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

  1. #126
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    Allen, can you describe what you mean by ' rainbows ' , maybe there's also another
    name for it, thanks eric

  2. #127
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, can you describe what you mean by ' rainbows ' , maybe there's also another
    name for it, thanks eric
    Also called windshield wipers. Laying on the floor with hands straight out to your sides on the floor. Lift legs up pointing to ceiling and then keep them as straight as possible and rotate them side to side under control. Keep legs together and try to toch the ground.

  3. #128
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    OK, thanks.

  4. #129
    Senior Member Allen Cress's Avatar
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    Time off

    I have been cycle dieting for 10 weeks now and am very happy with where I am metabolically speaking as well as my level of conditioning. I am at 202 lbs and I have one whole re-feed day(aka cheat day) and one mid-week spike meal. My calories are at 2100 on diet days.

    I am tapering down my current Metabolic Hypertrophy program and next week will be the last week I workout and diet for 8 days. I will rest, relax, and enjoy my wedding and honeymoon. The great thing is I know my body and after not training or eating my typical diet for 8 days when I start back after a week back on my diet I will go right back to my whole re-feed day.

  5. #130
    Senior Member Allen Cress's Avatar
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    Back to Training

    I am back after 10 days off for my wedding and honeymoon. Everything well and now I am ready to get back at it. I ate pretty freely the whole time with NO exercise. Before I left I was 202 lbs and yesterday morning I was 200 lbs, so I lost a couple pounds during my time off. When you train the body with a proper diet and training program consistently then it doesn't react when you take time off it rests and is primed and ready when you start back and there is no negative effects from the free eating and time off and by free eating I don't mean binging of pure junk the whole time. I had some unhealthy food and healthy food while on vacation and never measured anything or ate 6 times a day.

    I will go immediately back to my cycle diet I was on when I too my break. So Wed I will do my mid-week spike and Saturday I will have my re-feed day. After about 4 weeks of training I will go into a slight calorie surplus, about 300-500 more than now and follow my template for the cycle diet having 1 mid-week spike on Wed and 1-2 cheat meals on the weekend.

    Since I was on a 4 day Metabolic Hypertrophy program before I will now switch to a 5-6day traditional bodypart split utilizing intensity techniques like partials, drop sets, and giant sets.

  6. #131
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    Hi Allen, hope you're doing well. I'm curious about how many days a week you will train and what kind of split you will be doing, also curious if you will be doing heavy lifting
    exercises like snatches and cleans. You mentioned on the ScottAbel forum you use the hex bar regulary , do you also use it for combinations of squating, rowing, shrugs while
    walking like farmers walk. eric

  7. #132
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Hi Allen, hope you're doing well. I'm curious about how many days a week you will train and what kind of split you will be doing, also curious if you will be doing heavy lifting
    exercises like snatches and cleans. You mentioned on the ScottAbel forum you use the hex bar regulary , do you also use it for combinations of squating, rowing, shrugs while
    walking like farmers walk. eric
    I will be doing a basic split with optional days when I feel my body can handle the extra work. For now my split is as follows:
    1) Legs
    2) Chest/Shoulders(light pumping)
    3) Back
    4) off
    5) Shoulders
    6) Arms
    7) off

    I will not be doing any Olympic lifts. I typically just use the hex bar for deadlifting variations.

  8. #133
    Senior Member Allen Cress's Avatar
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    Legs

    First day back training after 9 days off.

    1) Seated leg curl 3 x 10, 1 drop set of 10, 10, 15 partials

    2) Reverse band Safety bar squat 3 x 10

    3) Banded leg press 3 x 12

    4) BB stiff leg deadlift 3 x 10

  9. #134
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    Allen,

    When you are counting your protein, carbohydrates, and fats do you count all macronutrients such as the protein content found in some carbohydrates, etc? Or do you only count the main nutrient found in the selected food?

  10. #135
    Senior Member Allen Cress's Avatar
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    unless it a significant amount like 8 or more grams then no. Regardless whatever method you use just stick to it and the it will still all workout in the end

  11. #136
    WBB Team Captain Coke's Avatar
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    The 5 day split was key for me at one point, glad to see you resuming things with it.

    Good to see you back at it Allen.

