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Check out my offseason plan what you think
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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 gainsLast edited by cramshow; 08-22-2011, 02:43 PM.Tags: None
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