate.

Solid session. I generally train  on my birthday as well. Always legs ;)


Title: Re: Pain & Precision
Post by: Maveric Matt on August 17, 2015, 12:55:02 PM
glad you had a good birthday mate.

Solid session. I generally train  on my birthday as well. Always legs ;)

I thought you might!  ;)

Swopped training around to be able to train the Saturday for the Southern meet.
Toby stayed the Friday night, arriving in style in his new red toy (Lotus!) before cracking on for the 3 hour drive at 8am ish.
I hadn't been feeling too great during the Friday, with a bit of a runny nose and sore throat.  Decided to still go, as I had been looking forward to it and also didn't want to let anyone down.  Plus, I was training with the mighty Mark Oaks, so too big an opportunity to pass up!
Shame Mark got caught in traffic, so we started about an hour late, at 1.30pm ish I guess. 
From memory, we did -

High pulls - nice machine, and totally different angle to the one at my gym, where the weight comes to the front of you more
Bent over rows with trap bar with high handles
T bar rows
Deficit deadlifts
Preacher curls + empty bar forced reps (buddy buddy style)
DB hammer curls

Everything was 2 working sets of 4-6 reps.  This felt totally alien to me, even more so the last 3 years or so where I've included more volume etc. so the first set I seemed to end up doing 8-10 reps.  I seemed to be just getting going when the exercise was over! probably erring on the side of caution too much with the weights etc.  Mark is a strong guy though! Mostly watching him do 2 sets of 5 reps with 220k on the deads  :o
There are some pictures floating around on the Southern meet thread in the Training section.

We all went for a steak meal afterwards (I'd scheduled this to be my cheat meal) and had a shed load of beef!
Felt a bit rough still yesterday, and today the DOMS have started to kick in!


In other news, I've decided to incorporate a mid week steak into the diet.  Partly as the Hydrobeef mixed with my usual cottage cheese at 4pm seems to be working well, but dairy is going soon, so I thought I'd try that, as I do wonder if I was getting enough red meat before I started supplementing with it?
I looked at the 6-7 OZ Sirloin pack of 10 muscle food does for £40, but I popped into my local butchers who does my chicken, and I got 10 7-8 OZ Sirloins for £27 something! So pleased with that, and will be using him 100% in the future.   


Title: Re: Pain & Precision
Post by: Toby on August 17, 2015, 01:00:26 PM

I hadn't been feeling too great during the Friday, with a bit of a runny nose and sore throat. 

I woke during last night with a nasty sore throat. Felt like I had chewed glass. I blamed Lee but will now apologise!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on August 17, 2015, 01:50:57 PM
Sounds like you two got a bit close in that Lotus ;)

Seen the pics mate and you look fantatsic, just hope to get a call out with you at the UKDFBA.

Can't pass up the opportunity to train with Mark.  Absolute epitome of hardcore and intense


Title: Re: Pain & Precision
Post by: Maveric Matt on August 18, 2015, 12:39:50 PM

I hadn't been feeling too great during the Friday, with a bit of a runny nose and sore throat. 

I woke during last night with a nasty sore throat. Felt like I had chewed glass. I blamed Lee but will now apologise!

Uh-oh! - luckily, mine hasn't really developed into anything much.  Still not 100% but had worse.

Sounds like you two got a bit close in that Lotus ;)

Seen the pics mate and you look fantatsic, just hope to get a call out with you at the UKDFBA.

Can't pass up the opportunity to train with Mark.  Absolute epitome of hardcore and intense

I didn't get to have a go driving it either! Boo!  :P
Thanks, bud - hopefully keep progressing and trimming in.  Crazy we have competed so many times, but never ended up on stage together.

Yep, Mark is still very focused, and not many can say they have trained with him  :)


Title: Re: Pain & Precision
Post by: Maveric Matt on August 18, 2015, 12:46:52 PM
Still pushing on with the current routine, that will hopefully remain the same right up to the comps.
Wasn't sure how I'd get on considering still a bit rough.  Military was a bit tough, but the session got better for me.

Military press 50k x 10,9+1,6+4,5+4
DB lateral raise 12.5k x 10,10 - single arms 10k x 10 - did these here as leg press was in use
Leg press 215k 12,12,12 - minimal lock out.  Into - sissys 255k x 10,10,10 - new weight again.  Up another 5-10k
Machine hack close feet stance 100k - 15,15,15
Rear flyes 12.5k x 12,12,12 - SS - rear cable X overs pin #2 x 15,15,15

Ran out of time to do calfs as I left my gym bag at home, so had to detour to get it - then got stuck in traffic!  >:(

Robbie is still dieting with me, but only really lost a kilo in ~ 4 weeks (he had 2 weekends away mind) so he's had his instructions, and also got pushed harder on the leg exercises with new weights.  The end result was him having to lye down outside the gym when we finished, then throwing up on the drive home haha!  Still, shows commitment  :)


Title: Re: Pain & Precision
Post by: Maveric Matt on August 20, 2015, 12:39:17 PM
A good session again last night.  Feels like we have finally got a chest routine nailed and productive. 

Smith incline 90k x8,7, x5, 5 into DS 50k x 11+5 (15+1)
Inc flyes 22.5k x 10, 9, 20k x 8 (chest fried from ^)
Decline smith 80k x 10,10,9
Cable push downs with rope#10 x 12,12,10 power down, split rope then slow up
Cable push downs x 12,10
OH cable press 12,11
*Abbs cable crunches #15 x 25, x25
*DB side bends 22.5k x 20, 20

*Done as alternate sets

Spoke to Richard the gym owner last night, as I haven't seen him in a while and he thought my face has come in, which is good.  Supposed to be editing my routine music down for me tomorrow (hopefully!!).

When I left Robbie outside the gym from Mondays session (he felt sick and stopped talking!) said he was there 25 minutes as he couldn't move, got in his van and drove about 1.5 miles before throwing up in a layby  :P

Good lad!


Title: Re: Pain & Precision
Post by: SuperSi on August 20, 2015, 12:57:55 PM
So, essentially, you've started torturing your gym partners!

All looks to be coming together very nicely indeed. :)


Title: Re: Pain & Precision
Post by: SCOTTGALTON on August 20, 2015, 01:16:11 PM
if you don't make a training partner throw or come close whats the point in having one ;D


Title: Re: Pain & Precision
Post by: K_Dogs on August 20, 2015, 01:41:27 PM
The only exercise that make me feel slightly sick these days in Leg press  :-X

Good lad for coming back for more.


Title: Re: Pain & Precision
Post by: Toby on August 20, 2015, 03:12:33 PM
The only exercise that make me feel slightly sick these days in Leg press  :-X


Ditto. Nothing else seems to do it. Makes me wonder if it is the only exercise I give proper effort to


Title: Re: Pain & Precision
Post by: Dan94 on August 20, 2015, 03:42:48 PM

BB hacks - 130k x 10, 140k x 10,130k x 10.
DB rows 40k x 10,10,8 
High rows 75k x 10,9,8
High pulls 75k 10,8,7
Car park lunges 25kg db's x 2 sets
ham curls #14 x12,12,12,#9 x 20DS
EZ curls 45k x8,8, 50k 6,6
Concentration curls 15k x 10,10,8

Used straps again for the hacks, lunges and high rows as it does seem to save my biceps a bit.
Got the high rows and high pulls back to front for some reason but no real biggie.

Took the bike out for 17 miles again on the Saturday and enjoyed it. Quite tough with some big hills, with one briefly topping out at 14%!

I'll be training Tuesday, Thursday this week to make way for the Southampton meet on Saturday which I'm looking forward to, and catching up with some mates  8)
17 miles? Take my hat off to ya mate! I did 15 miles yesterday in forest terrain and lets just say it was brutal lol


Title: Re: Pain & Precision
Post by: K_Dogs on August 20, 2015, 04:46:53 PM
The only exercise that make me feel slightly sick these days in Leg press  :-X


Ditto. Nothing else seems to do it. Makes me wonder if it is the only exercise I give proper effort to

I think it might be to do with the output and working at high rep max %.

Borrowed from an old T-Nation article

If an athlete performs his 12RM (the amount of weight he can lift 12 times) in the bench press, he may only be working at 70% of maximum, but at 12RM in the leg curl, he may only be working at 57% of maximum.

The extreme is even more remarkable when you consider certain lower body movements that employ a high stretch-shortening cycle component, such as leg presses. Many athletes can do 65 reps on the leg press while using a weight that is 70% of their maximum!



Title: Re: Pain & Precision
Post by: Maveric Matt on August 21, 2015, 09:57:10 AM
So, essentially, you've started torturing your gym partners!

All looks to be coming together very nicely indeed. :)

I'll be honest.  I take pleasure out of knowing I've made someone vom! Revenge is a dish best served cold though, so I'm sure he'll pay me back sometime soon!

Cheers, bud.  Seems to be on point so far  :)

if you don't make a training partner throw or come close whats the point in having one ;D

Haha! I call it motivation!  :D

The only exercise that make me feel slightly sick these days in Leg press  :-X

Good lad for coming back for more.

It's actually the Hacks that get him.  I feel a bit off when they are done! I think its the constant compression on the stomach - but they do come after the leg press, so a combination I expect.

Yep, keeps coming back!  TBH it's the main reason he's still with me.


Title: Re: Pain & Precision
Post by: Maveric Matt on August 22, 2015, 01:10:47 PM

BB hacks - 130k x 10, 140k x 10,130k x 10.
DB rows 40k x 10,10,8 
High rows 75k x 10,9,8
High pulls 75k 10,8,7
Car park lunges 25kg db's x 2 sets
ham curls #14 x12,12,12,#9 x 20DS
EZ curls 45k x8,8, 50k 6,6
Concentration curls 15k x 10,10,8

Used straps again for the hacks, lunges and high rows as it does seem to save my biceps a bit.
Got the high rows and high pulls back to front for some reason but no real biggie.

Took the bike out for 17 miles again on the Saturday and enjoyed it. Quite tough with some big hills, with one briefly topping out at 14%!

I'll be training Tuesday, Thursday this week to make way for the Southampton meet on Saturday which I'm looking forward to, and catching up with some mates  8)
17 miles? Take my hat off to ya mate! I did 15 miles yesterday in forest terrain and lets just say it was brutal lol

15 miles is still good!

Saw the chiropractors on Thursday, purely to confirm my alignments were still, um, aligned! Good news is all was fine. Slight rotation in my hip, but nothing really. I think he was a bit surprised how I've taken to the treatment.

Probably have a sports massage or two between now and the competing.

Lasts nights session ticked all the boxes. It was tough though, and I was totally soaked in sweat at the end and completely wiped out.

Caught up with Richard the gym owner, and he has taken the routine music we chopped up and will finish editing it for next week which is ideal.

Saw Anth at the gym too, he also commented on my face looking leaner, so can't be bad!


Title: Re: Pain & Precision
Post by: Maveric Matt on August 24, 2015, 12:50:10 PM
Friday 21/8/15

BB hacks - 140k x 10,x 10,x 10.  Tough this week
DB rows 40k x 10,10,8 
High rows 80k x 10,9,8 up 5 kg
High pulls 70k 10, 75 x 8,7
Car park lunges 25kg db's x 2 sets
ham curls #14 x12,12,12,#9 x 20DS
EZ curls 45k x8,8, 50k 6,6 reps done, but starting to lose concentration / energy
Concentration curls 15k x 10,10,8

Job done!
Trained solo as Robbie had to go to a call out.
The gym was mega hot on Friday, plus I upped the tempo as I was solo.  The end result was me absolutely soaked in sweat come the end.  Wiped out!

Caught up with Richard, and we have nocked up a rough draft of my routine music to meet the 60 sec time limit, and he said he will polish it up at the weekend.  Certainly knows his stuff, and it didn't take very long either!


Title: Re: Pain & Precision
Post by: Maveric Matt on August 24, 2015, 12:59:27 PM
I went to watch the NPA Midlands on Sunday, along with Toby and his partner who's really nice and seemed to enjoy the day.  If she goes to any other shows, or any that I compete at, she would be great company for Claire too.  The downside is that it's a 3 hour drive from my house, but the car was filled non stop with the usual banter and boll#x! so time passed quite well.  TBH I wouldn't go by myself, as 6 hours alone in a car would be a bit much really.
Enjoyed the show, shame there wasn't a few more there, but had a great chat with Matt Bembridge about his kit and training with Eddie Hall.  Also, some golden advice and sharing with the forums very own Jon Harris, who certainly knows his onions, and also Damien Lee too, so 3 heads together was superb! Also saw Trish, Scott Fruin, Roy Jones, Helder, Charlie Magee, Richard G and Max O Connor, plus loads of others, so great to see them all  :)


Title: Re: Pain & Precision
Post by: SCOTTGALTON on August 24, 2015, 01:19:45 PM
good workout and sounds like you all had a great time at the Midlands show. I love the people that you see and the conversations are always very interesting


Title: Re: Pain & Precision
Post by: K_Dogs on August 24, 2015, 03:20:54 PM
Glad the show went well. Always great to crab a glimpse into the minds of people like Jon and Damo.

I think it's good to have a fast paced session alone now and then, reminds you of what it's like to really be in the zone as you bounce from one exercise to another.


Title: Re: Pain & Precision
Post by: Maveric Matt on August 25, 2015, 12:34:47 PM
good workout and sounds like you all had a great time at the Midlands show. I love the people that you see and the conversations are always very interesting

Cheers, bud  :)
Yep, The people are really what make it what it is.  Great that we are lucky enough to know so many of the guys and gals out there  :)

Glad the show went well. Always great to crab a glimpse into the minds of people like Jon and Damo.

I think it's good to have a fast paced session alone now and then, reminds you of what it's like to really be in the zone as you bounce from one exercise to another.

It was pure gold picking their brains mate.  Definitely came away with some things I was debating before as definite now.  
Too true  -its surprising how much time it still takes when there is 2 or more people training even when you are clock watching, by the time you switch seats, get comfy etc. all adds up



Title: Re: Pain & Precision
Post by: Maveric Matt on August 25, 2015, 12:45:39 PM
Last nights efforts -

Monday 24/8/15

Military press 50k x 10,10,8+2,6+3 - felt fairly solid
Leg press 215k 12,12,12.  Into - sissy's 255k x 10,10,10
Machine hack close feet stance 100k - 15,15,15
DB lateral raise 12.5k x 10,10 - single arms 10k x 10
Rear flyes 12.5k x 12,12,12 - SS - rear cable X overs pin #2 x 15,15,15
Calfs pin # 11 x 20, x 20, # 15 x 10

Trained solo again as Robbie had a work call out, and when I finished the military press, a guy called Sam was already on the leg press, and done 1 or 2 sets, so we decided to do it together, as well as the Hacks after.  He's a big-ish lad, bit lazy though and can easily lose focus.  Once I'd fired him up, sorted his form out, he had to drop 40kg off his weights! and I pushed him hard, even more so on the hacks* getting his ROM in order and making him do 15 reps for 3 sets.  He enjoyed it (I think!?) but will have DOMS I expect.

*Quote of the day by him - "you don't fuck about, do you!"
haha


Title: Re: Pain & Precision
Post by: SCOTTGALTON on August 25, 2015, 01:24:54 PM
We are lucky mate to be able to be able to have a lot of people to talk to in the sport. Is your military press free bar?

Just to double check are you up for the UKDFBA weekend as it would be nice to go out one evening probably the Saturday for something to eat. I guess even if you or I make the Sunday our ladies will need food. Turtle bay looks quite interesting


Title: Re: Pain & Precision
Post by: Damo NY on August 25, 2015, 02:03:23 PM
Hey Matt,

Good to see and chat with you, Toby and Scott amongst a few others.

Should've given the 'wrong advises' in case we may go up against each other or one of my guys!  ;)

I'm sure all classes at the UKDFBA show will be an awesome standard. The Bantamweights and Heavies I think will be the most competitive (top 3 especially I bet). Scary standard.


Title: Re: Pain & Precision
Post by: Toby on August 25, 2015, 03:18:06 PM
^^ now Damo is tricking you out of thinking what he did give was or was not advices. Clever tactics!  8) ;D


Title: Re: Pain & Precision
Post by: Rossdog on August 26, 2015, 09:38:42 AM
Can't wait for the ukdfba weekend go am be an awesome show n great to catch up with everyone.


Title: Re: Pain & Precision
Post by: Maveric Matt on August 26, 2015, 09:51:26 AM
We are lucky mate to be able to be able to have a lot of people to talk to in the sport. Is your military press free bar?

Just to double check are you up for the UKDFBA weekend as it would be nice to go out one evening probably the Saturday for something to eat. I guess even if you or I make the Sunday our ladies will need food. Turtle bay looks quite interesting

Yes mate, just a strict standing Olympic bar press - I hate them!

UKDFBA  - we are travelling up Saturday morning, and staying Saturday night, so food could be possible!  :D

Hey Matt,

Good to see and chat with you, Toby and Scott amongst a few others.

Should've given the 'wrong advises' in case we may go up against each other or one of my guys!  ;)

I'm sure all classes at the UKDFBA show will be an awesome standard. The Bantamweights and Heavies I think will be the most competitive (top 3 especially I bet). Scary standard.

Nice to have a decent chat with everyone, bud  :) and to bounce ideas off people.
Agree with that.  Haha - wrong advices at a bodybuilding show?  :P

Can't wait for the ukdfba weekend go am be an awesome show n great to catch up with everyone.

It's certainly going to be another big one, bud!  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on August 27, 2015, 12:40:56 PM
Fairly average session last night, got it done, but seemed to lack a little something.  My quads are quite DOMS-ed from Monday, so not sure if my body is still recovering a bit from that, as it was a big session.
Anyhoo -

Wednesday 26/8/15

Smith incline 90k x8,6+2, x4+1, 4 into DS 50k x 9+6 (15)
Inc flyes 22.5k x 10, 8, 20k x 9
Decline smith 80k x 10,10,8+2
Cable push downs with rope#10 x 12,12,10 power down, split rope then slow up
Cable push downs x 12,10
OH cable press 12,10
Abbs cable crunches #15 x 25, x20
DB side bends 22.5k x 20, 20

I'll revert back to alternating the abbs as I think it works better.

Mid week steak again last night.  The Sirloin seems to cook quicker than the rump I'm used to, so will reduce the timings again next week.

**Started DAA this week, and Creatine last week**
I've intentionally held them back so I can stay on them through the duration of this prep.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on August 27, 2015, 01:08:37 PM
How are you finding your shoulders are using the smiths?

Sometimes sessions are just average. Been a big fan of sirloin these days. Less waste than with rump and it's always good


Title: Re: Pain & Precision
Post by: Maveric Matt on August 30, 2015, 10:51:55 AM
How are you finding your shoulders are using the smiths?

Sometimes sessions are just average. Been a big fan of sirloin these days. Less waste than with rump and it's always good

Shoulders are fine, bud. I make very sure the bench is in the correct position and alignment to protect them. I've been using a uber wise grip on it, and I think it's really benefitted my pecs.
Yep, he gave me some lovely cuts of sirloin, just need to reduce the cooking time next time. How do you cook yours and for how long?

Friday's session.
Felt up for this one, till Robb got another work call! So solo again.
Started on bb hacks, 140k x 10, second set did 5-6 reps, but as it was right for space due to some guys doing odd curls, as I was descending I hit the dumbbell rack and really jarred my back. Tried to continue, but was sore and knocked my confidence.
Had to work around it then, so panned db lunges.
High pulls 80x8, 75x10,x8
High rows 80 x 10 ,10,10 done with high elbow style.
Ham curls 12,12,12,20
Ez curls 8,8,6,6
Concentration curls 10,10,10

Then did some skipping. This will be a regular now.
Also removed the oats at 10pm, so just protein now.

Did a condition check in with the guys, Anth and Richard (owner).
Upper has come in very quickly, pecs seem very sharp. Cardio should start to sharpen the quads.

Did a cycle yesterday, did 11 miles. Up that mega hill again. Must say it was easier this time. Then I got lost! Even had to carry my bike over a big grassy muddy area till I found a road I recognized. Good job it's mega light!

Back feels a bit better today, hopefully back to normal in another day or two.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 01, 2015, 12:46:06 PM
Hit the gym last night, but decided to not do the military press, as my back isn't quite 100% and I thought that may aggravate it.  Didn't feel that fantastic, as days off work with not much to do  DIY wise, always leaves me feeling a bit lethargic so focus and stimulus could have been a bit better.  Lower back was a bit tight when doing the leg press too, and was actually better when the machine was loaded up.

