Chris' 2011 Offseason Journal

Good weekend away with girlfriend's family in West Wales. Watched the Rugby but wasn't a great game. Indulged in a few vodka lime and sodas so not a perfect weekend diet wise, but they were sliding down far too easily to object to

This week will be back tonight, quads tuesday, wednesday will have off, then thursday will be chest shoulders and triceps, friday will be hamstrngs and biceps.

Saturday heading to London to see Uni friends so will be a pretty poor weekend diet wise in fairness, and the same again the following weekend with Christmas party at a country hotel with free bar, and the same again the following weekend and weekend after that ROFL.

Deadlifts

60kg x 8
110kg x 6
140kg x 6
200kg x 6
240kg x 4

Smith BB row- closer to para and rowed to middle of belly

60kg x 12
90kg x 10
110kg x 6 + 1 rest paused

DB row

60kg x 12 each side

Wide grip pulldowns

75kg x 12
85kg x 5 +3 partials

Front squats

WU
60 x 12
60 x 12
100 x 12
100 x 9
100 x 7
140 x 4

Leg extenions

90kg x 15
110kg x 10
130kg x 10

All rest paused to reach rep total- improvement on previous week.

Not a great session, working set of 140 on the low incline smith just seemed impossible to shift and that really took the wind out of my sails. Just one of those sessions perhaps, but possibly down to being tight on the carbs this week. Can't be looking like a beached whale on holiday, not that I will be especially lean by any stretch, but should be OK compared to the average tourist

Incline smith

60kg x 10
100kg x 8
140kg x 1, drop to 100kg x 8

High incline

60kg x 10
100kg x 7

DB press

36kg x 10
36kg x 8

Cable flye

10plates x 15
10plates x 15 in front of body

Tricep pressdown with Vgrip

Stack x 12
Stack +20 x 12
Stack +30kg x 7

Cable OH extensions

14plates x 15
20plates x 10

CGBP

60kg x 15

Back to it this week now.

BB smith row

60kg x 12
90kg x 12
110kg x 10
130kg x 3, drop to 110 x 4 +2 partials

DB row
60kg x 8 each side
60kg x 8 each side


V-grip (Wide attachment) pulldowns

60kg x 10
80kg x 9 +1 partial
90kg x 6+1 partial

Chest support machine row

100kg x 8
120kg x6 +1partial

Good session on biceps and hamstrings. Really do wish the gym stayed open longer than 9pm on the evenings though.

EZ cable curls

30kg x 15
30kg x 15
40kg x 10
50kg x 10
60kg x 10
85kg x 6 +1 partial


DB curls palms facing forwards at all times, curling simaltaneously

14kg x 12
16kg x 10
18kg x 8
18kg x 6

Hamstirng curl

80kg x 15
90kg x 12
100kg x 10
110kg x 6 +1 partial

SLDL

70kg x 10
110kg x 8
150kg x 8

Well no more training now until Jan, then plan to step up training and eating a notch.
Until then, time to thoroughly enjoy the festive period :)

Some nice progress