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07-26-2012, 01:24 PM #91
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07-27-2012, 04:51 AM #92
Well...todays was SUPPOSE to be a leg workout...but sadly, I rolled outta bed and BAM...DOMs like you could not believe!
SOOOO, as I will not have a workout posted up, I feel compelled to tell you guys about my offseason progress so far. I have to say, I have been doing some things differently this offseason and, even though its only been about a month and a half, I am already seeing TREMENDOUS muscle and strength gains in and out of the gym! I've even been getting compliments from friends, family, and even people at the store saying how big I look! (As I sit there with my shopping cart full of eggs...hope none of that came off as bragging lol.)
But, none the less, here are the simple changes I've made that have made THE WORLD OF A DIFFERENCE:
1. Sleep more - I've always gotten a pretty decent amount of sleep but have found lately that 8+ hours makes a BIG difference on my recovery time and strength in the gym
2. Take extra recovery days when needed - this was my problem last offseason, I never gave myself a break and therefore, didn't gain HALF the muscle and strength I could have. Now, I have really focused on listening to my body and allowing it to recover fully before hitting it again
3. Eat more - I ended my last offseason at 168 lbs on 230 protein / 190 carbs / 45 fat macros...I CANNOT BELIEVE that now looking back on it all. That was an 8 month offseason and I simply did not eat enough to support muscle gains. Now, I'm 6 weeks post contest, around 156 lbs (12 lbs over stage weight), eating roughly 200 protein / 400 carbs / 100 fat, and still look crazy lean but a lot bigger and more full! I've also made sure to eat A TON OF FRUITS AND VEGETABLES! 3+ cups of fruit and 6+ cups of vegetables per day
4. And like always, TRAIN HARD AND HEAVY! - last offseason, I focused mainly on form and went with CRAZY high reps on every set. Now, I vary it up and my intensity is HIGHER THAN EVER!
So, those were the simple changes I've made to my offseason that has allowed me to gain 12 lbs over stage weight while remaining LEAN, gaining MUSCLE, gaining STRENGTH, and eating MORE!Last edited by NaturalPursuit; 07-27-2012 at 04:58 AM.
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07-27-2012, 07:48 AM #93
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Love it! Thanks for sharing this. Definitely some "food" for thought in my own off-season. Especially the extra recovery days. I had always done a 5 day split until this last off season where I went to 4 days of working out a week. It really did make a big difference. Also, eating enough, still working on that somewhat in the offseason.
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07-27-2012, 10:37 AM #94
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07-27-2012, 10:52 AM #95
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
Alright, I gotta sub for this. Loving your motivation and intensity and it is refreshing and just what I need. I'm heading into 15 weeks out to my next show and my second contest prep in less than 6 months. Needless to say I could use a swift boot up the ass and some intensity myself.
Will enjoy watching you pack on the size, great work so far!
- Stan
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07-27-2012, 01:50 PM #96
No problem man! I am EXTREMELY young and new to this sport/lifestyle but as I learn things (that I'm sure others have already figured out) I plan on sharing them with others so we can all progress together!
The extra recovery day/under-eating is a big thing!
Thanks man! And its just how I was raised!
Hard work > everything else
And the eating takes a little to get the macros to where they are really beneficial but your numbers are shootin up! Soon man...soon
Thanks and welcome in man! In my honest opinion, INTENSITY IS KEY! I've been following you and am looking forward to the finish physique you present! KILL IT BRO!!!advertising not permitted
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07-28-2012, 06:56 AM #97
"Leg day...after having to take an extra rest day yesterday I woke up PUMPED UP FOR THIS WORKOUT! LETS KILL IT!"
#1 - Ab Circuit - 2 sets (no break in between exercises)
1. Hanging leg raises (dip platform)-
pause at top x 15
2. Crossbody crunches-
pause at top x 15
3. Planks (imagine pulling elbows into knees)-
+25 lbs x 60 seconds
+25 lbs x 62 seconds
4. Bench reverse crunch (knees bent)-
26. 27.
INSAAAANE burn! Core was always a weak point in the past...ha...NO MORE! QUAD TIME!