  12. #137
    Senior Member Allen Cress's Avatar
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    Back

    1) Bent 2 arm DB row 4 x 10

    2) Single arm reverse grip pulldown 4 x 10 w/1 sec flex

    3) DB straight arm pullover 3 x 12

    4) Smith machine bent rows 4 x 6 (explosive)

    5) Low back ext. 3 x failure

  13. #138
    Senior Member Allen Cress's Avatar
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    Legs

    1) Leg curl 4 x 8

    2) Squats 4 x 6

    3) Hack squat 2 x 15, 1 x 25

    4) Single leg press 3 x 12

    5) DB stiff leg deadlift 3 x 10

  14. #139
    Senior Member Allen Cress's Avatar
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    Chest & pump EXTRA delt work

    1) Incline DB press 4 x8

    2) Incline BB press 5 x 5 (explosive)

    3) Cable fly 3 x 12 w/2 sec flex

    4) Flat machine press 3 x 8, 1 x 15

    6) One arm cable side lateral 3 x 15 (only 30 sec rest)

    7) BB front raise (slow tempo) 2 x 12

    8) Bent DB rear lateral 3 x 15 (45 sec rest)

  15. #140
    Senior Member Allen Cress's Avatar
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    Leg destruction!

    1) Leg press 3 x 30

    2) Squats 225lbs x 8 reps, 275 x 8, 300 x 8. One drop set 300 x 8, 225 x 15, 185 x 10, 155 x 15

    3) Leg curl 3 x 12, 10, 8; 1 drop set; x 8, 10, 20(5 were forced reps)

    4) Leg ext 4 x 15 w/1sec flex

    5) SM stiff leg deadlift 3 x 10

  16. #141
    Senior Member Allen Cress's Avatar
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    Arms

    GIANT SETS FOR BICEPS

    1st ROTATION:

    -BARBELL CURLS - 6-12 REPS

    -PREACHER CABLE CURLS – 8-10 REPS [2,2,1]

    -STANDING E-Z BAR REVERSE CURLS– 6-12 REPS

    -INCLINE DUMBBELL ALTERNATE CURLS – 6-8 REPS [2,1,2]

    -INCLINE BENCH E-Z BAR CURLS – 8-12 REPS [2,2,2,2]


    2nd ROTATION:

    -POWER DUMBBELL SUPINATED CURLS (triple drop, descending set with 3 different weights – 6-10 REPS with each weight)

    -WIDE GRIP BARBELL CURLS – 8-10 REPS

    -REVERSE E-Z CURLS– 8-12 REPS

    -DUMBBELL HAMMER CURLS – 6-8 REPS [2,2,2,2]

    -MACHINE BICEPS CURLS - 12-15 REPs

    -DUMBBELL CONCENTRATION CURLS (triple drop) 8 REPS [2,1,2]


    3rd ROTATION:

    -LOW PULLEY CABLE wide grip EZ-CURLS “21’s” [7 reps down-half, 7 reps half-up, 7 reps all the way]

    -PREACHER EZ-CURLS – 6-12 REPS, slow eccentric, pause on the bottom, slow concentric with peak contraction

    -DUMBBELL ZOTTMAN CURLS – 8-10 REPS,

    -SEATED E-Z BAR CURLS – 6-12 REPS [2,2,2,2]

    -UPSIDE DOWN HIGH PULLEY CABLE CURLS - 10-15 REPS [2,2,2]

    -INCLINE DUMBBELL CONCENTRATION CURLS (triple drop) 8 REPS [2,1,2]


    GIANT SETS FOR TRICEPS:

    1st ROTATION:

    -TRICEPS DIPS – MAX REPS

    -CLOSE GRIP BENCH PRESSES 6-10 REPS [2,2,1]

    -HIGH PULLEY CABLE ROPE PUSHDOWNS + BENT OVER TRICEPS ROPE EXTENSIONS – 10 REPS EACH, [2,2,1]

    -SEATED E-Z BAR TRICEPS OVERHEAD EXTENSIONS (Pause on the bottom in completely stretched position for 2 seconds, NO POWER on concentric part – only strong triceps contraction!)

