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Reload this Page Matt's STS Contest Prep (Post 176-Vid & 177-Pics)
Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Default 10-02-2009, 01:37 PM

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Originally Posted by Old Navy View Post
You can be ready in six months. You are young, strong and will heal fast. You can win your weight class and an NGA Pro Card on July 10, 2010. I have absolutely no doubt about this.

Scott
Thanks Old Navy! I will have to see how i recover from the injury and when i'm able to start training. Too early to tell now. As much as I want to compete I really think I need a whole year off to be able to compete for my class.


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Default 10-02-2009, 09:03 PM

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Thanks Old Navy! I will have to see how i recover from the injury and when i'm able to start training. Too early to tell now. As much as I want to compete I really think I need a whole year off to be able to compete for my class.
Cool. See how you do, but keep the date on your calendar.


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Show Site: www.NGAAlabamaOpen.com
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Default 10-02-2009, 10:45 PM

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Cool. See how you do, but keep the date on your calendar.
Ok, sounds good


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Default Delts,Traps - 06-23-2010, 08:56 PM

I know this a pretty strong bump, but I figured I would just continue this thread instead of starting another one lol.

DB Press-80x5,75x9,75x8,65x13

Leaning DB Side Laterals-35x10,35x10,35x8,30x10

Incline DB Rear Laterals-35x10,45x10,45x10,45x10

Seated DB Shrugs-90x10,90x10,90x10,90x10

Behind the Back Shrugs-245x8,245x8,245x8

Shrugs to Front-245x10,245x10,245x10


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Default 06-23-2010, 09:53 PM

sounds good to me


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Default Arms - 06-24-2010, 09:56 PM

Close Grip Bench-225x9,225x8,215x8

Barbell Curls-95x10,95x9,95x7

Skullcrushers-85x10,85x10,85x10

DB Curls-50x8,45x8,40x9

Dip Machine-190x10,230x10,230x8

1 Arm DB Preacher Curl-30x10,35x10,35x10

1 Arm Reverse Cable Curl-27.5x10,32.5x8,27.5x8

1 Arm Hammer Curl-30x10,35x10,35x10


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Default 06-25-2010, 08:06 AM

BE CAREFUL. (GEEZ I SOUND LIKE A PAPAW) TAKE IT SLOW BUT STEADY. KEEP THE GOAL IN FRONT OF YOU, SLOWLY.
I HOPE FOR YOUR CONTINUED PROGRESS.
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Default 06-25-2010, 08:09 AM

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Originally Posted by Old Navy View Post
Sorry about the set back, Matt.

Here's a goal for you. I just arranged for my date and venue yesterday afternoon, so I am announcing the news for the first time here:

2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, Spain Park High School, Hoover, Alabama - July 10, 2010
SUPER PRO QUALIFIER - Five in a class makes the class an NGA Pro Qualifier. We will award two NGA Figure Pro Cards (Tall & Short), up to four NGA Men's Open Pro Cards, (Lt Wt, Middle Wt, Lt Heavy Wt and Heavy Wt) two Women's NGA Open Pro Cards (Lt Wt & Heavy Wt) and three NGA Master Pro Cards (40+, 50+ and 60+).
HEY OLD NAVY; I DON'T THINK I'VE EVER MESSAGED YOU, BUT I'M WATCHING. WISH I COULD BE THERE TO SEE THE COMPETITION.
IT'S TIME TO SHOW WE MAY BE OLDER BUT DON'T DISCOUNT US OLDER FOLKS. GO GET EM!!!!!
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Default 06-25-2010, 10:48 PM

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Originally Posted by PAPAW View Post
BE CAREFUL. (GEEZ I SOUND LIKE A PAPAW) TAKE IT SLOW BUT STEADY. KEEP THE GOAL IN FRONT OF YOU, SLOWLY.
I HOPE FOR YOUR CONTINUED PROGRESS.
Thanks Papaw! This is a pretty old thread I'm starting back up though, I'm back to 100% after the surgery


"The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger

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Last edited by matt20; 06-25-2010 at 10:56 PM.
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Default Legs - 06-25-2010, 10:58 PM

Squats-275x6,245x10,245x10,225x15

Stationary Lunge-125x10,125x10,125x10,125x10

Leg Ext-130x10,130x10,130x10,130x10

GHR-BWx8,BWx8,BWx8

Seated Leg Curls-150x10,155x8,160x8

Romanian Deadlifts-185x10,185x10,185x10


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Default Chest,Calves - 06-28-2010, 08:57 PM

Incline Smith-235x6,225x8,215x7,175x12

Incline DB-90x10,90x8,90x8,85x8

Cable Flyes-50x10,50x10,60x10,60x9(Couldnt get to the pec machine)

Standing Calf Raise-255x10,255x10,255x10,255x10

Seated Calf Raise-145x10,145x10,145x10,145x10


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Default Back - 06-29-2010, 09:03 PM

Weighted Pullups-35x8(4 Sets)

Close Grip Pulldown-130x10(3 Sets)

Wide Grip Pulldown-130x10,140x8,130x8(I wanted to do rack chins here, but I couldnt get to anything to set them up)

Seated Cable Row-150x8(3 Sets)

Smith Machine Row-195x8(3 Sets)

Chest Supported DB Row-70x10,75x10,75x10(Slowed these down and really controlled them)

Hyperextensions-BWx15,BWx15,10x15(Adding weight very slowly on these)


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Default Shoulders,Traps - 06-30-2010, 10:19 PM

DB Press-85x4,80x8,75x10,65x14

DB Side Lateral-40x8,40x8,35x10,35x8

Incline DB Rear Delts-50x10(4 Sets)

Seated DB Shrugs-95x10(4 Sets)

Behind the Back Shrugs-255x10(3 Sets)

Barbell Shrugs-255x8(3 Sets)


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Default Back - 07-06-2010, 08:22 PM

Weighted Chins-40lbsx8(3 Sets)

Close Grip Pulldown-140x10,140x8,130x10

EZ Bar Pullovers-45x10,65x10,65x10(Finally gave these a try and really liked them)

Seated Cable Row-150x10,160x8,160x8

Smith Machine Row-175x8(3 Sets)

DB Row-80x10(3 Sets)

I backed off the weight some on the thickness exercises and really focused on working the muscle more.


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Default Shoulders,Traps - 07-07-2010, 08:42 PM

DB Press-85x5,80x8,80x6,70x12(I havent got the 85's that easy in a long time )

WG Cable Upright Row-100x10,120x10,120x8,110x10(I wanted to do something besides DB Laterals, they hurt the shoulder a little. I might give cables a try next week and see which I like better to run for the rest of the blast)

DB rear delt raises-50x10(3 Sets),55x8

Seated DB Shrugs-100x12(3 Sets)

Behind the Back Shrugs-285x6,265x10,265x8(I'm going to switch this to my primary exercise)

Barbell Shrugs-225x10(3 Sets) Slow and controlled


"The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger

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Default 07-07-2010, 10:21 PM

Looking good Matt!


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