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mattburns
12-29-2008, 06:09 AM
Decided to start a journal again, last one I had 'Time to get big' ended abruptly about 3 years ago thanks to girls and other distractions.

I started at about 170lbs in late 2004 and after a bulk got to 185lbs. Over the past 3 years I have bulked and cut with varying success and weight, peaking at 230lbs.

Below are a couple of pictures to show my progress from 170ish to 220ish.

http://img.photobucket.com/albums/v727/burnzio/comparisonfrontbicopy.jpg
http://img.photobucket.com/albums/v727/burnzio/comparisonmmcopy.jpg
http://img.photobucket.com/albums/v727/burnzio/comparisonsidecopy.jpg

I'm now 21, 6ft 4 and as of this morning I weigh 226 lbs my main goal is to weigh 240lbs by 1st April.

I'll be doing this by bumping up my cals from around 3500-3700 at present to 4500 and making sure I consume at least 250g of protein a day. I've been following a BB type routine for the past few years and have this week switched to the split below to try and include compounds such as squats, deads and pullups which I have neglected.

Back/Biís

Deadlifts
Pull-ups
Bent over rows
Chin ups
Preacher Curls

Chest/Triís

Bench Press
Incline DB Bench
Close Grip Bench
Dips

Shoulder/Legs

DB Shoulder Press
Lateral Raise
Shrugs
Squats
Leg Press
Hamstring Curls

The reason I started this journal is to keep track of the weights I'm lifting to try and keep tabs on my progress better. Also I hope that a few members will drop by and let me know if there is anything I should be changing to see maximum gains.

I'll be posting up my workouts each week as well as cardio as I play Football (Soccer) for a local team, any input, or even criticism of what I'm doing please speak up as although I've put on 50lbs over 4 years I think if I had focused a year or two ago I would be a lot bigger.

Thanks for reading, now it's time to get Big(ger).

mattburns
12-29-2008, 06:19 AM
28th December 2008

Chest/Triís

Bench Press
130 x 8
155 x 6
175 x 5
200 x 4
200 x 3

Incline DB Bench
45 x 8
55 x 6
55 x 5
65 x 5
65 x 5

Close Grip Bench
90 x 8
110 x 6
110 x 5
130 x 5
130 x 4

Dips
5 x 5 x BW

Crunches

12, 10, 8

Not bad, first workout of the new split. Can bench more I feel but don't have a spot. Not really 100% as to what to do with reps, I'm sort of trying to accumulate 25 reps over the 5 sets whether that be 5 x 5 or 6,6,5,4,3 etc. with incremental weights. It feels good and allows me to lift heavy so it should be ok...?

Found the dips quite hard going as I haven't done them for a long time. DB Bench felt feels like I can do a lot more but just easing myself in at the mo.

Quick note: As I'm in the UK I train using Kilograms (1KG = 2.2lbs) so sometimes my weights may look a bit weird when posted up in LBS.

mattburns
12-29-2008, 06:26 AM
29th December 2008

Back/Biís

Deadlifts
6 x 155
6 x 155
5 x 220
4 x 220
4 x 265

Pull-ups
4 x BW x 4

Bent over DB rows
6 x 60
6 x 70
6 x 82.5
6 x 90

Chin ups
4 x BW x 6

Preacher Curls
None

Pretty good DL's considering I haven't done them in at least a year, only thing was the bar I used was smooth at the point where I grip and I found my grip slipped on the last rep of 265. Found it VERY hard going on the pull ups and chin ups, really took it out of me and showed that although my back is strong my strength to bodyweight ratio is very poor.

Didn't even attempt preachers as my arms were nailed after the pulls, chins and rows. I still want to keep them in the split though as my arms are lacking so much I feel I need at least some isolation.

Felt fairly strong again today, I think in a few weeks I will have a realistic idea of my PB's on Bench/Deads/Squats as it's been so long that I did them consistently I don't have a clue what they are.

Diet has been good both days, I won't be using fitday everyday but yesterday I was about 4300 with 260g of protein.

mattburns
12-30-2008, 05:03 AM
Got ridiculous DOMS this morning, came on last night so I went to bed early and still really stiff now.

Gunna have the day off and concentrate on some Uni work then train legs/shoulders tomorrow.

Also got football training tonight at 6pm so gunna have to make sure I get plenty of carbs in this afternoon.

Kong
12-30-2008, 07:36 PM
Mega-strong Deadlifting pal. You've made a hell of a lot of progress from that skinny kid in the first photo's

mattburns
12-31-2008, 10:29 AM
31st December 2008

Shoulder/Legs

DB Shoulder Press
6 x 55
6 x 60
6 x 60
4 x 65
4 x 70

Lateral Raise
6 x 20
6 x 25
6 x 30
6 x 30

Shrugs
8 x 155
6 x 220
6 x 220
4 x 230

Squats
6 x BAR
6 x 45
6 x 90
4 x 130
4 x 130

Leg Press
6 x 330
4 x 440
4 x 440
4 x 440

Hamstring Curls
6 x 150
6 x 175
6 x 200
6 x 200

Kong- Cheers pal. It's only when I look back at those old pictures that I realise I have achieved something, but still haven't achieved enough!

Workout was ok today, first time doing squats in maybe 2 years :(. This was due to being lazy, and then doing my knee in, and then tearing a ligament in my ankle playing football. As such my legs are lagging a bit. I found the squats pretty easy but I was concentrating on form more than anything.

I think my leg presses show my legs aren't ridiculously weak so over the next month I will bump up the squats and get some real numbers up. Shoulders went ok as per usual, DB Presses were hard going but I think I can do a bit more.

Anyway it's New Years Eve so tonight will be a bit of a cheat, my diet up until about 8 when I go to the pub will be spot on until it get's ruined by 10 pints of lager and a kebab on the way home. Hoping for little or no hangover so I can resume normal diet tomorrow.

mattburns
01-05-2009, 10:11 AM
5th January 2009

Chest/Triís

Bench Press
130 x 6
175 x 5
175 x 5
200 x 4
200 x 3

Incline DB Bench
45 x 6
55 x 6
60 x 5
65 x 5
65 x 4

Dips
5 x 5 x BW

Close Grip Bench
25 x 6
65 x 6
110 x 5
110 x 5
110 x 4


Comments

Also did GPP in the form of working for my dad who's a fisherman. Basically involves digging worms on the beaches, hard work but satisfying and is probably the reason my back and shoulders are pretty strong.

Session went ok considering I was knackered after digging and also still feeling dodgy from the weekend. I went to Middlesbrough at the weekend to watch my football team Barrow AFC play in the FA Cup. For any americans reading this it may mean nothing but my team are 5 leagues below the team we played so it was a massive day out. We lost 2-1 but I still had the time of me life.

No more drinking for a while now, back to Uni next week so time to concentrate on working hard.

mattburns
01-06-2009, 04:00 PM
GPP in the form of 3 hours digging bait. If anyone actually reads this and is wondering what digging lugworm is then look here- http://www.waterwereld.nu/zeepiereng.php Except in the picture there is two guys, I do it on my own cos I'm straight. It's hard work but good for you and a good earner too.

Also did 90 mins cardio tonight at football training. Diet has been pretty good.

mattburns
01-08-2009, 02:37 PM
7th January 2009

Back/Biís

Deadlifts
6 x 135
5 x 220
5 x 220
4 x 265
4 x 265

Pull-ups
4 x BW x 4

Bent over DB rows
6 x 65
6 x 77
6 x 90
4 x 90
4 x 90

Chin ups
4 x BW x 6

Preacher Curls
6 x 65
6 x 65

Comments

Poor form on deadlifts so didn't go too heavy as I'm trying to make sure it's perfect, need to just bend my knees and stick out me bum more. Everything else was ok, Chins/Pulls were pretty poor since starting them I've realised I have a ****e strength/bodyweight ratio.

mattburns
01-09-2009, 05:44 AM
9th January 2009

Legs

Squats
6 x 45
5 x 110
4 x 155
4 x 200
4 x 245

Leg Press
6 x 330
5 x 440
5 x 440
5 x 440
3 x 550

Hamstring Curls
6 x 150
6 x 175
6 x 200
6 x 200

Comments

Just legs today as I'm going digging for 4 hours this afternoon and it's quite intensive on the shoulders so I'm going to do a shoulders only session tomorrow morning.

Squats starting to feel better, although the gym doesn't have a foam roller which hurts my shoulders a bit. I think I can do a fair bit more but form is more important to me at the moment. Leg presses are really enjoyable, these are proper leg presses, not the half arsed ones I see a lot of people doing heels right up to me backside so they really do the trick. After I came off the leg press I saw someone load nearly 900lbs on the leg press and proceed to press with a ROM of about 4 inches, i thought he was doing calves so I asked him and he said no this one is for my thighs, then did a little gay wink as if to say "Look at how strong I am". That or he's gay and fancied me. Never mind.

Could barely walk after the squats and leg presses but did some ham curls to finish off. Going to see how it goes over the next few weeks but might add some isolation for my calfs as they are pretty poor.

mattburns
01-11-2009, 01:28 PM
10th January 2009

Shoulder/Legs

DB Shoulder Press
6 x 65
6 x 65
6 x 65
4 x 77

Lateral Raise
6 x 20
6 x 45
6 x 45
6 x 45

Shrugs
8 x 130
8 x 220
8 x 220
8 x 220

Crunches
12, 10, 8, 8

Comments

Decent session. Ended up going out last night before I have to go back to University. Didn't drink a massive amount but got into a bit of a scuffle in the takeaway, bruised me hand but it doesn't feel too bad so should be fine by Wednesday which is the next chance for me to get in the gym.

Back in classes tomorrow so need to make sure I've always got plenty of food in me bag. Looking forward to wednesday after a couple of days off and hopefully some decent figures will be put up on here. I've done some assessments of my goals so will post up about them when I get the chance.

mattburns
01-14-2009, 07:34 AM
14th January 2009

Chest/Triís

Bench Press
130 x 6
155 x 5
175 x 5
200 x 4
210 x 3

Incline DB Bench
45 x 6
55 x 6
65 x 6
65 x 6

Close Grip Bench
90 x 6
130 x 6
155 x 6
155 x 6

Dips
4 x (6 x BW)

Comments

Not a bad session, can maybe bench a little more but was no one about to ask for a spot. Close Grips made the dips pretty tough but I managed to up the amount fairly comfortably.

GPP in the form of digging tonight after tea too.

mattburns
01-14-2009, 01:59 PM
Here's my goals both in terms of size, and lifts-
http://img.photobucket.com/albums/v727/burnzio/progression.jpg
Measurements are in inches and weight is in pounds. I think some of the aims for March 30th are a bit optimistic but what's the point in having goals if they're not challenging.

Similarly with the lifts, I think all those targets are achievable. Those figures were a fortnight ago when I first started back doing squats and deads, I've since squatted 245 so that 300 is definitely attainable. If I meet any of these goals I will re-assess and set some new ones.

The weight works out that I have to put on approx 1lb per week which is definitely achievable. I will only weigh myself on the 30th of each month leading to march and record the results.

mattburns
01-15-2009, 11:39 AM
15th January 2009

Back/Biís

Deadlifts
6 x 155
5 x 240
4 x 240
3 x 285
2 x 330 PR

Pull-ups
4 x BW x 5

Bent over DB rows
6 x 65
6 x 77
6 x 90
6 x 90

Chin ups
5 x BW x 5

Preacher Curls
8 x 65
8 x 70
8 x 70

Comments

Decent session, maybe the 350 DL I put in my goals was a bit pessimistic so I'm changing it to 400. Form wasn't perfect on the first set of 240 so I did it again to make sure. When I first tried to pull 330 my hands slipped and I lost a bit of confidence, I dried them off and tried again but it did the same, so I tried the over/under hand grip and it came up fine, I think I could have done a few more reps but didn't want to kill myself.

As it goes I've got a little niggle in my back this afternoon so I don't think I'll be going so hell for leather in the future, just lift heavy and with good form and start to build up to the 400 goal. Everything else was ok, pulls/chins are hard work but I'm getting better.

Chuffed with the DL and I think 400 is very attainable by March 30th. I need to look into getting some chalk too. Got football training tonight but going to take it easy as it's squat's tomorrow and I don't want the back to still be niggling.

mattburns
01-16-2009, 06:52 AM
16th January 2009

Shoulder/Legs

DB Shoulder Press
6 x 55
6 x 65
6 x 70
6 x 65

Lateral Raise
6 x 20
6 x 27.5
6 x 27.5
6 x 40

Shrugs
8 x 155
8 x 200
8 x 200

Squats
6 x 130
5 x 200
4 x 245
3 x 245
4 x 200

Leg Press
6 x 330
6 x 440
6 x 440
6 x 440

Hamstring Curls
6 x 175
6 x 175
6 x 200
6 x 200

Comments

Squats were ok, imperfect form on the first set of 245 so I did them again. Back was twinging a little so I dropped the weight for the final set. I think a 300lb squat is very attainable, but form is more important to me at the moment.

Shoulders was ok, bit tired after the legs to be honest but flew through shoulders no probs. My protein powder I ordered last friday hasn't come yet, meaning I have no powder. Bit of a bugger as it means I might be without until next tuesday as I'm away on Monday.

Not doing much over the weekend, digging tomorrow and possibly sunday so just going to concentrate on eating as much as possible and doing some work for university.

Kiaran
01-17-2009, 10:05 AM
Hey, dude. Thought I would stop by your "new" journal here. Are those posted numbers in kgs or lbs? You mentioned that you lift in kgs, of course. Dude you're a tall mofo. Looking thick too. You've come quite a ways for sure, bro. Your goals are not only attainable but will be crushed by you way before March I believe. On the routine you listed, why both pullups and chins in the same workout? Also, why not break into a 4-day split and move deads and some of the shoulder and ham work over to that day? Just a thought, cause I'm sure those two days take a bit of time to get through. Anyway, I'll be stopping in more often. You are lookin awesome, bro.

mattburns
01-17-2009, 10:53 AM
Thanks for stopping by pal, it was getting a bit lonely in here! Your comments and suggestions are appreciated.

The numbers posted are lbs, I convert them then round up/down to the nearest 2.5lbs. If only they were kilograms!

As for the routine, I've only been doing it 3 weeks and I'm open to suggestions as it's a new routine with an attempt to incorporating more compounds. I was hoping that the wide grip pulls would work my lats, and the closer grip inwards facing grip chins would work my back and bi's a little. I've tried to remove a lot of the isolation from my old routine but my arms are really lagging and in an attempt to fix this I've tried to implement chins/dips to provide some form of isolation. What would you suggest?

Good point about splitting it into 4 days but I'm a bit restricted by time at the moment, I go to University two days a week and usually work 3-4 days so I try and keep it to 3 days. You are right though it does take a lot of time on the Legs/Shoulders day (1hr 20mins yesterday), and if possible I will try and do legs one day and shoulders the other.

Anyway aye thanks for stopping by and I hope by Tuesday which is when I can get back in the gym next I'll be putting up some better numbers for my benching.

mattburns
01-20-2009, 08:45 AM
20th January 2009

Chest/Triís

Bench Press
130 x 6
175 x 5
200 x 4
220 x 2 PR
200 x 4

Incline DB Bench
45 x 6
65 x 6
77 x 6
65 x 6

Close Grip Bench
130 x 6
155 x 6
175 x 6
175 x 4

Dips
4 x (6 x BW)

GPP
2 hours digging.

Comments

Chuffed with the bench. No spotter but I felt confident, reps weren't too taxing to be honest. I genuinely think I could do 250 for one now but I want to make sure I can do it for reps. I think next week I will make sure I have a spotter and push for 230. Rest of workout was fine. Digging was hard work.

I got my delivery of protein powder while I was at Uni. I got 4.6kg/10lbs for £30 with 1kg/2.2lbs of creatine free, I usually pay £50+ for that amount of protein so it's worked out decent, although it does go out of date in March but that shouldn't be an issue apparently. It's Weider Premium Whey and seems pretty nice although it is a bit sickly, had one with my breakfast and it was a bit sweet. Can't grumble with the price though.

I've never taken Creatine but seeing as it's free I've been doing some research and plan to start taking 5g a day possibly from Feb 1st. It all depends on how much weight I've put on and if this bulk is going ok I'll leave it another month then hopefully it'll give me a boost to keep progressing.

Herandi
01-20-2009, 10:08 AM
nice work in here, shoulders and arms really looking great in new pics, ive become lazy with my journal lately you're putting me to shame!

mattburns
01-20-2009, 01:55 PM
Cheers pal!

Kiaran
01-20-2009, 02:52 PM
Nice work on that bench. I'll bet you could get 240-250 for one as well. What's your all time best? I think it's great that you've removed a lot of the isolation movements. To me they can be a waste of time unless you have specific goals in mind with them (i.e. just want to give the biceps extra work - curls, etc.) I do not think you need two flavors of chins. 99% of the same muscles are going to be involved on either flavor. Pick one and stick with it and switch it up when you feel like it.

mattburns
01-21-2009, 05:36 AM
Cheers for the advice mate. I think I will stick with the inward facing chins and see how that goes for a while. I agree with you RE: isolation I think I've felt just as worked off the compounds as I used to when I was doing 2/3 isolation movements per workout. Definitely so for Tri's with dips.

I know I mentioned a little niggle in my back last week, well as I got up out of my chair last night I pulled it pretty badly and have been unable to sleep much due to the discomfort. Because of this I've had to miss the gym and digging today, and I have Uni tomorrow so I'm hoping with a bit of rest I will be fine to workout Friday/Saturday.

EDIT: My all time best bench is actually only 230 :( that was last year at the peak of my last bulk. I feel a LOT stronger now though and I'm determined to smash my previous poor efforts. Bench has always been my weakness.

mattburns
01-22-2009, 03:49 PM
Comments

Back is recovering fairly well but it's still a big concern as far as lifting goes. Had football training tonight but just did some light running and a bit of 5-a-side, it loosened up but now feels pretty bad since I've cooled down.

I've been putting heat packs on it etc. and it's about 30% as bad as it was on Tuesday night. I'm going to give the gym a shot tomorrow night I think with some real light stuff then see how that goes and if I'm ok take it from there and maybe work out Sat/Sun. The lack of gym action is doing my nut in so I'm determined to get in and do something so the week isn't lost.

Diet

Since I've had some spare time on my hands I thought I would log two days worth of food and see how I was doing concerning my targets which were:

4500 Calories
250g Protein

Tuesday 20th January

Calories: 4,424
Protein: 239.5g
Carbs: 468.7g
Fat: 179.2g (60g sats, 80g mono, 39g poly)

Wednesday 21st January

Calories: 4,671
Protein: 261.3g
Carbs: 579.3g
Fat: 150.0g (62g sats, 65g mono, 27g poly)

So overall pretty good, Wednesday was better but I think I can hover around this amount pretty comfortably most days. I don't plan on weighing myself til the 30th but I know I've put on a bit because I felt it on my shins when I was running tonight. Also I was only eating on average 3750 before xmas so....

Anyways here's hoping my back is better tomorrow for at the very least a bit of a leg/shoulder workout.

mattburns
01-25-2009, 05:13 AM
24th January 2009

Shoulder/Legs

Shoulder Press
8 x 25
8 x 35
8 x 45

Lateral Raise
8 x 25
8 x 25
8 x 25

Upright Rows
8 x 45
8 x 45
8 x 65

Leg Press
8 x 200
8 x 200
8 x 200

Leg Extensions
8 x 90
8 x 90
8 x 90

Comments

Did a very light session to try and get into the swing of things again. My back is still pretty sore but it didn't seem to get too aggravated from this workout. The weights were pretty low and I used a machine for the Shoulder Press but anything is better than nothing I suppose.

I now also have quite a bad chest which is not what I need. I'm just going to write the last week off as somewhat of a rest week and start again this week, probably be taking it easier with the squats and DL's. Pretty gutted I got this injury as it was all going pretty well but I should be fine this week.

