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Matthew Bryduck
01-10-2013, 08:53 AM
Hi everyone,

I'm currently in my offseason for the Dexter Jackson bodybuilding competition in August. I will be logging my training schedule, workouts and meals upon request. About four months out (around the end of April) ill be switching gears into competition preparation. If you have any questions or comments feel free to post.

Matt

Matthew Bryduck
01-10-2013, 09:36 AM
Tuesday (1/82013) Back training:

Super wide grip pullups assisted with a band
4 sets of 10-15 reps
Wide Lat pull downs
4 sets of 20 reps
Cable Lat pullovers
4 sets of 20 reps
Seated Close grip rows
4 sets of 20 reps
Seated wide neutral grip rows
4 sets of 20 reps
Rack pulls
135 for 10 reps, 225 for 10 reps, 315 for 10 reps, 405 for 10 reps

Very good training day without must rest between sets.

Matthew Bryduck
01-10-2013, 09:56 AM
Wednesday (1/09/2012) Delt Destruction:

Behind the neck seated barbell press
open bar for 25 reps, 95lbs for 20 reps, 135lbs for 15 reps, 155lbs for 12 reps, 135lbs for 12 reps, 135lbs for 10 reps dropped to 95lbs for 10 reps
Single arm rear delt fly
4 sets of 20 reps
Seated lateral raises
10 sets of 10 reps with 20secs rest between sets
Hammer strength seated press
1 45lbs plate each side for 20 reps, 70lbs each for 15 reps, 90lbs each side for 10 reps then dropped to 45lbs each side for 10 reps
Rear delt laterals on the pec deck
4 sets of 20
Seat Lateral raise machine
3 sets of 20, 2 sets with 25 reps where the last 5 reps were forced reps and I might have thrown in partials after those 5 reps

Shoulders were my weak point, but I've been hammering them twice a week for about 3 months now. I'm really starting to make good progress on them which makes me excited!

Matthew Bryduck
01-10-2013, 04:26 PM
Chest (1/10/2013) workout:

Smith machine incline bench press (incline bench was taken)
135lbs for 20 reps, 185lbs for 20 reps, 225lbs for 15 reps, 275lbs for 12 reps, 135lbs for 20 reps
Cable fly
4 sets of 20 reps
Incline Bench machine (I've never used it before and figured it would be a good stimulus)
45lbs each side for 20 reps, 70lbs each side for 15 reps and 5 partials, 90lbs for 15 reps, 90lbs for 15 reps and dropped to 45lbs for 10 reps
Smith machine narrow grip flat bench
135lbs for 20 reps, 155 for 20 reps, 175 for 15 reps, 135 for 20 reps with the last 5 reps my training partner pushing down on the negative portion of the rep
Pec deck fly
5 sets of 20 reps

You know you had a good training day when come home and fall asleep after eating a meal.

Matthew Bryduck
01-12-2013, 09:39 AM
Hamstring (1/11/13) workout

Glute hamstring raises
5 sets of 15 to 20 reps
45 degree back extension w/ toes pointed out
(for this exercise I really try and stretch the hamstring and flex and squeeze my glute on the way)
4 sets of 20 reps
Single leg hamstring curl
4 sets 20 reps with 5 to 10 partials with each set
Hip abductor machine
4 sets 20 reps sitting straight up and 10 to 15 reps leaning back
Seated hamstring curls
3 sets of 20 to 30 reps with muscle occlusion on the 4th set
Glute bridges
4 sets 20 reps with a 10 to 20 second hold at the top of the last rep

I recently added a Hamstring day to my rotation due to them being another one of my weak body parts. Lately I've been really learning how squeeze the muscle in certain movement and I'm definetly improving the mind to muscle connection.

Matthew Bryduck
01-12-2013, 01:32 PM
Calves (1/11/13)

Standing calve raise machine
4 or 5 sets of 20 reps
Seated calve raises
4 sets of 20

Last week I added 3 sessions of calve training before my actual workouts. Lets see if I can get them to grow an inch bigger before I step on stage.

