Back to Basics: Offseason, Putting in the Work

Discussion in 'Member Journals & Pictures' started by ShreddedBrit, Sep 30, 2019.

  1. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Morning guys!

    After some time off i thought id get serious about logging my offseason. My goal was to make 100kg+ last offseason, but cut it short around early 90s last time round to do a show. Will be taking more time this offseason.
    Im 6'1 so have a lot of room to fill out.

    Starting weight is around 83kg.
    Calories have been bumped up considerably as during time off ive only been eating below maintenance calories and doing more cardio; hence the weight drop.

    Aiming for around 4/4500 calories including 4 large whole food meals, 1 shake post workout and a snack before bed. Heres a template i made on myfitnesspal to make sure im sticking to a baseline. Food will vary, but trying to stay consistent with the amounts.
    This is 4500 cals:

    #1: 1 scoop whey protein on waking (in water)
    5 large eggs (scrambled/whole), 80g shreddies with 200ml semi skimmed milk, 1 banana

    #2: 60g white rice (raw weight)*, 205g chicken breast, 1 tbsp olive oil

    #3: 60g white rice*, 205g chicken breast

    #4: 400g white potato, 250g beef mince

    #5 (post-workout): 3 scoops whey protein, 1 scoop maltodextrin,5g creatine, 1 banana

    #6: 1l whole milk, 60g peanut butter

    Training is centred around my weak areas, therefore back/hamstrings are emphasised; split below according to this:

    Monday: hamstrings/calves
    Tuesday: back/calves/abs
    Wednesday: chest/biceps
    Thursday: quads/calves
    Friday: back/calves/abs
    Saturday: shoulders/triceps

    Movements are usually compound lifts for straight sets, either 6-8 or 8-12 rep range, probably higher for legs on some movements; with some intensifiers such as drop sets, partials and rest pause added in here and there for goood measure!

    Hope everyone enjoys the journey. I have no affirmative goals for competing ie a definitive show in mind, just want to make progress in the aforementioned areas and bring a much denser, well rounded look to the stage next time. Ultimately you can only be the best version of yourself. Today is hams/calves.... So ilm update later on with training and food intake.

    Thanks for reading!!
     
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  3. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Tom likes this.
  4. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Monday 30th September 2019
    Hams/Calves

    *Warmup: Stepmill x 3 mins, slow speed
    Seated leg curl 4 x 12 reps
    Wide/high stance leg press 3 x 15-20 reps
    Barbell Romanian Deadlifts 4 x 10 reps
    Leg press machine calf raises 5 x 10 + high rep partials
    Lying leg curl 4 x 10-20
    Donkey calf raises superset tibialis raises 3 x 20+ reps

    Next time ill try and log weights used; ive been thinking of incorporating overlap between hams/quads for 2 sessions a week, aiming at increasing weight for compound lifts like squat, romanians, hack squat, front squat etc. With accessory work added in.
     
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  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Righto mate, now make sure you continue to update this time, each time you start I get interested and then you drop out and leave me hanging...jk.

    Seriously though, how much protein is that would have to be 300g at least or are my calculations out.

    Don't see many blokes doing tibialis work, mine get plenty of work playing the double kick on my drums.

    I will be following if you keep logging...
     
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  6. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Yes mate around 300g of protein for the diet. I usually train calves regularly and they have improved over the last few years, the tibialis work is just to cover all bases really!

    Glad to have you following mate, i definitely give this a long run this time! :)
     
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  7. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Legs currently, trained them v. Hard last year or so.

    [​IMG]
     
  8. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Thursday 4th October 2019: Legs

    Forgot to log this so have to remember what i did roughly, will be sure to bring my notebook today. It was a late one for legs but still a good session. Saying this im thinking of going back to a once a week session; as i feel one all out crazy session is more beneficial for me, then a couple of average/ to good workouts, as i dont have enough in the tank so to speak for two or to get the volume required.

    Also going to working more of bringing my strength up in the aforementioned big lifts, with intensifiers such as drop sets thrown later on in the workout.
    Anyway heres roughly what went down last night....