Kiaran
01-26-2009, 10:41 PM
Sucks about the back injury, bro. Hope it heals up quickly for ya. I have no doubt you will smash your 230 record on that bench. When you say you did some football training, is that american footbal or "soccer"? Sorry for the confusion. Calorie and protein intake look solid. Are you gaining off that?

mattburns
01-27-2009, 08:00 AM
27th January 2009

Chest/Triís

Bench Press
130 x 6
175 x 5
200 x 4
200 x 4
175 x 5

Incline DB Bench
45 x 6
65 x 6
65 x 6
65 x 6

Close Grip Bench
90 x 6
130 x 6
130 x 6
175 x 5

Tricep Pulldowns
8 x 90
8 x 110
8 x 110

Comments

Back not 100% so didn't push it. Still it was solid enough and I'm on the road to recovery. Couldn't do dips as it irritated my back so settled for some tri pulls to finish off. I think I'll have tomorrow off and do legs thur for maximum recovery before back/bi on fri.

This fever or whatever I had is near enough gone, was sleeping a lot, stiff neck, aching all over etc. coupled with a bad chest but a bit of medicine has seen me right. Not been a good week for me health wise!

Kiaran: Cheers for the comments mate. By football I mean soccer, I keep meaning to call it soccer on here to avoid confusion but football slips out to easy! I play Centre Half for my local clubs supporter team. I do like American Football too, I like it as an alternative to Rugby and have watched it every Sunday for a couple of seasons, I'll be watching the Superbowl this Sunday til about 6am UK time.

As for the weight gains I'm not sure yet as I've decided I'm only weighing myself once a month. I used to weigh myself a bit too often and it can be demoralising so this is the best way for me. I tend to go by the mirror a lot too and have my own little triggers that tell me if I've put on a bit too much fat. Looking in the mirror last night I have put on a bit of fat but my back looks a bit thicker so when I weigh myself on Friday I'm hoping for a decent gain of approx 1lb per week.

mattburns
01-29-2009, 05:51 AM
29th January 2009

Shoulders

DB Shoulder Press
6 x 45
5 x 55
5 x 65
4 x 77
4 x 77

DB Lateral Raise
6 x 27.5
6 x 33
6 x 33
6 x 33

DB Shrugs
8 x 77
8 x 95
8 x 95

Comments

Just shoulders only today, legs tomorrow then back saturday for maximum recovery time. Session was ok, Shoulder Presses feeling solid now and the two sets with the 77's (35kg) went up ok. Think I'll push on with them next week to try and make a PR.

Had soccer training last night and my back felt fine, little stiff but very little pain so I should be fine to play at the weekend.

mattburns
01-30-2009, 04:47 AM
30th January 2009

Legs

Squats
6 x 155
5 x 200
5 x 245
5 x 245 (Fail)

Leg Press
6 x 330
6 x 440
6 x 440

Seated Calf Raises
10 x 65
10 x 110
10 x 110

Comments

Pissed off. Don't know what the eff is wrong with me. I've had barely any injuries in three years and now I've had two in two weeks. On the last rep of 245 I felt my hamstring pull. Persevered with the leg presses but couldn't do any more for fear of hurting it more. Annoyed because I have an important soccer game on Sunday. I hate having injuries and this has really spoiled my workout especially considering I only did light leg work last week.

Also I forgot change for the weighing scales so no weigh-in today. Will do that tomorrow.

mattburns
01-31-2009, 05:24 AM
31st January 2009

Weigh In

Dec 30th
226lbs

Jan 31st
229lbs

Back/Biís

Deadlifts
6 x 135
6 x 135
6 x 175
6 x 175

Bent over DB rows
6 x 65
6 x 65
6 x 77
6 x 90

Chin ups
4 x BW x 6

Plate Pinch Grips
45 x 12s
45 x 16s
55 x 12s
55 x 16s

Comments

Fairly happy with my weight, 3lbs in a month or so is ok and I did have a massive dump before I got weighed so I think realistically it was more like 4lbs :). I think this back injury really threw me off a bit but either way I'm going to step it up a little bit to hit 240 so I'll be taking on more protein in an effort to get 275g+, I'll also start taking Creatine on Monday.

As for the session it was ok, very light on the deadlifts because of my back but it felt fairly solid so I'm happy with that. Back to proper weights by next week. Chucked in some pinch grips to try and improve my grip for deads.

Hamstring is tight but I'll just make sure I warm up plenty before the game tomorrow.

mattburns
02-03-2009, 09:52 AM
3rd February 2009

Chest/Triís

Bench Press
130 x 6
175 x 5
200 x 4
220 x 3
220 x 3

Incline DB Bench
55 x 6
66 x 6
77 x 6 PR
77 x 5 (Fail)


Close Grip Bench
90 x 6
130 x 6
130 x 6
155 x 6

Dips
3 x (6 x BW)
1 x (5 x BW) Fail

Comments

Solid session. Hit 220 again and it felt ok, going to try and bump it up slightly next week. PR on the DB press, I can obviously do more but I have always done flat BB bench before any DB work so this is a decent PR for me. Failed on the last rep on my final set but I'm not arsed, I think it shows I'm testing myself if I can only just and so make my final rep.

Close grips killed me off and I ended up failing on the last rep of dips too, my right arm gave way. Anyway it was all good considering I went digging for 2 hours this morning so I was probably a little tired. Been digging for the past three days and back has been niggling a bit but seems ok.

Started taking the creatine mono at 5g a day, can't be arsed loading just going to take it daily and see how it goes.

HARDWOOD
02-03-2009, 01:32 PM
I was reading thru ur journal and noticed the entries about ur back goin out on u.. Ive had a few back pains last year.. wat ive noticed is that if I sit there and try to let it heal.. it takes weeks.. but if I go to the gym and do weighted back raises? (reverse sit ups if u will), then the pain usually subsides in a couple days and Im back to form.. but if u try that an it hurts too much I wouldnt continue... maybe it will help tho...?

Lightweight83
02-03-2009, 01:49 PM
Congrats on the the solid weight gain. Hope the leg gets to feeling better hamstrings pulls SUCK. Keep it up!

Kiaran
02-03-2009, 02:25 PM
Nice job on that bench, bro. DBs are getting strong too. Anytime you work to failure it shows spirit and that you gave it your all. What the hell are you digging? Or is that what you do at your job? I think increasing your protein is a good call, but just make sure you're flushing your system with around a gallon of clean water a day. Don't want to fry those kidneys. You can also bump your fats up. Just start eating a handful of nuts with each meal. How's the hamstring feeling? What are you doing in the way of warmup before you step under the Squat bar? I usually spend about 15 mins doing all sorts of random dynamic stretching and some abductor and adductor work. Do same type of thing for bench warmup as well.

hug dog
02-03-2009, 02:31 PM
Great progress. so close to working out with 2 plates. It feels good when you can do that.

mattburns
02-03-2009, 03:45 PM
Hardwood: Cheers for stopping by and yea I agree that sitting there isn't the best way to heal and sometimes a bit of light work does help. For instance I pulled my back a little bit again at the weekend but after doing some light work it really eased off and loosened up a lot. I used to do the weighted back raise type exercise you speak of and it might be an idea to do them every so often to keep my lower back as sturdy as possible.

Lightweight83: Cheers for the kind words mate!

Kiaran: It's a bit hard for me to explain what I dig but here goes... My old man is a fisherman and supplies bait to tackle shops across the UK. I live on an Island off the coast of northern England and we have a special species of worm here called the lugworm that is used for fishing in the sea. We basically follow the tide out and dig trenches in the sand for a few hours and collect the worms. It's real tough work digging for 2-3 hours straight but the money can be good. Here is a picture of a lugworm-
http://marinebio.org/upload/Arenicola_marina.jpg
And here is a good link describing bait digging, except in the picture there are two blokes, one digging and one collecting I just do it on my own as does the old fella. We also have crab/lobster traps too.

http://www.waterwereld.nu/zeepiereng.php

Anyway regarding stretching I think this is my obvious downfall, I generally do some generic Ham/Calf stretches for a couple of minutes before my warm up sets. The other day I got out of bed, went to the gym and obviously didn't warm up enough resulting in the pull. I'm doing legs tomorrow so will do some more extensive work and maybe a couple of minutes on the bike to get me going. Do you have any particular stretches you find effective?

Hug Dog: Thanks pal, hopefully I'll be able to hit the two plates next week!

Kiaran
02-03-2009, 07:28 PM
At first glance, that photo of that worm looks all nasty. At closer inspection, it looks like an earth worm, only red. Sounds like hard work. For warmup on squat days I do the following:

- hip circles (clockwise and counter) [stand normally with hands on hips; begin rotating your hips in circles like hula-hoop;]
- shoulder circles (forward and back) [stand with both arms out at sides; draw little circles on the walls with your hands, gradually making bigger and bigger circles]
- knee circles (per knee - clockwise and counter) [per leg; hold onto something for support; lift up one leg keeping knee bent; draw circles in the air towards the ground with foot;]
- knee cap stretching and circling [per knee; stand with legs relaxed; grab patella and gently rotate it around in circles greasing up the joint;]
- about 10-20 air squats
- 15 seated band abductions (with purple/Light jump-stretch band) [double up band and place it around both thighs; sit down and begin opening knees as wide as possible; this one really helps my knee-caving-in problem during heavy squats]
- 15 standing band adductions (per leg - with red/mini jump-stretch band) [single-choke band on cage; place one ankle through band; step away to the side and begin pulling leg in from a side-step to a normal stance]
- 20-30 shoulder shrugs with 20-30 lb DBs.

I do all this about 2 times through and then start squatting. It really has helped warm up my knees, thighs, groin and shoulders and made squatting much nicer to start. Hope that helps.

mattburns
02-04-2009, 10:00 AM
4th February 2009

Legs

Squats
6 x 130
5 x 175
4 x 220
3 x 265 PR
4 x 220

Leg Press
6 x 220
6 x 330
6 x 440
6 x 440

Hamstring Curls
6 x 130
6 x 155
6 x 180
6 x 180

Standing Calf Raises
8 x 110
8 x 155
8 x 200

GPP
3 hours digging.

Comments

Quality session. I'm effing knackered. Digging this morning then two hours later in the gym. Squats felt very good and form was spot on. I think I can improve on that 265 sooner rather than later. Did the calf raises as I haven't felt like they've been worked much recently and they are one part of my body I really need to work on. Not looking forward to playing football tomorrow with the DOMS I'm likely to have :p.

Kiaran: Cheers for the stretching advice. I took note and before I did anything I did some hip circles, knee circles, shoulder circles and then some stretching including thigh stretch, calf stretch and attempting to touch my toes in order to loosen up my hams a bit. I then did some air squats and 8 reps with the bar to concentrate on my form in the mirrors. I think overall this really did help me loosen up and all the squats up to 265 felt pretty easy. The last rep of 265 I let out a loud grunt which was a bit embarassing cos there was a few birds in the vicinity but never mind!

mattburns
02-05-2009, 05:35 AM
5th February 2009

Back/Biís

Deadlifts
6 x 155
5 x 220
4 x 265
4 x 265
4 x 265

Bent over DB rows
6 x 66
6 x 77
6 x 88
6 x 100 PR!

Chin ups
5 x BW x 5

BB Curls
6 x 65
6 x 90
6 x 90
6 x 100

Pinch Grips
45 x 12s
45 x 12s
45 x 12s

Comments

Not bad, back tweaked on the first set of 265 so I just left it at that to prevent doing any more damage. Grip is poor on them so did some more pinch grips at the end. My chin ups are ****e, can only manage 5 and they are poor form. I can Lat pulldown a lot so I don't get it but I will just have to persevere.

Chuffed with the PR on the Rows, I felt that since I didn't push myself on DL's I needed to test myself. They were actually ok and I think I can do the 50kg's (110lbs) soon, grip was a little poor so may look at straps. If I do manage 50's I don't know what I'll do from there as that's the biggest the dumbbells go to in the gym. It's been a long term goal of mine to do any lift with 50's so I think rows is the most feasible option at the mo.

No digging today, football training tonight so plenty of carbs being consumed.

Lightweight83
02-05-2009, 10:13 AM
Well done on the DB Rows PR! You ever use wraps for those? I typically don't cause its a good grip strengthner, but the when i did i was able to get a little better of a pump.

Cards
02-05-2009, 12:06 PM
strong workouts and sick db rows man. keep at it.

mattburns
02-06-2009, 05:59 AM
6th February 2009

Shoulders

DB Shoulder Press
6 x 45
5 x 66
4 x 77
0 x 82.5 Fail
4 x 77
8 x 66

Lateral Raise
6 x 33
6 x 33
6 x 33
6 x 44

Upright Rows
6 x 45
6 x 65
6 x 80
6 x 90

DB Shrugs
8 x 155
8 x 155
12 x 155

Comments

Haven't hit my shoulders hard for a few weeks so had a heavy session today. Gutted about the fail on the 37.5kg's (82.5lbs) which would have been an all time PR, I like it to be quiet when I'm going for big lifts and was well focused but some nobhead came up to me just as I had them on my shoulders and asked me if i wanted a spot which threw me off. Completely lost my focus so did some more with the 77's then nailed the 66's for a few. Disappointed overall really. I think I'll leave it 2 weeks and try it again.

Travelling to University today until Monday so Tuesday will be the next time in the gym, will be meeting up with some mates and getting drunk but still plan on keeping my diet up to scratch over the weekend.

Cards: Cheers for the encouragement mate!

Lightweight: Cheers mate. Have never used wraps/straps but I am considering it because I think I can do more than what I did but my grip is a little poor. I'm going to persevere without them in an effort to strengthen my grip. If I do reach the holy grail of 50kg's then I may have to look into using straps.

Kiaran
02-07-2009, 11:24 AM
Glad the warmup stuff worked out for you, bro. Strong leg pressing and congrats on the Squat PR this week. I'm not surprised your rowing is so strong. With all that digging you do, your back must be jacked. I'd cut the volume down on those Deadlifts and just crank up the heat and go for some singles. Volume on DLs always makes my lower back complain. Are you using chalk and a mixed grip on the deads? Also, lol at "nobhead" coming over and ****ing up your lift. That was one of the things I always hated at public gyms. Idiots butting into your lifts and interupting concentration with "yeah man! you got it, you got it! c'mon!". It's like "shut - the - **** - up. I got this..." Anyway, 77 lbs is outstanding, bro, don't beat yourself up about it. I see you got the infamous Upright Rows going on too. Can't stand those things, lol.

mattburns
02-10-2009, 08:11 AM
10th February 2009

Chest/Triís

Bench Press
130 x 6
175 x 5
200 x 4
220 x 3
230 x 2 PR

Incline DB Bench
55 x 6
66 x 6
77 x 6
77 x 6

Dips
4 x (6 x BW)

Close Grip Bench
90 x 6
130 x 6
155 x 6
155 x 6

Comments

****in get in. Buzzin like out off me bench today. I've always sucked so badly at bench but I'm starting to get somewhere with it. The first rep of 230 felt easy, the second less so but I think I'll be hitting 250x1 soon. Got an adrenaline rush after the lift which doesn't happen often even when I make PR's but I've been stuck for so long with a ****ty bench that it got me really pumped.

Everything else was ok, 77 x 6 for two sets is a PR too I suppose. I think I'm definitely suffering from a placebo effect from the Creatine, never took it before and I don't feel much different but I thought to myself before the 230 "Come on you're on creatine now you should be pushing harder!" Laughable really but I guess the mental side of things does have an impact regardless of how well the creatine works.

Weekend was ok, caught up with some Uni mates in Liverpool and went out on the town on Saturday night. Diet was ok considering the massive hangover I had on Sunday. No more drinking now til my birthday in March.

Kiaran: Cheers for the props and guidance on the stretching pal. My back has always been pretty strong from digging at an early age, I remember the first time I properly deadlifted when I was about 17 and 170lbs and I did about 200lbs straight away. I only switch to mixed grip at the mo when I do 300+ but I may start doing it from the off to get used to it, also chalk isn't allowed in my gym which is gay but I think I'll have to start sneaking some in in my pockets. Now my back is a lot better I will be doing some serious deadlifts and hopefully reaching my targets. I'll drop the volume a bit too and experiment how that goes.

Totally with you on the people spoiling lifts, one of the biggest downfalls of not having my own gym. I really like to be quiet and focused when I lift and feel no benefit from some spanner shouting at me in an effort of encouragement. I'm not a massive fan of upright rows either but my Traps were sore as out on Saturday so they definitely hit me hard, think I'll do them every other week or so just shock my traps every now and again.

mattburns
02-11-2009, 10:34 AM
11th February 2009

Legs

Squats
6 x 130
5 x 200
4 x 240
3 x 265
3 x 285 PR

Leg Press
6 x 330
6 x 440
6 x 440
6 x 440

Hamstring Curls
8 x 155
8 x 200
8 x 200

Seated Calf Raises
10 x 175
10 x 175
10 x 175
10 x 175

Comments

Frazzled. Could hardly walk when I left the gym. Seem to have found my peak on the squats, glad I got the PR but it was very hard work and to be honest the last 2 reps were maybe an inch higher than I normally go see I need to work on that.

Leg presses were such hard work after that squatting, then gave my hams and calves a decent blast. Got football training tonight too so going to be stiff tomorrow. This stretching is really helping especially with my hips, I'm going to try and get some videos of my squats up if it's quiet in the gym next week so my form can be critiqued.

Hard work digging last night. -8 degrees celcius windchill, 30mph wind, digging in the dark but it was worth it. Biggest tide in the last 2 weeks which means we can get the more profitable 'black lugworms' which u can only dig when the tide goes out really far. I made about $120 in two hours before the tide came in so it was definitely worth it. Wish I could do it every day.

mattburns
02-12-2009, 08:38 AM
12th February 2009

Shoulders/Abs

DB Shoulder Press
6 x 55
6 x 66
6 x 77
6 x 77

Lateral Raise
6 x 33
6 x 33
6 x 38
6 x 22

Upright Rows
8 x 65
8 x 90
8 x 90

BB Shrugs
10 x 135
10 x 200
10 x 245

Weighted Crunches
8 x 15
8 x 25
8 x 25

Barbell Side Bends
8 x 15
8 x 20
8 x 25

Knee Raises
3 x 8

Parallel Leg Raises
3 x 8

Comments

Not a great shoulder session, woke up late at like 11am, usually up 8.30am so pretty pissed off. Was out after footie training watching England play, didn't drink but got in at 1am. Anyway average lifts on the shoulder presses, Shrugs were decent but almost like a rack pull to get it up because the safety bar on the power rack was already pretty low with some weights on so I just lifted from there.

Been neglecting my abs massively, only done them twice in 6 weeks so nailed them today. Plan is to do this once a week on either leg or shoulder day. The BB side bends were a bit weird but I could feel my obliques burning on the last set.

Big back day tomorrow, up at the proper time, big breakfast, smash some PR's.

D0m1n90
02-12-2009, 11:45 AM
love the mrT pic bro haha some awesome training ur doin whats ur weight

mattburns
02-14-2009, 08:23 AM
14th February 2009

Back/Biís

Deadlifts
4 x 155
3 x 220
2 x 310
2 x 350 PR (+20lb)
1 x 375 PR (+45lb)

Bent over DB rows
6 x 77
6 x 77
6 x 77
6 x 77

Chin ups
4 x BW x 6

BB Curls
6 x 65
6 x 80
6 x 100
6 x 100

Wrist Rolls
3 x (45 x 8)

GPP
2 hours digging

Comments

Very happy with today. Missed yesterday but was determined to do a decent DL session today despite being up at 7am to go digging. Decided to cut my volume down and push for some PR's. 350 felt ok, 375 felt surprisingly easy.

I've got a video of the DL that is waiting to be processed on youtube, will add it when its sorted. The video is crap but I just wanted to film it for form and to put on here. The angle is naff so you can't really see the weight, but hopefully can see my form. I will be doing the same next week so will get better videos. It was very busy today so I didn't have much room.

Was still shaking a bit from the adrenaline so my rows were poor but I felt my back twinging a little so I didn't push it much. I think I will hit 400 x 1 next week if I go on a day when I haven't been digging. No workout til Monday now but footie training and digging tomorrow.

