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Reload this Page Matt's STS Contest Prep (Post 176-Vid & 177-Pics)
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Default 05-07-2009, 09:02 PM

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Originally Posted by Ronnie Rowland View Post
Feeling hungry for pizza eh? That makes two of us, no make that three of us, I forgot about Kathy. True story here-today a dominos pizza deliver car paased me while on my way to the gym. This is no lie, I could actually smell the pizza and I don't particulary care that much for dominos. I told Kathy and she just laughed.

I think you are right on schedule matt! I would try to lose around 1 pound per week from here on out. How much are you weighing in that pic?

Your abs are looking great! Try to get some shots of your mandatory poses for us to see!
Haha I feel you on the pizza! My friends will eat stuff like that right in my front of my face to mess with me haha.

This morning I was 165lbs. I am guessing I probably need to drop 8-10 more to be ready. Weigh In's are in the evening, so I will probably weigh a couple pounds more than my morning weight.

I will get some pictures of the mandatories up


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Default 05-08-2009, 09:32 AM

You know your friends eating in front of you like that will only make you stronger. This is how I am feeling with everyone here in the office.


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Default 05-08-2009, 10:27 AM

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Originally Posted by RoaringMad Mac View Post
You know your friends eating in front of you like that will only make you stronger. This is how I am feeling with everyone here in the office.
I agree. I think its pretty funny most of the time.


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Default Back,Traps,Rear Delts - 05-09-2009, 12:00 PM

I just now got a chance to post yesterdays workout. It seems really high volume, but I got it done in about 45 Minutes or so.

Wide Grip Pulldown-175x10,190x10,190x10,195x8

Close Grip Pulldown-165x10,180x10,180x10

Wide Grip Pullup-3 sets of bodyweight to failure

Unilateral Hammer Strength High Row-115x10,125x10,130x8

Unilateral Low Row-115x10,125x10,135x10

Barbell Rows-135x10,155x10,185x8

Rear Delt Machine-80x10,90x10,90x10,90x8

Hammer Strength Shrug-360x10,410x10,410x10

Standing DB Shrugs-95x10,110x10,120x10

Behind the Back Shrugs-275x10,315x10,315x10

45 Minutes Cardio in the am and pwo


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Default Chest,Biceps - 05-12-2009, 02:34 PM

My internet was down so I just got a chance to catch this up

Incline Smith Press-205x10,225x9,225x8,215x10

15 Degree Decline Press-225x10,225x9,225x8,225x8

Incline Flyes-50x10,55x10,65x9,60x10

Standing Barbell Curls-95x10,95x10,105x8,95x10

1 Arm DB Preacher Curls-35x10,40x10,40x10,45x8

Seated DB Hammer Curls-45x10,50x10,55x9,55x8

45 Minutes cardio in am and pwo


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Default 05-12-2009, 02:40 PM

Here is some updated pics at about 8.5 weeks out. The only pose I am really struggling with is the side triceps. I am going to start practicing my posing more everyday. According to calipers bodyfat is 7%. I think I only need to drop about 7 more pounds to be in really good condition. That should be do able in the next 7-8 weeks.
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Default Legs - 05-12-2009, 07:19 PM

I went to the gym today with very little energy, but ended up having a great workout once I got going. My back had been feeling better so I decided to give some smith machine squats a try and bam!! No back pain at all! I did not work up too heavy, but not having done regular back squats in over a year I got an awesome pump. This is very good news for when I start to bulk again. I also did barbell rows with no pain last friday!

Donkey Calf Machine-100x10,120x10,130x9

1 Leg Standing Calf Raises-180x10,270x10,270x10

Seated Calf Raises-120x10,150x10,150x10

Smith Machine Squats-205x10,225x10,275x10,285x10

Vertical Leg Press-5 plates per side x10,5x10,6x10,7x10

1 Leg Extensions-90x10,100x10,110x7,100x10

Lying Leg Curls-90x10,110x8,90x10

Standing Leg Curls-44x10,55x10,55x10

Stiff Leg Deadlifts on Hack Squat Machine-200x10,230x10,200x10

4 sets of Decline Crunches

3 sets of Hanging Leg Raises

45 Minutes cardio in am


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Default Shoulders,Triceps - 05-14-2009, 07:08 PM

Hammer Strength Behind the Neck Press-180x10,190x8,190x8,180x10

Standing DB Side Laterals-35x10,40x10,45x10,45x10

Close Grip Bench Press-225x10,225x10,225x8,225x8

Dip Machine-210x10,230x10,250x10,250x10

Reverse Grip Pulldown-90x10,110x10(Flat Bar), 50x8,50x8(1 Arm)

I felt the one arm hit my tricep better, so I decided to finish with them.

45 Minutes cardio in the am and pwo

I have been using VPX Meltdown as a fat burner, but I ran out last week. I am thinking of just using it again. However, I am open to suggestions on another fat burner!!


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Default 05-15-2009, 11:56 AM

I only lost 0.4lbs this week, so I will have to increase cardio once again. I am now doing 2 hours a day of cardio! Ronnie if you see this, I am thinking of going full blown Keto for the last 6-7 weeks. My carbs are at 120g and fats at 60g. I'm dont know how much more I could cut back on calories.