    • Warmup stationary bike for a few minutes
    • Leg extension 4-5 sets x 10 reps with partials to finish
    • Vertical leg press 4 x 10, heaviest set 160kg + sled x 10 with double drop set 80 kg x 20 /40kg x 20 (had to rest pause at 10 reps last drop!)
    • Dumbbell romanian deadlifts x 2 sets 10-15 reps
    • Single leg leg curl 3 x 10
    • Leg press machine 3 x 10-20
    • Walking kettlebell lunges 2 x failure
    • Seated calf raises 3 x 10 (+ partials)
    • Bodyweight donkey calf raises to finish for a few sets
    Food intake yesterday was good, got some junk in however. Weight needs to really increase, may start using myfitnesspal to get the cals in, ill start listing it on here. Anyway, its early Am here so have a back workout in a few hours (as work all day later on)!! Enjoy the day everyone :)
     
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  9. ShreddedBrit

    ShreddedBrit Preparing to compete

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    A few photos after legs lol of the upper body. Still got a long way to fill out to 100kg, only at around 83kg last weigh in.
    [​IMG]

    [​IMG]
     
  10. ShreddedBrit

    ShreddedBrit Preparing to compete

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    This would be a good starting point for my diet, although the variety of food/amounts is bound to change.

    [​IMG]
     
  11. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Hey guys, all is well for now!! Going to start logging my food as well this week; off to train chest soon so will update later on :)
     
  12. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Decided on a 4 day split as i am lacking intensity in my workouts, which suggests not enough recovery, so ive decided to just do light cardio on the off days, then hammer the weights on those 4 days below, and really try and bring up my main lifts!! Really went back to basics as the title of my log infers.

    Revised Training Plan

    Monday: Chest, Biceps, Abs
    Tuesday: Quads, Hamstrings, Calves
    Wednesday: Off
    Thursday: Shoulders, Triceps, Abs
    Friday: Back, Calves
    Saturday: Off
    Sunday: Off

    MONDAY: CHEST/BICEPS/ABS

    Chest
    Dumbbell Incline Press 4 x 5-8
    Barbell Incline Press 4 x 5-8
    Flat Dumbbell Flyes 3 x 8-12
    Dumbbell Pullovers 3 x 8-12

    Biceps
    Barbell Curls 4 x 5-8
    Alternating Dumbbell Curls 4 x 5-8
    Cable rope hammer curls 3 x 8-12

    Forearms
    Reverse preacher barbell curls 3 x 8-12
    Barbell wrist curls 3 x 8-12

    Abs
    V’s (Jack Knifes) 4 x 30
    Bicycles 4 x 30

    TUESDAY: LEGS

    Quads/Hamstrings
    *warmup on bike & 4 sets of light leg extensions
    Squats 4 x 5-8
    Leg Press 4 x 5-8
    Stiff Leg Deadlifts 4 x 5-8
    Single Leg Standing Curls 4 x 5-8
    Hack Squats 3 x 8-12
    Leg extensions 3 x 8-12

    Calves
    Standing Calf Raises 4 x 30
    Donkey Calf Raises 4 x 30

    THURSDAY: SHOULDERS/TRICEPS/ABS

    Shoulders
    Standing Barbell Presses 3 x 5-8
    Seated 1-Arm Dumbbell Press 3 x 5-8
    Cable laterals 3 x 8-12
    Rear delt dumbbell flyes 3 x 8-12
    Barbell shrugs 3 x 8-12

    Triceps
    Barbell Skull Crushers 4 x 5-8
    Weighted Dips 3 x 5-8
    Pushdowns 3 x 8-12
    Abs
    V’s (Jack Knifes) 4 x 30
    Bicycles 4 x 30

    FRIDAY: BACK/CALVES

    Back
    Wide-grip pullups 3 x 10-12
    Deadlifts 4 x 5-8
    Reverse Grip Bent-Over Rows 4 x 5-8
    Dumbbell rows 3 x 8-12
    Pulldowns 3 x 8-12
    Hyperextensions 3 x 8-12

    Calves
    Seated Calf Raises 4 x 8-12
    Leg Press Toe Presses 4 x 30
    *cardio performed on days off
     
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  13. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Things are going well atm guys, training back tonight so will update later on. Food needs to be more constant, but im working on it!!
     
  14. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Trained legs on Monday and it was a great workout. Heres what i did:

    Warmup: bike x 3 mins
    Plate-loaded leg extensions 3 warmup sets/ 3 work sets 3 x 8 -12
    Barbell front squats 3 x 8-10
    Leg Press 3 x 12
    Hack Squats (FST-7, managed x 4 sets as pump was insane!)
    Dumbbell Romanian deadlifts 3 x 8-12
    Lying leg curls 3 x 8-12
    Seated leg curl FST-7
    Standing hack squat calf raises 3 x 8-12
    Donkey calf raises 3 x 8-12
    Seated calf raises 3 x 8-12

    Enjoyed implementing the 7s as a finisher, may employ it for weaker bodyparts as its good towards the end for inducing a pump!

    [​IMG]
     

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