Matthew Bryduck
01-13-2013, 07:56 PM
Arms (01/12/13)

1a. Tricep rope push downs
4 sets of 20 reps
1b. Lying cable curl 21s
4 sets of 21 reps

2a. Seated overhead cable rope tricep extensions
4 sets of 20-25 reps
2b. Lying high pulley bicep curls
4 sets of 25 reps w/last 5 being forced reps

3. Single arm machine preacher curls
3 sets of 20 reps and 4 sets had a total of 40 reps due to 3 drops

4. Reverse grip cable tricep extensions superset with regular grip
4 sets of 20 reps in reverse and 10 reps regular

Matthew Bryduck
01-13-2013, 08:10 PM
Delts (1/13/2013)

Behind the neck seated barbell press
open bar for 25 reps, 95lbs for 20 reps, 135lbs for 20 reps, 135lbs for 15 reps, 135lbs for 12 reps, 135lbs for 12 reps dropped to 95lbs for 10 reps

Single arm rear delt fly
4 sets of 20 reps

Seated lateral raises
10 sets of 10 reps with 20secs rest between sets

Hammer strength seated press
1 45lbs plate each side for 20 reps, 70lbs each for 15 reps, 90lbs each side for 15 reps then dropped to 45lbs each side for 10 reps

Chest supported Rear delt raises
(on a bench at 30 degree incline)
4 sets of 20 reps

Seat Lateral raise machine
5 sets of 30 reps with last 5 were partials

Matthew Bryduck
01-13-2013, 08:13 PM
Progress delt pic

Matthew Bryduck
01-14-2013, 09:22 PM
Calves (1/13/2013)

Donkey calve raises
4 sets of 15-20 reps

Seated calve raises
4 sets of 20 reps


On this day, I went heavier than usual and really squeezed at the top of each rep. Lets see if I can make some progress, with me changing up my calve training.

Matthew Bryduck
01-14-2013, 09:36 PM
Legs (1/14/2013)

Leg extensions
4 sets of 20-30 reps

Seated hamstring curls
4 sets of 20 reps

Squats
4 sets of 20 reps

Hack squats
3 sets of 20 reps

Leg extensions
3 sets 20 reps with a 4 set utilizing muscle occlusion

Today, I focused mainly on the quads, but I been having a hard time making my hamstrings sore. So I experimented with fatiguing my hamstrings before squatting.

Matthew Bryduck
01-16-2013, 10:25 AM
Back (1/15/13)

Band assisted wide grip pullups
5 sets of 10-20 reps

Seated wide neutral grip rows
4 sets of 20

Wide grip lat pull downs
4 sets of 20 reps

Cable lat pull overs
4 sets of 20 reps

Chest supported reverse grip machine rows
4 sets of 20 reps

My main focus for the next four months will be to add as much width as I can to my back. Overall, it was a good training day and I left feeling thrashed.

Matthew Bryduck
01-16-2013, 10:28 AM
Calves (1/15/13)

Donkey calve raises
4 or 5 sets of 20 reps

seated calve raises
4 sets of 20 reps

Matthew Bryduck
01-16-2013, 11:22 PM
Shoulders (1/16/2013)

Single arm rear delt cable flys
4 sets of 20 reps

Single arm cable laterals
10 sets of 15 reps

Smith machine Behind the neck presses
135lbs for 20 reps, 155lbs for 20 reps, 155lbs for 15 reps, 155lbs for 10 reps drop to 135lbs of 6 reps drop to 115lbs for 5 reps drop to 95lbs for 10 reps

Bent over rear delt raises
5 sets of 20 -25 reps

Seated Machine laterals
5 sets of 25-30 reps

In this workout my main focus on this workout was to bring up medial and rear delt.The reason behind this is to create that illusion of a wide and complete delt, for a great competition stage presence.

