The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  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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  3. #2
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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?

  4. #3
    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.

  5. #4
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    Seems like we're gitting on board for, again, an interresting ride
    eric

  6. #5
    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)

  7. #6
    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

  8. #7
    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

  9. #8
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    Seems you're doing very traditional training for the moment. eric

  10. #9
    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.

  11. #10
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    Allen, do you take each set to failure, or just the last one?

  12. #11
    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.

  13. #12
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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.

  14. #13
    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.

  15. #14
    Senior Member tom183's Avatar
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    Damn, huge session. Bet you could hardly bend/straighten your arms after that one.

  16. #15
    Senior Member Allen Cress's Avatar
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    I started my first full re-feed day yesterday and I could definitely tell I was in full supercompensation mode. I had lost 1 pound from the last half re-feed day. Last Saturday morning I weighed 208, Sunday morning I was 220. Then by this Saturday I was down 1 lb to 207.

    My hunger was pretty high all week, but energy and performance on gym was good. I am pretty lean at this point with all abs, lines in quads, and Christmas tree showing. I will look to lean out just a bit more for my wedding in 9 weeks. I will add in the mid-week spike in a few weeks.

    Here is what I had yesterday:

    1) 4 pancakes with peanut butter
    2) Foot long pizza sub with doritos and a couple cookies
    3) 2 almond joy bars
    4) Large popcorn and reeses pieces at movies
    5) Chips with queso & hummus dip. flatbread pizza, Chicken sandwich with spicy mayo, bacon, cheese, onion rings, and sweet potato fries.
    6) 5 pancakes with Peanut butter and half pint ice cream.

    Never got full until after my last meal and then it was only some bloating from the ice cream. I look to drop maybe another pound or 2 the way my body soaked up what I ate. My metabolic furnace is on high and I will just keep feeding it,

  17. #16
    Senior Member Allen Cress's Avatar
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    Back at it!!

    I just got back from Vegas for my bachelor party and took 4 days off training and diet. The nice thing about the cycle diet is once I go back to my diet for about 5 days I will be ready to start my re-feed day.

    I am doing a metabolic approach for hypertrophy for the next 8 weeks leading into my wedding. I will continue the cycle diet and lean out a bit more then take a 2 week break for the wedding and honeymoon. My body will be primed and ready for the break.

    Everything is trained twice per week: Here is my template breakdown of day 1 to give you an idea:

    Day 1

    Quad-Plex #1
    1a) Loaded or Compound Chest Exercise 3-4 Xs 6-8
    1b) Unloaded or Isolation Back Exercise 3-4 Xs 10-15
    1c) Bicep Exercise 3-4 Xs 8-10
    1d) Any Abs Exercise 3-4 Xs 12-M


    Quad-Plex #2
    2a) Loaded or Compound Chest Exercise 3-4 Xs 8-10
    2b) Unloaded or Isolation Back Exercise 3-4 Xs 10-15
    2c) Bicep Exercise 3-4 Xs 10-12
    2d) Any Abs Exercise 3-4 Xs 12-M


    Quad-Plex #3
    3a) Loaded or Compound Chest Exercise 3-4 Xs 10-12
    3b) Unloaded or Isolation Back Exercise 3-4 Xs 12-15
    3c) Bicep Exercise 3-4 Xs 10-12
    3d) Any Abs Exercise 3-4 Xs 12-M

  18. #17
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    Hi Allen, looks like an exellent template, a compound chest exercise combined with a
    isolation or deload back exercise going into arms and core.
    It's a template that I like to train, high tempo, less distraction and a solid pump while training for conditioning, exelelent way to go for your last eight weeks, succes and keep
    us posted. eric

  19. #18
    Senior Member Allen Cress's Avatar
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    1a) Banded leg press 4 x 10
    1b) Alt. Supermans on SB 4 x 12 ES
    1c) Cable rear lateral 4 x 15
    1d) Reverse grip pressdown 4 x 20

    2a) Hack squat 4 x 12
    2b) Reverse hyper 4 x 15
    2c) Cable Side lateral 4 x 15
    2d) One arn overhead cable ext. 4 x 15

    3a) Split squat 3 x 12
    3b) ABC tubing ext. 3 x 15
    3c) DB upright row 3 x 12
    3d) Grenade pressdowns 3 x 15

