Adamjohn32's Offseason Journey

[adamjohn32]

My name is Adam Lalikos, and I believe in fitness...

It's about that time, time to get back on the boards, logging the workouts and putting in the work to hopefully step on stage again sometime during the 2015 season. I've been slacking in my old journal as of late, but I plan to be back logging on the daily.

Some links to my old journals:
2012 prep http://forum.bodybuilding.com/showth...hp?t=143873931
2010 prep http://forum.bodybuilding.com/showth...hp?t=122567741

I'm currently on a 16 day split that hits everything fairly frequently and through all the rep schemes. I mix in drop sets, BFR, and myo-reps techniques as well. Right now, I'm looking to get bigger everywhere, but I think I really need to bring up my chest, biceps, back thickness, and hamstrings (really everything though).

Enough intro, time to get this party started.

[Ccm644]

In for this

Enough offseason as im sure your bring something new in 2015

[adamjohn32]

Sunday, 5/19/2013: Arms & Calves

Decline Close Grip Bench
95x20
135x20
185x10
215x10
225x6 drop 155x12

Incline DB Curl
30x12
35x10
40x8
45x6 drop 30x6

Skull Crushers
60x15
70x12
80x10
100x8 drop 70x8

DB Hammer Curls
35x15
45x12
50x10
60x8 drop 35x8 (a little cheat action with the 60's)

BFR Cable Pressdown
50x30/15/15/15

BFR HS Preacher Curl
45x30/15/15/15

DB Forearm Curl
15x20
20x20
25x15

Seated Calf Raise
90x20x3

BFR Standing Calf Raise
175x30/15/15/15

In Lake Mary/Orlando this weekend for the big Paul/Misty Revelia wedding, and I had to do some work remotely so I just got in and out. Arms and calves had a great pump going.

[adamjohn32]

In for this

Enough offseason as im sure your bring something new in 2015

Thanks Dean, offseason for the both of us amiright?

I think for sure the next time I diet down I'll look completely different.

[Josh Hyaduck]

It was great meeting you at Paul's wedding!

[deltpecx]

I'll stroll on in here...

[jpfaherty]

Yes! In <3

[adamjohn32]

5/20/13, Shoulers/Traps

DB Shoulder Press
60x10
75x6
85x4 drop 60x8

BB Shrug
225x20
315x15
365x10
405x10 drop 315x10 drop 225x10

DB Front Raise SS Incline Rear Lateral Raise
30x12/25x12
40x8/30x10 (3 sets)

Seated DB Side Lateral Raise
25x15
25x12
30x10 drop 20x10 (2 sets)

HS Shoulder Press (weight per side)
45x15
70x8
95x6 drop 70x6

Reverse Pec Dec
130x12
145x10
160x10 drop 145x8

Decent shoulder workout this AM, hoping to progress with the numbers as I'm finally starting to feel somewhat strong again with my pressing movements.

It was great meeting you at Paul's wedding!

Likewise Josh, hopefully soon we'll get a chance to train together. Looking forward to following along your journey to the platform

I'll stroll on in here...

Hey Bill, journal wouldn't be the same if you weren't following. How's the northwest treating you these days?

Yes! In <3

Yes... <3 right back at you

[fltallpaul]

Good to see you this weekend for legs and some other stuff.

[deltpecx]

...

Hey Bill, journal wouldn't be the same if you weren't following. How's the northwest treating you these days?

Summer arrived two weeks ago, it got warm fast. Now we're back to clouds and rain.
My garden is going gang busters. It''s lifting and gardening...
Happy I am.

[Crazyups]

Well, holy cow!!! Hope you're well man!!

[adamjohn32]

Off day from the gym. Was thinking of going in this AM for some HIIT (sled pushes ) but decided I need some rest. Tomorrow I plan to go HAM on some hammies/quads/calves.

Good to see you this weekend for legs and some other stuff.

So happy for you man, you big cry baby

Summer arrived two weeks ago, it got warm fast. Now we're back to clouds and rain.
My garden is going gang busters. It''s lifting and gardening...
Happy I am.

Sounds like nice combo Bill.

Well, holy cow!!! Hope you're well man!!

Big E! Been sporadically reading your journal, man the battles you've gone through. Here's to a healthy and successful prep this year.

[adamjohn32]

5/22/13, Hamstring/Quads/Calves

SLDL
135x15
225x15
275x12
315x10
365x8 drop 275x8

Lying Leg Curl
75x20
90x20
115x10
130x10
145x8 drop 90x8 drop 50x8

Wide/Deep Smith Squats
135x15
185x10
225x8
245x6 drop 155x8

GHR
BWx12
+10x10
+25x8

Seated Leg Curl
70x15
90x12
135x10
160x8 drop 135x8

Inner Thigh SS Outer Thigh SS Toe Press Calve Raise
250x20/250x20/310x20 (3 set)

Pretty grueling leg session this AM. Started training with an old friend of mine from Orlando that happens to be living in South Tampa. Should be fun lifting together, having a partner really helps when you want to go all out on certain movements that require some spotting. Rather it be someone I know than a random.

Crazy still at work, hopefully things will get back to normal soon.

