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Thread: 2020: Comeback

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    2020: Comeback

    I have competed the last few years, doing back to back shows, narrowly missing top 3 spots in the last 2 shows. Saying this, i feel i have done myself a disservice by not having a proper offseason, therefore plan on a full year offseason to pack on some mass, then attack next year with more tenacity.

    Training split is:

    Monday hams/calves
    Tuesday back
    Wendesday arms
    Thursday quads/calves
    Friday chest
    Saturday off
    Sunday shoulders/abs

    Diet wise i try and have 4 large meals with ample carbs/protein, moderate fat intake, around 40/40/20 macro split/ with a post workout shake and a snack before bed with protein in.
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    Preparing to compete Connector's Avatar
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    *revised split

    Monday: Back/calves/abs
    Tuesday: Chest/biceps/calves
    Wednesday: Legs
    Thursday: Shoulders/triceps
    Friday: Back/calves
    Weekend: Off


    Chest/biceps/calves

    Donkey calf raises 4 x 6-10*partials to failure last set
    Seated calf raises as above

    Barbell Presses 3 warmup sets 12,10,8,5
    Incline barbell presses 12,10,8,5
    Flat dumbbell presses 3 x 6-10
    Incline dumbbell flyes 3 x 6-10
    Chest dips 3 x failure
    Cable flyes 3 x 10-15

    Barbell curls 12,10,8,5
    Dumbbell hammer curls 12,10,8,5
    Dumbbell Concentration curls 3 x 6-10
    Machine preacher curls 3 x 6-10 + triple drop set to failure (final set)

    Barbell wrist curls superset behind back wrist curls 3 x 10-15

    Legs

    Barbell squats 12,10,8,5
    Romanian Deadlifts 4 x 6-10
    Leg Press 3 x 10-20
    Hack Squats 3 x 6-10
    Lying leg curls 4 x 6-10
    Single leg curls 3 x 8-12
    Leg extensions 3 x 10-15 partials last set, triple drop set to failure
    Inner/outer thigh superset 2 x 10-15

    Shoulders/triceps
    Barbell seated military presses 12,10,8,5
    Behind the neck barbell presses 3 x 6-10
    Dumbbell laterals 3 x 8-10
    Rear dumbbell laterals 3 x 8-10
    Upright rows 3 x 8-10
    Reverse cable flyes 3 x 10-12
    Barbell shrugs 3 x 6-10

    Triceps pushdowns 3 x 6-10
    EZ lying extensions 3 x 6-10
    Overhead dumbbell single arm extensions 3 x 8-10
    Dips 3 x 6-10
    Single arm cable pushdowns (reverse grip) 3 x 12-15

    Back/Calves

    Standing calf raises 5 x 6-10*
    Leg press toe presses 4 x 6-10

    Chins (wide) 4 x 6-10
    Deadlifts 12,10,8,5,AMRAP lighter set
    Wide Pulldowns 4 x 6-10
    Wide seated rows 3 x 6-10
    Hyperextensions 2 x 10-15

    Reverse crunches 3 x 10-15
    Leg raises 3 x 10-15

    Back/Calves

    Seated calves 4 x 10-20
    Donkey calves 4 x 20-30

    Chins (close grip) 4 x 6-10
    Barbell rows 12,10,8,5,12
    Dumbbell rows 12,10,8,5
    T-bar rows 3 x 6-10
    Close grip pulldowns 3 x 6-10
    Close grip seated rows 3 x 6-10
    Dumbbell Pullovers 3 x 10-12
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