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

  1. #76
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    Hey Allen, do you take creatine? What are your current supplements? Do you take creatine while cutting? or does your supplements change while cutting? I enjoy following this thread and wish you the best of luck with your training

  2. #77
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    Hey Allen, do you take creatine? What are your current supplements? Do you take creatine while cutting? or does your supplements change while cutting? I enjoy following this thread and wish you the best of luck with your training
    Yes I take creatine pre and post workout. Usually 8 weeks on 4 weeks off.

    Right now here are my supplements:
    - Nitrean
    - EAAs
    - BCAAs
    - Citrulline malate
    - Beta alanine
    - Glutamine
    - L carnitine
    - Essential fatty acids
    - Vitargo

  3. #78
    Senior Member Allen Cress's Avatar
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    Legs

    1) Standing sigle leg curl 4 x 10
    2) Leg press with bands 4 x 15-20
    3) Split squat 3 x 12-15
    4) Seated Leg curl 1 x 15-20, 1 x 12-15, 1 x 10-12, 2 x 8-10
    5) Horizontal Leg press 3 x 15, then 1 triple drop set
    6) Stiff legged deadlifts on Deadlift machine 3 x 15

  4. #79
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    Seems you're doing very traditional training for the moment. eric

  5. #80
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Seems you're doing very traditional training for the moment. eric
    Yes, I may add in some finishers in about 3-4 weeks.

  6. #81
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    Allen, do you take each set to failure, or just the last one?

  7. #82
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Rock1984 View Post
    Allen, do you take each set to failure, or just the last one?
    It depends on the program I am doing. On my current one I take most exercises to muscular failure, not movement failure. What I mean by this is when I can no longer get a good contraction and feel other muscles taking over I stop there. Pushing past that point is just using whatever muscles you can do move the weight and this can lead to injury, strains, overuse issues in the joints.

  8. #83
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    Thats a great point. I never thought about it that way but it makes alot of sense. I will definitely start thinking in terms of muscle failure and not movement failure.

    So when you do a set 4 x 10...does this mean your first set will be the most weight and then you decrease the weight each subsequent set for that exercise since if you reached muscular failure with a certain weight at 10 reps you probably wont be able to get that many reps with that same weight again.

    Alot of forums I've been reading explain it as when you see 4 x 10, it will start off with a light weight not taken to failure and the weight increases until you reach a weight that you can only perform 10 reps on your 4th set. The first set done is usually about half the weight of the 4th set. The weights chosen for the 2nd and 3rd sets are spaced evenly apart.

    Which one do you like better?
    Last edited by yayeti; 01-18-2013 at 08:20 PM.

  9. #84
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by yayeti View Post
    Thats a great point. I never thought about it that way but it makes alot of sense. I will definitely start thinking in terms of muscle failure and not movement failure.

    So when you do a set 4 x 10...does this mean your first set will be the most weight and then you decrease the weight each subsequent set for that exercise since if you reached muscular failure with a certain weight at 10 reps you probably wont be able to get that many reps with that same weight again.

    Alot of forums I've been reading explain it as when you see 4 x 10, it will start off with a light weight not taken to failure and the weight increases until you reach a weight that you can only perform 10 reps on your 4th set. The first set done is usually about half the weight of the 4th set. The weights chosen for the 2nd and 3rd sets are spaced evenly apart.

    Which one do you like better?
    It depends on where an exercise is placed in the sequence. Usually at the beginning of the workout I do weight constants where I use the same weight for all sets, the last one being at or near failure. For later exercises I usually have a rep range and so I tend to keep the same weight for all sets and go to failure on each, but if I'm only getting 9 reps and I'm going for 10-12 I will lighten the weight up to stay in my rep range.

  10. #85
    Senior Member Allen Cress's Avatar
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    Arms

    On my 3rd week back to training and I have decided not to compete this year. I will diet for 8-9 weeks like a contets prep to get ready for my beach Wedding in May. I am taking the time off because I feel I need more overall mass to be more competitive at next years Masters Nationals. It will give my muscle more time to mature and present a better package. In this sport time is your friend. Current weight is 210 lbs. Hopefully by the end of the year I will be walking around at 220-225 solid and still pretty lean.

    1a) Low pulley rope ext. 3 x 12-15 (slow tempo)
    1b) One arm pressdown 3 x 12-15

    2a) Pronated cable kickbacks 3 x 10-12 (1 sec flex)
    2b) Machine dips 3 x 10 (slow negative)

    3a) DB concentration curls 3 x 8-12
    3b) Preacher curls 3 x 8-10

    4a) BB curl 3 x 12-15
    4b) Hammmer curls 3 x 8-10

  11. #86
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Allen Cress View Post
    I will diet for 8-9 weeks like a contets prep to get ready for my beach Wedding in May.
    Awesome!!

    Quote Originally Posted by Allen Cress View Post
    In this sport time is your friend.
    ever so true too!

