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Genetix
03-09-09, 1:57 pm
I haven't competed since the 2006 NPC Team Universe in New York. Periodically plagued with minor setbacks and hungry to get back on stage I have selected my competition and am zeroing in on bringing my all time best for that day.
At this point I am just under twenty weeks out from the contest and I am extremely motivated to not just enter but dominate the competition. I will be taking my training to where it needs to be so that I can make this dream a reality. Follow along if you wish as I document day by day my countdown to competition.

3/8/09
Off day from weights
25 Minutes Cardio
Marks Day 1 for the contest diet. No more salting everything prior to consuming it, no more weekly trips to Burger King, no more Ice Cream. Just solid nutrition, solid training and on that day a rock solid physique.

Genetix
03-10-09, 7:26 pm
I have two days to catch up on. Yesterday 3/09/09 was Biceps and Traps with today 3/10/09 being Chest, Light Triceps and Cardio. I will post these two as soon as possible, they will be up before the end of the night.

mritter3
03-10-09, 7:27 pm
hey good luck bro, we are all behind you 100 percent

machineman
03-10-09, 7:36 pm
count me in as well, bro.....good luck...

Genetix
03-10-09, 9:11 pm
Thanks for the support guys. I am gunning to be in the best shape of my life for this one. I know that sounds like a crony bodybuilding adage but it definitely applies here.

3/09/09
Barbell Curls
bar x 15
95 x 10
115 x8
115 x8
115 x8
Dumbell Hammer Curls
55 x 6
55 x 6
55 x 6
Hammer Strength Preacher Curls
75 x8
75 x 8
75 x 8
FreeMotion Standing Cable Curls
20 x 12
20 x 12
20 x 12
Dumbell Shrugs
50 x 20
75 x 15
185 x 10
200 x 8
200 x 8
Lat Pulldown Shrugs
150 x 12
150 x 12
150 x 12
COC Gripper
T x 10 for 6 sets

was pleased that I shrugged the 200's for dumbell shrugs. I used wraps which hopefully one day I won't have to but for now it's fine with me.

Genetix
03-10-09, 9:17 pm
Life Fitness Fly Machine
150 x 10
200 x 10
250 x 10
Hammer Strength MTS Incline Presses
100 x 10
150 x 8
155 x 8
-found the additional 5 pound weight at top of machine so I figured why not? the stack is 150 so this maxed out the machine.
Hammer Strength Press
270 x 8
270 x 8
270 x 8
BodyMasters Overhead Extensions
70 x15
100 x 15
150 x 15
150 x 15
Rope Pressdowns
70 x 15
70 x 15
70 x 10 immediate drop 55 x 5

Cardio
Incline Treadmill
12.5 degree incline
2.5 mph
20 minutes

Genetix
03-11-09, 9:38 pm
Hammer Strength MTS Kneeling Leg Curls
30 x 15
50 x 10
60 x 10
60 x 10
BodyMasters Lying Leg Curl
130 x 8
145 x 8
145 x 8
Life Fitness Glute Machine
75 x 10
75 x 10
75 x 10
BodyMasters Leg Extension
75 x 15
150 x 12
260 x 8+2 drop 130 x 8
BodyMasters Leg Press Single Leg
270 x 8
270 x 10
360 x 10
*due to lower back issues it has been a while since I used a leg press machine. I got comfortable the second set and the third set felt great as well.
BodyMasters Hack Squats
180 x 15
90 x 15
Knee Raises
10
10
10
Ab Bench Crunches
15 x 10
15 x 10
15 x 10
Oblique Crunches
10
I would have liked to do a little more for abs but they kept cramping up on me. I guess I will just have to ease my way back into ab training as well.

Genetix
03-12-09, 8:50 pm
Today was a cardio only day for me, nothing too exciting. I had a high carb day in the diet yesterday and feel as though that helped, especially where it was leg day.
It is a little under 20 weeks until I return to the stage. This time is different, however, in that I am attempting to gain pro status for the IFPA. Being a natural bodybuilder and weighing out my options over the years I have decided to stay the course and attempt to gain my pro status through Natural Professional organizations.
Tomorrow is back day so this should be fun, first week of training on the new diet is going smooth. Hit you guys up tomorrow after the workout.

Genetix
03-13-09, 9:16 pm
Hammer Strength D.Y. Rows
90 x 12
180 x 10
360 x 4 - 270 x 8- 180 x 8- 90 x 8
*one long drop set
Wide Neutral Grip Pulldowns
175 x 10
175 x 10
175 x 8
One Arm Dumbell Rows
100 x 8
130 x 8
130 x 8
Body Masters T Bar Row superset Dumbell Pullovers
135 x 8 ss 100 x6
135 x 8 ss 110 x 6
135 x 8 ss 120 x 6
Barbell Hyperextensions
50lbs x 8 for 3 sets

The new gym has a pretty good selection of equipment but the dumbells only go up to 130's. I will be training here and at my other gym in rotation getting prepped for this contest. My regular gym has up to 200lbers so I may use every other week at each facility.

G Diesel
03-13-09, 9:33 pm
Good to have you back in the building, Matty boy... Time to make shit official. You know I'll be following and looking to scoop up some knowledge and inspiration.

Peace, G

Genetix
03-14-09, 10:53 am
Good to have you back in the building, Matty boy... Time to make shit official. You know I'll be following and looking to scoop up some knowledge and inspiration.

Peace, G

Thanks a lot bro, I truly appreciate the support. It's time to go bang out a Shoulder and Triceps workout so I will be posting that shortly.
I am honored to know that what I do inspires others.

train hard, suffer well and grow large,
Matt

Genetix
03-14-09, 1:44 pm
Free Motion Seated Lateral Raises
70lbs x 15
140lbs x 12
200lbs x10- 150lbs x 10- 100lbs x 10
It is tough to find a good seated lateral machine to use drop sets with anymore as either the weight stack isn't enough or the range of motion and pulleys make the movement too easy. No forced reps here

Hammer Strength MTS Shoulder Presses
155lbs x 10
155lbs x 10-125lbs x 6+2-85lbs x3 rp 85lbs x 3 rp 85lbs x 3
Well the stack on these machines is 150lbs with a 5lb attachment at the top which I found the other day so I made use of it again here today.
The second set was a long drop set with forced reps used on the second drop and then out of nowhere my endurance vanished on the third drop. This caused me to use rest pause so that I could hit my rep range goal.

Standing Rear Cables superset Front Barbell Raises
50lbs x 10-70lbs x 10 for 3 sets
It's 50lbs on each stack standing in the middle of a crossover unit. I try to keep my arms straight with just a slight bend in them and use the cables as you would a rear delt fly machine

Neutral Grip Rear Delt Pulldowns
100lbs x 10
120lbs x 10
140lbs x 10
I learned these from an IFBB Pro I had the privelage and pleasure to learn from. Using a somewhat narrow neutral grip bar keep your elbows as far back as possible and pull down only to your chin contracting your rear delts through the entire movement

Hammer Strength MTS Tricep Extensions
50lbs x 12
60lbs x 10
75lbs x 10
performed these one arm at a time to focus on squeezing each rep out

Reverse Grip Bench Presses
225lbs x 10
250lbs x 10
The benches at the new gym are not condusive to revers grip without a spot. After looking through the gym briefly I figured I will just get as much weight as I can comfortably unrack for these then move on.

Body Masters V Bar Pressdowns
160lbs x 10
205lbs x 10

Life Fitness Calf Extensions
125lbs x 15
125lbs x 12
125lbs x 15
used different foot position each set

Recumbent Bike
20 minutes

Genetix
03-15-09, 6:10 pm
Dumbell Hammer Curls
45's x 10
65's x 8
85's x 6 for 3 sets

Cambered Bar Curls
115lbs x 12
135lbs x 10
165lbs x 5
-last set form was a little loose in pursuit of heavier weight. this resulted in loose form to get the weight up but a controlled slow negative.

Free motion Standing Cable Curls
35lbs x 10 for 3 sets

Dumbell Shrugs
75's x 20
170's x 15
170's x 30
-last ten where hipped up and held. I am picking these up from the floor now so I may stick around 175's each week until that feels light for the dumbell deadlift required to start the exercise.

Incline Dumbell Shrugs
65's x 15 for 3 sets

Captains of Crush Gripper
T x 10 for 5 sets

Seated Calf Raises
90lbs x 8 for 3 sets
Each rep was held for 3 seconds at the bottom and top

Genetix
03-17-09, 8:27 pm
am Cardio
Cybex Arc Trainer 25 minutes

pm Chest
Life Fitness Flyes
100lbs x 20

Hammer Strength Incline Presses
90lbs x 12
180lbs x 20 for 2 sets
180lbs x 12
140lbs x 15

Barbell Bench Presses
225lbs x 8
135lbs x 12 for 2 sets

BodyMasters Chest Presses
175lbs x 12
100lbs x 15 for 3 sets

Body Masters Pec Deck
75lbs x 15
75lbs x 10

Ab Bench Crunches
25lbs x 20 for 3 sets

Hanging Knee raises
3 sets 0f 10 reps

Strength for chest was subpar for the day but given I worked shoulders and triceps two days ago I had a feeling it would happen.

Oh well, can't be upset. Respectable performance all things considered and next weeks chest workout without a doubt will be even more intense.

I am now in sync as far as workout days so my schedule will be the same from here all the way through the contest.

Genetix
03-17-09, 8:30 pm
am light cardio
Incline Treadmill 20 minutes

pm Legs
Body Masters Leg Extensions
75lbs x 20
100lbs x 20 for 4 sets

body Masters hack Squats
140lbs x 20 for 2 sets

Free Motion Epic Leg Press Single Leg
200lbs x 20
160lbs x 20
140lbs x 20

Life Fitness Glute
75lbs x 20 for 3 sets

Body Masters Standing Leg Curl
50lbs x 15
40lbs x 15
35lbs x 15

Good Mornings on Hack Squat
90lbs x 20
140lbs x 20 for 2 sets

Hip Adduction superset to Hip Abduction
70lbs x 20 ss 70lbs x 20 for 2 sets
-got a lot of weird looks during these, screw it. Last time I implimented them helped my leg training and poundages I could use so there back in regardless of what anyone else thinks.

Right above my knee on both legs felt stressed the entire evening really acting up during hacks and leg presses. i didn't know what to make of it so I backed off a little for now.

Genetix
03-18-09, 10:05 pm
Cardio
Life Fitness Stationary Bike
25 minutes

Abs
Hammer Strength MTS Crunches
25lbs x 20 for 2 sets
Giant Set Planks side-plank-side
15 sec each way for 3 total sets

Calves
Body Masters Seated Hack Raises
180lbs x 12
180lbs x 10 for 2 sets
90lbs x 12

Star Trac Standing Raises
150lbs x 6
75lbs x 6
75lbs x 8

That's what i call an off day. No real heavy lifting but training none the less so I guess technically I have no off days. It works for me though, I take a day off of major body parts and train abs and calves with cardio.

G Diesel
03-19-09, 9:18 am
Hell of an "off" day bro... That is true dedication.

Any plans on returning to the BFT style in the future?

Looks like a great no-nonsense gym you call home. Is that in Massachusetts?

Peace, G

NJC_Manhattan
03-19-09, 9:57 am
Great looking workouts. Keep this up and youll be on the stage in no time

Genetix
03-19-09, 8:13 pm
Hell of an "off" day bro... That is true dedication.

Any plans on returning to the BFT style in the future?

Looks like a great no-nonsense gym you call home. Is that in Massachusetts?

Peace, G

Hey G,

I have no current plans of hitting BFT precontest. I was going to reserve that for the start of my off season. It takes a tremendous amount of mental preperation for those workouts and they can be extremely taxing. Where I am in a restricted caloric range I am going to wait.

The gym from the site is in Florida. The original Nock's, also a true no nonsense gym is back in Mass and I will be training there for most of May.

Genetix
03-19-09, 8:14 pm
Great looking workouts. Keep this up and youll be on the stage in no time

Thanks for the support bro. Around 18 weeks until my reemergence onto the posing platform.

Genetix
03-19-09, 8:16 pm
Cardio
Nautalis Stairmaster
20 Minutes
Sauna 10 minutes
-several studies show potential for heat baths, i.e. sauna and steam room to have benefits for weight training athletes and bodybuilders alike so I will be implementing it from here on in

Back
Pulldowns
100lbs x 20 for 4 sets

Seated Cable Rows
125lbs x 20 for 3 sets

Body Masters Seated Rows
100lbs x 15 for 3 sets

Dumbell Pullovers
75lbs x 15 for 2 sets

Hyperextension Rows
45lbs x 10 for 3 sets
-for these i hold a plate with arms extended at the bottom. as i perform the hyper i am also rowing the plate toward my chest so at the top of the movement I have completed both the hyperextension and the row.

This week, aside from Sunday, has been mostly high rep range work. I am trying to give my joints a little bit of a break as I am having some stiffness and soreness in my shoulders and knees. The week off has treated me well so I will be stepping up the attack this coming week. One more day of high rep work left.

Gambit
03-19-09, 8:42 pm
Hey man, great work in here. I'm looking forward to watching your Journey.

Genetix
03-19-09, 9:23 pm
Hey man, great work in here. I'm looking forward to watching your Journey.

Gambit, thanks for checking in bro. I appreciate the support on my journey.

G Diesel
03-20-09, 1:42 pm
Hey G,

I have no current plans of hitting BFT precontest. I was going to reserve that for the start of my off season. It takes a tremendous amount of mental preperation for those workouts and they can be extremely taxing. Where I am in a restricted caloric range I am going to wait.

The gym from the site is in Florida. The original Nock's, also a true no nonsense gym is back in Mass and I will be training there for most of May.

Makes perfect sense bro... BFT is best suited for the offseaon.

Cool to see your gym expanding down south. The spread of hardcore gyms is what our sport desperately needs.

Peace, G

Genetix
03-20-09, 9:37 pm
Cardio
25 minutes Cybex Arc Trainer

Shoulders Triceps and Calves
Body Masters Rear Delt Flyes
100lbs x 20 for 4 sets

Hammer Strength Plate Loaded Side Laterals
50lbs x 20 for 4 sets

Body Masters Shoulder Presses
100lbs x 20
125lbs x 20 for 3 sets

Rear Delt Pulldowns
100lbs x 20 for 3 sets

Body Masters Overhead Tricep Extensions
120lbs x 20 for 3 sets

Rope Pressdowns
50lbs x 20 for 3 sets

Reverse Grip Bench Presses
150lbs x 20
150lbs x 18

Seated Overhead Single Arm Extensions
25lbs x 15 for 2 sets

Body Masters Leg Press Calf Raises Single Leg
90lbs x 12 for 3 sets

Free Motion Calf Extension
100lbs x 15 for 5 sets

Now that this week is behind me and my joints have been given a little bit of a break all the minor aches and pains have disappeared. It will be time to kick it back into high gear come Sunday. It is officially go time, 18 more weeks!

Genetix
03-20-09, 9:40 pm
There is a new clip posted at the bottom of my site for the dumbell shrugs from this week. I managed to get a total of 30 reps with the 170lb 'bells. This week training picks up a little. Some different movements, some heavier poundages and some riddiculous feats of gym strength to come in the next seven days.

Genetix
03-21-09, 8:26 pm
Cardio
Life Fitness Stationary Bike
25 minutes

Abs
Reverse Crunches
15 reps for 2 sets

Oblique Crunches
15 reps for 2 sets

Bicycle Crunches
10 reps for 2 sets

Life Fitness Glute Machine
50lbs x 30 reps

Hip Adduction superset Hip Abduction
40lbs x 30 ss 40lbs x 30

For me there is no real off day. By saying off day all I guess I really mean is no heavy weight training for the day, that in my book is an off day. I will be hitting abs more often from here on in as it is officially 18 weeks until the competition. I will also be hitting adductors and abdcutors more often from here on in as well.

