PURE ADRENALINE - Offseason Journey into Contest Season 2011

**Adrenaline690** · 07-19-2010, 11:01 AM

Hey every body

My name is Mike... and right now I have been training seriously for the past year and a half, since January 2009.

Been through some ups and downs with a few injuries this past year, but finally ready to get this going.

Next year I will be competing in my first show(s)... and the overall goal at the moment is to be Nationally Qualified within 5-6 years... though all my sites/focus right now is on next year!

I have been working off and on/getting some advice from national level NPC competitor PJ Braun.. but am in the process of working something out with a coach to really get me dialed in this offseason.. and into contest prep next year, these things will be starting/going full force starting August 1st.

More on that once the time comes..

Will start the log on this note:

I am currently sitting around 193-195 right now, with some slight oblique definition..

The goals are to tighten up + add the quality size I need this offseason to be competitive.

Will start this log off on todays workout which was chest.. tonight I will be coming into the gym for round 2 which is calves/cardio

Monday - 7/19/2010 - Chest

Incline Smith press, *assume bar is 45lbs*
225x12
275x9
295x6 --> 135xfailure

Incline hammer Strength
3 plates per side x 10
3 plates per side x 9+3 --> 2 plates per side x failure

Pec Dec
135x20
145x20
160x20

Incline Fly/press Hybrid
3 sets with 55lbs for 15

Here is what my diet has been looking like on training days:

Meal 1:
6 whole eggs + 3-4 slices ezekial toast

Meal 2(immediately post workout):
2 scoops whey + 45g dextrose

Meal 3:
9oz chicken + 2 cups rice + 1tbsp maca oil

Meal 4:
2 scoops whey + 1.5 cups oats

Meal 5:
8oz ground beef + 2 cups rice

Meal 6:
repeat meal 4 or 5

Meal 7:
2 scoops whey + 1 tbsp peanut butter

**CM82682** · 07-19-2010, 11:48 AM

It goes without saying that Ill be following!

**Adrenaline690** · 07-19-2010, 09:14 PM

Originally Posted by CM82682

It goes without saying that Ill be following!

thanks bud

gunna keep this updated a few times a week.. will keep it more updated once the ball gets rolling next month

Monday - 7/19/10 - Round 2, calves/cardio/some back

Seated Calf raise
3 sets of 20-25 with 180

Standing Calf
3 sets with 365 last set triple drop

-had a ton of energy so decided to throw a few sets of back in there.. I won't be hitting it for another 4 days.. can't have enough back

Wide Grip Pullups
3 sets BW for 15

Hammer Grip Pullups
3 sets BW for 15

CG Pulldowns
3 sets with 180 for 20

Rope Pullovers
2 sets with 55lbs for 20

20 min LI cardio

**Adrenaline690** · 07-20-2010, 11:16 AM

Tuesday - 7/20/10 - Legs

-did some stretching and warming up for the knees/quads/hammies

Leg Press, Full ROM, knees touching shoulders
4 plates per side x 20
5 plates per side x 20
6 plates per side x 18
7 plates per side x 12 --> 5 plates per side x 12 --> 3 plates per side x 20

BB Squats
225x10
245x10
275x8

Standing 1 legged leg curl
3 sets of 15-20

Leg Extensions
3 sets last set 6 set drop over 100 reps

Seated Leg Curl
3 sets 15-20

Adductor Machine
3 sets, 5 sec negatives, squeeze for 5 sec each rep

-no cardio today

LEGS ARE FRIED

**CM82682** · 07-20-2010, 11:27 AM

Solid session. Do you do any stretching? I know I cant get that deep on the leg press thats why I ask.

**Adrenaline690** · 07-20-2010, 11:30 AM

Originally Posted by CM82682

Solid session. Do you do any stretching? I know I cant get that deep on the leg press thats why I ask.

a lot of hamstring flexibility work.. I was forced to due to the fact all my knee injuries were from weak hamstrings.. it's paying off big time, I widened my stance and go a lot deeper on leg presses and my leg development is changing a lot.. thicker adductors and quads without a doubt

**CM82682** · 07-20-2010, 01:05 PM

Originally Posted by Adrenaline690

a lot of hamstring flexibility work.. I was forced to due to the fact all my knee injuries were from weak hamstrings.. it's paying off big time, I widened my stance and go a lot deeper on leg presses and my leg development is changing a lot.. thicker adductors and quads without a doubt

Just more reason that I should be stretching more than I do yet I still dont do it as often as I should.

