Figured it's time to start documenting this and put some real meat on these bones!
As of this week I finished my reverse dieting from a full 16+ week contest prep. I had originally toyed on and off with competing in my first show in July but in the end didn't. However the experience of doing a true prep despite not competing was amazing and I am now ready to make improvements and hit the stage big next year.
Last year was my first year lifting weights after a lay-off due to conflicting career goals. I went from 165 @ 10% bf to roughly 200lb 15%ish following a PHAT routine and loosely tracking macros. I then cut down to a prep low of 177 at stage level bf. Overall I am very happy with my results but expect this year will be even more impressive.
As of today my weight is approximately 186lb in the morning, I am aiming to get to about 205-210 this year before I diet (so about 5-10lb heavier then last off season). My strength right now is rising very quickly and I am already nearing my last offseason numbers.
My goals by December
(for 3+ reps)
Squat: 365
Deadlift: 500
Bench: 285
My long term strength goals this off-season.
(for 3+ reps)
Squat: 405
Deadlift: 550
Bench: 315
While my true focus is to gain as much size as I can everywhere (short of my calves), I have altered my original routine to give special attention to my biceps and hamstrings.
I am also going to probably at some point start to focus on dealing with my leg asymmetry, my left quad sweep is about half an inch smaller then my right (although the upper part of the leg measures the same oddly).
After December I will assess how my progress has gone and possibly switch to focus on developing my back and shoulders.
A few new things that I will be using will be, HMB supplementation, BFR training (or occlusion as some call it) and I plan on doing Hiit twice a week all offseason.
Here are photos from the end of my prep:
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08-22-2012, 05:31 PM #1
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
Diamondmaker's 2012 offseason log
Last edited by DiamondMaker; 08-22-2012 at 05:45 PM.
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08-22-2012, 05:52 PM #2
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-22-12
Cardio HIIT on stationary bike.
4 min warm up
5x 30second sprint intervals @ level 20, with 3 1/2 minute rest @ medium intensity level 7
10 min cool down
Current macros are:
350c/245p/65f on training days,
320c/245p/65f on cardio days,
500c/225p/57f on power upper and hyper chest & arms
Current split:
Monday - Hyper Lower body
Tuesday - Hyper Back & Shoulders
Wednesday - Hiit cardio (lower body focused)
Thursday - Power Upper
Friday - Power Lower
Saturday- Hiit cardio (upper body focused)
Sunday- Hyper Chest & arms
I do very little calf work but also some abdominal and neck work on lower body days.
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08-22-2012, 07:32 PM #3
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08-22-2012, 07:34 PM #4
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08-22-2012, 07:38 PM #5
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08-22-2012, 10:13 PM #6
Subbed.
As I mentioned in your other thread it was too bad you didn't get to compete.
It would have been interesting to see how you placed.She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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08-23-2012, 11:20 AM #7
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08-23-2012, 12:47 PM #8
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
Wanted to post up my current variation of PHAT. You'll see I lean towards volume, but only because at this point I can handle that much (also I like longer workouts). My workouts take about 90 minutes. I also as of recently started doing some neck stuff at home on the days I train legs.
