matt's journal !

[matt !]

hi

felt like starting a journal to help keep me motivated and can get advise on my workouts

Stats:

Age:19

Height: 6' 2"

Weight: 95kgs (jan 04) | 104kgs (may 25)

Body Fat: 13.1%

notes: havn't done any cardio for the past 2-3 weeks so body fat probably inaccurate atm, my goal is to get ~6-7% body fat.

I use to do athletics but kinda just lost motivation to compete competitively so atm im just doing general workouts to stay fit untill i decide what sport to join next. I was thinking of body building (hence the reason why i registered here) but not really my thing, flexing muscles etc.. was keen for boxing though just not sure where to start.

Anyway i start training tomorrow.

[Phedder]

Good to see a new journal, should definitely help keep you motivated and some advice :nod:

notes: havn't done any cardio for the past 2-3 weeks so body fat probably inaccurate atm

Why would that make your body fat inaccurate? How are you measuring it?

Curious what you competed in for athletics and to what level?

[matt !]

-Went to sleep at 11:00pm last night

-Woke up at 06:00am

-Gym Session at 7:00am

-Chest/Quads (Rest - 90sec)

1k Jog on Treadmill + little Static/active stretchs

Flat BB Bench -

90x8

90x5

85x8

85x5

Flat DB Fly -

12x8

12x8

12x8

12x8

Incline BB Bench -

50x12

60x5

55x6

50x6

Decline DB Fly -

10x11

10x10

10x10

10x8

5min Cycle

Leg Press -

90x15

150x8

160x8

150x8

160x8

Leg Ext - (W:lbs)

150x12

150x10

150x11

150x12

Full Squats -

80x10

90x8

100x8

90x7

80x10

Legs were completely fucked after the leg ext and couldn't wait to hit the squats \:D/

anyway first time splitting my workouts, for the past 2 yrs of just been doing full body sessions 3x per week (mon/wed/fri).

Got my 10k run tonight after work.

Good to see a new journal, should definitely help keep you motivated and some advice :nod:

notes: havn't done any cardio for the past 2-3 weeks so body fat probably inaccurate atm

Why would that make your body fat inaccurate? How are you measuring it?

Curious what you competed in for athletics and to what level?

i thought that doing zero cardio would mean less calories burned = fat gain ?

i forgot to mention that body fat test was done Dec 2010

About athletics, i use to compete back in 2007/08 (age 16/17), ran 100m. PB for 100 was 11.67, practically had no sprint/plyo training. Duno what i could of ran with proper coaching but i stopped shortly after due to shin splint problems. Tried getting back into it again but this time was training for 400m/800m then kinda just lost interest with the sport.

[Grover]

:?

I was thinking of body building (hence the reason why i registered here) but not really my thing, flexing muscles etc..

:roll:

Then why are you wasting time doing a journal here!!!

You related to Deano????

[matt !]

Helps me keep track of what ive been doing, also other ppl can see what ive done and can give advise on stuff etc..\

Ive got the same intentions as a Body Builder if that helps

no idea whos Deano :?

[Phedder]

i thought that doing zero cardio would mean less calories burned = fat gain ?

If your diet didn't change at all then potentially yes. But if you were still doing resistance training then it's possible the extra calories your body had went to building muscle. Doesn't really matter anyway, go by the mirror or measurements - waist, chest, arms, thighs etc. or regular bf measurements done under the same conditions every time.

i use to compete back in 2007/08 (age 16/17),

Me too, for long jump (quick sprinter but not quick enough :pfft: ) and shotput, odd combination I know. Always did well at school, Did alright in north harbour events, but never did any well in Auckland champs. You should try incorporate some sprinting into your training once a week or so, fantastic exercise as I'm sure you know.

[matt !]

-Woke up at 6:00am

-Gym Session

-Back/Calves/Abs (Rest - 90sec)

1k Row Warm-up, static/active stretching

Deadlifts

60x15

100x8

120x6

100x6

80x8

Pull Ups

BWx7

BWx6

BWx6

Seated Row- (W:lbs)

67x8

57x10

57x10

57x8

DB Bent Over Rows- (w/ knee on bench)

24x8

24x10

26x8d

26x8

T-Rows

20x15

Seated Toe Press

140x20

140x16

140x15

140x15

140x12

Standing Calve Raises (W:lbs)

145x12

130x10

130x10

105x11

Abs

Ab Ripper X Routine, from P90X

its basically 12 different ab exercises, with 25 reps each set. I averaged from 20 reps and 15 on 1-3 of them.

felt awkward when doing T-Rows, so i stopped after 1st set.