[Crazyups]

lOL, no contest prep this year buddy...shut it down, travel, kids, just tooooo much..back to back years. How much you weighin' currently?

[red_cat]

Uhhhhh...in4daoff-seasonparty

[Vanguard1965]

Solid leg session. Those SLDL really stand out. Looking forward to seeing what you can do this off season!

[adamjohn32]

lOL, no contest prep this year buddy...shut it down, travel, kids, just tooooo much..back to back years. How much you weighin' currently?

Man, gotta do what you gotta due. Time to grow then.

I'm tipping the scales in the 227-230 range these days. Will probably look to do a minicut soon.

[adamjohn32]

Uhhhhh...in4daoff-seasonparty

Yes... Looked good at your last show dude. Way to represent the tall dudes.

[adamjohn32]

Solid leg session. Those SLDL really stand out. Looking forward to seeing what you can do this off season!

Thanks Dean, hammies are feeling it today

[adamjohn32]

5/23/13, Chest/Tri's

Incline DB Press
80x10
90x6
100x4 drop 75x10

HS Wide Press (per side)
90x15
115x12
135x10
160x8 drop 115x8

Incline Smith (2 second hold at bottom)
135x10
155x8
175x6
195x4 drop 155x6 drop 135x8

Low Incline Fly
35x15
45x12
55x10
65x8 drop 40x8

DB Kickbacks
30x15
35x10
40x8 drop 30x8

Close grip smith
125x20
135x15
155x10
185x6 drop 135x10

BFR Cable Pressdown
42.5x30/15/15/15

Good session this morning. Triceps really felt the BFR

[red_cat]

Yes... Looked good at your last show dude. Way to represent the tall dudes.

Thank ya, sir! Hoping to tighten up a little for the next show.

So 230 lbs, eh? Very nice! Still somewhat lean?

[Vanguard1965]

Solid session Adam! I take it you're focusing on upper chest development?

[adamjohn32]

Thank ya, sir! Hoping to tighten up a little for the next show.

So 230 lbs, eh? Very nice! Still somewhat lean?

Eh, not that lean, but not that heavy... Will most likely be doing a mini-cut sometime in the next month or so. Maybe get down to around 220 and start slowly upping my calories. Hopefully over the next 2 years I can really get my calories higher, while keeping in the 220-ish range.

Solid session Adam! I take it you're focusing on upper chest development?

Thanks Dean. Not necessarily focused on upper chest, this workout just happened to hit it a ton. However, I do gotta bring this chest up lol.

[deltpecx]

...Thanks Dean. Not necessarily focused on upper chest, this workout just happened to hit it a ton. However, I do gotta bring this chest up lol.

Solid session.

Why no declines for that chest?

[adamjohn32]

Solid session.

Why no declines for that chest?

Thanks Bill, I hit decline chest on one of the other 2 chest focused days on my current split.

[adamjohn32]

5/25/13, Back/Traps/Bi's

Bent Over Row
135x20
185x12
205x10
225x8 drop 185x8
235x6 drop 185x8

HS Low Row (per side)
90x15
115x12
135x10
160x8 drop 115x8

Wide Lat Pulldown
140x15
160x12
200x10
220x8 drop 160x8

Cable Row SS Smith Shrug
140x15 / 225x20
160x10 / 315x10
180x10 / 315x10
200x8 / 315x10

HS Preacher Curl
70x20
80x15
90x10
95x8 drop 70x8 drop 45x8

Seated Hammer Curl
40x10
40x8
40x8 drop 30x8

HS Curl Machine SS Rope Curls
50x12 / 30x12
55x10 / 30x12
60x8 / 30x12

Had to get in / out due to this big project at work (gonna be spending the rest of the weekend coding / testing... yay). Was able to swing the OCB Southeast state show, hung out a bit with Bob, Paul, Layne, and some other good people. Paul will most likely have some kind of write-up as he ended up being a judge.

Well, gonna work for most of the rest of the day / night but hoping to have enough energy tomorrow for some quads/hams. Need to get in the squat rack to release some of this stress.

[robertfah]

Pimpin'

[adamjohn32]

So no gym today, still having to work on this big project that's suppose to launch Tuesday. Kind of a good thing as I haven't had many days off from the gym over the past few months. Will make time tomorrow for some legs though.

Pimpin'

Nice seeing / catching up with you yesterday. How was the trip to Bojangles?

-_-

[adamjohn32]

5/27/13, Quads/Hamstrings

BB Squat
135x20
185x15
225x10
275x6 drop 185x12

Precor Hack Squat SS Leg Press
90x20/180x20
140x12/270x12
180x8/360x12
230x6/450x12

DB BBS
BWx12
25x8
35x6

BRF Seated Leg Curl
80x30/15/15/15

BRF Leg Extension
70x30/15/15/15

Inner Thigh SS Outer Thigh
250x20/205x20 (3 sets)

Had to get in and out quick today, still having to support work which has taken up 40+ hours just this holiday weekend alone

[red_cat]

BRF Seated Leg Curl
80x30/15/15/15

BRF Leg Extension
70x30/15/15/15

Big & Really Fantastic Curls and Extensions, eh?