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Thread: Allen's Off Season Training and Nutrition

  1. #126
    Senior Member Allen Cress's Avatar
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    Hit shoulders with ham/glute blast yesterday and my legs are still sore from sunday's leg thirties!!

    1) Seated side laterals 1 x strip set
    2) Reverse pec deck 4 x 10-15
    3) Alternate front raise 3 x 10-12
    4) One arm bent cable lateral 3 x 12-15
    5) Hammer strength press 3 x 12
    6) DB upright row 3 x 15

    Ham/Glute blast:
    1a) DB sumo squat 3 x 20
    1b) TRX leg curl 3 x 15
    1c) BW glute/ham raise 3 x 15
    1d) Anterior reach 3 x 12 ES

  2. #127
    Senior Member Allen Cress's Avatar
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    Legs
    1) squats 4 x 12-15 250lbs
    2) seated leg curl 4 x 10-12 160lbs
    3) leg press 4 x 20 8 plates per side
    4) leg extensions 4 x 12-15 150lbs
    5) deadlifts 3 x 12-15 225lbs

    calves
    1) single leg press calf raise 4 x 20-25
    2) standing calf raise 4 x 8-15

  3. #128
    Senior Member Allen Cress's Avatar
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    Modified Diet

    This past week I made a few changes to my diet. I started feeling a little sluggish and somewhat bloated from all the carbs so based on my body's feedback I dropped my carbs from 600g+ to 400-450g and increased my fat from 60g to 180g.

    I am feeling more energetic, less bloating and appetite has increased so I should be able to increase calories even more after a couple weeks. Weight is at 215lbs.
    Last edited by Allen Cress; 09-11-2010 at 01:21 PM.

  4. #129
    Senior Member Allen Cress's Avatar
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    Weight is holding around 216 now and still pretty lean especially for off season. Body is workinbg much better with my diet changes. I'm off to Vegas Thursday to watch the Olympia nd go to fitness expo as well as celebrate my Bday. Will also hit Golds Gym while I'm out there and may shoot some video with my friend, who is a monster weighing 350lbs and 6'4" . Will post some on forums if we do it.

    Legs;

    1) leg ext. 5 x 15-20
    2) Leg press 4 x 12-15
    3) Front squats 4 x 15
    4) leg curl 3 x 10-12
    5) stiff leg deadlift 3 x 15

    Calves
    1) standing calf raise 4 x 25-30
    2) seated raise 4 x 10-15

  5. #130
    WBB Team Captain Coke's Avatar
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    Sounds like a super weekend ahead, have a great time at the Mr. O, and happy B'day too Allen.

  6. #131
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by Allen Cress View Post
    Weight is holding around 216 now and still pretty lean especially for off season. Body is workinbg much better with my diet changes. I'm off to Vegas Thursday to watch the Olympia nd go to fitness expo as well as celebrate my Bday. Will also hit Golds Gym while I'm out there and may shoot some video with my friend, who is a monster weighing 350lbs and 6'4" . Will post some on forums if we do it.

    Legs;

    1) leg ext. 5 x 15-20
    2) Leg press 4 x 12-15
    3) Front squats 4 x 15
    4) leg curl 3 x 10-12
    5) stiff leg deadlift 3 x 15

    Calves
    1) standing calf raise 4 x 25-30
    2) seated raise 4 x 10-15
    I'll assume your legs respond better to high rep high volume training. Do you ever rep lower in the 5-8 range for legs?
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  7. #132
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by ThomasG View Post
    I'll assume your legs respond better to high rep high volume training. Do you ever rep lower in the 5-8 range for legs?
    Depending on the context of my program and what my current needs state I do low reps every so often in a program. I always surf the curve at some point during the year, but a majority of the time I do stay higher volume with legs. I have programs where strength and power are the focus and I have ones where I do a strength & Hypertrophy focus, and a majority where hypertrophy is the main focus since that is my main goal.

    I have found that they grow more with higher reps, especially quads, than with lower rep schemes, but low reps do have their place if they are placed properly in the overall design of a program. I use top be a competitive powerlifter for 3-4 years and even though I became strong I never developed the amount of size I wanted, which led me to higher volume approach, but this does not mean junk volume as many do. Volume is more than just more reps & sets.