D0m1n90: Cheers mate! Weighing in at 229lbs as of 1st Feb 09. I am 6ft 3/4 tho hence why my lifts aren't maybe as high as they should be for someone of my weight.

mattburns
02-14-2009, 12:36 PM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ooVRqaHkxxo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ooVRqaHkxxo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Here's the video, for some annoying reason it's the wrong way round. Anyway I'll be getting a better angle and it will be the right way round next week. Still, chuffed with the PR though!

Kiaran
02-15-2009, 01:11 PM
Dude, fine work on that bench and squat last week. Breaking through to some new numbers is always motivating. Incline DB work and leg pressing is looking solid too. Placebo effect or not, sounds like the Creatine is helping you along.

Sounds like a proffitable day digging too, but -8 degrees? ****ing cold. On those BB Side Bends, did you do them with only one side of the bar loaded or both? Solid work with the DL PRs yesterday. You'll get 400 no problem, I'll bet you already can. Pulled that 375 no problem and really fast, damn.

mattburns
02-16-2009, 12:43 PM
16th February 2009

Chest/Triís

Bench Press
130 x 5
175 x 4
220 x 3
242 x 1 PR (+11w)
220 x 3

Incline DB Bench
55 x 6
66 x 6
82.5 x 6 PR (+5.5w)
66 x 6

Close Grip Bench
130 x 6
130 x 6
155 x 6
155 x 6

Dips
4 x (6 x BW)

GPP
3 hours digging

Comments

Happy with today. Worked out with my mate for the first time in a while as I really wanted to push it and needed a spot. 220 felt really easy so I thought **** it and went for 110kg (242), it was ok, I stuttered a little half way up and screamed at my mate cos he went to touch the bar, but I pushed through and it went up ok. I think I've found my limit for the time being and will be doing more volume in the future.

Chuffed with the DB PR too, my chest was really tired after the flat bench but I dug in and got it felt good. Football training was tough yesterday and I could tell I've put on weight as I've started gettin shin splints again. Digging was tough, only one more tide tomorrow I think so Wed is going to be a big DL day, aiming for 400.

Kiaran: Cheers pal! Aye it gets really cold on the beaches sometimes but it's worth it. The BB side bends I did with some of those premoulded Barbells they have in gyms if you get what I mean? Where you can't add any more weight to them, so yes they were weighted at both sides, is this wrong?

I was surprised when I watched the vid back how quick the DL looked, it didn't feel that easy but it's encouraging. I think because over the last few years I haven't done DL's, Squats or Low Volume Bench I haven't really realised what my strength boundaries are hence why I keep breaking PR's. The plateau will come soon but I'm just loving the increases at the moment, I think these last few weeks have been some of my most satisfying workouts ever.

Kiaran
02-16-2009, 01:51 PM
Awesome work with the bench and incline DB PRs. Your strength is definitely on the move. You probably won't plateau for some time, bro. Just keep doing whatever you are doing until it stops producing results. For the side bends, try this: setup the squat rack with an empty bar, load one side of the bar with about 20 lbs (8-10 kgs), double up the collars just to be safe, take the weight out like you would a squat (I use high bar setup for this exercise), step out and begin bending towards the side that the weight is on and then back to start position. I do about 10 reps per side and what's cool about this exercise (or misery inducing rather) is that it works all layers of your core (I think there are about 3) while really targeting the obliques, which are weak in most people. You will feel like you just got done puking when you finish a few sets. You can sift through my log and find some photos in the past few weeks of me doing them. I warn you that they are hard and it does not take much weight. Be ready for it when you take the bar out, as you'll feel your core go nuts almost immediately. Try not to use your arms to push or pull on the bar, just try and hold the bar still as you bend. Also only bend as far as you are comfortable as you don't need a slipped disc or torn abdomen to achieve results with this exercise.

ELmx479
02-16-2009, 01:54 PM
Nice work on the bench man. Our strength is pretty close. Should make for a nice race to 300lb bench. Good luck on the DL too, I just pulled 400 last week for the first time.

mattburns
02-17-2009, 08:18 AM
17th February 2009

Shoulders/Abs

Standing Military Press
6 x 88
6 x 110
6 x 130
6 x 130

Seated Lateral DB Raises
6 x 22
6 x 22
6 x 33
6 x 33

Upright Rows
6 x 66
6 x 77
6 x 88
6 x 99

BB Shrugs
10 x 135
10 x 220
10 x 220

Uneven Barbell Side Bends
8 x 22
8 x 11
8 x 11

Knee Raises
3 x 8

Parallel Leg Raises
3 x 8

Crunches
3 x 8

GPP
1 1/2 hours digging.

Comments

Legs were still a little tight from football and digging so decided to rest them a little. First time in maybe 2 years doing the standing millies, I found them very tough considering the amount I can DB Press but they really felt good. My back was going nuts trying to stabilise as I pushed up so as I work on form I think the weight will go up. Other stuff was ok, shoulders really feeling burnt out on the whole. No digging tomorrow so big DL day.

Kiaran: Cheers mate! I certainly hope I don't plateau soon as I'm really enjoying my workouts at the moment. Thanks for the guidance on the side bends, I was doing them wrong last week I guess, today I did them how you suggested and they were insane. I had to knock the weight down because even 10kg on the side was too much. They really hit my obliques and it was a weird feeling trying to shift the weight without using my arms, I think I'll be doing these more often for sure.

Elmx479: Cheers mate, I'm well up for a bit of friendly competition towards a 300lb Bench and 500lb Deadlift!

Kiaran
02-17-2009, 11:09 PM
Your sides are gonna be sore, lol. Glad you enjoyed the side bends. Solid milies too, bro. Good luck on the DLs.

mattburns
02-18-2009, 10:50 AM
18 th February 2009

Back/Biís

Deadlifts
4 x 155
3 x 242
2 x 330
1 x 375
1 x 396 PR (+22w)

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Fk1CTY16HDs&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Fk1CTY16HDs&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Chin ups
4 x BW x 6

Bent over DB rows
6 x 66
6 x 77
6 x 88
6 x 88

BB Curls
6 x 75
6 x 75
6 x 80
6 x 80

Comments

Very pleased with the DL. Kept the volume low and went for the 400 but I only realised after I lifted the 180kg that it only equated to 396 so I'm a few lbs short! Never mind. I think with some flat shoes, chalk and maybe a belt I could set myself a new target of 450 before April. It actually didn't feel too bad, grip felt a bit loose coming down but that's it.

If anyone has critique on my form please say because it does look a little off to me, like my legs aren't in synch with my back, I dunno but any opinions are appreciated. Much better angle than last week but that light is ****ty, as is the gay background music. My gym is full of posers but it has a lot of weights and a power rack so it suits me fine.

Anyway good session, I'm going to increase the volume in the next few weeks and then go for a max session to see how I've improved.

Kiaran: Cheers pal, yea I was pretty sore this morning and my spinal erectors felt a bit stiff almost to the point where I thought about not doing DL's but I stretched and warmed up a lot and it seemed ok. Might have to have a day off tomorrow and leave squats til friday.

ELmx479
02-18-2009, 01:53 PM
Congrats on the DL. Looked easy for you.

mattburns
02-20-2009, 05:55 AM
20th February 2009

Legs

Squats
6 x 130
4 x 220
3 x 265
2 x 285
1 x 302 PR (+17w)
15 x 130

Leg Extensions
6 x 175
6 x 195
6 x 230
6 x 245

Hamstring Curls
6 x 130
6 x 155
6 x 180
6 x 200

Standing Calf Raises
12 x 130
12 x 165
12 x 165
12 x 165

Comments

Good session. Went for lowish volume squats to see if I could hit 300. It felt OK and my form was good so that is positive. It did go up a little slower than normal but I wouldn't say I struggled. Was trying to kill some time with the 15 rep squats as someone was hogging the leg press, ended up doing extensions instead.

Anyway it seems as though I've nearly hit my goals 5 weeks early, to recap these were (By 30th March 2009):

Bench: 250
Squat: 300
Deadlift: 400
Total: 950

And my actual 1RM's now as of 20th Feb 2009 are:

Bench: 240
Squat: 302
Deadlift: 396
Total: 940

So I'm pretty close as it goes. I'm going to re-assess the goals for the end of March and also bump up my cals again. There are a few holes in my diet so I will be having bigger breakfasts, and increasing my PWO shake/meal. In Uni on Monday so I'm off til Tuesday, plenty of time to recoup and I'll be doing higher volume workouts.

Coke
02-20-2009, 06:10 AM
Lifts are looking nice throughout Matt.

jumperzz
02-20-2009, 07:02 AM
Looking strong bro,keep up the good work!

mattburns
02-24-2009, 05:28 AM
24th February 2009

Chest/Triís

Bench Press
130 x 6
175 x 5
200 x 5
220 x 3
220 x 2

Incline DB Bench
55 x 6
66 x 6
77 x 6
77 x 6

Dips
4 x (6 x BW)

Close Grip Bench
120 x 6
155 x 6
155 x 6
155 x 6

Comments

Solid session, higher volume than recently when maxing out but my main aim before 1st April is hypertrophy so my workouts will be having more volume.

Had a good weekend, good game of football, and caught up with some mates I haven't seen for a while, one of them asked me if I'd been on steroids so I'm taking that as a complement. Nice little ego boost I suppose, weigh in is on Friday I'm looking forward to seeing where I am.

Cocoa, Jumperzz: Cheers lads! Thanks for stopping by.

Coke
02-24-2009, 05:43 AM
Obviously putting on some size, lol - good deal man.

Kiaran
02-24-2009, 10:51 AM
Hey, bro, nice ****ing pull! Form looks great on that ****. Some might complain that your hips came up fast, blah blah blah, but that's exactly how I pull too. My hips always come up a little early and my lower back takes over. The only thing I would recommend is changing your setup. I used to do like you and get down to the bar and setup for several seconds/minutes before pulling. It wastes a lot of energy to stay squatted down at the bar while you clear your mind and get the grip perfect before a pull. That's why I now start by standing over the bar with my feet exactly where I want, clear my head, take a big breath, THEN bend down grab and go. Also, you might try closing your stance a little bit. Basically try to get the distance between your heels the same as the distance between your knees. You are tall, but you look like you got some long arms, so I'll bet you could afford to start with your hips a tad higher. Yep, higher. If you start too low you just waste energy and your hips will raise to the point where your leverage is greatest anyway. So why not just start them where they want to be?

Awesome squat PR too. You're just blowin it up lately, man. Good **** about someone asking about the steroids, lol. You're definitely lookin fit in the vids, bro. Keep it rolling.

mattburns
02-25-2009, 02:10 PM
25th February 2009

Shoulders

Standing Military Press
6 x 88
6 x 130
6 x 130
6 x 110

Seated Lateral DB Raises
6 x 27
6 x 27
6 x 27
6 x 27

Upright Rows
6 x 66
6 x 77
6 x 88
6 x 99

BB Shrugs
10 x 155
10 x 220
10 x 220

GPP
2 Hours digging

Comments

Average session, was pretty physically drained from digging the night before, dug for 1 hour on one beach then moved to another to go for the bigger black worms and they were deep as out. Real hard work.

Millies really test me but I'm determined to push hard on them and get a decent weight up. Went digging again tonight just on the black lugworm and it was tough again, legs tomorrow and another session digging followed by football training, going to be pretty tired so planning on eating plenty of carbs.

Cocoa: Cheers mate!

Kiaran: Thanks for the kind words and commenting on the DL mate, I was hoping you would as I trust your opinion. You pretty much confirmed what I was thinking, that I get my hips up early but the important thing is my back is straight, right? I'll try out the things you suggest too, good shout about the getting down early, I think I'm trying to psych myself up a bit so doing it stood up would be better. Hopefully with these tweaks and me getting a belt/straps for my birthday I'll be looking at giving 450 a bash by April.

Coke
02-26-2009, 05:16 AM
Great intensity with the shoulder presses, good job overall including the digging.

mattburns
02-26-2009, 05:55 AM
26th February 2009

Legs

Squats
6 x 130
6 x 175
5 x 220
4 x 245
4 x 245

Leg Press
6 x 330
6 x 440
6 x 440
6 x 440

Hamstring Curls
6 x 165
6 x 175
6 x 200
6 x 200

Seated Calf Raises
12 x 100
12 x 120
12 x 120

GPP
2 hours digging

Comments

Knackered, could barely walk leaving the gym. Fair bit of volume on squats and it made the leg presses straight after hard work. Digging this evening is going to be tough on the hams, especially with football training straight afterwards.

Cocoa: Cheers pal. The standing presses are really blasting my shoulders, one day maybe I'll be pressing as much as yourself!

Coke
02-27-2009, 05:48 AM
Really putting yourself to the test with all that's going on, props.

mattburns
02-28-2009, 05:26 AM
28 th February 2009

Back/Biís

Deadlifts
6 x 155
4 x 242
4 x 242
3 x 286
2 x 330

Lat Pulldowns
6 x 110
6 x 175
6 x 220
6 x 220

Seated T-Bar Rows (Narrow Grip)
6 x 110
6 x 155
6 x 200
6 x 200

BB Curls
8 x 75
8 x 75
8 x 85

Comments

Felt like crap after my breakfast, bad stomach. Grinded through the DL's then couldn't stomach chins so switched it up a bit so I could do whatever exercises sitting down. As it goes it was an OK session, good volume on deads and I think the T-bar rows is a PR.

Took yesterday off because I was a bit fatigued but had to dig again last night so didn't get a lot of rest.

Weigh In

226- 30th December 08
229- 30th January 09
240- 28th February 09

VERY happy with this. 240 was my goal for 30th March so I'm ahead of schedule, but I think at least 5-7lbs can be attributed to water weight from the creatine. Either way I'm happy with the progress and plan on bumping up my cals/protein a bit and pushing for 245.

Cocoa:Thanks a lot pal, it's been a busy week!

Coke
02-28-2009, 06:15 PM
Solid pull day effort bro.

mattburns
03-01-2009, 01:50 PM
1st March 2009

Chest/Triís

Bench Press
130 x 6
175 x 6
220 x 4 PR (+1r)
220 x 3
220 x 2

Incline DB Bench
55 x 6
66 x 6
77 x 6
82.5 x 6

Close Grip Bench
90 x 6
130 x 6
175 x 6
175 x 6 PR (+20w)

Dips
4 x (6 x BW)

Comments

Not a bad session. My birthday on Friday and I'm at University Thur/Fri so I'm working out a day early this week.

Took my monthly measurements after weigh-in yesterday, not bad. 1cm on my arms which is ok but I still need a lot more, an inch on my chest and an inch on each thigh which is a major boost. The downside is none of my decent jeans fit me now! Went to watch the football in some yesterday and they were a bit too tight on the top of my thighs making me walk as if I'd crapped my pants haha.

Coke: Cheers pal!

ELmx479
03-01-2009, 04:51 PM
Good work on the bench, you should have a new 1RM PR soon. I hear ya on the pants. I had to buy some new jeans and order new work pants after I starting squatting.

Coke
03-02-2009, 05:49 AM
...The downside is none of my decent jeans fit me now! Went to watch the football in some yesterday and they were a bit too tight on the top of my thighs making me walk as if I'd crapped my pants haha.

It happens to us lifters, lol - that's a good deal dude.

mattburns
03-02-2009, 06:02 AM
2nd March 2009

Shoulders/Abs

Standing Military Press
6 x 88
6 x 110
6 x 130
6 x 143

Seated Lateral DB Raises
6 x 27
6 x 27
6 x 27
6 x 27

Upright Rows
6 x 66
6 x 77
6 x 88
6 x 99

BB Shrugs
10 x 120
10 x 220
10 x 220

Crunches
3 x 8

Comments

Not bad, Millies felt better today and I think I'll be lifting more soon. I wanted to do more crunches but I've got a pain in my upper groin/testicle area. Felt it last night after football training and I have a worrying feeling it's a hernia, it's a little bit inflamed and hurts whenever I move. Lifting wasn't too bad only when I stopped. Think I will sleep on it and see how it is tomorrow and if it's the same I'll go to the docs. Really hope it's just a groin strain and not a hernia :(.

Coke: Cheers pal, I guess I'll have to get used to things like this!

ELmx479: Thanks mate aye hopefully my 1RM will shoot up a bit, 100kg(220lb) seemed like such a milestone when I lifted it and now it feels easy so I think 250 will be attainable very soon.

Coke
03-03-2009, 05:32 AM
Hope that's just a strain and will clear soon...nice shoulder day.

mattburns
03-03-2009, 07:31 AM
Cheers coke.

I went to the Doc's this morning and he examined me and said I had just strained my groin/abdomen, in the area shown in the pic below-

http://www.physioroom.com/images/anatomy/abdominal_muscle_strain_1.gif

He told me to take it easy so I think I may have to give Back and Legs workouts a miss for the greater good. Back from University next Monday night after my birthday weekend where I will no doubt get drunk but I plan on keeping my diet in check otherwise and just doing some light stretches until I can train again next Tuesday.

Bit of a pain in the arse and could do without the injury but I'll just treat the next 7 days as a rest and hopefully I can get straight back into it. Missing two workouts isn't the end of the world I suppose.

Kiaran
03-04-2009, 01:37 PM
Hey, bro. Looks like I missed a bit going on in here lately. Congrats on making it to 240 on that weight. 11 lbs in a month is pretty damn impressive. Water weight or not, you know you've gained some muscle. Nice work, bro. Btw, happy birthday coming up. How old are you going to be?

Lol at the remark on jeans being too tight. I've gone through several pairs of jeans in the last couple years from the exact same thing. Legs get bigger then it pulls everything a bit to snug and you start walking funny. Get a bigger pair.

Nice work on straining that groin too! Just messin with ya. I did the EXACT same thing last year during some GHR Situps. Just went back too far and that was it. Freaked out and thought I had a hernia, etc. Pulled groin/abdominal. There are so many muscles there it is hard to say which one you hurt. Just rest it and don't overdo it for several weeks, bro. Mine took several months to heal up cause I was stupid and kept working out on top of it. It can feel like someone smacked you in the nuts for sure though

Coke
03-06-2009, 06:34 AM
:birthday:

Happy Birthday Matt, celebrate all weekend long bro.

mattburns
03-09-2009, 07:21 AM
9th March 2009

Back/Biís

DB Rows
6 x 66
6 x 77
6 x 88
6 x 99

Lat Pulldowns
6 x 90
6 x 200
6 x 200
6 x 245

Seated T-Bar Rows (Wide Grip)
6 x 110
6 x 110
6 x 155
6 x 175

BB Curls
8 x 110
8 x 120
8 x 130

Comments

Tried to DL but groin was having none of it so went heavy on other stuff. Planning on leaving out DL/Squats and then having a Max Effort session of them on Friday when my groin should be fine.

Not a bad session considering. Still feel a bit ill from the weekend. On Saturday I think I drank the most I've ever done- started at 5pm and I think I had around 15 pints of lager and 6 double vodka/redbulls. Went out Thursday with Uni pals in Liverpool too. Good weekend on the whole but I suffered a bit on the diet/lack of training. Now it's out of the way I can concentrate on bulking hard.

Coke: Thanks for the birthday wishes mate :)

Kiaran: Cheers mate, I was 22 years young on Friday. Feels like I was a 17 year old weakling only yesterday! I hear you on the groin strain mate, felt like someone had took a sledgehammer to my nuts haha. Played 90 mins of footie yesterday and took it easy so I think the worst of it has gone. Deffo need some new jeans too, although I did get a good compliment off a lass I haven't seen for a while on Thursday who said my bum looked nice haha!

Coke
03-10-2009, 05:13 AM
Damn dude, you were really putting them drinks away - :D

mattburns
03-10-2009, 07:08 AM
10th March 2009

Legs

Leg Press
6 x 330
6 x 440
6 x 550 PR (+3r)
6 x 440

Leg Extensions
6 x 175
6 x 200
6 x 220
6 x 245

Hamstring Curls
6 x 155
6 x 180
6 x 200
6 x 200

Seated Calf Raises
12 x 110
12 x 110
12 x 165

GPP
3 hours digging

Comments

Solid session minus the squats. Leg presses were intense and I thought the vein in my neck was going to pop on the last rep. Had to knock it down for the last set.

