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Thread: Offseason Log

  1. #1
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    Default Offseason Log

    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
     

  2. #2
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    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.....

    Sent from my iPhone using Tapatalk
     

  3. #3
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    Quote Originally Posted by Plang View Post
    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.....

    Sent from my iPhone using Tapatalk
    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.
     

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    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?
     

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    Quote Originally Posted by Presser View Post
    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?
    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.
     

  6. #6
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    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










     

  7. #7
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    CGBP
    285x7
    265x8
    245x10
    225x10
    225x10

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

    Standing DB Lateral Raise
    50x10
    45x10
    40x10

    Upright Row
    110x9
    100x12
     

  8. #8
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    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

    Sent from my iPhone using Tapatalk
     

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    Quote Originally Posted by Plang View Post
    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

    Sent from my iPhone using Tapatalk
    Cool. My basic goal is to get up to nine good reps with a weight, then move up five or ten pounds, repeat.
     

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    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.
     

  11. #11
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    Squats
    375x8
    340x9
    315x14

    SLDL
    275x9
    250x9

    kneeling one leg leg curl
    130x6

    Adductor
    200x20

    roman chair situps and leg raises
     

  12. #12
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    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.
     

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    Glad you got back to updating this photo/video jouranl bro! Your legs look great!
     

  14. #14
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    your shoes match the gym, lol.

    Keep at it, train hard.
     

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    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
     

  16. #16
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    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
     

  17. #17
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    nice pics bro
     

  18. #18
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    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
     

  19. #19
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    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
     

  20. #20
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    2/17/11
    Quads and hams

    Leg press
    7 PPS for three sets of 8

    Squats
    365x7
    330x8
    300x10

    SLDL
    275x8
    245x10
     

  21. #21
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    Still training the same split, same exercises. Did get some new weights up this last week.
    Got 375 for 7 on squats, did 285 for first time ever on CGBP last nite for 8. Overall pretty boring to most of you, but I'm killing it every day...
     

  22. #22
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  23. #23
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    2/24/11
    Chest/back/calves

    Had a GREAT workout day. Great pump, felt strong as hell and did a decent amount of weight.

    Decline Bench Press
    315x10
    295x9
    275x11
    255x10
    235x9
    Did a lot shorter rest intervals today than normal.

    BB Row
    295x7!!! (exciting for me because six months ago I was stuck at 225) first time even attempting this weight, but two weeks in a row I got 275 for 9 plus so I gave it a go.
    275x9
    255x9
    235x8
    205x9

    Hammer Strength pull down machine
    2ppsx10
    3x9 for four more sets

    Donkey calf raise
    400x15 for five sets
     

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  25. #25
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    Nice vid bro, and in the pics ur quads are looking good!
     

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