My offseason log

Recumbent Bike- 15mins
Foam Rolling
Stretching

I was also gonna get in the pool and hot tub but some kid puked in the pool and they had to close it down for the day.

Enjoying the down time, but I am ready to start back hitting it in the gym!!

Monday 4/26/10 SQ/DL(WK 1)

Recumbent Bike- 5mins

Squats
45x10
135x5
185x5
225x5
275x5 added belt here
315x5

Stiff-Legged Deadlifts
135x3
225x3
275x3
315x3

Hyper Extensions(against green band)
BW+Bandx2x12
Adducter/Abducter Machine
110x2x20(both in & out)

1-Legged Seated Calf Raises
45x3x20(each leg)

DB Side Bends
60x15
70x15
80x15
Seated Crunch Machine
95x20
110x20
125x20

(Good workout today, just trying to get back into the swing of things. All squat sets felt nice and easy, my stiff-legs all felt good except the set with 315. It didn't feel extremly heavy, just felt heavy(guess that explains it lol). Gonna work on my raw strength this cycle to build my raw base back up, and then get back into the gear when I start getting ready for the APA meet in August.)

Wednesday 4/28/10 Bench(WK 1)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
240x6
245x6
225x8
Rack Lockouts(close-grip, thumb length away from smooth)
225x5
245x5
275x3

Flat DB Press
45x15
50x15

Machine Shoulder Press
100x12
110x12
120x12
Side Raises
10x12
12x12
15x12
Shoulder Rotations
10x2x15(both Int. & Ext.)

Decline DB Tricep Extensions
20x12
25x12
30x12
One-Arm Tricep Pushdowns
30x12
40x12
50x12
each arm

(Good workout, all bench sets were fast and easy but I was feeling off slightly(body just trying to get back in rythem?). I am hoping to get around 315 raw by the end of the training cycle.)

Friday 4/30/10 Accessory(WK 1)

Treadmill- 5mins

Assi Chin-Ups
BW-130x2x10(wide-grip)
BW-130x2x8(close-grip)
Seated Cable Rows
95x12
110x12
125x12
One-Arm DB Rows
60x12
65x12
70x12
each arm

Bent-Over DB Raises
15x12
20x12
25x12
Nautilus 4-Way Neck Machine
25x2x20(all 4 sides)

Alt. DB Curls
20x12
25x12
30x12
One-Arm Cable Curls
30x3x12(each arm

DB Wrist Curls
15x3x20(reverse grip)
20x3x20(regular grip)

(Had a OK workout today, but everything was feeling heavy. Everything was pretty pumped though after I left the gym.)

Monday 5/3/10 SQ/DL(WK 2)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x5
275x3
315x3 added belt here
365x1
405x1 added knee wraps

Rack Pulls(mid shin level)- conv
135x3
225x1
315x1
405x1
455x1

BB Step-Ups
95x6
115x6
135x6
Pull-Throughs(on cables)
100x12
110x12
120x12

Calf Presses(on leg press)
225x3x20(2 legged)
135x2x20(1 legged)

Side Cable Crunches
100x15
120x15
140x15
Standing Cable Crunches
100x12
120x12
140x12

(Had a good squat workout today, but my deadlift sets felt heavy. I hate raw work but I know it is needed to be strong in the gear.)

Wednesday 5/5/10 Bench(WK 2)

Elliptical- 5mins

Reverse-Band Bench Press(Green bands)
45x10
95x8
135x5
185x3
225x2
275x3 added bands here
295x3
315x3
335x2, missed 3rd rep

Incline DB Press
45x15
50x15

BB Shoulder Press(on Smith)
115x10
125x8
135x8
Seated Side Raises
12x12
15x12
20x12
Shoulder Rotations(on flat bench)
10x2x15(both Int. & Ext.)

Tricep Pushdowns
120x12
140x12
160x12
Overhead One-Arm DB Extensions
25x12
30x12
35x12
each arm

(Had a better than expected workout today. When I got off from work I was pretty tired and sleepy, so I took a drank a protein shake and took some vitamins and minerals and a stacker 3 and I was good to go.)

Friday 5/7/10 Accessory(WK 2)

Treadmill- 5mins

Wide-Grip Pulldowns
100x12
120x12
140x12
160x12
T-Bar Rows(just put the weight on the bar)
45x12
70x12
95x10
120x6
One-Arm Machine Rows
105x12
125x12
145x12
each arm

Rear Delt DB Raises(on Incline)
15x12
20x12
25x12
DB Shrugs
50x12
60x12
70x12

BB Curls
45x12
55x12
65x12
One-Arm Machine Curls
65x12
80x12
95x10
each arm

Pinch-Grip Plate Holds
20x2xfailure
25x2xfailure
each hand

(Just a normal assistance day, nothing really to write about.)

