i have been running a log on Uk Iron for a few weeks and at first was undecided to running the log on other sites.......
i decided to run the log on UKM and MuscleChat as well......it will document everything to do with my off season run over the next 12-15months as i run in to getting back onstage in 2012....
i have changed alot for this off season for no other reason than trying new things and new approach to see what it brings, i am never coached in the off season. Harold has been my Pre-comp coach since 2005 but i run my off season on my own...until now...i have decided to join up with Skip from Intense Muscle for this year to see what his approach will bring to my physique.
my training is a 3 day Push/Pull/Legs style routine running over a 5 week cycle with the first 4 weeks running the above style although the working sets do increase each week starting at week one at 6 working sets which then increase by 2 working sets each week culminating at 12 working sets per bodypart on week 4.....week 5 is a rest week with me only training once on a wednesday which is more of a run through workout but the emphasis of this week is to rest and recover.......all sets will aim to be 10-12 reps although i may drop this to 8 reps when trying to surpass PB's.......
my diet is key as you might think it would be for this process.......i will not give breakdowns for the meals but i will give what i am eating.....at the moment my daily cals are approx 3000......it dips slightly on non training days and slightly higher on training days.
my supplements will be Extreme products on the most part with the addition of Animal Vitamin Packs, Krill oil with extra Vit D, E and C
my gear on the most part will be peptide based as i am taking a break from the gear, what i have decided is to use a HRT dose of 100-150mg of test per week this is mainly at 40 my natty levels will be very low and counter productive for basic life stuff never mind bodybuilding.....along with this i will be using the following...
2mg MGF PWO
100MCG IGF-1LR3 PrWO x 2 week
100mcg g-csf PWO
4.5iu GH am
200mcg GRF/GHRP2 before bed
HCG 500iu once a week
so thats it guys, i hope you will enjoy the journal and ask questions etc......i will be adding Videos when i can and posting them in the journal....here are two i have done so far....
to start this here is tonights session.....
my weight has dropped to 206lbs not the most ideal situation for someone in a mass gaining phase......but my condition is good
cooked all my food this morning then packed the car up for my 300mile trip to north wales......
i have switched the sessions around this week as i am training with Rack at Olympic Gym in Salford on Monday and wanted to train chest/shoulders with him......so this mean i trained Back/Biceps and rear delts tonight it is week 2 of the blast so that is 8 working sets per bodypart.....
Back:
Chins 2 working sets both with 20kg weight added
Partial deads 3 working sets (PB was acheived of 150kg for 10 reps)
Wide grip pulldowns 3 working sets
Rear Delts:
Cable cross over pulls 4 working sets
Face pulls 4 working sets
Biceps:
EZ bar curl 3 working sets
Nautilus preacher curl 3 working sets
Cable curl 2 working sets
cardio will be hard to do this week because of travelling and work so i completed tonight's session with 30min on the treadmill......
food today as i mentioned was all cooked and packed this morning.......all my cooking is done in coconut oil using the exact amount needed for the required fats in each meal......
Meal 1/2/3 - Chicken/Basmati rice/Veg
Meal 4 - Chicken/Veg/Olives/Nuts
Meal 5 - Cereal/Whey
Meal 6 - White rice/Chicken
i decided to run the log on UKM and MuscleChat as well......it will document everything to do with my off season run over the next 12-15months as i run in to getting back onstage in 2012....
i have changed alot for this off season for no other reason than trying new things and new approach to see what it brings, i am never coached in the off season. Harold has been my Pre-comp coach since 2005 but i run my off season on my own...until now...i have decided to join up with Skip from Intense Muscle for this year to see what his approach will bring to my physique.
my training is a 3 day Push/Pull/Legs style routine running over a 5 week cycle with the first 4 weeks running the above style although the working sets do increase each week starting at week one at 6 working sets which then increase by 2 working sets each week culminating at 12 working sets per bodypart on week 4.....week 5 is a rest week with me only training once on a wednesday which is more of a run through workout but the emphasis of this week is to rest and recover.......all sets will aim to be 10-12 reps although i may drop this to 8 reps when trying to surpass PB's.......
my diet is key as you might think it would be for this process.......i will not give breakdowns for the meals but i will give what i am eating.....at the moment my daily cals are approx 3000......it dips slightly on non training days and slightly higher on training days.
my supplements will be Extreme products on the most part with the addition of Animal Vitamin Packs, Krill oil with extra Vit D, E and C
my gear on the most part will be peptide based as i am taking a break from the gear, what i have decided is to use a HRT dose of 100-150mg of test per week this is mainly at 40 my natty levels will be very low and counter productive for basic life stuff never mind bodybuilding.....along with this i will be using the following...
2mg MGF PWO
100MCG IGF-1LR3 PrWO x 2 week
100mcg g-csf PWO
4.5iu GH am
200mcg GRF/GHRP2 before bed
HCG 500iu once a week
so thats it guys, i hope you will enjoy the journal and ask questions etc......i will be adding Videos when i can and posting them in the journal....here are two i have done so far....
to start this here is tonights session.....
my weight has dropped to 206lbs not the most ideal situation for someone in a mass gaining phase......but my condition is good
cooked all my food this morning then packed the car up for my 300mile trip to north wales......
i have switched the sessions around this week as i am training with Rack at Olympic Gym in Salford on Monday and wanted to train chest/shoulders with him......so this mean i trained Back/Biceps and rear delts tonight it is week 2 of the blast so that is 8 working sets per bodypart.....
Back:
Chins 2 working sets both with 20kg weight added
Partial deads 3 working sets (PB was acheived of 150kg for 10 reps)
Wide grip pulldowns 3 working sets
Rear Delts:
Cable cross over pulls 4 working sets
Face pulls 4 working sets
Biceps:
EZ bar curl 3 working sets
Nautilus preacher curl 3 working sets
Cable curl 2 working sets
cardio will be hard to do this week because of travelling and work so i completed tonight's session with 30min on the treadmill......
food today as i mentioned was all cooked and packed this morning.......all my cooking is done in coconut oil using the exact amount needed for the required fats in each meal......
Meal 1/2/3 - Chicken/Basmati rice/Veg
Meal 4 - Chicken/Veg/Olives/Nuts
Meal 5 - Cereal/Whey
Meal 6 - White rice/Chicken