First Offical Offseason, Strength and Size!

[tripleh210]

Hey guys, so after just finishing up competing and deciding whether or not to do another show this year I have decided to take a solid year for off season. The main reason is that I plan on doing a very slow gain and I want to stay relatively lean throughout my off season. I will be following Laynes protocol on reverse dieting for most part till I hit my maintenance level then adjust from there. As for training I will be doing the 5/3/1 Bodybuilding template, meaning 4 exercises of 4 sets in the 10-20 rep range as my assistance exercises.

Diet

So my current macros for my diet is the following:

Calories: 1989.5 215p/126c/69.5f

I started this diet on Monday, however my new job has me lifting heavy barricades all day and working in hot sun, also lots of walking to and from work, so I have been eating a bit over on carbs as I don't want to be in too much of a deficit.

Monday: 2349 cals 210p/218c/72f

I am going to reweigh myself tomorrow as Sunday I weighed 178lbs, and stage weight was 168lbs, maybe less because of the water drop. I will also post up some pictures Saturday if I have time. But I think the extra carbs will be fine because my day was hectic and I didn't want to deplete myself. If I am unable to go down a bit then I will drop carbs and make sure I stay within the set amount.

Also here is my workout for Monday

BARBELL BENCH PRESS (5/3/1) First Week (Max = 315lbs)

185lbs x 5
215lbs x 5
245lbs x 6 ( I hit 5 but continued to failure and failed at 6)

DUMBELL INCLINE PRESS

80lbs x 12
75lbs x 12
75lbs x 12
70lbs x 13

DIPS

bw x 14
bw x 15
bw x 13
bw x 12

MACHINE FLYS

70lbs x 12 x 4

ONE ARM TRICEP PUSHDOWN

60lbs x 12 x 4

ABS

None

CARDIO

None

THOUGHTS

Felt really good in the gym, can't wait till I am hitting PR's! I enjoy this routine so hopefully it works out in the next couple weeks!

That is it for now, will post later tonight after my Deadlift day!

[Ccm644]

You have the strength going to be lifting some crazy weight soon

What cardio are you sticking to or have dropped?

I'm in on this

[offroadatv200]

Im in!

[GeneticKing]

Def in. How much calories did you go up by post show and what was your stage weight and weight post show? Just competed myself on Saturday and woke up on monday 10lbs heavier from the feast I had sat night and Sunday

[tripleh210]

Def in. How much calories did you go up by post show and what was your stage weight and weight post show? Just competed myself on Saturday and woke up on monday 10lbs heavier from the feast I had sat night and Sunday

Thanks bro! I went up roughly 200 calories, little less. My stage weight was 168lbs and weight post show Monday morning was 178lbs, just checked today and it was 174lbs so it going back down for sure. Looking a lot more lean now so hopefully will ride this out rest of week and then slowly start adding back in. I have also increased carbs and have been eating closer to 2100 calories a day due to my work, as long as I continue to go back down and weight doesn't shoot back up I will continue doing that then just adjust weekly as needed.

[tripleh210]

Im in!

Thanks man! Glad to have ya!

[tripleh210]

You have the strength going to be lifting some crazy weight soon

What cardio are you sticking to or have dropped?

I'm in on this

Thanks bud, yes I sure hope so! Can't wait! Realllly looking forward to upping my squat

Well, I get lots of cardio at work so just been eating a bit more carbs/fat to offset that and will continue to do 2 15 min HIIT sessions a week.

And glad to have ya!

[demonwareltd]

I'm in for this!

[GeneticKing]

Thanks bro! I went up roughly 200 calories, little less. My stage weight was 168lbs and weight post show Monday morning was 178lbs, just checked today and it was 174lbs so it going back down for sure. Looking a lot more lean now so hopefully will ride this out rest of week and then slowly start adding back in. I have also increased carbs and have been eating closer to 2100 calories a day due to my work, as long as I continue to go back down and weight doesn't shoot back up I will continue doing that then just adjust weekly as needed.