Arnold press 25k DB's x 10 (easy), x6 (eh?) x5 (eh??) x 5 - man, these got hard quickly!
Leg press 220k x 12,12,12
Leg extensions #12 x 10,#14 x 10,x 10, then 20 reps as a continuous drop
Machine hacks 100k x15,15,15 - pleased the first 2 sets had no stopping at all, only the third I paused after 11, so did 5 more to make 16 reps
DB laterals 12.5k x 10,10, single arm 10k x 10's
*Rear raises 12.5k x 12,12,12
*Cable rear cross overs
*done as a super set

Skipping 100 reps
alternating
Calf raise 20 reps 2 sets - this didn't really work as lost mobility in the calf, so will skip last in future.

Quite funny watching Robbie skip (I was the same when I first started) jumping about 18" off the floor and being wiped out after 40 reps.
We both missed the military press at the beginning - brutal, and a love/hate with them.

Stopped the follow on set on the leg press (Sissy's) and put the leg extension in to help with quad detail as the show is less than 6 weeks away.
It certainly feels like I'm dieting now.  The first 4 weeks or so were quite easy, but the last bits of body fat always show their resilience. 



 


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 01, 2015, 01:28:40 PM
Hope the back heals ok mate. I'm sure it will. The joys of a small gym.

Steak wise I like mine very rare so a hot pan and then rub a touch of oil on the steak and put in the pan. Couple of minutes each side and you should be sorted. I then let it rest on a plaet sealed with foil so it can relax and be extra tender.

When you say feels like your dieting. How do you feel?


Title: Re: Pain & Precision
Post by: Maveric Matt on September 01, 2015, 09:28:59 PM
Backs on the mend I think, bud  :)

I do my steak on the Foreman grill. Going to try just under 3 minutes with the lid down.

Diet wise, I mean little things like feeling a bit hungry at times, making a bit more of something if it goes wrong kinda thing, and seeing other people eat things I can't etc makes you think at times. Nothing major, I guess the novalty of dieting has worn off!
Getting quite lean now though so can't complain,


Title: Re: Pain & Precision
Post by: Badger on September 02, 2015, 11:37:31 AM
Good to hear the back is healing mate, I did something similar racking up on a wonk so only one side of the bar was in the catcher.. Gyms are dangerous places for your health ;D

It is very enjoyable to be able to see you go through each phase of prep. Have you always worked in a similar manner and did Steve short (think that is your ol training partners name) prep in a similar way?


Title: Re: Pain & Precision
Post by: Maveric Matt on September 02, 2015, 12:47:26 PM
Good to hear the back is healing mate, I did something similar racking up on a wonk so only one side of the bar was in the catcher.. Gyms are dangerous places for your health ;D

It is very enjoyable to be able to see you go through each phase of prep. Have you always worked in a similar manner and did Steve short (think that is your ol training partners name) prep in a similar way?

If the health and safety crew from work ever paid a visit to our gyms they would pass out wouldn't they!  :D

You are correct, Steve was an old training partner, a bit of an advisor before then, and still good friends now.  My first proper show when I was a novice in '09 I followed his approach, but that was extremely old skool (mainly tuna and rice!) that worked, but wasn't the best, so I experimented and found my own really.  I didn't know that much back then (even less than I do now!) , but like yourself, learnt a lot along the way.  I also took it a lot more seriously from that point too.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 02, 2015, 12:56:41 PM
The next dietary phase is now in place.  Since the weekend dairy has gone (save for a splash of milk in a cup of tea I have once per day) so no more cottage cheese (mixed with the beef protein) and replaced with a can of tuna and 1 table spoon of oil blend (with 2 baby tomato's cut up to help the taste) for the 4pm meal.  Hence the decision to have a steak midweek (tonight actually, nom-nom) as I feel I've really benefitted form using the Hydrobeef, coming from a veggie household.  Even though I have chicken every day.

First power walk last night too. I forgot how hard it is! I try to make it as hard and speedy as possible, and went out for about 30 minutes on a local route that's ~ 2 miles I'd guess?  I actually had to run briefly a couple of times to take the tension off my legs.  Not sure if it's Mondays session or the power walking combined, but legs are a bit still today!
I'll take the push bike out on Sunday weather permitting, if not, I have a turbo trainer now, so I can set that up in the garage and maybe do some HIT sprints on that if wet.
5.5 weeks now till the first show.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 02, 2015, 01:12:52 PM
Backs on the mend I think, bud  :)

I do my steak on the Foreman grill. Going to try just under 3 minutes with the lid down.

Diet wise, I mean little things like feeling a bit hungry at times, making a bit more of something if it goes wrong kinda thing, and seeing other people eat things I can't etc makes you think at times. Nothing major, I guess the novalty of dieting has worn off!
Getting quite lean now though so can't complain,

Good news on the back mate. I never really good on with the foreman grill. Found it dried my meat out.

I get peckish as well just the joy of it all lol  I must admit to feeling a bit jaded around 2is at work but I'm fine once I walk out of the door!!


Title: Re: Pain & Precision
Post by: Maveric Matt on September 03, 2015, 12:56:44 PM
Backs on the mend I think, bud  :)

I do my steak on the Foreman grill. Going to try just under 3 minutes with the lid down.

Diet wise, I mean little things like feeling a bit hungry at times, making a bit more of something if it goes wrong kinda thing, and seeing other people eat things I can't etc makes you think at times. Nothing major, I guess the novalty of dieting has worn off!
Getting quite lean now though so can't complain,

Good news on the back mate. I never really good on with the foreman grill. Found it dried my meat out.

I get peckish as well just the joy of it all lol  I must admit to feeling a bit jaded around 2is at work but I'm fine once I walk out of the door!!

You are right, the foreman does dry the meat out a bit.  I've been tempted to buy a griddle for ages. 
Yep - must be a good sign - right!


Trained the usual routine last night, had to do decline straight after incline as we couldn't get on the bench for the flyes.  Also, did hanging crunches instead of cable crunches for a change.  Upped the tempo a touch, partly as I had to be away earlier on Wednesdays, and partly for the conditioning aspect of it.  Didn't really have the spark/fire/energy whatever on the smith pressing.  I wonder if Mondays session, Tuesdays power walk before last nights drained me a bit, or simply being leaner now.  The rest was ok.
Did our skipping again.  Robbie is pure comedy watching him try - he blames his rope being too short now!
Rest day today, train+skip again tomorrow, bike on Sunday.
I can see I've lost a bit more BF, so possibly linked to strength.  Poor nights sleep the last few days too.  I have no carbs before bed now, so that might contribute too.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 03, 2015, 01:16:17 PM
Steak I always cook in a frying pan. Chicken i bake in the oven, foil on the tray and then brush the chicken with some seasoning mixed with a touch of lemon juice to make a paste. I got some GYm chef seasoning much like the bulkpowders ones. Taste really good


Title: Re: Pain & Precision
Post by: Maveric Matt on September 05, 2015, 08:00:09 PM
I do similar with my chicken, with tomato puree , garlic paste and Cajun spices.



Worked out my off season calories and macros - now, I've done a bit of rounding, and not 100% accurate as obviously off season has a more relaxed meal choice at times. But it comes out to roughly - 2644 cals, 46c / 34p / 20 fat.
This is an average day, so I've sort of averaged it out between training and non training days.
Still, not a bad Chuck of calories.
I'll do my current contest diet when I get chance.


Title: Re: Pain & Precision
Post by: Toby on September 05, 2015, 08:41:07 PM
Very similar numbers to my most recent ones. Where is my Conan?

I also put garlic puree with my chicken which I bake. Olive oil, garlie, salt and pepper, and some piri piri. Lush!


Title: Re: Pain & Precision
Post by: SuperplexSteve on September 07, 2015, 12:10:45 AM
Hi Matt,


Going deep into prep, do you count the macros in things like the garlic paste, tomato puree, sauces, etc?  Or do you treat those as negligible?



Title: Re: Pain & Precision
Post by: Maveric Matt on September 07, 2015, 12:46:29 PM
Very similar numbers to my most recent ones. Where is my Conan?

I also put garlic puree with my chicken which I bake. Olive oil, garlie, salt and pepper, and some piri piri. Lush!

Let's see what happens when you next don your trunks, mate  ;)

I've just tried the new BP Active seasoning, Garlic+Herb - quite nice!

Hi Matt,


Going deep into prep, do you count the macros in things like the garlic paste, tomato puree, sauces, etc?  Or do you treat those as negligible?




Hi Steve,
No, not really.  I make sure the tomato puree is 100%, and look out for not too much salt, but as you say, it's negligible really.  Also, the modern thinking behind sodium means it's not the enemy it once was thought as.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 07, 2015, 12:53:51 PM
Fridays session was done and dusted all ok.  Back doing the BB hacks, no back is now healed ok.  All other numbers were hit, too - albeit sessions are getting tougher as the BF continues to drop (that's good!).  Finished with 200+ rep skips, then did a bit of posing / condition check with a couple of the guys at the gym.  Legs seams to be coming in a bit more, power walks will be x2 / week now, and upper continues to harden nicely.

Took my bike out for a cycle yesterday too, by myself, but pushed a good tempo/cadence and did 24 miles.  Nice day too!
Shocking nights sleep, Hayden a bit under the weather, and a bit over cooked from the birthday party he went to! Meant not very much sleep for us!

Food wise, I've started using the Diet noodles, 1/2 pack mixed with my tuna + oil at 4pm.  Certainly makes you feel fuller (as it's soluble fibre) and helped with training as lately I've been missing a bit of oomph and a bit hungry. 


Title: Re: Pain & Precision
Post by: K_Dogs on September 07, 2015, 03:23:26 PM
Sounds like you're in the zone now. If it's getting harder then you know you're pushing the boundaries. Keep it going mate and eat those noodle before Hayden does  ;)


Title: Re: Pain & Precision
Post by: Maveric Matt on September 08, 2015, 12:57:19 PM
Sounds like you're in the zone now. If it's getting harder then you know you're pushing the boundaries. Keep it going mate and eat those noodle before Hayden does  ;)

Definitely, bud.  Focused is an understatement!  Yep, noodles are good - the new Mega blocks!

Robbie off on hols till Thursday, but last night was fine.  Slight mix up -

Military press (now backs ok) 50k x 10, 9+1, 8+2, 4+2+2
Leg press - couple guys already on it doing 20 reppers, so jumped in 120k x 20,20,20
Hack on machine 100k x 15,15,15
Leg ext x12,10,10,10 (hard)
Standing db flyes 12.5k x 10, 10, single arm 10k x 10
Low pulley rear flye x12,10
Seated db rear flye 12.5k x12,12
top pulley rear flye x 15,15
Calf raise 21's x 2
Skipping 200+ reps.

Bolloxed after that lot


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 08, 2015, 01:31:31 PM
looks solid mate. You know your on prep when a good session leaves you drained.

I tried a variation of those diet noodle and couldn't get on with them. I think at the time i resorted to mashed cauli


Title: Re: Pain & Precision
Post by: Maveric Matt on September 09, 2015, 09:56:08 AM
They certainly work anyway.  What didn't you like about them? The cauliflower can be good. Claire sometimes makes rice out of it.
Power walked again last night.  Found it a bit easier this time, but worked up a good sweat regardless.
This is certainly the fittest I've ever been, which is nice.

Weighed myself this morning for the first time since the prep , with a start weight of 68k, today I was 64.4kg, so about a 1lb/week drop which is ideal really.


Title: Re: Pain & Precision
Post by: K_Dogs on September 09, 2015, 02:31:31 PM
Doesn't sound like you're ever going sub 60kg again. It's the end of an era  ;D


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 10, 2015, 09:23:21 AM
I just found the texture a bit off. I'm a bit funny with texture of food sometimes.

I like the mashed cauli. Just buy a bag of frozen and blitz it. I add garlic in it as well.

Feeling fit is certainly a benefit as we get a bit older  ;)


Title: Re: Pain & Precision
Post by: Maveric Matt on September 10, 2015, 12:47:52 PM
Doesn't sound like you're ever going sub 60kg again. It's the end of an era  ;D


Ha ha - lets hope so! - The caveat being I have no idea how good our home scales are....

I just found the texture a bit off. I'm a bit funny with texture of food sometimes.

I like the mashed cauli. Just buy a bag of frozen and blitz it. I add garlic in it as well.

Feeling fit is certainly a benefit as we get a bit older  ;)

Sounds good mate.  Claire normally blitzes it and bakes it with seasonings.  Garlic is always good!


Trained last night, chest and triceps usual routine. 
I found the smith incline press tougher, started at 90k and then dropped to 80k.  DB flyes dropped about 2.5k each.  Did a bit more tricep work, and also did 2 sets of cable cross overs for chest as I wasn't happy with the flyes.  Cable crunches and db side bends (22.5kg x 20 reps/side) for 2 sets alternated.  Skipping and a small bit of posing thrown in.  Looking leaner again now is the general consensus, with 4 weeks to go.

Had a shocking night with Hayden again, trying to put him to bed  :'( :-\  Spent over an  hour trying, and finally got down stairs at 7.55pm - then food prep, make tea etc = one very tired and wired me!
I haven't been sleeping that great in general lately, so I'm going to experiment with supplementing some Potassium in the evenings.  Not sure if it's coincidence, but slept well last night! 


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 10, 2015, 01:21:18 PM
with the food prep would it not be worth doing a few days a time? Might save some stress. If our fridge was bigger id have a few days going as I used to. As it is I have a box of spare veg and chciekna d then make up the days from that


Title: Re: Pain & Precision
Post by: Damo NY on September 10, 2015, 06:29:20 PM
How many pounds out from your usual 'shredded' condition now mate?


Title: Re: Pain & Precision
Post by: Maveric Matt on September 10, 2015, 08:41:11 PM
with the food prep would it not be worth doing a few days a time? Might save some stress. If our fridge was bigger id have a few days going as I used to. As it is I have a box of spare veg and chciekna d then make up the days from that

I do generally prep a few days worth, mate. That's what made the situation even worse - it had all run out giving me even more work to do that evening!
I generally do 3 days worth. Any more than that I think it starts to go a bit manky.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 10, 2015, 08:44:07 PM
How many pounds out from your usual 'shredded' condition now mate?

I'm guessing about 3 pounds perhaps? I'm definitely a bit heavier this time round, but with the training style I'm doing these days, I'm lean already in certain areas so my usual areas I track have altered somewhat if you know what I mean.
Lines in Glutes and I'll be happy!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 11, 2015, 08:56:54 AM
Do you sually get shredded glutes? Can't say i've looked lol

I have used a slow cooker before and that worked quite well. Shredded meat ;D


Title: Re: Pain & Precision
Post by: K_Dogs on September 11, 2015, 10:09:46 AM
Maybe not the best time to experiement, but apparently Magnesium is good for helping you sleep.
I personally take 5-htp every night, but that's a little different.

What does the "4 weeks out" diet look like?


Title: Re: Pain & Precision
Post by: Maveric Matt on September 11, 2015, 01:55:09 PM
Do you sually get shredded glutes? Can't say i've looked lol

I have used a slow cooker before and that worked quite well. Shredded meat ;D

I get faint lines normally, but trying this time to get a few more.
Yep, Shredded meat after Shredded wheat!  ;)


Maybe not the best time to experiement, but apparently Magnesium is good for helping you sleep.
I personally take 5-htp every night, but that's a little different.

What does the "4 weeks out" diet look like?

Not a lot different, mate.
The two real differences are -
4pm - 1/2 pack of diet noodles, can of tuna + oil blend (15ml)
10pm - Tri-Pro (blend) protein made into my special chilled paste!

I did have the weights of the dried fruits for my 9.45am meal for when I worked the macro's out, but binned it by accident.
I did have the weights of the dried fruits for my 9.45am meal for when I worked the macro's out, but binned it by accident
At 12.30 I have 220g (cooked weight) of jacket spud with 15ml oil , chicken breast plus lots of veg


Title: Re: Pain & Precision
Post by: Dan94 on September 12, 2015, 04:00:37 PM

I personally take 5-htp every night, but that's a little different.



What does that do mate? Do you notice a difference much?


Title: Re: Pain & Precision
Post by: Maveric Matt on September 14, 2015, 12:45:34 PM
Not too sure on Magnesium, Dan, but potassium supposedly helps with energy, the nervous system and sleep!

Fridays session was another tough one.  Managed the 3 sets of 10 reps with 140k for the BB hacks, the 49kg DB rows straight after is getting tougher and tougher, will either drop the weight, or substitute it for another movement.  They seriously make me sweat though, hence the reason for being there!
Pondering cheat meals currently (Saturdays was home made veggie Lasagne and salad, so fairly clean) may go cleaner again from next week to a large jacket spud, but with some dressings etc.
Cycled yesterday, 15 miles, but a very punchy route that was mainly climbing so that got me puffing. 
I'll skip as usual tonight, and possibly do a few sprints afterwards.  Maybe 3 lengths with walking back between.

Need to start putting my routine together.  I've got a few poses in mind, but need to stich them together, and do regular compulsory poses too.  I'm debating popping down the gym on a Saturday morning and doing it there with someone to check over


Title: Re: Pain & Precision
Post by: Maveric Matt on September 15, 2015, 12:53:31 PM
^ Forgot to add, on Friday, instead of the concentration curls after EZ curls we did a new exercise for bi's where you lean back (whole body) with the shoulders resting on something, we used the power rack and do a hammer curl (strict) and at the bottom fully rotate the hands outwards as far a possible before going again.  Man - what a slow burner that totally fries the biceps! 3 sets of 10 reps with 10kg dumbells were tough!



Last night - Quads, Shoulders, Calf

Changed a few bits in lieu of the comp -

Military press 50k x 10, x9+1,x6+3+1, x4+2+2

Leg press (slowed reps down) 220k x 12,12,12

Smith split squats  - stood on a plate for bigger ROM and no lock outs - 60k x 14's, x12's , x13's (PAIN!)

Leg Ext pin#10 x 10, #12x10,x10, then start on pin#11 into 20 reps continuous drops.  Then - pin#6x7 into #8x7 into #10x6 into #12 x 3 (PAIN!)

Lateral raise 12.5k x10,10  - single arms 10k x 10's

rear db flyes 12.5kx12 SS rear cable x overs #2 x 15 for 3 sets.

Calf raise #11 2 sets of 21's

Skipping 200+reps then 5 'sprints' outside about 15 metres long.

Home for a well deserved Aftermath all in one!


Title: Re: Pain & Precision
Post by: SuperSi on September 15, 2015, 04:23:05 PM
As Keith said, Magnesium is also good for sleep. Many people attribute the weird dreams from ZMA to the fairly high Magnesium pre-bed.

Home for a well deserved Aftermath all in one!

I'm sipping on an Aftermath as a type this. Probably not as well deserved. And I'm not at home. Aside from that, just the same.  ;)


Title: Re: Pain & Precision
Post by: Maveric Matt on September 16, 2015, 09:53:41 AM
As Keith said, Magnesium is also good for sleep. Many people attribute the weird dreams from ZMA to the fairly high Magnesium pre-bed.

Home for a well deserved Aftermath all in one!

I'm sipping on an Aftermath as a type this. Probably not as well deserved. And I'm not at home. Aside from that, just the same.  ;)

Apart from those two minor things, absolutely identical! Heh  :)

Funnily enough, I had a very deep and full sleep last night, and feel so much better for it.  I've been taking the Potassium with my evening meal, around 7.45pm ish


Title: Re: Pain & Precision
Post by: K_Dogs on September 16, 2015, 11:09:10 AM

I personally take 5-htp every night, but that's a little different.

What does that do mate? Do you notice a difference much?

It is essentially responsible for the control of serotonin, it helps with your "mood", sleep and potentially good for IBS.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 16, 2015, 12:51:10 PM

[/quote]

It is essentially responsible for the control of serotonin, it helps with your "mood", sleep and potentially good for IBS.
[/quote]

Interesting stuff, mate - especially from an IBS pov.

So, did my usual power walking route last night, and pushed on as hard as I could.  This time focusing on quad engagement and making sure the leg is fully straight before pushing off.
Funny bit was as I was a little way out, on the walking path/track I start from, I saw some cut up logs from where a tree had just been cut down at the side of the bank. I thought to myself strange leaving all that wood there, with the price of it these days, plus every other Tom, Dick and Harry having wood burners in their houses, that it hadn't been taken away. So, head out and on the way back, still there, so I did the extra bit of track that I tag onto the end, and see no one around and think and remember my dad using a section of tree when we were kids as a base to hold a Christmas tree that he bored out, so I thought - take the opportunity! I also blame Arnold as I then thought about the opening scene of Commando, with him carrying that tree on his shoulder (plus Stallone in Rocky IV) so decided to challenge myself to carry a piece home as extra cardio.
I chose a piece, about 14" diameter and about the same long and proceeded to carry it home.  The thing was, it was a bit too big to sit on my shoulder, or go under one arm (bark was quite sharp too) and carrying it like the Husafell stone made breathing tricky, especially as I was a bit tired from the power walk.
Long story short, I made it home after having to set it down twice to re-grip, knackered and covered in sap from the freshly cut wood.

