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Topic: Matt Carey - IFPA Pro - Fall 10' Precontest Log

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Matt Carey
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Matt Carey - IFPA Pro - Fall 10' Precontest Log
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What's up folks, this is Matt Carey. I’m one of the Phenom Labs sponsored athletes and an IFPA pro. It's time to stop drinking beer and eating burgers as I get ready for the Fall 2010 season. My plan is to enter the Gaspari Pro in Cape Cod, MA on October 9th and the Yorton Cup in DC on the 23rd. I am giving myself 18 and 20 weeks respectively. My offseason went pretty well, not too many distractions to keep me away from the gym. I set some new PR's in deadlift and squat and managed to stay fairly lean. I currently weigh 190lbs at 9% bodyfat (using calipers). I will probably compete between 172-175lbs.

I’ll try to do a weekly post leading up to the shows October. Supp intake is Wicked Whey protein, Herculean Xtreme, and a creatine monohydrate from Phenom. I am going to add in Brawn at 10-8 weeks out to keep my testosterone levels up through the diet and swap out Wicked Whey for Chains post workout at 8-6 weeks out when I cut out shakes.

Here’s my quad and calf workout from last night.

Leg extension warm ups - 60x20, 100x20
Leg Press – 5 plates each side x15, 6x15, 7x15, 8x15, drop set 9x12 – 6x12 – 3x20
Squats – 185x12, 225x12, 275x12, 315x12, 365x8
Hack Squats – 140x12, 180x12, 180x12
Leg Extensions – 150x12, 140x12, 130x12
Donkey Calf Raise – 200x20, 400x15, 490x15, 580x15
Seated Calf Raise Machine – 60x15, 80x15, 100x15, 120x15


A little weaker than normal from staying up too late and drinking my last Michelobs at my family camping trip this past weekend, but a decent workout.

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Matt Carey IFPA Pro Get Shredded, Stay Strong! Phenom Labs Sponsored Athlete http://www.PhenomLabs.com
Phenom
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What's up man! Thanks for joining us! Looking forward to following your log this year!

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Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
PhenomLabs2
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Welcome to the boards!!

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Joel Napolitano

www.PHENOMLABS.com

OCB Natural Yankee Classic
7/24/10 Newburyport Mass

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Matt Carey
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Ok, weight was 187.7 this morning so down just a little over 2lbs in a week. Amazing what happens when you stop eating your kids' Chips Ahoy cookies. Did chest and bi's today, 15 min of the step mill on level 8 after my workout. Was going to do 20 but man I did not feel like doing cardio this afternoon. Will jump on the treadmill in my basement tonight and do another 15 min fast walk before bed.

Bench Press - 95x15 (warm), 135x15(warm), 185x15, 205x15, 225x11, 195x13
Wide Grip Hammer Bench - 180x15, 210x15, 230x14
Flat DB Fly's - 40x12, 50x12, 55x12
Incline DB Press - 80x10, 70x12, 60x12
Standing DB Curls - 30x15, 40x12, 45x12, 50x10
Close Grip EZ bar Curls - 60x15, 70x15, 80x15
Seated Hammer Curl - 60x12, 70x10, 45x20

Higher rep workout today to change things up from 8-12's I'd been doing the past month. I went to failure in my last two sets of pretty much every excercise today. I will go high rep with all body parts this week. 



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Matt Carey IFPA Pro Get Shredded, Stay Strong! Phenom Labs Sponsored Athlete http://www.PhenomLabs.com
Matt Carey
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Weighed in at 184.5 this morning. I typically lose 10-12lbs pretty quick then stay in the high 170's for a while.

 

I’m switching my diet all up starting today based upon the theory of eating for your blood type - Eat Right For Your Type by Dr. Peter J. D'Adamo. Was turned on to it recently then went and got my blood type tested (I didn't know what it was). I'm a type B and the biggest surprise was that chicken was in the list of meats/poultry that I don’t metabolize very well.....WOW….I was pretty blown away. My last 4 precontest diets have consisted of copious amounts of chicken. Maybe this is why I have never been able to get my legs fully dialed in like my upper body.

 

I’m going with Turkey, Fish and lean meat moving forward for my protein source. Willing to give it a try and see how my body responds.

 

Delt and tri's today, here we go.

