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Thread: Offseason Bodybuilder training

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  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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    Magnolia, Texas
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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

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