Gambit
03-21-09, 8:30 pm
Cardio
Life Fitness Stationary Bike
25 minutes

Abs
Reverse Crunches
15 reps for 2 sets

Oblique Crunches
15 reps for 2 sets

Bicycle Crunches
10 reps for 2 sets

Life Fitness Glute Machine
50lbs x 30 reps

Hip Adduction superset Hip Abduction
40lbs x 30 ss 40lbs x 30

For me there is no real off day. By saying off day all I guess I really mean is no heavy weight training for the day, that in my book is an off day. I will be hitting abs more often from here on in as it is officially 18 weeks until the competition. I will also be hitting adductors and abdcutors more often from here on in as well.

Well, that's definitely a more productive off day than mine! Haha, good work man. Keep pounding

Genetix
03-22-09, 7:50 pm
Hey Gambit, thanks again for the support bro.

Dumbell Hammer Curls
40's x 10
65's x 8
85's x 6 for 2 sets
90's x 6
-the 85's felt good and I wanted to make the jump 5lbs for the last set.

Cambered Bar Curls Narrow to Wide Grip
80lbs x 12- 80lbs x 10
-only one quick set. I was waiting for the right bench and didn't feel like just standing around

Standing Spider Curls
60lbs x 8
80lbs x 7
80lbs x 6

Reverse Barbell Curls
70lbs x 10 for 3 sets

Hammer Strength MTS Bicep Curl
30lbs x 20
23lbs x 20 for 2 sets

Body Masters Standing Shrugs
270lbs x 25
540lbs x 4*
360lbs x 12 for 2 sets
*something awkward happened to my left knee either when I picked the weight up or in the first rep and there was a pain from my kneecap to about 3" up. I stopped at 4 reps and then had difficulty bending my knee due to pain. This caused me to reduce weight for last two sets

Body Masters T Bar Row Shrugs
90lbs x 12 for 3 sets

I have been icing and taking ibuprofen while keeping my leg elevated and it seems ok for now. I will see how it holds up to a.m. cardio tomorrow.

Genetix
03-24-09, 12:35 pm
Cardio
Precor EFX
25 minutes
10 minutes sauna

Chest
Hammer Strength Incline Presses
90lbs x 12
180lbs x 12
270lbs x 8
360lbs x 8
380lbs x 6
380lbs x 5

Low Incline Dumbell Presses
130's x 6 for 3 sets

Weighted Dips
+90lbs x 10
-stopped after one set with slight elbow and shoulder discomfort

Hammer Strength MTS Decline Presses
75lbs x 10 for 3 sets
-75lbs was weight each stack was set to. Those not familiar with the machine each side is individually weighted

Life Fitness Flye
100lbs x 20 for 3 sets

Chest Elevated Dumbell Flyes
75's x 6
50's x 6 for 2 sets
-this is accomplished by putting only ribcage up on the bench. Your hips and lower body are off the bench, I find this helps stretch my pecs more efficiently.

Gambit
03-24-09, 1:31 pm
That's a pretty solid chest day. How's your knee?

Genetix
03-24-09, 8:10 pm
That's a pretty solid chest day. How's your knee?

Funny you should mention that bro. I performed cardio yesterday and no knee problems just very slight discomfort. Today on the first set of leg presse it gave me the white flag and said "Hey enough I am not going to work anymore if you keep this sh*t up!"

Life Fitness Seated Leg Curls
75lbs x 25
150lbs x 12
175lbs x 10 for 2 sets
100lbs x 15

Barbell Stiff Legged Deadlifts
225lbs x 10
365lbs x 6 for 2 sets
225lbs x 15

Life Fitness Seated Leg Presses
250lbs x 1
-this caused me to realize my leg is not ready for training quite yet so I had to back off.
100lbs x 25 for 3 sets

Free Motion Lunges
45lbs x 10 per side for 2 sets

Hip Adduction to Hip Abduction
70lbs x 30- 70lbs x 30
70lbs x 20 - 70lbs x 30

Precor Recumbent Bike
20 minutes

Gambit
03-24-09, 8:17 pm
Damn man, throw some ice on that bad boy and rest 'im!

Still a pretty solid wheels session though.

Genetix
03-24-09, 8:34 pm
Damn man, throw some ice on that bad boy and rest 'im!

Still a pretty solid wheels session though.

Thanks man, not the workout I had in my head all day so it definitely threw me for a mental loop. I have been icing and taking ibuprofens but it is an issue with my patella tendon I found out yesterday so new game plan is in process. I am thinking I will be doing more exhaustive piston like high rep sets as opposed to heavier lower reps sets and slowly ease the weights up and the reps down. Hoping this will pan out in the long run to my favor.

Genetix
03-25-09, 9:26 pm
Cardio
Precor EFX
25 minutes

Rope Crunches
27.5lbs x 20

Ab Bench Crunches
3 sets of 30 reps

Decline Leg Raises
3 sets 15 reps

Oblique Crunches
3 sets 15 reps

Incline Crossover Crunches
5 slow reps

Body Masters Seated Hack for Calf Raises
180lbs x 15
180lbs x 12 for 2 sets
140lbs x 12
140lbs x 10
90lbs x 15

Finished the day off with 10 minutes in the sauna.

Genetix
03-26-09, 7:58 pm
AM Cardio
Precor EFX
25 minutes
Sauna
10 minutes

AFter my off day yesterday it was time to return to the gym for my back workout. Here's how it went:

Free motion Epic High Row
80lbs x 20
100lbs x20 for 3 sets
Dumbell Pullovers
100lbs x 15
130lbs x 10 for 2 sets
Body Masters t Bar Rows
135lbs x 8
160lbs x 8
160lbs x 8-115lbs x 8-70lbs x 8
-last set drop set fashion
Narrow Grip Front Pulldowns
115lbs x 15 for 3 sets
Hammer Strength MTS Rows
*50lbs x 20 for 2 sets
*denotes weight per each stack
Life Fitness Back Extensions
100lbs x 20 for 3 sets
Barbell Hyperextensions
60lbs x 10 for 2 sets
Life Fitness Glute Machine
50lbs x 30
Hammer Strength MTS Abdominal Crunch
25lbs x 12-25lbs x 12- 25lbs x 12 for 3 sets
-performed right oblique crunch to left oblique crunch to standard crunch
Free Motion Oblique Crunches
20lbs x 20 for 2 sets
Bench Knee Raises
3 sets of 15 reps

Gambit
03-26-09, 8:16 pm
AM Cardio
Precor EFX
25 minutes
Sauna
10 minutes

AFter my off day yesterday it was time to return to the gym for my back workout. Here's how it went:

Free motion Epic High Row
80lbs x 20
100lbs x20 for 3 sets
Dumbell Pullovers
100lbs x 15
130lbs x 10 for 2 sets
Body Masters t Bar Rows
135lbs x 8
160lbs x 8
160lbs x 8-115lbs x 8-70lbs x 8
-last set drop set fashion
Narrow Grip Front Pulldowns
115lbs x 15 for 3 sets
Hammer Strength MTS Rows
*50lbs x 20 for 2 sets
*denotes weight per each stack
Life Fitness Back Extensions
100lbs x 20 for 3 sets
Barbell Hyperextensions
60lbs x 10 for 2 sets
Life Fitness Glute Machine
50lbs x 30
Hammer Strength MTS Abdominal Crunch
25lbs x 12-25lbs x 12- 25lbs x 12 for 3 sets
-performed right oblique crunch to left oblique crunch to standard crunch
Free Motion Oblique Crunches
20lbs x 20 for 2 sets
Bench Knee Raises
3 sets of 15 reps

Great work, Matt. Keep poundin'

NJC_Manhattan
03-26-09, 8:22 pm
Awesome looking workouts man

Genetix
03-26-09, 9:55 pm
Great work, Matt. Keep poundin'


Awesome looking workouts man

Thanks for the continued encouragement guys. I appreciate it. This is the most focused I have been on a single competition and I plan on taking an overall and my pro card.

Gambit
03-26-09, 10:04 pm
Well when and where is the comp?! Maybe I'll make a venture. Never been to a show before...except the Arnold...and I only went to the Cage.

Genetix
03-28-09, 3:02 pm
Well when and where is the comp?! Maybe I'll make a venture. Never been to a show before...except the Arnold...and I only went to the Cage.

The show will be in Massachusetts on July 25th so it will be a bit of a hike from where your at. The cage at the Arnold must have been an awesome experience.


Life Fitness Treadmill
5.0degree incline 3.5mph
30 minutes

Shoulders and Triceps
Hammer Strength Shoulder Presses
90lbs x 25
180lbs x 12
270lbs x8
270lbs x 8-180lbs x3-90lbs x8
Front Dumbell Raises
45's x 8
50's x 8 for 2 sets
Rear Delt Pulldowns
115lbs x15 for 3 sets
Free Motion Epic Lateral Raises
100lbs x 15 for 3 sets

Rope Pressdowns
50lbs x 25
100lbs x 15
150lbs x12
150lbs x 10 for 2 sets
Overhead Incline Dumbell Extensions
120lbs x 10 for 2 sets
130lbs x 10
Cable Kickbacks
25lbs x10
20lbs x 12 for 2 sets
Weighted Dips
+90lbs x 10
+135lbs x6
Hammer Strength MTS Tricep Extensions
50lbs x 20 for 2 sets

BodyMasters Leg Press Calf Raises Single Leg
90lbs x 15 for 3 sets
Free Motion Calf Extensions
100lbs x 20 for 3 sets

Genetix
03-28-09, 3:19 pm
Yesterday there was no am pm split for cardio and the workout. They took place an hour apart in the afternoon. This led to me being a little less strong than I would have liked but I still got the job done so that;s what counts.

I was running on little sleep so the morning was pretty much downtime. Then when afternoon came I had to hit cardio then return back to the gym for the actual workout. A big group of friends and my fiance went to the movies last night so we could catch the opening of 12 Rounds. It was a great night out with everyone and we enjoyed the movie. then getting home I needed to stay awake a little later than usual to get all my meals in.

I am very glad today is my off day so that means one trip to the gym for cardio and some light training then I can come back home and relax. I will be going at 1600 and post the workout afterwards.

Genetix
03-28-09, 8:57 pm
Hammer Strength Seated Raises superset with
Hammer Strength Tibialis Raises
90lbs x 10 ss 40lbs x 10
90lbs x 10 ss 50lbs x 10 for 3 sets
90lbs x 10 ss 40lbs x 10 for 2 sets

Bench Knee Raises
3 sets 15
Free motion Torso Rotations
20lbs x 10 for 2 sets
Bicycle Crunches
3 sets 7

Precor EFX
25 minutes

Genetix
03-30-09, 1:35 pm
a.m. cardio
Precor EFX
25 minutes

Biceps
Barbell Curls
bar x 20
95lbs x 12
135lbs x 8 for 2 sets
155lbs x 8
Free Motion Lift Single Arm Curls
50lbs x 15 for 3 sets
Horseshoe Attachment Hammer Curls
120lbs x 15 for 2 sets
120lbs x 12
-cable crossover attachment. i use the outside of the attachment with palms facing in and up.
Hammer Strength MTS Curls
25lbs x 20 for 2 sets
-1 arm at a time to focus on contractions
Revers Cambered Bar Curls
90lbs x 10 for 2 sets

Traps
Hammer Strength Seated Shrugs
180lbs x 15
270lbs x 15
360lbs x 15
450lbs x8 for 2 sets
Dumbell Shrugs
130's x 50
130's x 25
130's x 30
130's x 25
-130's is as high as they go at this particular gym. I came up with the twisted idea that since 130lbs was what the dumbells weighed I would do 1 rep for each pound. This led to 4 sets totaling 130 reps to finish my traps off for the day.

Hammer Strength MTS Ab Crunches
25lbsx12-25lbsx12-25lbsx12
-performed as a triset. right oblique left oblique standard crunch.

Genetix
03-30-09, 8:31 pm
Life Fitness Flyes
100lbs x 20 for 2 sets
-warmup

Body Masters Incline Barbell Presses
135lbs x 12
225lbs x 12
250lbs x 8
275lbs x 5 for 2 sets
135lbs x 15

Hammer Strength Wide Grip Chest Presses
360lbs x 10
450lbs x 5.5
450lbs x 5+2
-was able to find a spotter in the gym today for the last set.

Free Motion Cable Crossovers
30lbs x 12
37.5lbs x 10
30lbs x 7-7-7
-last set was straight up, second par a little in front of my chest, third a little in front and up like a press/flye combo

Incline Dumbell Flyes
50's x 10 for 2 sets

Stiff Legged Deadlifts
135lbs x 10
225lbs x 10
315lbs x 8
315lbs x 6

Hammer Strength MTS Kneeling Curls
40lbs x 25
40lbs x 20
30lbs x 20
20lbs x 20

Good Mornings on Body Masters Hack Squat
90lbs x 10 for 3 sets

I am now training hamstrings with chest and then quads on the following day. I like to perform a movement to stretch my hams first, then a curling movement or two then end with another stretching movement.

Genetix
04-01-09, 10:15 pm
Smith Machine Lunges
135lbs x 8
155lbs x 10
225lbs x 8

Hammer Strength MTS Leg Extensions
50lbs x 20
50lbs x 12*
75lbs x 15
105lbs x 12
125lbs x 10
*contracted both legs then performed reps one leg at a time keeping the "non working" leg flexed

Body Masters Seated Hack Squats
270lbs x 12 for 2 sets
360lbs x 12

Barbell Front Squats
225lbs x 8
275lbs x 5

"Suicide Squats"
185lbs x 8 for 2 sets
-I rest the bar on my traps with my hands on my hips 3 seconds to the rock bottom pause then 3 seconds back up
this movement helps me really focus on my quads. People in the gym look at me like I am a freak but oh well.
Free Motion Epic Calf Extensions
160lbs x 20
200lbs x 15
260lbs x 12
100lbs x 25

Star Trac Standing Calf Raises
60lbs x 20
60lbs x 15
60lbs x 12
60lbs x 10
-very brief rest in between each set

Knee held up which means next week a little more, each week upping the intensity until I am back on track.

Genetix
04-04-09, 10:59 am
am
Life Fitness Upright Bike
25 minutes
Sauna 10 minutes

pm
Hip Adduction Superset Hip Abduction
50lbs x 30 ss 50lbs x 30 for 3 sets

Leg Raises
3 sets of 10
Crossover Crunches
3 sets of 8
Side Twists
3 sets of 12
Oblique Crunches
3 sets of 15

Nautalis Stairmaster
30 minutes

Genetix
04-04-09, 11:08 am
Free Motion Epic Pullups
+30lbs x 12
+48lbs x 10 for 2 sets
Body Masters Seated Row
100lbs x 12 for 3 sets
Stiff Arm Pulldowns
100lbs x 15 for 3 sets
Narrow Grip Pullups
bw x 6 for 3 sets
Bent Over Barbell Rows
225lbs x 12
315lbs x 8 for 2 sets
One Arm Cable Low Rows
40lbs x 12 for 2 sets
Band Hyper Extensions
3 sets of 12

Nautalis Stairmaster
30 minutes

Gambit
04-04-09, 11:50 am
Man, oh man. You're doing some serious work in here. You're gonna scare the competition off the stage!

prafull
04-04-09, 2:43 pm
good work going there man..been followin this thread for a while..
keeps me amped up.
all the way u bro...all the way..