Digging was tough last night, dug two different beaches for the different types of worms, was really exhausted last night. Just one beach tonight.

Coke: Haha, too right mate! I think this extra weight has assisted me in being able to drink more than I ever thought possible. I don't drink too often so might as well push the boat out when I do.

Kiaran
03-10-2009, 01:30 PM
Legs are getting strong! Dude, that much alcohol would kill me. I'm serious, lol. Glad to hear your groin pull is on the mend. Even when you're injured I see you hittin some PRs there. Stepping it up to a new level lately? Oh and those curls are rediculous.

mattburns
03-11-2009, 07:45 AM
11th March 2009

Shoulders

Standing Military Press
6 x 88
6 x 130
4 x 155 PR (+12w)
4 x 155
4 x 130

Seated Lateral DB Raises
6 x 22
6 x 27
6 x 27
6 x 27

Upright Rows
6 x 77
6 x 77
6 x 88
6 x 99

BB Shrugs
10 x 155
10 x 220
10 x 220

Comments

Not bad really, woke up late so I rushed a little towards the end. Chuffed with the Millies, I think I can still do more than that so gunna keep pushing. having such long bloody arms doesn't help much tho! :p

Been contemplating switching up the routine a bit. Doing this for ~12 weeks now and I'm in my final month of Univeristy, lectures are dying down and it's all work from home. I have enough time to work out 4 times a week for a good while so want to utilise it more by hitting body parts twice a week.

Any opinions on this? It will probably be a mix of what I do now but with more volume and following-

S: Rest
M: Upper Heavy
T: Lower Light
W: Rest
T: Upper Light
F: Lower Heavy
S: Rest

Will probably bulk for at least the next 6 weeks and I want to get the most out of it. Digging will die off and I'll be going crabbing which is less physical, so I think I can afford to put the effort into training all bodyparts twice a week.

Kiaran: Cheers pal, yea with the Leg Press I'm usually knackered after squats and can't do much but I could afford to give them a proper go this week. As for the curls I sort of cheated, Preacher bench was taken so I took a bar and stood with my spine sort of supported by one of the frames on the power rack to prevent me rocking the weight.

jumperzz
03-11-2009, 07:49 AM
dam,very sick press

Coke
03-11-2009, 09:17 AM
Nice work on the legs and shoulders man.

mattburns
03-12-2009, 02:24 PM
12th March 2009

Chest/Triís

Flat DB Bench
6 x 66
6 x 77
6 x 88
4 x 99 PR (+16.5w)
4 x 99

Incline BB Bench
6 x 130
6 x 155
6 x 155
6 x 175

Close Grip Bench
6 x 130
6 x 155
6 x 155
6 x 155

Seated Dip Machine
3 x (8 x 100)

GPP
2 hours digging

Comments

Good session, some bloke was hogging the bench so I switched it up and did flat Db bench, and incline barbell bench which I actually found pretty tough. Wussed out on the dips I tried some and they irritated my groin.

Digging tonight has aggravated it and I'm a bit annoyed with it. Got football training in 20 minutes so will have to just take it easy. Attached some pictures from digging tonight. It's tough work through the winter and is a grueling job but some of the scenery I get to see is awesome.

The attached pics are of the trenches I've been digging for about an hour, my dad and his car in the background, looking out to the Irish sea, the big hill you can see is called Black Combe and although not visible too well on the pictures you can see the peaks of some of the mountains in the lake district. Very nice when the suns setting.

http://www.wannabebigforums.com/attachment.php?attachmentid=27201&d=1236889407
http://www.wannabebigforums.com/attachment.php?attachmentid=27202&d=1236889430
http://www.wannabebigforums.com/attachment.php?attachmentid=27203&d=1236889459

Cokes: Thanks mate!

Jumperz: Cheers pal, It still feels like nowt compared to some of the people on here tho!

Coke
03-13-2009, 05:31 AM
Thanks for showing the pics, you are obviously a hard worker overall.

jumperzz
03-13-2009, 05:36 AM
was wondering,why are u digging? part time job?

Kiaran
03-13-2009, 01:53 PM
Awesome pics, bro. That actually looks exactly like I imagined it from what you explained. Weird.

Military Press and Incline Bench are looking pretty incredible along with the rest of your strength, man. Your shoulders are definitely getting stronger. I hear ya on the long arms, lol. I may be short but my arms and legs are long for my size. Guess we just need to get really fat, then the distance will be shorter, right? The schedule for lifting you threw together looks decent as well. If you're interested I could also toss you a PM with my Dynamic Mass program that I came up with. Since you do so much GPP work, it may possibly aid you in recovery, not sure though. Let me know, no obligations.

mattburns
03-14-2009, 04:24 AM
Had to skip the planned ME Bench/Squat/DL this morning as groin is still a bit iffy and it's just not worth it. I got ready to go then bent down to pick up my trainers and felt it and thought "If it hurts picking up a shoe then how will it feel picking up 400lb!". Got football training then a game tomorrow and in University Monday so will be back on it Tues. Maybe with the new split.

Cokes: No problem mate, I thought since I talk about my digging all the time it would help if I put a couple of pics up.

Jumperzz: Yea mate, it's a part time job working for my old man who supplies fishing bait to shops. They're types of worms you find in the sands near where I live, similar to your 'Nightcrawlers' I suppose but just from the sea.

Kiaran: Cheers mate. Hear you about the distance, I'm gunna work on getting a massive gut then when I arch up I can just hit that and my ROM will be about 5" haha. Yea if you don't mind that Dynamic Mass info would be cool, I'm always keen to read and try new stuff and any info that could help this new split is welcome.

Kiaran
03-14-2009, 12:30 PM
Sorry to hear about that groin pull acting up again. It will most likely linger for several months because you are still pretty active. Mine did anyway. I'll send you that program when I finish up the last section. You can let me know what you think of it or provide recommendations.

mattburns
03-17-2009, 12:22 PM
17th March 2009

Upper A

Bench Press
6 x 130
6 x 175
4 x 200
4 x 220
2 x 231

Close Grip Bench
6 x 110
6 x 175
6 x 175
5 x 200 PR (+25w)

DB Rows
6 x 66
6 x 77
6 x 88
6 x 88

Chins
3 x (6 x BW)

Upright Rows
6 x 88
6 x 88
6 x 88
6 x 99

GPP
3 hours digging

Comments

First day of the new split, a little tired from digging in the morning but went ok. Straight after the gym I went to my mates and ended up getting roped into helping them dig out his driveway.

Felt a bit weird doing a full upper body workout as I've always done body part splits. I'll post full details of the split in a new post. Chuffed with the PR on CG Bench as I usually do DB Press in between so I had more energy.

mattburns
03-17-2009, 12:30 PM
New Upper/Lower Split

Upper A
Flat Bench (Chest Heavy)
CG Bench Press (Tri Heavy)
DB Rows (Back Light)
Chins (Bi's Light)
Upright Rows (Shoulders Light)

Lower B
Deadlifts (Ham's Heavy)
Leg Press (Quad's Light)
Calf Raises (Calfs Heavy)
Abs

REST

Upper B
BB Rows (Back Heavy)
Military Press/Shrugs (Shoulder Heavy)
DB Incline Press (Chest Light)
Dips (Tri's Light)
Preacher Curls (Bi's Heavy)

Lower A
Squats (Quad's Heavy)
Ham Curls (Ham's Light)
Leg Ext (Quad's Light)

I tried to hit every body part twice a week heavy/light with the emphasis on the areas I think I need to improve on which is chest/arms/legs. I've taken some inspiration from Kiaran's dynamic mass workout and I'm undecided on how I may phase it, will work that out probably with the help of DM as that looks like a good layout.

I'm treating last week as somewhat of a deload with me easing back into stuff after the groin so from now on I'll be going full tilt, bumping up my cals a little further and pushing for as much weight gain as possible.

Coke
03-18-2009, 05:13 AM
Liking the new split bro, good luck with it.

mattburns
03-18-2009, 07:15 AM
18th March 2009

Lower B

Deadlifts
6 x 155
5 x 242
4 x 286
4 x 330 PR (+2r)
Add belt
2 x 374 PR (+1r)
1 x 418 PR (+22w)

Leg Press
6 x 330
6 x 440
6 x 440

Seated Calf Raises
10 x 80
10 x 110
10 x 110
10 x 110

Crunches
3 x (8 x BW)

Knee Raises
3 x (8 x BW)

Comments

Good session. Got a belt for my birthday so thought I would give it a shot today. Very happy with all the PR's. The first rep of 375 was SO sloppy. I literally SLDL'd it. I reset myself and got another decent rep out.

Considering the volume I was happy with the 1RM PR. I just and so locked it out and it went down pretty fast because my grip was tired from all the previous volume. The belt felt a bit uncomfortable but it did add some support. If anything I think it's chalk I need because my hands are slipping. 450 is definitely attainable soon.

Leg presses were **** because of the groin tweaking a little. Took the ab work easy. Enjoying this new split so far.

Coke: Cheers for the input mate, always appreciated.

Coke
03-19-2009, 05:58 AM
Good deal on the new belt, they do take some getting used to but are of great help - nice job on the squats.

mattburns
03-21-2009, 02:49 PM
20th March 2009

Upper B

BB Rows
6 x 110
6 x 155
6 x 155
6 x 155

Standing Military Press
6 x 90
6 x 130
4 x 155
4 x 155
4 x 155

Incline DB Bench Press
6 x 66
6 x 66
6 x 66
6 x 66

Dips
3 x (8 x BW) PR (+2r)

Preacher Curls
6 x 66
6 x 88
6 x 88
6 x 88

Comments

All that upper body volume was really tough. The DB Presses were so much harder than normal after the shoulder work. BB rows were very light because it's been a long time since I've done them and was concentrating on form.

Posting this up a day late, ended up going out last night and missed legs today so they will have to be done tomorrow before footie training. Squats then 90 minutes of footie = pain.

Coke: Cheers mate, yea I think I just need to give it some time, it just seems so awkward at the moment!

mattburns
03-22-2009, 07:24 AM
22nd March 2009

Lower A

Squats
6 x 130
6 x 175
6 x 220 PR (+1r)
add belt
6 x 265 PR (+3r)

Leg Extensions
6 x 165
6 x 210
6 x 210
6 x 240

Hamstring Curls
6 x 130
6 x 155
6 x 155
6 x 175

Comments

Not bad. Fair bit of volume. Wanted to try the belt on squats and it felt great, really tightened up my back. Was going to go for another set but could feel a burning sensation in my groin on the last rep so thought it wasn't worth it.

Got training at 2.30. It's a bit of a pain getting these niggling injuries from footie that disrupt my lifting but I love footie more than weights so it would be tough for me to drop it.

Coke
03-22-2009, 09:22 AM
Good job for both days Matt, solid numbers.

mattburns
03-23-2009, 01:11 PM
23rd March 2009

Upper A

Bench Press
6 x 130
6 x 175
4 x 220
3 x 220
2 x 220
2 x 220

Close Grip Flat Bench
6 x 130
6 x 175
6 x 175
6 x 175

DB Rows
6 x 77
6 x 88
6 x 88
6 x 88

Chins
3 x (6 x BW)

Upright Rows
6 x 88
6 x 88
6 x 88
6 x 88

Comments

Not bad I suppose. Felt a bit lethargic, got a bit of a head cold that I caught off my fishing buddy this weekend. Stuck with it and got through a fair bit of volume today so all is not lost.

Coke: Cheers big fella!

Coke
03-24-2009, 05:38 AM
Way to keep on the move even when feeling subpar.

mattburns
03-25-2009, 06:35 AM
25th March 2009

Lower B

Deadlifts
6 x 155
6 x 242
5 x 286
4 x 330

Leg Press
2 x 330 ****

Seated Calf Raises
12 x 100
12 x 100
12 x 100

Crunches
3 x (10 x BW)

Knee Raises
3 x (10 x BW)

Comments

Total non-starter today. Gave yesterday a miss in an effort to lose the cold and get some Uni work done. Still felt a bit crappy and lethargic today, DL's were hard work and I skipped the last set which should have been 3 x 374.

Some nobhead was hogging the leg press again. Same bloke I see every week, loaded it up with 8pps which is like 880lbs and proceeds to do the smallest ROM leg press ever, the ROM is literally 3 inches at best. Pointless, and he spent ages doing it so I did calf raises first.

Tried the Leg Press when I finally got on and a knock I got from a tackle at footie on Sunday started niggling, sharp pain in my knee cap. Pain in the arse. All these little annoyances are doing my head in, groin, cold, knee. Having tomorrow off so hopefully I'll be 100% for Friday.

Coke: Cheers for the comment mate, training with a head cold is very frustrating!

mattburns
03-27-2009, 08:29 AM
27th March 2009

Upper B

Standing Military Press
6 x 90
6 x 130
6 x 155
4 x 160 PR (+5w)
2 x 160

BB Rows
6 x 130
6 x 175 PR (+10w)
6 x 175
6 x 175

Flat DB Bench Press
6 x 55
6 x 71.5
6 x 82.5
6 x 88

Dips
3 x (8 x BW)

Standing Curls
6 x 88
6 x 88
6 x 88

GPP
2 hours digging

Comments

Still didn't feel 100% this morning and overslept after a hectic day yesterday of University, digging and football training. Once I started lifting though I felt fine and managed to knock off a few little PR's.

Solid session all round and I think this new split should help me get bigger and stronger. Although I'm doing a similar amount of exercises/sets per body part a week, by not exhausting the bodypart I'm able to lift with greater intensity which will hopefully yield results.

Digging this afternoon then ME Squat day tomorrow.

Coke
03-27-2009, 10:06 AM
Wish you luck on the new split...props on making further headway with new PRs in here.

mattburns
03-28-2009, 07:09 AM
28th March 2009

Lower A

Squats
6 x 130
6 x 175
4 x 220
4 x 264
add belt
1 x 308
1 x 330 PR (+28w)
1 x 341 PR (+39w)

Leg Extensions
6 x 130
6 x 175
6 x 210
1 x 240 Machine broke

Hamstring Curls
6 x 155
6 x 175
6 x 175
6 x 200

Calf Raises
12 x 175
12 x 175
12 x 175

Shrugs
10 x 175
10 x 220
10 x 220

Comments

GET IN. Chuffed with the PR's, first time I've gone ME on squats for nearly a month because of the groin etc. was just going to go for 330 but that went up pretty easy so thought I'd chuck another 5kg on. Stalled a little bit at the bottom but dug it out and it wasn't too bad. Depth was fine, when I warm with the bar I use the notches in the rack as a guide for depth, so I know when I'm squatting if I go past that notch I'm past parallel.

Decent overall really, apart from the leg ext machine breaking on me.

Coke: Cheers for the continued support mate. Your comments are always appreciated.

Coke
03-29-2009, 08:59 AM
Big time work with the squats bro.

mattburns
03-30-2009, 06:47 AM
30th March 2009

Upper A

Bench Press
6 x 130
6 x 175
4 x 220
3 x 242 PR (+2r)
1 x 253 PR (+11w)
0 x 264

Close Grip Flat Bench
6 x 130
6 x 155
6 x 175
6 x 185

DB Rows
6 x 66
6 x 72
6 x 78
6 x 84

Chins
4 x (6 x BW)

Seated Lateral Raises
6 x 88
6 x 88
6 x 88
6 x 88

Comments

Looking after my nephew in Preston so couldn't train at my usual gym. Luckily I met up with a mate from back home and went to his gym for the day. Very pleased with the PR's although I think the extra reps on the 242 tired me a little. 253 went up fine but 264 came down fine and I stalled 2/3 way up. I think on a day with less volume I can hit 264 easy.

Noticed after my Squat PR that when I totalled up the big 3 I'm finally in the 1000 club :D. Really happy with this as 3 months ago my total was 600 odd after neglecting squats/deads. Very big milestone for me.

Weigh in time on wednesday when I get back, I cheated and tried my dads scales and I was 245 so if I weigh that much in the morning I will be delighted.

Coke: Cheers big man.

Coke
04-01-2009, 06:04 AM
Definitely at a new milestone overall...benching is getting huge.

mattburns
04-01-2009, 01:05 PM
1st April 2009

Lower B

Deadlifts
6 x 155
6 x 242
4 x 308
3 x 352
add belt
2 x 396 PR (+1r)

Leg Press
6 x 330
6 x 330
6 x 330
5 x 330****
Knee was effing killing so just packed it in.

Hamstring Curls
6 x 175
6 x 175
6 x 200
6 x 200

Seated Calf Raises
10 x 80
10 x 110
10 x 110

Comments

Not bad. Forgot my workout slip, got confused and ended up doing ham curls too when I shouldn't have but never mind. Tried to stay light on the leg press because my knee is still a bit inflamed from footie on Sunday. Deads were ok, very taxing but I'm making steady progress. The belt helps a little but it digs into my stomach when I bend down, I think it's a bit too wide. No abs today because of the groin niggle (another footie injury).

Couldn't weigh in because I forgot money for the scales, but I did do my monthly measurements. Wasn't brilliant but I have put nearly another inch on my thighs making them about 28.5". This is very encouraging but I have started to chafe really badly. Will weigh in tomorrow.

Coke: Cheers mate, really happy with the benching as that has always been my weakness.

Coke
04-02-2009, 05:31 AM
28.5 inch quads are impressive...session is looking good.

mattburns
04-02-2009, 06:19 AM
2nd April 2009

Upper B

BB Rows
6 x 130
6 x 175
6 x 175
6 x 200 PR (+25w)

Standing Military Press
6 x 130
6 x 155
4 x 155
4 x 155
3 x 155

Incline DB Bench Press
6 x 60
6 x 60
6 x 72
6 x 72

Dips
3 x (8 x BW)

Preacher Curls
6 x 66
6 x 88
6 x 88
6 x 88

Weigh In

226- 30th December 08
229- 30th January 09
240- 28th February 09
244- 31st March 09

Comments

Solid Session. Getting into the BB Rows now. Quite happy with the weigh in, 4lbs a month is steady progress, although I did have a massive crap before I weighed in and I was wearing shorts whereas I normally wear big sweatpants so that may account for a pound or two. Either way it's progress so I'm happy. Think this will be my last month of bulking and planning to get as close to 250lbs as possible, bumping up the cals a little again and keeping up the intensity in the gym.

Coke: Thanks mate, it's just a shame my legs are so bloomin long that they don't look as big as they maybe should.

mattburns
04-04-2009, 05:45 AM
4th April 2009

Lower A

Squats
6 x 130
6 x 220
6 x 264
add belt
4 x 308 PR (+3r)
2 x 330 PR (+1r)

Seated Leg Press
6 x 220
6 x 265
6 x 265
6 x 265 (Light, knee still playing up.)

Hamstring Curls
6 x 175
6 x 175
6 x 200
6 x 200

Calf Raises
12 x 100
12 x 100
12 x 100

Shrugs
10 x 220
10 x 220
10 x 220

Comments

Good squatting, feeling like I'm really starting to make a bit of progress with them now. 308 was my 1RM before last week so to hit it for 4 felt good. 330 didn't feel as heavy as last week. Going to keep up this kind of volume and hopefully progress to 375ish before I finish bulking at the end of the month.

I think I might be a bit stiff for football tomorrow.

Kiaran
04-04-2009, 08:57 AM
Awesome work going down in here, bro. Glad to see everything is holding together for you and you're nailing some PRs again. Body weight is at 244 as well? Turning into a very large dude, my friend.

Coke
04-05-2009, 09:40 AM
Props on the gradual size gains, over time that is super and it's just the beginning...major new PRs.

-JM-
04-05-2009, 03:38 PM
Big liftin' going on here Matt. Those squats are no joke.