FYI - Soap doesn't get tree sap off, nor does fairly liquid - but I then remembered from watching Britain's strongest man live when it was at Minehead that I saw then use WD40 to take the tacky off them selves after doing the atlas stones etc, so used that!


Title: Re: Pain & Precision
Post by: K_Dogs on September 17, 2015, 09:48:18 AM
Who needs DIY Cardio when you can go logging! Result.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 17, 2015, 09:56:06 AM
haha! I think i'll leave it at the one piece though!

Finished my routine last night, and am happy with it.  Needs a tiny bit of polishing, but seems to flow well.  I've arranged to meet a couple of guys down the gym Saturday morning to do some practice too and hopefully take a few progress pictures


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 17, 2015, 01:07:43 PM
Knowing your Mr DIY are you going to make something with your log?

Good news on the routine. Getting mine sorted this weekend.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 18, 2015, 09:58:13 AM
Xmas tree holder!

Forgot to add Wednesdays session -

Smith incline 80k x 10, x8, x6,x4 into 50k x 15 (rp)
Smith decline 80k x10,9,8
Flat flye 22.5k x 8,x8
then - cable flat flye #2 x 12,#3x10, incline #2 x10
Rope push downs with speed #10 x12,12,10
Tri push downs #12 x12,12
OH cable x12,12
Cable crunches #14x25,x25
lyeing leg raise with push from spotter x 15,x12

Skipping 200+ reps


Title: Re: Pain & Precision
Post by: Maveric Matt on September 20, 2015, 04:31:16 PM
Friday's session

BB hacks 140 x10,10,10. Tough but pleased I can still hit the numbers this deep into prep.
Db rows 37.5k x 10,10,10.
Db lunges 25k x 28 steps x 2 sets.
High pulls 70k x 10,10,8+2
High machine rows 80k x 10,10,8
Ham curls 12,12,12,20
Ez curls 45k x 8,8, 50k x 6,6
Standing up leaning back hammer curl with twist things! 10k x 10,9+1, 7+3. Damn these are tough.

Skips 200+
6 sets of sprints up, power walk back. About 20 metres I guess. Tough!


Title: Re: Pain & Precision
Post by: Maveric Matt on September 20, 2015, 04:45:25 PM
Pictures

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Title: Re: Pain & Precision
Post by: Maveric Matt on September 20, 2015, 04:57:52 PM
2


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Title: Re: Pain & Precision
Post by: Turpin on September 20, 2015, 06:49:49 PM
Super physique  ;)

 T.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 21, 2015, 09:54:47 AM
Thanks Craig  :)
The quality isn't the best as I was using my phone camera, and as it's auto light balance it simply wouldn't play ball.  We only realized at the end, that the big roller door being open really wasn't helping!  :-[
Will go down the gym again this Saturday for more practice.
Happy with my routine, just needs a bit of polishing.
In the pictures I had a cheap base tan on to try and even myself out a bit, and I didn't pump myself up.


Title: Re: Pain & Precision
Post by: K_Dogs on September 21, 2015, 12:17:13 PM
The pictures might not be Fivo's quality, but you I can see through that. "X" shape looks really prominant and legs already grainy. Just need those show lights to do you justice.


Title: Re: Pain & Precision
Post by: ben-howard on September 21, 2015, 12:41:39 PM
look very good and lean mate, for gym pictures, looking in a great place!


Title: Re: Pain & Precision
Post by: Maveric Matt on September 21, 2015, 12:46:42 PM
Thanks, guys  :)
I've got a couple of tweaks left that I'm going to implement from now, so 3 more weeks should see me in a good place.  I'm ramping the cardio up a bit now too.  I took my bike out for a very hilly ride again yesterday, and will probably go a bit more freestyle at the gym now too, adding in a few more reps, sets, drop sets etc too.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 21, 2015, 12:50:30 PM
really good shape there mate. I look forward to seeing you in three weeks for a good chat. Unless your coming to the Se with Toby?


Title: Re: Pain & Precision
Post by: Maveric Matt on September 21, 2015, 12:59:31 PM
Cheers bud.
No, I can't make it as it's Hayden's birthday party that weekend.


Title: Re: Pain & Precision
Post by: felix on September 21, 2015, 10:40:37 PM
Looking in excellent shape Matt.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 22, 2015, 09:07:16 AM
Cheers bud.
No, I can't make it as it's Hayden's birthday party that weekend.

Cool. We shall see you two weeks after.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 22, 2015, 12:45:49 PM
Looking in excellent shape Matt.

Thank you Felix  :)

Cheers bud.
No, I can't make it as it's Hayden's birthday party that weekend.

Cool. We shall see you two weeks after.

Definitely bud - and we can all grab some food afterwards!


Last nights session was a real tough one! I was still feeling it a bit from the bike ride I did on Sunday, and went in the mix a little.

Leg press (couldn't do military press as was busy) 200k x 20,20,20
Seated Smith shoulder press 10,8,6+2,6+4
Smith split squats 60k x 14,14,14 - very tough!
Lateral raises 12.5kx10,x8+2, single arm 10k x 10
Leg extensions 10,10,10 then 20 reps mega drop set down the stack
Bent over rear flyes 12.5k x12 SS with rear cable X overs pin#2 x 15 for 3 sets
Skipping 200+ reps
Calf raise pin #11 x 30 reps any how's


Pleased to say sleep has returned to normal for the past week or so.  I'm still taking the Potassium with my evening meal.
I was really suffering before, and I was suffering with a bloated feeling and a few digestion issues that I think was stress related from the sleeping, and also got into a bad habit of rushing around and rushing my meals too, so got caught up in a bit of a vicious circle.
Cool. We shall see you two weeks after.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 22, 2015, 01:14:03 PM
glad your feeling better mate. Not sleeping is never nice. I personally always feel like crap on Monday as I get an extra bit of sleep on the weekends and my bodys can't adjust on the Monday.

Looking forward to finally getting on stage with you


Title: Re: Pain & Precision
Post by: Maveric Matt on September 23, 2015, 09:50:11 AM
Absolutely, mate.  The longer it goes on for, the worse you feel.  Obviously, being in diet mode makes things x10 worse.

It will be good bud.  I expect it will be a large class?


Title: Re: Pain & Precision
Post by: Maveric Matt on September 23, 2015, 12:49:37 PM
So Mondays session wiped me out (especially factoring the bike ride I did on the Sunday), but still hit the streets last night for my usual power walk. I fatigued a bit in the middle, but picked myself out and pushed on home.  Feeling pretty tired today though, and legs feel like Lead.
Those bloody logs are still there too......


Title: Re: Pain & Precision
Post by: Badger on September 23, 2015, 10:24:27 PM
Woah, steady on now shredder! Legs looks fantastic mate, definately added some qud size to go with the top level hamstring, calf and teardrop development. Upper body looks full and conditioned.


Can't wait to see you on stage mate!


Title: Re: Pain & Precision
Post by: Maveric Matt on September 24, 2015, 12:53:08 PM
Woah, steady on now shredder! Legs looks fantastic mate, definately added some qud size to go with the top level hamstring, calf and teardrop development. Upper body looks full and conditioned.


Can't wait to see you on stage mate!

Thanks bud  :) - be good to catch up again too!
I feel like I have improved, and this time around I'm pushing harder than I have before to try and bring a whole new package to the stage.

Funny, felt wiped out yesterday, with proper Lead legs, and Robbie's face when we met at the gym said the same thing - turned into being a good, strong session!
Typical - the ones you feel up for usually disappoint too.

Smith incline 85k x8,x7+1,x6,x5 > into 50k drop set for 15 reps
Smith decline 80k x 10,9+1,8
Small incline DB flye 20k x10,10 (hard)
Flat cable flyes pin#2 x12,12
Rope push downs #12x12,#11x12,x12
Tri push downs #12 x12,12 - both sets RP
Over head tri press on cable #10x12,12
Cable crunches #14x25, x25
Lying feet raise (big brother style) x15, x12

Skipping 200+ reps
DONE!

For the past week or so, I am only taking Aftermath PWO (an all in one) as it has Vitargo in it, so trims 20g carbs away.
Will book up a sports massage again for a few days before the comp, to make sure I'm nice and loose for it.  TBH, my back could do with it now as it feels like a bag of Walnuts!
Just looking at the calendar and next week will be a mix around so I can train a bit of legs with giving them adequate rest / recovery time.
From doing the skipping and power walking, my ankles are a bit sore, not sure the best remedy for it is - suggestions?


Title: Re: Pain & Precision
Post by: K_Dogs on September 24, 2015, 02:18:17 PM
I've never suffered with sore ankles from walking. More likely to be the skipping, mayeb due to all that extra lean mass  ;D


Title: Re: Pain & Precision
Post by: Maveric Matt on September 25, 2015, 08:37:22 PM
Haha! Probably is the skipping tbh bud. Well, the power walking etc on top doesn't really help.

Went in the mix a bit tonight, trained solo again, so partly why I did. I can't do the huh pulls as I'm too light to get into position!

BB hacks 130 x 10,10,10,8
Walking lunges 25k x 26 steps x 2 sets
Cable rows with angled bar 3x 10
High rows 80k x 10,10,10
High pulls - fail
Wide grip chins 10,8,8,8
Fixed EZ bar curls 40k as rope cable curls x10s,10,s,x8s.
Skipping 200+ reps
Sprints/power walks back 6 sets.

Posing practice tomorrow at the gym.


Title: Re: Pain & Precision
Post by: Maveric Matt on September 28, 2015, 09:55:55 AM
Bit of a busy weekend, and a bit tough at times.  Posing and routine practice at the gym Saturday went well, tighter again this time.  With a bit of an eye from Rich did some minor tweaks to a couple of poses from my routine, and feels solid enough.
I knew Sunday was out, so took my bike out for a cycle / cardio.  Legs were empty though from Fridays session, and the posing before, so only did about 12 miles, but included one big hill.
Sunday we had all our families round for a BBQ for Hayden's 3rd birthday (on Wednesday).  Not quite sure how, but I ended up being chef(!) - I generally just light the thing.  I moved my 'cheat' meal - that's generally pretty clean - from Saturday night to Sunday lunch to try and fit in.  I could have easily gone mad.  I ended up having a steak, bit of chicken, few prawns, salad and cous cous.
This is what's a bit shit with competing.  I missed my birthday too, not sucha big deal, but yesterday could have been better.  :-\


Title: Re: Pain & Precision
Post by: K_Dogs on September 28, 2015, 01:03:08 PM
Stick with it mate, the last few weeks can scar you mentally as it's basically self-inflicted depression. Taking things to the next level is always a sacrifice and your condition will display that dedication. Hayden would have been happy just to have his Daddy there. He doesn't care that you didn't eat until you couldn't move or drink beer  ;)


Title: Re: Pain & Precision
Post by: Maveric Matt on September 29, 2015, 09:54:36 AM
Stick with it mate, the last few weeks can scar you mentally as it's basically self-inflicted depression. Taking things to the next level is always a sacrifice and your condition will display that dedication. Hayden would have been happy just to have his Daddy there. He doesn't care that you didn't eat until you couldn't move or drink beer  ;)

Sage words again, bud - and all true.  This game certainly makes you realize what the balance in life is all about  :)


Title: Re: Pain & Precision
Post by: Maveric Matt on September 29, 2015, 12:41:41 PM
Had a little think about what and how to train in these few sessions before next Saturdays comp, so moved chest and tri's to last night.
Just for a bit of a mix up, we mixed the exercises up too.

ISO chest press - 10,10,7>DSx5, 7>DSx5
ISO Incline press - 8,8,6,6>DSx5
Small incline cable flyes #3x12, x12
Flat cable flyes #3x10,#2x12
OH cable tri press #10x12,12,12
Tri push downs x12,12,12
Rope push downs x12,12
Cable crunches #14x25, x25
Skipping 250+reps

Car park sprints up/ power walk back x 6 sets

Loving the cable flyes at the moment - so much tension on the pecs it's unreal.
The sprints were tough as always, especially as I'd done them Friday too.  Certainly feeling my improved (but ultimately short lived haha!) fitness whilst doing these.

Wednesday will be the last Quad day, and last Ham day on Friday.
Booked sports massage in for 6pm next Wednesday, so will train Tues and Thurs next week.
Not long now......


Title: Re: Pain & Precision
Post by: SCOTTGALTON on September 29, 2015, 01:08:02 PM
It's a nice point with less than two weeks to go. You start ticking things off, like the last leg workout and the shows close enough to look forward to


Title: Re: Pain & Precision
Post by: Maveric Matt on October 01, 2015, 12:42:56 PM
It's a nice point with less than two weeks to go. You start ticking things off, like the last leg workout and the shows close enough to look forward to

Agreed, bud.  Helps mentally too - breaks the monotony of diet!

I had to train solo last night, as I got back home later from having the day off work for Hayden's birthday.  We went, along with my mum and dad to Paignton Zoo.  Nice sunny day, and saw all the animals quite clearly, as they all seemed to pop out as we got near them!  The only bummer being I couldn't join in with the lovely packed lunches Claire made for everyone - just the usual for me.

Anyway, hit the gym at 6pm - and hit it hard.  It went -

Military press 50k x10, x 9+1, 7+3, 6+4 - pleased with that.  Probably benefited from not doing them last week and more machine pressing on Monday.
Machine Hack 100k x15,15,15,10 Knees and feet together with no knee lockout.  Brutal.
Leg extension pin#13 x 10,10,10,10 then 20 reps up the stack.
Lateral raise 12.5k x10,10 - single arm 10k x10
Smith split squats 60k x 14,14,13 each leg
Rear flyes 12.5k x12,12,12
Calf raises 21's x 2 sets.

All done in 60 minutes.

God I felt sick after that  :-X


Title: Re: Pain & Precision
Post by: Maveric Matt on October 01, 2015, 12:53:30 PM
Forgot to add.  I weighed myself this morning, just out of interest, and am now 62.6kg (138lb).  I can't see me being any lighter than this now.  After a bit of rest and carb up, possibly a touch heavier.  Feeling pretty damn lean now, getting remarks daily now on my gaunt face.  My trousers are huge around the waist now too, with the belt nearly going around twice! 


Title: Re: Pain & Precision
Post by: Toby on October 01, 2015, 01:11:10 PM
Time to get this shit done and show why one is known as The Shredder.

Hopefully you are right and dialled in correctly, will be tough to beat, kudos to Kempy, he hosts the hottest domestic show of the year.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 01, 2015, 01:12:28 PM
nice to see your ready mate. It's going to be a great weekend. I think we need to discuss food after the show on Saturday


Title: Re: Pain & Precision
Post by: Maveric Matt on October 02, 2015, 09:48:17 AM
Cheers, gents - nearly time to get in there.

Quad DOMS today are pretty bad......


Title: Re: Pain & Precision
Post by: Toby on October 02, 2015, 11:23:49 AM
nice to see your ready mate. It's going to be a great weekend. I think we need to discuss food after the show on Saturday

I can't eat I am afraid. Competing at the international show obviously  ;D


Title: Re: Pain & Precision
Post by: Maveric Matt on October 05, 2015, 12:46:42 PM
nice to see your ready mate. It's going to be a great weekend. I think we need to discuss food after the show on Saturday

I can't eat I am afraid. Competing at the international show obviously  ;D

 ;D

And so, the final week is here! (well, NPA two weeks after, but you know what I mean).
It's kind of come out of know where really.  Felt a long time a times, and 13 weeks being the longest prep I've done for a show, but obviously started from a good position condition wise.

Friday, last hams session, with back and biceps.
DB SLDL 30kg for 3 sets of 12 reps
Ham curls 12,12,12,20,20
High rows 10,10,10
low rows 10,10,10
High pulls 10,10,10
EZ curls SS rope low pulley curls x 10,8,8
Leaning back db hammer curls with twist x10,8,8 - bi's fried after that.

Did some posing practice again on the Saturday morning, and a routine run through.  Feels like it's getting a bit easier now.
I then took my bike out for a cycle in the sun in the afternoon and did 11 miles, but at quite a high cadence.  Later in the afternoon, I ran through some poses again, doing a 30 second hold on each (tough!), and for my tea had a large jacket spud with tuna, bit of cheese and a salad with dressings as a bit of a re-feed / cheat.

Training Tuesday for a ~ 85% session, massage Wednesday, and train a ~50% session on Thursday before resting up on the Friday.  I've got that day and the following Monday off from work, and Claire's folks are having monkey to look after, picking him up Friday mid morning, so I can actually get a bit of a rest!
No more cardio - especially as my skins so thin now, when I miss time a skip and the rope hits me, it's like being hit by a cat of nine tails!
I may get a walk in if I can find the time.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 05, 2015, 01:16:23 PM
All sounds very good mate.

You doing many rounds of posing? The 30 second holds are tough arn't they


Title: Re: Pain & Precision
Post by: Maveric Matt on October 06, 2015, 09:53:40 AM
All sounds very good mate.

You doing many rounds of posing? The 30 second holds are tough arn't they

I'm building them up this week.  2 full rounds and one with the long pause.
Possibly the cutest thing ever last night from Hayden.  He obviously loves running around etc. and calls some of it his 'exercises', and at the weekend helped Claire do the 30 second timing whilst watching me.  Well last night he wanted to be timed doing his exercises, so we thought he wanted to go out into the kitchen and be timed running up and down.  Turns out he wanted to do some posing like I did, and started doing paused holds and flexing.  Very funny, and very cute.  Bless him x


Title: Re: Pain & Precision
Post by: K_Dogs on October 06, 2015, 11:30:59 AM
They melt your heart don't they!  :D

No stone unturned in this prep ayy. Methodical to the end. Not long until it's time for the gun show.

Best of luck  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 06, 2015, 12:34:44 PM
They melt your heart don't they!  :D

No stone unturned in this prep ayy. Methodical to the end. Not long until it's time for the gun show.

Best of luck  8)

Thanks mate  :) yes, I feel like I've taken it to the next level now, with the experience and knowledge I've got now.  Shame you can't make the show


Title: Re: Pain & Precision
Post by: Maveric Matt on October 06, 2015, 12:42:02 PM
My hams are still quite sore from Friday's gym, or Saturdays cycle (I haven't done SLDL's in ages!) and as I have clip in shoes for the pedals on my bike (SPD's) I was trying to engage them too.  Posing practice doesn't help! Still, will be fine for the weekend, and I'd rather have ham doms than quad doms.

Tonight I'm going to focus on a fairly heavy smith press for chest and shoulders.  A bit of back too I expect.  Then Thursday's will be arms and back I expect too.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 06, 2015, 01:32:32 PM
Hayden is a very cute chap. Good that having a healthy parents he is getting into exercise early. Training partner in waiting mate.

See you at the weekend. You getting there Saturday?


Title: Re: Pain & Precision
Post by: SuperSi on October 06, 2015, 03:37:17 PM

Possibly the cutest thing ever last night from Hayden.  He obviously loves running around etc. and calls some of it his 'exercises', and at the weekend helped Claire do the 30 second timing whilst watching me.  Well last night he wanted to be timed doing his exercises, so we thought he wanted to go out into the kitchen and be timed running up and down.  Turns out he wanted to do some posing like I did, and started doing paused holds and flexing.  Very funny, and very cute.  Bless him x

That is cute, mate! Always a bonus to have a smile brought to your face in the midst of dieting...well, that's how I felt dieting anyway!

Looking on point and ready to go!


Title: Re: Pain & Precision
Post by: SuperplexSteve on October 06, 2015, 08:15:21 PM
I totally forgot that the show was this weekend.  I'm looking forward to hearing all about it - going head to head with the Galtonator!  I'm sure there will be a lot of other scary Batams there as well.  All the best.


Title: Re: Pain & Precision
Post by: ben-howard on October 07, 2015, 08:29:10 AM
Haha that's the best mate, a little shredder on the making, good luck for this weekend mate, see you there!


Title: Re: Pain & Precision
Post by: Maveric Matt on October 07, 2015, 09:56:25 AM
Hayden is a very cute chap. Good that having a healthy parents he is getting into exercise early. Training partner in waiting mate.

See you at the weekend. You getting there Saturday?

He is mate  :) A bit of a handful at times, but could be a lot worse! Haha - possibly! Freakishly strong at times already, so that may be a bit hard to take if he did hit the weights.
We are indeed, leaving early-ish Saturday morning.