Genetix
04-04-09, 6:15 pm
Man, oh man. You're doing some serious work in here. You're gonna scare the competition off the stage!


good work going there man..been followin this thread for a while..
keeps me amped up.
all the way u bro...all the way..

Thanks for the support fellas. I am approaching this a little different then my past shows. I am trying to analyze and correct weak points during the dieting phase and make adjustments constantly as I go.
Here is the workout from Friday:

Life Fitness Side Cable Raises
performed one arm at a time
7.5lbs x 12 for 3 sets

Rear Delt Pulldowns
100lbs x 12 for 3 sets

Seated Single Arm Side Laterals
25lbs x 10 for 3 sets

Dumbell Presses
80's x 8
100's x 8
120's x 6
Smith Machine Upright Rows
super set with
Head Supported bent Over Laterals
135lbs x 8 ss 20's x 8 for 2 sets
95lbs x 10 ss 15's x 8

V Bar Pressdowns
100lbs x 20
150lbs x 12
190lbs x 10

Body masters extensions
75lbs x 12 for 3 sets

low Incline Barbell Extensions
115lbs x 10 for 2 sets

Life Fitness Tricep Press Single Arm
50lbs x 30

Body Masters Seated Hack Calf Raises
90lbs x 12 for 4 sets

Genetix
04-06-09, 5:31 pm
am session
Life Fitness Eliptical 25 minutes

pm session
Precor Efx 25 minutes

Just did cardio for the day and thought about my workouts how to improve them, train up weak bodyparts while dieting and maintaining lean body mass while cutting up. Workouts are slightly changed now as you will see in the upcoming posts.

paintrain69
04-06-09, 5:34 pm
fuckin awesome bro. keep it up. with the serious work you are putting in now. you will be there in no time! goodluck brother

Genetix
04-06-09, 5:37 pm
fuckin awesome bro. keep it up. with the serious work you are putting in now. you will be there in no time! goodluck brother

Thanks for the support bro. Keep an eye out as the workouts have just been changed up.

Genetix
04-06-09, 5:45 pm
am cardio
Precor EFX 25 minutes

Biceps
Life Fitness Biceps Curl
75lbs x 20
100lbs x 15
125lbs x 12
150lbs x 10-90lbs x 10
-performed one arm at a time. whoever made this machine really wanted to help people boost their egos. It looks like a bisolator machine from the FLEX line but so much easier, 150lbs per arm last set. I will use this as a finisher next time or not at all

Standing Dumbell Curls with emphasis on supination at top
70's x 5- 50's x5- 25's x 10
70's x 5- 40's x 5-25's x 10
65's x 5- 40's x 5- 30's x 5
-three sets of drop sets to pump up the old arms worked nicely

Cambered Bar Spider Curls
50lbs x 15
50lbs x 12 for 2 sets

Hercules Cable Curls
40lbs x 12
30lbs x 12 for 2 sets
-this is essentially a front double biceps inside of a cable crossover station. weight used references each individual stack

Incline Dumbell Shrugs
90's x 15 for 3 sets

Standing Dumbell Shrugs
130's x 15 for 3 sets

hammer Strength Seated Shrugs
450lbs x 10-360lbs x 10- 270lbs x 10- 180lbs x 25
one nice drop set to finish off traps for the day

Hanging Side Knee Raises
3 sets of 10
Bench Knee Raises
3 sets of 10
Incline Crunches
3 sets of 10

NJC_Manhattan
04-06-09, 5:47 pm
am cardio
Precor EFX 25 minutes

Biceps
Life Fitness Biceps Curl
75lbs x 20
100lbs x 15
125lbs x 12
150lbs x 10-90lbs x 10
-performed one arm at a time. whoever made this machine really wanted to help people boost their egos. It looks like a bisolator machine from the FLEX line but so much easier, 150lbs per arm last set. I will use this as a finisher next time or not at all

Standing Dumbell Curls with emphasis on supination at top
70's x 5- 50's x5- 25's x 10
70's x 5- 40's x 5-25's x 10
65's x 5- 40's x 5- 30's x 5
-three sets of drop sets to pump up the old arms worked nicely

Cambered Bar Spider Curls
50lbs x 15
50lbs x 12 for 2 sets

Hercules Cable Curls
40lbs x 12
30lbs x 12 for 2 sets
-this is essentially a front double biceps inside of a cable crossover station. weight used references each individual stack

Incline Dumbell Shrugs
90's x 15 for 3 sets

Standing Dumbell Shrugs
130's x 15 for 3 sets

hammer Strength Seated Shrugs
450lbs x 10-360lbs x 10- 270lbs x 10- 180lbs x 25
one nice drop set to finish off traps for the day

Hanging Side Knee Raises
3 sets of 10
Bench Knee Raises
3 sets of 10
Incline Crunches
3 sets of 10

I haven't stopped by in a while, but man these are some great workouts.

Fuck man, I thought I liked high volume! This is crazy. Dude 450 seated shurgs? That's insane. Where do your traps end and neck begin, lol? Seriously good work man.

Genetix
04-06-09, 7:03 pm
I haven't stopped by in a while, but man these are some great workouts.

Fuck man, I thought I liked high volume! This is crazy. Dude 450 seated shurgs? That's insane. Where do your traps end and neck begin, lol? Seriously good work man.

Thanks for stopping bye again and thanks for the support. I have always had an uncanny strength on shrugging exercises since I started and they develop rather quickly. It's for this reason that I stopped training them directly for awhile but figured, what the hell why not have the freakiest traps onstage right?

4/6/09
Body Masters Flyes
100lbs x 20
150lbs x 15
200lbs x 10
300lbs x 3-220lbs x 6-150lbs x 6
20lbs x 3 3/4- 220lbs x 3 3/4- 150lbs x 5

Low Incline Smith Machine Presses
315lbs x 5- 225lbs x 7- 135lbs x 10
315lbs x 4 - 225lbs x7- 135lbs x8

those who have seen my journals before may recognize this method of madness called BFT. I added to it! this is round one so there were no pause reps or forced reps, hell I wish I could get forced reps but there is nobody trustworthy enough for a spot where I am training at now. The beating continued.

Hammer Strength Wide Grip Presses
180lbs x 10
270lbs x 4.5
270lbs x 10
360lbs x 7
for the first two sets i pressed from the arms of the machine for the last two I used the handles. wow, what a difference hand placement makes

Free Motion Low Incline Flyes
30lbs x 12
30lbs x 10
weight denotes amount per stack. when I couldn't hit 12 reps with 30lbs I knew my pecs were thrashed. Time to catch my breath and head over to hams.


Good Mornings
185lbs x 7 for 4 sets
feet wide apart and bend to parallel at the waist focused on contracting hams and glutes to return to starting position. now that they are stretched out and warm time to pump them up with more blood flow

Life Fitness Seated Curls
100lbs x 20 for 3 sets
they were pumped! time to stretch em out again before finishing em off.

Hyper Extensions
bw x 10 for 3 sets
really focused on strong hamstring and glute contraction here, not pulling with the lower back which would defeat the intent of my adding this exercise in today

Body Masters Super Leg Curls
100lbs x 10 for 3 sets

done. at ghome resting up before returning for abs and cardio.

Genetix
04-06-09, 10:07 pm
ABS and Cardio
Ab Bench Crunches
20lbs x 20 for 3 sets
Leg Raises with Hip Up finish
3 sets of 20
Swiss Ball Crossover Crunches
3 sets of 10

Cardio
Precor EFX
25 minutes

Genetix
04-07-09, 9:11 pm
Hammer Strength MTS Leg Extensions
60lbs x 15 for 2 sets
80lbs x 12
150lbs x 5rp3rp1- 100lbs x 10rp8rp6-50lbs x 8
150lbs x 6- 100lbs x 8 - 60lbs x 10
*this machine is independently weighted per leg. each set is done one leg at a time to intensely focus.
rp indicates a 3 second rest/pause

Body Masters Leg Presses Single Leg
720lbs x 10***
360lbs x 6
320lbs x 8
***this weight was done with both legs since the previous user had loaded the sled and I really didn't feel like pulling plates to warm up each leg

Front Barbell Squats Super Set with
Body Masters Hack Squat Sissy Squats
225lbs x 10 ss 90lbs x 5
225lbs x 10 ss 50lbs x 6
300lbs x 3
-last set just front squats
**for the sissy squat portion of this my feet were placed on the ground. With the sled on my shoulders and bending at the knee only my body was lowered down then back up duplicating the motion of a sissy squat

Star Trac Standing Calf machine
75lbs x 10
120lbs x 10
210lbs x 6 for 3 sets

Free Motion Epic Calf Extensions
200lbs x 20
200lbs x15 for 2 sets

Body Masters Single Leg Calf Raises
90lbs x 10 for 3 sets
-immediately following last set place non working leg on platform and stretched both calves with the weight for 20 seconds.


I think I did a pretty decent job today of kicking my ass. I have started to implement some principles from Beyond Failure Training into my workouts after reflecting on my response to G Diesel. He asked if I would use BFT and I stated I didn't think so due to the intensity.
I have been thinking lately and the voices in my head said "Are you fuckin' serious? Your not going to try a workout because it's too intense? What are you some kind of pussy?" I thought shit INTENSITY is exactly what I need now more than ever in the quest for my pro card. To train as intense as possible whether it be with BFT or high rep sets with little to no rest or giant sets or whatever other method of muscular madness I need employ to win. That's what I plan on doing and nothing will get in my way! This time I win, my class, the overall and my PRO CARD!
Enjoy the ride, please keep hands and feet in a stationary position and those prone to vomitting should leave and never return.

Genetix
04-07-09, 9:37 pm
error on above:
Leg Presses were 360 for both sets of single leg

Genetix
04-08-09, 9:12 pm
am session
Nautalis Stairmaster
30 minutes

pm session
Precor EFX Trainer
25 minutes

Hanging Leg Raises
3 sets of 10
Side Twists
3 sets of 10
Scissors
3 sets of 20

Genetix
04-09-09, 6:52 pm
Pullups
bw x 15
bw x 12
bw x 8

Narrow Grip Pullups
bw x 5 for 3 sets

Barbell Rows
315lbs x 6 for 3 sets

Cable Pullovers
120lbs x 8
90lbs x 8 for 2 sets

Hammer Strength Iso Rows
90lbs x 15 for 3 sets

pm session
Nautalis Stairmaster
30 minutes
Overhead Oblique Cable Crunches
20lbs x 15 for 3 sets
Incline Crunches
3 sets of 15
Bench Knee Raises
3 sets of 15

Gambit
04-09-09, 6:55 pm
Sheesh, brutal session man. Great work

Genetix
04-10-09, 8:29 pm
Sheesh, brutal session man. Great work

Thanks for the ongoing support bro. I will be posting today's workout shortly but first I need to eat and recover. Be back soon.......

Genetix
04-10-09, 9:23 pm
Dumbell Shoulder Presses
65's x 10
100's x 8
120's x 6 for 2 sets
120's x 6+2

Dumbell Side Lateral Raises
45's x 8
55's x 6
60's x 5- 40's x 6- 20's x 10

Cable Upright Rows
100lbs x 15 for 3 sets

Crossover Handle Pressdowns
55lbs x 25
70lbs x 15 for 2 sets

Overhead Incline Dumbell Extensions
130lbs x 10
130lbs x8 for 2 sets

One Arm Rope Pressdowns
30lbs x 15 for 3 sets

Rope Pressdowns
50lbs x 25

Genetix
04-11-09, 9:04 pm
am session

Medicine Ball Side Twists on Incline Bench
3 sets of 15 with 10lb GymCor Ball

Swiss Ball Knee Ups
3 sets of 10

Hammer Strength Oblique Crunches
20lbs x 15
10lbs x 15 for 2 sets

Nautalis StairMaster
30 minutes

pm session
Precor EFX
25 minutes

Genetix
04-13-09, 6:47 pm
Dumbell Hammer Curls
50's x 10
75's x 6
85's x 5
40's x 20

Thick Bar Barbell Curls
75lbs x 12
105lbs x 5 for 2 sets
55lbs x 20

Dumbell Concentration Curls
25lbs x 10
40lbs x 6
40lbs x 5
20lbs x 20

Dumbell Shrugs
125's x 10
175's x 25
100's x 30-75's x 30-50's x 25- 25's x 50

pm Session
Precor EFX
25 minutes
Seated Medicine Ball Twists
3 sets of 15 with 10lb ball
Plank Triset
Side-Side-Front
15 seconds in each plank position

Genetix
04-13-09, 6:57 pm
I was having an off day before I even walked into the gym. Personal issues had sidetracked my thinking and I didn't want to be in there at the beginning. I tried to clear my head and start the workout regardless to see how far I could make it.

Incline Dumbell Presses
75's x 8
100's x 8
140's x 6
160's x 2
155's x 4.5
145's x 3-100's x 5- 75's x 7-40's x 12
-I don't think I did too bad for a kid weighing 220lbs. My chest was fried and so were my forearms from holding the dumbells. Time to keep moving.

Incline Cable Flyes
50lbs x 12 for 3 sets

Free Motion Wide Crossovers
25lbs x 10 for 3 sets

Cable Crossovers
45lbs x 10 for 3 sets

Flat Barbell Bench Presses
225lbs x 12
225lbs x 10
225lbs x 9-135lbs x 10
135lbs x 10*
*paused for a 2 count at the bottom of each rep.


Russian Barbell Twists
3 sets of 10 reps

Pretty much crushed myself in the first round today. As a result of this cardio will be trained after Hamstrings and abs for the pm workout.

Genetix
04-13-09, 10:23 pm
Hamstrings
Stiff Legged Dead Lifts
135lbs x 10
225lbs x 10
315lbs x 10
375lbs x 8
405lbs x 6

Body Masters Super Leg Curls
205lbs x 6
205lbs x 3-100lbs x 10
145lbs x 10

Body Masters Standing Leg Curls
45lbs x 8 for 2 sets
30lbs x 12

Hanging Leg Raises
3 sets of 10

Figure 8's with 18lb Medicine Ball
2 sets of 10

Precor EFX
25 minutes

Genetix
04-14-09, 9:09 pm
Body Masters Hack Squats
90lbs x 15
180lbs x 12
270lbs x 10
360lbs x 8 for 2 sets
180lbs x 20

Body Masters Leg Extensions
150lbs x 20 for 3 sets

Body Masters Leg Presses
630lbs x 20
900lbs x 12
900lbs x 8- 540lbs x 12-360lbs x 20- 180lbs x 25

Squats
225lbs x 1*
*this was supposed to be sets of 20. I went down for rep 1 and had a really uncomfortable feeling right on and below both of my knees. It was a pain and tightness which caused me to say time to rack it and walk away thinking, "What have you done now you dumb son of a *****"

Overhead Oblique Cable Crunches
3 sets of 15 with 20lbs

I was supposed to train abs and calves today along with quads but as you can see above the squats kind of altered the game plan. I went home and began to ice them and they don't feel as bad now. Lesson learned at 14 weeks out it is not time to try and set rep records I probably should have used less due to the beating on the leg press.
This lesson also reminded me that I should probably take some more time to warm up. I post all my sets so as you can see 2 sets of hack squats to start out is hardly a warm up. Well lesson learned tomorrow is cardio calves and abs so next week you will see a differnet approach to legs.

Genetix
04-15-09, 10:54 pm
am session
Precor EFX
25 minutes

pm session
Nautalis Stairmaster
30 minutes

I was going to train calves today but I strongly dislike the Hammer Strength seated calf machine at the gym and my other gym has no cardio equipment. I didn't want to do any stiff legged work due to a slight irritation still in my knees.
I ordered Animal Flex today and will be starting that as soon as it arrives. I am hoping a few more ice sessions, better warm ups and the Flex will do the trick.

