Chuckles Offsesaon Journal

[chuckles_345]

Many of you may already know who I am, but for those of you who don't I'm 22 years old, been lifting for 6 years, went from 125lbs up to a stage weight of 162-163lbs at my last contests during that time. For more info on me, check out my bodyspace. I just finished up my 2008 contests and am very happy with how they turned out.


Here are some things I accomplished in 2008:
-2nd place in an open class at both contests I entered including a pro qualifier
-2nd place in a collegient class
-Some amazing pics from a photo shoot
-Bodyfat was lower than its ever been (average of DEXA, underwater and calipers was 4.7%) and I competed 4-5lbs heavier than 2006
-was recognized by a few WNBF pros who offered their services to train me and gave me buisness cards



Now its time for the offseason....here are my goals:
-Gain as much lean mass as possible before 2010 or 2011
-Stay lean
-Improve weak points aka legs, back thickness, and biceps



Here is the workout I will be using for the first part of the offseason

http://www.strengthandbody.com/shsht.html



Here is the diet I will be starting with. I'm currently weighing 166lbs after gaining 4lbs since the contest. I will increase carbs slowly over 6-8 weeks until I'm back up in the 500-600g range. I will also be mixing in mini-cuts as I see fit. The tentative plan for the beginning of the offseason is to run phase 1 for 12 weeks and bulk, then I'm going on vacation for a week, then come back and do 2-4 week cut at the beginning of phase 2 before bulking the end of phase 2. If that makes any sense at all. I'll probably be eating 7-8 meals a day and having 1-2 cheat meals a week. Anyways here's my macros.

Lifting Days: (4 per week): 225gP, 350gC, 65gF
Off/Cardio Days: (3 per week): 225gP, 300gC, 65gF



Cardio will probably be done 2x per week leaving 1 day compeletely off for the 1st phase. I will probably be doing 20 min sprint sessions either on the stadium stairs or the stepper; however, I may mix in some LI cardio from time to time.


Supplements: I'm currently taking Optimum whey, NOW Dextrose, Higher Power Creatine, Scivation Sesamin, Scivation Xtend, and a generic multi. I am going off of creatine for probably for the next 3 weeks but will go back on 5g a day after that.


If you have any questions just ask otherwise enjoy the ride.



Chuckles

[EricTheRed]

subs

[geese_com]

I'll be following along as well. If you're interested in following a Doggcrapp training journal, here's mine: http://www.intens************/25271-g...ournal-29.html

[chuckles_345]

4-28 Monday: Cardio

Diet: 225.5gP, 296.5gC, 62.5gF, 2650cal
6:00 4oz fat free turkey cold meat, 2 pieces fat free cheese, 3/4c rice, multi, sesamin
10:00 3oz extra lean ground turkey, 2 pieces fat free cheese, 1 1/2c rice, 3/4c brocolli
11:30-12:30 1 scoop whey, 12.5g dex, creatine
1:00 3oz extra lean ground turkey, 2 pieces fat free cheese, 1 1/2c rice, 3/4c brocolli, sesamin
5:00 3oz chicken breast, 7 rice cakes, 1oz almonds
7:30 4oz extra lean ground turkey, 1c cherios, 1oz peanuts
10:30 1c cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 7 1/2hrs

Cardio:
Stepper Sprints: 20min
Eliptical: 15min
Walk: 10min



Did some extra cardio today to try to get some of the **** I ate over the weekend out of my system. Felt good to get the diet back on track and get back in the gym. Tomorrow will be my 1st lifting day of the offseason. I'll be doing a pull deload workout.

Chuckles

[chuckles_345]

Update: Weight is down to 163.5lbs today which is only 1.5lbs higher than Saturday. Amazing what 1 day back on a clean diet will do. As of right now the plan is to stay at my current macro levels through Friday and then bump up carbs 50g/day and fat slightly too come saturday and go from there. Felt really good to be back in the gym this morning. I'll have full details tomorrow.

