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Thread: Offseason Bodybuilder training

  1. #1
    Wannabebig Member starkcb's Avatar
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    Offseason Bodybuilder training

    Monday Leg Quad Domination 1/21/2013

    unless otherwise noted rest was 60 sec. between sets.

    Leg Extensions
    4 sets to failure
    Seated Hamstring Curl
    4 sets 20-30 reps feel the squeeze on the hammy
    Squat
    4 sets 20 @ 185,195,225,225
    Leg Press
    5 plates for 20, 4 plates for 10, 3 plates for 10, 2 plates for 10. Repeat 3x rest 90-120 sec.
    Leg Extensions
    3 sets to failure

    This workout left me almost unable to walk. when I got up from the last set of leg extensions I collapsed under the weight of my upper body...which isn't a lot! overall an awesome workout and great pump

  2. #2
    Wannabebig Member starkcb's Avatar
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    Tuesday Back O.B.B 1/22/2013

    Rack Pulls
    10@135, 10@225, 10@315, 10@405, 10@425.
    Drop set from 425. 10 reps at ea weight.
    Band assisted Wide Pullups
    5 sets 10-20 reps
    Seated Wide Neutral Grip Rows
    4 sets 20 reps
    Wide Grip Lat Pulldowns
    4 sets 20 reps
    Cable Lat pullovers
    4 sets 20 reps
    Chest Supported Row reverse grip
    4 sets 20 reps

    All sets were done to failure today. I tried really hard to concentrate on contracting the lat on every pull. This is much harder to do than I thought. Overall, back felt good, nice pump. Still working on getting a good squeeze on the lats.

  3. #3
    Wannabebig Member starkcb's Avatar
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    1/23/2013 Delt Demolition

    Single Arm Rear Delt Fly
    4 sets to failure
    BTN Seated Press
    7 sets 25,20,15,13,10,10,20 reps
    Seated Lateral Raise
    4 sets to failure
    Hammer Seated BTN Press
    45 for 20reps, 70 for 13, 90 for 10, 45 for 15
    Rear Delt Peck Deck
    4 sets to failure
    Hammer Seated Lateral Raise
    5 sets to failure

    My shoulders are my weakest attribute so doing this today was killer. I wanted to quit on the first set but managed to squirm through it. Again, my man focus was on making that mind/muscle connection and getting a good squeeze or contraction with each rep. my shoulders feel as though they are on fire internally. Not looking forward to this workout again on Sunday!
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  4. #4
    Wannabebig Member starkcb's Avatar
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    1/24/2013 Chest

    BB Incline Press
    7 sets to failure. worked up to 155
    Standing Cable Fly
    4 sets to failure
    Incline Press Machine
    4 sets to failure
    Close Grip Smith Bench
    4 sets to failure
    Peck Deck
    4 sets to failure
    Cable Clappers
    3 sets to failure

    Overall disappointed with todays workout. Weights were light and still couldn't get the mind muscle connection down on the majority of the exercise. Left with a good pump but again felt it was wasted effort!
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  5. #5
    Wannabebig Member starkcb's Avatar
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    1/25/2103 Calves over My Hammy

    Seated hamstring curl
    6 sets to failure
    single leg hamstring curl
    4 sets ea leg to failure
    abductor machine
    4 sets to failure (this machine kicked my ass)
    stiff leg DL
    4 sets of 20
    prone hamstring curl
    4 sets 21's
    glute bridges
    2 sets of 20
    donkey raise
    2 sets of 20
    seated calf press
    2 sets of 20

    hammy's and calves got blasted today. good mind muscle connection on all lifts super pumped feeling...it was weird at first because I am not used to a pump in the back of my leg. overall great training day. Also, ran into competitive powerlifter..he asked me to train with them! would love to but not right now!
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  6. #6
    Wannabebig Member starkcb's Avatar
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    1/26/2013 Arms

    a1. tri cable pushdown
    a2. lying cable curl 21's
    4 sets to failure

    b1. seated overhead tricep extension
    b2. lying high pulley curls
    4 sets to failure

    c1. single arm preacher machine
    c2. staright bar pushdown
    c3. single arm tri pushdown
    4 sets to failure

    awesome workout..blown up on a1 a2
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  7. #7
    Wannabebig Member starkcb's Avatar
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    1/27/2013 shoulders again

    I do shoulders twice a week as they are my weakest point. training was same as earlier it the week. felt better going through the motions. overall good training session.
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  8. #8
    Wannabebig Member starkcb's Avatar
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    1/28/2013 legs quad

    leg extensions
    4 sets to failure 70lbs on stack
    seated hammy curls
    5 sets to 30
    squat
    4 sets at 225 atg
    leg press
    3 drop sets from 5 plates at 20 reps, 4 at 10 reps, 3 at 10 reps, 2 at 10 reps and 1 at 10
    leg extensions
    3 sets to failure

    my legs were still sore from last Monday. felt a lot better throughout the entire workout. last set of leg extensions were brutal with most of them being forced reps to finish the movement!
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  9. #9
    Wannabebig Member starkcb's Avatar
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    1/29/2013 back O.B.B.

    Rack pulls
    135 for 10, 225 for 10, 315 for 10, 405 for 10, 495 for 8, then drops set from 455 for ten each plate
    band assisted wide pullups
    5 sets to failure
    seated wide nuet grip rows
    4 sets to failure
    wide lat pull downs
    4 sets to failure
    lat cable pullovers
    4 sets to failure
    chest supported row
    4 sets to failure

    felt really good on the rack pulls..been having lower back issues when deadlifting! still having issue with mind muscle connection on pullups and seated wide row. other lifts are working well for me!
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  10. #10
    Wannabebig Member starkcb's Avatar
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    1/30/2013 shoulders

    behind the neck bb press
    bar for 50, 95 for 20, 115 for 17, 125 for 15, 125 for 15, 125 for 15, 95 for 20
    single arm cable rear delt fly
    4 sets to failure
    machine press
    4 sets to failure
    rear delt peck deck fly
    4 sets to failure
    seated lateral raise
    4 sets to failure


    starting to se some development in the medial and posterior delts. faster thann I thought but its not a muscle I was training regularly before. overall great workout. skipped seated lateral raise on the machine as im not a fan of the way it positions my arms.
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  11. #11
    Wannabebig Member starkcb's Avatar
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    1/31/2013 chest

    bb incline bench
    bar for 50, 95 for 25, 135 for 20, 155 for 20, 185 for 15, 135 for 15, 95 for 30
    cable fly
    4 sets to failure
    incline smith machine
    95 for 20, 135 for 20, 185, for 15, 155 for 20, 135 for 15, 95 for 20
    close grip bench smith machine
    95 for 20, 95 for 17, 95 for 20, 95 for 15
    peck deck
    4 sets to failure


    overall great chest day...really hooked up with some weight and had great mind muscle connection. super pump and really sore!
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

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