Gambit
04-15-09, 11:03 pm
Yikes, man, hope your knee starts feeling better. Keep poundin'

Genetix
04-15-09, 11:05 pm
Thanks Gambit. I should be alright after a few more ice sessions. It's just a reminder that even though I feel great sometimes I am still human and need to back off every now and again.

Genetix
04-16-09, 8:42 pm
Pullups
bw x 10
bw x 8
bw x 6

Stiff Arm Pulldowns
100lbs x 15
120lbs x 15 for 2 sets

Barbell Rows
275lbs x 10 for 3 sets

Seated Cable Rows
150lbs x 15 for 3 sets

Narrow Grip Pullups
bw x 8
bw x 5
bw x 4

Body Masters Seated Rows
100lbs x 10 for 3 sets

Hyper Extension Rows
50lbs x 10 for 3 sets

I am trying on incorporating bodyweight pulling motions, at the least. I will hopefully be adding weight to these exercises but for now am unable. I feel a great deal of value to using these with a dead hang or coming to a complete pause with a stretch at the bottom of each rep.

Genetix
04-17-09, 7:07 pm
4/16 pm cardio
Incline Medicine Ball Twists
3 sets of 15 with 10lb ball

Life Fitness Incline Treadmill
15 minutes

Life Fitness Upright Cycle
15 minutes

Genetix
04-18-09, 9:46 am
Dual Crossover Handle Pressdowns
30lbs x 30
50lbs x 20
80lbs x 15
120lbs x 12
150lbs x 8

Lying Cambered Bar Extensions
115lbs x 10
135lbs x 8+2
140lbs x 6+3

Reverse Grip Bench Presses
275lbs x 8
315lbs x 6 for 2 sets

Life Fitness Tricep Press Machine superset with Rope Pressdowns
285lbs x 10 ss 80lbs x 25
285lbs x 10 ss 80lbs x 12

Rear Delt Pulldowns
100lbs x 15 for 3 sets

Free Motion Epic Lateral Raises
200lbs x 8- 150lbs x 8- 100lbs x 8
100lbs x 15 for 2 sets

Body Masters Rear Delt Flyes
100lbs x 15
100lbs x 12
100lbs x 10

Smith Machine Upright Rows
95lbs x 15 for 2 sets
95lbs x 10

Body Masters Seated Hack Donkey Calf Raises
90lbs x 15 for 3 sets

Free motion Epic Calf Extensions
140lbs x 20 for 3 sets

pm session
Bench Knee Raises
3 sets of 15

Lying Hip Thrusts
3 sets of 15

Hanging Leg Raises
2 sets of 15

Life Fitness Incline Treadmill
30 minutes

Genetix
04-19-09, 10:35 am
am session
Precor EFX
25 minutes

pm session
life Fitness Upright Cycle
15 minutes

Life Fitness Treadmill
10 minutes

I missed the closing of the gym tonight because I was out shopping with my fiance. I realize you need to find a balance in life and she has sacrificed a lot for me to be able to pursue this sport. By the time I got back and was able to do cardio my only option was the little fitness center at our complex. The bike was old and had a 19 minute time limit! The tracks on the treadmill are peeling off and ready to quit at any time, but hey I had to get it done. So did my cardio here and promised never again will that happen.

Hollow
04-19-09, 11:57 am
Outstanding workouts Genetix! Hope the knee is doing better.

Genetix
04-19-09, 9:52 pm
Outstanding workouts Genetix! Hope the knee is doing better.

Thanks bro. Knees are feeling a little better. Going to keep icing them, just got a deep tissue massage today for legs as well. Talk about painful.

Genetix
04-19-09, 10:14 pm
Dumbell ALternate Curls
35's x 10
45's x 10
65's x 6
75's x 4+2
40's x 15

Life Fitness Biceps Curls, unilateral
75lbs x 30
75lbs x 20
50lbs x 30

Body Masters Lever Arm Curls, unilateral
50lbs x 7 for 2 sets
30lbs x 15

Hercules Cable Curls
30lbs x 15
30lbs x 12 for 2 sets

Dumbell Hammer Curls
55's x 7
50's x 7
35's x 10

Dumbell Shrugs to the front then sides superset with
Smith Machine Behind the Back Shrugs
100's x 10 to 100's x 10 ss 135lbs x 10 for 3 sets

Lat Pulldown Shrugs superset Hammer Strength Seated Shrugs
150lbs x 15 ss 450lbs x 10 for 2 sets

pm cardio
Precor EFX
25 minutes

Genetix
04-20-09, 8:22 pm
Hammer Strength Decline Presses
180lbs x 10
360lbs x 10
450lbs x 8 for 2 sets
180lbs x 20

Low Incline SMith Machine Presses
315lbs x 5
315lbs x 4
225lbs x 12

Hammer Strength Wide Grip Presses
450lbs x 6
450lbs x 5
270lbs x 17

hammer Strength Flat Presses, gripped the arms not handles
180lbs x 6
90lbs x 12 for 2 sets

Body Masters Flyes superset Body Masters Incline Presses
200lbs x 8 ss 100lbs x 10
120lbs x 10 ss 100lbs x 10
120lbs x 7 rp 3 ss 100lbs x 10

Dumbell Pec STretch
75's x 15 seconds
75's x 10 seconds

heading back in tonight for hamstrings and some cardio, just wanted to post the first half of today.

Genetix
04-23-09, 10:01 am
4/20 pm session
Body Masters Super Leg Curls
75lbs x 30
75lbs x 20 for 2 sets

Hammer Strength Kneeling Curls
30lbs x 15
30lbs x 12 for 2 sets

Body Masters Hack Squat Good Mornings
180lbs x 10 for 3 sets

Precor EFX
25 minutes

I started deep tissue massage treatment on Sunday and exhausted myself during chest earlier so I was forced to split hamstrings up to their own workout. They were still slightly sore from the massage but felt a better pump and range of motion during the workout.

Hollow
04-23-09, 10:10 am
First assaulting chest earlier in the day and then going back to punish the hammies...outstanding work Genetix!!!

Genetix
04-23-09, 10:23 am
First assaulting chest earlier in the day and then going back to punish the hammies...outstanding work Genetix!!!


Thanks bro. Next day was quads and they ended up pretty beat as well. I will be posting that up now.

Genetix
04-23-09, 10:23 am
warmup
Life Fitness Upright Cycle 10 minutes
Body Master Leg Extensions
40lbs x 30 for 3 sets

Body Masters Leg Presses
180lbs x 15
360lbs x 12
540lbs x 12
810lbs x 10
900lbs x 10
1,035lbs x 10

Smith Machine Squats With a Swiss Ball
315lbs x 10
365lbs x 10
405lbs x 10
495lbs x 10
for the first two sets I used a small Swiss ball so that my range of motion was well below parallel. For the final two sets I used a larger Swiss ball making the range of motion just at parallel and placing more emphasis on my quads. The weight was also dramatically increased.

Body Masters Seated Hack Squats
270lbs x 10
320lbs x 10 for 2 sets

Barbell Lunges on small step superset with Hammer Strength Unilateral MTS Extensions
155lbs x 10 ss 150lbs x 5+1
155lbs x 8 ss 150lbs x 5+1

Hammer Strength MTS Extensions
75lbs x 12 for 2 sets

I now have two training partners for quads that I will hopefully be able to get a few workouts in with. The leg workout tonight was different from my usual approach.

C.Coronato
04-23-09, 10:28 am
Looking good man. Keep it up brother, i hope to qualify for team universe on May 9th at the Mid Atlantics in NJ.

Genetix
04-23-09, 11:46 am
Looking good man. Keep it up brother, i hope to qualify for team universe on May 9th at the Mid Atlantics in NJ.

Thanks man. Best of Luck on your May 9th competition. I will hopefully be seeing you in New York for the Team Universe.

4/22/09 Cardio

Nautalis Stair Master
30 minutes

While on the Stair Master I also did 10 sets of 10 with the Captains of Crush Sport gripper. It managed to take my mind off the task and accomplished some assistance training in the process.

Gambit
04-23-09, 1:55 pm
Doing some great work in here, Matt. I can't help but take some notes.

Genetix
04-24-09, 6:25 pm
Doing some great work in here, Matt. I can't help but take some notes.

Thanks bro. I know I don't train like a typical bodybuilder sometimes but my approach works for me.

If you have any questions just let me know I would be more than happy to help you out in any way I can.

Genetix
04-24-09, 6:25 pm
Pullups
bw x 10 for 3 sets

Narrow Grip Pulldowns
225lbs x 8 for 2 sets
150lbs x 15 for 2 sets

Dumbell Pullovers
130lbs x 8
145lbs x 8 for 2 sets

Hammer Strength Rows
270lbs x 12 for 2 sets
180lbs x 15

Chain Deadlifts
135lbs x 8
225lbs x 8
225lbs+4 chains x 8
315lbs +4 chains x 8
315lbs+6 chains x 5

pm session
Hanging Leg Raises
3 sets of 12

Oblique Crunches on Roman Chair
3 sets of 12

Side Twists
3 sets of 15

Ab Bench Crunches
3 sets of 15

Precor EFX
29 minutes

Genetix
04-24-09, 9:07 pm
Dumbell Shoulder Presses
45's x 10
85's x 10
110's x 8
130's x 4+2 for 2 sets
-the toughest part about pressing overhead anything more than the 115's for me is swinging the weight up to my shoulders. After a failed attempt each time I had the dumbells handed up to me. I just feel stronger though when I can get them up on my own.

Incline Rear Delt Dumbell Raises
20's x 10 for 3 sets

Free Motion Standing Rear Delt Pulls
17.5lbs x 12
20lbs x 12 for 2 sets
-weight shown indicates amount used per arm

Free Motion Cross Body Lateral Raises
15lbs x 10 for 3 sets

Cable Crossover Pressdowns
35lbs x 25
50lbs x 25
75lbs x 15 for 2 sets

Overhead Rope Extensions
75lbs x 15
100lbs x 10
100lbs x 12

Bob Chic Kickbacks
20lbs x 10
25lbs x 10 for 2 sets

Seated Calf Raises
90lbs x 10 for 3 sets

Precor EFX
27 minutes

Genetix
04-24-09, 10:50 pm
I finished round two of cardio around 10 o'clock tonight.

Nautilis Stair Master
30 minutes

I will be hitting the gym again tomorrow for two rounds of cardio as well with some light training thrown in.

Genetix
04-26-09, 7:10 pm
am session
Incline Treadmill
30 minutes

midday workout
Decline Russian Twists with 18lb Medicine Ball
3 sets of 15

Free Motion Single Calf Extensions
100lbs x 15 for 3 sets

Leg Press Single Calf Raises
90lbs x 15 for 2 sets

Precor EFX
27 minutes

pm session
Low Incline Treadmill
30 minutes

I forgot to add in the additional cardio session I was assigned. As a result instead of two trips I had to perform three cardio workouts.
I feel tired but accomplished.

Hollow
04-27-09, 8:47 am
Looking for Lats!?!? Looks like you found them and then killed them! Solid delts and triceps workout Genetix...and now I need a take a rest after reading all the cardio work, outstanding!!!

Genetix
04-27-09, 4:34 pm
Looking for Lats!?!? Looks like you found them and then killed them! Solid delts and triceps workout Genetix...and now I need a take a rest after reading all the cardio work, outstanding!!!

thanks bro, in less than 13 weeks I will see how I stand up to the others in our quest for a natural pro card.

4/26/09 Biceps and Traps
am cardio
Precor EFX
27 minutes

pm workout
Free Motion Cable Curls
20lbs x 12
30lbs x 10 for 2 sets
-weight reflects amount used per arm

Hammer Strength Preacher Curls, Single Arm
25lbs x 12
35lbs x 10 for 2 sets

Single Arm High Cable Curls
25lbs x 10
20lbs x 10 for 2 sets

Cambered Bar Curls
115lbs x 10 for 3 sets

Concentration Curls
30lbs x 12
35lbs x 10
25lbs x 15

barbell Shrugs
225lbs x 20
315lbs x 15 for 3 sets

Trap Side Laterals
15lbs x 10
10lbs x 10 for 2 sets

Internal Cable Rotations
7.5lbs x 12 for 3 sets

Genetix
04-28-09, 10:54 pm
am cardio
Life Fitness Incline Treadmill
35minutes

Flat Barbell Bench Presses
bar x 15
155lbs x 12
185lbs x 12
225lbs x 12
315lbs x 6
355lbs x 4
315lbs x 6
315lbs x 5
225lbs x 5*
225lbs x 12
-today on bench I focused on peak contraction and spreading my scapula apart. I was informed I had a weak subscapularous and am trying to correct that and bring it up to par quick so form was different from usual pressing.
*this set was down, two half reps then on third ascent a complete rep. This motion counted as 1 rep, 5 reps were completed in this fashion.

Incline DUmbell Presses
125's x 8
135's x 6
145's x 4+2

Lockout Bench Presses
135lbs x 5
135lbs+miniband x 5
225lbs+midband x 3
185lbs+midband x 3 for 2 sets
185lbs+midband x 5
185lbs+midband x 3
-the set of 5 was a wider grip, closer to my usual bench grip. all others were narrower grip than I am accustomed to.

Free Motion Crossovers
25lbs x 12 for 3 sets
-these were supersetted in with the last 3 sets of bench lockouts

pm hamstrings
Glute Ham Bench
bw x 8
bw+miniband x 8 for 2 sets

Dumbell SIngle Leg RDL's
30lbs x 8 for 3 sets

Standing Cable Leg Curls
35lbs x 12
45lbs x 12 for 2 sets

Stiff Legged Deadlifts
204lbs x 8
242lbs x 8
352lbs x 8
418.2lbs x 3
375lbs x 12
-this were done with olympic plates and i was given rough conversion to lbs for my journal from training partner

Dual Bench Hip Ups
3 sets of 8

Free Motion Overhead Oblique Crunches
25lbs x 10 for 2 sets
25lbs x 12 for 2 sets

Genetix
04-29-09, 7:59 pm
warmup Life Fitness Upright Cycle 10 minutes
Hammer Strength Leg Extensions 40lbs x 12

Body Masters Leg Presses
180lbs x 12
360lbs x 12
630lbs x 12
810lbs x 12
990lbs x 12
1,125lbs x 18

Smith Machine Swiss Ball Squats
315lbs x 12
405lbs x 12
455lbs x 12
545lbs x 10

Life Fitness Seated Leg Presses
300lbs x 15
340lbs x 12 for 2 sets

Body Masters Leg Extensions
125lbs x 12 for 4 sets

Free Motion Calf Extensions
200lbs x 20
200lbs x 15 for 2 sets
200lbs x 10

Gambit
04-29-09, 9:16 pm
Nice work. Kinda curious though, do you always split up quads and hams?

Genetix
04-29-09, 11:20 pm
Nice work. Kinda curious though, do you always split up quads and hams?

I feel as though they should be split and here is my rationale: If you do 9-12 sets of quads, estimating 3-4 exercises 3 or 4 sets each this takes a tremendous toll on your whole body, if your training them intensely. So after quads, do you really have it in you to put forth 100% for hamstrings with the same sets and exercise numbers? I know I don't and I can't.
After going all out for leg presses, squats, narrow stance seated presses and finishing with slow contracting leg extensions I would be lying to myself if I thought I could hammer out a great hamstring workout.
I find that by training them the day before, however, it does not impede my range of motion and actually has helped my hamstrings in terms of strength and development as they will naturally be called in to work for most quad exercises.
Sorry for the long ramble I just wanted you to grasp the thinking I have used in devising this training split I follow.