**Adrenaline690** · 07-20-2010, 06:50 PM

Originally Posted by CM82682

Just more reason that I should be stretching more than I do yet I still dont do it as often as I should.

to put it simple when i wasn't stretching as much my leg presses were pretty much putting all the pressure on my knees.. and I wasn't able to go over 3 plates a side doing ****ty form which was sad.. fixed things up now I am going 7 plates a side knees to shoulders and feeling all quads/hams

just gotta find those tweaks man and pretty much just bust your ass lol

but at the same time I will be the first person to stretch as much as I should.. for instance why my pec injury flares up everyonce and a while

**Adrenaline690** · 07-21-2010, 08:16 PM

Wednesday - 7/21/10 - Delts/calves

Weight: 196.2

-just letting everyone know.. I will be updating it a few times next week.. but I am taking next week OFF of weight training.. I may go in and do some light cardio/calves 2-3x next week but that's IT.. I am giving my body a break/rest.. so come the first full week of August I will be ready to go for the torture that is this offseason+contest prep that this next year is going to bring me! The next time I take some time off will be AFTER the last show

-Once I get back from that.. which the date will be August 2nd.. it will be GAME TIME.. I am so AMPED you have no idea

Seated Barbell Shoulder Press, these are all brought about an inch below the chin
135x15 WU
135x15 WU
155x15 WU
185x10
205x9
225x2 --> 185x8 --> 135xfailure

Seated DB Shoulder Press, pause at shoulders for a count each rep
70x15
80x12
90x8

Cable 1 Arm Behind the back laterals
4 sets of 12-15

Rope Rear delt Face pulls
4 sets of 15-20

DB Laterals
3 sets of 8-12

Standing Calf Raise
3 sets up to 405 for 12 for a quad drop

Seated Calf Raise
3 sets 180 for 15

Seated Calf Press Machine
3 sets 210 for 20

**Adrenaline690** · 07-22-2010, 10:46 AM

Thursday - 7/22/10 - Back

Weight: 195.7

Wide Grip Pullups, did this as a warmup exercise
BWx15
BWx15
BWx15

Hammer Grip Pullups, did this as a warmup exercise
BWx15
BWx15
BWx15

Hammer Strength ISo-Row
3 plates per side x 15
4 plates per side x 12
4 plates per side x 12 --> 3 plates per side x 10 --> 2 plates per side x failure

TBar Rows
4 plates x 15
5 plates x 15
5 plates + 25 x 12

Hammer Strength High Row
2 plates per side x 15
2 plates per side x 15
2 plates per side x 12

Seated CG Cable Row
3 sets with 200lbs for 15

Rope Pullovers
3 sets of 20-25 reps

20 min LI cardio postWO

**devo09** · 08-02-2010, 08:13 PM

195? Man you better get eating!

**Adrenaline690** · 08-02-2010, 08:21 PM

Originally Posted by devo09

195? Man you better get eating!

haha!

how have you been man? looking big as hell in your avi! the question is.. what have you been eating.. gimme some

**Adrenaline690** · 08-02-2010, 09:00 PM

Monday - 8/2/10 - Back/hamstrings

-so I am dieting right now at the moment.. not for a long time.. just lean enough to shed some water/get some definition/some abs, and be able to monitor progress a little more closely this winter!

-Last Monday my weight was 199, and today my weight is 194, deff starting to tighten up!

Macros right now are looking around:

358g pro / 175g carb / 85 g fat ... and once a week.. on quad day.. I eat a carbup day of 180g protein / 700g carb / 35g fat .. this has been working well for us.. cardio is on the low right now because I am actually dropping weight to fast.. might be added back in soon though!