Friday 5/21/10 Accessory(WK 4)

Machine Under-Hand Pulldowns(plate loaded)
50x12
95x12
140x12
Chest-Supported Rows
45x3x10(this machine is heavy and 1 plate was enough lol)
One-Arm Seated Cable Rows
60x12
70x12
80x12
each arm

Rear Delt Reverse Pec-Dec Flyes
60x12
70x12
80x12
4-Way Neck Machine
10x15
20x15
all 4 sides

Hammer Curls
20x12
25x12
30x12
One-Arm DB Preacher Curls
20x3x12(each arm)

Recumbent Bike- 10mins

(First workout as a member at the new gym. The machines there have a different feel than the ones are at the Y. The CSR is heavy with just 1 plate on it and the neck machine seems heavier than the one at the Y feels also. Back should be plenty sore tomorrow and I didn't get a chance to get in any forearm work tonight.)

Wednesday 5/26/10 Bench(WK 5)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8
Rack Lockouts(POR grip)
275x3
295x3
315x1
330x missed
225x5(close-grip, thumb length away from smooth part)

Flat DB Press
45x15
50x12

Seated DB Front Raises
12x12
15x12
20x12
Side Raises
10x12
12x12
15x12
DB Shoulder Rotations(on flat bench)
8x2x15(both Int. & Ext.)

Tricep Pushdowns
130x12
150x12
170x12
Seated Overhead One-Arm DB Extensions
25x12
30x12
35x12
each arm

(Bench sets today felt strong depite me not feeling my best today. I believe it's either allergies or either I'm getting a cold or something.)

Monday 5/31/10 SQ/DL(WK 6)

Recumbent Bike- 5mins

Reverse-Band Squats
45x10
135x5
225x5
275x3
315x1
365x3 added bands here, and belt
405x3
455x1
475x1
495x1 added knee wraps here, also this is a raw PR!!!

Suspended SSB Good Mornings(off power rack pins)
135x5
155x5
175x3, dang this felt heavy!!
135x5
just counted the bar as a 45lbs bar

Power Squat Machine(plates on each side)
1PLx5
2PLx5
3PLx5
4PLx5
Multi Hip Machine
90x2x15(all 4 sides)

Calf Presses(on leg press)
245x3x20(2 legged)
155x2x20(1 legged)

Side Cable Crunches
100x15
120x15
140x15
Incline Board Sit-Ups
BWx3xfailure

(That was it, squats felt pretty good today. I got a raw PR on reverse-band squats. This was my off week from deadlifts.)

How do you like the side cable crunches?
I usually do them with bands.

On those reverse band squats don't you think you should have tried to get 2 or 3 reps on those singles? Just thinking more volume might help increase the squat.

Ski wrote:How do you like the side cable crunches?
I usually do them with bands.

On those reverse band squats don't you think you should have tried to get 2 or 3 reps on those singles? Just thinking more volume might help increase the squat.

I really like them, I feel them alot in my obliques.

I've never worked up that heavy going raw. The most I've done raw was 420 for 5, just wanted to see were I was at. Normally when going raw I do sets of 5's. 495 was pretty much a max raw single lol.

Wednesday 6/2/10 Bench(WK 6)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
260x3
270x3
280x3
300x1, just wanted to hit a heavy single
Added 3 Board(POR grip)
275x5
295x missed, got off groove
Added 2 Board
225x5, paused last rep

Incline DB Press
45x15
50x15

Front Raises
15x12
20x12
25x12
Side Raises
12x12
15x12
20x12
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)

Lying DB Tricep Extensions
25x12
30x12
35x8
One-Arm Cable Tricep Kickbacks
20x3x10
each arm

(Had a good workout today. On the set with 300 I was coming up with the bar, about halfway up my spotter just slightly touched it but he said he didn't put any pressure or anything on the bar. I know he didn't because it didn't feel like it got any lighter lol. Also I measured my arms and both measured exactly 17in )

Front and side delt and no rear delt???
What is with that?
The rear delt is the most important??

Ski wrote:Front and side delt and no rear delt???
What is with that?
The rear delt is the most important??

Rear Delts are done on my back day. I feel they get a better workout with back.