Awesome progress on the bulk man. Keep it going.

mattburns
04-06-2009, 06:30 AM
6th April 2009

Upper A

Bench Press
6 x 130
6 x 175
4 x 220
2 x 242
2 x 242
2 x 242

Decline Close Grip Bench
6 x 130
6 x 155
6 x 175
5 x 200 (6th rep Fail)

DB Rows
6 x 77
6 x 88
6 x 88
6 x 88

Chins
3 x (6 x BW)

Seated Lateral Raises
6 x 22
6 x 22
6 x 22
6 x 22

GPP
2 hours digging

Comments

Decent session. Learned the hard way today I might have to ask someone to spot me every now and again. The last rep of the 3rd set of 2 x 242 I really struggled with but pushed through in the end. On the CG, I do them on a decline bench and I just ran out of energy on the last rep, had to sit up and roll the bar on my lap for 10 seconds then roll back and bench it up, bit embarassing but I pushed myself a lot today so I should have been cautious and got a spot. 242 was my 1RM up until last week so to hit it for 3 sets of 2 felt good.

Managed to injure myself again at footie yesterday, just an ankle sprain so should be ok for squats on Friday.

Kiaran: Alright stranger! Cheers for popping by mate, your words are appreciated as always. Hope to see you back training soon.

Coke:Thanks pal, I couldn't have done it without the support and advice from everyone on WBB. I think this bulk has really opened my eyes and helped me really get a grip of my training.

Flynn: Cheers mate, I pretty much only started squatting properly in January so the props are muchos appreciated.

mattburns
04-07-2009, 05:41 AM
7th April 2009

Lower B

Deadlifts (Sumo)
6 x 155
6 x 242
4 x 308
2 x 352
2 x 352
Add belt
2 x 374

Leg Press
6 x 330
6 x 330
6 x 330
6 x 330

Seated Calf Raises
10 x 110
10 x 110
10 x 110

Upright Rows
6 x 88
6 x 88
6 x 88
6 x 88

Crunches
3 sets of 8

GPP
3 hours digging

Comments

Not bad, tried sumo stance because I'm still having a little trouble with my conventional form and my legs coming up too quick. It feels a lot more comfortable and natural but I don't feel as strong. I might stick at it because it did feel better. Leg press was light again because of the knee. Digging again this afternoon.

Coke
04-07-2009, 06:40 AM
Solid back-to-back training Matt.

mattburns
04-08-2009, 11:19 AM
8th April 2009

Upper B

Standing Military Press
6 x 110
6 x 132
6 x 154
4 x 165 PR (+5w)
2 x 176 PR (+16w)

BB Rows
6 x 130
6 x 175
6 x 200
6 x 200

Incline DB Bench Press
6 x 66
6 x 66
6 x 77
6 x 77

Dips
4 x (6 x BW)

Preacher Curls
8 x 88
8 x 88
8 x 88

Comments

Good workout. Digging yesterday after training took its toll and I was a bit lethargic this morning but felt good when I started. OH Press and BB Rows are progressing well. Going away on Friday to stay with a mate and watch my football team so squats tomorrow.

Coke: Cheers mate!

Chalky Palms
04-08-2009, 11:26 AM
very nice MP's man

Coke
04-10-2009, 10:23 AM
very nice MP's man

No doubt...big jump on those shoulder presses.

mattburns
04-14-2009, 07:10 AM
14th April 2009

Upper A

Bench Press
6 x 130
6 x 175
6 x 220
3 x 220
3 x 220

Close Grip Bench
6 x 155
6 x 155
6 x 155
6 x 155

Lat Pulldowns
6 x 110
6 x 200
6 x 200
6 x 200

Chins
3 x (6 x BW)

Seated Lateral Raises
6 x 22
6 x 22
6 x 22
6 x 22

Comments

Poor session, heavy weekend, still feel drained.

Coke, Chalky: Thanks for the comments lads.

mattburns
04-15-2009, 06:13 AM
15th April 2009

Lower B

Deadlifts (Sumo)
6 x 155
6 x 242
4 x 330
4 x 330
4 x 330

Leg Press
6 x 330
6 x 330
6 x 330
6 x 330

Upright Rows
8 x 110
8 x 110
8 x 110

Seated Calf Raises
10 x 110
10 x 110
10 x 110

Comments

Poor. Still feel off. Stressful week, got to hand in my final year dissertation (20,000 word report), nearly finished but still stressful.

-JM-
04-15-2009, 02:24 PM
Tidy couple of sessions there Matt.

GL with the dissertation man.

Coke
04-16-2009, 06:51 AM
Nice job back-to-back.

mattburns
04-17-2009, 05:57 AM
17th April 2009

Upper B

BB Rows
6 x 155
6 x 175
6 x 175
6 x 175

Standing Military Press
6 x 110
6 x 132
6 x 154
3 x 165
3 x 165

Incline DB Bench Press
6 x 66
6 x 66
6 x 77
6 x 77

Dips
3 x (8 x BW)

Preacher Curls
8 x 88
8 x 88
8 x 88

Comments

Ok session, nowt special but felt good. Took the dogs for a long walk too.

Flynn: Thanks mate, nearly finished now, can't wait to hand it in, big weight off my shoulders.

Coke: Cheers pal!

-JM-
04-17-2009, 06:51 AM
Super effort with that session Matt. I like the content and volume a lot.

You have a great mil press. Where are you sticking on bench? You might just need to make a slight adjustment to start shifting more weight with it. I know that you dont have to have a big bench to have a big mil press and vice versa but there is generally a lot of crossover.

Chalky Palms
04-17-2009, 10:26 AM
nice job matt, those mil presses are strong

Coke
04-18-2009, 07:00 AM
Taking the dogs out for a walk is super...damn good upper body day.

mattburns
04-18-2009, 11:30 AM
18th April 2009

Lower A

Squats
6 x 155
6 x 220
6 x 264
3 x 308
3 x 330 PR (+1r)

Leg Extensions
6 x 175
6 x 200
6 x 200
6 x 230

Hamstring Curls
6 x 175
6 x 175
6 x 200
6 x 200

Calf Raises
12 x 110
12 x 110
12 x 110

Shrugs
10 x 220
10 x 220
10 x 220

Comments

Not bad, missed squats last week because of a busy weekend but they felt good today. I think I had more in the tank. Starting to balance a lot better now and I feel a lot more stable than when I started. New 1RM will surely be coming next time I max out which will be in 2 weeks.

Chalky: Much appreciated mate!

Coke: Thanks pal, the weather has really picked up here so the dog walking is a lot more enjoyable, think I'll be using it for light cardio when I cut.

Flynn: Thanks for the comment mate, I'm always after advice so I'm glad you pointed this out. I don't really know why my bench is so poor, simply I can only say it's because I have very big delts and smallish chest and arms in comparison so the millies are just raw strength. I think I could 1RM about 200 on them.

I don't know if my form is poor on bench too to be honest, I don't have any arch really or out like that. Maybe I should post a vid of my benching to see if there's anything I'm doing wrong?

Coke
04-19-2009, 08:47 AM
Big sets of squats and all guy.

-JM-
04-19-2009, 04:12 PM
Hey Matt,

Your bench is far from poor man! I didnt mean it like that. How do you bench?

Chalky Palms
04-19-2009, 04:22 PM
nice squattin matt

mattburns
04-20-2009, 05:32 AM
20th April 2009

Upper A

Bench Press
6 x 130
6 x 175
6 x 220
2 x 242
2 x 242
1 x 253

Close Grip Bench
6 x 155
8 x 155
10 x 155

DB Rows
6 x 88
6 x 88
6 x 88
6 x 88

Chins
3 x (8 x BW)

Seated Lateral Raises
6 x 22
6 x 22
6 x 22
6 x 22

Comments

Happy with the session. The rep of 253 went up soooo slow, unsurprising I suppose because there was a fair bit of volume before it. Think I'll be good for a new 1RM soon. Cl

Chalky: Thanks pal!

Coke: Nice one mate

Flynn: Ah I guess I misunderstood, I thought you meant my mil/bench ratio was a bit off, which I guess it kind of is. I bench flat, little wider than shoulder width grip, no arch. Is that what you mean?

Coke
04-20-2009, 06:26 AM
...The rep of 253 went up soooo slow..

That is so nice, lol...going into the new realm and paying the price for it.

-JM-
04-20-2009, 06:53 AM
Thats exactly what I was talking about. Tucked elbows and an arch will most definately help you shift more weight though this really depends on your goals of course. Flat backed and wide grip will focus much more on your chest and delts.

Nice job on the bench there today. 1rm 280-290? Go for it man!

jumperzz
04-20-2009, 07:58 AM
oh dam man,1x 253....u bet i am jealous :bang:

Cards
04-20-2009, 09:12 AM
nice benching bro. 253 is no joke. Nice PR on squats a few days back as well man. good effort throughout.

mattburns
04-22-2009, 05:30 AM
22nd April 2009

Lower B

Deadlifts
6 x 155
6 x 242
3 x 330
1 x 396
1 x 418
0 x 440 ****

Leg Ext
8 x 200
8 x 220
8 x 242

Upright Rows
8 x 88
8 x 88
8 x 88

Seated Calf Raises
10 x 110
10 x 110
10 x 110

Comments

****. Grip failed me badly on the 440, I know I can get it but left hand keeps slipping. Spoke to a bloke today who said he sneaks in chalk in his pocket so will have to do that.

Finally handed in my dissertation, last bit of essay writing ever. Big weight off my shoulders but when I got back I found out my car had failed it's MOT :swear: (Yearly car test for those in US) and it needs £500 of work. It only cost me £600 two years ago. So I had to bike to the gym which is about 2 miles away. Going to try and fix most of the car myself.

Cards: Thanks for the kind words mate!

Jumperzz: You'll be there soon mate! It was only 3 months ago that I couldn't even lift 220.

Coke: Thanks mate, yea the rep was a bit of a grinder haha, love the feeling when you manage to rack it.

Flynn: Yea good shout mate, I want to compete in powerlifting in the future but at the moment I'm just after size so I guess the technique I use now is best for that? I think when I get more serious about PL I will look at arching etc. As for the 1RM I would like to think I could get at least 275. Going to max out on everything next week before I start to cut so hoping to bump up my total a bit.

Coke
04-22-2009, 06:20 AM
Chalk can be of great help, we all need to work on our raw grip imo...good luck with everything Matt.

-JM-
04-22-2009, 08:09 AM
Unlucky that your grip went on the last DL Matt, damn frustrating. If your gym doesnt allow chalk, try and get some resin pads. They are the next best thing IMO. They work even better as you hands sweat!
http://www.pullum-sports.co.uk/accessories/grip-aids/resin-pads/prod_14.html

Cards
04-22-2009, 08:18 AM
sucks to hear about your grip man but if it makes you feel any better i'm in the same situation. I hear chalk helps alot and if you sneak it in and use it in a neat way i'm sure they won't say anything. The gym i go to has the no chalk rule as well but all the big guys use it. Nice looking effort man, keep at it.

EatMyWay2TheTop
04-22-2009, 11:46 AM
http://cdn.activecommerce.net/content/tiso/products/MAV101_md.jpg

You could try to get one those chalk ball, usually sold in sports stores as a climbing accesory. Carry it in a plastic bag and you'll don't spread chalk everywhere in the gym. Sucks to miss a lift because of grip.

mattburns
04-23-2009, 09:53 AM
23rd April 2009

Upper B

Seated OH DB Press
6 x 66
6 x 77
6 x 82.5
6 x 82.5 PR (+5.5w)

BB Rows
6 x 155
6 x 175
6 x 175
6 x 175

Incline DB Bench Press
6 x 66
6 x 77
6 x 82.5
6 x 82.5

Dips
3 x (8 x BW)

Preacher Curls
8 x 88
8 x 99
8 x 110

Comments

OK session, someone was on the squat rack that I usually use for Mil's so I can pick the bar up at shoulder height, so I tried some DB presses as I haven't done them in a month or two. The PR was fairly easy and I think I could do the 40kg's (88's) for 4 at least. Rows and bench were ok.

Cycled to the gym again, buying a cheap bmw for £150 tonight to get me by while I try and fix up my other car in my spare time. Also took the dogs out with my nephew, played football and went to the park, busyish day, nice to relax after all the essays before my exams start.

EatMyWay2TheTop: Cheers for stopping by, that chalk ball is a great idea, I'll have to see if I can find anywhere local that sells them.

Cards: Thanks pal. Yea the guy I've seen using it is pretty clean with it and if he gets it on any plates I've seen him wipe it off so if I do get some I'll have to keep it clean.

Flynn: Those pads look pretty good, I might have to give them a shot, for £2.50 it's worth a go. I did once try and use tissue on my palms to little avail. :redface:

Coke: Thanks big fella, agreed about the raw grip, I have done some grip work on and off including plate pinches, maybe it's time I make it a regular thing to get my grip up to scratch.

Chalky Palms
04-23-2009, 12:51 PM
Heavy deads AND very nice presses man, good work.

-JM-
04-23-2009, 05:11 PM
Strong session Matt. PRs every time.

Ha, the pads contain a powdered resin that you dust onto your hands. Maybe you get that though and I am picking you up wrong. Somtimes you need to really bash them against your hands to get plenty out. Your palms become tacky.

Kiaran
04-23-2009, 10:59 PM
Definitely post up a vid of that bench, bro. I can't believe how strong your squats are getting, damn. Congrats on that 330x3, that's intense. You've got 440 on that deadlift no probs. That's an even 200kg, right? What you do is just get a small tupperware container and toss a chunk or block of chalk in there. Keep it in a gym bag, and then reach your hands in your bag, open the container and rub the chalk on your hands. Don't crumble it, this makes a mess. Just rub the block/chunk over your hands like you're drawing on them. It actually gets a lot more chalk on your hands anyway. Nobody will notice.

That sucks about your car. That's a **** load of money, damn. What's wrong with it? Congrats on finishing your dissertation as well, bro. That's huge.

Coke
04-24-2009, 06:08 AM
Solid workout overall bro.

mattburns
04-24-2009, 11:39 AM
24th April 2009

Lower A

Squats
6 x 155
6 x 242
3 x 286
1 x 330
1 x 352 PR (+11w)

Leg Extensions (Pause at top)
8 x 175
8 x 200
8 x 230

Hamstring Curls
6 x 175
6 x 175
6 x 200
6 x 200

Calf Raises
12 x 110
12 x 110
12 x 110

Shrugs
10 x 220
10 x 220
10 x 220

Comments

Not bad, 352 was tough and I made some quite loud noises. Need to get some videos up for my form to be scrutinised but the gym is usually too busy. I know they're just below paralell at least because I use the rack pin holes as markers. Gunna max out again next week I think in my final week before cutting.

Going away to Eastbourne in the south of England this weekend to go watch the footie team I follow in the last game of the season, going out on Saturday night so should be good but will have to make sure the diet stays up to scratch.

Chalky: Thanks a lot mate!

Flynn: Aye I've totally got the wrong end of the stick there mate! I thought they were like a pad you put on your palm or something I should have read the link properly. They actually look a cleaner solution than chalk so I might give them a go to prevent the gym people having a moan.

Coke: Cheers mate :strong:

Kiaran: Good to hear from you again mate, thanks for the kind words. Yea the 440 DL is bang on 200kg, sort of a big milestone for me if I get it. Ta for the chalk advice too pal I'm going to look online tonight and try and get either the chalk block or some of the resin pads.

As for the car, well, I live on an island on the coast so the salt air has rusted the shell badly. Needs a new cross member, lots of undercarriage welding, new exhaust, catalytic convertor, lambda sensor, exhaust brackets not to mention brakes, horn and a seatbelt, so overall a lot of stuff. The regs are pretty tough over here and it's a shame because it's a nice care with only 77,000 miles which is good for a 92'. There's a pic of it below in my backstreet, Nissan Primera egt. I've got a 90' BMW 320i for £150 off a mate which should do me until I start my job in September if I'm lucky!

http://img.photobucket.com/albums/v727/burnzio/Photo-0385.jpg

Coke
04-25-2009, 06:34 AM
That is indeed a very nice ride with low miles, just wouldn't guess it needs work...nice jump with the squats.

Cards
04-25-2009, 08:08 AM
nice squating man! 352's sick. I bet being 6'3 is awesome.

mattburns
04-28-2009, 06:15 AM
28th April 2009

Upper A

Bench Press
6 x 130
6 x 175
3 x 220
1 x 242
1 x 253
1 x 264 PR (+11w)
1 x 270 PR (+17w)

Close Grip Bench
6 x 130
6 x 175
6 x 200
6 x 220 PR (+20w)

DB Rows
6 x 77
6 x 88
6 x 99
6 x 110 PR (+11w)

Chins
3 x (8 x BW)

Seated Lateral Raises
6 x 22
6 x 22
6 x 22
6 x 22

Comments

Awesome session. Really happy with the PR's. 270 went up very slow and I really had to grind it out, I maybe have 275 in me but I felt pretty taxed. Close Grip PR felt good too, feels weird that I'm CG benching my flat bench 1RM from Feb for 6 reps. Also the DB Rows are a bit of a milestone, always wanted to use the 50kg dumbells so chuffed with that.

Overall a good session especially considering I drank all day Saturday and all day Sunday watching the football. Had a quality weekend with the lads and my football team won 2-0 too.

Coke: Yea that's why it's so tough to think about scrapping it, it's a really nice car and the engine is fine but the shell is rotten. It's such a shame I really love that car.

Cards: Thanks bro, yea the height definitely has its advantages although it's real hard to look big with such a long frame, like I have 29" thighs but with them being so long they don't look very big.

Coke
04-28-2009, 06:21 AM
Making huge strides all around, that's great.

Cards
04-28-2009, 08:02 AM
nice pressing man, way to hit 4 prs in one workout! 315's just around the corner.

Kiaran
04-29-2009, 12:14 AM
Awesome lifts with all those PRs, bro. Damn. You tied my all time best on bench. No doubt you'll blow that away in no time though. How're the shoulders and arms? Everything holding together alright?

-JM-
04-29-2009, 03:48 AM
Choo Choo.......the PR trains a coming!!!

Nice work Matt. Tearing things up. Keep 'er lit.

mattburns
04-29-2009, 06:07 AM
29th April 2009

Lower B

Deadlifts
5 x 155
4 x 242
2 x 330
add belt
1 x 418
1 x 440 PR (+22w)
0 x 451

14Ē Box Squats
6 x Bar
6 x 135
4 x 175
4 x 175
4 x 220

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/avti9_lhHII&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/avti9_lhHII&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Upright Rows
8 x 88
8 x 99
8 x 99

Seated Calf Raises
10 x 110
10 x 110
10 x 110

Comments

GET IN. Very happy with the DL PR, ordered some resin pads but they havenít come yet so I was chuffed that I got 440 up. 451 was soooo close, just didnít lock it out and I was straining so hard I felt like my head was going to pop haha. Had my belt a little higher today after reading some advice on the forum and it helped.

Iíve seen a lot of people use box squats and I was sick of leg presses so thought I would give them a go to see if I could handle the depth. They were ****ing tough. I used 7 x 25kg plates stacked that are about 2Ē high so I would say itís 14Ē. Being so tall I didnít want it too low but this was just enough. The power rack has been moved to a nice little corner so could get a video too. They donít look that deep because itís filmed from the floor and the dimensions are a bit distorted so I look a bit short (Although it does make my skinny calves look better :D)

Critique on squat form welcome, I GMíd the 3rd rep a little maybe?

Coke: Cheers bro!

Cards: Thanks a lot mate, don't know about the 315 though! 270 felt so heavy so god knows what 300+ is like.

Kiaran: Cheers mate, if I ever equal your strength to bodyweight ratio on the big 3 I would be a happy lad. I think at weigh in tomorrow I may be about 250 so I've got a long way to go!! Do you mean injury wise re: shoulders? or lifts? Injury wise I'm pretty good, get an inflamed knee after soccer but that doesn't bother much so it's all good at the mo. As for lifts I'll find out tomorrow I'm going to max out on OH Press.

Flynn: Thanks a lot pal, I love maxing out after weeks of conservative volume, the adrenaline rush of a PR is awesome.

