ALLEN'S OFF SEASON Bodybuilding journal 2012-2013

[Allen Cress]

It's been a while since I posted last. After my last contest on April 28th I took 2 weeks off training and diet to let me body and mind rest and relax from the 6 months of contest prep. If you read my contest journal you know I had a great showing at my last contest and looked the best I have ever looked. The best thing is I competed as a Heavyweight for the first time and placed 2nd, this is after not even finishing the contest 5 weeks prior as a middleweight. Since the contest I actually lost 5 lbs on my 2 weeks off and am starting my off season at 200 lbs.

One thing I want to say about that dramatic transformation and I have gotten this a lot is "what steroids did you take, how much more did you take, etc.." I don't like discussing anabolics on forums but to put this to rest I will only say this one time. I did NOT take an extra high dose of anything or some special steroid. I only changed my nutrition, training, and OTC supplements in that 5 weeks. Trust me I was as surprised as a lot of people when I gained 31 lbs, I thought it would be more like 10 lbs. But you never know how ones body will react to change.

Yesterday I started back training and will be training 6 days per week witha 2 week rotation. Here is the format:

Monday: QUADS

Tuesday: CHEST

Wednesday: DELTS

Thursday: BACK

Friday: ARMS

Saturday: LEGS

Sunday: OFF

Monday: CHEST/ABS

Tuesday: HAMSTRINGS/GLUTES/CALVES

Wednesday: DELTS

Thursday: QUADS

Friday: BACK

Saturday: ARMS

Sunday: OFF

I am starting my diet at around 3800-4000 cal and will increase as needed.

[yayeti]

Hey Allen,

How come you train each body part only once per week. Don't you only need like 72 hrs rest?

[Allen Cress]

Hey Allen,

How come you train each body part only once per week. Don't you only need like 72 hrs rest?

It all depends on how the program is designed, the goal, etc... There is no one answer to how long a period is needed because volume, frequency, intensity, etc.. has to be taken into account as well.

Also I will be training 2 times a day on some days. The same bodypart.

[POWERZN]

Seems like we're gitting on board for, again, an interresting ride
eric

[Allen Cress]

With my program I am using various tempos for most exercices.

1) Smith machine military press 3 x 15, 12, 8
1st set: slow concentric, slow eccentric, peak contraction
2nd set: Semi explosive concentric, slow eccentric
3rd set: just controlled, all out

2) DB side laterals 3 x 12, 12, 8

3) Bent DB lateral 3 x 12, 10, 8

Giant set (all done back to back with no rest):
-DB SIDE LATERALS as heavy as possible, with power + BENT OVER REAR DELTS with same weight, then drop the weight and again SIDE LATERALS + REAR DELT LATERALS and one more time (triple drop)

-SEATED WIDE LATERAL/FRONT RAISES (hold dumbbells on sides then raise it in front and touch dumbbells at the high level just above your eyes) SUPER SLOW 10 REPS

-BARBELL OVER AND BACKS X 10 REPS

-MACHINE REAR DELT x 15 reps

-Smith Machine high incline MILITARY PRESSES (75 degrees): SLOW REPS x 10

-6 WAYS - just raise to side and to front and back to side (not raising above your head at all)

[Allen Cress]

Warning, don't try this workout unless you ar at least an intermediate lifter.


ROTATION #1
HEAVY SQUATS, 8-12 REPS
HACK SQUATS, DROP SETS - total of 20 reps
DUMBBELL DEEP SIDE STEP UPS, 10 REPS
BARBELL ALTERNATE LUNGES, 10 REPS
BW SISSY SQUATS, 8-12 REPS [4,0,4,0]
WALKING LUNGES with BARBELL – 20 LONG STEPS
WIDE STANCE BOXSQUATS, 10 REPS
SPLIT SQUAT , 8-12 REPS

ROTATION #2
REVERSE HYPEREXTENSIONS , 8-12 REPS
HEAVY LAYING LEG CURLS 6-8 REPS
STIFF LEG DEAD LIFTS for HAMSTRINGS, 10-12 REPs
ELEVATED LAYING LEG CURLS 8-10 REPS + LAYING LEG CURLS with KNEES/FEET CLOSE TOGETHER
STIFF LEG DEAD LIFTS for GLUTES X 10-12
BW HAMSTRINGS curls – as many as possible

ROTATION #3
LEG EXTENSIONS, 20 REPS
HEAVY SQUATS, 10 REPS
SPLIT SQUAT, 8-12 REPS
WALKING LUNGES with DUMBBELLS – MINIMUM 30 “OMNI STEPS” (short/medium/long/side...)
SMITH MACHINE SQUAT, 10 REPS
FRONT BARBELL SQUAT, 10 REPS
DUMBBELL STEP UPS, 10 REPS

[yayeti]

What do you change in stiff legged deadlifts to target hams vs glutes?

