Matt 58's Training Journal.

[Matt58]

Week 5

7/9/07

Chest/Shoulders/Triceps
Bench Press - 270x5 270x5 290x3 290x3...wow that was hard as hell lol
Incline - 215x5 215x5 220x4
Seated Incline Military - 165x6 175x6 175x6
Heavy Lateral Raises w/ 30 sec rest - 35'sx6 35'sx6 35'sx6
Dips - 52.5x8 52.5x8 52.5x8
Rope Pushdowns - 60x8 60x7 60x7

*Side Notes: Workout was pretty good overall, my bench has gone up atleast 5lbs each week since starting. Just entering my 5th week on creatine i'll probably have to reload soon, but not sure how to tell when I should...?

[Matt58]

Bench Press Progress

June 12, 2007 - 250x5 260x3

July 9, 2007 - 270x5 290x3

Progress over 28 days: 20lb increase for x5 and 30lb increase for x3

[Supr@]

Originally Posted by Matt58

Bench Press Progress

June 12, 2007 - 250x5 260x3

July 9, 2007 - 270x5 290x3

Progress over 28 days: 20lb increase for x5 and 30lb increase for x3

nice work bro.. my bench hasnt gone anywhere

[Traps]

Originally Posted by Matt58

*Side Notes: Workout was pretty good overall, my bench has gone up atleast 5lbs each week since starting. Just entering my 5th week on creatine i'll probably have to reload soon, but not sure how to tell when I should...?

Some awesome bench increases there Matt. Your doing something right

As far as creatine....... When you started taking it, did your muscles feel full during weeks 2 and 3? Would they "fill up" over a period of 6 or so hours after taking a dose of creatine? I can tell when I need to load again, because I dont fill up as much, and generally feel flatter throughout the day. I'm nearing the end of my 1000grams, and the "pump" i get is very little now. Looking forward to ending the cycle for a couple weeks at least.

[Matt58]

Originally Posted by Traps

Some awesome bench increases there Matt. Your doing something right

As far as creatine....... When you started taking it, did your muscles feel full during weeks 2 and 3? Would they "fill up" over a period of 6 or so hours after taking a dose of creatine? I can tell when I need to load again, because I dont fill up as much, and generally feel flatter throughout the day. I'm nearing the end of my 1000grams, and the "pump" i get is very little now. Looking forward to ending the cycle for a couple weeks at least.

Now that you say that I know what you mean. For weeks 2-4 maybe it felt like I was walking around all day with a pump or just my muscles being filled. It is kind of slowing down a little now and it's on week 5. Once that stops should I start loading again for 5 days and then finish off the creatine or cycle and take off 3-4 weeks of creatine, then start back up?

[Matt58]

Week 5

7/10/07

Back/Biceps/Forearms
Deadlift w/ napkins- 315x5 320x5 335x3 335x3
T-Bar Rows - 200x6 200x6 200x6
Rack Chins - BWx12 BWx12 BWx12
Face Pulls - 80x8 80x8 80x8
Seated DB Curls - 35'sx12 35'sx12 35'sx12
Hammer Curls - 35'sx10 35'sx10 35'sx10

*Side Notes: Back was still a little sore and not surprised my deadlift stayed the same. I did deadlift at home for the first time in 2 weeks so I had to use this ****ty ass bar so I used napkins for a better grip and it helped a little.(didn't want to use straps) I'm probably going to turn in my bar for money and try to get a better one. But the only ones I can find are called "power bars" and cost like $250. lol I also want to buy another mat to place outside of my power rack so I can deadlift there, I hate doing doing deadlifts inside the rack.

[Traps]

haha, i see you did the napkin trick.

My bar is sh*tty, the groves are not very deep, I would love to buy a new one with a 1500 lb rating, with some big deep ass groves that will cut my hands.

As far as creatine, yeah finish off your 1000 grams, and then break for 2 to 4 weeks, IMO the longer the better. I dont remember exactly but I think I've heard that it can take 6 to 8 weeks for your creatine levels to normalize. You'll just have to experiment to see what works best for you. Some people stay on all the time. Consider taking some NAC.

[Matt58]

Originally Posted by Traps

haha, i see you did the napkin trick.

My bar is sh*tty, the groves are not very deep, I would love to buy a new one with a 1500 lb rating, with some big deep ass groves that will cut my hands.

As far as creatine, yeah finish off your 1000 grams, and then break for 2 to 4 weeks, IMO the longer the better. I dont remember exactly but I think I've heard that it can take 6 to 8 weeks for your creatine levels to normalize. You'll just have to experiment to see what works best for you. Some people stay on all the time. Consider taking some NAC.

Yea same here the groves aren't deep at all. Is your bar a thicker one too? I'm probably going to buy a new one soon.

Ok, so i'll finish off the rest of the creatine but i'll probably have to reload and start taking it 4x a day for 5 days right? Also what is NAC?

[Traps]

Originally Posted by Matt58

Yea same here the groves aren't deep at all. Is your bar a thicker one too? I'm probably going to buy a new one soon.

Ok, so i'll finish off the rest of the creatine but i'll probably have to reload and start taking it 4x a day for 5 days right? Also what is NAC?

No, my bar is the standard size. I guess you could load 20g ED for 5 days. I typically do it for 2-4 days 3 or 4 servings a day. Just depends how quickly I get tired of loading.

[Matt58]

Week 5

7/12/07

Legs/Calves/Abs
ATG Squats - 295x5 295x5 320x3 325x3
Pause ATG Squats - 225x8 225x6 225x6
SLDL's - 255x6 255x6 255x5
Calf Raises 21's - 185x21x3
Cable Crunches - 70x12 70x10 70x10

*Side Notes: Decent workout but I suck at SLDL's, I'm just not sure if I am doing them right or not. I feel it a lot in my back as well as my hammies, I'll figure it out though. Anyone got a good video showing proper SLDL form?

[FoRuMbOaRdS360]

Stop getting so much stronger... Ill have to catch up with you to stay about the same! Keep up the good work bro. I wush my bench was jumpin

[Matt58]

Originally Posted by FoRuMbOaRdS360

Stop getting so much stronger... Ill have to catch up with you to stay about the same! Keep up the good work bro. I wush my bench was jumpin

Haha, ill just take off a week or two for you to catch up. lol Yea right, but you still got me on deads though, just wait though I'll catch up to you.

[Matt58]

Week 5

7/13/07

Chest/Shoulders/Triceps
DB Bench - 100'sx5 105'sx5 105'sx5 110'sx4
DB Incline - 85'sx5 90'sx5 90'sx5
Standing MP - 115x6 115x5 115x5
Cable Lateral Raises - 30x8 30x8 30x8
Cable Crossovers - 70x8 70x8
Narrow Bench - 205x8 225x5 225x5
DB Extensions - 75x8 75x6 75x6

*Side Notes: Went to the gym today and went real fast in my workout with short breaks. Triceps were dead after all the DB work. lol Good workout though, except MP was kind of weak. ...Got my grad party tomorrow, can't wait.

[bigk-78]

congrads, i graduated this year too. 07!!! lol

good liftin tho, your doin fine and keep it up bro.