Possibly the cutest thing ever last night from Hayden.  He obviously loves running around etc. and calls some of it his 'exercises', and at the weekend helped Claire do the 30 second timing whilst watching me.  Well last night he wanted to be timed doing his exercises, so we thought he wanted to go out into the kitchen and be timed running up and down.  Turns out he wanted to do some posing like I did, and started doing paused holds and flexing.  Very funny, and very cute.  Bless him x

That is cute, mate! Always a bonus to have a smile brought to your face in the midst of dieting...well, that's how I felt dieting anyway!

Looking on point and ready to go!

It is mate!  Sometimes you need to step back and appreciate it a bit more. 
Thanks mate - feel like I've done all I can now, shame you can't make it.

I totally forgot that the show was this weekend.  I'm looking forward to hearing all about it - going head to head with the Galtonator!  I'm sure there will be a lot of other scary Batams there as well.  All the best.

Cheers Steve  :) Hope to catch you soon - NPA finals?

Haha that's the best mate, a little shredder on the making, good luck for this weekend mate, see you there!

Haha - could well be mate!  Good to see you again.  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 07, 2015, 12:48:44 PM
Trained last night - Chest+Triceps with a bit of back too. I felt quite up for it and was stronger than I thought I was going to be too.  It could be the extra day's rest I had as I normally train on a Monday, or just motivated in general.  I decided to go back to the usual pressing, as my chest seems to respond better with heavy weights, opposed to the ISO machines we used last week.
smith incline 80k x8,8,6,5 > into 50k DS x15
Decline smith 80k x 10,10
Small incline DB flyes 22.5k x 8,20x9
Flat cable flyes pin#3x12, #2x15
smith bent over row x10,10
Single arm low pulley cable row x12,12 - forgot how good these are, and will do them again more.
Tri cable push downs x 12,12
OH tri ext on cable x 12,12.

Old guard Ron popped in to see how I was, and wanted to take a few pictures (he took the black and white ones from last time that came out really well) this time only used his phone camera - but he still got some good shots!  Typical, as we have tried a few times and never that successful.  He did close the big roller door and change some lighting.  He's going to email me them, so ill try and post a couple when he does.

Richard the gym owner and his missus are now coming to watch the show, so that's good.  They gave me a 'Pain & Gain' gym t shirt too, which was nice of them.
He showed me around the new gym premises last week, and all looks promising on that front! Loads more kit has been ordered, to go with the extra space (that was the initial down side to the current premises) and plans to have it open in the next month or two.

It feels a bit odd, but kind of nice not bothering to water load for this prep.  I've planned on not cutting water so much either, with a view of having a fuller physique.  I'm happy with my conditioning, so it's all been planned out.


Title: Re: Pain & Precision
Post by: Maveric Matt on October 08, 2015, 06:26:11 AM
A couple of shots Ron took on Tuesday night.

[attachment expired]


Title: Re: Pain & Precision
Post by: Maveric Matt on October 08, 2015, 06:28:42 AM
One more

[attachment expired]


Title: Re: Pain & Precision
Post by: ben-howard on October 08, 2015, 06:38:28 AM
Unbelievable mate! From the last pics you've dialled in loads! That is why your called the shredder, see you Saturday! ... And Sunday!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 08, 2015, 07:17:56 AM
looking ery good mate.

You dress very smart for the gym ;D


Title: Re: Pain & Precision
Post by: Badger on October 08, 2015, 07:25:47 AM
Bringing back that much missed sense of 50's fashion with the suit trousers and belt during a hard training session ;)

You look the fullest and hardest I have seen you mate...big respect.

I am so impressed I am going to have to come and shout you lot on come Saturday..takes a lot to make me leave my immediate parameters of home on a weekend!



Title: Re: Pain & Precision
Post by: Toby on October 08, 2015, 07:50:38 AM
TBE for me. Rock hard. Man of Granite. Ready to do some damage. A titanic battle is expected and I will be in the cheap seats with Davey and Belly cheering like a nutter for you and Galts


Title: Re: Pain & Precision
Post by: K_Dogs on October 08, 2015, 08:28:59 AM
Geeeeezzzzzzzz!
Looks like the old guard has managed to capture you good side(s)  ;D

Stick a fork in Shredder, he is "done".


Title: Re: Pain & Precision
Post by: Damo NY on October 08, 2015, 10:46:22 AM
Looking great Matt as always. See you there  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 08, 2015, 12:42:53 PM
Thanks a lot guys  :) - it's certainly going to be busy up there!

Last night was doing my least favourite part of prep, removing body hair  :-[  Luckily I have Claire to give me a hand, but it seemed to take ages.  We used Veet on my legs and under arms, and  a razor everywhere else.  She suggested using the Veet on my forearms too, but as I normally shave them for a show I did that again.  In hindsight it would have been quicker and easier to Veet the lot.  By the time I got home from my massage at 7pm, then prepped food, ate tea, removed hair and showered it was 9.45pm.  I was cold from standing with the removal cream on for 12 minutes and pretty tired.  Hayden didn't have a great night's sleep either, so feeling pretty wiped out today.
Still, off work tomorrow, so we can both relax a bit then.
Massage was ok, probably a bit too lean to get the most out of it, but he took a knot out of my right Glute that was quite painful to go!
Training tonight, then posing practice, then a base coat of tan before I can settle down for the evening.  There's a lot involved in this game isn't there.


Title: Re: Pain & Precision
Post by: Toby on October 08, 2015, 12:54:27 PM
Make sure you clean and prep the guest quarters before you kick back and relax for the evening


Title: Re: Pain & Precision
Post by: Maveric Matt on October 08, 2015, 12:57:24 PM
Oh yeah.....more bloody work!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 08, 2015, 01:25:13 PM
the shaving is the worst bit. Got the bits I can reach to do tonight and head. Jan will get the rest before she tanns me up Friday. Funny we train and diet for months and then moan about the very last bits


Title: Re: Pain & Precision
Post by: SuperplexSteve on October 08, 2015, 01:59:45 PM
Cheers Steve  :) Hope to catch you soon - NPA finals?

You're looking great Matt.  I can't wait to see the line-up.  It sounds like a good plan to not do a depletion.  If everything is going to plan, no point making last minute changes.  How long are you getting for your posing routine? 

I might actually make it up to watch this weekend.  As for the NPA Finals, I think that date clashes with something my girlfriend has planned.


Title: Re: Pain & Precision
Post by: Turpin on October 08, 2015, 04:48:46 PM
Looking incredible Matt !! .... arms look great from all angles ( well , it all looks great LOL )

 T.


Title: Re: Pain & Precision
Post by: felix on October 09, 2015, 01:15:38 AM
Looking fantastic Matt good luck for the show.


Title: Re: Pain & Precision
Post by: Maveric Matt on October 09, 2015, 01:04:19 PM
Thanks a lot, guys :)

Steve - posing routine is 60 seconds.

Just chilling out now with feet up. Got all my packing to do later for the weekend. Getting food prepared and arranged is a bit tricky


Title: Re: Pain & Precision
Post by: SuperSi on October 09, 2015, 04:19:44 PM
Spot on, mate. Awesome. That's why you're a British & World Champion.  :)


Title: Re: Pain & Precision
Post by: Glen Danbury on October 12, 2015, 09:43:50 AM
great result matt. well done


Title: Re: Pain & Precision
Post by: Maveric Matt on October 12, 2015, 10:23:07 AM
Spot on, mate. Awesome. That's why you're a British & World Champion.  :)

Thanks, bud  :)


*Takes deep breath.........

Right -
UKDFBA show!

This was my first show after taking a break last year, and ended up being a big one.  Obviously, I had to plan for it being over two days what with the International (and subsequent Worlds qualification) being on the Sunday, this is something I've never had to contemplate before, and with possible preparation methods running through my mind regarding water loading/cutting felt that this really was the time to do it as I wouldn't want to cut water for two days - I don't think that's a very good idea!
Claire was able to join me for the weekend, and was very keen to as she has felt a little bit left out, what with looking after Hayden (more so when he was very young) - and also a 3 hour drive tom the venue, plus the loud music inside etc. isn't really fair on him.  She is also really good at doing tans (women aye!  :P) so she felt like she had a role to play too which was good.
Toby crashed at mine the Friday night before, and we all hit the road about 7.30am ish on the Saturday morning.
Once at the venue and checked in, weighing in at 61.4kg I think, I had the long wait till I was on, around 6pm I believe.  I got tanned up with plenty of time with our own, and very lean looking Scott Galton coming down at the same time, so we had a nice chit chat whilst slowly getting ready.  The prep area is a bit cramped, but we found a good spot, had a sit down for a bit, before the ladies joined us to start the tanning.
Claire did 3 light coats of Dream tan that looked great once done, although I did have a bit of a worry as to being ready in time, but it turns out we had time in abundance.  I was in a class of 8 I think, including the crossovers of rob Feesey (looking much leaner and improved), George Ferrios and a junior I think it was.  It became pretty apparent (and no disrespect to anyone) that the bantams was going to be a two horse race between me and Dean Garrett.  This was always going to be a bit odd for me as he was the 'man' when he was on the circuit, and even my old training partner put a picture of him on the old - old Phoenix gym wall when they competed together (and Dean cleaning up) so one of my favourites back then, to now being on stage with him, but later in life.  The general feedback was he was looking close to his absolute best again, so his age was not a factor on the day.  My feelings on my own physique was that it had improved since my last outing (Paris worlds '13) but this time I had kept water in and felt a bit rusty posing wise.  My back and shoulders felt tight, something I'd hoped the massage on the Wednesday would sort, but didn't seem to really  make much difference this time for some reason.  So, on stage - we were in the call outs together, and after a couple of rounds of posing I felt totally wiped out and very uncomfortable.  From what I saw  I felt my upper was a lot fuller and more complete than Dean's, but as always his superior quad development was displayed, and for some reason, I'd developed a bad habit of over rotating my leg, completely hiding my ham string (a strong body part for me usually).  The routines were next, and apart form a few tiny balance wobbles on one or two poses during my routine I felt like it came over well and enjoyed by everyone - something I'd wanted to do, with a bit more 'Umph' than my usual softer music.  After I'd finished it I had to hold onto the side of the stage as I was so exhausted.  When we were finished, the placing's were done. I must admit, the judging format was improved from the last time (and the only time) I'd been before, as the line up was split and compared, so much easier to follow from a spectators point of view - even though I know the judges are really the only ones who need to be concerned!). Scott came 4th and was really happy with that, so really pleased for him - I think he just wanted to turn up and be happy with how he looked (great!) me 2nd and Dean pipping me.  Got to say I was pretty disappointed.  The tiny mistakes I had made had cost me, and with someone as quality as Dean, means you can't do that.  The feedback was his condition was slightly harder in the back and hams.  So partly my own undoing's and of coarse his own exceptional physique.
Lee invited me to do the International the following day regardless, I assume as it was a  tight contest or to try again on the following day.  I decided to do it, but it was a situation my mind hadn't really processed, so decided to keep fluids low (like I would have done if it was the usual one day show, and see if that would make any difference to me being a touch harder).
Eating on the day was the next conundrum.  I hadn't had much and the plan was to go for a meal so Jan G had booked a table, but not until 10pm as we weren't sure when we would be done, and partly as it was a large group of us, that was the only time available.  In honesty, I'd liked it earlier as I had the Sunday to do, and I was bloody starving!  It turned out to be a bit of a disaster, as the table was late being made up (restaurant was still busy even at that time!), and then the waiter ballsed up the order, and Alan Mac's starter was still frozen on the inside and got returned), and me not really enjoying what I'd ordered (partly down to being a bit tired and disappointed still) and seemingly only partly containing what the menu described it as.  I ate it ASAP and then Claire and I walked the very short distance back to our hotel.
The breakfast the following day was also a bit of a tricky decision (it was also included in the stay - we have stayed there before and the restaurant is very nice), I went for the smoked Haddock (quite a large piece that was nice) 3 poached eggs (I'd asked for boiled but the didn't do them) and a rasher of bacon for some fats and a bit of salt.  Very nice actually!

So then - the International.

In my class was the guy who won the Caledonian overall and a guy who won the same show as a middle weight, and had dropped down into the Lights (never normally a good sign!), so 3 in total, but tough opposition all things considered.  I'd kept water low, and got some red wine to sip for the day, as that's something I normally do.  When we got on stage (about 3pm?) we hit the stage, and that day I felt a lot more comfortable, and even though there were only 3 of us, we were made to do three rounds of posing, but this was no problem for me (especially compared with the day before) and I could have gone around again if I needed to.  Routines again, then the placing's. 3rd was the Lightweight, 2nd was the Middle who had dropped down, and I'd managed to get 1st.  It was tough, but unanimous apparently, so good from my perspective.  If I'd come 2nd (or 3rd) again I would have bee really down if I'm honest, so happy with that.  More so when I was offered the place to America as part of the UK team - Boom! what I was aiming for.
In the overall, Martin Petro won, with Nigel St. Lewis (nee Peters) coming 2nd with me 3rd.
In the Pro overall it was obvious the Adrian Grey would win that too, after absolutely destroying the opposition the day before, and simply looking like from another planet - a world pro for him no doubt about it.

Great to see the forums Nic, Jamie, Mark Oaks, Ben, Lewis, Dom and our very own Jon Harris who I must thank personally for the time in speaking to me and his invaluable advice.
Great speaking to Alan Mac before the meal too, and the words of encouragement he gave me, plus Richard Gozdecki, Steve Howarth, Adrian Grey, Gavin Gibson, Martin Petro, Damo Lees and Trish -  and anyone else my diet raddled brain has missed.
Also had a nice chat to Si coming home in the car, with his support and advice, and the great backing from Bulk Powders I'm extremely grateful for, and all of my friends in general (you know who you are).
Thanks again to Lee (and Amy) Kemp for running a very slick show that ran like clockwork.

Next stop - the NPA finals in 13 days!


Title: Re: Pain & Precision
Post by: Maveric Matt on October 12, 2015, 10:23:29 AM
great result matt. well done

Thanks Glen  :)


Title: Re: Pain & Precision
Post by: K_Dogs on October 12, 2015, 10:51:40 AM
Great write-up, I’ve been eagerly waiting to hear the details.
Fantastic news about the invitation and a lot to focus on with the NPA finals too.
Thanks for replying to my messages on Saturday even when your head must have been spinning.


Title: Re: Pain & Precision
Post by: Nic on October 12, 2015, 12:49:01 PM
great write up of a great weekend! Fab to see you again Matt (and meet Claire finally) and I'm so pleased for how the weekend ended up for you! :D :D


Title: Re: Pain & Precision
Post by: SuperSi on October 12, 2015, 04:03:13 PM
Great write up, mate. It's a pleasure being able to give a tiny bit of help here and there. :)

An awesome weekend, now onwards and upwards!


Title: Re: Pain & Precision
Post by: Turpin on October 12, 2015, 05:24:05 PM
Great read Matt , and congratulations you looked great in the pics Ive seen  ;)

 T.


Title: Re: Pain & Precision
Post by: mattgriff90 on October 12, 2015, 09:28:35 PM
Awesome result Matt!
Good luck for America, great write up!

Matt


Title: Re: Pain & Precision
Post by: csaunders on October 12, 2015, 10:26:14 PM
Well done, champ.  Seen a few pics floating about on facebook of your backstage - unbelievable density!!! # SHREDDER!


Title: Re: Pain & Precision
Post by: Maveric Matt on October 13, 2015, 09:56:51 AM
Great write-up, I’ve been eagerly waiting to hear the details.
Fantastic news about the invitation and a lot to focus on with the NPA finals too.
Thanks for replying to my messages on Saturday even when your head must have been spinning.


Thanks mate.  I could have written the same amount again it had so much going on!

great write up of a great weekend! Fab to see you again Matt (and meet Claire finally) and I'm so pleased for how the weekend ended up for you! :D :D

Thanks for the support as always, Nic - and great to catch up with you again  :)

Great write up, mate. It's a pleasure being able to give a tiny bit of help here and there. :)

An awesome weekend, now onwards and upwards!

Thanks again, mate.  And yep - the pain train isn't stopping just yet!

Great read Matt , and congratulations you looked great in the pics Ive seen  ;)

 T.

Thanks, T  :)  I'll try and post a few more when I get chance.

Awesome result Matt!
Good luck for America, great write up!

Matt

Thanks Matt  :)

Well done, champ.  Seen a few pics floating about on facebook of your backstage - unbelievable density!!! # SHREDDER!

Cheers Chris  :) - I'm now Uber motivated to improve!  8)


Title: Re: Pain & Precision
Post by: ben-howard on October 13, 2015, 11:18:42 AM
wow, congrats on the invite mate, well deserved, and perfect timing for you to make the slight improvements needed to take the worlds!  8)


Title: Re: Pain & Precision
Post by: Toby on October 13, 2015, 11:58:31 AM
Great weekend buddy. Really got it right on Sunday after going close on Saturday. You know my thoughts, Dean is a superb competitor, an all time great and his A plus game pipped your A minus game. I do feel that being a touch sharper and dryer and you could of taken it. To be that close to someone of that calibre is potentially your best result IMO.

Two more weeks, we could have a great shout at reversing it. Now we need to push on, finish the job and get some Krispy Kremes


Title: Re: Pain & Precision
Post by: Maveric Matt on October 13, 2015, 12:49:43 PM
Great weekend buddy. Really got it right on Sunday after going close on Saturday. You know my thoughts, Dean is a superb competitor, an all time great and his A plus game pipped your A minus game. I do feel that being a touch sharper and dryer and you could of taken it. To be that close to someone of that calibre is potentially your best result IMO.

Two more weeks, we could have a great shout at reversing it. Now we need to push on, finish the job and get some Krispy Kremes

Damn right!

wow, congrats on the invite mate, well deserved, and perfect timing for you to make the slight improvements needed to take the worlds!  8)
Cheers Ben  :)

Right - so I hit the gym last night.  I had yesterday off work , so had a bit of a rest in the morning but also 'needed' to go last night otherwise my days would all be out of sync.
Turned out to be strong! possibly the re-feed I had, or the fact I'd done less actual weights for a few days.
4 sets of 10 reps Military press (10,10,9+1, 8+2)
Machine hack 100k x 15,15,15,12
Leg extension 10,10,10,10,20 reps up the stack x 2 sets
Lateral raise x 10,10 - single arm x 10
Rear bent over raises x12 SS rear cable X overs x 15 for 3 sets
Smith split squats 60k x 12,12,10 - my legs were toast after these.


Title: Re: Pain & Precision
Post by: SuperplexSteve on October 13, 2015, 08:39:17 PM
Thanks for sharing your write up Matt.  I can sense from your words the emotion and exciting that goes into a show like this.  Sounds like it was an impressive line up of bantamweights. Glad to hear that you're already back in the gym.

I definitely want to do this show next year.


Title: Re: Pain & Precision
Post by: Nic on October 13, 2015, 10:29:16 PM
Spotted a couple of pics with you in http://julianward.org/457912/ukdfba-wnbf-photography


Title: Re: Pain & Precision
Post by: felix on October 13, 2015, 11:56:33 PM
Well done Matt excellent result good luck with your preps for the NPA Finals and now the Worlds as well  :)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 14, 2015, 12:33:09 PM
Thanks for sharing your write up Matt.  I can sense from your words the emotion and exciting that goes into a show like this.  Sounds like it was an impressive line up of bantamweights. Glad to hear that you're already back in the gym.

I definitely want to do this show next year.

Hey Steve.  Glad you liked it and made some sort of sense! Yes, it was a full on show - certainly one for you to think about for next year.

Spotted a couple of pics with you in http://julianward.org/457912/ukdfba-wnbf-photography

Ah, cool! - thanks Nic  ;)
I must get round to ordering the video from the show.

Well done Matt excellent result good luck with your preps for the NPA Finals and now the Worlds as well  :)

Cheers Felix - let's keep this momentum going!  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 14, 2015, 12:35:11 PM
Serious leg DOM's from Monday.  I went for a power walk last night too, that was about 40 minutes, but a very quick pace.
Chest and tri's tonight - plus skipping, and maybe a few sprints at the end.


Title: Re: Pain & Precision
Post by: Badger on October 14, 2015, 12:45:41 PM
Good read Matt,

The bantams were the class of the show for me and I had a feeling you would take it on the Sunday as you looked fantastic. Well done mate!



Title: Re: Pain & Precision
Post by: Maveric Matt on October 14, 2015, 12:47:55 PM
Thanks Dave  :)
Nice to see you again - been a while!  Did you say you were going to the NPA finals?


