Mats New Training Program - Ausbb

Mat77 · 15-02-2010, 06:45 PM

As discussed in my other thread I have decided to change things up as i feel i have stagnated / gone backwards somewhat. My body has always responded better to a lot of volume. Will now be splitting into two programs over four sessions. Legs, Chest, Triceps - Sunday & Wednesday, Back, Shoulders, Biceps - Monday & Friday.

Sunday 14/02/10

Breathing Squats - 115kg 1x20
Bench Press - 90kg 3x10
DB Decline Bench - 35kg 3x8
DB Flys - 15kg 3x10
Tricep Pushdowns - 45kg 3x8
Overhead Tri Ext - 35kg 3x8
Skullcrushers / CG Bench Superset - 30kg 3x8

High Reps - DB Flys 5kg - 75, OH Tri Ext 10kg - 60

Monday 15/02/10

Deadlifts - 160kg 3x5 (I think i can go heavier without breathing squats before them)
BB Row - 80kg 3x8
MP - 70kg 3x5
Lat Pulldown - 50kg 3x8
Seated Row - 50kg 3x8
DB Lateral Raise / Front raise Superset - 12.5kg 3x10
Bicep Curls - 40kg 3x8

High Reps - Seated Row 10kg - 70, Curls 10kg - 50 & 30

Cheers, Mat

Shrek · 15-02-2010, 08:04 PM

Good luck with this Matt

Mat77 · 17-02-2010, 05:46 PM

Wednesday 17/2/10

Squats - Not today, had footy training last night (my first real session for the year) and hurt my hip flexor, not serious but its an old injury that im not taking any risks with.
BB Decline Bench Press - 90kg 3x8
DB Flat Bench - 35kg 3x8
DB Flys / Tricep Pushdowns superset - 15kg 3x10 / 45kg 3x8
Overhead Tri Ext - 35kg 3x8
Skullcrushers / CG Bench Superset - 35kg 3x8

High reps - DB Bench 5kg - 100, CGBP - 15kg - 100

Feeling good. Will add in another leg exercise in a couple of weeks, once i get used to the footy training. Extensions / curls / lunges, will probably alternate each session.

patterson · 19-02-2010, 10:11 AM

Good inside information for the Highfields Lions... Aim for the hip!!!

How long have you been weights training for Matt?

Mat77 · 19-02-2010, 03:18 PM

Quote:

Originally Posted by Gaucheharbor

Good inside information for the Highfields Lions... Aim for the hip!!!

How long have you been weights training for Matt?

Mate, we play you guys in Round 1, i doubt you will see me on the field. I reckon i will need divine intervention to be able to play this season.

Lifted a lot when i was 18-23. When i took my footy very seriously i was about 93kg with about 10% body fat. After that settled down, had a child, started a business, got fat, started to get injuries at footy and drank too many beers. Then got sick of being fat and injured. At the start of last year I started a lot of body weight stuff then got back into the weights around Aprilish. Been going pretty hard since and love it. Wish i didnt stop ten years ago.

patterson · 22-02-2010, 09:38 AM

Looking forward to the game! We have a match against Dalby this Saturday out at our ground at 4. I think Souths are playing some gold coast team before our game too. Well at least your keeping the weights up!

Mat77 · 09-06-2010, 12:33 PM

A whole lot of shit has been happening in my life since I last posted. I have got back into lifting over the last few weeks and will be getting serious as of next week. Have spent the last couple weeks getting the diet right again, as well as getting my mind in the right place.

Looking forward to Sundays session.
Posted via Mobile Device

permalink · 02-08-2010, 11:45 PM

Looking good so far mate. Hope you get motivated and back on track!

Mat77 · 15-09-2010, 05:06 PM

Back again. Hopefully this time for good. I have been lurking a lot, but havent wanted to update this until I had a month or so of solid training under my belt. Due to poor eating i dropped from around the 100kg to mid 80s. I am now sitting at 87kg, and i can tell the difference when lifting.
I have so far had the year from hell. My old hip flexor injury has caused me no end of problems, my physio has advised me to give footy away. I havent decided yet. I also broke a bone in my hand playing footy, but the worst was yet to come.
My wife and I went through our second miscarraige in 18 months, with my wife experiencing depression afterwards, and me giving up a lot of time to look after both her and my son. Its all good now as she is 17 weeks pregnant and with a bit of luck past the danger zone. Fortnightly doctors appointments atm, all coming up ok.
Fingers crossed.

With all that out of the way my current training looks like this -

Monday 13/9/10

Squats - 10/10/10 @ 90/100/110kg
Deadlift - 5/5/5/5/5 @ 100/110/120/120/125kg
BB Row - 10/10/10 @ 50/55/60kg
Lat Pulldown - 10/10/10 @ 55/55/55kg
One arm DB Row - 10/10/10 @ 30/32.5/32.5kg
Bicep Curl - 10/10/10 @ 35/35/37.5kg

Tuesday 14/9/10

Bench Press - 8/8/8 @ 75/80/85kg
Flat Bench Fly - 8/8/8 @ 15/15/15kg
Military Press - 8/8/8 @ 45/50/50kg
Lateral Raise - 8/8/8 @ 15/15/15kg
Overhead extension - 8/8/8 @ 35/35/35kg
Close grip bench - 8/8/8 @ 50/50/50kg

These two sessions are then repeated on Thursday and Friday. As I say, I hope to stick with it this time.

patterson · 15-09-2010, 09:08 PM

Good to see you again Mat im sorry to hear about those horrible things. Give away the footy mate it isn't worth it we saw all our older players injurred this year and it's the long term problems you will suffer with. Uni will survive without you... I mean its not like they can get any worse hey?

