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starkcb
01-23-2013, 06:18 AM
Monday Leg Quad Domination 1/21/2013

unless otherwise noted rest was 60 sec. between sets.

Leg Extensions
4 sets to failure
Seated Hamstring Curl
4 sets 20-30 reps feel the squeeze on the hammy
Squat
4 sets 20 @ 185,195,225,225
Leg Press
5 plates for 20, 4 plates for 10, 3 plates for 10, 2 plates for 10. Repeat 3x rest 90-120 sec.
Leg Extensions
3 sets to failure

This workout left me almost unable to walk. when I got up from the last set of leg extensions I collapsed under the weight of my upper body...which isn't a lot! overall an awesome workout and great pump

starkcb
01-23-2013, 06:29 AM
Rack Pulls
10@135, 10@225, 10@315, 10@405, 10@425.
Drop set from 425. 10 reps at ea weight.
Band assisted Wide Pullups
5 sets 10-20 reps
Seated Wide Neutral Grip Rows
4 sets 20 reps
Wide Grip Lat Pulldowns
4 sets 20 reps
Cable Lat pullovers
4 sets 20 reps
Chest Supported Row reverse grip
4 sets 20 reps

All sets were done to failure today. I tried really hard to concentrate on contracting the lat on every pull. This is much harder to do than I thought. Overall, back felt good, nice pump. Still working on getting a good squeeze on the lats.

starkcb
01-23-2013, 03:12 PM
Single Arm Rear Delt Fly
4 sets to failure
BTN Seated Press
7 sets 25,20,15,13,10,10,20 reps
Seated Lateral Raise
4 sets to failure
Hammer Seated BTN Press
45 for 20reps, 70 for 13, 90 for 10, 45 for 15
Rear Delt Peck Deck
4 sets to failure
Hammer Seated Lateral Raise
5 sets to failure

My shoulders are my weakest attribute so doing this today was killer. I wanted to quit on the first set but managed to squirm through it. Again, my man focus was on making that mind/muscle connection and getting a good squeeze or contraction with each rep. my shoulders feel as though they are on fire internally. Not looking forward to this workout again on Sunday!

starkcb
01-24-2013, 02:00 PM
BB Incline Press
7 sets to failure. worked up to 155
Standing Cable Fly
4 sets to failure
Incline Press Machine
4 sets to failure
Close Grip Smith Bench
4 sets to failure
Peck Deck
4 sets to failure
Cable Clappers
3 sets to failure

Overall disappointed with todays workout. Weights were light and still couldn't get the mind muscle connection down on the majority of the exercise. Left with a good pump but again felt it was wasted effort!

starkcb
01-25-2013, 02:50 PM
Seated hamstring curl
6 sets to failure
single leg hamstring curl
4 sets ea leg to failure
abductor machine
4 sets to failure (this machine kicked my ass)
stiff leg DL
4 sets of 20
prone hamstring curl
4 sets 21's
glute bridges
2 sets of 20
donkey raise
2 sets of 20
seated calf press
2 sets of 20

hammy's and calves got blasted today. good mind muscle connection on all lifts super pumped feeling...it was weird at first because I am not used to a pump in the back of my leg. overall great training day. Also, ran into competitive powerlifter..he asked me to train with them! would love to but not right now!

starkcb
01-30-2013, 01:54 PM
a1. tri cable pushdown
a2. lying cable curl 21's
4 sets to failure

b1. seated overhead tricep extension
b2. lying high pulley curls
4 sets to failure

c1. single arm preacher machine
c2. staright bar pushdown
c3. single arm tri pushdown
4 sets to failure

awesome workout..blown up on a1 a2

starkcb
01-30-2013, 01:55 PM
I do shoulders twice a week as they are my weakest point. training was same as earlier it the week. felt better going through the motions. overall good training session.

starkcb
01-30-2013, 02:01 PM
leg extensions
4 sets to failure 70lbs on stack
seated hammy curls
5 sets to 30
squat
4 sets at 225 atg
leg press
3 drop sets from 5 plates at 20 reps, 4 at 10 reps, 3 at 10 reps, 2 at 10 reps and 1 at 10
leg extensions
3 sets to failure

my legs were still sore from last Monday. felt a lot better throughout the entire workout. last set of leg extensions were brutal with most of them being forced reps to finish the movement!

starkcb
01-30-2013, 02:06 PM
Rack pulls
135 for 10, 225 for 10, 315 for 10, 405 for 10, 495 for 8, then drops set from 455 for ten each plate
band assisted wide pullups
5 sets to failure
seated wide nuet grip rows
4 sets to failure
wide lat pull downs
4 sets to failure
lat cable pullovers
4 sets to failure
chest supported row
4 sets to failure

felt really good on the rack pulls..been having lower back issues when deadlifting! still having issue with mind muscle connection on pullups and seated wide row. other lifts are working well for me!

starkcb
01-30-2013, 02:10 PM
behind the neck bb press
bar for 50, 95 for 20, 115 for 17, 125 for 15, 125 for 15, 125 for 15, 95 for 20
single arm cable rear delt fly
4 sets to failure
machine press
4 sets to failure
rear delt peck deck fly
4 sets to failure
seated lateral raise
4 sets to failure


starting to se some development in the medial and posterior delts. faster thann I thought but its not a muscle I was training regularly before. overall great workout. skipped seated lateral raise on the machine as im not a fan of the way it positions my arms.

starkcb
02-01-2013, 05:39 AM
bb incline bench
bar for 50, 95 for 25, 135 for 20, 155 for 20, 185 for 15, 135 for 15, 95 for 30
cable fly
4 sets to failure
incline smith machine
95 for 20, 135 for 20, 185, for 15, 155 for 20, 135 for 15, 95 for 20
close grip bench smith machine
95 for 20, 95 for 17, 95 for 20, 95 for 15
peck deck
4 sets to failure


overall great chest day...really hooked up with some weight and had great mind muscle connection. super pump and really sore!