 

Hammer Shoulder Press – 90x20, 140x15, 180x12, 230x12, 270x9 -180x10

Seated DB Lateral Raise – 15x15, 20x15, 25x12, 30x10 plus 2 forced reps swinging weight

Bent Over Rear Straight Bar Row – 45x20, 75x12, 95x12, 115x10

Standing DB Shrugs – 80x15, 100x15, 110x12, 120x12

Dips – BWx20, 45x15, 90x12, 135x6, 90x9

Seated Overhead Cable Tri Extension – 60x20, 90x12, 110x12, 120x10

Standing Tri Pushdown – 70x20, 90x12, 100x10, 110x9-85x8-55-8

 

 

 



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Matt Carey IFPA Pro Get Shredded, Stay Strong! Phenom Labs Sponsored Athlete http://www.PhenomLabs.com
Matt Carey
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Good morning folks. Weight was 187 today, had a few cookies for Father’s day yesterday…happy belated to all the Dads out there. Trained back and abs yesterday went pretty hard on deadlifts. Tried to squeeze and focus on the other exercises. Cardio has been 20-25 minutes in the morning or after workouts. Here we go…

Neutral Grip Chins: BWx15, 25x12, 45x8, 25x10, BWx12
Deadlift: 225x12, 315x12, 405x12, 500x4, 405x10, 315x12
Seated Pulley Row: 160x12, 180x10, 190x10, 200x10
Standing 1 Arm Hammer Row: 70x12, 90x12, 105x10, 115x10
Lat Pulldown: 190x10, 180x10, 160x12
Crunches on Exercise Ball: 3 sets of 50 reps
Reverser crunch machine: 3 sets of 25
Crunches on flat bench: 3sets of 40

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Matt Carey IFPA Pro Get Shredded, Stay Strong! Phenom Labs Sponsored Athlete http://www.PhenomLabs.com
Matt Carey
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Hit chest, bi’s, and abs yesterday. Was a little tired before my workout from some business travel and lack of sleep the night before, but 2 scoops of Herculean Xtreme took care of that.  No real changes in strength 2 ½ weeks into the diet. My weight is still around 186-187 and cardio is 20-25 minutes 6 days a week.  

 

Barbell Incline: 95x20, 135x15, 185x12, 205x10, 225x8, 230x7, 185x11

DB Flat Bench: 50x15, 75x12, 80x12, 85x12

Flat Bench Db Fly’s: 40x15, 45x15, 50x15, 55x12

Barbell Decline: 165x12, 175x12, 185x12

Standing Bent Over EZ Bar Curls: 40x15, 50x15, 60x15, 70x15, 80x15

Straight Bar Curls: 55x12, 65x12, 75x12, 85x12

Seated Preacher Curls: 55x12, 65x12, 70x12, 45x20

Crunches:  3 sets x40

Hanging Leg Raise: 3sets x25

Machine Crunches: 3sets x25

 

 

 



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Matt Carey IFPA Pro Get Shredded, Stay Strong! Phenom Labs Sponsored Athlete http://www.PhenomLabs.com
Matt Carey
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Weight is down to 183, coming down ahead of schedule. Going to jump in an NPC show in September as a warm up for the October IFPA pro shows.
Need to start posing in the mirror every night now.

Leg day today, tweaked an old lower back injury about a week ago so moving squats to later in the workout and staying with higher rep range. Just turned 32...body is wearing down:)

Leg Extensions: 80x20, 100x15, 120x15, 140x15, 160x15
Leg Press: 6 plates each side x 15, 7x15, 9x12, 10x11-7x10-4x20
Squats: 135x15, 225x12, 315x12, 315x12
Bulgarian Squats: 50x12, 60x12, 60x12
Seated Hammer Leg Curl: 70x12, 80x12, 90x12, 100x12
Lying Leg Curl: 110x12, 130x12, 150x12, 170x12
Seated Calf Raise: 90x20, 135x15, 180x15, 90x20
Vertical Calf Press: 2 plates each side x20, 3x15, 4x15, 5x15

15 min step mill

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Matt Carey IFPA Pro Get Shredded, Stay Strong! Phenom Labs Sponsored Athlete http://www.PhenomLabs.com
Matt Carey
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Just getting back from a week in Monte Carlo with my wife sans kids. I won a sales based trip through work....beautiful place, but still did pretty well with my diet and workouts. Blasted legs today, strength is a down a bit after 8 weeks of dieting, maybe 30-40lbs on core leg movements and 20-25 in my bench. But that's to be expected.

Going to hit up Phenom Labs Brawn starting next week through the rest of the diet (another 11 weeks....awesome!)

Leg Extension: 100x20, 120x15,140x15,160x15,180x15
Leg Press: 5 plates x15, 7x15,8x15,9x15,6x20
Squats: 225x12, 315x12, 335x12, 365x12, 225x15
DB Split Squat: 25's x12, x12, x12

20 min light cardio afterwards.

Cheers,

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Matt Carey IFPA Pro Get Shredded, Stay Strong! Phenom Labs Sponsored Athlete http://www.PhenomLabs.com
masonjones5711
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Hey Matt, sounds like you're gearing up for an intense competition season! Your dedication to your training regimen is admirable. If you're looking to optimize your performance and recovery, consider adding human growth hormone supplements from https://worldhgh.best to your stack. They've been a game-changer for me in terms of muscle growth and overall performance. Best of luck with your prep for the upcoming shows!



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