Coke
04-29-2009, 06:38 AM
Choo Choo.......the PR trains a coming!!!

No joke, lol - super new PR on the deads.

mattburns
05-01-2009, 06:45 AM
1st May 2009

Upper B

Standing Military Press
6 x 88
6 x 132
3 x 154
2 x 176 PR (+1r no leg drive)
3 x 154

BB Rows
6 x 130
6 x 175
6 x 175
6 x 200

Incline DB Bench Press
6 x 66
6 x 77
4 x 88 PR (+5.5w)
6 x 77

Dips
3 x (8 x BW)

Preacher Curls
8 x 88
8 x 88
8 x 88

Weigh In

226- 30th December 08
229- 30th January 09
240- 28th February 09
244- 31st March 09
246- 30th April 09

Comments

Not bad, was hoping for more on the mill's but I'm happy with the 2x176 as it was very strict form with no leg drive. Aimed for 6 on the 88's DB Press but was shattered.

Not that happy with the weigh in. I think the two heavy weekends have taken their toll. Strength has gone up well this month but size hasn't really. I'm starting my cut next week, I'll get some progress pictures up today with my measurement improvements too.

Coke: Cheers bro, I don't want the train to stop! haha.

mattburns
05-01-2009, 11:50 AM
Pictures

Here are some pictures from today. Pictures on left are from 01/05/09 and on the right from 29/12/08. 4 months progress and approx 20lb's gain. I still can't get my ****ing arms to grow much but my delts, traps, back (especially spinal erectors) and quads seem to have got bigger. Comments/critique welcome.

http://img.photobucket.com/albums/v727/burnzio/Comparison1.jpg

http://img.photobucket.com/albums/v727/burnzio/Comparison2.jpg

http://img.photobucket.com/albums/v727/burnzio/Comparison3.jpg

http://img.photobucket.com/albums/v727/burnzio/Comparison5.jpg

http://img.photobucket.com/albums/v727/burnzio/Comparison4copy.jpg
The comparison pic of this is from mid 08 after I'd recovered from a ruptured ankle ligament hence why they're so skinny. They still don't look big thanks to them being ridiculously long :redface:

I'm quite happy with the progress and don't think I've put a great deal of fat on so hopefully if I cut down to 230 odd I'll look decent.

Kiaran
05-01-2009, 02:48 PM
Matt, nice deadlifting, dude! Can't wait to see what you can do when you get some chalk in there. The box squats need a little work. 14" is pretty damn low for someone your height. I'm guessing that lands you around 4-5" under "parallel". Probably equivalent to someone my height doing a 9-10" box squat. You could probably afford to raise it up another inch or two if you like, not sure though as you'd have to take a vid directly from the side. When you do the box squat, the idea is to break the motion into two, thus eliminating any elastic energy or rebound you may have otherwise had out of the bottom of the hole. Do this by actually stopping for a split second on the box. Don't pick your feet up, and absolutely do not relax, but pause and sit back like you're sitting down on the crapper. Don't bounce off it and dont rock off of it. My form isn't perfect of course, but you can check out my vids to see the idea of it. You did more of a touch-n-go, which is great for depth-judgement, but more of a standard squat than a box squat. Also, you're gonna want to get that box a little farther behind you. You look like you're squatting right over it. You want to squat back onto it. Move it back about a half step. Last, it looks like you're in a power rack and I'm guessing there is a mirror right there you are squatting in front of. If there is a mirror, turn around and face the other way. Don't squat in front of the mirror. It makes it impossible for you to repeat your form from feeling. Instead you remember your own form from visually looking at yourself in a mirror. This is not what you want. You should be able to judge your depth and any problems in your form by how everything feels while doing the movement. A mirror usually disables this since you are observing yourself peform the movement. This is true for just about every lift.

Pics are looking great, man. Sorry you didn't make your 250 goal, but you're lookin solid. Definite gains in the back, traps, neck and shoulders. Keep doing the low box-squats and your legs will explode, no questions there.

Cards
05-01-2009, 09:03 PM
nice improvement man, 20 lbs is alot regardless if it shows on your frame. oh milies are flying up aswell. keep at it.

Coke
05-02-2009, 06:40 AM
Doing very well, make no mistake...will be that much more impressive after all is said and done at 6'3.

mattburns
05-02-2009, 11:16 AM
2nd May 2009

Lower A

Squats
6 x 130
4 x 220
2 x 308
1 x 330
1 x 352
1 x 363 PR (+11w)

Leg Extensions
8 x 175
8 x 210
8 x 245

Hamstring Curls
8 x 155
8 x 175
8 x 200

Calf Raises
10 x 100
10 x 100
10 x 100

Shrugs
10 x 220
10 x 220
10 x 220

Comments

Not a bad session. 363 is definitely my 1RM, it took a let of effort to dig it out of the hole and is the closest I've come to not completing a rep.

Happy with my overall strength progress over these past 4 months. I'm starting to cut next week so the first week will be a deload as I think I need it.

Kiaran: Thanks for the comments and advice mate. The pointers were exactly what I was after. The earlier sets I didn't film I think I went the opposite way and sat on the box too long making it extremely difficult to get up. I will move the box back and aim to break up the movement in the future.

I think they have had a positive effect already because when I was warming up just going to parallel felt a breeze in comparison and I was a little more flexible. As for the mirrors it's rubbish that they've moved it there but the only way I could do it without facing mirrors would be to load the bar onto my shoulders from the wrong way round if you get what I mean? Not sure if it will work but I understand why the mirrors are bad as I've caught myself checking my depth mid squat.

Cards: Cheers mate, I'm fairly happy with the progress, just hope I don't lose much muscle when I cut.

Cocoa: Thanks a lot pal, you're right when I do finally reach my ideal physique I will look bigger given my height. Saying that I still get a lot of comments about me being big despite me not thinking so!

-JM-
05-02-2009, 03:47 PM
Matt, nice deadlifting, dude! Can't wait to see what you can do when you get some chalk in there. The box squats need a little work. 14" is pretty damn low for someone your height. I'm guessing that lands you around 4-5" under "parallel". Probably equivalent to someone my height doing a 9-10" box squat. You could probably afford to raise it up another inch or two if you like, not sure though as you'd have to take a vid directly from the side. When you do the box squat, the idea is to break the motion into two, thus eliminating any elastic energy or rebound you may have otherwise had out of the bottom of the hole. Do this by actually stopping for a split second on the box. Don't pick your feet up, and absolutely do not relax, but pause and sit back like you're sitting down on the crapper. Don't bounce off it and dont rock off of it. My form isn't perfect of course, but you can check out my vids to see the idea of it. You did more of a touch-n-go, which is great for depth-judgement, but more of a standard squat than a box squat. Also, you're gonna want to get that box a little farther behind you. You look like you're squatting right over it. You want to squat back onto it. Move it back about a half step. Last, it looks like you're in a power rack and I'm guessing there is a mirror right there you are squatting in front of. If there is a mirror, turn around and face the other way. Don't squat in front of the mirror. It makes it impossible for you to repeat your form from feeling. Instead you remember your own form from visually looking at yourself in a mirror. This is not what you want. You should be able to judge your depth and any problems in your form by how everything feels while doing the movement. A mirror usually disables this since you are observing yourself peform the movement. This is true for just about every lift.

Pics are looking great, man. Sorry you didn't make your 250 goal, but you're lookin solid. Definite gains in the back, traps, neck and shoulders. Keep doing the low box-squats and your legs will explode, no questions there.

This is fantastic advice and a simple, understandable breakdown of the box squat. I have only done them briefly (my 4th 531 cycle) though, so I am no expert. I did realise what a ****in bitch of an exercise they are though. I will base my opinion of their effectiveness on their difficulty in this case. Blasted my hips to hell.
They should be hard to get up from, that is the idea. They force you to engage your hips heavily. Strong hips, strong squats.
Nice PR there with 363 in the last session. Choo Choo!! ;)
Looking thicker in those shots too Matt. You are on a mission man and the results are clear.

Coke
05-03-2009, 09:35 AM
Almost crossed the line with the big 363lbs squats, props.

Cards
05-04-2009, 08:04 PM
sick squat bro, 363 is a huge number. as for a deload week, everyone once in a while you need them. I always schedule mine around my shoulder problems...seems to work out for the best. enjoy the week off.

mattburns
05-05-2009, 04:47 AM
5th May 2009

Lower B- Deload up to 60% of 1RM

Deadlifts
6 x 130
6 x 175
6 x 220
6 x 265

Leg Press
6 x 220
6 x 220
6 x 330
6 x 330

Seated Calf Raises
10 x 80
10 x 80
10 x 80

Comments

Short and simple. Going to deload at roughly 60% all week. Hurt my shoulder a bit on Saturday night, bit of a surreal experience. At the football club I follow's end of season party I arm wrestled our extremely hard defender for the club funds which raised £200 for the club. I beat him (pic below) and afterwards he really didn't take it well. I used to really like the bloke but as they say you should never meet your idols. He was pretty sour about it and offered me outside! :confused: It got diffused but I was left dissappointed by someone I used to idolise a bit. Anyway I hurt my RC a bit cos I was trying too hard so I will be going extra safe with shoulder work this week.

http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs001.snc1/4141_74026909406_837274406_1554073_740811_n.jpg

Flynn: Cheers for the words mate. Agreed on the box squats they felt very tough. I will maybe give them another shot this week and post up a vid. I think my normal squat could go a bit deeper so I hope the box squats will help with this. Gutted to have to get off the PR train haha! I'm sure it'll be back in a few weeks.

Coke: Cheers big lad, it was pretty scary almost failing the rep but it's nice to know you're pushing yourself.

Cards: Thanks for the props mate. Yea I think a deload week should do me the world of good and allow me to cut while keeping my lifting as progressive as possible.

Coke
05-05-2009, 06:48 AM
Super stuff there with arm wrestling and winning, showing 'em who's in charge, lol.

Kiaran
05-05-2009, 06:08 PM
Haha, that guy sounds like a douchebag. I'm glad you beat him at the arm wrestling. He seriously wanted to throw down over getting beat at arm wrestling and having his pride injured? Good call on the deload, bro. Looking forward to your future progress.

Chalky Palms
05-05-2009, 06:50 PM
HAHA nice job with everything man, especially the arm wrestling. Nothing like squashing the pride out of someone with a huge ego.

mattburns
05-07-2009, 05:59 AM
7th May 2009

Upper A- Deload up to 60%

Bench Press
6 x 110
6 x 155
6 x 155
6 x 175

Close Grip Bench
6 x 100
6 x 130
6 x 130
6 x 130

DB Rows
6 x 55
6 x 55
6 x 77
6 x 77

Chins
3 x (8 x BW)

Seated Lateral Raises
6 x 22
6 x 22
6 x 22
6 x 22

Diet

I did an average on fitday of two days last week for what I ate, one day was workout and the other non-workout. Pretty happy with the amount I've been consuming so for the cut I'm going to drop 3-400 cals and do cardio an extra 2 times a week.

Total Cals: 5,119

Fat (g): 199.4

Carbs (g): 506.8

Protein (g): 324.0

Comments

Quick and easy. Did some pause reps on my last sets of bench and they stretched my chest nicely. Shoulder feels a lot better. Had my second to last final exam yesterday can't wait to be finished.

Coke: Haha cheers mate!

Kiaran: Yea the guy was a joke, couldn't believe how he acted it was hilarious. Hope I can keep on pushing for PR's after the deload even while cutting.

Chalky: Thanks mate, yea it felt pretty good haha, kind of like a moral victory too!

-JM-
05-07-2009, 08:14 AM
Good deal still getting the sessions in even though the exams are on. I imagine it would actually clear your mind for a period of time.

Anyway, GL for the last few.

mattburns
05-08-2009, 05:26 AM
8th May 2009

Lower A- Deload up to 60% of 1RM

Squats
6 x 130
6 x 175
6 x 220
6 x 220

Leg Extensions
8 x 135
8 x 155
8 x 155

Hamstring Curls
8 x 135
8 x 155
8 x 155

Calf Raises
8 x 100

Shrugs
10 x 135
10 x 135
10 x 135

Comments

Nice and easy. Squats were very low and controlled, felt good. Pulled my calf at football training last night and couldn't do more than one set of calf raises.

Flynn: Thanks a lot pal. Yea it does help clear your mind, I think it's possible to do too much revision and you need a break, especially when I've been sat on my backside all day staring at a screen it's nice to get out of the house and burn some energy.

Coke
05-08-2009, 06:55 AM
Fine deloading for both days man.

mattburns
05-09-2009, 06:18 AM
9th May 2009

Upper B- Deload up to 60% of 1RM

Standing Military Press
6 x 88
6 x 110
6 x 110
6 x 110

BB Rows
6 x 110
6 x 110
6 x 120
6 x 120

Incline DB Bench Press
6 x 55
6 x 55
6 x 55

Dips
2 x (8 x BW)

Preacher Curls
8 x 66
8 x 66
8 x 66

Reverse Grip Forearm Curls
8 x 66
8 x 66
8 x 66

Cardio
2.5km in 5 mins on Exercise Bike

Comments

Eeeaaaasy, easy like a saturday morning. Cardio was a nice finisher too.

Coke: Thanks bro, it feels nice to take it easy for once.

Coke
05-09-2009, 07:43 AM
Breezed right through the session, way to be going at it.

Cards
05-09-2009, 10:20 AM
nice effort on the deload dude, everythings looking good.

mattburns
05-11-2009, 05:16 AM
11th May 2009

Upper A

Bench Press
6 x 130
6 x 175
4 x 220
4 x 242 PR (+1r)
1 x 253

Close Grip Bench
6 x 130
6 x 175
6 x 175
6 x 175

DB Rows
8 x 66
8 x 88
8 x 88 PR (+2r)

Chins
3 x (8 x BW)

Seated Lateral Raises
8 x 22
8 x 22
8 x 22

Comments

Not bad, 4 x 242 wasn't really that tough, meant to go for 2 x 253 but my spot had disappeared so I made do with 1 rep. Starting to cut the cals, substituting my before bed meal of cottage cheese, rice cakes, yoghurt and peanuts for a shake. More protein, less calories. Doing similar with my mid-afternoon snack which is usually carb based for something like a shake and maybe a banana just to keep me going til 5/6 tea time. Also starting on an EC stack after my last exam tomorrow.

Coke: Cheers mate.

Cards: Thanks pal, deload was a welcome 'rest'.

Kiaran
05-11-2009, 09:12 AM
Matt, you're doing things right in here, bro. The deload looks like it went perfectly for you. I need some of that bench strength you've got. **** is getting up there. You eat a **** load of calories in a day too, lol. I have a feeling your total is about to jump to close to 1200 in the next month or so. Stay healthy, bro.

Cards
05-11-2009, 10:30 AM
damn man, everythings flying up. nice benching, can't wait to see the other numbers fly up over the next few weeks.

Coke
05-12-2009, 05:51 AM
Good deal on tweaking the diet to get it more precise.

mattburns
05-14-2009, 05:34 AM
14th May 2009

Lower B

Deadlifts
5 x 155
5 x 264
5 x 308 PR (+1r)
5 x 352 PR (+2r)

Leg Press
6 x 220
6 x 330
6 x 330
6 x 330

Seated Calf Raises
10 x 110
10 x 110
10 x 110

Shrugs
10 x 155
10 x 155
10 x 155

Comments

After my final exam on Tuesday I went on an impromptu celebratory piss up with some Uni mates. Got very drunk so missed my workout yesterday. Big relief to have finished University. Just sweating on my results now.

OK session, Don't usually do that much volume at that weight but I want to push the volume more. Widened my grip a bit which seems to help me with my form and stop my hips coming up so quick.

Coke: Yea I hope these tweaks are enough to see results, trying to keep them from being as drastic as possible to avoid losing any muscle.

Cards: Cheers mate! I hope I can still push on despite the calorie defecit.

Kiaran: Thanks mate, appreciate the comments a lot as my bench has always been weak. And yea I didn't really realise I ate that much, I never really have to force myself to eat either which is nice as I have a big appetite.

Fingers crossed on the 1200 total, A few months ago I couldn't have dreamed of even getting to near 1200 but thanks to yours and others guidance and support in here it's not that far away. Cheers for the help lads!

-JM-
05-14-2009, 06:42 AM
Sweet PRs again.....killer job Matt.

Congrats on finishing the exams too. Dont worry about the results dude there is no point! I am sure youll do great anyway.

Coke
05-14-2009, 07:30 AM
Way to be ending the school season - :D

Cards
05-14-2009, 09:56 AM
strong effort on the deads! keep at it! It's always nice to end school for the year and be done with finals lol.

mattburns
05-15-2009, 05:34 AM
15th May 2009

Upper B

Standing Military Press
6 x 88
6 x 130
6 x 155
4 x 165

BB Rows
6 x 155
6 x 155
6 x 155
6 x 155

Incline DB Bench Press
8 x 66
8 x 66
8 x 77

Dips
2 x (12 x BW)

Preacher Curls
8 x 66
8 x 66
8 x 66

Comments

OK session, mil's were ok. Bit of a PR I think on 165 and the dips are a PR but they're nowt to shout about. Need to sort something so I can do weighted dips.

Cards: Thanks mate, I hear u about school, such a relief to be finished! No more exams or essays!

Coke: Too right mate, nowt like a few beers to celebrate the end of 18 years in education!

Flynn: Cheers pal. You're right, there's nothing I can do to change my grades now I just hate the waiting. I'm borderline on a 1st class degree so these results will make or break my degree.

Kiaran
05-15-2009, 02:14 PM
OH Pressing looks strong as hell, bro. That's like my max you did for reps, lol. Great deadlifting back there as well. Definitely find a way to add some weight to those dips. Doesn't your gym have a dip belt? You can order one for like $20, not sure how much shipping would be.

Cards
05-15-2009, 02:32 PM
nice pressing efforts, man. OH press is coming along nicely.

Coke
05-16-2009, 07:56 AM
Keep going nice and steady to the top of the heap.

mattburns
05-18-2009, 05:32 AM
18th May 2009

Upper A

Bench Press
6 x 130
6 x 175
6 x 220
2 x 242
8 x 175 (Pause)

Close Grip Bench
6 x 130
6 x 130
6 x 175
6 x 175

Seated T-bar Rows
8 x 88
8 x 155
8 x 155

Chins
3 x (8 x BW)

Seated Lateral Raises
8 x 22
8 x 22
8 x 22

Cardio
Exercise bike 2.5km in 5 mins.

Comments

Poor. Went out friday and I haven't really recovered properly, played football yesterday too, I think dehydration from the hangover and creatine has left me a bit drained. I want to work my way to 6 x 242 but there was no chance today.

Coke: Thanks bro!

Cards: Cheers mate, finding it hard to make any significant improvement on it lately but I'm sure it'll come.

Kiaran: Thanks pal, no dip belt at my gym, it's a very commercial gym so I'd have to get my own, I'm going to look into buying one as the BW dips are getting a bit easy now.

mattburns
05-19-2009, 06:01 AM
19th May 2009

Lower B

Deadlifts
5 x 155
5 x 264
5 x 308
belt
5 x 352
5 x 396 PR (+3r)

Leg Press
8 x 330
8 x 330
8 x 330

Seated Calf Raises
10 x 110
10 x 110
10 x 110

Upright Rows
8 x 88
8 x 88
8 x 88

Comments

Get in. Really happy with the DL's. First time using chalk and it helped a lot, managed to rip a nice chunk of skin off my palm haha. Had to reset each rep but it was ok, nice and tiring, was sweating buckets.

Feel a bit iffy still, blocked nose and a bit lightheaded, think it might be hay fever although I've never had it so not sure.

Coke
05-19-2009, 09:44 AM
Fine job on those back-to-back efforts bro.

-JM-
05-19-2009, 12:35 PM
Nice sessions Matt!

I feel your pain re the hangover man. Not fun at all.