Chuckles

[chuckles_345]

4-29 Tuesday: Pull Deload

Diet: 227.5gP, 353.5gC, 64gF, 2900cal
6:30 3oz extra lean ground turkey, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, multi, sesamin
8:00-9:00 1 scoop whey, 25g dextrose, 15g xtend
9:30 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, sesamin
1:00 3oz extra lean ground beef, 2 pieces wheat bread, 2 pieces fat free cheese, pickles, 1c cherioes
4:30 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, 1/2oz almonds
7:30 3oz chicken breast, 7 rice cakes, 1oz peanuts
10:30 1c cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs



Workout: Pull Deload
BB Row: 225x6
Weighted Chin: 45x6
Lat Pulldown: 175x6
Cable Row: 204x6
Deadlifts: 315x4, 365x4
Shrugs: 275x6
BB Curls: 95x6,6
DB Hammer Curls: 40x6
Cable Curls: 120x6
Workout Time: 35min



Felt good to get back in the gym today. Phase 1 is all fairly heavy workouts and I was pleased to see my strength was still reasonably up near my best. All deload workouts are done 1-2 reps shy of failure at least so I know I have more in me to keep progressing over the rest of the phase. Tomorrow is an off day.

Chuckles

[triplewhammy]

subbed.

[chuckles_345]

Originally Posted by triplewhammy

subbed.

Originally Posted by EricTheRed

subs

Originally Posted by geese_com

I'll be following along as well. If you're interested in following a Doggcrapp training journal, here's mine: http://www.intens************/25271-g...ournal-29.html

Awesome! Glad to have you guys on board.

Chuckles

[geese_com]

I don't post much here on bb. There's too many sh*t talkers. But I do follow yours and Nick's journals every once in a while.

[chuckles_345]

4-30 Wednesday: Off Day

Diet: 222.5gP, 304.5gC, 64.5gF, 2690cal
6:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
10:00 3oz chicken breast, 1 1/2c rice, 3/4c broclli, 2 pieces far free cheese
2:00 3oz extra lean ground turkey, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
5:00 4oz chicken breast, 7 rice cakes, 1 oz peanuts
8:00 4oz fat free turkey cold meat, 2 pieces fat free cheese, 2c hood low carb chocolate milk, 1c cherios, 1/2oz almonds
11:00 1c cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 7hrs




Chuckles

[chuckles_345]

5-1 Thursday: Legs Deload

Diet: 227.5gP, 355gC, 62gF, 2890cal
8:00 4oz fat free turkey cold meat, 3/4c rice, 2 pieces fat free cheese, multi, sesamin
12:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
2:30-3:00 1 scoop whey, 25g dextrose, 15g Xtend
3:30 3oz chicken, 1 1/2c rice, 3/4c broclli, 2 pieces fat free cheese, sesamin
6:00 3oz extra lean ground beef, 2 pieces fat free cheese, 2 pieces wheat bread, pickles, 1c cherioes
8:30 2oz chicken, 7 rice cakes, south beach protein bar, 1oz peanuts
11:00 1c cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs



Workout: Legs Deload (all calf lifts done with a 5 sec negative, 5 sec pause on bottom, 5 sec positive, and squeeze on the top)
Squats: 265x4,4
Hack Squats: 190x6
SLD: 265x6
Standing Calf Raise: 280x6,6
Seated Calf Raise: 70x6,6
Workout Time: 30min



Felt really good to do heavy legs again. I'm actually sore today (Friday) from this workout and I wasn't even hitting failure. Just felt good all around. Tomorrow will be Push Deload and a weigh in. Saturday the cals will go up and I'll be doing pull deload. Sunday and Monday will be cardio and the baseline workouts will start on Tuesday.

Chuckles

[chuckles_345]

Weight: 163.5lbs (only 1.5lbs heavier than I competed at last Sat)


5-2 Friday: Push Deload

Diet: 172.5gP, 259gC, 30gF + Olive Garden
8:00 4oz fat free turkey cold meat, 1 1/2c rice, 2 pieces fat free cheese, multi, sesamin
10:00-11:00 1 scoop whey, 25g dextrose, 15g xtend
11:30 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, sesamin
2:30 1 scoop whey, 1c oatmeal
5:00 2 south beach protein bars
8:00 Cheat Meal at Olive Garden (Tour of Italy, breadsticks, salad, and wine to be exact)
11:00 1 scoop night time protein, sesamin

Water: 1.5 gallons
Sleep: 9hrs



Workout: Push Deload
Bench: 185x6, 195x6
Incline Bench: 155x6, 165x6
Military Press: 135x6
Side Raises: 35x6
Rear Raises: 30x6
Close Grip Bench: 175x6,6
Skull Crushers: 95x6
V Bar Pressdowns: 144x6
Workout Time: 40min



Another solid workout. Everything was shy of failure, just figuring out where I'm at strength wise still. Really happy that I only gained 1.5lbs since contest. I feel I did a pretty good job controlling the post-contest rebound. The olive garden taisted amazing. I lowered my food during the day to make it not as bad of a cheat and I'm really liking this offseason thing. Change in plans for the weekend workouts. Since my legs are still sore today (saturday), I'm planning on doing cardio today, pull deload tomorrow, cardio monday, and then starting the baseline workouts tuesday.