Posted via Mobile Device

15-02-2010, 06:45 PM	#1 (permalink)
Mat77 Senior Member Join Date: Aug 2009 Location: Toowoomba Gender: Posts: 219	Mats New Training Program As discussed in my other thread I have decided to change things up as i feel i have stagnated / gone backwards somewhat. My body has always responded better to a lot of volume. Will now be splitting into two programs over four sessions. Legs, Chest, Triceps - Sunday & Wednesday, Back, Shoulders, Biceps - Monday & Friday. Sunday 14/02/10 Breathing Squats - 115kg 1x20 Bench Press - 90kg 3x10 DB Decline Bench - 35kg 3x8 DB Flys - 15kg 3x10 Tricep Pushdowns - 45kg 3x8 Overhead Tri Ext - 35kg 3x8 Skullcrushers / CG Bench Superset - 30kg 3x8 High Reps - DB Flys 5kg - 75, OH Tri Ext 10kg - 60 Monday 15/02/10 Deadlifts - 160kg 3x5 (I think i can go heavier without breathing squats before them) BB Row - 80kg 3x8 MP - 70kg 3x5 Lat Pulldown - 50kg 3x8 Seated Row - 50kg 3x8 DB Lateral Raise / Front raise Superset - 12.5kg 3x10 Bicep Curls - 40kg 3x8 High Reps - Seated Row 10kg - 70, Curls 10kg - 50 & 30 Cheers, Mat __________________ 180cm 87kg @ 01/09/10

17-02-2010, 05:46 PM	#3 (permalink)
Mat77 Senior Member Join Date: Aug 2009 Location: Toowoomba Gender: Posts: 219	Wednesday 17/2/10 Squats - Not today, had footy training last night (my first real session for the year) and hurt my hip flexor, not serious but its an old injury that im not taking any risks with. BB Decline Bench Press - 90kg 3x8 DB Flat Bench - 35kg 3x8 DB Flys / Tricep Pushdowns superset - 15kg 3x10 / 45kg 3x8 Overhead Tri Ext - 35kg 3x8 Skullcrushers / CG Bench Superset - 35kg 3x8 High reps - DB Bench 5kg - 100, CGBP - 15kg - 100 Feeling good. Will add in another leg exercise in a couple of weeks, once i get used to the footy training. Extensions / curls / lunges, will probably alternate each session. __________________ 180cm 87kg @ 01/09/10

09-06-2010, 12:33 PM	#7 (permalink)
Mat77 Senior Member Join Date: Aug 2009 Location: Toowoomba Gender: Posts: 219	A whole lot of shit has been happening in my life since I last posted. I have got back into lifting over the last few weeks and will be getting serious as of next week. Have spent the last couple weeks getting the diet right again, as well as getting my mind in the right place. Looking forward to Sundays session. Posted via Mobile Device __________________ 180cm 87kg @ 01/09/10

15-09-2010, 05:06 PM	#9 (permalink)
Mat77 Senior Member Join Date: Aug 2009 Location: Toowoomba Gender: Posts: 219	Back again. Hopefully this time for good. I have been lurking a lot, but havent wanted to update this until I had a month or so of solid training under my belt. Due to poor eating i dropped from around the 100kg to mid 80s. I am now sitting at 87kg, and i can tell the difference when lifting. I have so far had the year from hell. My old hip flexor injury has caused me no end of problems, my physio has advised me to give footy away. I havent decided yet. I also broke a bone in my hand playing footy, but the worst was yet to come. My wife and I went through our second miscarraige in 18 months, with my wife experiencing depression afterwards, and me giving up a lot of time to look after both her and my son. Its all good now as she is 17 weeks pregnant and with a bit of luck past the danger zone. Fortnightly doctors appointments atm, all coming up ok. Fingers crossed. With all that out of the way my current training looks like this - Monday 13/9/10 Squats - 10/10/10 @ 90/100/110kg Deadlift - 5/5/5/5/5 @ 100/110/120/120/125kg BB Row - 10/10/10 @ 50/55/60kg Lat Pulldown - 10/10/10 @ 55/55/55kg One arm DB Row - 10/10/10 @ 30/32.5/32.5kg Bicep Curl - 10/10/10 @ 35/35/37.5kg Tuesday 14/9/10 Bench Press - 8/8/8 @ 75/80/85kg Flat Bench Fly - 8/8/8 @ 15/15/15kg Military Press - 8/8/8 @ 45/50/50kg Lateral Raise - 8/8/8 @ 15/15/15kg Overhead extension - 8/8/8 @ 35/35/35kg Close grip bench - 8/8/8 @ 50/50/50kg These two sessions are then repeated on Thursday and Friday. As I say, I hope to stick with it this time. __________________ 180cm 87kg @ 01/09/10

15-09-2010, 09:08 PM	#10 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	Good to see you again Mat im sorry to hear about those horrible things. Give away the footy mate it isn't worth it we saw all our older players injurred this year and it's the long term problems you will suffer with. Uni will survive without you... I mean its not like they can get any worse hey? Posted via Mobile Device __________________ Current lifts: 1RM S not tested 140x4, B 105, DL 170 Goal weights 1/12/2010: S 150, B 110, DL 190 100 burpees best: 12.21

19-02-2010, 10:11 AM	#4 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	Good inside information for the Highfields Lions... Aim for the hip!!! How long have you been weights training for Matt?

22-02-2010, 09:38 AM	#6 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	Looking forward to the game! We have a match against Dalby this Saturday out at our ground at 4. I think Souths are playing some gold coast team before our game too. Well at least your keeping the weights up!

02-08-2010, 11:45 PM	#8 (permalink)
Muscle_Obsession Guest Posts: n/a	Looking good so far mate. Hope you get motivated and back on track!