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

  1. #151
    Senior Member Allen Cress's Avatar
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    Legs

    1) Leg curls 3 x 10, 1 drop set 10, 10, 10

    2) Squats, 4 warm-up sets then: 3 x 5, then 1 ascending set. 275 x 5, rest 10 sec, 305 x 5, rest 10 sec, 320 x 5

    3a) Leg press 5 x 15
    3b) Leg ext 5 x 15

    4) Stiff leg dead 4 x 12

  2. #152
    Senior Member Allen Cress's Avatar
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    Chest

    1) Plate loaded machine press 3 x 12, 10, 8

    2) Incline reverse band press 3 x 5 (explosive), 2 x 4 (semi-explosive), 2 x 3 Heavy

    3) Flat DB press 2 x 10, then 1 drop set by 8-10 each drop

    4) Cable fly 4 x 10 with 3-3-1 tempo

    5) Banded shoulder complex:
    -Front raises x 20
    -Side raises x 20
    -Pull aparts x 20

  3. #153
    Senior Member Allen Cress's Avatar
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    Back

    1a) Smith machine bent row 4 x 8 reps with 1 sec flex as you pull your hands apart
    1b) Straight arm pulldowns 4 x 15

    2) One arm machine row 4 x 10

    3) Wide pulldowns 3 x 15, 1 drop set 10, 10, 10, 10 reps

    4) Rack deadlifts from knees. 4 x 10

    5) Low back ext with bands 3 x 20

  4. #154
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    Allen, the last weeks your workouts seem shorter and more traditional as they use to be,
    does this have a special reason ( like being busy ) or am I wrong and aren't your workouts shorter ? Eric

  5. #155
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, the last weeks your workouts seem shorter and more traditional as they use to be,
    does this have a special reason ( like being busy ) or am I wrong and aren't your workouts shorter ? Eric
    They last about 60 min. I am using intensity techniques which is more exhausting and I'm trying some new ways to activate and isolate even more muscle by changing force angles and such and so far its working great. Training is more intense and I am using less weight, which is great for my joints.

  6. #156
    Senior Member Allen Cress's Avatar
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    New split

    Starting next week I will be doing a new program I just finished and the split will be set up to where each muscle is trained every 4-5 days. Here is my split:
    Day 1- Back/Hams
    Day 2- Chest/biceps
    Day 3- Quads/calves
    Day 4- Shoulders/triceps
    Day 5- Depending on how I feel start rotation over or take a day off

    My current diet:
    1) 4 whole eggs & 1 cup egg whites, asparagus
    2) 2 cups egg whites, 75g quinoa, 1/2 tbsp. natural peanut butter
    3) 220g chicken, spinach, 1 tbsp. coconut oil, red peppers
    4) 220g turkey, 300g sweet potato
    5) Intra-shake (100g carbs, 40g protein) or same as meal 4
    6) 2 scoops Nitrean, 1 cup blueberries, 1 banana, 1 ezikiel English muffin
    7) 2 cups egg whites, 75g quinoa, 1/2 tbsp. peanut butter

  7. #157
    Senior Member Allen Cress's Avatar
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    Quads & calves

    1) Leg extension 3 x 10, 1 triple drop. Kept constant tension in quad thru eccentric and concentric

    2) Hack Squat 3 x 8, 1 drop set x 8, 8, 6, 6 (slow negative, no lockouts)

    Quads were screaming at this point. Tons of blood and lactic acid!

    3) BW walking Lunges; short steps 4 x 20 each leg

    4) Leg press 3 x 20. driving feet out to emphasize vastus lateralis


    1) Seated calf raise 3 x double drops 8, 8, 6

    2) Standing calf raise 4 x 8, slow neg

  8. #158
    Senior Member Allen Cress's Avatar
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    Chest/ Biceps

    Flat BB Press 4 x 8 + triple drop
    Flat Dumbbell “Press Fly” 4 x 10-12
    Incline DB press 4 x 8-10, slow neg
    Machine Fly 3 x 10
    Superset with Pushups 3 x max

    BICEPS
    Machine Preacher 4 x 10 + triple drop
    Seated Dumbbell Curl 3 x 8 + triple drop
    Cable Curl 3 x 8

    Used very short rest periods of 45-75 sec

  9. #159
    Senior Member Allen Cress's Avatar
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    Back & Hamstrings

    1a) Reverse grip cable row 4 x 10
    1b) Parallel grip pull down 4 x 10

    2) Chest supported row 3 x 8, drop set of 8,5,5,5. Used a slow negativeand intention outward

    3) One arm Hammer row 4 x 12-15

    4) Lying leg curl 4 x 8, keep feet dorsiflexed

    5) Stiff leg deadlift 4 x 20

    6) Standing leg cur 4 x 8, slow negative

  10. #160
    WBB Team Captain Coke's Avatar
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    Nice and steady with the efforts, true to this lifestyle Allen and a great help to others!

  11. #161
    Senior Member Allen Cress's Avatar
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    Quads

    1a) Leg ext 4 x 8, slow tempo
    1b) Leg press 4 x 10, 3 sec neg

    2) Split squat 4 x 15

    3) Hammer V squat 4 x 8, 3 sec neg. Triple drop on last set.

  12. #162
    Senior Member Allen Cress's Avatar
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    Shoulders & Triceps

    I am leaving for the Olympia Friday and will take 3 days off from training and start my new protocol when I return. Really looking forward to this trip. I have an ART session with Derik Farnsworth when I arrive Friday and will film it for my Youtube channel.

    Weight is holding steady at 210-211 lbs. Current Macros are 350p, 400c, 60f.

