Announcement

Collapse
No announcement yet.

Check out my offseason plan what you think

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Check out my offseason plan what you think

    1 week post show. heres my stats

    5'10'' current weight 233, post show rebound (bloated,watery,preggo)


    heres my plan:
    OFF SEASON REBUILD/RECOUP/GROW


    Workout 1- ARMS.. emphasis on arm development ( isolation movements)
    Triceps-
    Rope extensions- 3 x9
    Overhead extension- 3x12
    Skull crushers-3x8
    ----Finish with a GIANT SET---
    Close grip bench, dips, kick backs
    Bis-
    Cross body hammer curl- 3x9
    EZ bar curl-3x10
    Neutral grip curl with tricep rope- 3x12
    ---Finish with GIANT SET---
    Behind the neck curl on lat pull down machine, single arm concentration, standing double arm curl
    FINISH WITH 2 AB EXERCISES

    Workout 2- LEGSSS …(emphasis on size and sweep)
    QUADS-
    Extensions(1 set each toes pointed in,out,up)- 3x 15
    Smith squat (feet in close)- 3x9
    Hack Squat (feet low and close)-3x12
    ----Finish with GIANT SET---
    Horizontal leg press,vertical press, extensions (squeeze to failure)
    HAMS-
    Seated leg curl- 3x15
    Lying leg curl-3x10
    CALFS- 5x 12 (seated or standing)
    OFF DAY AFTER LEGS ALWAYS

    Workout 3- PUSH ( chest shoulder tricep)
    NECK PRESS-3x10
    Flat DB- 3x10
    Cable crossover(emphasize decline)-3x12
    Machine shoulder press-3x10
    Kettle bell lateral raises-3x15
    Machine shoulder raises-3x15
    Weighted dips- 3 x 12 last set to failure
    Straight bar extensions (heavy)- 3 x8
    ABS 2 exercises

    Workout 4-PULL (back bis rear delt)
    Pullups- 3x12 (weighted if need be)
    Bent over row (underhand)- 3x9
    Single arm DB-3x10
    T-bar row- 3x9
    Neutral Grip pull up/pulldown-3x10
    Pull overs-3x15
    Standing alternating DB curl- 3x10
    Preacher curl-3x12
    Face pull- 3x12
    Rear delt flyes- 3x10


    Workout 5- LEGS
    Extensions-3x20
    Seated ham curls-3x20
    Lunges-3x10 (10 steps each leg)
    Front squat machine-3x10
    Single leg ham curls-3x12
    Calfs- 5x10 (seated or standing)

    OFF DAY AFTER LEGS

    **** START AGAIN AT WORKOUT 1 ****
    CARDIO
    5 days a week fasted- 35 mins

    DIET.

    TRAINING DAY (meals set up for training between 5 and 6 pm)
    Meal 1 – after cardio ( no carbs, maximize fat burn, keep insulin low)
    3 whole eggs
    4 oz lean grd beef
    2 tbsp guacamole
    ¼ cup cheese
    Meal 2- no carbs..unless training earlier
    8 oz grd beef
    Veggies
    ½ tbsp oil over meat and veggies
    Meal 3
    10 oz chicken/tilapia
    Veggies
    ½ tbsp oil over meat veggies

    Meal 4 ( pre training food meal)
    10 oz chicken tilapia
    3 red potatoes
    -----no fats---
    **30 mins prior to training**
    6 iu slin
    1 ½ scoop Karbolyn (75 g)
    1 scoop hyperbolic (15 g )
    *****during training****
    ½ scoop carbo (25g)
    1 scoop hyperbolic (15g)
    **POST TRAINING**
    4 iu gh
    100g kid cereal
    1 scoop titan protein
    Meal 5 ( 60 mins after post training)
    8 oz grd beef
    3 red potatoes or 1 ½ cup jasmine rice

    Meal 6
    10 oz chicken/tilapia
    Veggies
    2 tbsp peanut butter
    NON TRAINING DAY
    Meal 1 – after cardio ( no carbs, maximize fat burn, keep insulin low)
    3 whole eggs
    4 oz lean grd beef
    2 tbsp guacamole
    ¼ cup cheese
    Meal 2
    8 oz grd beef
    2 red potatoes
    ½ tbsp oil
    Meal 3
    10 oz chicken/tilapia
    2 red potatoes
    ½ tbsp oil
    Meal 4-6
    10 oz chicken/tilapia
    Veggies
    1 tbsp oil or 1 oz natural PB/Almond



    whats anybodys thoughts......

    plan is to still grow but give body what it needs when it needs it to keep off fat and still make gains
    Last edited by cramshow; 08-22-2011, 01:43 PM.

  • #2
    nobody has any input?

    Comment

    Working...
    X