Axioma's Journal and Journey to Masters Nationals 2011

[bryantone]

You have that good lower Lat muscle that alot of guys dont have. And good triceps too.

[axioma]

thanks, trying to fill in the lats from pit down. I tend to be heavy in the rhomboids and teres, however lats weren't thick. focused on partial deads and heavy rows. I have stayed away from chins right now as it would aggravate shoulder tears. I will wait until 6 weeks out when I am already under 210 to incorporate them again.

[axioma]

trying to get my bi's up to my tri's lol. I have torn left bicep and always struggled with bi's in general. I don't have the crazy peaked ball that other guys have. Just trying to fill them out.

[KevinCouch]

Matt,
You've brought you overall width and thickness up in your back. You're pretty lean at 219 too.

[mrky03]

Wow, you look great! I would love to hear about your training and diet in detail.

[axioma]

High Intensity Growth Phase


Main purpose is to increase strength in a controlled manner and stimulate some hypertrophy after the maintenance phase. Major muscle groups are worked with 4-5 exercises with one HIT set per exercise.
Who would benefit from this program? Any athlete wanting to increase overall strength without excessive muscle growth and limit possible connective tissue (tendons, ligaments) damage. While strength is a precursor to size, muscular hypertrophy is not the main goal when working with 75-85% 1RM in the 6-12 rep range. Ideally, the training yields the greatest results in the 6-8 rep range, however limiting factors (age, experience, injuries, etc.) must be factored in.


THE WORKOUT


EXERCISES: Exercises were chosen based on my particular needs. I chose to focus more on upper body improvement and lower body maintenance. I needed to thicken lower pecs and lats. I also chose my rep ranges based on areas I wanted to improve (lower reps and high intensity) and areas that I wanted to maintain or limit chance of aggravating injuries (higher reps and/or lower intensity).


WARMUPS SETS: Warmup sets varied between 3-4 sets for main exercises that I would be pushing the most weight and using the highest intensity or 1-2 sets for secondary exercises or even NO WARMUP for small body parts that were thoroughly warmed up after previous exercises.


EXAMPLE:
LEG PRESS: Since my working set would consist of pushing over 1,000 lbs. to failure, I would do 3-4 progressively heavier sets of 10-12 reps, always keeping my focus and energy on that "DO OR DIE" work set.
STRAIGHT BAR CURL: After the previous exercise of dumbbell concentration curls, the bicep is thoroughly pumped. There was nothing more to "warm up" so I would go directly to the WORK SET. All reps are CONTINUOUS, NO LOCKOUT OR PAUSE UNLESS NOTED.


GOALS: The goal was to increase either weight, reps or both workout to workout once the desired reps were achieved. The exceptions were single joint exercises that might suffer damage. You will notice that many of these have higher rep ranges and might remain static for several weeks before moving up. Instead of jumping up to the next dumbbell I would first achieve the desired reps. Then I would add "intensifiers" ( explained in a minute) to add intensity without increasing likelihood of damaging (or further damaging joint in my case) the connective tissue.


INTENSITY: I feel like I should say something about intensity. Everyone does not have the same level of intensity anymore that we have the same pain thresholds. Depending upon the trainees intensity level the term "going to failure" might mean that failure is achieved when there is: a. discomfort b. maximum discomfort or c. you would rather die right there under that bar than surrender that last rep and you continue fighting with every fiber of your being until you cannot move the weight another fraction of an inch. I tend to train in the C range. So when I say my working sets were to failure, I mean they were to FAILURE! That being said "intensifiers" are techniques to take you beyond a particular plateau. Let's say that you just can't get another rep and to increase in weight would be to fail to get even the minimum prescribed reps. You would then add an intensifier to that particular exercise. Now I differ from some gurus who would have you do a prescribed intensifier for every exercise in a workout or entire routine. I feel this is recipe for over training a.k.a. DISASTER. Some intensifiers include: forced reps, partial reps, negative reps and rest/pause reps. I ALWAYS NOTE IN MY LOG WHEN AN INTENSIFIER WAS USED AND FOR HOW MANY REPS!


THE RESULT: This is 6 consecutive weeks.


CHEST/BICEPS
DECLINE HAMMER PRESS:
320 x12
360x8
380x8
380x10+2(forced reps)
400x10
410x10


INCLINE DUMBBELL PRESS:
90X12
100x12( I chose to take this exercise to 90% failure the first two weeks to protect shoulders)
105x10
105x12
110x12
115x12


SLIGHT INCLINE DUMBBELL FLY:
60x10+2
65x10
65x12
70x12
75x8 +2
80x10


DUMBBELL CONCENTRATION CURL:
35x10
40x10
40x10+2 (negatives)
40x11
45x8+2 (forced reps)
45x10+2 (negatives)


BARBELL CURL:
90x12
100x10
100x10+2 (forced reps)
110x10
120x10
120x10 +2 (forced reps) +3 (partial reps)


BACK
SUPINE DUMBBELL PULLOVERS:
75 x12
80x12
80x12
85x10
85x12
90x12


CLOSE GRIP CABLE PULLDOWNS:
(These were done on a Cybex multi-station and plates are greater than 10lbs increments. I also varied grip choice some weeks depending on what my shoulder felt like and also to help break through a plateau while maintaining proper form, NOT PULLING WITH HIP FLEXORS OR LEANING BACK).
14.5 x8
15.5x10
16x6
Pull up with neutral (palm facing grip): I did this because a group of weenies were trying to homestead the multi-station. x12
16x8
16x10