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Default Back,Traps,Rear Delts - 05-15-2009, 08:01 PM

Very little energy and the cardio sucks, but still lifted fairly heavy. Pretty good workout.

Wide Grip Pulldown-180x10,185x10,195x10,195x8

Close Grip Pulldown-165x10,180x10,180x10

Wide Grip Pullups-3 sets to failure

T Bar Rows-180x10,225x10,225x10

Hammer Strength Low Rows-230x10,270x10,270x8

Hammer Strength High Row-200x10,250x10,250x9

Rear Delts on Incline-35x10,35x10,40x10,40x10

Hammer Strength Shrugs-320x10,410x10,410x10

Standing DB Shrugs-110x10,120x10,120x10

Behind the Back Shrugs-275x10,315x10,315x10

1 hour of cardio in the am and pwo


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Default 05-15-2009, 08:13 PM

you're looking pretty decent for about 7 weeks out. Time will tell as you get closer to the contest date. I think you'll find that you might need to tweak things a bit at the end to lose a few more pounds then you originally wanted to.

Remember, its better to come into the middle of your class sliced & shredded, vs. the top of the class and just being cut.

I think water manipulation at the end will do you wonders as well. What kind of method are you going to be using?
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Default 05-15-2009, 08:52 PM

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Originally Posted by antihero View Post
you're looking pretty decent for about 7 weeks out. Time will tell as you get closer to the contest date. I think you'll find that you might need to tweak things a bit at the end to lose a few more pounds then you originally wanted to.

Remember, its better to come into the middle of your class sliced & shredded, vs. the top of the class and just being cut.

I think water manipulation at the end will do you wonders as well. What kind of method are you going to be using?
Yea I am really leaning towards starting keto on sunday or monday to help lose this last little bit of fat. My carbs are already pretty low at 120g and I will half to cut them by next week inorder to keep losing. I would rather go into ketosis and let my blood suger be more stable instead of going up and down.

AS far as weight class, I am not eyeing a certain one. Just plan on coming in SHREDDED and competing wherever I fall.

After Ronnie's show we will probably get more of chance to talk about everything. I am going to do whatever he advises for peak week. Their shouldnt be much water manipulation done. Simply cut the night before. When people get to doing to much of that stuff they mess up more than they help themselves. More than likely the carb load will be the normal 1-3 days out depending on condition. If I was really in shape we might could front load in the beginning of the week and clean up if spill over, but I dont think that will be optimal.

Still alot of FAT to lose before we worry about that though!


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Default 05-15-2009, 09:02 PM

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Originally Posted by matt20 View Post
Yea I am really leaning towards starting keto on sunday or monday to help lose this last little bit of fat. My carbs are already pretty low at 120g and I will half to cut them by next week inorder to keep losing. I would rather go into ketosis and let my blood suger be more stable instead of going up and down.

AS far as weight class, I am not eyeing a certain one. Just plan on coming in SHREDDED and competing wherever I fall.

i was worried you were planning on competing at a certain weight by the way you had been speaking through the log.

Whenever anyone I know has done that, (I will compete at XXlbs), they always do poorly because you just can't predict something like that.
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Default 05-15-2009, 09:19 PM

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i was worried you were planning on competing at a certain weight by the way you had been speaking through the log.

Whenever anyone I know has done that, (I will compete at XXlbs), they always do poorly because you just can't predict something like that.
I agree with you man. I just mention me weight to make sure I am losing properly week to week. I think the light weight class is 156 1/4 down. I will probably end up their since in the mornings I am 164 right now.

By the way, I'm 8 weeks out not 7


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Default 05-15-2009, 09:48 PM

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I agree with you man. I just mention me weight to make sure I am losing properly week to week. I think the light weight class is 156 1/4 down. I will probably end up their since in the mornings I am 164 right now.

By the way, I'm 8 weeks out not 7
I was rounding. lol

I think you'll end up in the light weight class as well. pulling for ya buddy. your gonna kill it.
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Default 05-15-2009, 10:16 PM

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I was rounding. lol

I think you'll end up in the light weight class as well. pulling for ya buddy. your gonna kill it.
Thanks Man!


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Default 05-16-2009, 06:34 AM

I am very impressed Matt. Drug free and making great strides on diet alone. A great example of what is possible naturally. Nice job!!


Jack3D and that's it, nothing else other then FOOD
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Default 05-16-2009, 12:07 PM

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I am very impressed Matt. Drug free and making great strides on diet alone. A great example of what is possible naturally. Nice job!!
Thanks Omaha!


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Default Chest,Biceps - 05-18-2009, 07:48 PM

Incline DB Press-90x10,95x10,100x7,95x8

Decline Press-225x10,225x10,225x9,225x8

Low Incline Flyes-50x10,60x8,50x10,50x9

Barbell Curls-95x10,105x8,95x10,95x9

1 Arm DB Spider Curls-35x10,40x8,35x10,35x10

DB Hammer Curls-45x10,50x8,50x8,45x10

1 hour of cardio in the am and pwo. I switched up my cardio form using the treadmil to the elliptical.


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Default 05-19-2009, 09:22 AM

You just don't realize how proud I am of you right now.


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