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Thread: ALLEN'S OFF SEASON Bodybuilding journal 2012-2013

  1. #1
    Senior Member Allen Cress's Avatar
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    ALLEN'S OFF SEASON Bodybuilding journal 2012-2013

    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.

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    Hey Allen,

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

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    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    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.

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

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    Senior Member Allen Cress's Avatar
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    Delts

    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)

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    Senior Member Allen Cress's Avatar
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    Legs

    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

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    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.

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    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    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.

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    Senior Member Allen Cress's Avatar
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    Chest

    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.

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

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    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    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.

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    Senior Member Allen Cress's Avatar
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    Back

    -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

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    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

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    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    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.

  15. #15
    Senior Member Allen Cress's Avatar
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    Tapering volume

    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 Xs 6-8
    1b) Recline Pull Ups 5 Xs 10-15
    1c) Barbell Bicep Curls 5 Xs 8-10
    1d) Weighted Rope Crunches 5 Xs 12-M

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

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

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    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?

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    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    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.

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    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?

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    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    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...

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    Senior Member Allen Cress's Avatar
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    Gaining phase

    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

  21. #21
    Senior Member Allen Cress's Avatar
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    Week 1

    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

  22. #22
    Senior Member Allen Cress's Avatar
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    Chest

    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

  23. #23
    Senior Member Allen Cress's Avatar
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    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
    Attached Images Attached Images

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    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

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    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    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.

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