And I was wondering how many working sets you did per bodypart while dieting and how thats changed now that you are bulking.

[Allen Cress]

What do you change in stiff legged deadlifts to target hams vs glutes?

And I was wondering how many working sets you did per bodypart while dieting and how thats changed now that you are bulking.

To emphasize Hams I elevate my feet by putting balls of my feet on 10lb plates and only come of 3/4 of the way, for glutes I stand a bit wider and only go down to just below knee and flex hard at top.

I don't recall how many sets I did when I was dieting but I don't change it just because I'm dieting. I only change it if it needs it.

[Allen Cress]

Flat DB Press 3 x 10, 8, 6
Incline BB press 3 x 10, 8, 4 w/2 forced reps
DB flat fly 3 x 10
Dips 2 x max

1 Rotation

-Incline BB press x 8-12, drop 50% weight and do as many super slow reps as possible
-Flat DB Fly + Flat BB Press x 8 + 8
-Wide grip decline BB press x 20-30 fast reps
-Incline fly + Presses x 6-10
-Pec Deck x 10-15 slow reps, flexing each rep
-Chest press machine; slow eccentric, pause at bottom, slow concentric.

[yayeti]

Hey Allen whats your diet look like now? Are you using any supplements?

[Allen Cress]

Hey Allen whats your diet look like now? Are you using any supplements?

My calories are around 4000. 380g protein, 490g carbs, 50g fat. I use EAA's, BCAA's, protein powder, Vitargo, and a few other amino acids. All the amino acids are used in my pre, intra, and post-workout shakes.

[Allen Cress]

-CHIN-UPS: 3 sets MAX
3 different grips (narrow, medium, wide)

-BENT-OVER ROWS: 3 sets x 12, 10, 8

-DEADLIFTS: 3 sets x 10, 8, 6

1 GIANT SET ROTATION:

-WIDE GRIP PULL-UPS x max
-BARBELL BENT OVER ROWS (with wide grip, pulling to waist) 10-12 reps
-LAT PULLDOWNS – (wide grip in front + close grip; 8-10 reps each)
-PARTIAL DEAD LIFTS (for lats - elbows out) 8-10 reps + BARBELL SHRUGS 20 fast reps
-REVERSE GRIP BENT OVER ROWS X 6-10 reps
-DEAD LIFT (with same weight as previous exercise) 6-10 reps
-BILATERAL LOW PULLEY CABLE ROWS x 12-15 reps

[POWERZN]

Allen, seems that you introduced the giant set rotations, looks hard to me but isn't this difficult to perform in a public gym, even when you're the gymowner ? eric

[Allen Cress]

Allen, seems that you introduced the giant set rotations, looks hard to me but isn't this difficult to perform in a public gym, even when you're the gymowner ? eric

Not really. I usually set the rotation up in a manner where I can do it all in one area. Also if someone was to jump on a machine I needed while I was doing my giant set I would just sub in a similar movement since the goal is no rest.

[Allen Cress]

In 2 weeks I will be starting my gaining phase of the off season. I have been in maintenance mode with diet since my contest and have maintained 205 lbs. I have been hitting the gym hard the last 5 weeks doing a lot of volume and training 6 days a week. I want everything to be fresh when I start my next phase so I will be training 4 days a week and cutting down on volume. I will be doing quad-plexes and training everything 2 times per week, but only 3 exercises each time and they will be paired with other muscle groups.

For example when I train chest on Tues it will be compound movements and when I train it again on Friday it will be isolation or unloaded exercises like flys or pushups.

Here is what Yesterday looke like:

Quad-Plex #1
1a) DB Incline Press 5 X’s 6-8
1b) Recline Pull Ups 5 X’s 10-15
1c) Barbell Bicep Curls 5 X’s 8-10
1d) Weighted Rope Crunches 5 X’s 12-M

Quad-Plex #2
2a) DB Flat Bench Press 4 X’s 8-10
2b) Wide grip Pulldowns 4 X’s 10-15
2c) High Pulley Concentration Curls 4 X’s 10-12
2d) SB Leg Raises or Hanging Leg Raises 4 X’s 12-M

Quad-Plex #3
3a) Hammer Strength Press 3 X’s 10-12
3b) DB Straight Arm Pullovers 3 X’s 12-15
3c) Alt. DB Hammer Curls 3 X’s 10-12 EA
3d) Alt. Knee to Elbow Crunch on Bosu 3 X’s 12-M

[yayeti]

Hey allen, I was reading your other journal and in it you chose to increase the amount of carbs you had during your refeed to lose more weight. How does eating more make you lose more weight?

[Allen Cress]

Hey allen, I was reading your other journal and in it you chose to increase the amount of carbs you had during your refeed to lose more weight. How does eating more make you lose more weight?

If you're body gets into a deeper compensation state you will require more calories to upregulate metabolism.