Going to start logging my workouts more because I am going to focus on progression with certain movements for certain amounts of periods at a time.. making sure I am getting stronger.. to gauge progress with strength as well as size

Hammer Grip Pulldown
160x15
180x12
180x10

Hammer Strength ISO-Row
3 plates per side x 12
3 plates + 25 per side x 8
3 paltes + 25 per side x 7

BB Row
185x12
205x12
225x8

1 Arm DB Row
105x15
110x12
115x12

Stiff Legged Deadlifts
225x10
225x10
245x6

1 Legged Standing Hamstring curl
50x12
50x12
50x12

Lying Leg Curl
110x15
125x12
125x12

**Adrenaline690** · 08-03-2010, 10:02 AM

Tuesday - 8/3/10 - Chest/Calves

Weight: 192.6

Incline BB Press
205x12
225x10
245x7-->135xfailure

Incline DB Press
90x12
95x10
95x8

Incline Hammer Strength
2 plates per side x 12
2 plates per side x 10
2 plates per side x 10

Pec Dec
115x20
115x20
115x20

Seated Calf Raise, 3 sec neg, 3 sec pause at bottom
180x12
180x12
180x12

Standing Calf Raise
225x15
315x15
315x15

**CM82682** · 08-03-2010, 10:09 AM

Look at those inclines, beast mode!

**Adrenaline690** · 08-03-2010, 10:11 AM

Originally Posted by CM82682

Look at those inclines, beast mode!

goal is 315 by prep

we'll see

thanks bro lol

Originally Posted by SiL3nTKiLL

dammm goood luck!

thanks brother

**SUPER_MANLET** · 08-03-2010, 11:08 AM

In on this..good luck bro

**Adrenaline690** · 08-03-2010, 11:13 AM

Originally Posted by SUPER_MANLET

In on this..good luck bro

Thanks brother.. gunna be a long crazy ride.. but I am looking forward to it

**Adrenaline690** · 08-04-2010, 09:42 AM

[b]Wednesday - 8/4/10 - Arms/Abs

Weight: 192.0

Rope Pressdown
didn't really count these, but 3-4 sets with 50-60lbs

V Bar Press down, Squeeze on contraction.. 2 sec negatives
60x15
70x12
70x10

1 Arm DB Skull Crushers, all reps done slow
25x15
30x10
30x8

1 Arm Reverse Grip Pressdown
15x20
15x20
15x20

BB Curl superset 1 Arm cross body Hammer curl
95x10 / 35 x 10
95x8 / 35 x 10
95x6 / 35 x 10

EZ Bar Preacher Curl superset reverse BB curl
Bar+50x15 / 40x15
Bar+60x12 / 40x15
Bar+60x10 / 40x15

Incline DB Curls
30x10
30x8
30x8

Forearm wrist curls
3 sets with 60lbs for 20

-some ab circuits

**Adrenaline690** · 08-05-2010, 09:35 AM

Thursday - 8/5/10 - Delts/Calves

Weight: 191.8

Seated BB Shoulder Press
185x8
185x7
185x6-->135xfailure

Seated DB Shoulder Press
85sx8 then a double drop

DB Laterals
25x15
30x15
30x15
30x15

Rope Rear Delt Face Pull
25x15
30x15
40x15

Machine Laterals
50x15
70x15
70x15

Hammer Strength Shrug, really slow
2 plates per side x 15
3 plates per side x 15
3 plates per side x 15

Seated Calf Raise
190x12
190x9
190x9

Standing Calf Raise
335x15
355x15
355x15

**Adrenaline690** · 08-06-2010, 10:18 AM

Friday - 8/6/10 - Quads/Back

Weight: 190.4 .. can't complain.. we upped carbs.. are doing NO cardio.. and I am still slowly loosing weight/tightening up

abs are slowly starting to show through.. also a LOT more vascular

Leg Extensions
90x20
110x20
130x20
130x20

BB Squats
245x10
275x8
285x6

Leg Press, SLOW negatives.. at the top of each rep, lifting my toes up to keep pressure on heels
4 plates per side x 20
5 plates per side x 18
5 plates per side x 18
5 plates per side x 20