I just finished watching youtube vids and i was holding the bar wrong XD

I was holding it right at the tip where you place your weights in.

[matt !]

Finished work at 6:15pm, went for 10k run at 6:30pm.

Time - 45:23

felt dehydrated, exhausted..

[matt !]

skiped morning session (cardio), felt WAY to sore/fatigued. I'll probably do more dmg training on a sore body than waiting for my body to recover properly.

Gym Session @ 6:30pm (Shoulders/Hams)

90s Rest.

1k Row Warm-up + Static stretching/active

DB Shoulder Press

18x12

22x10+2 spotted

22x7+1 spotted

22x6+2 spotted

18x8

Lateral Delt Raise

9x7

7x7

7x8

6x10

Up-Right Rows

22.5x15

30x10

was suppose to do 4 sets but wanted to try Face Pulls before gym closed

Front Delt Raise

-

Face-Pulls (W:lbs)

44x20

Lying Hamstring Curls

-

Seated Hamstring Curls

-

forgot the gym closed at 7pm :doh:

Probably gonna add Hams for tomorrows workout since im only doing Arms/abs

[matt !]

Gym Session @ 10am (Biceps/Triceps/Abs)

90s Rest.

1k Row Warm-up + static stretching/active

BB Curls

35x12

35x10

35x8

35x8

35x7

Incline Seated DB Curls

14x7

12x7

10x8

10x8

10x8

Preacher Curls

10x12

12x8

12x8

12x8

Hammer Curls

12x10

12x8

10x8

10x8

Seated DB Extensions

12.5x20

14x15

18x10

18x10

20x12

Flat Bar Push-Downs (W:lbs)

77x12

77x13

77x10

77x8

77x10

Close Grip BB Bench

30x15

45x12

50x10

55x8

Rope Pull-Downs (im pretty sure the weight on here is in kgs because i can rope pull twice as much on the other side, which is lbs)

26x8

19x9

19x9

19x10

Abs

In & Outs x20

Bicycles x20

Reverse Bicycles x20

Wide Cross Sit-ups x20

Fifer Scissors x15

Pulse Ups x12

Oblique Sit-Ups x12 each side

V-up Roll-ups x10

Oblique Holds x60s each side

Mason Twist x40

5k run tonight @ 6pm

---

Rest Day tomorrow, start again on Monday.

Doing 4-Day Splits.

[matt !]

- Woke up at 5:30am, drank a little water then went for 5k run, 21:50

Ran on a empty stomach, not sure whats best.

Anyway Gym @ PM today after work.

---

gonna try put up some current pics of me up during the week and future pics in 6 months or 12 =]

[matt !]

Gym Session (Chest/Quads)

R=90seconds

Flat BB Bench-

90x7+1 spotted

90x5+1 spotted

85x6+2 spotted

85x5+1 spotted

80x6+2 spotted

Flat DB Flys-

12.5x8

12.5x8

12.5x8

12.5x8

12.5x8

Incline BB Bench-

60x6+2 spotted

60x5+2 spotted

50x6+2 spotted

60x4+2 spotted

Decline DB Flys-

12.5x8

12.5x8

12.5x8

12.5x7

Pec Dec- (W:lbs)

100x6

80x8

70x9 Super Set -> 50x10 -> 40x10

Squats-

60x15

100x6

120x2

100x6

100x5

80x10

Leg Extensions- (W:lbs)

100x15

150x10

140x9

130x10

120x10

Leg Press-

100x10

100x12

100x12

120x8

Comments: felt like shit before gym session, tired.

[matt !]

Gym @ 4:00pm (Back,Calves,Abs)

R=90seconds

Deadlifts-

80x10

100x8

110x6

120x5

100x6

Pull Ups-

BWx8

BWx5

BWx4

BWx4

BWx3 1/2

Close Grip Seated Row- (W:lbs)

57x12

57x9

57x9

57x9

Wide Grip Lat Pulls- (W:lbs)

57x8

57x8

57x8

57x8

DB Bent Over Rows-

24x8

24x8

24x8

24x8 Super Set -> 18x6

Seated Toe Press

140x18

140x15

140x13

140x12

140x12

140x9

Standing Calve Raises

130x11

105x12

105x11

105x10

105x8

90x10

Abs

In & Outs x20

Bicycles x20

Reverse Bicycles x20

Wide Cross Sit-ups x20

Fifer Scissors x15

Pulse Ups x15

Oblique Sit-Ups x12 each side

V-up Roll-ups x12

Oblique Holds x60s each side

Mason Twist x40

[matt !]