  8. #133
    Senior Member Allen Cress's Avatar
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    Shoulders & Ham/glute blast:

    Hammer Strength Press 3 x 5, 1 x 8, 1 x 12-15
    One arm cable bent lateral 3 x 12-15
    One arm cable side lateral 3 x 12-15
    Alternating Front cable raises 3 x 10-12
    Standing DB side lateral with one foot on bench 3 x 12-15

    1a) Anterior reach 3 x 10-12 ES
    1b) SB Hip extention 3 x 15
    1c) SB Leg curl 3 x 15
    1d) SB hip lift 3 x 12-15
    1e) SB reverse hyper 3 x 15

    Weight is holding around 215lbs. Calories still at 4500. Since I have decided to take all of next year off to add as much size as possible I am looking to get up around 230. I haven't taken a whole year off in 5 years so my body should really respond well.

    I will do about 3-4 more weeks on my current program then take a week off before starting my next protocol.

  9. #134
    Wannabebig Member DavisK's Avatar
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    Quote Originally Posted by Allen Cress View Post
    Shoulders & Ham/glute blast:

    Hammer Strength Press 3 x 5, 1 x 8, 1 x 12-15
    One arm cable bent lateral 3 x 12-15
    One arm cable side lateral 3 x 12-15
    Alternating Front cable raises 3 x 10-12
    Standing DB side lateral with one foot on bench 3 x 12-15

    1a) Anterior reach 3 x 10-12 ES
    1b) SB Hip extention 3 x 15
    1c) SB Leg curl 3 x 15
    1d) SB hip lift 3 x 12-15
    1e) SB reverse hyper 3 x 15
    Allen, do you have any days in your program where you just train chest for instance and nothing else? Do you have any idea what your next program will look like?...Do you have people who accuse you of 'juicin'? I showed your avatar pic to someone the other day, and he was like "oh he's on it for sure." I told him that you have been doing this for a long time 12-15 years on a consistent basis with proper programming and everything in-line. I guess people just don't understand what it takes.
    Last edited by DavisK; 10-08-2010 at 06:41 AM.

  10. #135
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by DavisK View Post
    Allen, do you have any days in your program where you just train chest for instance and nothing else? Do you have any idea what your next program will look like?...Do you have people who accuse you of 'juicin'? I showed your avatar pic to someone the other day, and he was like "oh he's on it for sure." I told him that you have been doing this for a long time 12-15 years on a consistent basis with proper programming and everything in-line. I guess people just don't understand what it takes.
    Yes, my arm and leg days. Not looking at whats next until this one is finished. I try and stay away from the whole steroid talk. I just find that regardless if someone is taking it or not that others will use it as an excuse because they don't realize that if you don't train and eat the way you need to consistently you won't reach your goals. You can't just do a cycle and look like Jay Cutler as a lot of uninformed people want to believe.
    Last edited by Allen Cress; 10-10-2010 at 10:54 AM.

  11. #136
    Senior Member Allen Cress's Avatar
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    Back:

    1) Wide pulldowns 1x 6-8: 210lbs , 2 x 8-10: 200lbs, 1 x 10-12: 180lbs
    2) One arm DB row 3 x 10: 120lbs
    3) Close grip pulldown 3 x 10-12 180 lbs
    4) BB bent row 3 x 10-12: 165lbs
    5) DB pullover 3 x 15: 55lbs

    I have 2 more weeks on this program then I will take 7-10 days off before starting my next protocol. Body is feeling a little beat up.

  12. #137
    Rory Parker Behemoth's Avatar
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    Good training in here Allen.

    It's been a while since I've read any extensive publication (something more than an article or study) on bodybuilding and I'm itching to. Scott Abel intrigues me, what book would you reccomend from him to start with?
    Last edited by Behemoth; 10-15-2010 at 06:37 PM.
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  13. #138
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Behemoth View Post
    Good training in here Allen.