Title: Re: Pain & Precision
Post by: Badger on October 14, 2015, 12:52:40 PM
Yes I am definitely going to be at the NPA Finals so I will give you a shout!

Not long now till you can relax the diet and go back to being 8% bodyfat instead of 3% ;)  


Title: Re: Pain & Precision
Post by: Maveric Matt on October 15, 2015, 09:53:41 AM
Yes I am definitely going to be at the NPA Finals so I will give you a shout!

Not long now till you can relax the diet and go back to being 8% bodyfat instead of 3% ;)  

Excellent mate!
Haha  -that made me laugh  :) - The first few % are going to be put back on in record timing!
Got all my world's confirmation last night - mega happy with that!


Title: Re: Pain & Precision
Post by: ben-howard on October 15, 2015, 10:01:21 AM
thats great news, and gonna be your best im sure, another world title in the making!


Title: Re: Pain & Precision
Post by: Nic on October 15, 2015, 11:13:12 AM
Exciting. I'm jealous! Have an incredible time and please let us know alllll about it :D :D


Title: Re: Pain & Precision
Post by: Maveric Matt on October 15, 2015, 12:35:39 PM
thats great news, and gonna be your best im sure, another world title in the making!

Fingers crossed mate!

Exciting. I'm jealous! Have an incredible time and please let us know alllll about it :D :D

Will do! - and expect a lengthy report afterwards! I've got a few things to ask you as you have done it twice before, going to at the NPA finals if that's ok?


Title: Re: Pain & Precision
Post by: K_Dogs on October 15, 2015, 12:42:49 PM
Keep plugging away mate, the rewards are greater than the sacrifice  :D


Title: Re: Pain & Precision
Post by: Maveric Matt on October 15, 2015, 12:43:45 PM
Yesterday afternoon especially I felt like crap.  Very tired, and I have severe quad DOMS from Monday's session (and possibly Tuesdays power walk) so wasn't expecting much at the gym.  Turns out the environment was enough to perk me up, so had quite a good chest and tri session.
Incline smith - 8,8,7,5 into 15 rep DS
Decline smith - 10,10
Small incline flye 8,9
Flat cable flye 12,12
Tri cable push downs SS Over head tri extensions on cable 3 sets
Rope push downs 10,10
Abs - Lying leg raises with push x15,15
Cable crunches x 30

Skipping 250 reps
Car park sprints/power walk x 3 sets

As above - my quads are still really DOMS-y and looking quite soft as a result of it  :-\  Not sure if doing some cycling on the turbo trainer tonight may be better than power walking again tonight?  Suggestions?


Title: Re: Pain & Precision
Post by: Maveric Matt on October 15, 2015, 12:44:32 PM
Keep plugging away mate, the rewards are greater than the sacrifice  :D

Head is still firmly down!


Title: Re: Pain & Precision
Post by: Toby on October 15, 2015, 12:51:23 PM
Why so much smith work rather than free bar?

Sounding like a leisure centre trainer..... 8)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 15, 2015, 12:57:55 PM
Why so much smith work rather than free bar?

Sounding like a leisure centre trainer..... 8)

Mainly to force the changes.  This has given me the option of going very wide with my grip, putting more tension on my outer pecs, that I feel has worked.  The decline straight after is purely for speed and keeps things moving.  Currently, there is an ISO machine that simulates a decline press, but we just don't get on with it.  Not sure we 'fit' the machine that well, and has a tendency to lift me off the pad.  There isn't a free weight decline set up - I think there's going to be a dedicated bench when he moves the gym.
Don't worry - there's still plenty of Pain (and Precision) going on!  8)


Title: Re: Pain & Precision
Post by: Nic on October 15, 2015, 01:47:07 PM
thats great news, and gonna be your best im sure, another world title in the making!

Fingers crossed mate!

Exciting. I'm jealous! Have an incredible time and please let us know alllll about it :D :D

Will do! - and expect a lengthy report afterwards! I've got a few things to ask you as you have done it twice before, going to at the NPA finals if that's ok?

Yes of course. Chat to me at NPA :)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 16, 2015, 09:52:49 AM
thats great news, and gonna be your best im sure, another world title in the making!

Fingers crossed mate!

Exciting. I'm jealous! Have an incredible time and please let us know alllll about it :D :D

Will do! - and expect a lengthy report afterwards! I've got a few things to ask you as you have done it twice before, going to at the NPA finals if that's ok?

Yes of course. Chat to me at NPA :)

Cool  :) 8)

Decided to go on the bike instead of walking last night, partly to see if that would free the quads off a bit, and partly as I felt they would be moving more.  I set up an old laptop in the garage and put some BB motivation video from youtube.  Bloody thing was 40 minutes long! but stayed on the bike till it was done.


Title: Re: Pain & Precision
Post by: K_Dogs on October 16, 2015, 01:02:15 PM
Split squats in the Smith machine he said! My Glutes are still wrecked from doing them on Wednesday.
Thanks for the tip / pain.


Title: Re: Pain & Precision
Post by: Damo NY on October 18, 2015, 02:12:35 PM
Congratulations on last weekend mate. You looked great.   See you in 25 days  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 19, 2015, 12:38:09 PM
Split squats in the Smith machine he said! My Glutes are still wrecked from doing them on Wednesday.
Thanks for the tip / pain.

They really hurt don't they! We do them standing on a plate to give a bit more depth.  Really good way to finish off after the hacks and extensions!

Congratulations on last weekend mate. You looked great.   See you in 25 days  8)

Hey Damo - thanks mate,  you too! I'm definitely up for the trip! and feel like I'm improving too.  That will soon change after the completion when we get some American junk food into us!  ;D


Title: Re: Pain & Precision
Post by: Maveric Matt on October 19, 2015, 12:47:45 PM
Been mega busy the last few days.  I've made a few diet tweaks, and generally feel better than I did a week or two ago.  Training is going well, and I've noticed much more strength retention during this diet.  A combination of the BCAA's and HMB I have been using.
Friday we did -
High rows 10,10,10 then 10 singles as a SS
Low rows 10,8,8 - wasn't really feeling these.  It's been a while since we used this machine
High pulls 10,8,6+2
Wide grip chins 10,8,7
Wide grip straight bar curls 10,10,10
DB hammer curls 9,8,8
Skipping 250+ reps
Then loads of power walking/lunges/sprints/jumps in the car park.

Saturday - bike on the turbo trainer again 40 minutes - really got the laptop / bike combo set up perfectly now! This time I watched the road to mr.Olympia 1988 again (I've seen it more than once!)

Sunday - High rep leg workout (last leg session before the finals in 1 weeks time).
Machine hack 80k x 20,20,20
Leg extensions 15,15,15,20
Ham curls 20,20,20
Smith split squats 12,12,12 each leg (stood on plate)
Then 250+ skips followed by power walking laps and side steps.

Bike again tonight.  What to watch......


Title: Re: Pain & Precision
Post by: Maveric Matt on October 20, 2015, 12:45:57 PM
Went on the bike again last night (turbo trainer - loads harder than on the road) for 40 minutes.  Tougher though as my legs were aching from the dedicated leg session I did the day before.
Gym again tonight for chest, tri and delts.  
Thursday will be a lighter session of back and biceps.  Friday is probably down the gym doing a bit of posing.

I had a bit of a result at the weekend at my local butchers.  I decided to switch to Turkey for the final week (but still bought another 5kg box of chicken breasts) and asked if he did Turkey breasts.  They don't but offered me a half a Turkey crown that he cut into strips for me (about 180g each) that made 11 I think for £17.  Looked really nice meat too, and as it was a crown, not much if any sinew to it.  I cooked up a batch on the old George Foreman grill, and came out really well. 


Title: Re: Pain & Precision
Post by: Maveric Matt on October 21, 2015, 12:40:37 PM
Gym last night - last few workouts now before the NPA finals on Sunday.
Shoulders, Chest and Triceps was the order of the day.
Military press 50k x 10,10,10 (7+3)
Incline smith chest press 80k x 8,6,5 into DS 50k x15 (10+6 one rep fine!)
Decline smith chest press 80k x 10,10
Small incline DB flye 22.5k x 8, 20x9
Cable flye flat x10,12
DB lateral raise 12.5kx10,10k x 10 - single arm 10k x 10
Tricep cable push downs x12,12,12,12

Skipping 300+ reps
Then power walking car park lengths x 8

Felt pretty tired last night, partly from being on the bike the night before.  I have noticed a lot more strength retention though - down to the HMB I think.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 21, 2015, 01:10:33 PM
Nice when you have a good butcher.

Good luck for the weekend mate. Totally different class so will give you a new challenge  ;D Mind you it would take a world class athlete to beat you tbh


Title: Re: Pain & Precision
Post by: Maveric Matt on October 22, 2015, 12:37:54 PM
Nice when you have a good butcher.

Good luck for the weekend mate. Totally different class so will give you a new challenge  ;D Mind you it would take a world class athlete to beat you tbh

Yes, it's ideal really, especially as we have got to know them - even Hayden!
Thanks, mate.  I'm not taking anyone for granted, and I'm keen to be at my best.

I went on the turbo trainer again last night (I had planned on power walking, but the rain was bad), in a way, I think it's probably harder work in terms of overall energy expenditure.
I did another 40 minutes, that wasn't as hard as Monday's session.  Guess what was playing on the laptop? Clue - Bodybuilding DVD ...... P I


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 22, 2015, 01:42:27 PM
It's a mindset thing you have to be in prep 100% or it's not worth it. I'm sure you will look bang on.



Title: Re: Pain & Precision
Post by: Toby on October 23, 2015, 08:53:01 AM
Hopefully we will see some tightening up at this show which is another step on the journey which still has a few weeks left in it. No matter what happens, I know you will demonstrate the good sporting attitude that you are known for. Great to be respected for more than just your physique but also your attitude and personality. Really looking forward to this weekends show.


Title: Re: Pain & Precision
Post by: Maveric Matt on October 23, 2015, 12:33:47 PM
It's a mindset thing you have to be in prep 100% or it's not worth it. I'm sure you will look bang on.



Cheers dude  :)  yes, it's all about keeping those blinkers on and taking each job as it comes.

Hopefully we will see some tightening up at this show which is another step on the journey which still has a few weeks left in it. No matter what happens, I know you will demonstrate the good sporting attitude that you are known for. Great to be respected for more than just your physique but also your attitude and personality. Really looking forward to this weekends show.

Cheers mate.  I feel like I have, my face has completely gone in and looks like a wet sock.  I'm using my usual protocol too (as this is a typical one day show).
It's building up to be another great show!


Title: Re: Pain & Precision
Post by: Maveric Matt on October 23, 2015, 12:48:10 PM
Bit of an easy session last night, partly to stretch my back out in preparation for Sunday.  Feeling pretty wiped out the last 2 days, and work has been a bit of a struggle at times.  Made a few silly diet brain mistakes that are quite frankly shocking and basic.  Water loading too, so that's quite tiring in itself.

Anyhoo -

Wide chins 10,10
High row 10,10
Low row 10,10,10
Straight bar curls 40k x 10,10
DB hammers 20k x 10,10
Single arm low pulley cable rows x12,12
Skipping 300+ reps, then 4 lengths of car park walking.

popping down the gym this afternoon for a bit of posing, then rest up till Sunday.


Title: Re: Pain & Precision
Post by: felix on October 23, 2015, 11:16:13 PM
Good luck for the NPA Finals on Sun Matt I am sure you will look excellent on stage.


Title: Re: Pain & Precision
Post by: Badger on October 24, 2015, 05:42:09 PM
Good luck tomorrow mate, I will be there to give you a shout! I have got a feeling it's going to be another very good day in the office for you :)


Title: Re: Pain & Precision
Post by: ben-howard on October 26, 2015, 05:47:26 PM
congrats on your 3rd british title mate! from the pics you looked awesome legs much fuller and leaner than just a couple of weeks ago! bring on the worlds your gonna kick ass! - must have been close between you and sam, do you think you could improve further for the worlds? whats the plan?


Title: Re: Pain & Precision
Post by: Jon on October 27, 2015, 12:02:48 AM
Well done Matty!

You looked much improved in that short space of time and it fully paid off, much harder in the legs, nice and full, posing on point as always and enjoyed the routine too. Congrats on winning yet another British title. :)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 27, 2015, 01:45:51 PM
Good luck for the NPA Finals on Sun Matt I am sure you will look excellent on stage.

Thank you Felix  :)

Good luck tomorrow mate, I will be there to give you a shout! I have got a feeling it's going to be another very good day in the office for you :)

Always a pleasure seeing you and the other half  :)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 27, 2015, 01:49:25 PM
congrats on your 3rd british title mate! from the pics you looked awesome legs much fuller and leaner than just a couple of weeks ago! bring on the worlds your gonna kick ass! - must have been close between you and sam, do you think you could improve further for the worlds? whats the plan?

Thanks Ben  :)
Yes, I felt a lot better / happier inside and out from the two weeks for sure, and I've got the world's firmly locked in my cross hairs.
As for improving for the worlds, I've altered a few poses that now I have seen via pictures etc.  I'd like to fine tune, and hopefully display my physique slightly better.  Apart form that, I was happy with my condition and fullness.


Title: Re: Pain & Precision
Post by: Toby on October 27, 2015, 01:51:07 PM
Weekend report to follow?


Title: Re: Pain & Precision
Post by: Maveric Matt on October 27, 2015, 01:51:40 PM
Well done Matty!

You looked much improved in that short space of time and it fully paid off, much harder in the legs, nice and full, posing on point as always and enjoyed the routine too. Congrats on winning yet another British title. :)

Thanks, Jon  :)
Those tweaks certainly made the difference (and were needed), much appreciated the time and words you had for me.
A 3rd British (dare I say - 3peat?) is something I'd not even dream of only a few years ago.


Title: Re: Pain & Precision
Post by: Maveric Matt on October 27, 2015, 01:53:19 PM
Weekend report to follow?

Well, they have become somewhat customary now haven't they!  When I get a moment, I shall pen one.  (It will be a long 'en).  And a world's one too! I wonder if Nic will be my ghost writer?


Title: Re: Pain & Precision
Post by: Toby on October 27, 2015, 01:56:51 PM
I am giving serious thoughts to filming the World's. Hmmmm


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 27, 2015, 02:08:37 PM
great work mate. As you know me and Jan are mega happy you did the 3PEAT


Title: Re: Pain & Precision
Post by: Rossdog on October 27, 2015, 02:19:45 PM
Looked unreal.. Them hamstrings JESUS!!!! Well done bro #3peatcomplete


Sent from my iPhone using Tapatalk


Title: Re: Pain & Precision
Post by: Maveric Matt on October 27, 2015, 09:33:54 PM
I am giving serious thoughts to filming the World's. Hmmmm

Once in a lifetime footage  :)

great work mate. As you know me and Jan are mega happy you did the 3PEAT

Thanks guys  :) shame you guys couldn't make it to fully complete the gang , it was a good day.

Looked unreal.. Them hamstrings JESUS!!!! Well done bro #3peatcomplete


Sent from my iPhone using Tapatalk

Thanks dude  :). Good seeing you again bud  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on October 28, 2015, 01:43:46 PM
Right, back in the gym last night, and actually the first full weight session in a week.  It hurt.  A lot.  Robbie couldn't make a Tuesday, so I went solo.  Anth at the gym took this as an opportunity to beast me, plus Rich the owner joined in with him once or twice!  I managed to hit all my numbers except on the military press I  did 10,10,10,8 instead of 4 x 10.  They really pushed me on the machine Hacks though, 3 sets of 15 reps @100kg very slow and strict with NO stopping.  Same with the leg extensions.
I didn't train calves as they are still sore form the Sunday show.  Managed to skip 200+ reps but they were awful as my legs were battered and I felt like a baby Elephant doing them.
So, all in all, not too bad strength wise.  Since the latest weight drop the poundage's are getting more taxing, but this routine was set out with the goal of hitting the same numbers as long as possible while losing body weight.
I'll be weight training one day on, one day off till the world's, so the days will change around a few times.  Got my head around some sort of schedule of body parts to coincide with the trip.
On the Turbo trainer tonight.
15 days till take off......


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 28, 2015, 02:11:26 PM
Nice idea mate training every other day. Looking forward to a write up about Sunday if you get chance.



Title: Re: Pain & Precision
Post by: K_Dogs on October 28, 2015, 04:49:22 PM
Agree with Scott, day on day is a good plan, plus mentally it's easier to swallow. Final stage now mate, keep doing exactly what you're doing because it's clearly working!


Title: Re: Pain & Precision
Post by: Maveric Matt on October 29, 2015, 01:48:08 PM
Nice idea mate training every other day. Looking forward to a write up about Sunday if you get chance.



It was partly due to making everything fit and regular enough with the trip, and making sure everything gets hit the way I wanted it to be.
Write up's on my list!

Agree with Scott, day on day is a good plan, plus mentally it's easier to swallow. Final stage now mate, keep doing exactly what you're doing because it's clearly working!

Thanks, bud - that's the plan.  I'm keeping the cardio routine the same, and try to maintain where I was from the NPA finals really.
I'm going to have a cheat meal Sunday lunch time with the family as it's my sisters birthday, then no more till the states.  (look out after that!).


So, as expected, Quad DOMS are pretty bad.  I went on the Turbo trainer last night, and did 40 minutes and finished watching Pumping Iron.  It was pretty tough, especially the first half.  Goes to show how you can struggle once you stop doing it for a few days.  Still, should help me out when I actually get out on the roads again with Jon!


Title: Re: Pain & Precision
Post by: Maveric Matt on October 29, 2015, 10:25:30 PM
Just received my photos from Fivos. I'll download them tomorrow. In the mean time, a couple of shots Toby took the Saturday night before the NPA finals.



[attachment expired]


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 30, 2015, 09:54:01 AM
much drier than the UKDFBA mate. Did you up your water and cut it a bit?


Title: Re: Pain & Precision
Post by: Maveric Matt on October 30, 2015, 01:07:30 PM
The NPA British Finals - 2015

Toby arrived at my place Saturday evening, and we did a condition check in pretty much straight away.  I felt happy with how I was looking, and knew the tweaks that I’d made during the two weeks since the UKDFBA had made a difference, but it was good to get it confirmed.  The great thing about knowing Toby as long as I have is that he is very in tune with my physique and how I move, so a double thumbs up was good news!
Hayden was staying at my folks for the Saturday and Sunday night after we explained what I was doing.  After a kiss and a cuddle he said “when I’m a bigger boy, can I come to your strong man competitions?” which put a bit of a lump in my throat, as you can possibly imagine!
So, we set off early, around 6.45am for the 3 hour drive to the venue.  I must say, having an earlier start to the show this year was good news and worked really well (weigh in 10-11, and pre-judging from 11.30).
We arrived in plenty of time (the car parking is literally next to the venue, and costs a quid for all day – ideal!) so registration was just starting, with the juniors etc. going in first, so we all had a chat with a few of the ‘fam’ in the bar / reception area.  We saw lots of familiar faces, Tony Barnes and gf first, so had a chat with them, then got weighed in at 60.4kg.  Had a chat with Charlie Magee, Richard Gratton and a few others before meeting up at the seats and then chatting to Si who was setting up the Bulk Powders stand with mrs.Si.  We got straight into catching up and the usual jokes / wind ups / banter along with Toby, then spoke to Lewis Rossi before sorting our seats out for the day….
We managed to bag a row, that was enough for the supporters I was lucky enough to have, Claire, Nic, Toby, and also Toby’s gf who’s really nice and open, so soon settled into the group, and Claire had an extra buddy to natter to, which was nice.
I managed to watch the Masters classes, and once the juniors had come out, we decided to go back stage and start to get ready.  I spent a fair bit of time with Nigel Wilkie , who had narrowly placed 2nd the week before at the MWC, so he’d asked if I could give him a nod when I thought it was time to start.  Nice, genuine guy, and in a way I felt a bit bad as I swayed him into doing the finals, as he felt he still had ‘a bit in the basement’ but by his own admission, had put on 1 kg in the week, so perhaps physically had had enough.  Claire as always did a sterling job with the tan – 3 light coats of Dream tan #2.  I had the usual mini panic of not being ready in time (aside from our best efforts to calculate when I’d be on) but it was only short lived and turned out to be pretty bang on actually (appox. 1 hour before).  It helped as I was on after an interval (15 minutes) so I knew from that point exactly the times.
There was 8 in my class, and the standard seemed to be good.  We had singled Ribaz out as the years danger man, from his performance at the NPA Yorkshire, and then subsequent BNBF shows and others, winning or placing 2nd.
After the previous show, I felt posing very comfortable and easy, and could have gone around again if needed, and was chatting to Si about it after that it may be pose specific fitness that had me so wiped out on the first day of the UKDFBA only 2 weeks earlier.
The general feedback I was getting was that I was definitely ‘on point’, and certainly TBE from my perspective, so that’s what I really wanted.
In the interval before the evening show I saw another load of familiar faces, Fivos, Richard Walker, Andy Hallahan (looking very fit and solid) Carol Streeter, Davey and George, Carl Zambra and loads others, along with Tony Motalbano, who we spoke a fair bit, as I said he was a person I’d looked to in the early days at this posing as he was always very slick,  plus a special mention to Jon Harris, again thanks for the support you have given  me – it’s very valuable.
When it was time to go again I’d heard enough to know I was in a good place, and also coincidently, a pose that had been on my mind to possibly change – the side Triceps shot regarding leg placement (scissor leg or bent front leg) a few people mentioned it, mainly Fivos and Toby, that as my hams were looking good, it would display them better, so that convinced me to change.  (I’ve seen a couple of pictures, and although needs a bit of polishing, certainly looks better).
I’d also added a couple of extra poses to my routine, and after seeing the video, am pretty happy with it.  I’d wanted to do something with a bit more ‘oomph’ to it, and make a bit more of a statement / impact, as typically I’ve done  slower, more floaty routines and music, so happy it went down well.
As for the guys in my class, I always seem to have large mental blanks.  I think I tend to go into some sort of mega focused zone, that I miss a lot of what is around me.  I remember Ribaz coming 3rd (who we had 2nd) Martin Rollands second, with me first.  Pretty damn happy with that, and as far as I know, the first lightweight to hold the title 3 times?
Next was the overall.  I’d managed to catch the heavyweight class, where the massive Sam Watt managed to pip Nigel St. Lewis (nee Peters), but I was getting strong feedback my package could be enough to push him in it.  In all honesty, and for a split second, I thought I’d actually done it, but in reality I was actually giving away 40kg to him! And a sheer mass of 100kg on stage is too much for any judging panel to ignore.  I’m still happy I managed to even rock the apple cart!