Same exact thing happened to me bro haha. I think I did around 5k cals easy on sat and Sunday. Yesterday I dropped it to 2500 cals though which is still kinda high I think, but I'm so damn hungry. I've been doing a deload week (1st time trying it) for my first week back and trying to do 2 hiit sessions a week. You jumped right back into training? Even doing 50% of the weight I'm used to feels heavy as fuark.

[tripleh210]

So went in today to hit my Deadlift day, will post the numbers here in a sec just wanted to share my new plan! After talking with a trainer at my gym and discussing my plan, I came up with the following:

Day 1: Bench Day/STRENGTH Training
Day 2: Squat Day/ STRENGTH Training
Day 3: Upper Body VOLUME
Day 4: Deadlift Day/STRENGTH
Day 5: Lower Body VOLUME
Day 6: Overhead Press Day/STRENGTH Training
Day 7: OFF

The reasoning behind this is so that when I do the 5/3/1 I am focusing on strength, then I will have volume days where I focus on getting the muscle to grow. It is a couple more days in the gym but I love the gym and I think this will work out perfect!

Todays diet:

Calories: 2809 - went way over, partly because I woke up too late, missed breakfast so ate some Tim Hortons and then made a big dinner, ah well I had a good work day plus went hard at the gym, so hopefully this won't be too bad.

252p/237c/88f

Will have to tone it down for sure tomorrow, it is tough eating lower calories especially when I know that I don't have a competition, but as long as I keep it reasonable and as long as I am expending lots of energy throughout the day I think it will be fine. Will see what my weight is tomorrow and then try and keep it a lot lower tomorrow.

Todays workout:

DEADLIFT

235lbs x 5
270lbs x 5
305lbs x 5 (hit failure on last rep)

LAT PULLDOWNS

185lbs x 12
170lbs x 10 x 2
165lbs x 15

DUMBELL ROWS

75lbs x 15
75lbs x 15
70lbs x 15
80lbs x 14

REVERSE HYPERS

45lbs x 12 x 4

DUMBELL SHRUGS

90lbs x 12 x 4

ABS

None

CARDIO

None

THOUGHTS

Was a great workout and felt it hard, however like I said trying to combine the strength and higher volume in one workout takes away from my workout, and I think splitting it up with work a lot better. This is more focused on Strength training but then will have 2 days where I do high volume training to build muscle. Can't wait to get this started!

Tomorrow I am going to start with my Squat STRENGTH day, then move down from there, will post up weight tomorrow!

[antevans007]

Ill def be following along

[tripleh210]

I'm in for this!

Awesome! Glad to have you aboard

[tripleh210]

Ill def be following along

Thanks for coming in bro!

[tripleh210]

Same exact thing happened to me bro haha. I think I did around 5k cals easy on sat and Sunday. Yesterday I dropped it to 2500 cals though which is still kinda high I think, but I'm so damn hungry. I've been doing a deload week (1st time trying it) for my first week back and trying to do 2 hiit sessions a week. You jumped right back into training? Even doing 50% of the weight I'm used to feels heavy as fuark.

Yeah I know what you mean for sure! I am starving all the time and especially cause of work I feel like I have to constantly eat, will have to gauge how much I can actually eat without it really effecting me. Today I ate almost 1000 calories over what I am supposed to be eating so I guess I will see lol. Yeah I went right back into it and went right into a strength training routine, figured that my last week of training was sort of like a deload and so I wanted to get right back into it. Going to have my first deload my 4th week on the program. Haha yeah my strength has gone down for sure, but it will go back up pretty quick I imagine. What sort of program will you be doing?

[GeneticKing]

Yeah I know what you mean for sure! I am starving all the time and especially cause of work I feel like I have to constantly eat, will have to gauge how much I can actually eat without it really effecting me. Today I ate almost 1000 calories over what I am supposed to be eating so I guess I will see lol. Yeah I went right back into it and went right into a strength training routine, figured that my last week of training was sort of like a deload and so I wanted to get right back into it. Going to have my first deload my 4th week on the program. Haha yeah my strength has gone down for sure, but it will go back up pretty quick I imagine. What sort of program will you be doing?

I'm honestly not too sure to be honest, I've never really ran a program before. Any suggestions?

[Jellycaptain]

In for the ride brotha.!