Bb back squat- 2 sets
(8-12 reps) 225 x 8
(12+ reps) 185 x 14
chest to knees DEEP on those squats! SLOOOW negatives!
Close stance leg press- 2 sets
5 pps x 12
4 pps + 25 x 12 dropped 3 pps + 25 x 12 dropped 2 pps + 25 x 16
HUGE PUMP! Legs are shaking uncontrollably! NOW WE'RE PUSHIN IT!
Extensions- 2 sets
(2 second holds , 4 second negatives)
110 x 12
120 x 9 dropped 100 x 6 dropped into 12 forced reps with 80
stood up off the extension machine and fell over! THATS WHAT WE WANNA SEE! GLUTES AND HAMSTRING HERE. I. COME.
Lying leg curls- 2 sets
(5 second negatives)
65 x 12
70 x 9 dropped 50 x 12
MORE!!
Seated leg curls- 2 sets
(2 second hold , 4 second negatives)
70 x 11
75 x 9 dropped 65 x 12
BREAKIN THROUGH THE PHYSICAL PAIN AND GROWING!
Bb lunges- 2 sets
95 x 14
115 x 12
Ab/adductor- 1 set to failure
Away- 90 x 15 dropped 80 x 11
In- 90 x 15 dropped 80 x 9
Quads...Glutes...Hamstrings...ALL DEAD...time to finish off this lower back!!!
Reverse hypers- 2 sets
(2 second squeezes)
+5 lb db between feet x 9
+5 lb db between feet x 9 dropped 0 x 10
Hypers- 2 sets
(2 second squeezes , hands behind head)
5 x 11
(pyramid , no hold- 6 reps per) 0. 5. 10. 5. 0.
...OFFSEASON BEAST MODE...ENGAGED...back to hittin PR's on EVERY set...BETTER form...and MORE MUSCLE MASS...
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07-28-2012, 08:41 AM #98
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
Great workout! Lots of volume!
How do you like those barbell lunges? I just started doing them for the first time a few weeks ago and have been slowly working up my weight on them so I don't fall over when doing them I'm only up to 115x6 right now, but am increasing 20-25 lbs each week. You like them better than strapping in for some DB lunges?
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07-28-2012, 08:55 AM #99
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07-28-2012, 09:49 AM #100
LOVE BB LUNGES! Doing em after my legs have already failed really kills it! Def an exercise that you don't need a ton of weight on!
As for DB lunges, I stopped doin em because I couldnt handle holding all the weight lol. I'm not a fan of straps so grip gave out before legs did..and so BB LUNGES were introduced to me
HELL YEAH! They're really good...especially since you can just drop em instead of falling over and eatin sh*T lmao!advertising not permitted
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07-28-2012, 02:47 PM #101
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07-28-2012, 02:49 PM #102
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07-28-2012, 06:57 PM #103
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07-28-2012, 07:01 PM #104
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07-29-2012, 12:19 AM #105
One of the great things about your log Alex is that you're so insightful!
In all things it past to be introspective and re-examine what you --- continuous improvement!
You've got plenty of time to discover more about your bay ad the way it responds to diet and the challenges of exercise!
It's great that you've added 12bs to your stage weight, and that you're still looking super-lean. Realistically, if you got to 168 last time, then why not aim for 175-180 and plan for 160 on stage.
I'm so envious of your food p0rn: youthful metabolism + work like a demon in the gym = eats twice as much as me and still shredded
Great work in the gym as well. Your legs are really strong now and that's shoe=wing in your heavy squat and dead lifts and the high reps that you can pump out!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-29-2012, 08:48 AM #106
LMAO! Kill that ab circuit then refuel!!!...with a cookie or 2
haha
Well considering this offseason will be 2+ years...why stop at 180... we'll see haha, no set weight really, just going for continuous improvement in every area of my life!