  12. #87
    Senior Member Allen Cress's Avatar
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    Chest and extra delt work

    1) Incline BB press 4 x 6
    2) Flat DB press 4 x 10-12
    3) Seated machine fly 3 x 12 (2 sec flex)
    4) Incline Hammer press 4 x 15
    5) Cable crossover 2 x 15 (slow)

    1a) DB shoulder press (pumping reps, no pauses) 3 x 20
    1b) Alternate front raise with forward walk 3 x 20 EA
    1c) DB side lateral with forward walk 3 x 20
    1d) DB upright row (pull wide at top) 3 x 20

  13. #88
    Senior Member Allen Cress's Avatar
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    Legs

    1) Seated Leg curls 4 x 20, 15, 12, 10

    2) Squats with chains each of the first 3 sets added a chain each time. Did the 4th set with 3 chains per side. 12-15 reps. Last set took chains off and went to failure, got 27 reps.

    3) Single Leg press 3 x 15

    4) DB stiff leg dead with wide stance, emphasize glute contraction 3 x 15

    5a) Lying leg curl 2 x 10 (slow tempo, 1 sec flex)
    5b) Hack squat 2 x 10 (slow tempo)

    Weight is at 215 first thing in morning. Have 6-8 more weeks before I start dieting.

  14. #89
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    Quote Originally Posted by Allen Cress View Post
    I myself am on HRT right now. My last bloodwork came back and my test levels were on the low end so my doc has me on 100mg per week to keep it at the high end. I will continue to do this because low test levels have more health risks than moderatly high levels do.
    Allen, do you take any AI's as part of your HRT protocol ?

    --Brian

  15. #90
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by bfoley View Post
    Allen, do you take any AI's as part of your HRT protocol ?

    --Brian
    Yes, he has me on 1.5 mg of Arimidex per week

  16. #91
    Senior Member Allen Cress's Avatar
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    Legs

    1) Seated leg curl 3 x 10, 1 x 10 then 15 partials
    2) Glute ham raise 3 x 10 with slow negative
    3) Standing single leg curl 3 x 10
    4) Single leg press 4 x 20

    5a) Leg press w/3 sec neg 3 x 20
    5b) Kettlebell front squat with heels elevated 3 x 15, slow tempo
    5c) Leg ext. 3 x 20-30 pumping/explosive reps to absolute failure

  17. #92
    Senior Member Allen Cress's Avatar
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    Delts

    1) Seated side lateral 1 x 8-10, 2 x 10-12, 2 x 12-15
    2) Simultaneous DB press, explosive 4 x 10-12 each arm
    3) One arm cable bent lateral 3 x 12-15
    4) One arm cable side lateral 3 x 12-15
    5) One arm BB thrusts 3 x 10
    6) BB shrug 3 x 12-15

  18. #93
    Senior Member Allen Cress's Avatar
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    Chest

    1) Incline BB press 4 x 6
    2) Flat fly(1sec flex) 1 x 10-12, 1 x 8-10, 1x 8
    3) Seated machine press 3 x 12
    4) Decline Hammer press w/bands 3 x 12
    5) Pec deck 3 x 15

    Extra delt work/Giant set (3 rounds x 10 reps each)

    - DB side lateral, slow tempo
    - Bent DB lateral, explosive
    - Seated Wide front raises, slow with 1 sec flex
    - BB over & back press
    - 6 ways
    Last edited by Allen Cress; 02-15-2013 at 10:32 AM.

  19. #94
    Senior Member Allen Cress's Avatar
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    Back

    Weight is holding steady at 220 lbs. Macros on workout days are 350g pro/ 320g carbs/ 30-40g fat. On non-workout days carbs are at 200-220 due to not having intra workout shake, everything else stays the same. Its nice at this point that I can eat a little less and maintain this weight. At the end of last year I was taking in 400-450g carbs to get to this weight, maintained that for a month and was able to gradually lower calories and still maintain.

    Since I will not compete until Masters nationals next year I have plenty of time to gradually get up to a pretty lean 225-230 lbs and hopefully be at that weight for 3-4 months before prep starts.

    I have been doing a hybrid approach to bring up a couple minor weak points, hams, delts, and arms and they have been responding well.

    1) Wide grip pull ups 5 x 10-15
    2) Hammer strength high rows 4 x 8-10
    3) One arm cable rows 3 x 10-12 (1 sec flex)
    4) Close grip pulldowns 3 x 15 (slow tempo w/stretch at top)
    5) Straight arm pulldowns with 4" Grenade by Elite fts. 3 x 12 (this is a great attachment that can be used for numerous things. It takes stress off the tendons and ligaments due to the grip)


    Simultaneous Arm Blast: Do 4 rounds non-stop. Both arms are moving at same time for 10-15 reps. Use a Cable machine where there are 2 pulleys where you can put one high and one low (not cable crossover, its too far apart).