Hollow
04-30-09, 9:19 am
Mashed pecs and fried hammies...definitely great descriptions because your chest had to be mashed after that session. If that wasn’t good enough, a return to the gym later to hit up hammies. Great work Genetix. Nice explanation on splitting quad and hammie work.

C.Coronato
04-30-09, 10:11 am
Looking damn good brother. You gonna be a force to recon with on stage, i watched some of your videos, are those new?

Genetix
04-30-09, 9:32 pm
Looking damn good brother. You gonna be a force to recon with on stage, i watched some of your videos, are those new?


Thanks bro. The shoulder presses and pullovers are from last weeks workouts. I slightly strained my triceps due to the amount of weight I used on pullovers and my arm position so that's why I needed the elbow sleeves for presses. I try to only use them when I need them and I needed them that day.
Your show is coming up next weekend right? Best of luck bro I know you will crush the NJ competition!

Genetix
04-30-09, 9:39 pm
The day everyone loves to hate. I could throw iron all day until I bled from my joints but after 20 minutes on any piece of cardio equipment I want to throw in the towel. I keep going, obviously because I have to. Each step on the Stair Master is one closer to an overall title, every calorie burned on the treadmill gets me closer to the striated freak I will be on game day. I suffer because I choose to, secluding myself from the other cardio zombies doing the same routines day in and day out and looking the same month after month.

am session
Nautalis Stair Master
35 minutes

pm session
Life Fitness Incline Treadmill
35 minutes

My legs didn't feel like they had recovered after the beating they received yesterday so I opted for two sessions of low intensity cardio.

On a side note, Animal Flex is working great! My knee pains have dimminshed and my shoulders, which I didn't feel were that bad anymore are 100% as well. Anyone who is not on this product should think twice about why they aren't. I would say this is a staple in any serious trainees regimen. Thanks again Universal for making a quality reliable and effective product for all of us Animals.

Genetix
04-30-09, 10:01 pm
am abs and cardio session
Hanging Leg Raises
3 sets of 15
Russian Decline Twists with 12lb medicine ball
3 sets of 15
Overhead Cable Oblique Crunches
22.5lbs x 15 for 3 sets
Cable Side Twists
22.5lbs x 15 for 3 sets

pm workout
Pulldowns
70lbs x 20
110lbs x 20
200lbs x 10 for 4 sets
-focused on full stretch with a pause at the top of each rep as well as at the bottom

Rows using Hammer Strength Seated Shrug Machine
90lbs x 10
180lbs x 10
270lbs x 10 for 2 sets
-this provided a different angle for back work

TBar Rows
90lbs x 10
180lbs x 10
270lbs x 10
135lbs x 20
-last set was dropped on weight to maximize contracting back

Hyper Extension Rows
25's x 10
25's+miniband x 10
45's x 10

Free Motion Kneeling One Arm Pulldowns
37.5lbs x 10
40lbs x 10 for 2 sets

Genetix
05-05-09, 1:26 pm
sorry for the delays in putting the workouts up. I have been involved with a lot outside of the gym lately and am a bit behind in my posts.
I will be training legs this evening and am going to post all missing workouts by the end of the night.

Genetix
05-05-09, 10:33 pm
Seated Barbell Presses
185lbs x 8
225lbs x 8
135lbs x 20
-yeah no warmups just jumped right in. dumb? probably but I did it anyway.

Body Masters Rear Delt Flyes
200lbs x 10
210lbs x 8
200lbs x 4+4-150lbs x 5+3- 110lbs x 6+2

Dumbell Side Lateral Raises
50's x 5+3 for 2 sets
50's x 5+3- 40's x 5+3- 30's x 4+4

Smith Machine Upright Rows
95lbs x 15
135lbs x 12
155lbs x 12

Dumbell Kickbacks
25lbs x 12 for 2 sets
30lbs x 12

V Bar Pressdowns
200lbs x 12 for 4 sets

Reverse Grip Pressdowns
100lbs x 15 for 2 sets
140lbs x 12
120lbs x 15

Incline Overhead Rope Extensions superset Rope Pressdowns
150lbs x 15 ss 100lbs x 8
190lbs x 15 ss 60lbs x 10
190lbs x 20 ss 60lbs x 10

sleep was off day before. cardio was done in the a.m. for 27 minutes and by the time the last set of rope pressdowns was done I was drained. Prior night I got to sleep around 0500 and night before that was late as well, stress diet and more stress probably led to my inability for sleep which led to my decrease in performance for the day.
Hey, I went in and trained so I chalk it up as a win. I could have stayed home and said "I don't feel ready so I will instinctively train and take the day off." but I chose not to. I chose to show up do my best and then get the f&** out of there to try and rest.

Genetix
05-05-09, 10:35 pm
three cardio sessions again on this day for the hat trick of agony. I do not enjoy cardio one bit but it is a necessary evil which seperates a great gym physique from a great stage physique in my opinion. Suffer through and go home, that's exactly what I did.

Genetix
05-16-09, 2:39 pm
hey guys, i am sorry for the lack of updates as of late but i am back in mass getting ready for my wedding and have limited access to the net.
training is going awesome, diet is no problem and conditioning is improving.

noteable lifts:
495lbs on reverse band bench presses
700lbs on rack pulls
200lb dumbells for shrugs
300lb leg extensions

i will be on infrequently unfortunately until i get back down to tampa. i will try to keep you guys posted when anything big goes down in the gym.

Genetix
06-12-09, 3:22 pm
Hey fellow Animals, I wanted to let you guys know that I had been given an opportunity to participate in an article for FLEX Magazine last month which will hit news stands soon as the August issue. It took place during my back workout and was a truly awesome experience.

I will be posting my workouts up from oldest to newest so please give me some time, they will all get up here. I wanted to thank everyone here for their support as I approach the final six weeks to my first contest.

Matt Cena

Gambit
06-12-09, 5:21 pm
Hey brother, can't wait to see what you can do. And I can't wait to grab a couple copies of FLEX off the market shelves.


You kill it, Matt!

Hollow
06-12-09, 5:32 pm
That is outstanding, a huge congratulations to you Genetix!!!

C.Coronato
06-12-09, 5:41 pm
Hey fellow Animals, I wanted to let you guys know that I had been given an opportunity to participate in an article for FLEX Magazine last month which will hit news stands soon as the August issue. It took place during my back workout and was a truly awesome experience.

I will be posting my workouts up from oldest to newest so please give me some time, they will all get up here. I wanted to thank everyone here for their support as I approach the final six weeks to my first contest.

Matt Cena

Nice bro. Thats crazy.

Genetix
06-14-09, 10:10 am
Hey brother, can't wait to see what you can do. And I can't wait to grab a couple copies of FLEX off the market shelves.


You kill it, Matt!


That is outstanding, a huge congratulations to you Genetix!!!


Nice bro. Thats crazy.

I cannot thank you all enough for the support I have been given through the Forum. Animal has a great support system in place here for anyone looking to improve upon themselves and it has been of great benefit to me as I prepare for my competitions.

I will start logging the battles again starting today with Biceps and Traps.

Genetix
06-15-09, 9:49 am
6/14/09

I consider my training to be like a job. You show up, work hard and will be rewarded in doing so. I was limited today due to illness but managed to get through the following workout:

Biceps and Traps
Standing Alternate Dumbell Curls
30's x 15
50's x 8
45's x 10

Hammer Strength Preacher Curls
100lbs x 10
75lbs x 10
75lbs x 10

Standing Dumbell Hammer Curls
45's x 7
40's x 10
40's x 10

Life Fitness High Pulley Curls Single Arm
25lbs x 10
15lbs x 10
15lbs x 10

Lat Pulldown Shurgs
120lbs x 30
120lbs x 30
120lbs x 30

Standing Dumbell Shurgs
100's x 30
100's x 15

The workout was a little tougher than I had anticipated. I went shopping for flu medicine due to a severe cold I have had since Wednesday. I have no doubt my strength will return within a few days after my body overcomes this but I skipped my daily cardio in hopes that more rest will result in a quicker recovery. This will lead to increased work on my remaining days.

Hollow
06-15-09, 10:00 am
Even though you’re battling the flu that was still a solid workout Genetix! Good call on going for the extra rest. I hope you are feeling much better real soon.

Genetix
06-15-09, 10:55 am
Even though you’re battling the flu that was still a solid workout Genetix! Good call on going for the extra rest. I hope you are feeling much better real soon.

Thanks, Hollow1, I appreciate the support. Resting up this morning as well and hitting chest and hamstrings earlier than usual with light cardio work afterwards and cardio session to take place in the p.m.

C.Coronato
06-18-09, 1:37 pm
BRO! You and big bro on the cover of this months FLEX, i just got it, thats crazy! Good for you man. HUGE Congrats there!

G Diesel
06-18-09, 2:06 pm
Yo Genetix, don't forget about all of us little guys now that you're blowing up. Haha.

Big props and congratulations to you on the Flex cover. Way to represent our lifestyle right.

Peace, G

Toni69
06-18-09, 2:56 pm
I feel as though they should be split and here is my rationale: If you do 9-12 sets of quads, estimating 3-4 exercises 3 or 4 sets each this takes a tremendous toll on your whole body, if your training them intensely. So after quads, do you really have it in you to put forth 100% for hamstrings with the same sets and exercise numbers? I know I don't and I can't.
After going all out for leg presses, squats, narrow stance seated presses and finishing with slow contracting leg extensions I would be lying to myself if I thought I could hammer out a great hamstring workout.
I find that by training them the day before, however, it does not impede my range of motion and actually has helped my hamstrings in terms of strength and development as they will naturally be called in to work for most quad exercises.
Sorry for the long ramble I just wanted you to grasp the thinking I have used in devising this training split I follow.

I totally agree with you and do the same exact thing..I split them up for separate wo's. Good stuff!

Toni69
06-18-09, 2:56 pm
BRO! You and big bro on the cover of this months FLEX, i just got it, thats crazy! Good for you man. HUGE Congrats there!

ok..need to go get flex later today...check! ;)

Genetix
06-18-09, 7:01 pm
Again thank you to everyone here on the site for being so supportive of me throughout my career and my current return. I am very grateful for everything that the forum has done to create a community of common minded, driven individuals that have a place to interact.
Thank you, as well, to the mainstay Universal Nutrition for providing us with the forum and supplements such as the Animal Pak and Animal Flex so that we can continue to maximize and safely pursue the quest for more size.

I unfortunately have not been able to get on here as much as I would like, I have a lot going on right now, but I will try my best to get updates to you guys as soon as possible. The first contest is coming up on 5 weeks out, the second seven weeks out and the final test, The Team Universe is around 13! We're in this for the long haul guys, take care train hard and I will be back soon with updates.

Matt Cena

Angst
06-18-09, 7:05 pm
Best of luck man and kick some ass!

Pizzalamp
06-20-09, 11:55 am
congrats on the flex mag cover shot and article!!!

Genetix
06-21-09, 5:27 pm
Thanks everyone for the positive repsonse to the article. I am coming down to the wire on the return with my first contest less than 5 weeks away, second one just under 7 and the third show, being the Team Universe.

I will be posting the day shortly, I need to head back to the gym for round two and then everything will go up at once,

Pizzalamp
06-21-09, 5:29 pm
what kind of diet do u follow genetix? u were looking pretty ripped in the pics in flex?

Genetix
06-22-09, 10:12 pm
6/21/09 Biceps And Traps
Standing Freemotion Curls
15lbs x 15
25lbs x 12
30lbs x 12 for 2 sets

Low Incline Dumbell Curls
25's x 10 for 3 sets

Seated Dumbell Hammer Curls
35's x 12 for 3 sets

The volume is down given that I am now under 5 weeks out from the first competition. It's time to focus more on each repition I complete and less on how much weight is being used.

Incline Dumbell Shrugs
65's x 20 for 3 sets
Trap 3 Lifts
10lbs x 10 for 3 sets
Freemotion Standing Cable Shrugs
65lbs x 20 for 3 sets

pm session
Decline russian Medicine Ball Twists
10lb ball x 15 reps for 3 sets
Crossbench Leg Raises
3 sets of 15 reps
Standing High Cable Oblique Crunches
15lbs x 15 reps for 3 sets

Freemotion Epic Calf Raises
100lbs x 40
100lbs x 30
100lbs x 25

LifeFitness Eliptical
33 minutes
interval style
5 min warm up
18 intervals
10 minn cool down

Genetix
06-22-09, 10:14 pm
what kind of diet do u follow genetix? u were looking pretty ripped in the pics in flex?

Thanks bro. The pics were taken last month so I have made some changes since then. Basically it is a simple low-mid fat intake, cycled carbs and high protein approach. I have promised my coach I will not get into specifics though. I hope this is of some help to you.

Pizzalamp
06-22-09, 10:19 pm
Thanks bro. The pics were taken last month so I have made some changes since then. Basically it is a simple low-mid fat intake, cycled carbs and high protein approach. I have promised my coach I will not get into specifics though. I hope this is of some help to you.

cool thanks

Genetix
06-22-09, 11:31 pm
6/22/09 Chest and Hamstrings
Low Incline Smith Presses
135lbs x 15
225lbs x 15
275lbs x 8
315lbs x 4, 225lbs x 2+2*, 135lbs x 6+2*
*the +reps were 5 second negatives with 2 second pauses
225lbs x 5
this set was five second negative two second pasue and five second ascent with two second squeeze at the top. tougher than i thought so only 5 reps here

Cable Crossovers
50lbs x 10 for 3 sets

Low Incline Dumbell Flyes
40's x 10
40's x 12
-last four used spotter for added resistance on last 4 reps
35's x 10
used five second negative with two second pause and normal ascent speed

Dips to Parrilo dips
bw x 10-bw x 10 for 2 sets

Glute Ham Raises
bw x 8 full range for 3 sets

Good Mornings (low bar and wide stance)
135lbs x 15 for 3 sets

Defecit stiff legged deads
135lbs x 10
-only 1 set here, proved i was toast and should go home

pm session
split leg crunches
3 sets of 15
side plank lifts
3 sets 15 reps
swiss ball compound crunches
3 sets 15 reps

Life Fitness eliptical
40 minutes
10 minutes backward then 10 forward repeat until hit time

Hollow
06-23-09, 7:54 am
Outstanding workout Genetix!

Genetix
06-23-09, 10:58 am
Outstanding workout Genetix!

Thanks Hollow, I appreciate the support. The goal for the workouts has changed, now the focus is more on feeling each rep and less on the amount of weight used, also reps are increasing.

Genetix
06-28-09, 7:41 pm
Sorry guys, I have been tied up in a few side projects and training. Everything is going according to schedule and I will try to post up a link to some pics as to where I am at less than 4 weeks out from the first go around.

Hollow
06-29-09, 7:58 am
Good to hear things are going as planned Genetix.

Mr. Dead
06-30-09, 5:56 pm
Just found this... Caught up, and subbed for the rest of the way!!!

Genetix
07-01-09, 6:17 pm
Good to hear things are going as planned Genetix.

Thanks for the ongoing support bro, it means a lot.


Just found this... Caught up, and subbed for the rest of the way!!!

Mr. Dead, thanks for looking into the thread and checking up on progress.

Guys, I feel the effects of the diet this week as it has hit me like a shovel to the face. My energy levels are deteriorating, however, I perceived the drop to be a little more than it was as I reviewed last nights workout.
Last night we trained quads and I figured my strength was at ground zero. Well we did Wide Squat Smith Machine Squats and I was using 315lbs for 20 reps with 3 sets. I guess it wasn't as bad as I thought. I will be trying to get the workouts up and I apologize for their lack as of late. I am trying to get my website up and running with a few other side projects and still diet, train, double cardio etc. for the next 10+weeks until the contest season is over for me.