Matthew Bryduck
01-17-2013, 05:22 PM
Chesticles (1/17/2013)

Incline Bench
95lbs for 20 reps 135lbs for 20 reps, 225 for 10 reps for two sets, 225lbs for 12 reps drop down to 135lbs for 10 reps

Incline bench cable flys
(set bench to 30 degrees)
4 sets of 12-15 reps

Hammer Strength inline isolateral bench
45lbs on each side for 20 reps, 70lbs on each side for 15, 90lbs on each side for 10 reps and 5 partials, 90lbs on each side for 10 reps drop down to 70lbs for 8 reps drop down to 45lbs for 10 reps

Standing cable flys
4 sets of 20 reps

Decline smith machine bench
155lbs for 15-20 reps, 155lbs for 15-20 reps, 2 sets of 135lbs for 15-20 reps

Extreme Pump!!!

Matthew Bryduck
01-17-2013, 05:24 PM
Calves (1/17/2013)

Donkey calve raises
5 sets of 20 reps

Seated calve raises
4 sets of 20 reps

Matthew Bryduck
01-21-2013, 09:57 AM
Hamstrings (1/18/2013)

weak point training
seated laterals
4 sets till failure

Seated Hamstring curls
6 sets of 20-30 reps

Single Leg curls
4 sets of 25-30 reps with the last 5 to 10 reps were partials

Abductor machine
4 sets of 20 sitting up and 10 leaning back

45 degree extensions (treated these like stiff leg deads)
4 sets of 20 reps

Prone leg curl 21s
4 sets of 21 reps

Glute Bridges
4 sets of 20 with a 10 sec static hold at the end

Matthew Bryduck
01-21-2013, 10:02 AM
Guns (1/19/2013)

Weakpoint training
Band assisted Pullups
4 sets till failure
seated laterals
4sets till failure

1a. Tricep rope push downs
4 sets of 20 reps
1b. Lying cable curl 21s
4 sets of 21 reps

2a. Seated overhead cable rope tricep extensions
4 sets of 20-25 reps
2b. Lying high pulley bicep curls
4 sets of 25 reps w/last 5 being forced reps

3a. Single arm machine preacher curls
3 sets of 20 reps and 4 sets had 3 drops with 40 reps total
3b. Cable Straight bar tricep push downs super set with single arm tricep ext
4 sets of 20 reps on the straight bar with 10 reps on each arm for the superset

Matthew Bryduck
01-21-2013, 10:09 AM
Shoulders (1/20/2013)

Weak point training
Seated Calve raises
4 sets of 20 reps
donkey calve raises superset with bodyweight standing calve raises
4 sets of 10 to 15 reps

Single arm rear delt cable flys
4 sets of 20 reps

Single arm cable laterals
10 sets of 15 reps

Smith machine Behind the neck presses
135lbs for 20 reps, 3 sets of 155lbs for 12 reps

Bent over rear delt raises
4 sets of 20 reps

Seated Machine laterals
4 sets of 25-30 reps

Matthew Bryduck
01-22-2013, 07:48 PM
Quads (1/22/2013)

Seated Hamstring Curls
5 sets of 20-30 reps

Squats
5 sets of 20 reps 135,225,225,225,225 (ouch, what a ball buster)

Leg Press
3 sets of 6 plates on each side for 15 reps drop to 4 plates on each side for 10 reps drop to 2 plates on each for 10 reps
(vomitfest)

Leg Extensions
3 sets of 30 reps with the last 10 reps with pressure applied to the negative of each rep

Definitely one of those days where I had to really push myself through this workout. As my legs get bigger/stronger the more I have to push these leg days. I'm shooting for 30 in legs when I step on stage. TIME TO HAMMER THE THROTTLE!

Rock1984
01-23-2013, 03:14 AM
Lotsa work in here!

starkcb
01-23-2013, 06:32 AM
When you do the single arm delt fly do you start to pull the cable from behind your body or in front.

Matthew Bryduck
01-23-2013, 06:53 PM
Chris,

In front of your body!