    - Reverse grip pressdown & Cable curl. One the reps are complete turn around and swith arms. Keep doing this until you have domne 4 sets on each arm of each exercise.

  20. #95
    Senior Member Allen Cress's Avatar
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    Arms

    I did 3 giant sets for Biceps and triceps. The pump was insane and the soreness today is unbelievable! I did 8-12 reps on all exercises

    Biceps

    Round 1
    -Power BB curls
    -Preacher curl; slow with 2 sec flex
    -Reverse grip curl
    -Spider curls; slow with triple drop set

    Round 2
    -DB curl; triple drop
    -Incline DB curl
    -Hammer curls; 2 sec pause at bottom and flex
    -Cable curls; pumping reps
    -Machine preacher curl; very slow tempo

    Round 3
    -Cable curls; 21's
    -Preacher curl; slow with pause at bottom
    -Zottman curls
    -Seated EZ bar curl; pause at top and bottom
    -Lying cable curl
    -DB spider curl; 2 sec flex

    Triceps

    Round 1
    -Pressdowns; use Elite's Grenade attachment
    -Bent forward cable ext; slow
    -Dips
    -close grip bench; slow with 2 sec flex
    -Seated EZ bar overhead ext; 2 sec pause in stretch with slow tempo
    -Decline skullcrusher

    Round 2
    -Wide pressdowns; triple drop
    -Reverse grip pressdown; 2 sec flex
    -Flat skullcrusher; 10 reps to chin, forehead, behind head
    -Close grip bench
    -Low pulley overhead ext: grenade

    Round 3
    -Wide grip pressdown; triple drop
    -Bent over cable ext
    -DB kickbacks; 2 sec flex
    -Overhead DB ext; slow
    -Reverse pressdown; 2 sec flex

  21. #96
    Senior Member tom183's Avatar
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    Damn, huge session. Bet you could hardly bend/straighten your arms after that one.

  22. #97
    Senior Member Allen Cress's Avatar
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    Legs

    1) Smith machine stiff legged deadlift 4 x 12-15
    2) Safety bar squats with 140lbs chain 4 x 15, 12, 10, 8
    3) Horizontal leg press 4 x 40, 30, 20, 10
    4) Wide & high stance Leg press 3 x 10 (slow)
    5) Lying leg curl 4 x 15 (squeeze legs together)

    Calves
    1) Standing calf raise 4 x 10 with 5 sec flex
    2) seated raise 3 x 10 with 20 partials

  23. #98
    Senior Member Allen Cress's Avatar
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    Arms

    1a) Pushdowns with Elite's Grenade 4 x 15 (last set is a drop set with 4 drops)
    1b) Cable curl 4 x 8 w/2 sec flex (last set was drop set with 4 drops)

    2a) Reverse pressdown 4 x 12 (last set is drop set with 2 drops)
    2b) Hammer curl 4 x 10 (last set drop set with 2 drops)

    3a) Machine dips 4 x 8 with slow tempo (last set is double drop)
    3b) DB curl 4 x 8 w/ 2 sec flex (last set is double drop)

  24. #99
    Senior Member Allen Cress's Avatar
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    Legs

    1) Single leg curl w/red mini band 3 x 10 (1 drop set on last set)

    2) Reverse band leg press 3 x 12, 1 x 20

    3) Leg ext 3 x 20 w/ 2 sec flex

    4) Safety bar squats 3 x 8 (explosive reps)

    5) DB stiff leg deadlift 3 x 12

    6) Abductor/Adductor 3 x 15 each

  25. #100
    Senior Member Allen Cress's Avatar
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    New Program. Chest/ Shoulders

    I have been dieting for 3 weeks and am down 5 lbs. Still having 1 cheat meal every Saturday. Current macros 320g p, 240g carbs, 40g fat. On non-training days I only have 190g carbs since I don't have my Intra-workout shake.

    I started a new program which will take me thru to my weddingin 13 weeks. I am dieting down a bit and getting my body into a supercompensation state (we are having a beach wedding). I will be taking about 12 days off training and diet at that point. My current program is a set 5 days per week with 2 optional days depending on how I am recovering and feeling. They can be added in when possible. I plan on not doing any cardio and just doing extra training sessions when my body can handle it.

    New split:
    Day 1: Legs
    Day 2: Chest/shoulders (heavy)
    Day 3: Back (heavy)
    Day 4: Legs (explosive, light moderate weight) OPTIONAL day
    Day 5: Chest/Shoulders (pumping day)
    Day 6: Arms
    Day 7: Back (light, pumping) OPTIONAL day



    1) Machine press 3 x 8
    2) Incline smith machine press 5 x 15, 13, 11, 9, 6 (only to 3/4 lockout)
    3) Reverse band bench press 5 x 5
    4) Cable crossover 3 x 12

    5a) DB side lateral 4 x 12 (slow tempo)
    5b) Spidercrawls 4 x 3 rounds

    6) Bent DB rear lateral 3 x 20

    7) Cage press 2 x 8

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