Gym @ 1:30pm (Shoulders, Hams)

R=90seconds

1k Row Warm-up

DB Shoulder Press

22x10

22x8

22x7

22x7

22x5+2 spotted

Lateral DB Raise

7x9

7x8

6x9

6x8

5x8

Up-Right Rows

30x12

35x8

35x7

30x7

Front Delt DB Raise

6x10

7.5x7

6x8

6x8

Face Pulls (W:lbs)

45x12 (need more weight)

65x14 (need more weight)

105x9 (decent weight, but pulling me forward)

Hamstring Curls (W:lbs)

80x15

95x11

110x8

80x12

95x8

80x10

95x9

80x10

95x9

80x12

[matt !]

Gym @ 9:30am (Biceps/Triceps/Abs)

1k jog on treadmil @ 12km/hr

BB Curls

35x13

35x10

35x8

35x8

35x6

Incline Seated DB Curls

12.5x8

10x8

10x8

10x8

10x7

Preacher Curls

12.5x10

15x8

15x6

12.5x6

Hammer Curls

14x8

14x7

14x6

14x6

Seated DB Extensions

18x10

22x8

22x10

22x6

22x6

Flat Bar Push-Downs (W:lbs)

77x12

87x10

87x10

87x8

77x8

Close Grip BB Bench

50x10

60x8

50x8

50x8

Rope Pull-Downs

27x12

27x8

27x8

27x8

Abs

In & Outs x25

Bicycles x25

Reverse Bicycles x20

Wide Cross Sit-ups x20

Fifer Scissors x20

Pulse Ups x10

Oblique Sit-Ups x12 each side

V-up Roll-ups x10

Oblique Holds 45s each side

Mason Twist x40

Day off Tomorrow.

[matt !]

Woke up at 6:15am, took BCAA 30mins before session & after.

1k Row Warm-up

Flat BB Bench (had no spotter 2day)

90x9

90x5

85x6

85x5

80x5

Flat DB Flys

14x8

14x7

14x8

14x8

14x6

Incline DB Bench (did DBs today, Incline BB Bench was taken)

22x8

18x7

18x8

18x6

Decline DB Flys

12x8

12x8

12x8

12x7

Pec Dec (W:lbs)

90x8

90x6

80x8

5min Cycle

Squats

60x12

90x8

100x5

110x5

120x4

100x5

Leg Press

120x8

120x9

120x8

120x8

120x8

Leg Ext.

120x10

140x8

140x8

120x10

[matt !]

Sunday, 16th

1k Row Warm-up + static/active stretching.

Deadlifts

80x10

100x6

120x5

100x6

100x6

Pull Ups

BWx7

BWx6

BWx5

BWx4

BWx4

Close Grip Seated Row

67x8

57x10

57x9

57x9

Wide Grip Lat Pulls

67x8

57x8

57x8

57x8

DB Bent Over Rows

24x10

24x8

24x6

Seated Toe Press

140x20

140x15

140x13

140x14

140x10

140x10

Standing Calve Raises

105x12

105x10

105x10

105x10

105x10

105x10

Couldn't do Shoulders/Hams yesturday, didnt finish work till 8pm. So gonna do that session today after work, 6pm.

[matt !]

Wednesday 18th

Shoulders/Hams @ 7pm

- Didn't bring my notepad/pen to gym so duno exact amount of reps i did.

Todays Session:

BB Curls

35x12

40x7 (PB)

40x6 (PB)

35x6

35x7

Incline Seated DB Curls

12x8

12x7

12x7

10x8

10x8

Preacher Curls

14x8

14x6

12x8

12x8

Hammer Curls

14x8

14x7

14x6

14x6

Skull Crushers

20x12

40x8

40x8

40x8

40x7

Flat Bar Push-Downs (W:lbs)

87x10

87x10

77x10

77x10

77x8

Close Grip BB Bench

50x10

60x8

70x6

50x10

Rope Pull-Downs

27x8

27x8

19x10

19x8

Abs

In & Outs x20

Bicycles x20

Reverse Bicycles x20

Wide Cross Sit-ups x20

Fifer Scissors x20

Pulse Ups x12

Oblique Sit-Ups x12 each side

V-up Roll-ups x10

Oblique Holds 60s each side

Mason Twist x40

Rest day tomorrow.