Hollow
07-01-09, 6:31 pm
Outstanding work Genetix, digging down deep to push through when the diet seems to be taking it’s toll on your energy levels! Great perseverance Genetix.

Genetix
07-03-09, 12:15 am
Guys, what can I say aside from 10 cardio sessions per week, training and posing on caloric restriction is kicking me in the face! I fight through and believe me it is a fight.
I wake up after less than 6 hours of sleep, I do this because I chose to walk this path and I walk it alone. I wake and prepare myself for what lies ahead, the pain and suffering are my doing. I created this world which I now live in and I walk through it alone.
Could I sleep in? Sure. Could I tell myself, nobody else is doing this so why should you, you don't have to do this? Yeah. But I don't. I know everything I do is upon my own free will and it is all for a cause, my cause, my pursuit and my dream. That cause is a Natural Pro Card in the IFPA. That cause is a return to the Team Universe stage in New York in my best condition ever. That cause is the reason I suffer and I walk alone into the pain and embrace it for I know without suffer there is no gratification. Things that come easy in life usually yield no gratification once they are attained. I will gain my gratification and I will not be alone when it happens. I will be there on behalf of all those who supported me, who believed in me and who stood by me during the tough times. I represent every Animal when I train and when I compete. It is for OUR cause I fight this battle daily. Again I thank everyone here for their support and encouragement. I will not let anyone down, I am training my a@* off and it will all be worth it in just a few short weeks.

Matt Cena

Hollow
07-03-09, 5:01 pm
All I can say is you have an outstanding mindset Genetix and wish you the very best!!!

Feel The Power
07-04-09, 4:34 pm
Keep grinding it out!! It will be well worth it and you will be happy you didn't give up. I read up on your journey and you definately sound like you are ready to bring it home. I can't wait to check back and see how you did.

Mr. Dead
07-07-09, 6:30 pm
Push for that cause and dream, brother... You'll get there, and the victory will be oh so sweet...

Firedrake
07-07-09, 7:57 pm
Why do you do it? For the same reason the rest of is do. There's a call from the iron -- a demand that we keep coming back and pushing ourselves. No matter how much you do, there's a little voice inside that says "What ELSE can you do?" "How hard can you go?" "How high can you climb."

I'm 55, and have set myself the goal (with Rage, who's already my regular trainer) of stepping onstage for the first time since I was 18 at the L.A. show in one year and a few days. I hate cardio, but have done the two hours a day thing before, and will again. I'm starting to add mass again with Rage's new contest, and we'll see how much I can gain in clean muscle for the contest, and probably through early spring before I start cutting again.

I know about the call to sleep in, or to slack off on sets or "I don't need that much cardio today . . ." and the answer "yeah, but the other guy ISN'T slacking off".

Genetix
07-13-09, 11:13 pm
Why do you do it? For the same reason the rest of is do. There's a call from the iron -- a demand that we keep coming back and pushing ourselves. No matter how much you do, there's a little voice inside that says "What ELSE can you do?" "How hard can you go?" "How high can you climb."

I'm 55, and have set myself the goal (with Rage, who's already my regular trainer) of stepping onstage for the first time since I was 18 at the L.A. show in one year and a few days. I hate cardio, but have done the two hours a day thing before, and will again. I'm starting to add mass again with Rage's new contest, and we'll see how much I can gain in clean muscle for the contest, and probably through early spring before I start cutting again.

I know about the call to sleep in, or to slack off on sets or "I don't need that much cardio today . . ." and the answer "yeah, but the other guy ISN'T slacking off".

Very well said Firedrake. I appreciate you checking in as your post has affirmed what drives me. I will be heading back to the gym within the next hour for my posing session, it will be 0030 eastern standard time. I go at this time so that I don't have anyone wlse to deal with and I can focus on what I need to improve.

I wish you the best of luck in your future competition and find your story very inspiring. Thanks again.

Matt Cena

Firedrake
07-14-09, 1:21 am
Thanks, Matt -- you may be somewhat further along this path than I, but it's the -same- path. I just was looking at your page. Do you have any more recent pics? I'd like to see how you're doing!

12 days and counting -- keep climbing, bro!

Genetix
07-22-09, 10:26 am
The show is this Saturday and I couldn't be any more excited. I have trained and dieted to the best of my ability for this event. I am going to give it my all in the attempt of winning an IFPA Pro Card by capturing the Overall Yankee Classic Title for Men's Open Bodybuilding.

I cannot thank the guys at Universal enough for their support and belief in me as well as all of you from the forum who have stood by me and supported me on this quest. It truly means a lot to me and I am grateful to have such a strong support system during this competitive year.I will be posing, training and getting the final details down for Saturday so I may not be on as often as I would like. I just wanted to make sure I thanked everyone for sticking with me through this long journey.

Matt Cena

Genetix
07-22-09, 10:40 am
I also wanted to take the time to thank my contest advisor, Layne Norton. He has been a pleasure to work with and has definitely helped me achieve the best physique I will have ever stepped onstage with. I cannot thank him enough for his support, encouragement and instruction as I pursued my dream and just wanted to publicly thank him for that here.

Matt Cena

Hollow
07-22-09, 10:43 am
Wishing you the very best Genetix!!!

Genetix
07-27-09, 6:23 pm
Well guys and gals,
Round One: The OCB Yankee Classic
Results: Men's Tall First Place Open Division

I manged a class victory but was edged out for the overall title. This means that I was unable to obtain my IFPA Pro Card at this event. Since it is pretty much common knowledge now, I have no problem telling everyone that I had suffered a shoulder injury weeks prior to the event somewhat hindering my ability to train to my expectations. I have a full schedule ahead of me and will keep pressing through. The judges who provided me feedback said that they were unable to tell that I had suffered from any injury and didn't think my posing looked inhibited whatsoever. This is good news as I was still not 100% during the event.

Next Round coming soon, the NPC Tim Gardner Extravaganza August 7&8 in Tampa, FL.

Mr. Dead
07-27-09, 6:49 pm
Well guys and gals,
Round One: The OCB Yankee Classic
Results: Men's Tall First Place Open Division

I manged a class victory but was edged out for the overall title. This means that I was unable to obtain my IFPA Pro Card at this event. Since it is pretty much common knowledge now, I have no problem telling everyone that I had suffered a shoulder injury weeks prior to the event somewhat hindering my ability to train to my expectations. I have a full schedule ahead of me and will keep pressing through. The judges who provided me feedback said that they were unable to tell that I had suffered from any injury and didn't think my posing looked inhibited whatsoever. This is good news as I was still not 100% during the event.

Next Round coming soon, the NPC Tim Gardner Extravaganza August 7&8 in Tampa, FL.

Pretty darn good, for not being 100%... Especially if the judges couldn't tell that you had an injury... Lookin' forward to seeing you do some serious damage in the next round!!!

Firedrake
07-27-09, 6:51 pm
That's a performance to be proud of, Matt! With the buggy shoulder, still managing to win your class is a real testament to your preparation and persistance!

Best of luck in Florida!

Reacher34
07-27-09, 7:06 pm
Congratulations, Matt. You followed through and got damn close to the very top even with an injury. Good luck in August, although I'm sure you won't need it as much as your competition will.

Hollow
07-27-09, 8:05 pm
That's a performance to be proud of, Matt! With the buggy shoulder, still managing to win your class is a real testament to your preparation and persistance!

Best of luck in Florida!

X2!!! Huge congrats to you Genetix!!!

G Diesel
07-27-09, 8:29 pm
Much respect, Genetix. Big win, my brother, made all the sweeter by dealing with adversity... Keep pushing hard bro. Stay focused and grind it out. On to the next round.

Peace, G

Genetix
07-31-09, 9:30 am
Pretty darn good, for not being 100%... Especially if the judges couldn't tell that you had an injury... Lookin' forward to seeing you do some serious damage in the next round!!!

Thank you Mr. Dead for your support. I am getting ready for next weekend and have had to slightly adjust my training style in order to keep my shoulder as good as it can be right now. The time for complete recovery will come but it is not anytime soon. As for now, rest, ice and Animal FLEX are keeping me functioning. It feels a lot better but I can tell it's not 100%.


That's a performance to be proud of, Matt! With the buggy shoulder, still managing to win your class is a real testament to your preparation and persistance!

Best of luck in Florida!

Firedrake, thank you again for your support and checking in. I will keep you all posted of how I fare next weekend, August 7&8 here in Tampa.



Congratulations, Matt. You followed through and got damn close to the very top even with an injury. Good luck in August, although I'm sure you won't need it as much as your competition will.

Reacher34, thanks for the encouragement and vote of confidence. I am brushing up on my poses so I will look as close to "normal" as I can in them. I again thank you for your support.


X2!!! Huge congrats to you Genetix!!!

Hollow1, thank you for following me on this path I have chosen. I always appreciate your feedback and support.


Much respect, Genetix. Big win, my brother, made all the sweeter by dealing with adversity... Keep pushing hard bro. Stay focused and grind it out. On to the next round.

Peace, G

G Diesel, I cannot thank you enough for your support in my journey. You have been a huge factor and inspiration during my preperation. I appreciate your words of support and encouragement along the way. A deepest thank you for all you have helped me with.

Matt Cena

J-Dawg
07-31-09, 9:42 am
Way to go Genetix at your recent show. I can see your hard work and dedication to this sport is really paying off. Best of luck at your show next weekend.

Universal Rep
07-31-09, 9:46 am
Well guys and gals,
Round One: The OCB Yankee Classic
Results: Men's Tall First Place Open Division

I manged a class victory but was edged out for the overall title. This means that I was unable to obtain my IFPA Pro Card at this event. Since it is pretty much common knowledge now, I have no problem telling everyone that I had suffered a shoulder injury weeks prior to the event somewhat hindering my ability to train to my expectations. I have a full schedule ahead of me and will keep pressing through. The judges who provided me feedback said that they were unable to tell that I had suffered from any injury and didn't think my posing looked inhibited whatsoever. This is good news as I was still not 100% during the event.

Next Round coming soon, the NPC Tim Gardner Extravaganza August 7&8 in Tampa, FL.

Congrats brother. Class is something to be proud of. You'll get the Overall in Tampa...

Genetix
07-31-09, 9:59 pm
Way to go Genetix at your recent show. I can see your hard work and dedication to this sport is really paying off. Best of luck at your show next weekend.

J-Dawg, thanks for checking in bro. I appreciate your words of encouragement.


Congrats brother. Class is something to be proud of. You'll get the Overall in Tampa...

Universal Rep, thank you very much for taking the time to stop in and check on my progress. I am training as hard as possible for next weekend and will be ready to go come next Friday.
I cannot thank Universal enough for putting out products that we as hard training athletes can have confidence in using. There are far too many companies out there just putting anything they can on the shelf and it means a lot from an athletes perspective to have a company you believe in. Universal is a solid company with solid folks and I appreciate everything you guys stand for and do.

Matt Cena

Genetix
07-31-09, 10:07 pm
As many of you may know and for those of you who don't I have been entrusting my dietary preperations to IFPA and NGA Pro Layne Norton. I was impressed by what he has been able to help me accomplish and have turned my entire prep over to him.

After discussing training, nutrition and my competitive goals, I have decided I would like to pursue his style of training as well. The format is know as PHAT or Power Hypertrophy Adapative Training. I started my new workout routine today and under his full guidance am looking forward to earning my Pro Cards, yes cards as I will be gunning for multiple federations in the upcoming months.

The Journey continues and the path has changed. I am one week out from my next competition and am looking forward to the progress and challenges this training style presents. I will be posting my progress here for all interested to follow.

Day 1 PHAT
Today was Shoulders and Arms. It was intense but I had to be cautious with my left wing (how I refer to my shoulder), it is coming around and I don't want to set myself back any further.

Matt Cena

Hollow
08-01-09, 10:40 am
First off, I wish you the very best in your upcoming competition!!!

It will be very interesting to see how you enjoy following PHAT. I hope your shoulder heals up to allow you get to get back into full bore training.

Genetix
08-01-09, 11:22 pm
First off, I wish you the very best in your upcoming competition!!!

It will be very interesting to see how you enjoy following PHAT. I hope your shoulder heals up to allow you get to get back into full bore training.

Thank you Hollow1, I am looking forward to my PHAT experience. Also the shoulder is coming around nicely so I am hoping to be full bore soon, I will however be dieting through around Novemver now so we will see how it works on restrictive calories. That will be the true test. If i am making progress and improvements with that physiological environment then the off season will be very productive!

Matt Cena

Genetix
08-03-09, 11:24 pm
Today was lower body power day. The workout was better than expected as I surprised myself on a few excercises. I still have strength, not as much as off season, but a very fair amount for someone who has dieted for 22 weeks.

Contest Photos are up on my website, www.mattcena.com for anyone interested in viewing how the first show went. I have some things I have been fine tuning these past couple weeksas that was my first time onstage in three years.

Matt Cena

Genetix
08-04-09, 5:47 pm
Back and Biceps
Today is ontest week so instead of an off day as I would have on the typical PHAT rotation, I went in to train back and biceps. Pretty much pumping movements as I am not trying to set or break any records just keep the muscles working and pulling in glycogen.
The workout went rather wuickly and now all that is left is a cardio session and practicing my posing routine for Saturday.

Matt Cena

Firedrake
08-04-09, 6:22 pm
Best of luck! Keep us posted on the results!

Hollow
08-05-09, 8:48 am
Best of luck! Keep us posted on the results!

X2! You looked great in the pics.

Genetix
08-09-09, 7:15 am
I wanted to take the time to thank the NPC for sanctioning this event and Tim Gardner for promoting it, providing us athletes with a phenomenal stage to showcase our physiques. This was a two day event held in conjunction with the PBW IFBB Tampa Contest.

It was a truly memorable experience and all athletes were treated well beyond my expectations. There was a surprise announcement made at the athlete's meeting on Friday night, the Overall Open Men's Winner was to receive an all expense paid trip to the '10 Ironman in California as a VIP guest to Shawn Ray as well as a GenR8 Gift Bag. My training partner Mark Antonek achieved this feat and was more than happy with this.

It was an honor to be able to compete with these gentlemen and my class was comprised of 6 quality contenders. I managed 2nd out of 6 and will be fine tuning yet again as I prepare for the Team Universe.

Time to press onward and get ready. Thank all of the ANIMAL's who have supported me and followed along my journey this year. There is a lot more to come..............

Matt Cena

naturalguy
08-09-09, 9:39 am
Congrats Matt. 2nd in that caliber of show is no joke.

Genetix
08-10-09, 2:48 pm
Congrats Matt. 2nd in that caliber of show is no joke.

Thank you very much for the support.
My next stop is in 5 weeks and 4 days at the Team Universe in Manhattan. I am hoping to make the necessary improvements to place there as well.

Matt Cena

Mr. Dead
08-10-09, 2:50 pm
Thank you very much for the support.
My next stop is in 5 weeks and 4 days at the Team Universe in Manhattan. I am hoping to make the necessary improvements to place there as well.

Matt Cena

Definitely lookin' forward to seein' ya announced as first at the Team Universe!!!

Hollow
08-10-09, 3:34 pm
A huge congrats to both you Genetix and your training partner!!! Outstanding!!!

Firedrake
08-10-09, 8:24 pm
Congrats to you and your training partner, and I suspect you now have a good idea what you need to do to top out at the Team Universe!

Great work! Let us know when pics are available.

Reacher34
08-11-09, 8:23 pm
Well done. Stay hungry and kill em in 5 weeks.

Genetix
08-11-09, 8:24 pm
Definitely lookin' forward to seein' ya announced as first at the Team Universe!!!