  20. #19
    Senior Member Allen Cress's Avatar
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    Current diet

    1) 1.5 cups egg whites & 2 whole eggs

    2) 220g chicken, 200g potato, 3 fish oil

    3) 2 cups egg whites, 60g quinoa, 1/2 tbsp almond butter

    4) Intra-workout shake: 40g cyclic dextrin, 20g casien hyrdosylate, 10g EAAs

    5) 220g turkey, 180g sweet potato

    6) 2 cups egg whites, 50g quinoa, 1/2 tbsp natural peanut butter

  21. #20
    WBB Team Captain Coke's Avatar
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    Exceptional shot, definitely on point!

  22. #21
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    Quote Originally Posted by Allen Cress View Post
    1) 1.5 cups egg whites & 2 whole eggs

    2) 220g chicken, 200g potato, 3 fish oil

    3) 2 cups egg whites, 60g quinoa, 1/2 tbsp almond butter

    4) Intra-workout shake: 40g cyclic dextrin, 20g casien hyrdosylate, 10g EAAs

    5) 220g turkey, 180g sweet potato

    6) 2 cups egg whites, 50g quinoa, 1/2 tbsp natural peanut butter
    Without this becoming crude, have you noticed when consuming a large amount of egg whites without a couple yolks mixed in that is gives you some really awful smelling gas. Sometimes I have up to four cups of egg whites (throughout the day not at one time) and it is pretty rough. When I throw in a couple yolks I don't have that same issue.

  23. #22
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by JasonLift View Post
    Without this becoming crude, have you noticed when consuming a large amount of egg whites without a couple yolks mixed in that is gives you some really awful smelling gas. Sometimes I have up to four cups of egg whites (throughout the day not at one time) and it is pretty rough. When I throw in a couple yolks I don't have that same issue.
    No, but when consuming the exact same foods everday without some variety will cause food allergies and weaken your digestive enzymes.

  24. #23
    Senior Member Allen Cress's Avatar
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    1a) Flat DB press 4 x 6-8
    1b) Wide pulldown 4 x 15
    1c) DB curl 4 x 10
    1d) Leg raises 4 x 12

    2a) Incine DB press 4 x 10
    2b) High row 4 x 15
    2c) Concentration curl 4 x 10
    2c) Cable crunch 4 x 15

    3a) Flat DB twist press 4 x 10
    3b) Straight arm pulldown 4 x 15
    3c) Hammer curl 4 x 12
    3d) SB alternating crunch 4 x 10 ES

  25. #24
    Senior Member Allen Cress's Avatar
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    Since adding my mid-week spike 2 weeks ago weight has finally stabilized and body is looking full and lean 24/7 now (exceptthe day after my re-feed day when I have a lot of water retention form all the great food, lol).

    Here was my last Mid-week spike meal:
    - 1 loaf bread with butter, sweet potato tater tots, fried calamari, salad with ranch, bacon, & cheese, portabella mushroom chicken with wine sauce and cheese, loaded potato

    1a) BB squats 4 x 10, 8, 8, 15
    1b) Bird dogs 4 x 12 ES
    1c) Rear delt machine 4 x 15
    1d) wide grip pressdown 4 x 15-20

    2a) Horizontal leg press 4 x 20, 15, 12, 10
    2b) Supermans on Bosu 4 x 12
    2c) Banded DB side lateral 4 x 12
    2d) Overhead rope ext. 4 x 15

    3a) Single leg press 4 x 15 EL
    3b) Good mornings 4 x 12
    3c) Front cable raises 4 x 15
    3d) Seated band extension w/grenades 4 x 12

  26. #25
    Senior Member Allen Cress's Avatar
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    3 weeks to go

    1a) Incline BB press 4 x 6
    1b) Recline pull ups 4 x 15
    1c) DB curls 4 x 10
    1d) weighted crunches 4 x 15

    2a) DB flat press 4 x 10
    2b) Wide pulldowns 4 x 15
    2c) Preacher curls 4 x 12
    2d) SB leg raise 4 x 12-15

    3a) Machine press 4 x 12
    3b) Single arm pulldown 4 x 12
    3c) DB cross body curl 4 x 10
    3d) Leg climbs 4 x 12

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