Matthew Bryduck
01-23-2013, 07:03 PM
Cannon Ball Delts (1/23/2013)

Single Arm Rear delt reverse flys (wow thats a long name! This by far is the best rear delt exercise I've ever found. No other exercise hits the rear delt like this one)
4 sets of 20 reps on each arm

Behind the neck smith machine seated press
1 set open bar 25 reps, 95lbs 25 reps, 135lbs 20 reps, this where i started my working sets 3 sets of 155 for 12-15 reps, dropset 155lbs for 10 reps, 135lbs for 6 reps, 115lbs for 5 reps, 95lbs for 10 reps

Seats strict dumbbell lateral raises
10 sets of 10 reps with 20 sec rest between sets

Rear delt flys in the pec deck
4 sets of 20 reps

Hammer strength seated press
45lbs on each side for 20 reps, 2 sets of 70lbs on each side for 15 with 5 partials, drops set with 90 on each side for 10 reps with 5 partials, drop down to 70lbs for 10 reps, drop to 45lbs for 10 reps

Seated machine lateral raise
6 sets of 25- 30 reps with the last 10 reps being partials but kept the muscle under tension

Matthew Bryduck
01-23-2013, 07:09 PM
Calves (1/23/2013) 20in calves or bust!

Donkey calve raises
3 sets of 20 reps

Seated calve raises
5 sets of 20 reps

I've increased the frequency at which I train calves, I'm hoping this results in some growth.

Matthew Bryduck
01-23-2013, 07:26 PM
rock1984,

Thanks brother! When I step on stage, I want to go up there thinking that no one out worked me this offseason! I'm leaving no stone unturned! I'm hungry and I want to place first.


Lotsa work in here!

joey54
01-25-2013, 10:33 AM
Matt, think you closed this by mistake. I re-opened it.

Matthew Bryduck
01-26-2013, 10:14 AM
Joey54,

Thanks, iono how that happened!

Matt

Matt, think you closed this by mistake. I re-opened it.

Matthew Bryduck
01-26-2013, 10:19 AM
Chest (1/24/2013)

Incline Bench
95lbs for 20 reps 135lbs for 20 reps, 225 for 10 reps, 275 for 7 reps, 185lbs for 10-12 reps drop to 135 for 10 reps

Incline bench cable flys
(set bench to 30 degrees)
4 sets of 12-15 reps

Hammer Strength inline isolateral bench
45lbs on each side for 20 reps, 70lbs on each side for 15, 90lbs on each side for 10 reps and 5 partials, 90lbs on each side for 10 reps drop down to 70lbs for 8 reps drop down to 45lbs for 10 reps

Standing cable flys
4 sets of 20 reps

Weak point training
seated laterals
4 set to failure

Seated Calve raises
5 sets of 20 reps

Matthew Bryduck
01-26-2013, 10:26 AM
Back (1/25/13)

Band assisted wide grip pullups
5 sets of 10-20 reps

Seated wide neutral grip rows
4 sets of 20 reps

Wide grip lat pull downs
4 sets of 20 reps

Cable lat pull overs
4 sets of 20 reps

Chest supported rows (medium grip)
3 sets of 20 reps

Chest supported row (low grip)
3 sets of 20 reps

Rack Pull hell
135lbs or 10 reps, 225lbs or 10 reps, 315lbs for 15 reps, 405lbs for 10 reps drop to 315lbs for 8 reps drop to 225lbs for 6 reps drop to 135lbs for 10 reps

Matthew Bryduck
01-31-2013, 05:58 PM
Hammer time Hamstrings 1/26/2013

Weak Point Training
Seated laterals
4sets till failure

Seated Hamstrings
4 or 5 sets 20-30 reps

Single leg Hamstring curls
4 set 20-30 reps

Hip abductor
4 sets 20 reps sitting up and 10 reps leaning back

GHR
4 sets of 10-20 reps

Stiff legged Deads
3 sets 15 reps

Glute bridges
4 sets 20 reps

Matthew Bryduck
01-31-2013, 06:04 PM
ARMMMZZZZ 1/27/2013

Weakpoint training
seated laterals
4sets till failure

Calves
Donkey Calve raises
4 sets of 20 reps
Seated Calve raises
4 sets of 20 reps

1a. Tricep rope push downs
4 sets of 20 reps
1b. Standing cable curls
4 sets of 20 reps

2a. Cable single arm tricep extensions
4 sets of 30 reps on each arm
2b. Lying high pulley bicep curls
4 sets of 25 reps w/last 5 being forced reps