Thank you very much for your kind words of encouragement. I truly appreciate the support.


A huge congrats to both you Genetix and your training partner!!! Outstanding!!!

Thank you Hollow, I am so proud of Mark and his accomplishment. You can get more information about him at his site www.markantonek.com for those who are interested.


Congrats to you and your training partner, and I suspect you now have a good idea what you need to do to top out at the Team Universe!

Great work! Let us know when pics are available.

Thanks FireDrake, I have been provided the feedback needed to start my improvements over the next 5 weeks for the Universe and I am excited.

Thank you again everyone for your continued support and enthusiasm as I pursue my goal of achieving Natural Pro Status.

Matt Cena

Genetix
08-11-09, 8:26 pm
Yesterday was a Lower Body Power Workout. I was very excited about some of the numbers I achieved as this is my main focus to bring up my legs and reshape them. I am confident that with this program I will be able to achieve that.

Today was a day off and I took it off completely allowing myself time for contemplation and relaxation. I will be hitting the gym again tomorrow as the PHAT SPlit continues.

Matt Cena

Genetix
08-12-09, 6:21 pm
Today was my Hypertrophy Day for Back and Chest. The workout went smoothly but my strength seems somewhat reduced due to the increase in volume. I estimate my strength will level out and return soon, but with the reduced calories I will not guarantee it.

I performed a 45minute HIIT Cardio session immediately post workout on the Life Fitness Elliptical Trainer. 5 minute warm up intervals and 15 minute cooldown, the Level was 10 for the entire duration of my cardio session.

Matt Cena

Mr. Dead
08-12-09, 6:24 pm
Looks like you had some killer sessions!!!

Genetix
08-13-09, 7:07 pm
Looks like you had some killer sessions!!!

Thanks for the words of encouragement my friend. i am trying my hardest as anything less would not suffice.

Lower Body Hypertrophy day

I would be lying if I said this was a pleasant day. I put everything I had into it just to be able to walk out the front door of the gym in one piece. I was light headed more than a few times but impressed myself with some of the lifts I was able to achieve. I have dieted for 23 weeks now and still managed a 900lb leg press as well as a 350lb stiff legged deadlift.

I will be recovering from this for a while just by laying down getting up only to eat my meals as they are scheduled.

Matt Cena

Genetix
08-15-09, 2:10 pm
Yesterday was another PHAT day, the workouts are taking their toll as the increased volume is putting me into a state of "survival" inside the gym. My average workout is just over two hours and this is no slacking off, head in get the job done time.

Anyway, training was intense as usual and after my postworkout meal I pretty much went comatose setting my alarm so that I would wake up in order to eat my next meal without sleeping straigh tthrough until today.

34 More Days and I will be on stage in Manhattan, to endure is to prevail!

Matt Cena

Firedrake
08-15-09, 8:11 pm
That's some killer sessions, Matt, you must really be peeling down, even with those weights! Keep driving toward your goal, bro, and what you're striving for WILL be yours!

scals
08-15-09, 8:30 pm
Congrats on all the success brother. Your going to do great at the Team Universe. Definitely in your corner the whole way. I'm thinking Team Universe 2010 for myself, so I'll be there cheerin ya on.

Genetix
08-17-09, 10:21 am
August 16 Upper Body Power Day

The upper body Power Day went well. My strength has stabilized and returned somewhat on certain exercises. It takes a great deal to train your entire upper body in one workout session, where as I used to spread it over 4 or 5 days depending.

These workouts are by no means a quick in and out training session. They push your tolerances to the limit and my average session is still around 2 hours, not including the cardio work that I must accomplish. I am pushing through and will continue to do so.
The best final product will be revealed in Manhattan September 18 & 19.

Matt Cena

Hollow
08-17-09, 12:19 pm
Those workouts sound extremely intense Genetix! Come September your competition won't even know what hit them.

Genetix
08-18-09, 7:34 am
That's some killer sessions, Matt, you must really be peeling down, even with those weights! Keep driving toward your goal, bro, and what you're striving for WILL be yours!

Firederake, I thank you for your continued support of my efforts. I am putting everything that I can into the preperation for this event and am confident I will present the best possible physique for that day.


Congrats on all the success brother. Your going to do great at the Team Universe. Definitely in your corner the whole way. I'm thinking Team Universe 2010 for myself, so I'll be there cheerin ya on.

Scals17, thanks for checking in bro and showing your support. I am glad to hear that you will be giving the Team Universe a shot next year. It is a truly awesome experience to be in front of the New York crowd as they truly support our training efforts. Thanks for cheering me on.


Those workouts sound extremely intense Genetix! Come September your competition won't even know what hit them.

Hollow1, you have shown tremendous levels of support and encouragement, for that I am extremely grateful. As stated above, I am putting all my energy into preparing for this event so regardless of the outcome the New York crowd will see the best possible version of Matt Cena.

I cannot thank all of you here at the Forvm for the support you have provided for me. Your words give me strength and motivation, allowing me to push on no matter what level of energy I feel as though I have. I check in on this board and gain the strength to push through my next cardio session or the grueling workout I have ahead of me. I am grateful for all of your support and thank all those who have voiced their support here.

Matt Cena

Genetix
08-18-09, 7:38 am
Lower Body Power Day yesterday and the strength is coming up. I am amazed at the fact that I am gaining now at this point in my prep. I have actually reversed direction and started to put on some weight. I have further restricted my calories as well as increased my cardiovascular work. This is all done in an effort to be the very best I can for the Team Universe.

I have beaten the books as far as training heavier and more reps than my last Lower Body Power outing. To top things off, I had a 50min HIIt Cardio session yesterday in the a.m. as well as a 45min moderate intensity session using the Nautalis StairMaster late in the evening.

Matt Cena

Hollow
08-20-09, 9:25 am
That is outstanding to hear that your strength is gaining and you putting on additional weight throughout this prep. I will say this, those cardio sessions sound like they are not for the faint of heart!

Firedrake
08-20-09, 4:35 pm
It's great to hear that your strength and mass is still building even during prep! That's amazing!

As for support: this Forum has been such support to me as I came back from back surgery, that I feel I have to pass it on, and I know they'll be there for me again next year as I get ready for my first contest since I was 18 at age 56 (by then).

That's what this crew is all about.

Mr. Dead
08-20-09, 4:42 pm
Great sessions!!! Definitely great that you're gaining strength, even during prep!!! Outstanding stuff!!!

Genetix
08-21-09, 8:02 am
NEW GAMEPLAN

I have made the tough decision of leaving the guidance of Team Norton. I have the utmost respect and admiration for Layne. I am truly greatful for the physique which he helped me to achieve during the 23+weeks that I worked with him. I would definitely recommend him to anyone interested in obtaining a contest advisor. At this point and time, however, I feel that I need to be monitored on a more personal day to day in person type basis as my body is constantly changing.

I have chosen to complete my competitive season under the guidance of Tim Gardner, founder of Team*Bodytech. Tim is a renowned coach with an extensive track record as well as hunderds of athletes under his guidance. I am able to meet him constantly at his training facility for evaluations and changes. I have 3 weeks to my first contest and the following week is the Team Universe. I am confident this will be a smooth and productive transition so expect Tim and I to continue improving my physique over the next few weeks.

Again, I was and am very pleased with the results under Layne's guidance and will foerever be grateful for his assistance. He truly cares about all his athletes and has a positive attitude to wards their success. I again thank him for all he has done to help me out, the time and effort he put into me as well as the results he helped me to achieve.

Matt Cena

Genetix
08-21-09, 8:05 am
That is outstanding to hear that your strength is gaining and you putting on additional weight throughout this prep. I will say this, those cardio sessions sound like they are not for the faint of heart!

Thanks Hollow1, and the cardio sessions were a little rough but if you want it bad enough you do whatever is demanded upon you, that is my approach.


It's great to hear that your strength and mass is still building even during prep! That's amazing!

As for support: this Forum has been such support to me as I came back from back surgery, that I feel I have to pass it on, and I know they'll be there for me again next year as I get ready for my first contest since I was 18 at age 56 (by then).

That's what this crew is all about.

Firedrake, I look forward to being able to chart your progress and support you as you prepare for your next event. You can count on me to be in your corner.


Great sessions!!! Definitely great that you're gaining strength, even during prep!!! Outstanding stuff!!!

Thanks Mr. Dead, I have switched a few things up now but strength yesterday was still high so I am going to keep pushing onward.

Matt Cena

naturalguy
08-21-09, 8:30 am
NEW GAMEPLAN

I have made the tough decision of leaving the guidance of Team Norton. I have the utmost respect and admiration for Layne. I am truly greatful for the physique which he helped me to achieve during the 23+weeks that I worked with him. I would definitely recommend him to anyone interested in obtaining a contest advisor. At this point and time, however, I feel that I need to be monitored on a more personal day to day in person type basis as my body is constantly changing.

I have chosen to complete my competitive season under the guidance of Tim Gardner, founder of Team*Bodytech. Tim is a renowned coach with an extensive track record as well as hunderds of athletes under his guidance. I am able to meet him constantly at his training facility for evaluations and changes. I have 3 weeks to my first contest and the following week is the Team Universe. I am confident this will be a smooth and productive transition so expect Tim and I to continue improving my physique over the next few weeks.

Again, I was and am very pleased with the results under Layne's guidance and will foerever be grateful for his assistance. He truly cares about all his athletes and has a positive attitude to wards their success. I again thank him for all he has done to help me out, the time and effort he put into me as well as the results he helped me to achieve.

Matt Cena

Yeah Layne is a great guy.

You have to do what you think is right for you, I am sure Layne would understand that more than anyone.

Finish strong Matt

Genetix
08-21-09, 8:37 pm
Yeah Layne is a great guy.

You have to do what you think is right for you, I am sure Layne would understand that more than anyone.

Finish strong Matt

Layne definitely is a great individual. Again I have the utmost respect and admiration for him. I hope he understands my decision and if he had been located in Florida where I could see him in person several times per week I definitely would have remained with him. It is just tough for me now mentally as the feedback I have been getting indicates slightly missing my peaks despite hwat I thought. I felt as though I had peaked great for both events but others had made comments such as "Had the contest been Thursday, you would have won" and "Two days out you were solid and very vascular but come the show something just wasn't there."
This is very tough to control from email pictures and is something that in person can more easily be detected. I do whatever I am told and that is my main focus so I am not concerned with any changes going into or leading up to an event as long as I know I have followed the plan as I have been instructed and put everything I have into my training.
I look forward to working with Tim to see how we can further improve my physique under such close supervision.

Matt Cena

Genetix
08-23-09, 1:46 am
I just got home from Orlando now where my training partner, Mark Antonek, captured the Heavy Weight and Overall Men's Open Titles at Deke Warner's NPC Florida State Championships. Congratulations on a well deserved victory Mark.
Mark's next stop is Ohio for the North Americans, I wish him the best of luck. Those interested in learning more about Mark can check out his website at www.markantonek.com.

Matt cena

Genetix
08-23-09, 9:59 pm
This week will mark my first full week under the guidance of Tim Gardner. I am very excited as we are 3 weeks away from my first competition under his supervision.

Today was an off training day with just a 30 minute walk as my cardio. The new diet and training is a good transition for me and I will be meeting with Tim tomorrow night to go over things.

Matt Cena

scals
08-24-09, 12:38 am
Best of luck with the last 3 weeks bro. Hopefully the new trainer works well going into Team Universe.

Genetix
08-24-09, 7:10 am
Best of luck with the last 3 weeks bro. Hopefully the new trainer works well going into Team Universe.

Thanks scals17. I am confident that this is both a great fit and will be beneficial to what I am trying to achieve. Tim will be traveling to the Team Universe so I will be constantly monitored. I feel this is what I have been missing from my prep is someone watching, monitoring and adapting my program as it happens.

Matt Cena

Hollow
08-24-09, 8:30 am
Best of luck with the last 3 weeks bro. Hopefully the new trainer works well going into Team Universe.

X2! Also, wishing your training partner, Mark Antonek all the best in his upcoming show.

Mr. Dead
08-24-09, 4:50 pm
Lookin' forward to seein' the next 3 weeks of pain, torture, determination, and triumph!!!

Genetix
08-24-09, 10:36 pm
X2! Also, wishing your training partner, Mark Antonek all the best in his upcoming show.

Thank you Hollow, I will pass along your support to Mark as well.


Lookin' forward to seein' the next 3 weeks of pain, torture, determination, and triumph!!!

Mr. Dead, the next three weeks will look rather confusing now. I am thrilled with the progress we have made in only the four days that Tim Gardner and I have been working together. We have decided I will be stepping onstage earlier than anticipated. I will keep you all updated but as of now it will definitely be before my original plan.

Matt Cena

Genetix
08-25-09, 1:52 pm
Last night was an assualt on Shoulders and Triceps. The workout went well and was intense the whole way through. My program has been designed to advance certain aspects of my physique which need additional training stimulation while keeping proportions and seperation.
Today will be another great workout, I am sure of that. I just have a bunch of errands to run for the upcoming week as well as food shopping for the dietary changes.

Matt Cena

Firedrake
08-25-09, 3:54 pm
Keep it goin', Matt -- you got this!

As for shopping: I was at Costco last night, and someone in a Gold's Gym t-shirt saw the four ten lb. bags of chicken breasts and family paks of steak and looked at me and said "On a bulk, huh?" I just grinned and said "It beats cutting!"

<grin>

C.Coronato
08-25-09, 4:17 pm
Awesome results so far, and good luck with the further shows. Ill be in here for sure.

Genetix
08-25-09, 9:48 pm
Keep it goin', Matt -- you got this!

As for shopping: I was at Costco last night, and someone in a Gold's Gym t-shirt saw the four ten lb. bags of chicken breasts and family paks of steak and looked at me and said "On a bulk, huh?" I just grinned and said "It beats cutting!"

<grin>

That's awesome! My off season won't start until November 15th but I am going through bags of chicken breasts. The people at Sam's Club are starting to recognize me I am in there so much. Keep the growing going Firedrake!


Awesome results so far, and good luck with the further shows. Ill be in here for sure.

Thanks treetrunklegs for checking in again and voicing your support. We are "stacking the schedule" so to speak and I am thoroughly capable of rising to the challenge. As of now we are looking at Sept 5, 12, 18&19, Oct 3, 10, 31, Nov 7 and finally 14th. This will finish my contest season with 10 contests for the year.

Matt Cena

Genetix
08-25-09, 9:50 pm
Today was a Big Back Blast. Again, I used a variety of excercises and form that I have not used for quite some time. The new diet is great as is the training. This has led to us fast tracking my next show for next weekend, September 5th. I am very excited as everything is truly coming together now.

Matt Cena

Hollow
08-26-09, 7:47 am
It is great to hear your diet and training is going so well for you Genetix! Wishing you the best for your show next weekend!

Genetix
08-27-09, 3:32 pm
It is great to hear your diet and training is going so well for you Genetix! Wishing you the best for your show next weekend!

Thanks bro, the change is definitely working out for the best.

8/26 Quad Assault

Last night was a great quad workout. My bodyweight is currently 190lbs and I managed a 990lb leg press Narrow stance and some other great training as well. I am extremely pleased with how my physique is responding to both the customized training routine and the new diet plan. Next Saturday we shall see an improved version of Matt Cena.

Matt Cena

Firedrake
08-27-09, 3:34 pm
990 with a narrow stance is no joke, bro! I lost my position when I slipped up the pad and got buried with 795 the other day . . . great stuff, especially this close to contest time!

I can't wait to see what you turn up with!

scals
08-27-09, 5:09 pm
You got this shit Matt. Keep it tight the next 10 days and you'll do awesome!