As for the rest of the show, I really enjoyed it.  The venue in my opinion is very good, with plenty of space, and services.  The back stage area is big too, with plenty of mirrors.
The standard I felt was also good, and with no disrespect to the class, less female fit body entries, and also less novices, made the open classes swell and make the competition deeper in each.
Thanks to Michael Phillips and all of the other behind-the-scenes crew that make the show what it is, and also the epic trophy that I won.
All done and dusted by 9pm (we were probably one of the last to leave) we grabbed a pizza that I ate on the way home, arriving at 1.15am  - so a long day for us!
I had a hot shower when I got in, to try and wash any tan residue (or as much as possible) off before going to bed.
When I got out of the shower, the combination of salty pizza and hot water made my veins look like I’d been involved in an explosion at a Heinz spaghetti factory! (Even Paul Dillet would have been impressed).
This is the first time I’ve really ‘trained’ for a completion, and the last 2 years have been pretty brutal.  I can honestly say, the improvements I’ve made have been down to the different training approach (and subsequent gym change) and my nutrition / supplementation from the guys at Bulk Powders.  

Next stop – Atlantic City!  



Title: Re: Pain & Precision
Post by: Maveric Matt on October 30, 2015, 01:37:51 PM
much drier than the UKDFBA mate. Did you up your water and cut it a bit?

I had made a few other dietary changes, but yes, I did my normal water system this time.  I'll stick with it now that I've tried the other


Title: Re: Pain & Precision
Post by: SuperSi on October 30, 2015, 02:07:15 PM
Great write up, mate. It was a really good day and you looked superb. You can't ask anymore than being your TBE. 3 British titles is a great achievement!

Not long to go until Atlantic City - should be an awesome experience.

Hayden was staying at my folks for the Saturday and Sunday night after we explained what I was doing.  After a kiss and a cuddle he said “when I’m a bigger boy, can I come to your strong man competitions?” which put a bit of a lump in my throat, as you can possibly imagine!

That's really cute!  :)


Title: Re: Pain & Precision
Post by: Nic on October 30, 2015, 02:18:00 PM
Nice report! :D :D


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 30, 2015, 02:19:11 PM
Nice report mate. Looks like a very solid class indeed. Your going to have to build an extension for all those Conans


Title: Re: Pain & Precision
Post by: Maveric Matt on October 30, 2015, 02:27:47 PM
Great write up, mate. It was a really good day and you looked superb. You can't ask anymore than being your TBE. 3 British titles is a great achievement!

Not long to go until Atlantic City - should be an awesome experience.

Hayden was staying at my folks for the Saturday and Sunday night after we explained what I was doing.  After a kiss and a cuddle he said “when I’m a bigger boy, can I come to your strong man competitions?” which put a bit of a lump in my throat, as you can possibly imagine!

That's really cute!  :)

Thanks mate  :) And yep, one more battle to go!

Nice report! :D :D

Thanks Nic  :) I appreciated your hollering at me when I was up there  :) 8)

Nice report mate. Looks like a very solid class indeed. Your going to have to build an extension for all those Conans

Thanks bud, shame you and Jan couldn't finish rounding off the gang. haha - my days of building extensions are OVER!  :D


Title: Re: Pain & Precision
Post by: Toby on October 30, 2015, 02:39:53 PM
Superb write off. I know I just text you to say that but worth repeating. Really captures the day well. One of our best journeys yet, shame the Galts were not there to enjoy it but it was a superb day and you once again reigned supreme.

The lower came in well, you know I had much to say about that before the event and you were right, you pulled it in. One stop on this journey to go


Title: Re: Pain & Precision
Post by: SCOTTGALTON on October 30, 2015, 02:40:12 PM
It was a shame but we have a new little ragdoll and it's fair to say he's active!!!

We are both over the moon for you and Claire and it's clear from spending time with you that she is massively supportive and very proud. Give us a shout when you have conquered the USA and we can rondez vous


Title: Re: Pain & Precision
Post by: Maveric Matt on October 31, 2015, 04:18:57 PM
It was a shame but we have a new little ragdoll and it's fair to say he's active!!!

We are both over the moon for you and Claire and it's clear from spending time with you that she is massively supportive and very proud. Give us a shout when you have conquered the USA and we can rondez vous

Definitely bud.  When I get back I'm going to party (well, eat) like it's 1999!



[attachment expired]


Title: Re: Pain & Precision
Post by: Maveric Matt on October 31, 2015, 04:21:32 PM
A few of Fivos' pictures from the show - sterling job as always!



[attachment expired]


Title: Re: Pain & Precision
Post by: ben-howard on October 31, 2015, 04:54:36 PM
How you made that much improvent in 2 weeks I do not know, but seriously if your. Lower looked like that at the UKDFBA I believe you would have beated dean, that much improved!


Title: Re: Pain & Precision
Post by: Maveric Matt on November 01, 2015, 12:54:20 PM
Thanks Ben  :)
Yes, things didn't really pan out on the Saturday like I wanted, just lots of little things that all added up.
I'm just pleased I could bring it back around for the finals and now maintain it for the world's!

Here is a YouTube link that Tony Montalbano took of the overall. With me and the massive Sam Watt going toe to toe!


http://www.youtube.com/watch?v=6wyeyMPZsrQ&sns=em


Title: Re: Pain & Precision
Post by: Toby on November 01, 2015, 04:33:39 PM
Hard to know Ben and we never will and I think the important point to remember is the show date was set early and the competitors know when to be ready and that is all that matters, what they present side by side on the day and Dean nailed it on the day. Matt has improved hugely in the two areas I think he needed too (Glute/Ham and back conditioning) but who is to say that Dean wouldn't also improve them in another two weeks?

I think that the gap would have been closer but not sure it would have been enough, Dean was superb on the day. Maybe another day will present itself to line up again


Title: Re: Pain & Precision
Post by: Maveric Matt on November 03, 2015, 01:46:01 PM
Yep, you can only beat what's in front of you.  If's, and's, pots n pans aye.  Frustrating, but such is life as they say.

Noticed I haven't logged a few sessions.
I've still arranged everything so its one on one off to fit the dates and how I want to finish for the trip.

Saturday - Back, Bicep, Ham - in the mix a bit..

Wide grip chins 10,10,10,10 - tough at the end but pleased with that
High rows 80k x 10,10,8 > then 8 singles per arm
Low rows 70k x 10,10,10
High Pulls 80k x8,70k x10, 60k x 10
SLDL with dumbell's 30k x 10,10,10
Straight bar, wide grip bicep curls 40k x10,10 - too heavy 30k x 10,10
Hammer curls 20k x8,15x9, x10
Skipping 300+reps then power walking lengths of car park

Monday - Shoulders, Quad, Calf

Military press 50k x10,9+1, 7+3, 6+4 - so 4 sets of 10 reps, not too bad
Leg press 200k x 12,12,12,12 - very deep and controlled at the bottom.  No lock out unless needed.  Went from easy to hard quite quickly!
Lateral raises 12.5k x10,10 single arm 10k x10
Upright row 40k x 10, x8
Bent over rear flye 12.5k SS with cable X overs for rear delt x15 for 3 sets
Plate raise to the front 15k x12, 20k x 12
Calf raise 21's x 2 sets
Skipping 300+ reps then power walking again.

I did 40 minutes on the turbo trainer on Sunday, so training and / or cardio is still every day.  I'm looking even leaner and harder than 2 weeks ago.  This is the best condition I have ever been, literally no fat left and with fibres popping everywhere.  Still looking full and my waist has shrunk even more.
I've spoken to old guard Ron about taking some more pictures down the gym at the weekend, with his proper set up like he did in 2013 to fully capture it.

8 days to go...........

 



Title: Re: Pain & Precision
Post by: Nic on November 03, 2015, 01:55:07 PM
Glad it's going well Matt. Hang on in there keep toughing it out!

You reminded me I must get a turbo for the winter.



Title: Re: Pain & Precision
Post by: Toby on November 03, 2015, 02:00:30 PM
How are you doing the military press? Seated or standing? Free bar or smith?


Title: Re: Pain & Precision
Post by: SCOTTGALTON on November 03, 2015, 02:03:58 PM
Nice work mate. All sounds very good indeed.


Title: Re: Pain & Precision
Post by: Maveric Matt on November 03, 2015, 09:02:40 PM
Glad it's going well Matt. Hang on in there keep toughing it out!

You reminded me I must get a turbo for the winter.



Thanks Nic. I must admit I'm watching the clock and counting down the days now  :-\

Turbo trainer again tonight for 40 minutes!

Keep an eye on Halfords. Mine's an Elite Volare magnetic one. They do good deals on them sometimes. Have you used one before? They don't let up!


Title: Re: Pain & Precision
Post by: Maveric Matt on November 03, 2015, 09:04:41 PM
How are you doing the military press? Seated or standing? Free bar or smith?

I do them standing with a standard Olympic bar. 'Orrible!


Nice work mate. All sounds very good indeed.

Cheers dude. It certainly is nice not getting so depressed watching the strength plummet through the floor!


Title: Re: Pain & Precision
Post by: Toby on November 03, 2015, 09:27:27 PM
I did them last week after Nic recommended them. Tough exercise, so different to be braced into a seat


Title: Re: Pain & Precision
Post by: Nic on November 03, 2015, 09:51:15 PM
Glad it's going well Matt. Hang on in there keep toughing it out!

You reminded me I must get a turbo for the winter.



Thanks Nic. I must admit I'm watching the clock and counting down the days now  :-\

Turbo trainer again tonight for 40 minutes!

Keep an eye on Halfords. Mine's an Elite Volare magnetic one. They do good deals on them sometimes. Have you used one before? They don't let up!

Yep had one for years in my triathlon days but "lost" it in my divorce haha. We have a good bike shop in town, I'll pop in there.

Not long now champ keep your chin up!


Title: Re: Pain & Precision
Post by: Badger on November 03, 2015, 11:10:42 PM
Final stretch Matt, time to put the last bit of icing on the cake (pardon the mention of cake lol)

Great turning shot of your back/hamstrings on facebook, those striated lat insertions are something else 8)


Title: Re: Pain & Precision
Post by: Maveric Matt on November 04, 2015, 01:36:37 PM
I did them last week after Nic recommended them. Tough exercise, so different to be braced into a seat

Definitely mate.  I find they also help with your core and hit my Lat's too.  4 sets of 10 is a long road though!

Glad it's going well Matt. Hang on in there keep toughing it out!

You reminded me I must get a turbo for the winter.



Thanks Nic. I must admit I'm watching the clock and counting down the days now  :-\

Turbo trainer again tonight for 40 minutes!

Keep an eye on Halfords. Mine's an Elite Volare magnetic one. They do good deals on them sometimes. Have you used one before? They don't let up!

Yep had one for years in my triathlon days but "lost" it in my divorce haha. We have a good bike shop in town, I'll pop in there.

Not long now champ keep your chin up!

Annoying when that happens isn't it! Which one did you have before?  I've actually got a 20% discount card for Halfords - shame I can't pass it to you  :-\
Will do  :)

Final stretch Matt, time to put the last bit of icing on the cake (pardon the mention of cake lol)

Great turning shot of your back/hamstrings on facebook, those striated lat insertions are something else 8)

Mmmm - cake...... :'(  I'll be making up for it once I'm done!
Thanks, mate.  That shot was actually within my routine, but seemed to come out well.  Haha - the guys at the gym call it the Oyster back  :D


Title: Re: Pain & Precision
Post by: Nic on November 04, 2015, 01:53:27 PM


Annoying when that happens isn't it! Which one did you have before?  I've actually got a 20% discount card for Halfords - shame I can't pass it to you  :-\
Will do  :)

Not a clue - a Tacx but can't remember which one. I might just get rollers instead - dunno!


Title: Re: Pain & Precision
Post by: Maveric Matt on November 04, 2015, 01:59:00 PM


Annoying when that happens isn't it! Which one did you have before?  I've actually got a 20% discount card for Halfords - shame I can't pass it to you  :-\
Will do  :)

Not a clue - a Tacx but can't remember which one. I might just get rollers instead - dunno!

Those rollers look like a death trap to me! Brave!


Title: Re: Pain & Precision
Post by: K_Dogs on November 04, 2015, 02:51:01 PM
I guess that strength lose comes from less fat around the joints, soooooo, less strength = less fat  ;D

Keep the 'thinking' to a mimimum and just do it pal, being so close makes it worse I do, but as Badger mentions, you look awesome in those recent shots.


Title: Re: Pain & Precision
Post by: Nic on November 04, 2015, 02:55:12 PM


Annoying when that happens isn't it! Which one did you have before?  I've actually got a 20% discount card for Halfords - shame I can't pass it to you  :-\
Will do  :)

Not a clue - a Tacx but can't remember which one. I might just get rollers instead - dunno!

Those rollers look like a death trap to me! Brave!

I used to think so too but they're really not so bad. You just "push off" the same as you do when you're cycling off up the road. The main difference rollers vs turbo is that you can't change resistance on rollers, so it's for more of a steady-state session. Turbo for intervals/clmbing etc.


Title: Re: Pain & Precision
Post by: Maveric Matt on November 05, 2015, 01:37:18 PM
I guess that strength lose comes from less fat around the joints, soooooo, less strength = less fat  ;D

Keep the 'thinking' to a mimimum and just do it pal, being so close makes it worse I do, but as Badger mentions, you look awesome in those recent shots.

Thanks, bud  :)  I actually meant I haven't lost so much strength (so not got the weak as a sparrow condition to get so depressed about) - so maybe I've built some muscle around my joints  - Gainz!



Annoying when that happens isn't it! Which one did you have before?  I've actually got a 20% discount card for Halfords - shame I can't pass it to you  :-\
Will do  :)

Not a clue - a Tacx but can't remember which one. I might just get rollers instead - dunno!

Those rollers look like a death trap to me! Brave!

I used to think so too but they're really not so bad. You just "push off" the same as you do when you're cycling off up the road. The main difference rollers vs turbo is that you can't change resistance on rollers, so it's for more of a steady-state session. Turbo for intervals/clmbing etc.

Hmm - I can still see a Zero mph lycra crash happening in my garage if I did try them!


Title: Re: Pain & Precision
Post by: Maveric Matt on November 05, 2015, 01:44:48 PM
Had to rattle through last nights session a bit sharpish as Claire had to work late, and so I had to be home for when my folks dropped Hayden off, as they look after him on Wednesdays.

Incline smith press 80k x 8,8,6,5 -> into 50k x 17 reps (11+6)
Decline smith 80k x 10,10,10
small incline flye 22.5k db's x 9, 20k x 9
then
Flat cable flyes pin #3 x12, pin #2 x15
Tricep push downs 12,12,12
V bar OH tri extensions x 12,12,12
Rope push downs 12,12,12

missed skipping and walking as I didn't have time.

I did do a quick condition check with some of the guys, as I was debating the cardio because I am leaner still this week (agreed by everyone) and was a bit worried of crossing over to the skinny look, as if there's no fat left, I don't want to be burning muscle!  The general feeling was I'm still looking full, so keeping the cardio in tonight, Saturday and finally on Monday, before resting and carbing up after that.
6 days...........


Title: Re: Pain & Precision
Post by: Maveric Matt on November 06, 2015, 10:56:04 AM
Another 40 minutes on the turbo trainer again last night, and only 2 more cardio sessions left.
Hitting the gym tonight for my last all over leg work out, higher reps.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on November 07, 2015, 09:47:37 AM
sounds like a very solid plan mate. You must be excited?


Title: Re: Pain & Precision
Post by: ben-howard on November 07, 2015, 01:41:40 PM
if your not i am!  ;D gonna smash it this weekend im sure!  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on November 08, 2015, 08:41:50 AM
sounds like a very solid plan mate. You must be excited?

Yes mate - just wanting to get over there and get stuck into them. I'm more than ready!


if your not i am!  ;D gonna smash it this weekend im sure!  8)

Haha - definitely mate!


I went down the yesterday to meet old Ron to do some pictures. I was pretty tired and a bit stiff so wasn't 100% in the mood tbh, as he takes good pictures, just takes an eternity to get set up etc so after about 75 minutes I was getting a bit cold and lost any sort of pump I'd had.  

I saw a couple he took on the display screen and looked ok, so looking forward to looking at them property.

Gym tonight at 4pm for a bit of chest and triceps, last cardio on the turbo trainer on Monday, then a light back and biceps on Tuesday.
I don't think the cardio is really needed, but I'll play safe and its only one left so better sign off with it.

Latest condition check - arse  like a walnut.  


Title: Re: Pain & Precision
Post by: Maveric Matt on November 08, 2015, 08:46:15 AM
Friday's session. High rep legs.

Machine hacks. 80k x 20,20,20
Leg extension 12,12,15,15, then 20,20 up the stacks
Ham curls 20,20,20
Single leg squats on Smith (split squats) 60k x 12,12,12
Calf raise 10, then 21's x 2
Skipping 300+ reps.

2 lengths of the car park in an effort to power walk, legs said no! Wiped out by then


Title: Re: Pain & Precision
Post by: Maveric Matt on November 09, 2015, 01:47:23 PM
So, last Chest + Tri workout last night.  Ended up training solo for it  :'( as Robbie had a lifeboat shout.
Bit cold, dark and gloomy at the gym as I was the only one there (#dedicated) but once I got going it was ok, and quite strong again.  Rest gaps were certainly shorter too.

Incline smith  - 80k x 8,8,8,6,5 ->into 50k DS x 17 reps
Decline machine press (solo so didn't want to risk it on smith) 10,10,10,10
Small incline flye 22.5kg x 8, 20 x9
flat cable flyes pin #3 x12 rp, #2 x12 rp - big stretch on these
Cable push downs 12,12,12
Sinle DB extension 10k x 9,9
OH cable extension x 12,12,12

Skipping 350+reps

On the bike tonight for the last spin! 40 minutes.  Ron is popping over to show me the pictures from Saturday.

I'm not sure if my mind and body have settled down into knowing it's the last few days, but the past week has been tough, really tough at times, but yesterday was good - today too, so feeling in a good place and more than ready for what I planned to do all those months ago.  I've got my suitcase down from the loft, and most of it packed too.

2 days to go............!


Title: Re: Pain & Precision
Post by: Toby on November 09, 2015, 01:50:09 PM
Take your mind to somewhere else, the days will pass soon enough, we will have another trophy and tale to tell and on Saturday, we eat like Kings


Title: Re: Pain & Precision
Post by: Maveric Matt on November 09, 2015, 01:52:31 PM
Take your mind to somewhere else, the days will pass soon enough, we will have another trophy and tale to tell and on Saturday, we eat like Kings

My mind is calm and settled now mate, so feeling happy and I know what I have to do.  I'll do it  :)

Saturday is going to be the start of things to come!!!


