Allen's Bodybuilding Journal
Hey guys, just wanted to get things rolling with my journal. I am actually finishing up my off season in 3 weeks and will take 2 weeks off before jumping into my contest prep Starting the 2nd week of Janurary.
This past year I just moved up a weight class into the light-heavyweights, which I knew would be a challenge. I competed this past March at the Northern,KY championships and won my class weighing in at the bottom of the class at 183lbs. 2 weeks later I did the Indiana Championships and placed 2nd in the light-heavyweight class, qualifying for Nationals.
So this past off season I have gotten up to my heaviest weight ever of 215lbs and have brought up my weak point which are my hamstrings, which are still not where I want them, but in this sport you have to be patient and consistent, "Rome wasn't built in a day".
My training right now consists of an overshoot method used to create a slingshot effect after I take off 2 weeks and start training again. I'm basically doing 30 sets on all major muscle groups in a body part split training format 5 days in a row with 2 days off.
I only have 3 weeks left then I get much needed break.
This was developed by my mentor Scott Abel, who is by far one of the best and most innovative coaches in the buisness. I have adapted his methodology with my own clients with nothing but outstanding results.
Last Week of Training: Chest
Today I will give you guys my entire workout I did today. Remember I am doing this much volume to produce a specific effect when I start my next program after 2 weeks off. This isn't a rountine just anyone should do.
1) Flat DB press 110lb x 6-8
2) Incline DB press 80 x 15, 85 x 12, 90 x 10
3) Push up off 2 SB x Max
4) Cable fly x 15-20
5) Machine press x 8-10
6) Flat DB fly 55 x 10-12
7) One arm DB press off SB 90 x 10-12
8) Tubing fly x 12-15
9) Alternating Incline DB press 65 x 8-10 EA
10) Negative push ups x Max