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05-04-2010, 10:21 PM #31
05-04-2010, 11:50 PM #32
- Join Date
- Aug 2009
- Rep Power
Matt, I have to say dude, the descriptions of training are awesome! I wish everyone put an effort into their journals like you bro! Keep it up and all the best!
05-05-2010, 08:59 AM #33
05-05-2010, 09:12 AM #34
Matt,I`m very impressed with your training style.Years ago I tried doing an isolation execise followed by a compound but I didn`t rest at all between the two.I found that I got very strong on flyes but man,I couldn`t bench but about 135 following them.Now I did these in superset fashion and I think that was a mistake.My question is how much rest do you take between the isolation exercise and the compound,do you recover fully or when you think you`re about half recovered?Did it take you a while to build up that much strength on the second execise? Thanks for your time and good luck with your training.
05-05-2010, 10:17 AM #35
For starters, I agree that the immediate super set of flyes to presses limited your ability to press more and kept your progress on that exercise stagnant.
In terms of recovery, it's hard to say. I don't think once you start training the muscle you will get 100% recovery during your workout. I pretty much go straight through with minimal rest. So for my chest day after the last set of Pec Dec Flyes is performed I am on my way over to the Incline Smith Presses. The only delay is a warm up set , possibly, or my partner performing his set before I go. The same thing holds true when we move to flyes. It's the time it takes us to walk from the Smith to the dumbell area and grab what we need for Incline Flyes.
The routine I am currently on I believe causes great strength increases for the amount of time you implement it. I don't think you can use it for more than 6 weeks 8 if you are a true exception. I think that if you were to give the workout a try in the order and fashion we perform it in, you would notice both strength and size increases as well. As far as building up my own strength on the second exercise my weights have jumped up dramatically each week.
I thank you for your questions and your support. If I can be of any further help or you need me to go into more detail to explain something please let me know.
05-05-2010, 11:13 AM #36
05-05-2010, 06:18 PM #37
05-05-2010, 09:30 PM #38
05-05-2010, 09:58 PM #39AVBGGuest
Great answers Matt.. I like getting into the head of people who are driven like yourself to learn what works for them.
05-05-2010, 10:11 PM #40
05-06-2010, 07:47 AM #41
Dude,I did your leg workout this morning.Two sets of leg extensions with the drop sets then two sets of front squats on the smith machine.I used the same weight on the front squats that I have been using and much to my surprise I got 9 reps compared to 12 I got last week when I did them first.My quads are trashed and I don`t know how I`m going to get through a full day of work.Guess I won`t be too productive today.I just want to say thanks again and I`ll get out of here.
05-06-2010, 12:02 PM #42
05-06-2010, 11:09 PM #43
Hey Matt, Thanks for stopping by my thread and giving me some great motivation! Your avatar pic looks beast it would be cool to see some other competition photos. Keep training hard and I hope that your next competition goes great for you! I am sure with your hard work ethic you will earn your natural pro card in no time.
05-07-2010, 09:34 AM #44
5/6 Shoulders and Triceps
Today was Shoulder and Tricep training. Chris, Mark and I were ready to go after a day off and the workout proceeded as follows:
Seated Side Laterals: Warming up with 20′s, then 35′s I prepared for my first set. 60′s were used and once I reached failure Mark ensured I got my extra reps, drop those and pick up the 45′s. They start out not so heavy but that changes quick, again Mark helps with my extra reps then I grab the 30′s to finish my set. Again at the point of failure additional reps were performed with Mark’s help. Two sets were performed here before moving on.
Nautilus Plate Loaded Nitro Press: Time to get after it, 5 45lb plates are placed on each side of the machine. It gets heavy quick, with 3 forced reps out of the way after failure, 2 plates per side are removed and right away the pressing begins. Failure again and worked past with the help of forced reps from Mark. Two sets then on to the next exercise.
Rear Delt Pulldowns: 130lbs used for these, I use a neutral grip semi wide handle. The bar is worked through a limited range of motion keeping tension on the rear delts, too far and it will start targeting the lats. Again two sets, no forced reps here as we move on.
Incline Rear Delt Raises: Lying face down on an incline bench , the rear delt flyes begin. I used 25′s for the first set then dropped to 20′s to ensure maximum isolation. This concluded the shoulder portion of our workout.
Incline Cable Skull Crushers: Placing an incline bench close to the cable tower and placing the pulley a little above the bottom of the tower we attached a cambered bar. Warm up set out of the way, frst set done and finished with the 200lb stack for 12. 2 working sets with no forced reps.
Rope Pressdowns: 120lbs for pressdowns for 3 sets. Nothing fancy here just regular old pressdowns.
Bench Dips: I haven’t done these in a while so cautiously my first set was performed with only a 45lb plate across my thighs. After this and the fact that Mark asked when we were going to start our workout because he was just getting warmed up I decided that I was capable and comfortable going heavier. Now with 2 plates and 125lb dumbell placed on top I did my two sets, 8 reps with the dumbell then 6 reps with just the 2 45′s. This concluded the training session for the day.
05-07-2010, 09:36 AM #45