" Sunday "
Check all BS at the door , when you step foot in the gym , you better have your mindset to do work
INCLINE DUMBBELL PRESS
60lbs x 10reps
80lbs x 10reps
120lbs x 10reps .
DROPSET DUMBBELL FLAT PRESS
100lbs x 10reps press
70lbs x 10reps press
50lbs x 10reps press
30lbs x 10reps flies
UPPER CUT CABLE CROSSOVERS
very slow constant tension .
40lbs x 10reps
60lbs x 10reps
80lbs x 8 reps
SEATED PEC DEC FLIES
slow constant tension after reps bang out til failure .
120lbs x 10reps then failure
140lbs x 10reps then failure
200lbs x 10reps then failure .
SEATED INCLINE ISO-LATERAL PRESS
explode up squeeze and hold contraction for 3 counts lower slowly and hold stretch for 3 counts without letting the weight touch bottom .
135lbs x 12reps
185lbs x 10reps
225lbs x 8 reps
EXTREMELY SLOW PUSH UPS ON VIBRATING PLATE .
60sec each set
TRICEP CABLE EXTENSIONS WITH ROPE
slow on way down squeeze and hold for 3 counts .
40lbs x 12reps
60lbs x 12reps
80lbs x 12reps .
TRICEP CABLE EXTENSIONS WITH V-GRIP
squeeze and hold contraction
120lbs x 12reps .
"Written out by Carl Matthews"
Crushed a workout today with Carl Matthews! Great man and an amazing athlete. This guy trains until the very last fiber is exhausted!! Tons and tons of fun!
SEATED ROW WITH FIST GRIP LONG BAR
explode back pulling low into gut back arched chest up , squeeze and hold contraction 3 counts then release forward slowly to full stretch
100lbs x 25reps
120lbs x 20reps
140lbs x 15reps
160lbs x 12reps
180lbs x 10reps
ALTERNATING DUMBBELL CURLS
alternating 3 reps each arm until total 12reps each , followed by double hammer curls
30lbs x 12reps each arm
30lbs x 12reps double hammer
40lbs x 12reps each arm
40lbs x 12reps double hammer
45lbs x 12reps each arm
45lbs x 5 reps double hammer .
REAR DELT CABLE CROSS OVERS
extremely slow motion extra squeeze contraction 5 counts .
10lbs x 10reps
10lbs x 8 reps
10lbs x 7 reps .
SEATED INDIVIDUAL HAMMER STRENGTH ROWS
slowly pull back force squeeze contraction 5 counts then release slow forward to full stretch .
45lbs x 10reps each side (2 sets)
90lbs x 10reps each side .
CABLE TRICEP EXTENTIONS WITH ROPE
squeeze and hold contractions 3 counts .
60lbs x 20reps overhead
60lbs x 10reps upright (1 sets)
100lbs x 20reps overhead
100lbs x 10reps upright .
SEATED SIDE LATERAL RAISES
10reps explode up lower slow followed by 20reps bang out followed by holding at shoulder level long as possible .
100lbs x 10reps explode up down slow
100lbs x 20reps bang out
100lbs x long as possible hold .
At the gym it was the normal stuff.. Warming up. Always warming up. I can't stress enough how important it is to take your time and to warm up everything. Our first exercise was the lat pull-down and even that full exercise was just to warm up. We didn't even get into the working sets until after that.. First working exercise was Pull-ups.
Everything today was in the 8-15 rep range
First Exercise - Pull-ups : 3 Sets, each set until failure
Second Exercise - Lat Pull-downs : 4 Working sets focusing on the positive static holds, going heavier and heavier each set. Last two sets going to failure.
Third Exercise - High Plate Loaded Rowe : 3 Sets Sets.. Each set do three reps with the right, three reps with the left, three with the right, three with left, and so on. Finishing the set with nine reps with each arm. The last set bringing yourself to failure.
Fourth Exercise - Wide Grip Lat-Pulldown Grip on the Sides : 4 Working Sets, Focusing on the Squeeze at the peak positive contraction. Really engaging the middle of the back.
Fifth Exercise - Bent Over Dumbbell Rowe : 4 working sets, bringing each set to failure. Pausing at the top of the positive to squeeze the back hard.
Sixth Exercise - Cable Rowe : Two working Sets, really focusing on the positive squeeze.
Seventh Exercise - Plate Loaded Machine Rowe Overhand Grip - 4 Working sets, squeezing hard to engage the middle of the back. Everything to failure.
Eighth Exercise - T-Bar Rowe : 5 Working sets, heavier and heavier, Failing on the last two sets.
Ninth Exercise - Dumbbell Shrug : 3 Sets, going heavier and heavier falling the last two sets.
Tenth Exercise - HyperExtensions : 2 Sets, reaching far out over your head like superman flying and contracting the lower back hard. Going to failure both sets.
I haven't been feeling the greatest lately.. Even this morning I was sneezing and coughing a little. Towards the middle of the day I was feeling good and was ready to hit the gym! I came in and crushed Chest for awhile, touched on Lateral Delts and Triceps. For Triceps and Delts I only hit one set but for Chest I went all out!
This is a quick look at all of the competitions I have competed in. I started in 2010 competing in NABBA and then moved onto the NPC.. I love bodybuilding.. I love competing. No matter what happens in any show I am never unhappy with the outcome. I want to be onstage. I take pride in the playing the game and having sport that gives me the opportunity to show off what I have been working on behind closed doors. Bringing that pumped up gym look to the stage is very hard... I practice as often as I can and I always learn from it. One day I will nail that look, but until then I will continue to practice and tweak my peak week details. I hope to compete for the next twenty-five years.
2010 NABBA North American Championships