Here are the new macros for food for the week:
Lifting Days: 225gP, 400gC, 70gF
Off/Cardio Days: 225gP, 350gC, 70gF


Chuckles

[chuckles_345]

5-3 Saturday: Cardio

Diet: 228.5gP, 358gC, 70gF, 2975cal
7:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
10:00 3oz beef, 4 pieces wheat bread, 2 pieces fat free cheese, pickles
1:00-2:00 1 scoop whey, 12.5g dex, 15g xtend
2:30 3oz chicken, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, sesamin
5:30 3oz beef, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
8:30 3oz beef, 4 pieces wheat bread, 2 pieces fat free cheese, pickles, 1oz almonds
12:00 1 scoop night time protein, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 7hrs


Cardio:
Stepper Sprints: 20min
LI on Stepper: 15min
Walk Outside w/ gf: 60min



Productive day today. Did a lot of studying as finals start in just over a week and got my workout in. Then I was going to take a nap but my gf called and wanted to go for a walk so we walked around town for a good hr or a little better. Tomorrow will be pull deload.

Chuckles

[KHamps10]

I'll have to come over and check out those pics from the photo shoot sometime this week.

[chuckles_345]

Originally Posted by KHamps10

I'll have to come over and check out those pics from the photo shoot sometime this week.

Alright sounds like a plan. I'm not sure what Tanner's schedule is, but give me a call and we can figure something out.

Chuckles

[chuckles_345]

5-4 Sunday: Pull Deload

Diet: 234gP, 397gC, 73gF, 3180cal
8:00 4oz fat free turkey cold meat, 1 1/2c rice, 2 pieces fat free cheese, multi, sesamin
10:30-11:30 1 scoop whey, 25g dextrose, 15g xtend
12:00 3oz chicken, 1 1/2c rice, 3/4c broclli, 2 pieces fat free cheese, sesamin
3:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 pieces fat free cheese
7:00 4oz chicken, 1 1/2c rice, 3 low carb tortillas, shreaded cheese
9:00 3oz beef, 7 rice cakes, 1oz peanuts
10:30 1c cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs



Workout: Pull Deload
BB Row: 230x6 (LT: 225x6)
Weighted Chin: 47.5x6 (LT: 45x6)
Lat Pulldown: 187.5x6 (LT: 175x6)
Cable Row: 216x6 (LT: 204x6)
Deadlifts: 375x4,4 (LT: 365x4)
Shrugs: 295x6 (LT: 275x6)
BB Curls: 100x6,6 (LT: 95x6)
DB Hammers: 45x6 (LT: 40x6)
Cable Curls: 132x6 (LT: 120x6)
Workout Time: 45min



Solid workout today. Spent a lot of the day out and about running errands. Went to a movie and made chicken tacos for dinner using low carb tortillas. Really really good I had these during my contest prep on occasion for a nice treat as well. Tomorrow is the last week of actual class of the school year and I'll be doing cardio. Baseline workouts start Tuesday.

Chuckles

[KHamps10]

Could you link me to the recipe for the protein pancakes you were talkin about a while back?

[chuckles_345]

Originally Posted by KHamps10

Could you link me to the recipe for the protein pancakes you were talkin about a while back?

Just take 4-6 egg whites, 1 to 1 1/2 cups of oatmeal, cinamon, and couple packets of splenda and a little water to help it mix better. Blend all that in a blender and cook it up on a fry pan. You can eat them hot or cold. I prefer to cook them a day ahead of time and eat them cold the next day.