Title: Re: Pain & Precision
Post by: SCOTTGALTON on November 09, 2015, 02:20:38 PM
I think mentally when you get to the end of a prep you almost fin it harder as you know the end is in sight.  When do you fly out?

I'm looking forward to hear the results and the banter


Title: Re: Pain & Precision
Post by: Maveric Matt on November 09, 2015, 08:30:31 PM
I think mentally when you get to the end of a prep you almost fin it harder as you know the end is in sight.  When do you fly out?

I'm looking forward to hear the results and the banter

Me too mate! - We fly out of Birmingham at 9am (yawn - early start for us!)
I actually meant I feel a lot better the last few days.  I think the finish line is in sight!
Here's a few of the shots Old  Guard Ron took from the weekend.


[attachment expired]


Title: Re: Pain & Precision
Post by: Maveric Matt on November 09, 2015, 08:38:56 PM
.

[attachment expired]


Title: Re: Pain & Precision
Post by: Nic on November 09, 2015, 08:44:10 PM
Looking amazing Matt. Have a safe flight and remember everything about everything so you can tell us in your journal write-up ;)


Title: Re: Pain & Precision
Post by: Rossdog on November 10, 2015, 01:15:43 PM
Woah look amazing pal!! Have an awesome trip, best of luck bro. Know ur going to do some damage out there when your packing that sort of condition!!!


Sent from my iPhone using Tapatalk


Title: Re: Pain & Precision
Post by: Maveric Matt on November 10, 2015, 01:30:48 PM
Looking amazing Matt. Have a safe flight and remember everything about everything so you can tell us in your journal write-up ;)

Thanks Nic  :) I'll do my best - you didn't tell me being a writer was this tough!

Woah look amazing pal!! Have an awesome trip, best of luck bro. Know ur going to do some damage out there when your packing that sort of condition!!!


Sent from my iPhone using Tapatalk

Thanks dude  8) - It's fair to say I'm up for it!!


Title: Re: Pain & Precision
Post by: Maveric Matt on November 10, 2015, 01:34:46 PM
Last CV session done on the bike last night  -another 40 minutes.  This time I was watching the original Batman with Michael Keaton - Classic.
It's nice to know that it's done, but I'll try and go on it once a week if I'm not out on the roads (so, probably will over the wet winter).  Legs are a bit tired today, well, me in general really.  Shaved last night so didn't really sit down until gone 9.15pm.  I've cranked my water up the last few days too, so that can be quite tiring as well.
Carb up from tomorrow! Yay!!


Title: Re: Pain & Precision
Post by: Toby on November 10, 2015, 01:51:49 PM
Carb up? Me too yay! lol


Title: Re: Pain & Precision
Post by: Maveric Matt on November 10, 2015, 01:54:11 PM
Carb up? Me too yay! lol

*Every day! .....(me too veeerrry soon!  :P ;D)


Title: Re: Pain & Precision
Post by: SCOTTGALTON on November 10, 2015, 02:12:40 PM
great shots mate. Your a worlds class athlete time to show it on the biggest stage.

safe travels


Title: Re: Pain & Precision
Post by: ben-howard on November 10, 2015, 02:21:20 PM
 look awesome mate, pro standard! safe journey and enjoy representing team UK! youve earnt this  8)


Title: Re: Pain & Precision
Post by: K_Dogs on November 10, 2015, 05:30:27 PM
Best of luck pal. Work your butt off and bring it home.


Title: Re: Pain & Precision
Post by: felix on November 11, 2015, 12:20:54 AM
Looking excellent in the photos Matt good luck for the Worlds.


Title: Re: Pain & Precision
Post by: Turpin on November 11, 2015, 07:22:45 AM
Look incredible Matt .

T.


Title: Re: Pain & Precision
Post by: Badger on November 11, 2015, 08:17:19 AM
You look at your absolute best, go get em'!  8)


Title: Re: Pain & Precision
Post by: Maveric Matt on November 11, 2015, 01:43:36 PM
great shots mate. Your a worlds class athlete time to show it on the biggest stage.

safe travels

Thanks, mate  :) I certainly am ready for the stage now!


look awesome mate, pro standard! safe journey and enjoy representing team UK! youve earnt this  8)

Cheers Ben - I have no idea what i'll be up against out there! It's been a tough old 16 odd weeks at times, but I'm looking forward to it!

Best of luck pal. Work your butt off and bring it home.

Thanks mate - will do! (or try my best!)

Looking excellent in the photos Matt good luck for the Worlds.

Thank you Felix, always the gent  :)

Look incredible Matt .

T.

Thanks, T   :)

You look at your absolute best, go get em'!  8)

Cheers Davey  :), I feel as though I am - let's see what we can do!  8)



Title: Re: Pain & Precision
Post by: Maveric Matt on November 11, 2015, 01:54:05 PM
Well well well - the last session finally came around last night - Back + Biceps to finish!
Yesterday was actually a bit of a tedious one really, and I felt a bit wiped out.  At the gym a couple of times I had to pick myself up.  Not too bad considering and where I currently am condition wise etc.

Wide grip chins 10,10,10
High row 80k x 10,10,8 then single arm x 8
Low rows 60k x 10,9,9
High pulls 70k x8,8 60k x 12
Low pulley single arm cable row x 12,10
Wide grip straight bar curls 30k x 10,10,10,10 - pain!
Hammer curls 17.5k x 8,8
Concentration curls 12.5k x 12,12
Abbs - big brother style x 15,12

Claire put on a cheap base tan last night, ready for Friday.  S#*t nights sleep though, and Hayden woke us at 4am going mental and wouldn't settle down  :'( so not the best start to the day.
Last day of water loading today, and first day of carb up.
Suitcase is pretty much packed, and I'm ready to go! We are planning on leaving my house at around 3am, so a long old day for us again.  Hopefully I can grab a bit of sleep tonight and catch up a bit.  I'm debating weather to sleep on the sofa as not to wake the house up when I go.


Title: Re: Pain & Precision
Post by: SuperSi on November 12, 2015, 01:18:32 PM
Great shots, mate. Back, in particular, looks awesome!

The hard work is done now - time to round off an excellent season!


Title: Re: Pain & Precision
Post by: K_Dogs on November 16, 2015, 03:48:13 PM
;D PRO-SHREDDER  ;D


Title: Re: Pain & Precision
Post by: Toby on November 16, 2015, 05:32:31 PM
Great shots, mate. Back, in particular, looks awesome!

The hard work is done now - time to round off an excellent season!

Tick


Title: Re: Pain & Precision
Post by: SCOTTGALTON on November 16, 2015, 05:57:44 PM
do seasons get much better than this one? I think not


Title: Re: Pain & Precision
Post by: felix on November 17, 2015, 12:56:48 AM
Well done Matt on winning the World Title and getting your Pro card excellent result.


Title: Re: Pain & Precision
Post by: Toby on November 17, 2015, 12:37:48 PM
SPEECH! SPEECH! SPEECH!


Title: Re: Pain & Precision
Post by: Maveric Matt on November 17, 2015, 01:02:34 PM
Thanks everyone  :)
Report to follow - have patience, it's going to be a long one.....


Title: Re: Pain & Precision
Post by: Jon on November 17, 2015, 01:14:01 PM
Congrats Matt, what an end to a fantastic year for you!

Looking forward to reading your write-up of the Worlds. :)


Title: Re: Pain & Precision
Post by: ben-howard on November 17, 2015, 04:21:04 PM
looking forward to it matt, what a season for you!  8)


Title: Re: Pain & Precision
Post by: SuperSi on November 17, 2015, 05:49:04 PM
Great shots, mate. Back, in particular, looks awesome!

The hard work is done now - time to round off an excellent season!

Tick

Like a boss.  ;)



Write, man, write!  ;D


Title: Re: Pain & Precision
Post by: Maveric Matt on November 19, 2015, 01:40:41 PM
Thanks a lot guys.  No pressure on me then! Expect the report tomorrow  ;)


Title: Re: Pain & Precision
Post by: K_Dogs on November 19, 2015, 03:50:31 PM
Ding, Ding, Ding, Ding......

Come one on son, the world is waiting to read it  8)


Title: Re: Pain & Precision
Post by: SuperplexSteve on November 19, 2015, 11:19:55 PM
Your routine music was spot on I have to say.  It sounded like the crowd enjoyed it.

I'm really, really pleased for you achieving your pro card, it's been a great season for sure.  5th in the world, that has good ring to it  :) It's pretty exciting to see how well team UK did as a whole.

Looking forward to the report.


Title: Re: Pain & Precision
Post by: Maveric Matt on November 20, 2015, 05:11:02 PM
WNBF - Atlantic city 13-14/11/2015
So, this turned out to be a rather epic adventure for me, and one I'll always remember.
It kicked off with a very early start, meaning I had to get up from any sleep i was trying to grab.  Initially,  was going to crash on the sofa as not to wake the house up, but Claire preferred me to be in bed for a while, so I set my alarm for 2am so I could be up and have time to get changed before the road trip began.
Toby was picking me up at 3am, but I thought I'd text him when I woke just to be sure he was on his way! I made myself a mug of mint tea, finished my little bit of packing and watched a bit of TV with minimal volume until he arrived. (I actually stumbled upon an old episode of Eurotrash! - remember that? A bit risqué for it's time!).
We hit the road at 3am, for our journey to Birmingham airport for the flight that was booked for 9am.  I held out as long as i could before having my first meal (brekkie) as long as I could, and in the end i was only about 1 hour early for each of them.  We made good time, and soon met up with the main men of the UKDFBA - Lee and David, and soon met up with Dom (teen) and Adrian (HW Pro) who also took his family with him.
A fairly pain free customs pass, then onto the plain.  It's a 8h 20m flight, but we stayed awake with a view to keeping ourselves up and hopefully slip into the new time zone (5 hours behind UK time).  I watched Antman on the plane (not bad - 3.5 popcorns) and then Terminator Genesis (better than I was expecting from the bad reports) just to get me in the bodybuilding spirit! (3 popcorns). I had all my meals prepared for the regular feeding intervals - obviously incorporating my 2nd day carb up procedure, so i made sure the timings were such it was all gone as you aren't permitted meat etc into the states. Again, once landed security passes were fine, we then met up with more of the team who were already there.  Nigel (HW) Hayley (bikini) Marcos (Junior) Teresa, not long after being joined by Steve (master) Damo (LW) and Marcus (BW).
The coach was soon with us, and as a great touch, Lee had arranged a gallon bottle of water each ready and waiting - little things that really helped the team.  We then had a bit of a mare waiting for Milan (HM Pro) who was running late.  It's a tricky call, as we had invested about an hour waiting for him. Do  we bounce or invest the time spent and hold out for him? We were all getting a bit hungry TBH, and a little craggy, so a few of us had some of Toby's rice cakes (well prepared!)just to tie us over.  As he was part of 'Team UK' we waited another 40 minutes or so until he got to us - then we hit the road!! The coach trip was just under 2 hours, meaning we got there about 4.30pm. 
Most of us arranged food to be delivered by an American company called Fuel Meals that pre-made everything and listed all macros on their site, so that made suer we were prepared and took one potential problem away.  The food boxes were waiting for us at reception (thanks to Marcus' excellent work sorting the logistics for us all - excellent job BTW) so we all took our bags and food! to our rooms as we were all starving by then.  I couldn't get into mine quick enough and was getting pretty 'Hangry' and was a bit miffed that all of mine were frozen solid! this was supposed to be part of my carb up!!!  I was so hungry i ate it all still partly frozen (the Turkey mince was lovely - really good) and tried the pebble like jacket spud, but was getting a mouth full of ice, so resorted to using the hair drier in the bathroom to thaw it out!
The evening soon came and i managed to get a good nights sleep, and woke up at my normal time-ish but at the local time zone so that was ideal.  We all met up down stairs to have our team photo done outside in front of the massive Taj Mahal sign and water fountain with us all in our very snazzy Team UK kit (courtesy of Leon Moore at Wear 2 gym) before going to the competitors meeting (compulsory).  I'd managed to already cram 2 more meals in, as my plan was to have more food than normal, but front load them as to ensure i had enough in me but not be bloated for the stage - worked a treat.  A bit of a delay again, probably 1.5 hours, partly due to an issue with the scales, and partly as things of this nature generally start late, but to be fair to the WNBF - it's a fair old event in terms of size etc.  Whilst waiting (I decided not to go far as I was quite near the front and also wanted to rest my legs a bit) Toby went for a wonder and when he came back i was miffed to know he had bumped into the one and only Brian Whitacre! and had a picture with him - lucky git!
Once inside we all got weighed in and given our numbers (a really cool white on black badge with WNBF on them) we had to strip off and weigh in.  I was 134.2 lb if i remember correctly.  This area turned out to be good, as you could check a few people out, and Adrian really put a marker down when he stripped off then hit a few poses! during that time, I saw Brian Whitacre in the queue, so decided to hang around the scales and catch a glimpse of him, and grab a picture too!  Luckily, they let him queue jump a bit, so I was in the perfect spot to see him on the scales (stripped down) and also have picture with him too.  We spoke for a bit - really nice approachable guy before having the meeting.
They basically ran through the format (usual stuff) then went on to the poses you will be asked to do.  This then got interesting!! It turns out you have to do BOTH sides of side poses, side chest, and side triceps - gulp! this could throw me, and a few others should the judges want to see more - like both calfs (fine by me) and individual hamstrings.  This gave me a bit of a wry smile as hams are arguably my strongest body part, with Lee confirming this (sat next to me at the time) by muttering "I double dare you to ask for it"... haha.
So - show time.  We took a peek at the stage and set up, as we passed to the back stage area and everyone was impressed - it looked awesome! Big banners and small lights within the curtains etc. all made up for some great shots.
The men's back stage area couldn't have been further away though, including going down a flight of stairs before a really long corridor, round a corner (that oddly seemed to have an air conditioning vent right above that would blast you with cold air, before taking you to a room right at the back of the venue.  This would start to get a bit annoying after a while!!
The room soon filled up with the open men's classes that was on the first day (so, me Marcus, Damo, Nigel) so we set our union jack flag up in a corner and claimed it as ours.  Toby and Damo's supporter Mick got to work with our tans (albeit somewhat nervously as the grandeur of the trip was starting to sink in).  Then it was sit and wait time.  This was when everyone's eyes are on potential threats in the respective classes.  We found a guy who would be in mine and Marcus' class, and noted he looked good.  He too was checking us out, and in the end came over and said hi.  I'm deep into my 'zone' at this time - I'd always speak to anyone, but wouldn't approach anyone - bit odd i know.
So, the waiting continued....We got a call and so i started to pump up and go through my usual rituals.  Then - we waited again.... The times they gave us were waaay out and in the end was probably another hour later than the first call.  Not ideal, but how it goes.  There was a second area that was the 'pump up' area that we then got transferred to, before you move out to the side of stage.  So, we took the long walk down the corridor, round the corner - UUrh!  - bloody air conditioning vent - up the stairs - to the pump up area.  There were 8 in my class, so quite big, and the judges worked us into overtime.  They spend an age just on the symmetry round, and like to move your positions around - a lot - even when you are on quarter turns.  I had no problems with the switching side poses, as actually i debated 'swopping' my side chest pose a little while ago, and the side tri was easier than i thought to do too, which was nice.  We were also asked to do calf poses (the only time i got a bit of cramp) and also single hams (Top Trumps) before the mc said ''ok, let's see who's done their homework - can i have the victory pose'' - Eh?! what the hell's that!? I noticed a few of the guys scratch their head, but we eventually worked it out, and one of the judges sort of gestured with his head to me what to do!  This swopping and moving and posing went on for around 45 minutes! epic battles.  From quite early on, a guy beside me (who would eventually come second) was really struggling - puffing, shaking and grunting - so this really spurred me on.  I'm not sure if it was down to this being my 3rd competition of the year in quite close succession, or the fact this was probably the fittest I've ever been , but this mega stage time wasn't an issue for me.  I barely had a sweat TBH.
Finally the judges were happy, so we filed off and had the long wait again till awards time.  In the meantime, Damo was up, as well as Nigel and they both felt ok with their time on stage.  I think they only had 4 in their class, the minimum class size was 5 according to the competitors meeting for pro cards, their battles had only really just begun.
We did our routines quite close together, with mine going really well, as i had tweaked mine further form the NPA finals, and happy with them and executing it as I'd liked too.  The music system was very good, and Team UK + supporters made a ton of noise for us which was much appreciated.
Then, trophy time.  Obviously, none of the names or numbers meant anything to me being a world's, but 3rd place was the American guy who came over to say hi (we thought he was my danger man actually), second was the guy who was struggling posing wise (a Swiss dude) - then number 105 - moi!! - BOOM! Bloody well done it! I looked over to the supporters and all did a mutual 'thumbs up'.
Then Damo and Nigel had their placing's - both 1st places too! Once all the placing's were done, we lined up again for the overall.  Now, if I'm being totally honest, I felt i had a chance with this, judging by my own feelings of how i was looking and feeling, plus the feedback i had throughout the day, but was still happy with my recent BW win.  Out of all the classes they actually award it as a top 3 which i really liked as normally on some overalls it's just the winner with everyone else wondering how they did.  So , me - 3rd, Damo - 2nd, Nigel 1st! A Team UK complete podium! As Nigel took the overall his Pro card was confirmed (mine too by virtue of class size) and also, a very happy Damo being offered one too! Of coarse we all accepted (to contest the following day) had our pictures taken before being joined by a very emotional Lee Kemp at the side of the stage.  That moment really showed what the sport, and in tern, his work building up the UKDFBA meant to him.  With him being 20 year long friends with Damo having him realize his dream of Pro status.
One very happy Team UK.

Day two to follow........(I told you it was going to be long).


Title: Re: Pain & Precision
Post by: ben-howard on November 20, 2015, 05:59:59 PM
great write up, what an amazing day for team UK! the defrosting your meal with a hairdryer did make me laugh! looking forward to day 2!  8)


Title: Re: Pain & Precision
Post by: Nic on November 20, 2015, 06:19:59 PM
*refresh* *refresh* *refresh*


Title: Re: Pain & Precision
Post by: Badger on November 21, 2015, 09:45:29 AM
Massive well done Matt, fantastic performance and result on foreign shores!

Really enjoyable read aswell.


Title: Re: Pain & Precision
Post by: Toby on November 21, 2015, 11:10:00 AM
Nicely done. Did not mention Kempy being strip searched? lol




Title: Re: Pain & Precision
Post by: Maveric Matt on November 21, 2015, 07:15:22 PM
I could have written a ton more!


Title: Re: Pain & Precision
Post by: Rossdog on November 21, 2015, 07:35:41 PM
Awesome .. Like a true pro mate. Great read!