3a. Single arm machine preacher curls
3 sets of 20 reps and 4 sets had 3 drops with 40 reps total
3b. Cable V grip tricep push downs
3 sets of 20 reps and 4 sets 40-50 reps with 3 drops

Matthew Bryduck
01-31-2013, 06:09 PM
Quads (1/28/2013)

Weakpoint training
seated laterals
4sets till failure

Leg extensions
4 set of 20-30 reps

Leg Press
4 plates each side for 20 reps, 5 plates each side for 20 reps, 6 plates each side for 20 reps, 6 plates each side for 20 reps drop to 3 plates each side for 20 reps

V squat
3 sets 2 plates each side for 20 reps, 4th set with 2 plates and a quarter on each side for 20 reps

Leg extensions
3 sets to failures and 1 set with muscle occlusion training, (this is where I wrap my legs by my groin with knee wraps to a tightness of 7 out of 10) rep scheme for this is 30 reps rest 30 secs and three rounds of 15 reps and rest 30 secs all while having my groin wrapped restricting blood flow.

Matthew Bryduck
01-31-2013, 06:22 PM
Back 1/29/2013

Weakpoint training
seated laterals
4sets till failure with a couple drop sets throw in on the last set

Band assisted pull ups
4 sets 12-20 reps

cable seated neutral wide grip row
4 sets of 20 reps

Lat pull downs
4 sets of 20 reps

Standing tbar row
1st set with two plates for 20 reps, 2nd set with 3 plates for 20 reps, 3rd set with 3 plates and a quarter for 20 reps, and 4th set 3 plates and a quarter for 10 reps drop to 3 plates for 7 drop to 2 plates for 10 reps drop down to 1 plate for 10 reps

Underhand grip machine row
4 sets of 20 reps

Isolateral cable pull downs (I had an individual handle for each hand) superset with single arm cable rows
4 sets of 20 on each

Matthew Bryduck
01-31-2013, 07:05 PM
Shoulders 1/30/2013

Calves
Seated Calve raise
4 sets of 20 reps
Donkey Calve raise
3 sets of 15 to 20 reps
immediately after that i did 3 sets of body weight calve raises to failure

Single arm cable rear delt flies
4 sets of 20

Seated behind the neck press
Bar for 25 reps, 95lbs for 20 reps, 135lbs for 15 reps, 135lbs for 15 reps, 155lbs for 12 reps, 155lbs for 10 reps drop to 135lbs for 6 reps drop to 115lbs for 5 reps drop to 95lbs for 10 reps

Seated Machine laterals
10 sets of 10 reps with 10 to 20 secs between sets

Chest supports rear delt raises (bench set at 30 degrees)
3 sets of 20 reps with a 4th set of 50 raises with 4 drops

Chest support palms up front raises (bench set at 30 degrees)
3 sets of 20 reps with a 4 set of 30 reps with 1 drop

Seated Machine lateral raises
5 sets of 20-30 reps with a lot of partials and forced reps throw in there

Matthew Bryduck
01-31-2013, 07:39 PM
R.I.P. Chest 1/31/2013

Weak point training
4 sets of seated laterals to failure with drop sets on last two sets

Banded flat bench (used 2 super skinny red bands)
95lbs for 20 reps, 135lbs for 20 reps, 185lbs for 15 reps, 225lbs for 10 reps, 255lbs for 7 reps, 225lbs for 8 reps drop to 185lbs for 5 reps drop to 135lb for 5 reps drop to 95lbs for 10 reps

Incline dumbbell bench
4 sets with 3 drops
70lbs for 15-20 reps, 60lbs for 5-12 reps, 50lbs for 5-10 reps, 40lbs for 5-10lbs

Decline Cable Flys
4 sets of 15 reps

Hammer Strength incline press
4 sets of 20 reps

Seated machine pullovers
5 sets of 15-20 reps

Hammers Curls
4 sets with 2 drops
40lbs 7-8 reps each arm, 30lbs 7-8 reps each arm, 20lbs 10 reps each arm