A lean offseason started in July of '08. November came and it was time to stop playing games and get down to packing on mass. February is now here and '09 will be a year for major growth and refinement of my physique. This journey will end in pro status in '10; hang on for the ride.
Grip Machine:
4 plates, a few squeezes then holding until failure (3 sets)
Behind the back standing forearm curls:
50 x 15
60 x 15
60 x 12
Pronated E-Z Bar Curls:
50 x 12
60 x 8
60 x 8
Notes:
Pretty good leg workout last night. Definitely feeling it today. My 405x8 squats, as you can see, were not great as far as depth goes. I think I could've gone lower and gotten the 8 reps because i had a couple more in me after going the depth that I did. Something to work on (first time I've taken a squat vid).
This was the first leg workout in a while that I threw in the SLDL. I had a slight pull in my left hamstring doing them a some time ago so I cut them out for a while. I tend to do these with a nice stretch/pause at the bottom of each rep, so I tend to go pretty light.
Overall it was one of my better leg workouts, concerning energy/focus/etc.
Additional Note:
I will try to update this log as frequently as I can, but I tend to have a busy school schedule/work load during the week.
but major areas of focus: back WIDTH, overall chest development, calves, hamstring drop
also this offseaons I'm paying more focus on some "minor" areas: abdominals and forearms
Ya need to bring up your age as well. Often I think judges can't help, but have bias against much younger competitors. Safe to say this happened to you.
Though I am sure you are working on making sure things are very clear next time.
Note: All calf movements are down super slow with pauses at the top and bottom of each rep. My calves have never responded to higher weight and less strict form. Also resting is short, 15-30 seconds between sets.
Calf Raise Press?: (only plate loaded)
2 plates and a quarter (each side) x 15 reps
3 plates x 15 reps
3 plates x 12 reps
Standing Calf Raise Machine:
100 x 15 reps
100 x 12 reps
100 x 12 reps
Supersetted with: Seated Calf Raise:
1 plate x 15 reps
2 plates x 15 reps
1 plate x 20 reps
oh my god were these burning. my calves/legs were wobbly the entire rest of the workout.
Chest
Incline DB:
warm up: 35 x 15 reps (3 sets)
100 x 8 reps (these were easier than expected, 2 more in me)
80 x 12 reps (without adduction)
90 x 12 reps (without adduction)
Fly Machine:
130 x 10
150 x 8
150 x 8
140 x 8
Probably my favorite chest machine. Contraction and pump I get from this is the 10/10
Incline Press machine:
60 x 12 (4 sets)
Incline Cable Flies
6(0?) x 12
6 x 10
Decline Cable Flies
6 x 12
6 x 12
Triceps
Tricep Push Downs
180 x 8
190(stack) x 8 (2 sets)
Tris got a good pump from this, but so did my core. Abs felt like they were bulging out!
Decline Skull Crushers
80 x 8
90 x 8
70 x 12
Overhead Cable Tricep Extensions
6(0?) x 10
7(0?) x 10
7(0?) x 8
I love these.. gives a real good stretch
Tri push downs (isolating lateral head)
100 x 12 (3 sets)
Notes:
The gold's I go to only has up to 100s on the dumbells, or else I think I could be inclining 110s as of now. Normally I stick to the 100s for all 3-4 sets but switched it up today. Definitely a good workout. Came home and rewarded myself with a nice cheat meal:
Tried a new pizza place. It wasn't too bad but I wont go there again. They went pretty heavy on the cheese and not as much sauce. And the sauce was a little sweet (not to my preference). Also the toppings were definitely right out of a can. Even so, it was a little better than average.
Alright! Finally you decided to give into the pressure and make a log!
Awesome looking squats man, Give my log a look once in a while. I hope you update this log with delicious food stuffs
already on that last part bro. I can see you are progressing nicely mike, keep it up
Originally Posted by devo09
I'd say the depth your going on squats seems to be working lol
working? probably, but I CAN go lower so might as well, right?
Originally Posted by FATHER FLEX
Ya need to bring up your age as well. Often I think judges can't help, but have bias against much younger competitors. Safe to say this happened to you.
Though I am sure you are working on making sure things are very clear next time.
LOL! just another excuse (that I could so easily buy into), but yes that is something i will be working hard for this offseason If i fail at that, well then i should probably just stop competing all together
Damn dude, I know you've heard this a bunch but your physique is crazy. Definately shows is a good example of time + dedication. Very inspiring for someone in their teens. Plan on witnessing some gains and a pro card as a result. Keep it up bro!
Damn dude, I know you've heard this a bunch but your physique is crazy. Definately shows is a good example of time + dedication. Very inspiring for someone in their teens. Plan on witnessing some gains and a pro card as a result. Keep it up bro!
Thanks corey.. i still seems kinda weird when people tell me I inspire the, but it will definitely keep me on my toes
Originally Posted by Rigit23
My gold's was the same way. They actually had 110 and 120 lb dumbbells but they sold them .
Solid work man, I feel you on those tricep pressdowns. Those kill my abs as well haha.
yea that sucks I think the one I go to is franchised or something. Sometimes on those pushdowns i squeeze my core so tight i'm afraid i'm gonna let one rip LOL hasn't happened yet, i'll try to keep it that way
Originally Posted by devo09
That is true
You said you really want to improve your hammies? Have you tried out pause squats?
I've done pause squats before.. lighter weight and I go atg, but i always felt those more in my quads
lol dude i know what you mean. food porn was an addiction when i was dieting. best to stay away from the meals eating now thread lol
Lmao I actually view the Nutrition section more right now loll. Always trying to find new ways of mixing things up.
Did you ever deal with VERY crappy energy throughout the day? As in, lack of motivaiton to do anything besides eat/lift and what not? I might try upping the Caffeine since Im only drinking 1-2 cups of instant (1-2 tbsp of instant) a day..
Lmao I actually view the Nutrition section more right now loll. Always trying to find new ways of mixing things up.
Did you ever deal with VERY crappy energy throughout the day? As in, lack of motivaiton to do anything besides eat/lift and what not? I might try upping the Caffeine since Im only drinking 1-2 cups of instant (1-2 tbsp of instant) a day..
yep.. low energy levels come with the territory when you start to really get lean. I would take naps whenever I could because i'd notice more energy AND because i didn't feel like i was fighting any cravings while asleep. Just keep focused
i used to do 1 heaping teaspoon of instant coffee with my first meal and then 2 with my pre workout meal. It helps.
what up Vance? This should be a great log to follow of course. 405 squats and pizza? Must be the off-season lol, feels good doesnt it??
--Joe
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If i fail at that, well then i should probably just stop competing all together
.
LOL hasn't happened yet, i'll try to keep it that way
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