Off season: Train. Strength. Determination------> [Beast]

[AHol]

Alrighty whats up guys.. i have made a couple of posts under this forum before but never actually followed through with my post. My goal from this is to get insight from others with how i am progressing in the off season. My last off season i put on way too much fat and i was mentally unable to tell that i was a gorilla. So if you guys could tell me that i am progressing in the right direction, that would be great!..

I competed about a month ago and it was a great experience even though i was DQ'd for using dream tan.. My coach was applying it and i am pretty sure that he put WAY too much on me because it would not stop dripping and getting EVERYWHERE. It also was getting on the other competitors. The judges noticed and DQ'd me. It sucked. I worked for 5 months to lose 66 pounds..

5 months. 66 pounds. i lost 3.3 lbs a week. Looking back, i believe that i lost way too much weight ,way too quickly. i just followed exactly what my coach had planned for me and i am pretty sure that i lost a good deal of muscle. Its pretty frustrating but i am more motivated then ever. Nothing can stop me from achieving my goals.

Oh yeah, i am also diabetic.

I plan to compete in another bodybuilding competition in around 2 or 2.5 years so i can build some serious muscle.

Here is my workout right now:

Chest Calves Abs
Flat barbell bench: warmup, 10, 8, 6, 4, 2, negative
Incline db bench: 15,12,10,8
Incline db flys: 15, 12, 10, 8
Smith machine barbell bench (explosive): 3, 3, 3, 3
FsT7's (pec dec)
seated calf raises
leg press calf raises

Back and Bis
Deadlift
Barbell rows: 10, 8, 6,4
pullups: 4 sets of 8
tbar rows: 15, 12, 10, 8 (Drop till no plates)
cable rows: 15, 12, 10, 8 drop 8
wide grip pulldowns: 15, 12, 10, 8 drop 8
high volume for biceps. Rotate exercises

Shoulders and Tris
Barbell millitary 10, 8, 6, 4
DB shoulder press 12, 10, 8 drop 8
side lats 15, 12, 10 8 drop 8
front lats 15, 12, 10, 8
rear delt raises 15, 12, 10, 8
close grip bench 12, 10, 8, 6
dips 4 sets of 8
isolation high volume work

Legs
squat: 10, 8, 6, 4,2
explosive box squats: 5,5,5,5
RDL's: 10, 10, 10
leg press: 20, 15, 12, 10 drop 10 drop 10
leg extentions 20,15,12,10 drop 10, 10 drop 10
leg curls 20, 15, 12, 10 drop 10, 10 drop 10


Current pictures: November 26th, 2013









My macros:

Protein: 250/Carbs: 400/Fat: 70

[IK9]

That back!

[AHol]

That back!

thank you!

happy thanksgiving everyone! today was an off day but i got legs or chest tommorow.. depepnding on how my legs feel.. weight today: 184.0

[AHol]

Supplementation:

Whey protein
Glutamine: before workout/after workout/before bed
BCAA: During workout
Creatine monohydrate: after workout
pre workout: NO explode

[AHol]

post chest workout: absolutely killed it today.. time under tension for the win.

[AHol]

alrighty so i just passed my squat goal for January 1st.. Hit 405 for 2 yesterday and 455 for 5 on box squats.. i am up 140 pounds in about 3 weeks on that lift..