    Shoulders
    1) Seated side lateral, slow tempo 4 x 10
    2) Reverse pec deck 4 x 20
    3) One arm cable side lateral, explosive concentric, 1 sec flex. 3 x 12
    4) Bent DB laterals 4 x 15
    5) Machine Press 3 x 20

    Triceps
    1) Reverse grip pressdown, slow tempo 4 x 10
    2) Rope pressdown, 2 sec flex. 4 x 10
    3) Overhead cable ext 4 x 15

  13. #163
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    Hi Allen, you're quit lately, can I also ask you quastion about the cycle diet since you've been on it a few times,
    I was 2 times on it, a few years ago but I failed on it each time so maybe I did something wrong.
    I have the DVD : the cycle diet so I know what it's about but I got each time too fat again, maybe a few details done wrong I gues. eric

  14. #164
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Hi Allen, you're quit lately, can I also ask you quastion about the cycle diet since you've been on it a few times,
    I was 2 times on it, a few years ago but I failed on it each time so maybe I did something wrong.
    I have the DVD : the cycle diet so I know what it's about but I got each time too fat again, maybe a few details done wrong I gues. eric
    I have been traveling a lot lately and staying very busy with clients as well. If you were gaining fat on the cycle diet your were not in a supercompensated state. You have to diet down to get to a place where you can be on the cycle diet, you can't just start it right up with a whole re-feed day or you will just get fat.

  15. #165
    Senior Member Allen Cress's Avatar
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    New training

    I have traveling a lot lately and clients have been keeping me very busy as well. I am about 10-12 weeks away from starting my contest prep. Currently I am around 212 lbs and had a dexa scan and am sitting at 8.1% bodyfat. My current macros are 330g protein, 350g carbs, 60g fat. I am going to make a little push on the calories jumping my carbs up to 400g and look to be at 215 lbs before prep starts.

    I have been designing a new and very promising training protocol for hypertrophy and it has been working great! Just to give a little insight without giving to much away I am training 5-7 days per week depending on how I feel and recovery, I train every body part each day. It is a cumulative type program with a rep variant base. My joints feel great and my whole body is pumped pretty much all the time. I have a couple more weeks on it then I will start my next short phase of training to lead into contest prep. Since I will be starting prep at a lean state I look to only lose maybe 15-20lbs max over my 16 week prep.

  16. #166
    WBB Team Captain Coke's Avatar
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    Really like what you are doing man, great approach to it all. Contest prep phase is going to be tight.

  17. #167
    Senior Member Allen Cress's Avatar
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    First phase of new training

    My current split, which I started yesterday is:
    Monday: Back & Shoulders
    Tuesdays: Hamstrings & Calves
    Wednesday: Chest
    Thursdays: OFF
    Fridays: Quads & Calves
    Saturdays: Arms
    Sundays: OFF


    Yesterdays workout:
    Back & Shoulders

    A1 Wide Pull 4 x 6-8
    A2 Seated DB Press 4 x 10-12

    B1 Close grip Cable Row (lower abs) 4 x 10-12
    B2 Bent Over rear lateral 4 x 10-12

    C1 Bent arm DB Pull Over 4 x 10-12
    C2 DB Side Lateral Raises (drop set) 4 x 8+8+8

    D1 One arm Row variation 2-3 x 10-15
    D2 Single arm lateral 2-3 x 15

  18. #168
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    Allen, where do you bring core into the program, or is it done on a seperate day as a ab-core circuit ?
    ERIC

  19. #169
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, where do you bring core into the program, or is it done on a seperate day as a ab-core circuit ?
    ERIC
    Some programs like this one I just do a few exercises here and there, They are not planned.

  20. #170
    Senior Member Allen Cress's Avatar
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    4 week over reaching phase

    This week I started an over reaching program that I will do for 3-4 weeks then take a few days off and get a nice slingshot effect into contest prep. I will train twice per day on Mon, Tues, & Thursday. Then train once per day on Friday. Here is the split:

    Monday: Arms AM/PM
    Tuesday: Legs AM/PM
    Wed: OFF
    Thursday: Chest & Back AM/PM
    Friday: Shoulders & Calves.

    My bodyweight is 215lbs and I will obviously have to increase my calories for the 2 a day sessions to aid in recovery. New macros are 330g protein/ 450g carbs/ 50g fat

  21. #171
    Senior Member Allen Cress's Avatar
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    Leg 2 a day

    Morning

    1a) Lying Leg curl 5 x 6-8
    rest 2 min
    1b) Wide stance Squat 5 x 5-7
    rest 2 min

    2a) Leg press 4 x 10
    rest 90 sec
    2b) Walking Lunge 4 x 8 EL
    rest 90 sec


    Evening

    1a) Close stance Safety bar squat 3 x 8-10
    1b) Hack squat 3 x 12-15
    1c) Leg extension 3 x 25
    rest 2 min

    2a) Glute/Ham raise 3 x 8
    2b) Reverse Hyper 3 x 10-12
    2c) Leg curl 3 x 25

    I used specific tempos on every exercise and only went to failure on the evening workouts. 3 more weeks til prep starts and my weight is up 7lbs since starting 2 a days last week.

  22. #172
    Senior Member Allen Cress's Avatar
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    Arms

    AM workout

    1a) Preacher curl 5 x 5-7
    rest 60 sec
    1b) Close grip bench 5 x 5-7
    rest 60 sec

    2a) Incline DB curl 5 x 8-10
    rest 60 sec
    2b) Lying ext. 5 x 8-10
    rest 60 sec

    PM workout

    1a) BB curl 3 x 8-10
    1b) Hammer curl 3 x 12
    1c) Cable curl 3 x 25

    2a) Dips 3 x 8-10
    2b) Overhead Rope ext. 3 x 12
    2c) Pressdown 3 x 25

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