    It's been a while since I've read any extensive publication (something more than an article or study) on bodybuilding and I'm itching to. Scott Abel intrigues me, what book would you reccomend from him to start with?
    For training "The Abel Approach" is bar none one of the best in the industry. I have been lucky enough to have been mentored by Scott and learned how to apply things properly and to look at the immediate and cummalitive effects of a training protocol and how one program applies to the next to work towards your goals. Also how the context of a program is very important instead of just doing random exercises within the workout.

    For Nutrition the best book out there is "Modern Nutrition". Its also very extensive and in depth.

  14. #139
    Wannabebig Member DavisK's Avatar
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    Quote Originally Posted by Allen Cress View Post

    5) DB pullover 3 x 15: 55lbs

    I have 2 more weeks on this program then I will take 7-10 days off before starting my next protocol. Body is feeling a little beat up.
    Allen, when you perform the DB pullover do you do it like it's demonstrated in Scott's video? The pullover is a chest and back exercise, right? I currently have this exercise in my program for every other chest day.

  15. #140
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by DavisK View Post
    Allen, when you perform the DB pullover do you do it like it's demonstrated in Scott's video? The pullover is a chest and back exercise, right? I currently have this exercise in my program for every other chest day.
    Haven't seen the video. It does hit the chest but in my opinion it stimulates the lats much more. I keep my elbows at the same angle thru the whole range of motion and pull at the elbow and with the lats. Also lay across the bench keeping hips low .

    If doing it for chest make sure to bend the elbows a bit more and flex as you pull the DB over.

  16. #141
    Senior Member Allen Cress's Avatar
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    Last week

    This is my last week of training before I take 7-10 days off. I have enjoyed this program and have made some good gains.

    Legs:
    1a) leg press 3 x 30 ; 7 plates per side
    1b) Walking lounges 3 x 30; bodyweight
    1c) Front squats 3 x 30; 100lbs
    1d) Leg curl 3 x 30; 105lbs

    All these , except lunges, were done extended set fashion

  17. #142
    Senior Member ELmx479's Avatar
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    What program are you using next?

  18. #143
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by ELmx479 View Post
    What program are you using next?
    Not sure yet. It will be put together on my week off.

  19. #144
    Wannabebig Member DavisK's Avatar
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    Allen, do you use any supplements besides protein powder?
    Last edited by DavisK; 10-26-2010 at 01:28 PM.

  20. #145
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by DavisK View Post
    Allen, do you use any supplements besides protein powder?
    I also use Maximus weight gainer from At Large Nutrition because it has almost 700 calories and I take in about 700-800 per meal. During my workouts I use to drink gatorade for extra calories but it bloated me so i switched to waxiemaize.

    Other than those 2 that's all I'm using for this off season besides lots of food!!

  21. #146
    Senior Member Allen Cress's Avatar
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    Shoulders

    1) Seated side laterals 1 strip set
    2) Reverse Pec Deck 4 x 10-15
    3) Cable front raise 3 x 10-12
    4) One arm cable bent lateral 3 x 12-15
    5) Hammer strength Press 3 x 12
    6) Horizontal cable laterals 3 x 15

    2 days to go then it time to take a break.

  22. #147
    Wannabebig Member DavisK's Avatar
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    During your most recent implementation of the Cycle Diet, did the mid-week spike replace the last one or two meals of that day?

  23. #148
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by DavisK View Post
    During your most recent implementation of the Cycle Diet, did the mid-week spike replace the last one or two meals of that day?
    With my variation I ate 3 diet meals then the rest of the day was whatever I wanted, just no sugar oriented foods.

  24. #149
    Senior Member Allen Cress's Avatar
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    Time off

    Well I have offically started my time off from training. I will take about 7-10 days off depending on how my body feels and then start back up woth a new training protocol.

    MY weight is around 210lbs and have been maintaining it for about 2-3 months. Noiw its time to induce more growth and step up the calories again. Since I have all next year off from competing I want to take it nice and slow with the gains and have quality over quantity.

  25. #150
    WBB Team Captain Coke's Avatar
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    You deserve a little break, the way you go at it...like the approach too, patient and methodical.

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