    -DECLINE BENCH SKULL CRUSHERS WITH E-Z BAR - 3 different positions [CHIN+FOREHEAD+BENCH] 10 REPS EACH


    2nd ROTATION:

    -HIGH PULLEY CABLE PUSHDOWNS (triple drop 10 each)

    -HIGH PULLEY CABLE REVERSE GRIP PUSHDOWNS (Peak contraction at the bottom for 2 seconds) 6-12 REPS

    -FLAT BENCH SKULL CRUSHERS WITH E-Z BAR – 3 different positions [CHIN+FOREHEAD+BENCH] 10 REPS EACH

    -CLOSE GRIP BENCH PRESS WITH E-Z BAR - 6-12 REPS [2,2,1]

    -SEATED LOW PULLEY CABLE ROPE TRICEPS EXTENSIONS- 10-12 REPS + DUMBBELL KICKBACKS - 10-12 REPS


    3rd ROTATION:

    -HEAVY DUMBELL SEATED TRICEPS OVERHEAD EXTENSIONS– 8-12 REPS [2,2,2]

    -ARNOLD TRICEPS PULLOVERS WITH E-Z BAR - 10 REPS EACH

    -CLOSE GRIP PRESS WITH E-Z BAR 8-12 REPS [3,2,1]

    -WIDE GRIP HIGH PULLEY TRICEPS PUSHDOWNS (triple drop)

    -INCLINE BENCH PULLEY TRICEPS CABLE EXTENSIONS 10 REPS EACH + DUMBBELL KICKBACKS – 10 REPS

  17. #142
    WBB Team Captain Coke's Avatar
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    Wow man, killer with the giant set arm work.

  18. #143
    Senior Member Allen Cress's Avatar
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    Chest/delt

    1) Slight decline DB press 3 x 8
    2) Reverse band Incline BB press 5 x 5 (explosive)
    3) Flat Machine press 4 x 12
    4) cable fly 3 x 10 w/1sec flex
    5) Cambered bar push ups 1 x max

    6) Front band raises x 20, side band raises x 20, pull aparts x 20 Did 3 rounds

  19. #144
    WBB Team Captain Coke's Avatar
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    I know I'm late with this, but did you find working with Milos helpful?
    could be a dumb question because we all gain from others to a degree, but was just wondering if it was worth it.

    Also, really appreciate your insights - there are times you be saying something and hit the nail right on the head.

  20. #145
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Coke View Post
    I know I'm late with this, but did you find working with Milos helpful?
    could be a dumb question because we all gain from others to a degree, but was just wondering if it was worth it.

    Also, really appreciate your insights - there are times you be saying something and hit the nail right on the head.
    It opened my eyes even more to how the "pros" do things to the extreme. As far as learning more not really. No one has ever taught me as much as Scott Abel when I mentored under him. Milos is a great guy and I respect him but there are things that I don't agree with at all that he does.

  21. #146
    Senior Member Allen Cress's Avatar
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    Shoulders/extra chest work

    Dumbbell side lateral partials w/bands – 4 sets of 25 reps with the hang and swing technique.

    DB Bent over Rear lateral – 4 x 12

    DB Side lateral- ascending/decending set. 1st weight a slow tempo, 2nd weight a regular tempo, & 3rd weight explosive, then lower weight do regular tempo, then lower one more time for slow tempo

    Smith Machine wide grip overhead press – Use a slow tempo. Do 3 sets of 10. 3 total work sets.

    Machine shrugs – Do 3 sets of 12 with a 1 second pause at the top of each rep. On 4th set did a triple drop. 8-10 reps each drop.

    Complex: 3 sets
    -DB floor press x 15-20 reps
    -MB Push up x 12-20
    -Band pull aparts x 15-20
    -Tubing fly x 15-20

  22. #147
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    Looks like a hard complex, are you using the band pull aparts mostly with bands or tubings ? What brand are you using for bands ? eric

  23. #148
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Looks like a hard complex, are you using the band pull aparts mostly with bands or tubings ? What brand are you using for bands ? eric
    Bands from EliteFTS

  24. #149
    Senior Member Allen Cress's Avatar
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    Legs

    1) Banded single leg curls 4 x 20, 15, 12, 10

    2) Horizontal leg press 5 x 10. Each rep was a rest/pause

    3) Hack squat - I did 10 reps with a 3-1-3 tempo & wide stance, then immediately moved my feet close together and did 10 more reps with a pumping tempo, no lockout.

    4) Hammer V squat- 1 drop set of 10, 10, 10

    5) Lying leg curl 3 x 15

    6) Leg extension - the goal was to get as many reps as possible with no less than 30 to drive as much blood into the muscle as possible. 1 x 56 reps
    Then I stretched each quad for 45 sec.

  25. #150
    Senior Member Allen Cress's Avatar
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    Delts

    1) Cable side lateral, 1 x 20, 4 x 10-12

    2) Reverse pec deck 5 x 25, 20, 15, 12, 10

    3) Horizontal Front cable raise 3 x 15

    4a) Face pulls 4 x 15
    4b) Band Side laterals w/2 sec flex 4 x 12

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