- Aug 15, 2018
- 415
- 333
- 63
Today is the first day of my offseason training. Since my show in June, i've been going at a pace where I can say it's just to maintain, just getting into the gym, trying different things out, but eventually burned out from never taking a break. I took a full 2 weeks off in August and started back up two weeks ago with renewed focus, getting the kinks out of my muscles for soreness, and now I started my approach over the next 12 weeks.
I am doing Doggcrapp (DC) training.
I have my three upper body, and lower body days labelled below as a start - and as I tinker with how my body feels I will adapt and replace exercises to become stronger and to stimulate more as needed. I expect to have failures, success, shitty training days, great training days, days where i'm in limbo. I will update the log as I do my days and thoughts and feelings and hope you guys go along for the ride.
Currently sitting at 225 lbs; 20 lbs up from stage weight. Lost some mass, have fat on me, but look healthy anyway. Time to get large!!
A1
CHEST – Smith Chest press
SHOULDERS – Smith Shoulder press
TRICEPS – Dips
BACK WIDTH – Pulldowns
BACK THICK – Barbell rows
B1
BICEPS – Ez curl
FOREARMS – Hammer curl
CALVES – db single leg standing calf press
HAMS – prone single leg hamstring curl
QUADS - squat
A2
CHEST – Hammer strength press
SHOULDERS – Hammer strength shoulder press
TRICEPS – Close grip bench
BACK WIDTH – Pull ups
BACK THICK - Deadlifts
B2
BICEPS – Preacher curls
FOREARMS – Reverse curls
CALVES – Seated calf press
HAMS – Stiff legged deads
QUADS – Smith front squats
A3
CHEST - Decline Smith flat press
SHOULDERS – Arnold press
TRICEPS – Skullcrushers
BACK WIDTH – Hammer strength pulldown
BACK THICK – TBar rows
B3
BICEPS – Seated incline dumbbell curl
FOREARMS – Cross over hammer curls (pinwheel)
CALVES – Standing smith calf press
HAMS – Seated hamstring curl
QUADS – Leg press
I am doing Doggcrapp (DC) training.
I have my three upper body, and lower body days labelled below as a start - and as I tinker with how my body feels I will adapt and replace exercises to become stronger and to stimulate more as needed. I expect to have failures, success, shitty training days, great training days, days where i'm in limbo. I will update the log as I do my days and thoughts and feelings and hope you guys go along for the ride.
Currently sitting at 225 lbs; 20 lbs up from stage weight. Lost some mass, have fat on me, but look healthy anyway. Time to get large!!
A1
CHEST – Smith Chest press
SHOULDERS – Smith Shoulder press
TRICEPS – Dips
BACK WIDTH – Pulldowns
BACK THICK – Barbell rows
B1
BICEPS – Ez curl
FOREARMS – Hammer curl
CALVES – db single leg standing calf press
HAMS – prone single leg hamstring curl
QUADS - squat
A2
CHEST – Hammer strength press
SHOULDERS – Hammer strength shoulder press
TRICEPS – Close grip bench
BACK WIDTH – Pull ups
BACK THICK - Deadlifts
B2
BICEPS – Preacher curls
FOREARMS – Reverse curls
CALVES – Seated calf press
HAMS – Stiff legged deads
QUADS – Smith front squats
A3
CHEST - Decline Smith flat press
SHOULDERS – Arnold press
TRICEPS – Skullcrushers
BACK WIDTH – Hammer strength pulldown
BACK THICK – TBar rows
B3
BICEPS – Seated incline dumbbell curl
FOREARMS – Cross over hammer curls (pinwheel)
CALVES – Standing smith calf press
HAMS – Seated hamstring curl
QUADS – Leg press
