Chris' 2011 Offseason Journal

Yes sure , when i am back in the swing of things i will give you some dates and times i will be there to train.

Daz

Upright row into press

40kg x 10
60kg x8
80kg x 6
90kg x 4 (+2 partials)

CGBP

60kg x 12
100kg x 8
110kg x 6


Smith shoulder press

60kg x 10
100kg x 5 (+1negative)

EZ Skullcrusher

20kg each side x 6 ( then 4 negatives and then press up for postive)
25kg each side x 3 (then 7 negatives and then press up for postive)

DB Side raises

16kg x 10
22kg x 10
28kg x 6, superset 16kg x 5


Tripushdown machine

Stack (+40kg) x 15
Stack (+60kg) x 8
Stack (+66kg) x 4

BB UH Row

60kg x 10
100kg x 10
130kg x 8
150kg x 6

Close grip pulldown

65kg x 15
85kg x 10
105kg x 6

3/4 DL

150kg x 10
220kg x 6

Chest supported machine row

65kg x 12
85kg x 12
105kg x 10

Face pulls

3sets of 15 (final set was stack plus 10kg)

Rear delt machine

3/4 stack x 12
Stack x 9 +1 RP
Stack x 8

hi mate, whats your routine?  yesterdays training session doesnt seem to make much sense as a single day.  wondering if its part of a slightly unusual weekly plan or not?

Monday: Chest and biceps

Tuesday: Quads/Ham/Calve

Wed: Rest

Thursday: Shoulders/Tris

Fri: Back/rear delts


Which part of it doesn't make sense to you?

CGBP, sandwiched between upright rows and shoulder press!

a tricep heavy move like CGBP is going to limit your pressing on shoulders!

Oh I see, well the shoulders are hit pretty hard with the row into press. Sometimes clean and press, far superior to shoulder presses I find. Not like shoulders won't be getting a good workover in the CGBP anyway but always welcome comments and do change things around every few weeks. :)

fair enough mate, were all different at the end of the day, hence why i was asking!  i find that its better to do the exercises where the most weight is being moved first, which would be shoulder press, unless triceps were giving out first in which case i would pre-exhaust the shoulders in isolation, which is sort of what your doing with the c+j i suppose.

id be carefull with the upright rows though, as its not a great move for the shoulder, it impinges the bursa if you go too hight, and puts alot of unnatural strain on the shoulder IMO. 

Good logic there and see your point entirely.

Interesting regarding the strain, haven't noticed anything like that thankfully, seem to have been rather fortunate in regards to injuries and only had a few strains. Worse was tibia with my squats when went smith squatting. That put me off them for a few weeks!

Haircut today, long overdue!

Decline Bench

60kg x 11
100kg x 8
120kg x 6
160kg x 3, drop to 140kg x 1, drop to 100kg x 4

Chest press

Stack x 12
Stack (+20kg) x 7
Stack (+26kg) x 7

Low incline Smith

60kg x 10
80kg x 8
100kg x 5 and 3 partials

DB flyes

22kg x 15
30kg x 7

Cable crossover

12plates x 8

Standing alternate DB curls

16kg x 10 each side
22kg x 9 each side
26kg x 7 each side

Seated EZ Preacher cable curls

11plates x 15
13 plates x 12
17plates x 6

BB Squats

60kg x10
60kg x10
100kg x6
150kg x6
200kgx 6
220kg x 3, drop to 180kg x 5

Ham curls

85kg x 15
90kg x 12
90kg x 12
95kg x 8

SLDL

100kg x 10
160kg x 8
200kg x 6

Leg extension

90kg x 15
100kg x 15
105kg x 9

Not have time for calves so will fit in later this weeek.

Plenty of size mate, as said already ,your legs look very lean this far out.
Have you started your cutting diet yet? If so then whats it looking like? Any idea on what your cutting course will be.
Might be doing a show here in Ireland around that time to.

Cardio 3 times a week for 30mins.
Diet is pretty much the same as you would expect, can't really go into any information out of respect for person who wrote it.

Rest day today.

Standing military press

60kg x 8
60kg x 6
80kg x 6
90kg x 5
100kg x 3, drop to 80kg x 3



Side raises

16kg x 12
22kg x 8
28kg x 6 partials, drop to 18kg x 4

Smith press

60kg x 12
80kg x 8
100kg x 5, drop to 80kg x 5

EZ skulls

20kg each side x 6, then negative into press x 4
25kg each side x 3, then negative into press x 4, then into cable pressdown x 15 reps

simple effective sessions mate, nice!

Start with the compound exercise then just finish off with the isolations, normally higher rep. Working for me at the moment, varying rep ranges occasionally but primary aim being to increase the weight as often as possible.

Should see some increases over next few weeks with the extra help ;)

BB UH Row

60kg x 12
100kg x 12
140kg x 6
160kg x 3, drop to 140kg x 4

Close grip pulldown

65kg x 16
90kg x 9
110kg x 5 +1 partial and hold

Chest supported row

70kg x 12
90kg x 12
110kg x10

3/4 DL

160kg x 8
240kg x 2, drop to 210kg x 2

Snatch grip DL

140 x 15

Decline BB

60kg x 10
100kg x6
120kg x 6
160kg x 3, drop to 140kg x 2, drop to 100kg x 6

Chest press

stack x 15
stack +24kg x 6
stack +32kg x 5

Low incline smith

60kg x 12
80kg x 10
110kg x 3, drop to 90kg x 3

DB flyes

22kg x 14
22kg x 10 +2 negatives
26kg x 7

DB curls (each side)

18kg x 6
24kg x 6
26kg x 6, drop to 20kg x 8

DB preacher

20kg x 10 (left and then right)
24kg x 8 (left and then right)

some big numbers being moved in your training mate!

BB Squats

60kg x 10
60kg  x10
100kg x 6
150kg x 6
200kg x 6
220kg x 4

Ham curls

85kg x 15
90kg x 15
90kg x 10
95kg x 8

SLDL

100kg x 12
160kg x 10
210kg x 6

Leg extensions

75kg x 25
80kg x 12
85 x 10