Chuckles

[chuckles_345]

5-5 Monday: Cardio

Diet: 221.5gP, 345gC, 72gF, 2915cal
6:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
10:00 2oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
12:00-1:00 1 scoop whey, 12.5g dex, 15g xtend
1:30 3oz extra lean ground beef, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, sesamin
4:30 3oz extra lean ground beef, 1c rice, 3/4c brocolli, 2 pieces fat free cheese, 1c hood low carb chocolate milk
8:00 3oz extra lean ground beef, 7 rice cakes, 1oz almonds
12:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 6hrs

Cardio:
Stepper Sprints: 20min
LI on Stepper: 25min



Just did an extended session of cardio today because I was enjoying the stepper for some reason idk dieting for 1/2 a yr must have messed with my head. Anyways tomorrow the baseline workouts begin with legs.

Chuckles

[chuckles_345]

5-6 Tuesday: Legs Baseline

Diet: 227.5gP, 395.5gC, 71gF, 3130cal
8:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
12:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, 1c cherios
2:30-3:30 1 scoop whey, 25g dextrose, 15g xtend
4:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, sesamin, 1c cherios
6:00 2 south beach protein bars
8:00 4oz steak, 2c shreaded wheat, 1oz almonds
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs



Workout: Legs Baseline
Squats: 275x4,4,4 (LT: 265x4)
SLD: 275x6,6 (LT: 265x6)
Hack Squat: 200x6,6 (LT: 190x6)
Standing Calf Raise Machine: 320x6,6,6 (LT: 280x6)
Seated Calf Raise: 80x6,6 (LT: 70x6)
Workout Time: 45min



Solid leg workout. Squats starting to feel more strong and definately hard. Not nearly as sore today for some reason even though I increased weights all around. Wednesday is an off day, Thursday is push baseline, Friday is pull baseline and then I'll be taking the weekend off and heading out of town.

Chuckles

[chuckles_345]

5-7 Off Day

Diet: 216.5gP, 356gC, 78.5gF, 2995cal
6:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
10:00 3oz beef, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
2:00 3oz chicken, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, sesamin
5:00 1 scoop whey, 1c oatmeal
8:00 4oz steak, 2c shreaded wheat, 1 1/2oz peanuts
11:00 1c cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 7hrs




Not much to report today. Was in the lab, studying for finals, class, and work. Tomorrow is push baseline and my last day of class other than finals as an undergrad since I don't have classes on fridays.

Chuckles

[chuckles_345]

5-8 Thursday: Push Baseline

Diet: 226.5gP, 403.5gC, 71gF, 3160cal
8:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
12:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
2:30-3:30 1 scoop whey, 25g dextrose, 15g xtend
4:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
6:30 Roasted Garlic Chicken Lean Cuisene Pizza
9:00 4oz extra lean ground beef, 2 pieces fat free cheese, 4 pieces wheat bread, pickles, 1oz peanuts
11:00 4oz fat free turkey cold meat, 7 rice cakes, 1 1/2oz almonds, sesamin

Water: 1.5 gallons
Sleep: 8hrs



Workout: Push Baseline
Bench: 205x6,6,6 (LT: 195x6)
Incline Bench: 175x6,6 (LT: 185x6)
Military Press: 145x6,6,6 (LT: 135x6)
Side Raises: 40x6,6 (LT: 35x6)
Rear Raises: 35x6 (LT: 30x6)
CG Bench: 185x6,6 (LT: 175x6)
Skull Crushers: 105x6,6 (LT: 95x6)
V Bar Pushdowns: 156x5 (LT: 144x6)
Workout Time: 45min




Long day today. Spent most of the day working on a take home final for my food science class. Had a decent workout as well and am sore today (Friday). I also found out that I got a job at Subway for the summer so free subs for me and I found out that the guy who took 1st in my open class at the Mr. Natural Minnesota failed his drug test; therefore, I won my open class at a pro qualifier. Now my motivation is higher than ever. Its time to win an overall and get the card! Tomorrow is Pull Baseline and I'll be lifting with my buddy KHamps.

Chuckles

[triplewhammy]

Wow nice turn of events I just happened to see that in the last post -- 1st place in your class good job!

-triple

[chuckles_345]

Originally Posted by triplewhammy

Wow nice turn of events I just happened to see that in the last post -- 1st place in your class good job!

-triple

Thanks! Now its time to work my ass off and win an overall!

Chuckles

[Rigit23]

awesome work chuckles!

What are you weighing in at right now?

[chuckles_345]

Originally Posted by Rigit23

awesome work chuckles!

