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Author Topic: Just me, trying to be the best I can be.....  (Read 38061 times)
mattgriff90
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« on: May 20, 2015, 10:38:54 PM »

Hi everyone,

So a little bit about me;

Names Matt (Hi)  Grin
age 25
Training on and off since about 17,
2012/13 I really started to get stuck into my training, doing a lot of obstacle running but mainly went to the gym for weights training and to gain size.
In 2014 I followed a friend through his contest prep to win the NPA midland Heavy weight title in 2014 and has gave me even more motivation to put all my training towards a purpose.

I will be going for the Midland 2015 NPA entering the Novice class.
I started 2015 at around 92 kgs, now about 86kgs.
Train in the style of Max OT but add volume sets and superset to really mix it up.
Current supplements; whey protein, vitamins, cod liver oil,

This is meÖtaken 3 weeks ago, breathing in abit to much and, and, and.. criticism, criticism, criticism.... as I said will upload a better snap soon.


Anyway thatís me feel free to follow, will try keep this upto date on a weekly basis.

My main reasons for doing this journal is for personal use but also to gain your advice on where to improve etc,

Would love advice on contest prep, Iím happy following my macros on fitday create most food custom so itís as accurate as possible. But so confused when it comes to water and carbs.

Thanks
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Toby
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« Reply #1 on: May 21, 2015, 07:03:46 AM »

Hi Matt. Welcome to the forum. Good luck with the prep and great way to start with that intro and the picture to monitor progress.

I am the forum Max-OT trainer too, have followed it for about 5.5 of the last 6 years and personally really rate it. I am also doing the NPA Midlands
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mattgriff90
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« Reply #2 on: May 21, 2015, 09:56:00 AM »

Hi Toby,

Thanks, and good luck for your comp prep also Cheesy

The main thing I'm so confused about is final week(s) prep, on what to do with water and carbs.
Guess its been covered millions of time but if anyone could help or point me in the right direction I'd really appreciate it!

Thanks
Matt
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SCOTTGALTON
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« Reply #3 on: May 21, 2015, 01:14:22 PM »

welcome aboard mate.

I quite like max ot nice structure to it. not doing it atm thought.

I think the key is to be ready 3 or so weeks out and then you need not worry about changing a thing Wink I did that once when I was prepped and it worked well.

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K_Dogs
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« Reply #4 on: May 21, 2015, 01:39:27 PM »

Hi Matt,

The general consensus among naturals is to not change anything in the final week(s). You may want to gently increase water and carbs, but if you can look stage ready 2 to 4 weeks before your show then why change things and risk spoiling all the hard work.

I too rate MAX-OT, it has formed my foundation for nearly 10 years.

(Edit - just seen Scott's reply)  Grin
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mattgriff90
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« Reply #5 on: May 21, 2015, 01:54:58 PM »

Cheers for that guys, fills me with confidence... I guess you can read to much on the old web, will post todays leg workout to give you an idea of max-ot with the volume sets, i train after work as luckily i start finish early 7-3:30 so i get to the gym at a decent time.

Matt
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Turpin
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« Reply #6 on: May 21, 2015, 05:17:15 PM »

Look forward to following Matt , you have a very good base to start your prep from .

 T.
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mattgriff90
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« Reply #7 on: May 21, 2015, 08:47:55 PM »

OK, so this was today's leg session:

6mins warm up on bike to get heart rate going, bloody flowing etc.
warm up on leg press light sets don't write this down in log but always same light reps.

Squats:
warm up: Barx20, 50kg x12, 80kg x12,
Sets: 130kg x5 straight into 90kg x10, 130x6-90x10, 130x5-90x10
Leg Press: 180kg x8, 200x8, 200x8 = surprised myself this week usually do 200x6, will increase the weight next session
single leg press: 80kg x8, 90x6, 90x6
single leg curls: 35kg x10, 40 x8, 40 x8
seated calve raises: 60kg x10, 80 x8, 80 x8
calves on leg press: 120kg x12, 120 x 12

Then 10mins HIIT on Bike 10mins cover 6Km

Sauna 5mins little earned rest before heading back home.

Job Done,

Thought opinions welcome on anything,   Smiley
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K_Dogs
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« Reply #8 on: May 22, 2015, 08:48:50 AM »

Looks solid enough to me. How long did the session take?
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Toby
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« Reply #9 on: May 22, 2015, 08:55:46 AM »

Out of interest, what is the reason for deviating away from / altering the exact style of Max-ot?
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mattgriff90
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« Reply #10 on: May 22, 2015, 08:55:10 PM »

Usually takes me 1hour 30 from walking in to walking out.

No real reason, find it useful to add abit of volume on legs to really push them, i guess you could say its controversial for Max-OT as you'd up the weight.

 I also think its useful to mix it up and found over years of Max-OT I have not so much muscle endurance (maybe mind over matter) you hit 6 and think thats it. Really improved since adding volume plus I have large legs, (quiet watery not nessarcary muscular) have done since a child this has helped to finally see slight definition.
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mattgriff90
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« Reply #11 on: May 22, 2015, 08:59:14 PM »

On good news, hit dead on 85kgs in weight today. Fridays my rest day and enjoy some cheat food then hit gym tomorrow am for a real hard session fully loaded from a big cheat meal the night before.

Does anyone use calipers to measure body fat. I know mirror is ultimate but measuring and calipers have helped with my weight loss and keep check on fat vs muscle loss.

Matt
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mattgriff90
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« Reply #12 on: May 23, 2015, 04:42:39 PM »

Happy Saturday,

This was this mornings Bi's, Tri's & Abs workout:

Warm up on light weights, then few sets of pull ups.

Barbell Curl: 15kgx12, 30x6, 30x6, 35x6,
Dumbbell Curl: 16kgsx6, 17.5x6, 20x4, 17.5x6 - 12.5x6.
EZ Bar curl: 30kgx6, 40x6, 40x6

lying Overhead extensions Ez Bar: 30kgx12, 40x6, 40x6,
1 Arm cable push down: 4x12, 6x6, 6.5x6, 6.5x6 - 4.5x6 (these are numbers on the cable plates NOT weight useful i know....will try to find out)
1 arm overhead extension: 12.5kgx8, 16x6, 16x6

Leg raises(weight on feet) 8kgx12, 8kgx12,
Crunches (holding plate) 15kgx12, 15kgx12

sauna 10mins... Smiley

Job Done.
Open to your thoughts suggestions.

Thanks
Matt
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Toby
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« Reply #13 on: May 23, 2015, 06:05:31 PM »

Pretty much the same as I would do on an arm session to be honest. Nicely done.
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mattgriff90
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« Reply #14 on: May 25, 2015, 05:57:53 PM »

Today was chest day.

A slight hangover and a Bank holiday was no excuse. Yesterday (Sunday) will possibly be the last day of drinking as I had a BBQ to celebrate my degree results.

Chest:
Superset
Incline Dumbbell Press: 30x10,40x6, 40x6, 40x6
Incline Dumbbell Flys: 20x10, 20x10, 20x10

Bench Press 60x10, 70x6, 80x5, 80x5,

Superset
Dumbell Pull Overs: 30x10, 40x10, 40x10
Press ups: 10,10,10

Cable Flys: 5x10, 5x10, 5x10, (again the cable machine has the plates number not weights)

Tri's
Cable 1 arm tricep push down: 5x10, 5x10, 6x6, 7x6,

No cardio this morning

Thanks all,
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