Kiaran
05-19-2009, 05:33 PM
No worries about that bench. It's coming along just fine it looks like. Deadlifts are blowing up for sure, bro. I'd say go for a PR attempt in the next few weeks. Glad you got some chalk too.

mattburns
05-21-2009, 05:32 AM
21st May 2009

Upper B

BB Rows
6 x 155
6 x 155
6 x 200
5 x 210 PR (+10w)

Standing Military Press
6 x 130
6 x 130
5 x 155
4 x 155

Incline DB Bench Press
6 x 66
6 x 66
6 x 77
6 x 82.5

Dips
3 x (10 x BW)

Preacher Curls
8 x 66
8 x 66
8 x 66

Cardio
Exercise Bike 2.1km in 5mins

Comments

Good session all round. Rows have been stalling a bit lately so I bumped it up. Happy with the DB Presses too as I was pretty tired after the rows and OP's. Dips are easy, thinking of bringing in a backpack and putting plates in that maybe to add weight to them?

Cardio was light, trying to keep it at 60-70% of MHR for efficient fat burning. Just taking it easy for now to see how it goes. I've cut about 500 cals from my diet but my protein intake is about the same, this coupled with a bit of cardio will help me drop some fat while retaining most of my muscle right? I might post up a topic on the BB forum as in previous cuts I've lost too much muscle. I want to keep as much as possible even if my fat loss is slow.

Kiaran: Thanks bro. Yea I was thinking of maxing out at the end of the month, maybe shoot for 407x5 next week. Chalk was a big help.

Flynn: Cheers mate. Hangovers do my nut in, I would drink more but the way it ruins the next 1-2 days is just too much for me

Coke: As always, thanks for the support!

Coke
05-21-2009, 09:14 AM
Solid jump on the bb rows.

-JM-
05-22-2009, 06:15 AM
Choo Choo......

Nice job on the rows. Interesting that you hit them before the pressing.

mattburns
05-22-2009, 07:18 AM
22nd May 2009

Lower A

Squats
6 x bar
6 x 130
5 x 220
5 x 264
4 x 308

Leg Extensions
8 x 135
8 x 155
8 x 155

Lying Hamstring Curls
8 x 130
8 x 150
8 x 150

Standing Calf Raises
10 x 165
10 x 165
10 x 165

Shrugs
10 x 110
10 x 200
10 x 200

Leg Raises
3 x 12reps Followed by 15 secs static hold

Crunches
3 x 8reps

Cardio
10 mins on treadmill at 4mph @10% incline

Comments

OK session having not squatted for 10 days. A few lads I play footie with were hovering around the squat rack and put me off a little bit to be honest. I was going for 5 x 308 but they really effed up my focus. Think my squats have been a good bit deeper lately too which is good.

Got roped into doing abs with my mates, they train them like 3x a week. Weirdos. I obliged since I don't do them often enough.

Going to post up my specific cutting plans shortly for some feedback.

Coke: Thanks bro, still a bit to go til I get to your level of rowing!

Flynn: Haha nice one mate. Yea I alternate Press/Row each week so I can go ME on each lift every fortnight. Seems to work well so far.

mattburns
05-22-2009, 07:30 AM
Here's my cutting plans

Current Stats
Weight: 244lbs
BF: 18% (?)

Desired Stats
Weight: 224lbs
BF: 12%
= Fat loss 17.04lbs
= LBM loss 2.96lbs

Diet
Bulking (approx)-
5000 cals
200g fat
500g carb
325g protein

Current cutting (approx)-
4500 cals
160g fat
450g carbs
325g protein

This is split over 6-7 meals a day. Breakfast/Lunch are pre/post workout and are pretty high carb/protein. The rest vary but my pre bed snack is generally high protein.

Supplements
7g Creatine Monohydrate
Cod Liver Oil Capsules
25g ephedrine (starting next week)
200g caffeine (same)

Cardio
Football (Soccer) 1-2 hours 2-3 times a week
Cycling- 10 mins 2-3 times a week.

Weights
Upper/Lower trained twice each a week- 4-5 sets of 4-6 reps with heavy weights.

There is a lot of room for improvement in cardio but I thought it best to take it easy to start with then as I lose more I can step it up with HIIT. The eph/caff stack is to help with appetite suppression and energy when the carbs start to get lower.

My goal to get to roughly 12% has allowed me to approximate I can afford to lose 3lbs of LBM. I just want to make sure I'm doing it right this time so I don't lose all my hard earned muscle and strength gains.

Coke
05-22-2009, 08:33 AM
You should know your situation better than anyone else...4500 is a little high to be cutting, but I do understand you are a big guy and you do have some cardio in the mix. Good luck with your plans.

Kiaran
05-22-2009, 09:59 AM
Hey, bro, nice rows and super strong squats. Looks like you've got a good game plan too. One question though: why are you taking caffeine and ephedrine. I thought that was a dangerous combo. I'd love to see you not taking that ephedrine ****. But it will definitely give you a rush for your lifts. Just hope you know what you're doing, man.

mattburns
05-24-2009, 06:30 AM
24th May 2009

Upper A

Bench Press
6 x 130
6 x 175
5 x 220
4 x 242
3 x 242

Close Grip Bench
8 x 130
6 x 175
6 x 175
4 x 175

DB Rows
8 x 66
6 x 88
6 x 99
4 x 110

Chins
4 x (6 x BW)

Seated Lateral Raises
8 x 27.5
8 x 27.5
8 x 27.5

Cardio
1 1/2 hours football training

Comments

Good session all round. I'm having some issues with my benching form, elbows are really flaring out on the last rep or so. I'm going to post some vids up next time to see if I can get some help as it's stifling me somewhat.

Took the EC stack for first time today, 25mg Eph 100g Caff to start with as I never have caffeine normally through soft drinks/tea/coffee so don't want to shock my body too much. Definitely felt a bit perky when it kicked in.

Kiaran: Thanks bro. Yea I've always been a bit weary of supplements like this and I did order the ephedrine when I was considering a Keto diet for which it would be more appropriate to aid me in a carb depleted state.

However that was a bit too drastic a diet for me. I've done a lot of research on the EC stack and have sought advice from some of my mates who are competitive bodybuilders. As a combo Eph/Caff shouldn't be dangerous, the caffeine acts as a synergist to the Ephedrine.

Here's a good article that explains it all better than I ever could if you're interested- http://www.mesomorphosis.com/articles/haycock/ephedrine-and-beta-adrenergic-receptors.htm

Overall this should be the most efficient way of me dropping fat. If I notice any side affects at all I'll just drop it. I appreciate your concern mate.

Coke: Thanks bro, yea 4500 is pretty high I just want to go gradual with it rather than going straight from 5k+ down to less than 4k in a week. Slow and steady wins the race eh!

Coke
05-24-2009, 08:55 AM
Looks nice man, and that includes the streamlining of your physique.

Cards
05-25-2009, 10:03 AM
your bench is flying up man, just remember with ephadrine. it increases your metablosim and helps you lose weight but if everything stays the same and you stop taking ephadrine, you'll put that weight back on. just remember to compinsate for calories in either direction if needed.

-JM-
05-27-2009, 03:51 AM
Looks like you are getting your food dialled in Matt. Nice job.

4500 cals for cutting. Your a big dude LOL. GL man.

mattburns
05-27-2009, 05:38 AM
25th May 2009

This and that

GPP
3 hours of labouring and demolishing a rockery at my pals with a sledgehammer

Cardio
Running like **** when I smashed some of it open to discover a bees nest!!

Comments

Had a disruptive weekend somewhat, ended up going out Sunday night for bank holiday and got a bit drunk, had a crap night, missed the gym on Monday. Went to my mates instead to help take apart this rockery, when the nest settled we Burnt it out and I managed to get stung once, was some mad stuff. Good workout with the hammer and rock lifting though especially in the heat.

Went to a theme park all day Tuesday with my pals and had a great time, diet was slack due to an all u can eat pizza meal. 3 of us are pushing 250lbs, the staff there did not look impressed when we walked in and proceeded to fill our plates a foot high with pizza haha.

mattburns
05-27-2009, 05:52 AM
27th May 2009

Lower B

Deadlifts
5 x 155
5 x 264
add belt and remove shoes
5 x 352
5 x 407
5 x 418 PR (+4r)

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Leg Press
8 x 330
8 x 330
8 x 330

Seated Calf Raises
10 x 100
10 x 100
10 x 100

Upright Rows
8 x 99
8 x 99
8 x 99

Upright Rows
2 x 12

Comments

Buzzing like out off this session like. Was supposed to go digging at 9am but got rained off so went with the intention of hitting 5 x 407. After I did it I thought F*** this I'm not finished and went for 418. As you can tell by the video it wasn't easy but I got it ok. I burped on the way down on the 3rd rep haha, so had to take a sec to re-adjust.

Deadlifts feel so much stronger than before, chalk is a massive help and I didn't wear shoes today whereas I normally wear some thin flat soled canvas jobbies. The slightly wider grip and higher up belt I feel has also attributed to this improvement.

Any comments on form? The video is a crap angle but it's the best I can get I'm afraid.

Coke: Thanks bro, I like the term 'streamlining' :D.

Cards: Thanks mate, yea good shout on the ephedrine, I plan on taking it for 8 weeks so will be re-assessing my intake at that point.

Flynn: Haha cheers bro yea 4.5k seems a lot to be cutting, it doesn't even seem like much food any more. I remember when I was a 170lb weakling struggling to stuff 3.5k down me.

Coke
05-27-2009, 07:25 AM
...diet was slack due to an all u can eat pizza meal. 3 of us are pushing 250lbs, the staff there did not look impressed when we walked in and proceeded to fill our plates a foot high with pizza haha.

You guys will close that place down if you become regulars, lol...nice new deads PR.

Kiaran
05-27-2009, 02:58 PM
**** yeah, bro! Solid pulling, you got me beat on that ****. Can't give any advice from that angle on form. I don't think I would worry about it though, looked strong. Make sure to lock your hips and knees out and you're good (I think you already do this, so don't worry). You've got 480+ in ya easily I think. You were built to deadlift.

-JM-
05-27-2009, 04:16 PM
Pizza = Deadlift PRs. Thats a rule.

Nice job man. Awesome actually. Really tearing things up. That looked easy enough for you. Chalk is a HUGE help for sure!

mattburns
05-28-2009, 05:47 AM
28th May 2009

Upper B

Standing Military Press
6 x 110
6 x 155
4 x 165
2 x 176
6 x 155

BB Rows
6 x 155
6 x 155
6 x 175
6 x 175

Incline DB Bench Press
6 x 66
6 x 77
6 x 77
6 x 77

Dips
+15lbs x 6
+22lbs x 6 (x3)

Preacher Curls
8 x 66
8 x 66
8 x 66

Comments

Ok session, still finding progress hard on the Mills but that 2 x 176 matches my PR but with more volume before and after so it's ok. Core and spinal erectors felt smoked after yesterdays digging and deads. I did the weighted dips by grasping a dumbell between my legs if you get what I mean, deffo made a difference adding an extra 10kg.

Day off tomorrow as I'm at a family wedding... Just discovered I don't fit into my suit AT ALL haha.

Flynn: Deffo mate I must have eaten like 25 slices of pizza haha. thanks for the comments pal, can't believe how much difference chalk makes.

Kiaran: Thanks bro! Yea that angle is poor but I'm in a little corner of the gym, when I max out next week I'll try and get a side angle. I was getting a bit disillusioned with deads but the little form tweaks and chalk have got me pumped to go for a big lift next week. Fingers crossed on the 480!

Coke: Haha for sure mate, if it wasn't so far away we would be in there a lot, £7/$10 for all u can eat pizza is a bargain.

Coke
05-28-2009, 08:02 AM
Solid upper body day...lol, you can't fit into your suit now.

mattburns
06-01-2009, 01:38 PM
1st June 2009

Lower A

Squats
5 x 155
5 x 242
5 x 286
5 x 286

Leg Extensions
8 x 175
8 x 210
8 x 245

Hamstring Curls
8 x 155
8 x 175
8 x 200

Calf Raises
10 x 100
10 x 100
10 x 100

Shrugs
10 x 220
10 x 220
10 x 220

Weigh In
30th April (End of Bulk): 246lbs
31st May (Cutting): 240lbs

Comments

Not very good. Squatting was a bit tough today, struggled with the last set of 286 but I think it is because I have really concentrated on form and depth. I need to get some vids up but I would say I'm going a good inch or so deeper than I was a month ago so obviously I will have to drop the weight a bit. Thinking of box squats on Lower B and normal squats Lower A so I can really nail them.

Ok session otherwise, had a good weekend, wedding, party, BBQ, digging, football, fishing, golf and LOTS of sun. Stuck to my diet pretty well other than a monster buffet session at the wedding.

Chuffed with the weigh-in. Right on target, shows that I'm moving in the right direction despite not really hitting much cardio and just tweaking the diet. The fact that my strength has stayed either the same or gone up on most things is very encouraging.

Coke: Haha thanks bro, yea I just had to go for a smart shirt and suit pants in the end!

-JM-
06-01-2009, 02:07 PM
Congrats on the weight loss Matt.

Dont be suprised if your strength drops slightly whilst cutting, esp with the likes of squats. 6lbs in a month seems pretty slow and solid though. Nice job.

mattburns
06-02-2009, 05:41 AM
2nd June 2009

Upper A

Bench Press
6 x 130
6 x 175
4 x 220
4 x 220
2 x 242
8 x 175 (Pause)

Close Grip Bench
6 x 130
6 x 175
6 x 175
6 x 185

DB Rows
8 x 77
8 x 88
8 x 99 PR (+2r)

Chins
4 x (6 x BW)

Seated Lateral Raises
8 x 33
8 x 33
8 x 33

DB Curls
3 x (8 x 33)

Cardio
90 mins football training

Comments

My bench is definitely the first casualty of the cut. 2 x 242 was tough today and my form was crap, my right elbow seemed to come right inside on the last rep, I'm going to try get a vid next week to sort out my form a bit. Really want to try and keep my bench at a decent level while cutting. Ignore the curls, I keep getting really pumped towards the end of the workout and feel like doing something to finish off so I did some girly curls, since I'm going to deadlift 500 tomorrow I figured I'm allowed now ;)

Flynn: Thanks pal, yea I'm expecting some drop in strength I just want to minimise it as much as possible. Going to weigh in every two weeks to make sure I don't lose too much too quick which has been my downfall in the past.

Coke
06-02-2009, 08:39 AM
Dropping 6lbs over the month of May = props...nice and steady does it.

Kiaran
06-02-2009, 12:40 PM
Cutting sounds like it is going well so far, bro. Nice pressing going on with the 176. Shoulders are my focus for the next 3 weeks. I wouldn't worry about those squats. Two sets of 286x5 is tough work.

What'd you think of those paused reps on the bench? Good luck with your deads. I have no doubts you'll pick up 500 or more. Go all out, bro, and don't let go.

mattburns
06-03-2009, 07:25 AM
3rd June 2009

Lower B

Deadlifts
5 x 155
3 x 264
belt
2 x 352
1 x 440
1 x 484 PR (+44w)
1 x 528 PR (+88w
0 x 544.5

Ok so I did 440 no problem, and went to load the bar up with 462 (210kg) but I wasn't paying attention and put 10kg on each side so it was actually 484. (I hadn't realised at the time).

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/UQsd3uV15tc&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/UQsd3uV15tc&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Then I thought that was ok so I would bump it another 10kg to 484 (220kg) but again I stupidly put 10kg on each side so it was actually 528 (240kg). I got it up ok but it was a struggle, I think I hitched (?) it a little at the top. The plates on the bar are- 25kg, 25kg, 20kg, 20kg, 10kg, 10kg (each side) +20kg bar = 240kg.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-uLZP7Fyl94&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-uLZP7Fyl94&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

So as I was loading up the bar for what I thought was 500.5 (227.5kg) I noticed my error and realised it was actually 544.5 (247.5kg). The ball then dropped and I realised I had just lifted 528!!!! Anyway I went for the 544.5 just for the sake of it and didn't quite get it up, I had kind of lost my momentum by then because I stopped for 3 mins to count and re-count the weights.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/td719CuAHo8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/td719CuAHo8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Leg Press
8 x 330
8 x 330
8 x 330

Seated Calf Raises
10 x 110
10 x 110
10 x 110

Upright Rows
8 x 88
8 x 88
8 x 88

Crunches
4 x 10

Cardio
10 mins swimming

Comments

****ing AWESOME session, without even realising it haha. If I had known there was 528 on there I don't know if I would have nailed it so easy, the fact I thought I was lifting 484 was definitely a psychological boost. Saying that, if someone had told me on Jan 1st when I started Deadlifting that I would be pulling 528 by now I would have told them to sod off.

Had a nice little swim and relaxed in the jacuzzi with a couple of mates after the session.

Any comments on form would be greatly appreciated, I tried to get a better angle this time.

Coke: Thanks bro, steady is the way to go!

Kiaran: Thanks pal, GL with the shoulder work, IIRC you had a good OH Press before you're injury, BW Press maybe more?

Paused reps were to sort of finish off, go nice and slow and concentrate on form. The pause at the bottom really takes all the momentum out of the lift and makes it tough. I've had some nice DOMS off these so they seem to be working different fibers. Just trying to mix it up a little bit to keep my bench up.

EatMyWay2TheTop
06-03-2009, 12:34 PM
your pulling is going through the roof...

-JM-
06-03-2009, 01:50 PM
your pulling is going through the roof...

Agreed! Serious lifting Matt!

You asked in your other thread whether or not one of the lifts would be legal in a meet. Are you gonna compete? That would be awesome.

Kiaran
06-04-2009, 04:58 PM
Well...you ****ing crushed that, didn't you? lol! Easy though, you're gonna scare all the Normies in your gym. You had to be glowing with pride during the leg press, eh? Big PRs always make a you feel like a million bucks. Congrats, bro. Unfortunately, the bar has been set higher now. 250 kg is your next stop, right? I'll bet you stomp that before the year is out.

Coke
06-04-2009, 06:30 PM
Impressed with the pulling in those vids Matt.

mattburns
06-05-2009, 07:04 AM
5th June 2009

Upper B

BB Rows
6 x 135
6 x 175
6 x 175
6 x 175

Standing Military Press
6 x 130
6 x 130
6 x 155
6 x 155

DB Bench Press
6 x 71.5
6 x 71.5
6 x 82.5
6 x 82.5

Dips
3 x (8 x BW)

Standing Curls
8 x 88
8 x 110
8 x 110

Forearm Curls
8 x 66
8 x 66
8 x 66

Static Holds
55 x 15secs x 2

Comments

Not a brilliant session, lot of volume. Rows are sticking a bit and mills were tough. I took yesterday off as a 'rest' day but ended up hacking down 6foot of brambles in my pals garden and then digging with my old man for two hours, followed by football training so I was pretty tired and stiff when I got up this morning. Did some direct forearm work at the end, should really do it a bit more often.

Coke: Thanks for the comments pal!

Kiaran: Haha thanks pal, yea I freaked out a few people including my mates and this huge roid head dude who was about 5 feet away and was doing some curls or summet near me before the 528, looked at me and the weight and sort of smirked, LOVED the look on his face when I pulled it, pure shock haha. When I realised how much I'd lifted I got such a buzz, I see why people love powerlifting that rush is so addictive.

250kg is definitely a target for me. I'm not sure when because I'm bound to drop a bit of strength as the cut continues but it's definitely a goal to strive for.

Flynn: Cheers mate! Yea I'm sort of considering it, I was thinking of just doing DL's but I've checked the BDFPA qualifying meets for my area and my total of approx 530kg would get me through in the 110kg weight class (junior and senior) which really surprised me.

My squat and bench aren't very big but with some consideration of form I think by next years qualifiers I would be at a much better level. I've always really lifted just for aesthetics and health but I like this powerlifting lark and would really like to compete. When I finish my cut I will look into it more and sort out a plan, maybe go on 5/3/1 as it seems to be a good program and the one I'm using at the mo is all my own simple invention with not much intensity cycling etc. We'll see eh!