Wide Grip Pullups
BWx15
BWx12
BWx10

CG Pulldown
120x15
140x15
160x15

Wide Grip Pulldown
140x15
140x15
140x15

Rope Pullovers
3 sets with 45lbs for 15

-some light ab circuits

**Adrenaline690** · 08-09-2010, 10:30 AM

Monday - 8/9/10 - Back/Hamstrings

Weight: 192.0

Reverse Grip Pulldown
160x15
180x10
180x10

Hammer Strength ISO-Row
3 plates + 25 per side x 8
3 plates + 35 per side x 8
3 plates + 35 per side x 7

BB Row
225x12
245x8
245x7

1 Arm DB Row
115x15
120x12
120x12

Hammer Strength High Row
1 plate + 25 per side x 15
1 plate + 25 per side x 15
1 plate + 25 per side x 15

Lying Leg Curl
110x15
125x15
130x15
135x15

Stiff Legged Deadlifts
225x8
275x8
275x10

Seated leg Curl / superset adductor machine
110x15 / 190x25
110x15 / 190x25
110x15 / 190x25

-still making good progress.. if weight stalls around here some more cardio will be put back in on Wednesday

-show I am looking at now is the NPC Erik Fankhouser show.. that is the goal for next year

**Adrenaline690** · 08-10-2010, 10:15 AM

Tuesday - 8/10/10 - Chest/Calves

Weight: 190.6

BB Incline Press
235x7
235x7.5 --> 185x5 --> 135xfailure

DB Incline Press
95x10
95x9

Cable Cross Over
3 sets of 15

Hammer Strength Incline
2 plates + 10 per side x 12
2 plates + 10 per side x 10
2 plates + 10 per side x 10

Pec Dec
3 sets of 15

Seated Calf Raise, 3 sec negatives, 3 sec hold at bottom
190x12
200x12
200x10

Standing Calf Raise
355x15
365x15
365x15

-some light abs

-so focused right now.. workout intensity doesn't drop AT ALL, can't wait to hit that show next November.. I will be qualified within 2 years there is NO DOUBT

**Adrenaline690** · 08-11-2010, 10:17 AM

Wednesday - 8/11/10 - Arms

Weight: 190.4

Rope Pressdown
don't really count these, just warmsup my elbows.. give a pump

VBar Press down, slow negatives squeeze for a count each rep
70x12
70x12
75x12

1 Arm DB Skullcrusher
30x15/15
30x15/15
35x14/13

1 Arm Reverse Pressdown
3 sets with 20lbs for 20

BB Curls superset Crossbody Hammer Curls
95x10 / 35x12
105x8 / 40x8
105x6 / 40x8

EZ Preacher Curls superset Reverse BB Curl
Bar+60x12 / 40xfailure
Bar+60x12 / 40xfailure

Incline DB Curls superset BB wrist curls
35x10 / 70x15
40x6 / 70x15

**Adrenaline690** · 08-12-2010, 10:39 AM

Thursday - 8/12/10 - Delts/Traps/Calves

Weight: 190.0 .. lowest I have been on this diet.. also leanest I have EVER been at this weight.. when flexed top 2 abs show.. new veins every workout.. very happy with this..

-most likely when the show comes going to come in and try to get qualified as a middleweight.. then when I get qualified worry about it from there.. but ONE step at a time.. goal right now is qualification in 2 years.. next November can't come soon enough.. hell.. bulking can't come soon enough

Seated BB Shoulder Press
185x8
195x6
195x6-->135xfailure

Seated DB Shoulder Press
90x7-->65x8-->50x5-->35xfailure

DB Laterals
30x15
35x15
35x15
35x15

Rope Rear Delt Face Pulls
3 sets with 40lbs

Hammer Strength Shrug Machine
3 plates per side x 15
4 plates per side x 15

Machine Laterals
70x15
90x15
90x10

Seated Calf Raise, 3 sec negatives, 3 sec hold at bottom
200x10
200x10
200x10

Standing Calf Raise
365x15
365x15
365x15-->315x15-->225xfailure-->135xfailure .. crazy vascularity

