Off-season Rebuild

Discussion in 'Member Journals & Pictures' started by ShreddedBrit, Jul 7, 2018.

  1. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Hey guys!!

    So ultimately I competed in April 2018 at a local qualifier (definitely the biggest qualifier of the year in the UK) and placed 5th in classic bodybuilding, only 4 points behind a 3rd place finish and a British finals invite.

    I felt I looked good from the front, although lacked a lot of development in the rear poses as well as overall muscle density.

    My primary focus will be on compound lifts and I've gone back to a really basic 6 day a week split which harnesses the basic lifts.

    I'm looking to push my weight above the classic weight limit for my height (92kg) and really make significant improvements overall. Baseline calories are 4250, over 400g carbs, 300g protein and moderate fat daily, which should see me making good improvements steadily.
     
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  3. ShreddedBrit

    ShreddedBrit Preparing to compete

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  4. ShreddedBrit

    ShreddedBrit Preparing to compete

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  5. hashish

    hashish meow

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    fark.. looking awsome mate.
    must of been tough competition to place 5th!

    congrats anyway, hopefully do better next time!
     
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  6. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Well done, I can't recall how many you've done, but take each as an opportunity to learn and improve.
     
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  7. ShreddedBrit

    ShreddedBrit Preparing to compete

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    With new plans to compete next year, I want to be up to a decent 100kg at the end of my offseason before i even think of attempting a cut. Hence, i want to log all my food/training in order to make progress!!!

    New split below:

    Monday: legs (both sessions incorporate quads/hams/calves)
    Tuesday: back
    Wednesday: shoulders/arms
    Thursday: legs
    Friday: back
    Saturday: chest/abs
    Sunday: off
     
  8. ShreddedBrit

    ShreddedBrit Preparing to compete

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    Revised my training split as i thought the volume was a bit overboard, so have simplified it somewhat. Kept a really simple training philosophy and keeping heavy with good form.

    Monday: legs (quad focus)

    Barbell squats 4 x 8-12
    Leg Press 4 x 8-12* last set add forced reps to failure, drop set to failure again
    Walking dumbbell lunges 3 x 10-12 steps (each leg)
    Leg extensions 4 x 8-12* double drop set to failure last set
    Inner thigh machine 2 x 15

    Standing calf raises 4 x 8-12* partials last 2 sets
    Seated calf raises " "
    Donkey calf raises 3 x 20


    Tuesday: chest

    Incline barbell press 4 x 8-12
    Incline dumbbell press 3 x 8-12
    Flat Barbell press 3 x 8-12
    Incline dumbbell flyes 3 x 8-12
    Chest dips 3 x 8-12
    Cable flyes 3 x 10-12* drop set to failure on final set

    Wednesday: shoulders

    Barbell military press 4 x 8-12
    Dumbbell seated military press 3 x 8-12
    Dumbbell seated laterals 3 x 8-12
    Dumbbell rear laterals 3 x 8-12
    Rear delt high cable flyes 3 x 8-12* drop set on final set
    Barbell front raises superset dumbbell shrugs 3 x 8-12

    Thursday: back

    Wide grip chins 2 x 8-12
    Narrow grip chins 2 x 8-12
    Barbell rows 4 x 8-12
    T-bar rows 3 x 8-12
    One-arm dumbbell rows 3 x 8-12
    Lat pulldown 3 x 8-12
    Rack pulls/deadlifts 4 x 8-12
    Seated rows 3 x 8-12

    Friday: legs

    Lying leg curls 4 x 8-12
    BB Romanian Deadlifts 4 x 8-12
    Seated leg curls 4 x 8-12 * double drop set last set
    Wide/high leg press 3 x 8-12*
    Single leg curl 3 x 10-12
    Outer thigh machine 2 x 15

    Standing calf raises 4 x 6-8* partials last 2 sets
    Leg press toe presses 4 x 8-12
    Seated calf raises 4 x 12-15*


    Saturday: arms

    Pushdowns 3 x 8-12
    Dips 3 x 8-12
    Barbell close-grip bench press 3 x 8-12
    EZ bar lying extensions 3 x 8-12
    Single arm cable pushdowns 3 x 10-12

    Barbell curls 3 x 8-12
    Dumbbell hammer alternate curls 3 x 8-12
    Dumbbell concentration curls 3 x 8-12
    Rope hammer curls 3 x 8-12
    Cable single arm curls 3 x 10-12* drop set final set

    Barbell wrist curls 3 x 10-12
    Reverse dumbbell wrist curls 2 x 12-15

    Sunday: off
     
    Last edited: Oct 16, 2018
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