Genetix
08-27-09, 8:38 pm
You got this shit Matt. Keep it tight the next 10 days and you'll do awesome!

Thanks so much for the support scals17, you guys here on the forvm keep me going strong. I draw off of the support from here during the day whether it be getting all my meals in on time or getting the extra reps I need to finish my sets. I feel as though every ounce of effort counts and I won't let anybody down, I keep pushing.

8/27 Chisseled Chest

Every rep today was a determined drive and focus on etching in the fine lines throughout my pecs. Strecthing and contracting with full force. Pounding out rep after rep to ensure the striated masses ontop my ribcage were fully exhausted by days end. It was an awesome workout and I need that.
Make every rep count because somewhere out there somebody else is and if you don't you will be left behind!

Matt Cena

Firedrake
08-27-09, 8:50 pm
Make every rep count because somewhere out there somebody else is and if you don't you will be left behind!

Matt Cena

I -LIKE- that! Get it done, Matt!

Genetix
08-27-09, 9:42 pm
990 with a narrow stance is no joke, bro! I lost my position when I slipped up the pad and got buried with 795 the other day . . . great stuff, especially this close to contest time!

I can't wait to see what you turn up with!


I -LIKE- that! Get it done, Matt!

Thank you very much for the ongoing words of encouragement. I am really excited about the changes as well as stregth I am experiencing. I promised I wouldn't put up any pictures until after this contest so unfortunately I can't share that part of the excitement yet with you guys but it is a night and day difference. I can't wait for next Saturday.

Matt Cena

Hollow
08-28-09, 10:00 am
I -LIKE- that! Get it done, Matt!

X2! Outstanding work on your quad day!!!

Genetix
08-28-09, 3:40 pm
X2! Outstanding work on your quad day!!!

Thanks bro. 8 Days Out as of today and just finished my workout I am cooked and will post details later, right now I will just set my alarm for a half hour nap.

Matt Cena

Mr. Dead
08-28-09, 3:46 pm
Thanks bro. 8 Days Out as of today and just finished my workout I am cooked and will post details later, right now I will just set my alarm for a half hour nap.

Matt Cena

Those 8 days are going to fly, quick!!! Enjoy the nap, it was well earned!!!

Genetix
08-28-09, 6:39 pm
Those 8 days are going to fly, quick!!! Enjoy the nap, it was well earned!!!

Thanks bro, as you guys can imagine I am carrying myself through on a day by day basis with the support and strength I receive from the forvm and my faith in my destination as well as other beliefs.

I have officially been on a contest diet for 26 weeks as of Saturday and still going all the way through November 14th. Even though this has been the longest competitive season of my entire career my weight is remaining about the same hovering between 190-194lbs and my conditiong keeps getting better.

Today I fried my hamstrings and quickly shocked my biceps. I am really focusing on the strong muscular contractions as well as slow negative stretching on each rep of every set. I feel the Negative is an often overlooked part of competition and off season training. Most guys I have been seeing in the gym recently are all about throwing weight around at all costs with quick jerking motions and haphazard form. This was the "switch" which made me more aware of every rep I do. I have to remain with a laserlike focus as I know someone out there is training just as hard if not harder preparing for one of the many shows that I will be entering. I posed quickly this afternoon and will be practicing again later tonight when my energy levelsreturn to somewhat baseline.

I thank everyone here for checking in and voicing their support. I wish you guys the very best in your training endeavors.

Matt Cena

Genetix
08-29-09, 10:40 am
I performed 30 minutes of brisk walking this morning then later on this afternoon I will be hitting the gym for some abdominal and calf work. Then I will have the rest of the day to relax, work on my tan or read a book. The depletion starts tomorrow in the a.m. and I am really excited about the changes. I can't wait to step onstage.

The contest I will be competing in is the 2009 Royal Palm Bodybuilding Championships promoted by Calvin Choy and sanctioned by the NPC.

Matt Cena

Genetix
08-29-09, 8:18 pm
My training partner Mark Antonek has just won the North American Masters 40+ Overall and is now an IFBB Pro. Mark is a very hard working New Jersey Native and Sheriff's Department Deputy. He is a truly great individual and I am so overjoyed with this news. He worked his tail off and I am glad that I had the honor or trading reps in the gym with him as he made his dream into a reality. Congratulations my friend.

Matt Cena

Genetix
08-30-09, 9:40 pm
Today started with 45 minutes of cardio followed by my only carb intake for the day coming in at Meal 1. Tonight was another 45minute session of cardio and I am now at home resting. I will be meeting tomorrow with my trainer, Tim Garner and we will be evaluating my current status the making any necessary adjustments on a day by day basis going into this event. I am really fired up for this weekend for the NPC Royal Palm BodyBuilding Championships in Cape Coral, Florida. I will not have my laptop with me for the trip though so I will be sure to check in and update you guys how I did when I get back form the trip.

Matt Cena

Hollow
08-31-09, 8:58 am
A huge congratulations to your training partner Mark Antonek turning IFBB pro!!!

Just a little curious as to what you do for cardio work? Do you mix it up for variety?

Genetix
08-31-09, 9:21 am
A huge congratulations to your training partner Mark Antonek turning IFBB pro!!!

Just a little curious as to what you do for cardio work? Do you mix it up for variety?

The cardio sessions in the morning are a brisk paced walk outside. Here in Florida with the humidity as well as the terrain that I walk it gives me a good way to increase heart rate efficiently as well as break a quick sweat.
My p.m. sessions are performed on an elliptical where for 10 minutes I stride forward, followed by 10 minutes reverse stride, etc. until the final 5 minutes are performed. I will rotate this order each session starting with reverse for my next session, etc.

Matt Cena

Hollow
08-31-09, 9:45 am
Thanks for answering my question Genetix! It’s always great when you can hit any cardio outside and I’m going to keep that one in mind regarding the elliptical (mixing it up with the forward/reverse order).

Genetix
08-31-09, 9:03 pm
Thanks for answering my question Genetix! It’s always great when you can hit any cardio outside and I’m going to keep that one in mind regarding the elliptical (mixing it up with the forward/reverse order).

No problem man,anytime you have a question feel free to ask. In my opinion this sport should be about helping each other out to the best of our abilities. I believe each time I step onstage I am there to compete against myself and improve from my last outing regardless of my placing. I think some of this attitude to help each other out has disappeared over the years, which in my mind again is somewhat sad. So antime I can be of help to you or anyone else, I am here for that.

8/31 Chest, Shoulders and Triceps

Today again began with a 45 minute Cardio session followed up by Meal 1 with reduced carbohydrates
and the only carbs of the day again.

This afternoon it was off to the gym and I trained Chest, Shoulders and Triceps. The workout was grueling taking my all to push through. Where this is a contest and depletion week I was not trying to set any records in the gym, but I did still train as hard as I could today again focusing on the complete range of motion with a strong muscular contraction.

I finished my training day with a 45 minute p.m. cardio session on the Life Fitness Elliptical Trainer and am now resting up. I have posted some progress pics up in the Gossip, News section so feel free to check them out and leave feedback either here or on that thread.

Matt Cena

Firedrake
08-31-09, 9:05 pm
Keep it grinding, Matt -- there are the days that bring it all home. You'll push through and get it done, I've no doubt!

Genetix
08-31-09, 9:28 pm
Keep it grinding, Matt -- there are the days that bring it all home. You'll push through and get it done, I've no doubt!

Thanks bro, I am fired up for this weekend and am staying very postitive depsite a reduced energy level. It's all part of this beautiful sport we call bodybuilding.

Matt Cena

Genetix
09-01-09, 1:15 pm
9/1 Back, Biceps, Traps

This morning again began with 45 mintues of cardio outdoors followed promptly by Meal 1, no carbs today however with this meal. My only carbs came at meal 3 in the form of vegetables.

I trained back, biceps and traps getting it all in in just over an hour. I am relaxingnow as I will have to go back into the gym at 7p.m. for my last cardio session. I am tightening up even more which is a good sign.

Matt Cena

Firedrake
09-01-09, 1:16 pm
Get shrinkwrapped, bro!

Mr. Dead
09-01-09, 6:01 pm
Killer session!!! You're going to be beyond shredded!!!

Genetix
09-01-09, 9:30 pm
Get shrinkwrapped, bro!


Killer session!!! You're going to be beyond shredded!!!

Thank you guys so much. Today was another one of those days where I really had to dig deep to pull through. I truly appreciate the support that I am provided here at the forvm and it keeps me going on days like this. I refuse to let the ANIMALS down and will step onstage with the best possible physique which I can display for all of us. I thank you again from the bottom of my heart.

Matt Cena

Hollow
09-04-09, 10:16 am
Wishing you the very best this weekend Genetix!

scals
09-04-09, 8:36 pm
Best of luck brother.

Genetix
09-06-09, 8:24 pm
Wishing you the very best this weekend Genetix!


Best of luck brother.

Thank you both very much for your support.

I had a very competitive class this weekend with ten athletes all vying for the light heavyweight title at the Royal Palm Bodybuilding Championships. I was awrded with a third place finish for my physique and efforts in this event. I had a very long day and a long day today as well and am just resting up again for another go around this weekend. I will be in the IFBB NPC Atlantic City Pro Am.

Matt Cena

Firedrake
09-06-09, 8:45 pm
Third? Wow! That must've been SOME field! I'm looking forward to seeing the pictures.

Good luck this coming weekend -- it's got to be nasty trying to peak for two shows that close together!

Hollow
09-08-09, 10:09 am
Third? Wow! That must've been SOME field! I'm looking forward to seeing the pictures.

Good luck this coming weekend -- it's got to be nasty trying to peak for two shows that close together!

X2! Wishing you the very best for your next show.

prafull
09-10-09, 3:45 pm
All The Very Best Bro..

Hollow
09-16-09, 8:26 am
I hope all is going well.

C.Coronato
09-16-09, 9:13 am
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=1742&eventcode=1356

You look great brother. I think you said you were doing Team U this weekend .. Good Luck!

naturalguy
09-16-09, 10:09 am
Good luck this weekend Matt.

Hollow
09-16-09, 10:14 am
Good luck this weekend Matt.

Wishing you the very best for this upcoming weekend!

Genetix
09-16-09, 7:00 pm
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=1742&eventcode=1356

You look great brother. I think you said you were doing Team U this weekend .. Good Luck!


Good luck this weekend Matt.


Wishing you the very best for this upcoming weekend!

I thank you all from the bottom of my heart as your support means a great deal to me. This is the third weekend in a row that I will be stepping on stage and it has taken it's toll mentally and physically on my body. I am ready to go for New York and will be heading there early tomorrow am. I will keep you guys posted on how I did when I can get access to a computer again.

Matt Cena

Firedrake
09-16-09, 8:23 pm
Matt, we're all pulling for you! I cannot imagine the stamina it's taking to do three shows in a row! Good luck!

Genetix
09-21-09, 7:25 pm
I just flew back into Tampa today after competing in the NPC Team Universe. I was so happy to have made it back onto that stage, for me that in and of itself was a victory.

I am already preparing for my next contest, October 3 the NPC Hurricane Bay and Typhoon. It will be held in Florida so traveling is kept to a minimum. I am very excited and still fired up to keep going. We have changed the plan slightly to ellict improvement for that show as well. I am hoping that I will be able to sharpen up more for this event.

I can't wait. Thank you again to everyone who has provided support for me here and checked up on me. I truly value and appreciate everything that you all have done for me.

Matt Cena

scals
09-21-09, 7:40 pm
Congrats brother. Best of luck at the next one.

Hollow
09-22-09, 12:46 pm
Wishing you the very best at your next show Genetix!!!

Firedrake
09-22-09, 1:00 pm
Matt,

There's nothing TO do but keep going, bro! Each time gets a little better; each day a little stronger.

Keep it Up!

Genetix
09-24-09, 10:52 am
First off, I would like to again thank everyone here for their continued support. I was very pleased with the fact that I was able to step onstage at the Team Universe again. I had a few years of injury and physical setback which had prevented me from doing so for the past two years. In just getting back to the Team U I had accomplished my goal. I have taken my criticisms and assesments in stride and will be working hard in the off season to make the neccessary changes to my physique that will result in a better presentation and higher placings.

With that said, I have decided to compete October 3rd in the NPC Typhoon, which is a natural for life competition, located in Florida. That same day in conjunction with the contest is the NPC Hurricane Bay into which I will potentially be crossing over. I am very happy with how my competitive season has turned out this year but feel as though I still have left something unfinished.

I will be stopping my training this Saturday and depleting my carbs from Sunday to Wednesday when I am assesed by my coach for carb loading instructions.

Matt Cena

Firedrake
09-24-09, 7:43 pm
Break a leg, Matt! You've done great -- I saw the pics from the Team Universe. Keep focused till next week, then start your rebound with a bang!

Hollow
09-25-09, 9:04 am
Break a leg, Matt! You've done great -- I saw the pics from the Team Universe. Keep focused till next week, then start your rebound with a bang!

X2! Wishing you the best!

Genetix
09-26-09, 8:54 pm
Where so I even begin, it's something like 30 weeks of dieting now and days all seem the same to me now. I have been battling a cold since the Team U in New York where despite the temperature being relatively high I could not stop having cold chills. I continued my training pace and cardio but feel smoked beacuse I believe I have the flu. For the past few days I have been pouring sweat at night, my whole body aches, my joints are constantly sore with a head ache to boot. But nonetheless I pressed onward training and coming right home to eat, take medicine and rest. For a couple days I felt like I was runover by a truck but today still sick I feel slightly better. In one week I will be stepping onstage again at the NPC Hurricane Bay and Typhoon to see if I can accomplish a win in the Typhoon Division, a natural for life competition while testing my physique as well in the Hurricane Bay. I may not have many updates as I really need to get on top of this illness and rest but I just wanted to provide an update here for all those who have been following my journey.

Matt Cena

Hollow
09-28-09, 10:05 am
Truly appreciate the update Genetix but the most important thing is for you to stay on top of this illness and get better. Wishing you a very speedy recovery!

Genetix
10-17-09, 11:46 am
I have completed my contest season, all be it a long one, and am moving on to the next phase in my competitive career the productive planned off season. I did not finish as well as I would have liked duringmy last two outins, however, I had signs of my body's unwillingness to continue which I paid little to no attention to. Despite the warnings of others I chose to march on and step on stage for those final events, I had cut three shows off of my schedule once I began noticing difficulties in illiciting a repsonse for my varied diet.

I would like to thank everyone here for standing behind me during this year. I truly appreciated the supportand it helped fuel me to continue. I will be starting my off season program shortly and look forward to improving for my next outing whenever that may be.

Matt Cena

Firedrake
10-17-09, 11:57 am
Matt,

While I'm sorry your body didn't respond the way you hoped, I'm pleased to see you listened to it -- that last post when you had the flu did NOT look encouraging. It sucks, but these things happen, as you know.

Now that the off-season has arrived, it's time to let your body recuperate from all the cutting and give it the carbs and nutrition it needs to add mass. I look forward to seeing what your training will be!

Hollow
10-19-09, 10:58 am
Matt,

While I'm sorry your body didn't respond the way you hoped, I'm pleased to see you listened to it -- that last post when you had the flu did NOT look encouraging. It sucks, but these things happen, as you know.

Now that the off-season has arrived, it's time to let your body recuperate from all the cutting and give it the carbs and nutrition it needs to add mass. I look forward to seeing what your training will be!

X2! Looking forward to see what you bring to the stage next.

Mr. Dead
12-30-09, 5:28 pm
Just checkin' in on ya... Haven't heard anything as of late, and figured I'd check... I hope you and yours are having an awesome Holiday Season!!!