-few quick ab circuits

-still no cardio

-carb day tomorrow + quads

**Adrenaline690** · 08-13-2010, 11:03 AM

Friday - 8/12/10 - Quads/Back

Weight: 190.2 ..seem to be recomping.. holding this weight but looking better each day

Leg Extension
130x15
150x15
150x15
170x15

BB Squats
285x8
285x5
285x7

Leg Press, close low stance FULL ROM, toes off platform the entire set, all heels
5 plates per side x 20
5 plates + 25 per side x 20
5 plates + 25 per side x 20
6 plates per side x 20 --> 3 plates per side x failure

Wide Grip Pullups
BWx15
BWx11
BWx9

CG Lat Pulldown
180x15
180x13
180x10

Wide Grip Pulldown
3 sets 140 for 15

Rope Pullovers
3 sets of 15 with 45lbs

-carb up day today

-cardio most likely coming back soon, but very happy with progress, leanest I have ever been at this weight, starting to look a little fuller as well

**Adrenaline690** · 08-16-2010, 10:23 AM

Monday - 8/16/10 - Back/hamstrings

Weight: 190.0 .. I still can't believe how I am tightening up and still holding this same weight.. not worry about weight, all mirror.. but where we are now.. I figure things will be decent around 175-180ish with decent abs.. hard to believe last year at this time I was 160 with no definition AT ALL

Narrow, Hammergrip Pulldown
160x15
180x12
180x12

Hammer Strength ISO-Lateral Row
3 plates + 35 per side x 12
3 plates + 35 per side x 12
3 plates + 35 per side x 12 --> 3 plates per side x failure --> 2 plates per side x failure

BB rows
225x12
245x10
245x10
275x6-->225x4

TBar Rows
4 plates x 15
4 plates x 15
5 plates x 15

CG Seated Cable Row
160x20
180x15

Lying Leg Curl
140x15
145x15
145x15

Stiff Legged Deadlifts
275x10
275x10
285x9

Seated Leg Curl superset Adductor
110x15 / 170x20
110x15 / 170x20
110x15 / 170x20

-still no cardio

**MoEcho** · 08-16-2010, 02:31 PM

^^ Curse you and your 'no cardio'

Subbed!!

Mo

**Adrenaline690** · 08-17-2010, 08:45 PM

Originally Posted by MoEcho

^^ Curse you and your 'no cardio'

Subbed!!

Mo

haha the less cardio the better..

Tuesday - 8/17/10 - Chest/Calves

Weight: 189.2 .. new low.. haven't 180s in a while

-strength and energy weren't where they are usually at.. but I still had an amazing workout.. made it as intense as possible

Incline BB Press
235x8
235x6
235x5

Incline DB Press
95x10
100x8
100x6

Incline Hammer Strength
2 plates + 10 per side x 12
2 plates + 25 per side x 9
2 plates + 25 per side x 8 --> 2 plates per side x failure --> 1 plate per side x failure

Pec Dec
115x30
130x20

Cable X
2 sets of 15

Seated Calf Raise
200x12
210x10
210x10

Standing Calf Raise
365x15
385x15
385x15 --> 315x15 --> 225x15 --> 135x15

-light ab circuits

-15 min posing practice

-no cardio

**Adrenaline690** · 08-18-2010, 10:11 AM

Wednesday - 8/18/10 - Arms

Weight: 188.6 .. weight still keeps dropping so still no cardio

Rope Pressdowns
like usual, don't really count just do these to get a pump/warmup elbows

VBar Pressdown
72.5x12
72.5x12
72.5x12 --> 40x 15

1 Arm DB Skullcrusher
35x12
35x12
35x10

1 Arm Reverse Grip Pressdown
3 sets with 22.5lbs for 20

BB Curls superset DB Crossbody Hammers
105x8 / 40s
105x7 / 40s
105x7 / 40s

EZ Preacher Curls
Bar+50x25
Bar+60x18

Incline DB Curls
35x10
40x6

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