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.
Online Coaching: www.maximumperformancetraining.net
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Off Season Journal: http://www.wannabebig.com/forums/sho...-and-Nutrition