Day 1- Power Upper
( 3-6 reps unless noted)
3x Barbell Overhand Row
3x Shoulder width grip weighted chin ups (6-10 reps)
2x cuff raises to warm up for bench
3x Barbell Flat bench
2x weighted dips (6-10 reps)
3x Barbell Shoulder Press
2x cable lateral raise (8-12 reps)
3x Seated bicep curl
3x Skullcrushers
2x incline bicep curl (6-12 reps)
Day 2 - Power Lower
(3-6 reps unless noted)
3x Barbell back squats
2x Hack Squat (6-12 reps)
3x Conventional Barbell Deadlifts
2x Good mornings (although currently not doing this)
3x Laying hamstring curls
3x Calve raise standing (12-20 reps, wish there was more weight)
2x Hanging weighted ab raises (6-15 reps)
2x Kneeling weighted rope crunches (8+ reps)
1x alternating abdominal rope crunches (30 reps)
Day 3 - Hiit cardio on transport using mostly arms
Day 4 - Hyper Chest & Arms
(reps 8-12 unless noted)
6x Two-second pause bench press with 65-75% normal weight (3 reps each)
3x Incline db press
2x Smith wide grip flat bench
2x Incline db fly
3x Bicep concentration curl
2x Standing hammer curls
3x One-arm cable curl
1x BFR Dumbbell one-arm curl: 30reps , rest 30seconds, 15 reps, rest 30sec, 15 reps, rest 3secs, 15 reps
3x Barbell close grip press
3x Overhead dumbbell tricep extension
2x Underhand cable tricep extension
4x Dumbbell wrist curl
2x Reverse dumbbell wrist curl
Day 5 - Hyper Lower
(reps 8-12 unless noted)
6x Two-second pause squats with 65-75% weight (3 reps)
3x Front squats (5-10 reps)
2x One-leg leg press
1x BFR leg extension
3x SLDL on 6 inch box
3x Seated hamstring curls
3x Seated calf raises (15-25 reps)
3x Standing rope crunches (8-15 reps)
3x hanging ab raises
1x decline abdominal twists with ball
Day 6- Hyper Back and Shoulders
(reps 8-12 reps unless noted)
6x Two-second pause dumbbell rows 65-70% of power day weight (3 reps)
2x Machine row
3x Barbell close underhand grip row
3x Latpull down neutral grip
3x Rear delt machine (6-12)
2x Rear delt machine more strict (12-15)
2x Cuff warm up
3x Dumbbell Shoulder press
3x Lateral raise standing arms bent
2x Lateral raise seated arms straight
2x Lateral raise one-arm on incline (10-15)
3x reverse barbell curls
3x barbell shrugs
2x behind the back shrugs
4x behind the back wrist curls
Day 7 - Hiit on bike
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08-23-2012, 01:09 PM #9
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08-23-2012, 07:27 PM #10
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-23-12
Power Upper
BB rows overhand grip - 3x 285 for 5
Med chin ups - 70lb on belt for 4, 55 for 6 and 5
Bench press 245 for 3, 235 for 4, 235 for 3
Dips - 90lb for 5, 90lb for 4
Shoulder press 155lb for 4, 145 for 5, 145 for 6 (really pushed on this last one)
Db seated curls 65lb's for 7, 5, 5 (slightly loose form)
Db incline curls 40lb's for 8,6 (constant tension)
Skull crushers 125lb ez-bar 8,7,7
Today was a big carb up day at 500c/225p/57f. I had a hard time with this many carbs though, so for now my carb up days are going to be 450/225p/52f. I'm very inactive in the day right now because I've been visiting my parents for the summer. I will probably up my carbs a good 50-100 once I move back to NYC in the next month.
Breakfast
Lunch (two burritos!)
Photo from this morning at 186/190 at night (mirin my tan calves lulz)
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08-23-2012, 07:29 PM #11
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08-24-2012, 05:50 PM #12
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-24-12
Power Lower
Squats 275 3reps, 265 4,4
Hack Squats with 4x45 plates: 12reps,10
Deadlifts 405 4,3,3
Hamstring curl lying (while holding body upwards) 80lb 10,8,8
Hamstring curl lying (normal) 110lb 12,10
Hanging ab raises 8lb dumbbell between feet 10,10 (then a burn out set with bodyweight)
Kneeling rope crunches 100lb 10,8
Ball twists 14lb ball, 30,20
Seated calf raises 5x45 plates, 25,25,25
Overall good workout, I'm still working at getting my squat and deadlift to offseason numbers. I had to switch to front squat and lighten up on the deads during my prep due to some minor lower back issues. Everything feels go now and strength is quickly bouncing back.
Need to try to figure out a way to grip the rope better on my rope crunches, seems my hands give out before my abs.
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08-24-2012, 06:01 PM #13
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
Current supplementation:
Xtend - 1 full scoop between each meal (3 daily typically)
Beta Alanine - 2g in morning, 2g during workout
Creatine - 5g daily
Fish oil - 4g daily (1200mg omega-3)
Elastamine - 3 in the morning, 3 at night
Generic multi-vitamin - 1 daily
HMB - 1g with 3 meals daily
This week I will be adding in Now's Super Digestive Enzymes as I've found in the past it helps a lot with bloating (which I tend to get at least until I adjust to new macros).
