View Full Version : Allen's 2014 Contest Prep

Allen Cress
12-30-2013, 11:32 AM
Today starts my 16 week contest prep. My starting weight is 212 lbs. My macros are set at 330g protein, 300g carbs, and 50g fat. My training split will be as follows for the first 4 weeks:

Day 1: Arms/Lats
Day 2: Legs/Calves
Day 3: Shoulders
Day 4: Back
Day 5: Chest
Day 6: Off
Day 7: Start cycle over

Allen Cress
01-02-2014, 03:11 PM
1a) Leg curl 4 x 10-12
rest 60 sec
1b) Squats 4 x 10/8/6/6
rest 90 sec

2a) RDL 4 x 10/8/6/6
rest 60 sec'
2b) Leg press 4 x 10-12
rest 90 sec

3) Walking DB lunges 4 x20 steps (pause at the bottom of each lunge maintaining tension in leg)

Allen Cress
01-08-2014, 07:46 AM
1) Pull ups 5 x 10

2) SM bent rows with bands 4 x 10

3a) DB pullover 4 x 12
3b) Reverse pulldown 4 x 6-8

4) Snatch grip rack deadlift 4 x 8

Allen Cress
01-16-2014, 12:50 PM
I'm 13 weeks out and down 1 pound, but have definitely leaned out. The 2nd week of prep I dropped carbs down by 25g and that's the only adjustments so far. Still having 1 free meal on Saturdays.


1) Slight Decline Reverse band press 3 x 8/6/4

2) Incline DB press 4 x 10

3a) Incline Machine press 3 x 8
3b) Cable fly 3 x 12
3c) Flat machine press 3 x 20

Allen Cress
01-25-2014, 12:40 PM
I weighed in today at 212 lbs. I have lost 1 pound ion the last 3 weeks, but have continued to get leaner. I am dropping my carbs by 25g and fat by 10g. This about a 200 cal drop. I have been doing 1 interval session per week for 15 min. Next week I will add in 2 ab/core metabolic circuits.

Training has been great. Training 6 days per week and hitting Triceps and Hams every 3-4 days and everything else every 6 days.

Here was my chest/tricep workout today.

1) Decline DB press 3 x 8 (3 sec neg)

2) Wide grip bench press to neck 3 x 12

3) Triple incline Drop, DB press 3 x 12/8/6. I started at 70 degrees for 12 reps, drop to 45 degrees for 8, then 30 degrees for 6

4) Cable fly 2 x 15 (last set drop set)

5a) Overhead cable ext 3 x 12
5b) Pressdown 3 x 20

Just driving a ton of blood into triceps

02-01-2014, 03:38 PM
do you take in the same amount of calories everyday or do you use a cycling approach?

Allen Cress
02-04-2014, 08:02 AM
do you take in the same amount of calories everyday or do you use a cycling approach?

Non-training days, which is only once per week, My carbs are about 25g less due to no intra shake.

Allen Cress
02-05-2014, 10:12 AM
After dropping my calories by 200 2 weeks ago I have dropped 4 lbs, down to 208 lbs. Still only doing 1 interval session per week at 10 min and 1 ab/core metabolic circuit a week.

Next week I'm heading to Columbus to workout with John Meadows for a few days, which should be a blast. When I get back I will be starting 2 a day workouts for 3 weeks. Chest/Back, Legs, Shoulders/Arms. I will be doing 2 days on, 1 day off, 1 day on, 1 day off, repeat. Everything will be trained twice per day every 5 days, so a lot of frequency, then 1 will go back to training everything one time per week for 1-2 weeks depending on my body's ability to recover.

Todays Leg session:

1a) Leg curl, planter flex 3 x 10-12
1b) Leg curl, dorsi-flex 3 x 8-10

2) Reverse band Safety bar squat 3 x 6-8

3a) Banded Leg press 3 x 12-15
3b) Leg ext 3 x 10-12

4a) GHR 3 x 8
4b) RDL 3 x 8