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Thread: Allen's Off Season Training and Nutrition

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    Senior Member Allen Cress's Avatar
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    Allen's Off Season Training and Nutrition

    This is my first week back after 17 days off from training and diet. I am currently just 4lbs over my contest weight at 194 lbs. I will gradually build back into intensity this next week and go all out starting next week. he

    As far as diet I am going to do the Cycle Diet, which i haven't done in about 3 years. I will start my calories at 3000 and do a 40/45/15 split. I will have a Mid-week calorie spike on Wednesdays and an all out re-feed day on Saturdays.

    Here is my training split for my new protocol.

    Day 1: Chest/ Arms
    Day 2: Legs
    Day 3: Back
    Day 4: Off
    Day 5: Shoulders/ Arms
    Day 6: Power day
    Day 7: Off

    Here is an example of one of my Chest/Arms days:

    1) Low incline DB press 3 x 5-6, 100 lbs
    2) High Incline DB press 3 x 6-8 ,90 lbs
    3a) Push ups on push up bar with feet elevated high 3 x 10-15
    3b) DB floor press lockouts 3 x 6-8, 80 lbs
    4a) Horizontal cable fly 3 x 15-20, 25 lbs
    4b) Flat BB press (no lockout, feet up) 3 x 10-12, 175 lbs

    5a) DB concentration curl 3 x 8-12, 35 lbs
    5b) One arm low rope ext. 3 x 12-15, 30 lbs
    6a) Single arm DB preacher curl 3 x 8-10, 35 lbs
    6b) One arm Horizontal cable ext. 3 x 12-15, 55 lbs
    7a) Single arm Zottman curl 3 x 8-10, 30 lbs
    7b) One arm pushdowns 3 x 15-20, 17.5 lbs

    The plan this off season is to obviously put on as much quality size as possible and I have until next march before I start contest prep for my next contest. this will be the longest off season I have had in about 5 years. Time to hit it hard and grow!
    Last edited by Allen Cress; 05-11-2010 at 08:46 PM.

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