ONE ARM DUMBBELL ROWS W/ KNEE SUPPORTED ON BENCH:
100x12
110x8
110x10
115x10
115x12+3 (Partial reps)
120x10


SEATED CABLE ROW W/WIDE GRIP TO LOWER CHEST:
(Cybex Multi-station)
12x12
14x10
14x12
15x8
15x10
16x8


DEAD LIFTS W/DIAMOND BAR FROM FLOOR:
(I never went 100% to failure on deads)
285X12
315x8
315x12
365x8
405x10
455X10


LEGS
EXTENSIONS:
170X12
190X12
230x12
250x12
One leg extensions: 130x10
250X12 + Partials


HAMMER LEG PRESS:
(Feet mid to low on platform, slightly wider than hip width, CONTINUOUS FULL RANGE MOVEMENT).
850X15
1020x12
1060x9
1090x10
One Leg Presses: 460x10
1180x12


HACK SQUAT:
(this is a 45 degree hack. I prefer 30 degrees and usually put some plates under the platform to lean it back, however these are all steep sets. Foot placement is mid platform, slightly wider than hip and toes pointing forward. I find this puts more tension on outer quad. I would, however, vary foot placement during warmup sets).
315x12
405x10
405x12
460x10
225x20x4 ( I was feeling pretty beat up by Week 5 and needed to rest the joints but still keep up the intensity so I did one legged movements and high reps sets).
460 x15


SEATED LEG CURLS:
150x12
170x10
190x7
190x7 (I did not feel like I was getting a good contraction so the weight was JUST TOO HEAVY).
170x10
170x12


STIFF LEGGED DEAD LIFTS:
185x12
225x10
225x12
225x15
275x12


CALVES: ( I did a different calf exercise each workout and varied between high reps sets of 20 and heavy sets of 12-15) Examples:
STANDING ONE LEG RAISES: sets of 20 bodyweight and sets of 12 w/45lbs plate.
SEATED CALF RAISES: 90lbs. x 20 reps, 135lbs x 12 rep sets.
SEATED CALF PRESS MACHINE: 190 x 3 sets of 12.


SHOULDERS/TRICEPS:
SEATED DUMBBELL PRESS:
90x12
100x10+2 (forced reps)
105x6 (hurt!)
Arnold Presses: 45x12
Arnold 55x10
110x12
DUMBBELL LATERAL RAISES:
25x12
30x10 +2 (forced reps)
30x12
35x8
35x9+3 (forced reps)
35x12
BENT OVER DUMBBELL REAR LATERAL RAISES:
25x12
30x10
30x12
35x7
35x10
40x10
TRICEPS PUSHDOWNS WITH TRIANGLE BAR: (Cybex)
12x8
12x12
14x10
14x12 +2 (forced reps)
15x10 +2 (negatives)
16x10
SUPINE TRICEPS EXTENSIONS W/EZ CURL BAR:
75x10
75x10 + 2 (forced reps)
85x8
85x12
85x12 + 3 (negatives)
95x11
SEATED OVERHEAD DUMBBELL EXTENSIONS:
90x12
100x10
105x10
110x10
110x12
115x10


ABS: I worked abs one day a week, 3 sets to failure.

[axioma]

Currently doing the 14 Day CKD&W routine. I have changed and tweaked it over the years based on my experience and that of my clients. I'm calling it the 14 Day Metabolic Burst Routine. Regardless of the ketogenic aspects of it, the purpose is to give the metabolism a boost. The essence of the routine is to BURST through fat burning plateaus. I have dropped 4 lbs. in three days, granted some water, however the quality of my physique has already changes. Feeling a bit sluggish as the process of burning fat instead of carbs takes awhile.

[axioma]

finished gly/dep routine. almost passed out/puked. it was awesome. start carb load tonight through tomorrow.

I turned 49 yesterday. I'll post some pics this weekend.

[Curt James]

finished gly/dep routine. almost passed out/puked. it was awesome. start carb load tonight through tomorrow.

I turned 49 yesterday. I'll post some pics this weekend.

Happy Birthday, old man! :-) I'll be 52 in August.

What's on the menu for your carb load?

[KevinCouch]

Happy Birthday Matt. Looking forward to seeing pics.

[Hammerfit]

Happy Birthday Matt!

[axioma]

Thanks guys
i actually kept carb load clean
margaritas excepted lol

Currently doing linear periodization workout scheme

[HeavyDutyGuy]

Thanks guys
i actually kept carb load clean
margaritas excepted lol

Currently doing linear periodization workout scheme

Margaritas are yummy! Watch the Tequila!

[axioma]

I'll be competing in the SC State Championships 6/28. I had no real intention of competing this year. My plan was to do a dry run of contest prep for Masters Nats 2015 so that i could eliminate as much guesswork as possible. As things progressed I realized that I was on track to compete and State should coincide with my peak. I'll let everyone know how I do.

[Mac]

Good luck Matt! Look forward to seeing your trophy.