Also I wanted to mention that on my cardio days I also do about 30minutes of full body stretching and foam roller work. When I find new stretches or techniques I'll post those up also.Last edited by DiamondMaker; 08-24-2012 at 09:47 PM.
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08-24-2012, 08:58 PM #14
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08-24-2012, 09:50 PM #15
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
Thanks man, good to have you following!
I'm using a standard tricep cable rope holdin it at the very end. When I go very heavy my pinky finger gets crushed between the plastic piece at the bottom and the force of my hand pulling down. I've tried adjusting by placing my hand higher on the rope but it ends up just sliding down during the set.
Next time I might just try holding on to only the plastic end piece of the rope- although it might be too slippery (or worse break off lol).
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08-24-2012, 10:50 PM #16
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08-24-2012, 10:50 PM #17
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08-25-2012, 11:18 AM #18
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-25-12
Cardio hiit on bike
4 min warm up
6x 30second sprints with 3 1/2 minute medium intensity between
5 min cool down
I did about 10 minutes of stretching after. Trying to work more on improving my posture - I have a slight anterior pelvic tilt so I'm focused on stretching my hips and improving my core stability.
I did a couple light sets of pallof cable presses after stretching and band pull a parts.
Typically I do transport or Eliptical on Saturdays so I don't interfer with recovery from power lower. Today Legs felt good though so I used the bike and did an additional interval. I will likely keep it at 6 intervals for the remainder of the offseason.
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08-25-2012, 11:22 AM #19
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08-27-2012, 07:29 AM #20
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-27-12
Hyper Chest & Arms / carb up day
Pause Bench press 6x 185 for 3
Incline DB press 3x 85 for 7
Smith wide flat press 2x 195 for 10
Db Incline fly 2x 60 for 7
Incline db curl 3x 40's for 6
Db hammer curl non-alternating 2x 75's for 5
One arm cable curls 3x 32.5 for 8
Db close grip bench press 3x 80's for 7
One arm db triceps extension 3x 50's for 6
One arm cable reverse extensions 2x 32.5 for 15
Db reverse wrist curls 2x 30's for 12
Db wrist curls 4x 50's for 16
Just moved back to the city, so I'm conservatively adding 20 carbs to my normal days and 50 carbs to my carb ups. I will likely increase it more but will see where my weight is at in a week.
Todays workout was amazing! For the first time I tried not locking out or pausing at any point in any of the movements. Not only did it really maximize the pump but I felt a much better contraction, especially in my biceps. My reps did go down from this, but I'm going to continue doing this on all of my hyper days.
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08-27-2012, 08:13 PM #21
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-27-12
Hyper lower (continuous movement/ no pausing at top or bottom of reps)
Pause squats 6x 205 for 3
Front Squats 3x 225 for 5
one leg leg press 2x 3 45's and 1 25 each side, 8 reps
Leg extension occlusion 170lb 30 reps, 15 reps, 15reps, 15reps (all one set with 45-60second pauses between)
SLDL on box 3x 255 for 12
Seated hamstring curl 3x 140 for 10
Standing calves 3x 395 for 20
Standing rope crunches 3x 77.5 for 20 reps
Kneeling alternating rope crunches 1x 60 for 30 reps
Hanging Ab raises with bodyweight for 3 sets of 15 reps
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08-28-2012, 09:48 PM #22
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-28-12
Hyper Back & Shoulders
Pause one arm db rows 6x 100's for 3
Bb underhand rows 235 for 11,9,9
Machine rows 260 for 8,6
Lat pull down 240 for 6,6,5
Rear delt machine 265 9,8,7 & 205 11,11
Db shoulder press 75's 7,6,6
One-arm upright row 50 for 8,9,9
Seated lateral raises 25 for 12,12
Incline lateral raise 20 for 10,8
Reverse ez-bar curl 80 for 9,8,7
Shrugs 3x 415 for 7
Behind the back shrugs 2x 315 for 15
Behind the back wrist curls 4x 185 for 15
Today concluded the first week of doing hypertrophy days with the non-pause technique. While some of my movements did go down in reps, my body is notely more sore and I feel like this might be the change I need to bring up some of my weak points. I will continue to use this on my non-power days.