[tripleh210]

I'm honestly not too sure to be honest, I've never really ran a program before. Any suggestions?

Well it all depends on your goal and main focus. For me I wanted to increase strength while also giving my body room to grow, which is why I am doing 5/3/1 with an Upper/lower volume day. If you are looking for pure volume check out German Volume Training, for Strength 5/3/1 is good also Sheiko I hear is great. Will be running that after a couple months or so.

[tripleh210]

In for the ride brotha.!

Thanks for stopping by bro!

[GangaBanga]

Can confirm, I am 0.5 calorie

[tripleh210]

Woke up this morning at 176.4lbs, so a 2 lb drop. Not too bad considering I ate close to 3000 cals last night!

Will check again on Sat which will be 1 week post show. Today after work I have my squat day which i am pumped for! Will post it up along with new routine when I get back from work

[GeneticKing]

Decided I liked you're layout a lot and the 5-3-1. Just wondering what you're workouts are going to look like on the upper and lower volume days

[tripleh210]

Decided I liked you're layout a lot and the 5-3-1. Just wondering what you're workouts are going to look like on the upper and lower volume days

Hey man, well my Lower Body is going to look like this

Leg Curls 3 x 15, 12, 12
Squats 5 x 15, 12, 10, 10, 8
Hack Squats 4 x 15,12,12,10
Single Leg Deadlift 3 x 12, 12, 10
Lunges 3 x 12, 12, 10
Calfs 5 x 15-20

Haven't got around to making up my upper volume yet but will do that next week

[tripleh210]

So yesterday was my Squat day, was a good day overall but again I went over my calories. This is proving to be quite difficult to stay within calorie range but I know it will really be worth it in the end. I hope it evens out at the end of the week because this morning it was 177 again. I am also going to throw in a HIIT session at end of today's workout.

Anyway here was my day yesterday

Diet

Calories: 2607 242p/229c/75f

Went over again by 700 calories, this is ridiculous! lol its like I am always hungry and then when I put everything in I realize it is way over my calories, good thing is is that my weight isnt sky rocketing, its sort of going up and down, which is why I gotta get it under control again.

[b]Training[/]

Squat Day!

SQUATS

190lbs x 5
220lbs x 5
245lbs x 2 (only got 2, thinking I need to lower my max by 10-15lbs)

SLDL

225lbs x 8
235lbs x 7
245lbs x 6
245lbs x 5
245lbs x 5

LEG PRESS

540lbs x 8
590lbs x 8
610lbs x 6
610lbs x 5
610lbs x 5

ABS

None

CARDIO

None

THOUGHTS

Was a good workout other than my squat sucking! lol Ah well it will get back up just strength took a nose drive from prep, I am just going to lower my max a bit and work from there.

[GeneticKing]

So yesterday was my Squat day, was a good day overall but again I went over my calories. This is proving to be quite difficult to stay within calorie range but I know it will really be worth it in the end. I hope it evens out at the end of the week because this morning it was 177 again. I am also going to throw in a HIIT session at end of today's workout.

Anyway here was my day yesterday

Diet

Calories: 2607 242p/229c/75f

Went over again by 700 calories, this is ridiculous! lol its like I am always hungry and then when I put everything in I realize it is way over my calories, good thing is is that my weight isnt sky rocketing, its sort of going up and down, which is why I gotta get it under control again.

[b]Training[/]

Squat Day!

SQUATS

190lbs x 5
220lbs x 5
245lbs x 2 (only got 2, thinking I need to lower my max by 10-15lbs)

SLDL

225lbs x 8
235lbs x 7
245lbs x 6
245lbs x 5
245lbs x 5

LEG PRESS

540lbs x 8
590lbs x 8
610lbs x 6
610lbs x 5
610lbs x 5

ABS

None

CARDIO

None

THOUGHTS

Was a good workout other than my squat sucking! lol Ah well it will get back up just strength took a nose drive from prep, I am just going to lower my max a bit and work from there.

Our max's are around the same so we'll see how it goes for me when I start this up Monday haha What days you putting your hiit sessions on? And why such low reps on the accessory lifts?

[tripleh210]

Our max's are around the same so we'll see how it goes for me when I start this up Monday haha What days you putting your hiit sessions on? And why such low reps on the accessory lifts?

