Offseason Log

T

tri-terror

New member
Haven't run a log in a few months anywhere, and I've been hanging out alot on here lately so here goes.

Chest/Back/standing calves today
Chinups medium wide grip
BWx7/7/6/7/9 I've got bad tendonitis in my elbows and am really limited by pain when doing chins.

Decline Bench Press
330x7
295x9
275x10
250x12
225x15

BB Rows
250x7
225x10
205x10
185x10
165x11

Standing calf raise in smith machine
5 plates per sidex11
4 and 25x13
4x13
4x12
4x15
 
What are ur stats? Interesting split...I never could combine chest and back together and feel the mind-muscle very well....but from a strength aspect it makes sense.....

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Plang said:
What are ur stats? Interesting split...I never could combine chest and back together and feel the mind-muscle very well....but from a strength aspect it makes sense.....

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Click to expand...

Stats...
5 10 221lbs this morning, still hanging about 10% BF. 32 years old.
Taking a couple month "off season" right now, and then in January start dieting for a show in May. Looking to get peeled this time. I just did a state show and got creamed in the Novice heavy's. I only got down to like 9% though. I started off the year at 265 and at least 25% BF though so I was pleased with the progress in any case.

I love the split with chest and back, it just feels very synergistic to me. I train three on one off so I hit everything twice a week. I do the first set heavy and then start coming down and do every set to failure. Today will be Quads and Hammies and abs,
tomorrow tris, bis, delts, and seated calves.
 
Nice log bro, so you train each body part 2 times a week? just to get ready for a show or is that how u always do it year round?
 
Presser said:
Nice log bro, so you train each body part 2 times a week? just to get ready for a show or is that how u always do it year round?
Click to expand...

Pretty much all the time. I've always done better with lower volume and higher frequency. My split is a little different now, because I've been working with Phil Hernon. The split stays the same but the number of sets changes depending on certain factors.
I had been doing a 531 routine for most of the year, basically doing two upper body days and two lower body days per week. I'm really digging this one though.
 
Did quads hammies and abs today.

Squats
365x8
330x10
300x12

SLDL
275x6
250x9

Hammer Strength Standing Leg Curl
120x9

Adductor Machine
200(stack)x18

Roman Chair Situps
BWx20x5

And some blurry cell pics lol
IMAG0184.jpg


IMAG0185.jpg


IMAG0180.jpg


IMAG0181.jpg


IMAG0182.jpg


IMAG0183.jpg
 
CGBP
285x7
265x8
245x10
225x10
225x10

Hammer Curls
60x8
55x9
50x9
45x12
40x13

Standing DB Lateral Raise
50x10
45x10
40x10

Upright Row
110x9
100x12
 
Curious to ur strength progress as we are fairly close in strength (well I'll be there in a week or two) keep it up

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Plang said:
Curious to ur strength progress as we are fairly close in strength (well I'll be there in a week or two) keep it up

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Click to expand...

Cool. My basic goal is to get up to nine good reps with a weight, then move up five or ten pounds, repeat.
 
So I missed my workout yesterday due to some time management problems, lol.
Did it today instead. I don't have my logbook with me but I remember the weights anyway.

Warmed up with some latpulldowns, 3 sets of 10 with 100lbs.
Did five sets of chins for a total of 39 reps.

Normally would do flat bench because my last chest day I did decline, but my wrist was bugging me so I did the hammer strength machine instead.
I warmed up to doing 3 plates per side for 10 reps for two sets, then 2 plates and a 25 for 10 times 2 and a final set of 2 plates for like 14.

DB rows(both arms at the same time, standing like a bent over BB row)
120x8
110x7
100x10
90x11
80x12

Cybex machine donkey calf raise
five sets of the whole stack which is 285 11-15 reps each set.
 
Squats
375x8
340x9
315x14

SLDL
275x9
250x9

kneeling one leg leg curl
130x6

Adductor
200x20

roman chair situps and leg raises
 
I've got about three weeks left of my "offseason". Going into contest prep mode Feb. 21 for a May 21 local show, then a mid June NPC show. So about 15 weeks prep for that one.
I've put on a little bit of size and kept the bodyfat down so far since my show in Nov.
 
Glad you got back to updating this photo/video jouranl bro! Your legs look great!
 
OK, gotta start getting my training back in here.

2/7/2011
Chest/Back/Calves

Incline Bench
275x6
255x8
235x9
215x11
195x10

BB Row
275x8
255x8
225x10
225x10
185x11

Hammer Strength Plate loaded pulldown
160 per sidex6
145x 8
135x10
135x8
135x8

Hammer strength donkey calf machine
five sets of 400x25
 
2/8/2011
Legs

Smith Squat(weights listed include bar weight of 15lbs)
375x7
335x8
310x9
285x9

Rack Deadlifts
405x6
365x6
Hammer strength kneeling one leg curl
120x9

Adductor machine 200x18

Abs
100 reps of various situps and crunches
 
Took a couple days off because I felt like hell, did arms today:

Standing Military
185x7
165x9
145x11

Seated DB side lateral
50x8
45x10
40x12

CGBP
275x6
250x11
225x10

Hammer Curl
50x12
50x11

Arnold Concentration curl
30x8
25x10
25x10
35x9
 
2/15/11
Chest/back/calves

Decline BB
315x6
295x9
275x11
255x14
235x14

BB Row
275x9
250x10
235x10
215x10
195x12

Chins
BWx 6 6 7 7 7

Hammer Strength donkey calf
6 PPS(most it will hold)
five sets of 25
 
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