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Thread: Offseason Log
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11-16-2010, 04:10 AM #1
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- Jun 2010
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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
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11-16-2010, 04:46 AM #2
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11-16-2010, 09:09 AM #3
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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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11-16-2010, 09:55 PM #4
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11-16-2010, 11:00 PM #5
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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.
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11-16-2010, 11:11 PM #6
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11-17-2010, 08:02 PM #7
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11-18-2010, 02:24 AM #8
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11-18-2010, 08:21 AM #9
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11-21-2010, 01:59 AM #10
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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.
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11-23-2010, 05:31 AM #11
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01-29-2011, 11:46 PM #12
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02-04-2011, 06:23 PM #13
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02-04-2011, 06:29 PM #14
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02-09-2011, 12:56 PM #15
- Join Date
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02-09-2011, 12:59 PM #16
- Join Date
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02-10-2011, 02:48 AM #17
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02-12-2011, 10:47 PM #18
- Join Date
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02-17-2011, 09:28 PM #19
- Join Date
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02-17-2011, 09:33 PM #20
- Join Date
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02-23-2011, 11:23 AM #21
- Join Date
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02-23-2011, 11:26 AM #22
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02-25-2011, 02:56 AM #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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03-07-2011, 10:44 AM #24
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03-08-2011, 01:29 PM #25
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