Haha thats awesome, I am just gonna go by feel. I have today off work so gonna do a HIIT today and then tomorrow I am gonna do a HIIT.

I put low reps on the accessory lifts so that I stay in the "strength" threshold. Rather than doin the 5/3/1 exercise then goin into high volume i am just staying in the Strength so that the workout is focused around strength. Then my higher volume days will be much higher reps and focus on hypertrophy

[TakedaShingen]

Awwwww yeahhhhhh!!!

In : )

[tripleh210]

Awwwww yeahhhhhh!!!

In : )

Now its a party! Thanks for coming bud

[tripleh210]

I had today off work and went in to do my Military Press lift as well as some abs and cardio. Diet has been pretty good but just ordered some Thai for me and the lady. Thai food is pretty good though, just veggies, chicken breast and rice, its the desserts that's gonna get me! Ahhh well, just gotta take it easy

Here was my workout for today

MILITARY PRESS

95lbs x 5
110lbs x 5
125lbs x 8 (These were way to easy, will wait and see what next week is like but feels like I should up my max's on these)

SMITH MACHINE SHRUGS

230lbs x 8
250llbs x 7
270lbs x 6
290lbs x 5
290lbs x 4

UPRIGHT ROWS

135lbs x 4
115lbs x 6
125lbs x 5
125lbs x 6
125lbs x 5

ABS

Weighted Crunch 3 x 15,14,12
Hanging Leg Raises 1 x 15

CARDIO

4 Intervals HIIT - Win-gates

THOUGHTS

Was a good workout however as stated, may need to up my max on the Military Press, might just see how next week plays out though, thinking it should probably feel easy the first week anyway.

That is it for now, was gonna take tomorrow off but I am gonna go in and do my Upper Body Volume day with some HIIT, then Saturday hit up my Lower Body Volume day, off day will be Sunday when I have a 15 hour work day haha.

That is it for now, will also post up weight on Saturday

[GeneticKing]

I had today off work and went in to do my Military Press lift as well as some abs and cardio. Diet has been pretty good but just ordered some Thai for me and the lady. Thai food is pretty good though, just veggies, chicken breast and rice, its the desserts that's gonna get me! Ahhh well, just gotta take it easy

Here was my workout for today

MILITARY PRESS

95lbs x 5
110lbs x 5
125lbs x 8 (These were way to easy, will wait and see what next week is like but feels like I should up my max's on these)

SMITH MACHINE SHRUGS

230lbs x 8
250llbs x 7
270lbs x 6
290lbs x 5
290lbs x 4

UPRIGHT ROWS

135lbs x 4
115lbs x 6
125lbs x 5
125lbs x 6
125lbs x 5

ABS

Weighted Crunch 3 x 15,14,12
Hanging Leg Raises 1 x 15

CARDIO

4 Intervals HIIT - Win-gates

THOUGHTS

Was a good workout however as stated, may need to up my max on the Military Press, might just see how next week plays out though, thinking it should probably feel easy the first week anyway.

That is it for now, was gonna take tomorrow off but I am gonna go in and do my Upper Body Volume day with some HIIT, then Saturday hit up my Lower Body Volume day, off day will be Sunday when I have a 15 hour work day haha.

That is it for now, will also post up weight on Saturday

Seems like you changed up your split from your previous post? Thought you had Day 1: Bench Day/STRENGTH Training
Day 2: Squat Day/ STRENGTH Training
Day 3: Upper Body VOLUME
Day 4: Deadlift Day/STRENGTH
Day 5: Lower Body VOLUME
Day 6: Overhead Press Day/STRENGTH Training
Day 7: OFF

[tripleh210]

Seems like you changed up your split from your previous post? Thought you had Day 1: Bench Day/STRENGTH Training
Day 2: Squat Day/ STRENGTH Training
Day 3: Upper Body VOLUME
Day 4: Deadlift Day/STRENGTH
Day 5: Lower Body VOLUME
Day 6: Overhead Press Day/STRENGTH Training
Day 7: OFF

Yeah, changed it up for this week because I changed my routine mid way, starting next week it will be run like above