[yayeti]

I see, makes sense. It must take a while to be able to intuitively know what your body needs like that. Hey kind of steady state cardio has been the most beneficial for you when you are cutting?

[Allen Cress]

I see, makes sense. It must take a while to be able to intuitively know what your body needs like that. Hey kind of steady state cardio has been the most beneficial for you when you are cutting?

Steady state cardio is only used to burn calories, it doesn't help to increase metabolism so it doesn't matter what kind you do, bike, treadmill, etc...

[Allen Cress]

After tapering my volume for 2 weeks I have started my gaining phase. I will be training 6 days a week and doing 2 a days every other week. I have increased my calories from 3000 to about 3700 and will adjust accordingly along the way. My current weight is 205 lbs and over the next 4 months am looking to get up to 220-225 and stay fairly lean.

Legs

1) Squats 5 x 15, 12, 10, 8, 6

2) Leg press 3 x 20, 15, 10

3) Hack squat (feet wide and low) 3 x 12

Giant set
Hammer Power squats x 12
Alternating BB lunges x 10
Sissy squats on Hack squat machine x 8 (4 sec up and down)
Walking lunges, omni steps x 20 steps
Leg extensions: 2 sec flex x 15 reps

[Allen Cress]

I have put on 4 lbs this first week and am up to 210 lbs. Calories are at 4000 and training 6 days a week.

Back

-Partial deadlifts 3 x 12, 10, 6

2 sets of each circuit
1a) Vbar pulldown
1b) Wide paralell pulldown
1c) Wide pulldown
1d) Behind neck pulldown

2a) Smith machine bent row
2b) Smith m. deadlift
2c) Smith m. Shrugs
2d) T bar rows

[Allen Cress]

Machine Chest press w/Neutral grip 4 x 12, 10, 8, 6
Incline BB press 3 x 8-10

1a) Incline cable fly 3 x 10
1b) Incline DB press 3 x 10
1c) Cable crossover (leaning forward and come high with cables) 3 x 10

2a) Pec deck 3 x 12
2b) Hammer strength flat press 3 x 10 (explosive)
2c) Cable crossover 3 x 12

[Allen Cress]

I'm 3 weeks into my gaining phase and my weight is up to 214 lbs first thing in the morning. Abs are still showing and keeping fat off my back where I store the most. I am eatinmg 6 times a day along with my Pre, intra, and post-workout shakes where I take in 200g carbs between the 3. 3 of my regular meals are Protein and Carbs and the other 3 are Protein & Fat meals. I have attached a current pic.


Legs


ROTATION #1
HEAVY SQUATS, 8-12 REPS
HACK SQUATS, DROP SETS - total of 20 reps
DUMBBELL DEEP SIDE STEP UPS, 10 REPS
BARBELL ALTERNATE LUNGES, 10 REPS
BW SISSY SQUATS, 8-12 REPS [4,0,4,0]
WALKING LUNGES with BARBELL – 20 LONG STEPS
WIDE STANCE BOXSQUATS, 10 REPS
SPLIT SQUAT , 8-12 REPS

ROTATION #2
REVERSE HYPEREXTENSIONS , 8-12 REPS
HEAVY LAYING LEG CURLS 6-8 REPS
STIFF LEG DEAD LIFTS for HAMSTRINGS, 10-12 REPs
ELEVATED LAYING LEG CURLS 8-10 REPS + LAYING LEG CURLS with KNEES/FEET CLOSE TOGETHER
STIFF LEG DEAD LIFTS for GLUTES X 10-12
BW HAMSTRINGS curls – as many as possible

ROTATION #3
LEG EXTENSIONS, 20 REPS
HEAVY SQUATS, 10 REPS
SPLIT SQUAT, 8-12 REPS
WALKING LUNGES with DUMBBELLS – MINIMUM 30 “OMNI STEPS” (short/medium/long/side...)
SMITH MACHINE SQUAT, 10 REPS
FRONT BARBELL SQUAT, 10 REPS
DUMBBELL STEP UPS, 10 REPS

[POWERZN]

Allen, do you rotate the carb-protein meals with the protein-fat meals or is the order of the meals not important ?
Do you keep adding calories until the fat starts coming, lower a bit calories and stay on that number or do you go for a certain amount of pounds like 235 and try to stay on that weight trying to get leaner over time ?
eric

[Allen Cress]

Allen, do you rotate the carb-protein meals with the protein-fat meals or is the order of the meals not important ?
Do you keep adding calories until the fat starts coming, lower a bit calories and stay on that number or do you go for a certain amount of pounds like 235 and try to stay on that weight trying to get leaner over time ?
eric

I usually alternate P/F meals and P/C meals, but its not that important.

I will continue to gain as long as I can stay fairly lean. I go by the mirror more than the scale. I would like to get to about 225 or so with abs still showing, but we'll see what happens. At the point I start gaining more fat I will just maintain that weight for 3-4 months.