Sent from my iPhone using Tapatalk


Title: Re: Pain & Precision
Post by: Maveric Matt on November 21, 2015, 08:28:34 PM
Thanks dude  :)



Ok - where were we? Oh, yes....
So, we had all just come off stage, all very happy and Lee very proud of the team, we all headed off to do our urine samples that was compulsory as a new Pro.  The guy in charge of it was Kai Greens trainer I later discovered! then I decided to head back to the room.  So, into the pump up room to collect our bands etc., down the stairs, down the corridor, round the corner - UUrh!  - bloody air conditioning vent - up the long corridor and into the back stage / changing area.  Lately I've been using a towel to wipe the most of the Dream Tan off, and decided to not scrub too much as to leave a bit of a base for tomorrows show.  In the carnage that was this room, the third of a tub of dream tan had been picked up by someone else - bit annoying - but I had another tub with me.
I went back to the room for a shower and have another one of my Fuel meals (I'd ordered 10 as that was the minimum quantity) to find them still frozen! It was only from talking to Marcus that they used Nitrogen to seal the meals in, so if you pierce the film lid, the gas would escape allowing them to thaw out (everything was fully cooked).  I went for the Salmon one that I ordered, and must say the quality of the meat was very good.  I decided to shower and then turn in for the night.  Toby and I had our usual reflective chat (plus the usual absolute nonsense that anyone else would struggle to translate) about how the amateur show went, and asked what I hoped for the following day.  Bearing in mind I had no real idea what that would entail, I said I'd like to be in the top three (this was before I had any ideas on numbers etc.).  After a bit, Toby wanted to have a walk around Atlantic City as this was his first holiday for a while and wanted to make the most of it.  I didn't sleep that well the second night, certainly not like the first night. Why is it EVERY hotel has massive pillows that end up cranking your neck up at 45 degrees??
The second day was an early affair, and we decided to all meet up outside the venue at 8am.  I was given another set of badges with my new number on (32) and then fill out all of the forms etc. attached to being a 'Pro'.  The first day we had to fill out a 'bio' sheet as they liked to call it, that had your name, country, trainer *, and a comments box for any sort of personal info on that the mc would read out as you walk on for your routine.  On the first day as Toby had to have a 'Coach' pass we put Toby's name down for the Trainer (you can hear this in the videos!) - *Toby isn't my trainer btw! but they seemed to make a big deal about announcing it on everyone's sheet for some reason?? - and Steve H said he thought it was a good idea to put your titles down So I listed mine.
We moved onto the arena and bagged a bunch of chairs for Team UK's camp and I ate one of my meals again and had some water, before coming to the realization that I was going to be on stage much earlier than the day before, so decided to head down a bit sharp ish.  So, down the stairs, down the corridor, round the corner - UUrh!  - bloody air conditioning vent - and up the long corridor to the changing area.  This was much busier than the day before with loads of bodies around.  We managed to get the same patch as before, but had a lot less room around it.  I learned that I would now be in a class of 13.  This wasn't what I was expecting! as I'd assumed, by definition, there would be more amateurs than Pro's, so my initial thoughts of top 3 were looking far from likely.  The scale of the competition was really starting to kick in, even more so when Brian Whitacre came into the room and started to get ready right next to me! Only the day before I was chuffed with a picture, now I'm getting ready next to him.  I asked for another picture, this time with us both tanned and posing, that I thought was pretty cool, before we were all called up to the pump up room.  Before I knew it, it was stage time again and we all had to line up in one long strip.  Never ideal, as I prefer big groups to be split and compared individually.  This was made even worse when the judge started moving us around and I ended up on the far end - never good!  This went on for an eternity again, and as I had planned on being on later in the day, I was sweating a touch and started to worry I'd go into melt down tan wise.  Round and round we went, swopping places, sometimes even after one rotation.  This must have gone on for about 30 minutes before the head judge said that the symmetry round was done and we would move onto the muscular round.  What! So we were only half way through?? That would mean an hour on stage!  It turned out the second round was a lot shorter, only about 10-15 minutes (so about 45 mins in the end - like the day before) but I was a bit tired from the amateur show, and especially my quads were getting harder to keep flexed.  I could hear Chris Nsubuga calling out his support and to keep my legs tight, but I had to keep looking down to check them, which made my head dip too much and affected my posture that in hindsight possibly affected the judging of me.
All was done, and off we went.  I felt ok, and thought I'd done myself justice all things considered, and went back to put some clothes on.  Then the epic waiting began again.  Toby and I decided we could afford to go for a walk as I hadn't really done much apart form travel and compete, so we headed for a stroll down and around AC (helped by Toby's recently acquired knowledge of the area from the day before) that took about 1.5 hours in total, heading back via the Board walk and into the back of the hotel.  I then met up with the gang, mixed between the arena and back stage (I'd started to use the lift more and more at this pint as the stairs were quite rough concrete and my feet were starting to feel it). Then it was wait, wait, wait, wait.  It turns out that every competitor does their routine, in numerical order (so me being 32 was quite early on in the evening show), and before I went out again I asked if I could change my Bio sheet to say my routine was dedicated to Claire and Hayden who were back at home.  Again, pleased with the way it went and went down.  The crowd seemed to enjoy it too which was nice. Then wait, wait, wait, wait - even more so when some of the guy's numbers were 115 - 130 ish!!  This took an eternity, especially with several intervals etc. before we all were done and had to wait some more.  Suddenly there was a bit of commotion from the news a list would be put up announcing the top 5 pro's in each class that would be called out for the final rounds.  Shit!  When I heard the list was finally up, I found the nearest one that was pinned to the wall half way down the long corridor.  This was easy to find by the massive crowd that was gathered around it! I weaved my way to the front and scanned it for the LW class (it was all hand written in black felt pen) and then scanned the numbers......Ah, what's that last number? 32? I pulled out the waist band of my jogger bottoms to reveal my badge - badge says 32.  Look at the list - 32 - look at my badge - 32 - BOOM!!! Very Very happy with that my pedigree chum! Then Toby and a few of the guys caught up with me and I told them I'd made the final cut, followed by hugs and hand shakes.  Unfortunately, Damo and Nigel's number wasn't on the list, so I was the last Team UK new Pro left.  They were obviously disappointed, but there wasn't much any of us could say.
Before long I was up again with the LW top 5, and the placing's were announced.  Me - 5th, Brian 1st.  Lee was at hand to give me my VERY cool WNBF medal, that is a pretty rare object, and was great that he was able to present it to me.  The guys in-between were certainly more bulky than me, but my condition was certainly up there, and balance pretty good too, but I couldn't really complain with what I had already achieved.  I had lots of compliments during the day with people recognising me from the day before which was really flattering, and Brian even mentioned his friend had mentioned me as they spoke.

After all was done, we all got showered and changed to meet up for the (now very over late) after show party held in the Hard Rock cafe.  This was a bit of a disaster as there wasn't any reservations made and they were a full house, with a 45 minute wait for a table - no chance! After a bit of a debate as of where to go (bearing in mind it was about 10pm) the team decided to split, with Toby, Nigel me and Chris ending up going for a Chinese meal that was ready to go and in the hotel, whilst the others went to a bar and grill in town. We decided against this as it was cold outside and we weren't really dressed for outside and none of us could be bothered to go back to the room and get a coat / jumper.  Our meal was pretty epic (we all went for the largest box available  - and only 10 dollars - bargain!) that soon disappeared and was much needed.  We then decided to go back to the Hard Rock cafe and see if any other team members were there.  We bumped into Lee and David, who were waiting and had a beeper for the next table, but they gave up and passed it to us, so in the end the 3 of us sat down pretty quick and ordered a giant dessert each, as well as a platter to share. As we were waiting, Brian walked in and spoke to us again which was great, and we all asked him about his training, diet etc. before tucking into our second round of food arrived! This totally finished us off after me and Nigel called it a draw trying to finish the ice cream, and me feeling totally full and a bit sick - I had to walk back to my room pretty gingerly as not to be sick on the casin.o floor (I know, I know - pig!).  I decided to just get my head down, while a few of the others met up for a drink.
We planned to be up nice and early to hit the town for some classic American breakfast followed by some shopping, as we has until 2pm for the coach to take us to the airport.  Jonny Rockets was the destination, so me, Dom (and his mate Matt) Toby and Nigel all went for pancakes, bacon and milkshakes - that was pretty awesome.  We all managed to grab some bargains in the shops - I'm not sure if there's still some depression within AC due to the economy or it was outlet centres we visited, but we all took some real bargains home with us.  Bit more junk food, bit more shopping for gifts / souvenirs before meeting up with the gang in the foyer ready to head back.  Chris also joined us in the coach back, and some of the guys planned on staying the states moving on to New York.  I'd loved to, but I couldn't rally spare the time away, no Toby, plus I wanted to get back to help Claire and se Hayden etc.
I'd hoped to stay in touch with home via Whatsap - sending videos and texts, assuming the hotel would provide free Wi Fi, but you had to pay $13 for 24 hours, that I reluctantly tried to do, but my POS phone simply wouldn't connect to it, so that ended up on the floor in a rather aggressive fashion (skating on thin ice that thing).  Toby managed to connect, so did some updates and lent it to me to keep in contact with home.  Luckily, whilst on the board walk on the Sunday, there was free Wi Fi available, that my phone actually connected to, so I attempted to plough through some of the nice Facebook comments I'd received, before deciding it was too tricky to do whilst walking along.
The flight home was much quicker, about 6h 20m, so we planned on sleeping on the plane and dropping straight back to the UK time zone.  That didn't happen.  I just couldn't sleep.  Toby managed to grab a few hours, me about 10 minutes.  I ended up watching the film 'Southpaw' (quite good actually, 3.5 popcorns) and basically waited to land.  Good job Toby managed a bit of kip, as he was driving us home again - many thanks for that bud.  
On the way out, Si recommended taking some Vit C which I did and worked a treat, but I forgot on the way back, so I don't know if that made the trip back worse, but my feet and knee was aching, as well as me feeling pretty beaten up.
After a 3 hour drive back home again, and me being awake for over 24 hours and really struggling, jet lag included, I unpacked my bag, took a shower and had a 2 hour kip - limited so I could hopefully sleep again in the night, and to spend some time with my family (and see the welcome home banner that had WNBF PRO DADDY painted on it that was cute.

Now I'm home, things are starting to settle down.  Junk food is slowly being filtered out and I'm looking foreword to hitting the gym again as of Monday.
It really was an epic trip, and memories that will serve a lifetime.  To be honest, this wasn't a lifetimes dream for me - because I never even dreamed that I could take my bodybuilding so far, and now makes me think that I've done really well.  Something that has only really been confirmed in my eyes this year after the success I've had.
Many thanks again to all of those who have supported me and organized the events that I have been lucky enough to take part in.
Watching the videos back and after getting some candid feedback from trusted people as to where I need to build on, I've stated to move my mind to plans of attack in terms of areas I need to build up.
But that has always ben the fun part, right?


Title: Re: Pain & Precision
Post by: Toby on November 22, 2015, 10:01:33 AM
For the record, I did not have the huge dessert! But I had everything else starting at the pancakes and ending on Tuesday after getting back! lol Only reason I did not have it is I am not a big fan of ice cream  ;D

So we have new pro targets? Excellent  ;D


Title: Re: Pain & Precision
Post by: Nic on November 22, 2015, 12:24:30 PM
Brilliant write up Matt :) :D I love the bit about finding out your number was on the "top 5" sheet of paper. And how very cool that Lee presented you your first WNBF Pro medal.

Also love the bit about Hayden's banner when you got back - think I saw pics of that on FB, very cute

Massive huge congrats, what a year. Very very inspirational and I'm proud to be your mate!


Title: Re: Pain & Precision
Post by: Badger on November 22, 2015, 12:52:13 PM
I only hired Toby on the back of him being your trainer and then you drop this bombshell on me? Next you will tell me he is not St. Peter's trainer either? I am locked into a 5 year contract now.. Damn you Toby :)

45 mins on stage? Ow

Can't wait to see the official pictures



Title: Re: Pain & Precision
Post by: Toby on November 22, 2015, 01:05:42 PM
I only hired Toby on the back of him being your trainer and then you drop this bombshell on me? Next you will tell me he is not St. Peter's trainer either? I am locked into a 5 year contract now.. Damn you Toby :)


Page 87 of the contact you signed, have to always deny in public

That moment when the number was on the top five sheet was amazing, I nearly bloody cried with relief and emotion. There were people in the corridor screaming with delight but also a few sobbing on the floor, the moment the dream carried on, or fell apart.


Title: Re: Pain & Precision
Post by: Maveric Matt on November 22, 2015, 02:53:14 PM
For the record, I did not have the huge dessert! But I had everything else starting at the pancakes and ending on Tuesday after getting back! lol Only reason I did not have it is I am not a big fan of ice cream  ;D

So we have new pro targets? Excellent  ;D

I think those 'dowgs' you had the day before probably made up for it!  ;D
Felt good having a nice meal with the boys after it was all done.
I'm just looking forward to getting into the groove at the gym after a week and a bit off!


Title: Re: Pain & Precision
Post by: Maveric Matt on November 22, 2015, 02:55:53 PM
Brilliant write up Matt :) :D I love the bit about finding out your number was on the "top 5" sheet of paper. And how very cool that Lee presented you your first WNBF Pro medal.

Also love the bit about Hayden's banner when you got back - think I saw pics of that on FB, very cute

Massive huge congrats, what a year. Very very inspirational and I'm proud to be your mate!

Thanks Nic  :) I'm glad it made some sort of sense! It's hard to get across the gradure of the occasion unless you have been there like you have too.
I'm glad I've inspired you too  ;) 8)


Title: Re: Pain & Precision
Post by: Maveric Matt on November 22, 2015, 02:58:28 PM
I only hired Toby on the back of him being your trainer and then you drop this bombshell on me? Next you will tell me he is not St. Peter's trainer either? I am locked into a 5 year contract now.. Damn you Toby :)

45 mins on stage? Ow

Can't wait to see the official pictures


Now you know the reason Nigel changed his name by deed poll to try and distance himself from the trainer situation.

Yep, the comparisons were one of the biggest workouts you can get!
yes, I haven't really seen many pictures from the show yet , just the NMTV videos obviously that are great to watch



Title: Re: Pain & Precision
Post by: Maveric Matt on November 22, 2015, 03:03:13 PM
I only hired Toby on the back of him being your trainer and then you drop this bombshell on me? Next you will tell me he is not St. Peter's trainer either? I am locked into a 5 year contract now.. Damn you Toby :)


Page 87 of the contact you signed, have to always deny in public

That moment when the number was on the top five sheet was amazing, I nearly bloody cried with relief and emotion. There were people in the corridor screaming with delight but also a few sobbing on the floor, the moment the dream carried on, or fell apart.

I'm starting to think that newspaper is just a front for some other unscrupulous goings on ..


Yes, that list took an eternity to come out didn't it and had an air of mystery and intrigue about it! The crowd around it was crazy.


Title: Re: Pain & Precision
Post by: Nic on November 22, 2015, 09:14:39 PM
I only hired Toby on the back of him being your trainer and then you drop this bombshell on me? Next you will tell me he is not St. Peter's trainer either? I am locked into a 5 year contract now.. Damn you Toby :)

45 mins on stage? Ow

Can't wait to see the official pictures


Now you know the reason Nigel changed his name by deed poll to try and distance himself from the trainer situation.


Haha exactly! I heard he changed it to try and get out of the contract but then it all came out when Toby's Grandad was talking to a lady at his nursing home about how his Grandson is a bodybuilding trainer...and two and two were put together....or something.... ;)


Title: Re: Pain & Precision
Post by: Maveric Matt on November 23, 2015, 01:38:11 PM
I only hired Toby on the back of him being your trainer and then you drop this bombshell on me? Next you will tell me he is not St. Peter's trainer either? I am locked into a 5 year contract now.. Damn you Toby :)

45 mins on stage? Ow

Can't wait to see the official pictures


Now you know the reason Nigel changed his name by deed poll to try and distance himself from the trainer situation.


Haha exactly! I heard he changed it to try and get out of the contract but then it all came out when Toby's Grandad was talking to a lady at his nursing home about how his Grandson is a bodybuilding trainer...and two and two were put together....or something.... ;)


***OFFICIAL STATEMENT***
Mrs St. Peters is currently enrolled in our witness protection system, where she hopes to distance herself with any trainer related associations and that her son can enjoy a life of freedom and without character denigration


Title: Re: Pain & Precision
Post by: Maveric Matt on November 23, 2015, 01:47:47 PM
Back in the gym tonight, and looking forward to it.  I'll still keep a similar structure / pattern, but with some tweaks to it.  I haven't fully worked out how to structure it yet, but have a few ideas and plans for legs.  I'm trying to figure out a system for shoulders, and pondering an A B type thing.  Just need to get it on paper! haha


Title: Re: Pain & Precision
Post by: SuperSi on November 23, 2015, 05:23:01 PM
Really enjoyed your write up, mate. Making the Top 5 in your first pro content was an excellent achievement - particularly taking into account it's a straight 3 way split as opposed to a bantamweight class. You must have been giving up a decent amount of bodyweight.

Onward and upwards for whenever the next comp is. :)


Title: Re: Pain & Precision
Post by: Maveric Matt on November 24, 2015, 10:49:47 AM
Really enjoyed your write up, mate. Making the Top 5 in your first pro content was an excellent achievement - particularly taking into account it's a straight 3 way split as opposed to a bantamweight class. You must have been giving up a decent amount of bodyweight.

Onward and upwards for whenever the next comp is. :)

Thanks mate  :) I had some good support behind me  8)
I had my fingers crossed for a 4 way split incorporating a pro bantamweight class like Mark Oaks had, but it wasn't to be.  I'm not sure of the criteria for that to actually happen?


Title: Re: Pain & Precision
Post by: K_Dogs on November 24, 2015, 11:22:56 AM
What an incredible achievement! Really enjoyed the write up, the little snippets of your thoughts are great to read.

I fully understand the desire to press on and improve further (that’s the mind-set that got you where you are today), however make sure you take a deep breathe now and then and appreciate what a massive accomplishment you achieved.

I fully expect to see a 70kg Argall in the audience for the 2016 shows.

I was super proud when I opened Facebook to see the top three naturals where from the UK,  amazing result.

Do you ever consider training more than 3 days a week?


Title: Re: Pain & Precision
Post by: Maveric Matt on November 24, 2015, 01:40:42 PM
What an incredible achievement! Really enjoyed the write up, the little snippets of your thoughts are great to read.

I fully understand the desire to press on and improve further (that’s the mind-set that got you where you are today), however make sure you take a deep breathe now and then and appreciate what a massive accomplishment you achieved.

I fully expect to see a 70kg Argall in the audience for the 2016 shows.

I was super proud when I opened Facebook to see the top three naturals where from the UK,  amazing result.

Do you ever consider training more than 3 days a week?


Thanks, mate  :)  I do need to let it fully sink in, and like I wrote - this was never a dream for me, maybe I'm not imaginative enough! This years results have probably been the confirmation I've been looking for in terms of how I sit as a bodybuilder (if that makes sense?).
Haha - well, this year pre-prep I topped out at 68kg in pretty good nick, so 70 depends on future Gainzz I suppose!

It's funny you mention that, as it's something I was pontificating only this week as I'm trying to sort out a new training system with new priorities.  I'm not sure of the answer yet.  I am swaying towards an A / B program so possibly a 3 / 4 day split there maybe? - Then again, 3 days per week has got me this far.  I think I need to consider the rest of the household too I think.


Title: Re: Pain & Precision
Post by: Maveric Matt on November 24, 2015, 01:52:59 PM
So back at P&G last night.  Was busy there, and I had a few people wanting to chat a bit more than I'd liked TBH - this was the main reason I called in last Friday, but it's nice people are interested I guess.

So, start of a new page.  Ran through a few ideas I've had, and from speaking to Rich and Anth from the gym too.

Leg extension pin#10 x 30 reps (20+7+3), 30 reps (14+7+6+3), 20 reps (12+5+3)
Leg press 200k x 10,10,10
Leg press sissy 230k x 10,10,10
Vertical pad seated DB shoulder press 25kg x 10,10,6,6 > into DS 10kg no lock out and 2 second pause at the bottom to failure ~ 8-10 reps
Seated DB lateral raises 10k x 10,10,8
Angled bench single side laterals 5kg x 12,12, 8kg x 10
Rear flyes 12.5kg x 12,12,12
Calf raise pin #11 x 21's x 2 sets.


I'm really trying to 're-learn' my lateral Delt, and ensure the anterior and Trap doesn't take over.  Once you connect with it during the angled single lateral raise you can really feel it.


Title: Re: Pain & Precision
Post by: SCOTTGALTON on November 24, 2015, 02:14:37 PM
I know I've said it to you but your achievements this year have confirmed what I have always known. Your a pro level bodybuilder. Glad we got to share the stage before that pro card came along ;D

What a great experience and with Tobies vids the write up highlights what a great trip it was.

Looking forward to the journey to the new level


Title: Re: Pain & Precision
Post by: Maveric Matt on November 24, 2015, 11:12:49 PM
I know I've said it to you but your achievements this year have confirmed what I have always known. Your a pro level bodybuilder. Glad we got to share the stage before that pro card came along ;D

What a great experience and with Tobies vids the write up highlights what a great trip it was.

Looking forward to the journey to the new level

Thanks bud  :)
Now the dieting has finally finished, we must sort that meal out sometime  8)


Title: Re: Pain & Precision
Post by: Toby on November 24, 2015, 11:32:52 PM
Exeter, next month? If up for it I will find out when Lee is free.


Title: Re: Pain & Precision
Post by: Maveric Matt on November 25, 2015, 10:52:21 AM
Exeter, next month? If up for it I will find out when Lee is free.

If there's a date we can all make, that's ok with me.

DOMS update - getting stiffer and stiffer.......

I've got a feeling the cold that Claire and Hayden has got has been passed on to me - boo


Title: Re: Pain & Precision
Post by: SCOTTGALTON on November 25, 2015, 11:04:02 AM
If you fancy meeting in Exeter that would be great. Lets try ad get some dates sorted



Title: Re: Pain & Precision
Post by: Maveric Matt on November 25, 2015, 01:34:21 PM
If you fancy meeting in Exeter that would be great. Lets try ad get some dates sorted