Starting Thrusday I'm going to begin a week deload of 60-70% normal weight. While my numbers are still climbing I have a few minior strains (left pec, left forearm, right ring finger, middle back lol) that are bothering me - plus I haven't deloaded in about 10+ weeks. I will incorporate a significant amount of occlusion work in this week along with doubling up on the foam roller work. Macros will remain the same (except no carb up day).
Oh also wanted to note that this was the first time I tried doing one-arm upright rows. Saw a video on YouTube of Jim Cordova doing this, awesome movement. I'm probably going to use this on power day along with hyper.
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08-29-2012, 08:05 AM #23
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08-29-2012, 08:15 AM #24
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08-29-2012, 08:39 AM #25
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08-29-2012, 12:37 PM #26
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
I was actually referring to this video:
http://www.youtube.com/watch?v=rjC0U0AmoT0
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08-30-2012, 05:54 PM #27
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08-30-2012, 09:33 PM #28
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-29-12
Cardio - HIIT on bike
5min warm up
6x 30second sprints, 3 1/2 minute medium intensity rest periods
5min cool down
3x one-legged pallof press's
4x front neck extensions
4x side neck extensions (both sides superset)
4x back neck extensions
15+ minutes of stretching
25+ hardcore minutes of foam roller (holy **** lol)
08-30-12
Power upper Deload - 60-70% typical weight used (except for occlusion movements)
Barbell overhand row 3x 195 for 5
Chinups 3x 8 with bodyweight
Occlusion ez-bar curls 40lb 30-15-15-15
Flat barbell press 3x 175 for 5
Dips 3x 10 with bodyweight
Shoulder press 3x 105 for 6
One-arm Upright row 2x 35lb for 8
Occlusion tricep extension 3x 50lb for 30-15-15-15(-15)* put an extra one in there since I shot a little light
Later in the day I was able to get a 30minute massage from the girlfriend. This week is all about relaxation! There is a local massage/chiro place I'm going to check out tomorrow, hopefully before this week is over I can schedule in a professional session.
I really need this deload. Even this workout felt pretty taxing despite the insanely light weight. I realize technically I haven't really done a true deload period since my prep ended (where i did a peak-style week of only light circuit training) and before that was another 16 weeks. I absolutely hate doing deloads, but physically I can tell this time I need it! Once this week is over I'm going to crush pr's.
Occlusion work is no joke too, great tool to have for weeks like this. Anyone that isn't doing occlusion right now is missing out.
I also read some interesting new advice about HMB dosing, so I'm adjusting my dosage from 1gram three times a day, to 2grams in the am and 2grams prior to workout (or if working out in the morning immediately post workout).
I'm also going to add in Acetyl L-carnitine at 1500mg daily (500mg 3 times)
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08-31-2012, 09:46 AM #29
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
08-31-12
Lower power Deload 60-70% typical weight used (excluding occlusion work)
Low bar Squats 3x 195 for 5
Occlusion leg extension 170lb
Deadlift 3x 285 for 5
Cable pull throughs 3x 42.5 for 8
Occlusion seated hamstring curls 110lb
Kneeling rope crunch 3x 57.5 for 15
Alternating rope crunch 1x 42.5 for * 24
Occlusion seated one-leg calf raises 2 45's*
Today I switched to low-bar squat. Little awkward in the standing position but in the hole I feel significantly better and overall it should be a biomechanically more efficient stance for me. I've considered it for a while and now that I'm deloading its the right time to transition.
Also tried out another new movement today called the "cable pull through". Looking at photos it seemed like a very intense stretch but at least with the weight I used today I'm not totally sold on it. There seem to be a vast amount of variations to the way people perform it, will update on what I find to be effective.
Video on them if you've never heard of them:
http://www.youtube.com/watch?v=A32WS...e_gdata_playerLast edited by DiamondMaker; 08-31-2012 at 01:57 PM.
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09-02-2012, 06:32 AM #30
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5724
09-01-12
Cardio HIIT on elliptical
4min warm up
5x 30second sprints with 3 min medium intensity rest between intervals
5min cool down
Did a sprint less today but also decreased the amount of down time between them. Super intense, took a while to catch my breath after.
Read an article on simply shredded the other day about how stretching is at least for my needs useless, so I'm going to stick to just foam roll work from here on out!
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