Friday 6/4/10 Accessory(WK 6)

Treadmill- 5mins

Neutral-Grip Pulldowns
100x12
120x12
140x12
160x12
Hammer Strength High Rows(weight on each side)
1plx12
1pl+25x12
1pl+35x12
2plx12
One-Arm Seated Cable Rows
25x12
50x12
75x12

Rear Delt DB Raises(on incline)
15x12
20x12
25x12
Neutral-Grip Shrugdowns
90x12
110x12
130x12

Ez-Bar Preacher Curls
35x12
55x12
55x10
One-Arm DB Concentration Curls
15x3x12(biceps burnt!!)
each arm

BB Wrist Curls
Reverse
20x2x20
Regular
25x2x20

(Had a good workout today, I really felt my upper back working today. I was planning on doing some T-Bar Rows today but my lower back is still tight feeling from Monday's workout, so I did movements where I was not bent over.)

Monday 6/7/10 SQ/DL(WK 7)

Exercise Bike- 5mins

Box Squats(18in box)
45x10
135x5
225x5
315x5
365x5 added belt here
405x3
this box puts me a little above depth. About a 1.5in or so

Reverse-Band Deadlifts(green bands)
135x3
225x1
315x1
365x1 added bands here
405x1
455x1 added belt here
495x1
515x1 this is a raw PR

BB Step-Ups
135x3x8
each leg
Adducter/Abducter Machine
100x2x20(both in & out)

Hammer Horizontal Calf Raises
4plts 3x20(2 legged)
2plts 2x20(1 legged)

DB Side Bends
70x15
80x15
90x15
Seated Crunch Machine
40x20
50x15
60x15

Treadmill- 10mins

(That was it, felt off today due to lack of sleep. I could really feel it on squats.)

Wednesday 6/9/10 Bench(WK 7)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
260x6
265x6
240x8

Hammer-Iso Wide Chest Press Machine(PL = plates, plates on each side)
1PLx20
2PLx20
3PLx15

BB Wide-Grip Upright Rows(really felt these in my side and front delts!)
55x12
65x12
75x12
Seated Side Raises
15x12
20x12
25x12
DB Shoulder Rotations(on flat bench)
10x2x15(both Int. & Ext)

Machine Overhead Tricep Extensions
70x12
90x12
110x12
130x12
One-Arm Lying DB Extensions
20x12
25x12
30x12
each arm

Recumbent Bike- 12mins

(Had a very good workout today. All bench sets felt really strong. This is my last heavy week in this training cycle. Next week is gonna be a deload week on everything, and then my meet training cycle starts.)

Friday 6/11/10 Accessory(WK 7)

Treadmill- 5mins

Magnum Machine Pulldowns
100x12
125x12
150x12
175x12
T-Bar Rows
50x12
75x12
100x12
125x12
One-Arm Hammer Strength D Y Row
45x12
70x12
95x12
105x12
each arm

Bent-Over Rear Delt DB Raises
20x12
25x12
30x12
BB Shrugs(on Smith)
135x12
225x12
275x12

Hammer Curls
25x12
30x12
35x12
One-Arm DB Preacher Curls
20x12
25x12
30x6
each arm

Chin-Up Bar Hangs
BWx3xFailure(these really toasted my hands!!)

(Had a good workout today. This is the first workout in about a month where I have really felt my upper back. Not a bad way to end a training cycle.)

Monday 6/14/10 SQ/DL(Deload)

Recumbent Bike- 5mins

Box Squats(legal depth)
45x10
135x2x3
185x2x3
225x2x3

Speed Pulls(agaisnt 2 mini's)
135+minisx3x3

Reverse Hypers
45x3x12

Calf Presses(on leg press)
215x3x25(2 legged)
125x2x25(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
Side Cable Crunches
90x15
100x15
110x15

Recumbent Bike- 20mins

(Just a deload day today. It was hot as hell today in the gym, temp today was 99 and heat index was 104.)

Wednesday 6/16/10 Bench(deload)

Elliptical- 5mins

Speed Bench
135x2x3
155x2x3
185x2x3

Pec-Dec Flyes
40x2x20(really felt these in my pecs, I will probably throw this exercise in my rotation)

Machine Side Raises(plate loaded)
15x3x12

One-Arm Tricep Pushdowns
30x12
40x12
50x12
each arm

Exercise Bike- 15mins

(Really feeling rundown. I'm hoping this deload work will be making me feel better by the end of the week, because I start my training cycle Monday.)

Friday 6/18/10 Accessory(deload)

Treadmill- 5mins

Band Assi Chin-Ups(green bands)
2x6(wide-grip)
2x6(nuetral-grip)
Chest-Supported Rows
35x2x10(wide-grip)
35x2x10(closer-grip)

Reverse Pec-Dec Flyes
60x3x12

One-Arm Machine Preacher Curls
10x12
20x2x10
each arm

Reverse- DB Wrist Curls
15x3x20

Treadmill- 5mins
Recumbent Bike- 10mins

(That was it, this is my last deload day and I feel alot better. Also this morning I went to the chiropracter and got my neck, back, and hips adjusted.)