And not to make you mad...but...cals are still rising
Thanks for all your kind words man! Ever since I began posting on this site you've always been very kind to me and others and we all truly appreciate it!advertising not permitted
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07-29-2012, 09:53 AM #107
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07-29-2012, 12:26 PM #108
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07-29-2012, 12:31 PM #109
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
You got that right! I didn't start lifting really until 22 or 23, but I had such a hard time gaining mass. It took me a good 2 years to realize I just had to EAT. I literally had to eat each meal until my stomach hurt because I had such a fast metabolism...
Once I hit my late 20s though, it slowed down a good bit and I can get fat easily if I want to. My metabolism is still a beast though and when I clean up my diet 100%, weight just falls off... Enjoy the food my friend!
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07-29-2012, 12:39 PM #110
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07-29-2012, 12:48 PM #111
Update
Well things have been going amazing to say the least and I am really enjoying life in general!
First off all, I have decided to take my video editing skills to the next level and begin my own video editing business. I am extremely happy and privileged to say I have begun working with Doug Miller and Core Nutritionals to edit some videos for them. I have put together a Core Nutritionals Promo video which should be out soon and am currently working on Core Nutritional Commercials for the Yorton Cup. This has been a major start for me and I must say that Doug such a high quality human being that it is an honor to work for him and Core Nutritionals!
Secondly, my offseason has really been treating me well! I am just LOVING my workouts more than usual and enjoying all the food I've been eating! My weight is slowly going up, my muscle mass is CLEARLY INCREASING, my strength is increasing, and I am feeling physically and mentally great!
Lastly, my book is really coming along and I am coming up with new aspects to add within this current story that I have never even considered in my previous novels.
All in all...I'M LOVING LIFE!
...and to top it off...TOMORROW'S CHEST DAY!!!!!advertising not permitted
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07-29-2012, 04:11 PM #112
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07-30-2012, 06:40 AM #113
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07-30-2012, 06:40 AM #114
"I don't think you realize...I am going sky high...nothings gunna keep my feet on the ground." - Tryin' Hold Me Back, Rob Bailey
...As always, I begin with my 15 min warm up with stretches...get some blood flowing...and prepare myself mentally for the task ahead...
CHEST DAY...ROTATION 2...TIME FOR WAR!!!
#2 - Ab Circuit - 2 sets (no break in between exercises)
1. Decline crunches (chest out, hands up in front of face)-
25.
2. Decline twists (hands out in front, face forward)-
25.
3. Hip thrusts-
25.
4. Flat Quick crunches (knees bent and toes locked under something, chest out, hands on knees from finger tips to wrists)-
50.
my abs were SCREAMING for mercy...I show them none...TIME TO PUSH IT!!!
Scaps:
I, Y, T- 2 set
5 x 10
Incline bb- 2 sets
(5 second negatives)
40 ps x 7
45 ps x 3 dropped 25 ps x 10
BIG START! just began switching in barbell bench instead of dumbbells and my chest is already EXPLODING!!!
Flat bb- 2 sets
(5 second negatives)
30 ps x 12
35 ps x 8 dropped 25 ps x 9
PUSH AND SQUEEZE! KILLIN THESE CONTRACTIONS!!!
Standing cable flys- 2 sets
(2 second hold and 2 second stretch ; split life fitness machine)
30 x 10
35 x 8 dropped 20 x 12
stretched HARD! INTENSE BURN! DELT DOMINATION TIME!
Single arm db side lateral (leaning sideways on bench - 45 degrees)- 2 sets
(2 second holds)
15 x 10
12 x 13 dropped into fast 10 x 13
addin MASS TO THESE SHOULDERS! MORE!
Standing Bb press- 2 sets
85 x 5
75 x 8 dropped 65 x 6
ready for the finisher??? I KNOW I AM!!!
Kikel delt raises- 2 sets
(standing db side lateral into front raise , switch each rep)
20 x 13
30 x 6 dropped 15 x 11
***Non weighted dips to stretch- 2 quick sets
15. 8.
triceps...previously a weak point on my physique...NO LONGER...I WILL FORCE THEM TO GROOOW!!!!
Palms facing pulldowns (back on pad)- 2 sets
(2 second holds)
50 x 13
55 x 8 into close grip overhand 45 x 8
END STRONG!!! NO QUIT!!!
