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12/15/2009 12:08:14 AM -
Deadlift and Posing Video

4 Weeks Out- Wave 2/Week 1- Monday

Bodyweight- 173lb

30 Minutes AM cardio (got my email back from my weekly update to Shelby and it said to take a high day with a cheat meal at the end. I practically jumped off the treadmill, since high days are no cardio. I was in the best mood for the rest of the day)


--- few hours later ---

1)Deadlift
(40%)200x3
(50%)245x3
(60%)295x3
(65%)320x5
(75%)370x5 (belt on)
(85%)422.5x10

Estimated Max- 563lb (better than my best last wave and 4-5lb lighter)

2)Nebula Model Glute Ham Raise
BWx10 x10 x10 x10 x10

Glute Activation Circuit (5 sec iso hold at top of each rep)

3)Hip Bridge
(bilateral)x10 (unilateral)x10

4)Quadruped hip extension
2x10

5)Side Lying Abduction
2x10


I'm actually quite happy with the lifting today. Was glad to have a high day, but totally wasn't expecting the cheat meal. This is one of the reasons that it's good to have a (knowledgeable) coach. Had I been doing this on my own, I probably would have just kept going and missed the opportunity to reset the metabolism and have a psychological break. My energy was such garbage the last day or two that I really needed it.

Practiced posing with a friend of mine, WNBF pro, Shawn Lindo. I helped him out with a few of his shows a couple years ago, so this time, he's helping me out with the posing.



Made probably one of my favorite high carb meals today. It was the pumpkin recipe that I made the other day with oatmeal added and cinnamon apples. I just sliced up an apple, put a few tbs of water on them in a pan, with cinnamon and splenda on top and sauteed them for a few minutes. Was absolutely amazing. 70 grams of carbs and 30 grams of protein for the whole thing...and a shit-ton of fiber. No pun intended.

For my cheat meal, I went to Dinosaur BBQ. Really good choice. I'll have a few pics up tomorrow.




bloated,
Matt McGorry


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