What are you weighing in at right now?

Thanks! I actually weighed in at 165lbs yesterday so I'm up 3lbs in 2 weeks since my comp. I'm probably going to keep food where its at for this week.

Chuckles

[chuckles_345]

Weight: 165lbs



5-9 Friday: Pull Baseline

Diet: 234.5gP, 401.5gC, 71gF, 3185cal
6:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
9:30 4oz extra lean ground beef, 4 pieces wheat bread, 2 pieces fat free cheese, pickles
1:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
3:30-5:00 1 scoop whey, 15g xtend, 25g dextrose
5:30 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, sesamin
8:00 2c hood low carb chocolate milk, 2c shreaded wheat, 1oz peanuts
11:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 7hrs




Workout: Pull Baseline:
BB Row: 235x6,6 (LT: 230x6)
Weighted Chins: 50x6,6 (LT: 47.5x6)
Lat Pulldown: 200x6,6 (LT: 187.5x6)
Seated Row: 228x5 (LT: 214x6)
Deadlifts: 385x4,4 (LT: 375x4)
Shrugs: 305x6,6 (LT: 295x6)
BB Curls: 105x6,6 (LT: 100x6)
DB Hammers: 50x6,6 (LT: 45x6)
Cable Curls: 144x6 (LT: 132x6)
Workout Time: 70min



Killer workout today with my buddy KHamps. Weights are definately getting heavier so I am resting a little longer between sets. The workout calls for 2-5min between sets as necessary. Really happy with pulling 385 for 2 sets of 4 on deads at a bodyweight of 165. I'm out of town for the weekend doing my trophy exchange and going to the Twins/Red Sox game. I'll hit up some cardio saturday morning before I go and then I won't be tracking food (I won't be eating pure **** either) this weekend. Then its back on track and in the gym Monday doing Legs Baseline.

Chuckles

[chuckles_345]

5-10 Saturday: 20min Stadium Stair Sprints

5-11 Sunday: 40min jog outside



Was out of town the 2nd 1/2 of Saturday and 1st 1/2 of Sunday. Went up to the Twins/Red Sox game, mall of america, and did my trophy exchange. Awesome graduation present from the gf. The seats were lower deck left field on the foul pole about 1/2 ways back great seats. As far as food went, I ate clean the 1st 1/2 of the day sat, had my share of cheat foods and beer sat afternoon/night and then had 1 more cheat meal this morning. Other than that the rest of the day has been clean. Tomorrow I will be back in the gym doing Legs Baseline, Tuesday is Push Load, and Wednesday is Pull Load.

Chuckles

[chuckles_345]

Macros for the week:

Lifting Days: 225gP, 425gC, 70gF
Off/Cardio Days: 225gP, 375gC, 70gF


Just adding 25g of carbs this week. Will continue to do so everyweek until I get back up to 500g. Once I get to that point, I'll play it by ear depending on how I'm gaining.

Chuckles

[chuckles_345]

5-12 Monday: Legs Baseline

Diet: 224gP, 428.5gC, 67.5gF, 3220cal
6:00 4oz fat free turkey cold meat, 1c rice, 2 pieces fat free cheese, multi, sesamin
10:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, 1c cherios
12:00-1:00 1 scoop whey, 15g xtend, 25g dextrose
1:30 3oz extra lean ground beef, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese, 1c cherios, sesamin
5:00 3oz chicken breast, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
8:00 2 south beach protein bars, 1oz peanuts, 1c shreaded wheat
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs



Workout: Legs Baseline (all calf lifts done with 5 sec positive, squeeze, 5 sec negative, 5 sec hold on bottom)
Squats: 280x4,4,4 (LT: 275x4)
SLD: 285x6,6 (LT: 275x6)
Hack Squats: 205x6,6 (LT: 200x6)
Standing Calf Raise Machine: 330x6,6,6 (LT: 320x6)
Seated Calf Raise: 85x6,6 (LT: 80x6)
Workout Time: 45min



Great workout today. The past 2 workouts have been really good and the strength is really starting to come back. I just powered through squats. 280 today seemed way easier than 275 last week. Everything else seemed easier than my last leg workout as well and I was adding weight. Calves I just destroyed. Tomorrow begins the load workouts with push load. The plan is to do the 4 load workouts Tuesday, Wednesday, Friday, Saturday.

Chuckles