Close grip db press ss behind the head db extension- 2 sets
Close grip db- 40 x 8
30 x 16
Db extension- 40 x 8
30 x 16
...bigger than yesterday...smaller than tomorrow...CONSTANT PROGRESS!!!advertising not permitted
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07-30-2012, 06:44 AM #115
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07-30-2012, 07:25 AM #116
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07-30-2012, 08:18 AM #117
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07-30-2012, 08:21 AM #118
TRAINING UPDATE
After talking with Paul Revelia, I have decided to switch up my current training split and do PHAT! I'm extremely excited about this and am going to start planning my workouts later on today! As I am new to PHAT I will have to modify it for my ab training...we'll see! I'll be posting my workout outline hopefully later today and would love feedback just to make sure I've got the general idea right!advertising not permitted
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07-30-2012, 09:36 AM #119
My Modified PHAT Routine
Day 1: Upper Body Power Day
BB Rows (Overhand grip)- 3 sets of 3-5 reps
Weighted Pull ups (Underhand Grip)- 2 sets of 6-10 reps
Wide Grip Pulldowns (Overhand Grip)- 2 sets of 6-10 reps
Flat BB press- 3 sets of 3-5 reps
Weighted dips- 2 sets of 6-10 reps
Seated BB shoulder press- 3 sets of 6-10 reps
BB bar curls- 3 sets of 6-10 reps
Standing DB tricep extensions- 3 sets of 6-10 reps
Day 2: Lower Body Power Day
Squats- 3 sets of 3-5 reps
Leg Press (Close)- 2 sets of 6-10 reps
Leg extensions- 2 sets of 6-10 reps
Deadlifts- 3 sets of 5-8 reps
Lying leg curls- 2 sets of 6-10 reps
Standing calf raise (Smith Machine with feet on bumper plates)- 3 sets of 6-10 reps
Seated calf raise 2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Speed work - BB Rows (Overhand grip)- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Rack chins (Overhand grip)- 3 sets of 8-12 reps
T-Bar rows- 3 sets of 8-12 reps
DB rows (bracing upper body against an incline bench)- 2 sets of 12-15 reps
Close grip Pulldowns- 2 sets of 15-20 reps
Seated Arnold dumbbell presses- 3 sets of 8-12 reps
Upright rows- 2 sets of 12-15 reps
DB Side laterals- 3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Speed work - Squats- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Leg Press (Close)- 3 sets of 8-12 reps
Front Squat- 2 sets of 12-15 reps
Leg extensions- 3 sets of 15-20 reps
Stiff Leg Deadlifts 3 sets of 8-12 reps
Lying leg curls- 2 sets of 12-15 reps
Seated leg curls- 2 sets of 15-20 reps
Standing Machine calf raises- 4 sets of 10-15 reps
Seated calf raises- 3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Speed work – Flat BB press- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Incline BB press- 3 sets of 8-12 reps
Incline DB press- 3 sets of 12-15 reps
Cable flyes- 2 sets of 15-20 reps
Preacher curls- 3 sets of 8-12 reps
DB hammer curls (simultaneously)- 2 sets of 12-15 reps
Standing BB curl- 2 sets of 15-20 reps
Standing DB tricep extensions- 3 sets of 8-12 reps
Bar Pressdowns (Overhand grip)- 2 sets of 12-15 reps
Rope Pressdowns- 2 sets of 15-20 reps
Day 7: Rest
*Abs are going to be continually worked pre-workout everyday as I have been doing along with weighted work every other day at the end of the workout
*Rest days are going to be low to moderate intensity cardio
Thoughts? Ideas? Feedback?
Thanks in advance!advertising not permitted
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07-30-2012, 09:52 AM #120
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
Looks like a good workout to me I'm following basically the same thing, though I'm only training abs right now on off days along with cardio on those days.
My plan is to do HIIT cardio on my off days, but haven't started doing it yet. I also right now do 20-30 mins of cardio after two of my weight training sessions a week.
Forgot about them there T-Bar rows. I have back/shoulders hypertrophy this afternoon and will see if I can slide them in somewhere...
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