[matt !]

Gymed @ 9:30am (90s Rest)

1k Row Warm-up + 5min Jog.

Flat BB Bench (no spotter)

90x8

90x6

85x7

85x5

80x6

Flat DB Flys

14x8

14x8

14x8

14x8

14x8

Incline BB Bench

60x8

50x8

50x8

50x8

Decline DB Flys

16x8

16x7

16x6

16x6

Pec Dec

90x8

90x6

80x8

5min Cycle

Squats

60x15

100x8

100x8

100x6

90x6

90x6

Leg Press

120x8

120x8

120x8

120x8

120x8

Leg Ext.

120x10

140x8

140x8

120x10

[matt !]

Gym @ 10am

1k Row/1k Jog Warm-up + stretching

Deadlifts

80x10

100x6

100x6

100x6

100x6

Pull Ups

BWx8

BWx6

BWx5

BWx5

BWx4

Close Grip Seated Row

67x8

57x10

57x9

57x9

Wide Grip Lat Pulls

67x8

57x10

57x8

57x8

DB Bent Over Rows

24x10

24x10

24x8

Seated Toe Press

140x20

140x15

140x15

140x12

140x10

140x10

Standing Calve Raises

105x10

105x10

105x10

105x10

105x10

105x10

[matt !]

havnt loged in awhile keep forgetting.

Monday 24th didnt log in my book. (Shoulders/Hams) 90s Rest

Tuesday 25th

(Biceps/Tris) - 90s Rest

BB Curl

40x8

40x8

40x6

35x7

35x6

Inclined Seated Curls

12x6

9x10

9x8

9x9

9x8

Preacher Curls

15x7

15x6

12.5x7

12.5x6

Hammer Curls

14x8

14x8

14x6

14x6

Skull Crushers

20x15

40x8

40x8

40x8

40x8

Flat Bar Push Downs

87x8

87x8

87x8

77x8

77x8

Close Grip BB Bench

50x10

80x8

70x7

60x8

Rope Pulls

19x10

19x10

19x10

19x10

Abs

In & Outs x20

Bicycles x20

Reverse Bicycles x20

Wide Cross Sit-ups x20

Fifer Scissors x20

Pulse Ups x12

Oblique Sit-Ups x12 each side

V-up Roll-ups x10

Oblique Holds 45s each side

Mason Twist x40

[matt !]

Wednesday 26th, Rest Day.

Thursday 27th (Chest/Quads) - 90s Rest

BB Bench - (5x5) (no spotter)

95x5

95x5

95x5

90x5

90x3

Flat Flys

14x8

14x8

14x8

14x6

14x6

Inclined BB Bench

60x8

50x8

50x8

50x6

Declined Flys

14x8

14x8

14x8

14x6

Pec Dec

80x12

100x6

90x8

Quads didn't have time.

[matt !]

Todays Session

(Back/Abs) - 90s Rest

Deadlifts - 5x5

120x5

120x5

120x5

110x5

110x5

Pull Ups

BWx8

BWx6

BWx4

BWx3 1/2

BWx4

Close Grip Seated Row

57x9

57x8

57x7

57x6

Lat Pulls, Wide Grip

105x12

120x8

120x8

120x8

DB Bent Over Rows

24x8

24x6

24x7

Abs

Abs

In & Outs x20

Bicycles x20

Reverse Bicycles x20

Wide Cross Sit-ups x20

Fifer Scissors x15

Pulse Ups x12

Oblique Sit-Ups x12 each side

V-up Roll-ups x10

Oblique Holds 60s each side

Mason Twist x40

[matt !]

might start logging again, if i find the time.

i like looking back at what i've done. And it seems easier to check on here rather than go thru my book.

atm floating around 102-103 kgs (+7-8kgs), no clue about BF. looks like 13-14% (+1-2%)

stoped running like 2 months ago and just focused on bulking. Gonna bulk untill i reach 110kgs, within 12-14% BF, hopfully before end of year, if i reach well before, ill aim for 115kgs.

[matt !]

Squat log:

23 May

120 x 8

120 x 8

120 x 8

130 x 7 (PB)

140 x 5 (PB)

Todays Session:

Deadlift Log:

[warm up sessions with 60kg]

100kg x 11

140kg x 6

160kg x 2

180kg x 2 (PB)

200kg x 1 (PB)

[failed at 210]