EatMyWay2TheTop: Thanks a lot mate, cheers for stopping by too!

mattburns
06-06-2009, 05:53 AM
6th June 2009

Lower A

Squats
5 x 155
5 x 200
5 x 242
3 x 286
3 x 308

Leg Extensions
8 x 175
8 x 245
8 x 245

Hamstring Curls
8 x 175
8 x 200
8 x 200

Calf Raises
10 x 100
10 x 100
10 x 100
10 x 100

Shrugs
10 x 220
10 x 220
10 x 220

Shrugs
Exercise bike 4km in 8 mins

Comments

Squats hard work again but form and depth were good. I got a video of the 5x242 but it's a crappy angle and a bit dark, going to try and get some stills of it to show my form and get some critique. I think the 363 I got a few weeks ago as my 1RM should be effectively disregarded. I've been going a good inch or two lower since then and on the vids I look good for parallel now so I would maybe say the 363 wasn't good enough. If I do want to compete at any time I might as well start now making sure I'm training to a legal depth etc.

Leg Ext's and Ham curls are some kind of PR for that volume I think. No workout til monday, got a football game tomorrow.

Kiaran
06-06-2009, 10:21 AM
lol, bro, you've come to the same conclusion on your squat that I reached just a couple weeks ago. You got the right idea for sure. If I'm gonna ever compete, then I gotta dial in all my lifts and make them legit, right? Might as well start sooner than later. I may eventually dabble in some comps as well. Not sure though, don't know what I'm afraid of really.

PLing is extremely addicting. Lifting a new PR, as the weight gets into numbers you never thought possible, feels like winning a big game or something. Just a kick ass high and good endorphin release. Looking big and strong becomes a side affect of PLing and you eventually only care about increasing strength. I'm at a point now where I am bulking to increase strength, don't care about size really, lol. Never thought I'd feel that way. Of course, looking more the part never hurts, lol.

I have one question: why do you spend time doing Calf Raises? I can hardly believe you need it with all the cardio, football and activity you get outside the gym. Checkout www.elitefts.com in their exercise index for some other moves you can mix in your routine. I'm sure you can find something better than leg extensions and calf raises to assist your squats and deads, bro. BTW, strong squats with the 308 and props on dialing in your form. Don't forget to deload at some point. Usually right after a peak in strength on a huge lift is a good time.

Cards
06-06-2009, 11:49 PM
Great squatting man, I hear you about working on form. I always feel like I’m an inch above // even when people are telling me I’m not. I’m never satisfied with squats unless they're atg lol. Strong effort man, keep at it. Competing in the future would be really cool!

Coke
06-07-2009, 09:14 AM
Super back-to-back sessions man.

mattburns
06-08-2009, 06:51 AM
8th June 2009

Upper A

Bench Press
6 x 130
6 x 175
4 x 220
2 x 242
1.5 x 242 fail
4 x 175 (Pause)
4 x 175 (Pause)

Flat Close Grip Bench
6 x 130
6 x 130
6 x 130
6 x 185

DB Rows
8 x 88
8 x 88
8 x 99

Chins
4 x (6 x BW)

Seated Lateral Raises
8 x 33
8 x 33
8 x 33

Cardio
Exercise bike- 4km in 8.37mins

Comments

Bit frustrating, form is ok up to 242 then it cocks up, my right arm comes inward and my left elbow flares. I didn't fully lock out the 2nd rep so I'm not counting it. I think I have some imbalance issues. Did some more paused reps to slowly look at my form. I couldn't get a vid as it was busy and I'm in an awkward spot but I will get some vids so I can sort these discrepancies out.

Coke: Cheers pal!

Cards: Thanks mate, yea I'm exactly the same, I've looked at my depth on vids and it looks fine but I still think I could go a little lower lol.

Kiaran: Excellent advice as per usual mate thanks. Totally agree about the legit lifts, best to sort it out while I can. You should deffo compete man you would do sick in your weight class.

Agreed on the addictive nature of PLing, before this year I was only concerned with how I look but having max numbers and targets and hitting them is awesome. I'm still insecure somewhat about the way I look because I was a skinny lad at school but I think it's possible to have a good physique and be strong too. At least I hope it is haha because I would miss the ego boosting comments I get from time to time off the girls like!

Calves are a bitch of a muscle for me. They have grown 1/2" in 6 months so I tried to add more volume to them. Maybe I should go the opposite way? They are so damn skinny and stubborn it pisses me off and I thought the extra volume may help. The calf raises are a bit of laziness on my part, the machine is right there and it's easy to use but you're right maybe I should switch it up a bit, same with the leg ext and leg press. I have barely increased on the leg ext and I seem to just go through the motions so I think there is room for improvement there. I have considered squatting twice a week and after deadlifts doing either front squats or box squats what do you think? I will take a look at that site for something better than leg ext's too, maybe put the leg press there instead and add some lunges instead of the ham curls?

Good shout on the deload, I plan to deload my DL's tomorrow, not sure if it's possible to do just one movement deload? I deffo won't be lifting heavy tomorrow anyway.

Kiaran
06-08-2009, 04:19 PM
I still say your bench is looking solid. You are just going to keep getting stronger, bro. Look at everything you have accomplished already this year. A pretty good year, wouldn't you agree? Just be patient and definitely focus on choosing accessory movements that improve your weaknesses for your major lifts (since it sounds like you are already hooked into the Darkside of lifting, lol). For example, your shoulders look incredibly strong, but perhaps your tris and lats could use a little more focus. Strengthen those and see what happens to your bench.

I'll bet your calves are not as "skinny" as you think they are. However, if you really wanna improve your calves, I suggest jumping rope. Get yourself a decent jump rope and get good at it. Learn the boxer step and work up to a set of 1000 hops in under 10 mins. Then start adding more or working on your time. It's good work and toasts your calves and forearms. Do them several times a week and you will notice a huge difference.

Check out some articles on Westside style training, man. I think it may be time. Here is where I started and still go back to for a refresher:
http://www.deepsquatter.com/strength/archives/dtate.htm

Also, all the Lou Simmons and Dave Tate articles here are great information:
http://www.deepsquatter.com/strength/archives/index.htm

A "deload" is really just cutting back the intensity to let your CNS and tissues heal up and slow down. You certainly could try throttling back just one lift, but it may not be enough. Just pay attention to how you are feeling. Are you waking up really tired? Is your motivation fading? Are you not as hungry at meals? Are you losing strength or endurance? Are injuries popping up everywhere? Those are classic flags for a deload.

-JM-
06-09-2009, 01:45 AM
Hit a deload Matt. Sounds like you need it.

I have by-passed my deload this time around. Hope I dont regret it.

Matt as long as your bench is moving in the right direction that is enough. Long arms are great for deadlifting, not so efficient for pressing. Just keep working hard, as you have been.

mattburns
06-10-2009, 04:52 AM
10th June 2009

Lower B- DL Deload @ 60%

Deadlifts
5 x 155
5 x 200
5 x 242
5 x 286
10 x 1 x 155 (Form work)

14Ē Box Squats
5 x bar
4 x 155
4 x 155
4 x 155
4 x 155

Upright Rows
8 x 88
8 x 99 PR (+2r)
8 x 99

Abs
Lots x crunch variations

Cardio
Treadmill 1 mile in 10 mins
First 5 mins light jogging
Last 5 mins- 1 minute @9-10mph then
1 minute @ 4mph, alternate

Comments

I took it easy today after last weeks deadlifting. Deloaded on DL's but not sure what I'll do the rest of the week as I don't feel that bad really. MY bench has stalled but I think it's more down to the weight loss from the cut than anything.

Did a load of light singles at the end to work on my form. Trying to sit back more as it comes up has helped I think. If I do that and pull it along my shins more it's all one movement whereas if I do it my way it's hips up, bar halfway, lean back, lock out if that makes sense.

Box squats were tough and my knee was playing up after footie last night so I kept it light. They really forced me to sit back a bit and use my quads more. I like this exercise a lot and it also allowed me to check my depth and compare it to my normal squat. The cardio was to try and replicate the stop start nature of football, walking speed then short bursts of running. Absolutely knackered me.

Flynn: I only Deloaded the 1st week of May and I know some programs call for it once a month or so but I don't feel like I definitely need it like I did last time. Like you, I hope I don't regret it! I think taking a step back and having a light DL session will help me though.

Agreed on the long arms! I love DL's but benching has always been an issue for me. I've made a lot of progress this year so I'm ok with it but on my next bulk I'm going to really focus on bringing my Bench and Squat up.

Kiaran: Thanks bro, yea my bench is ok but the inevitability is that on this cut I will lose a few lbs off it. Deffo agree I've had a good 6 months, great even, best period in the whole time I've been lifting. Good shout about the weaknesses, I think my bench is a bit shoulder orientated and I can feel myself using them too much. When I bulk next I'm going to really break down my lifts and see what needs work and where.

I like the look of westside mate, the DE and ME style has interested me for a while as has the speed work. I'm considering running Westside or 5/3/1 for my next bulk to give me a bit more structure than my 'own' routine. Thanks for the links.

Yea my calves are probably ok, they measure 16" but my legs are so damn long they look skinny still. I will get a jump rope and give it a go, I think there may even be some at my gym. I'll check it out.

I've covered my decision on deloading as I think I'm ok and it's just the cut affecting my bench everything else is pretty much fine lift wise, motivation is ok and I feel fresh. If I do start to flag then no problem I'll just take a deload week and start over.

Thanks for the continued advice fellas.

Coke
06-10-2009, 08:54 AM
Just be patient and keep working hard on those calves, they'll be raising up another inch or two.

mattburns
06-11-2009, 09:53 AM
11th June 2009

Upper B

Standing Military Press
6 x 130
6 x 130
4 x 155
3 x 176 PR (+1r)
1 x 181.5 PR (+5.5w)
0 x 181.5
All push presses from here, slight leg drive and knee bend pre-press.
1 x 181.5
1 x 192.5 PR (+16.5w)
1 x 198 PR (+22w)
1 x 203.5 PR (+27.5w)

BB Rows
8 x 155
8 x 155
4 x 200
4 x 200

DB Bench Press
6 x 66
6 x 77
6 x 82.5
6 x 88

Dips
3 x (8 x BW)

Preacher Curls
8 x 88
8 x 88
8 x 88

Comments

Really in the groove today. Went fishing this morning with my old man and was disappointed I didn't catch out as I was looking forward to Sea Bass for my dinner. Was going to give today a miss but felt really up for it once I got pressing.

Been pushing my head through earlier on the press and it helps, can feel the rear delts taking over earlier. 181.5 was a grinder but I got it up with no drive, took a while to lock out. I wanted to try it again and couldn't lock it out so I thought I would try for a 1RM using more of a push press technique. I think I could have got more than 203 but I locked it out too far, slightly behind me and felt a tweak on my RC so called it quits. Better to be safe than sorry.

Coke: Thanks pal I hope so. Calves and arms are very stubborn body parts for me!

-JM-
06-11-2009, 03:54 PM
Serious weight you are putting up in the air matt. PRs everywhere too. Hows the cut going?

I like push presses better TBH. Its great when you catch a groove like that. Nice job.

EatMyWay2TheTop
06-12-2009, 03:38 AM
Good job on the PRs. OH pressing is getting nice.

mattburns
06-12-2009, 05:39 AM
12th June 2009

Lower A

Squats
5 x 155
5 x 200
5 x 242
3 x 308
1 x 330

Front Squats
Loads x Bar
5 x 88
5 x 130
5 x 130
5 x 130

Hamstring Curls
8 x 200
8 x 200
8 x 200

Shrugs
10 x 220
10 x 220
10 x 220

Cardio
Exercise bike 3km in 7 mins

Comments

330 is probably not far off my new depth 1RM. It was nice and deep but I definitely felt the strain at the bottom and it took a bit of effort to push out of the hole.

First time doing front squats and they were very effective in making my quads feel like they were on fire! Bit of a strange movement at first and the bar was a little uncomfortable but they felt ok. I think I will rotate box/front squats on my lower B day as squatting 3 times on 2 training days a week might be overkill(?).

Flynn: Thanks bro, yea I like the push press I feel like I can lift a lot more as the initial part of the press is where I struggle, once it's up there I feel stronger. I think I'll chuck them in every so often to switch it up a bit as I still like the burn you get of OHP's on the front delts.

Cut is going well I would say, next weigh in on Monday, can see the difference in the mirror, can see muscles I didn't even know I had popping up and some ab definition so it must be working.

EatMyWay2TheTop: Thanks pal much appreciated

Coke
06-12-2009, 07:57 AM
There you go bro, shoulder pressing over 200lbs now...super squat(s) too.

Cards
06-12-2009, 11:32 AM
awesome past few workouts man, 200+ oh is damn nice. keep at it!

Kiaran
06-12-2009, 12:11 PM
Tossin it around like nothin on that OH Press, bro. Good squatting too. I've noticed everything is much harder when you are trying to perfect the form, wouldn't you agree? And now you are doing Front Squats too? I'll never join that circle. I hate them, lol.

mattburns
06-15-2009, 10:05 AM
15th June 2009

Upper A

Bench Press
5 x 155
5 x 200
5 x 220
3 x 231
4 x 242

Decline Close Grip Bench
8 x 130
6 x 175
6 x 200
4 x 200

DB Rows
8 x 88
8 x 99
8 x 99

Chins
4 x (6 x BW)

Seated Lateral Raises
8 x 33
8 x 33
8 x 33

Weigh In
30th April (End of Bulk): 246lbs
31st May (Cutting): 240lbs
15th June: 236lbs

Comments

Ok session. The set of 242 my mate's dad spotted and insisted on holding the bar a bit so I'm not really counting them. He didn't assist as such but he touched it too much for my liking. He means well but didn't get what I mean when I said 'Don't touch the bar unless I look like I'm going to drop it on my neck' haha.

Felt like CRAP this morning. Got a weird rash after going fishing/camping this weekend, not sure if it's linked. Felt AWESOME after a solid workout though. Been taking parts off my old car all day and shipping them after selling them on eBay. Was almost like cardio, hammering away at rusty bolts in the sun.

Weigh in is good. Had some sickness and diarrhea this morning so I think I was dehydrated and the loss should be more like 3lbs over the last couple of weeks. Slow and steady does it for me. It's working well, can see the results in the mirror, vascularity improving and also a LOT fitter at football lately.

Kiaran: Definitely agree mate, when you're trying to keep it perfect it's so much harder. Haven't made my mind up on the Front Squats yet, they gave me a nice burn but it was such an uncomfortable movement for me. I'll see how it goes.

Cards: Thanks for the comments bro, appreciated.

Coke: Cheers big fella!

EatMyWay2TheTop
06-16-2009, 03:42 AM
What bodyweight are you aiming for Matt ?

mattburns
06-16-2009, 03:02 PM
16th June 2009

Lower B

Deadlifts
5 x 155
5 x 242
5 x 330
5 x 396

14Ē Box Squats
5 x bar
5 x 130
4 x 175
4 x 175
4 x 175

Standing Calf Raises
10 x 130 (x3)

Upright Rows
8 x 88
8 x 88
8 x 88

Abs
Lots x crunch variations

Cardio
2 Hours Football

Comments

Ok session. Had a mixed day today. Found out I got a 1st class degree classification (A* to any US readers) which was excellent news and well worth 4 years at University. Other than that me Mam went into hospital today to have a tumour removed, they don't know if it's benign or malignant for sure but they're fairly confident it is benign. I'm not arsed about her, just gutted it means I have to cook me own food! :p

Matt: Aiming for 224lbs mate @ 12%. That's going off me being 246 @ 18% when I started.

-JM-
06-16-2009, 04:11 PM
Matt congrats on shedding the weight and keeping your lifts up.

More importantly, congratulations on the 1st. In the bag my man. That can never be taken away. Well done.

Chalky Palms
06-16-2009, 09:09 PM
Careful with the back bro, do some leg stretches if you can and ice it when you get a chance. I've had a couple in the past and I swear my back is stronger because of them LOL. Just don't do anything crazy in the mean time and you'll be good as new soon. Now maybe I can do a little catching up on the deads lol jk

mattburns
06-18-2009, 06:20 AM
18th June 2009

Upper B

BB Rows
6 x 135
6 x 175
6 x 175
4 x 200

Standing Military Press
8 x 130
6 x 155
4 x 155
4 x 155

Flat DB Bench Press
6 x 66
6 x 77
6 x 77
6 x 88

Dips
3 x (8 x BW)

Preacher Curls
8 x 99
8 x 99
8 x 99

Forearm Curls
8 x 55
8 x 55
8 x 55

Static Holds
44 x 15secs x 3

Comments
Treadmill- 1 mile in 10 mins at various speed intervals
30 min dog walk
1 hour football

Comments

Nothing special but intensity was there. Enjoyed the forearm/grip work at the end. Lot of cardio today.

Good news also, because I got a 1st, when I start my graduate job in Sept they give me an extra £1,000 a year so I'm planning on spending it in advance on a holiday with some Uni pals. Last minute jobby to somewhere hot to go clubbing for a week I think.

Chalky: Thanks for the advice bro! Haha I'm sure you'll smash my DL 1RM when you max out next going off your recent 4 rep PR.

Flynn: Cheers bro, still hasn't sunk in really. I under achieved at school/college due to immaturity/girls so was glad to achieve what my past teachers used to tell me I was capable of if I stopped effing about haha.

Coke
06-18-2009, 06:44 AM
Bet your dog really likes getting out there and taking a walk.

Congrats on being number one and with the upcoming graduate job.

Kiaran
06-18-2009, 05:47 PM
Congrats on the degree, dude. Hope everything is alright with your mom. Workouts are looking solid and it looks like you've brought your weight down a bit. No doubt you're feeling fitter. Cool deal about the extra cash for doing well in school. What will you be doing at your new job?

mattburns
06-19-2009, 04:40 AM
19th June 2009

Lower A

Squats
5 x bar
5 x 130
****

Leg Press
8 x 220 (x4)

Hamstring Curls
8 x 130 (x3)

Shrugs
10 x 110 (x3)

Calf Raises
10 x 100 (x3)

Cardio
Exercise bike 8km in 18mins

Comments

Eeeurgh. Lower back was tweaking at footie last night, slept ok and it didn't feel bad this morning but it was irritating me again when I started working out. Just stopped the squats to prevent any more damage and took it easy on everything else. Going to deload next week. Maybe should have done it last week but I didn't feel it, it's hard to pre-empt when you're going to 'burn out'. Exercise bike was ok.

Coke: Thanks mate! Yea because my mum has been sick she can't take them for long walks, so they really enjoy it when I take them on a long walk down the beach and let them off the leads. I quite enjoy the scenery and fresh air too.

Kiaran: Thanks mate! The op went ok with my mum and she's just recuperating in the hospital now. My job is with a major defence company in my home town and the title is 'Cost Engineer' they build submarines so I'll basically be estimating costs and timescales on engineering projects. They're paying me a ridiculously amount of money too so it might not be long til I have a house with a garage to rival yours! (In my dreams)

mattburns
06-22-2009, 09:40 AM
22nd June 2009

Upper A- Deload @ 60%

Bench Press
6 x 130
6 x 155
6 x 175 (Pause)
6 x 175 (Pause)

Decline Close Grip Bench
6 x 88
6 x 110
6 x 130
6 x 130 (Pause)

DB Rows
8 x 55
8 x 66
8 x 66

Chins
4 x (4 x BW)

Seated Lateral Raises
8 x 22
8 x 22
8 x 22

GPP
4 hours digging
Laying concrete posts

Comments

Deloading this week. Nice and easy, pause presses are enjoyable and good to watch my form with. Been digging over my mates garden and trying to get rid of all the bramble roots, absolute bastards they are. Then we laid some fence posts and we're going to start digging the pond this week. Was hard work.

Kiaran
06-22-2009, 09:58 AM
How's the lower back doin? Looks like a relaxing deload session with time to work on form and rest your CNS. All the landscaping work sounds sort of fun, even though it's a lot of work. I love doing that stuff.

-JM-
06-22-2009, 04:23 PM
Plenty of GPP with all that digging Matt!

Do you have a graduation ball type do to go to soon?