Chris' 2011 Offseason Journal

Changed the journal name due to a change in focus now.

As followers of the journal will know, I recently competed in my first show; UKBFF Inter U90kgs. I narrowly missed out on 3rd place, achieving the same score as the 3rd place competitor, but due to the system used in such an event, I came 4th.

Whilst it was a disappointment to miss out on a trophy, the show was all about establishing a benchmark and improving on that for subsequent shows. It was an incredible experience on the day, and seeing the body change over the 16week prep was hugely rewarding, and also showed me how important attention to detail is when it comes to the diet. I started the diet at around 215lbs, and on show day was 195.2lbs.

I am now sitting at 208lbs clearing out the body ready for my next gaining phase in the next 5-6weeks.

The plan of action is very simple; eat plenty of wholesome nutritious food, train hard and heavy using techniques to take me past failure, and concetrate on form and getting in the rest, and let the muscle growth take place. Plain consistency day in day out, and see what I can bring to the stage in May 2012. Aim is to compete once again, only this time in the next weight class, so the Inters 090KG.

Have included a few pictures to showcase the transformation, and will get some up when the ball starts rolling in a few weeks time.

At the moment its just a case of eating and getting the body into a position to grow again.

This offseason will be spent working with Jordan (XJPX) again, but also the advice of a few others like Hilly. :)

Aims for the end of the year:

260kg squat for 6 reps
180kg decline bench for 3 or more reps
280kg deadlift for 3 or more reps.


Start:


8weeks out:



3weeks out:




1week out:




Show day:

Well good luck mate, i should be at the show with a good mate i am helping with prep.
You have some good mass on you and still time to add more ,i would go hit legs and calf,arms are looking good.
Has your gym moved down a floor by any chance ?


Daz

awesome! loads of new competition journals going up, this is going to be a great year, loads of MT'ers competing now!

looking in good shape, legs look lean for this far out!

another show to consider would be the muscletalk Bedford UKBFF on the 26th of june, theres quite a few of us doing it.

you definately need a haircut.... lol

No gym is still on same floor Daz, only the one floor. Its over in Chippenham, you are around Westbury area aren't you?

Portsmouth date fits well with plans. Want to get a show under belt then will be looking to relocate and get another job, so want to have as much of year ahead of me as possible.

Fan of your journal as you know Daz, hamstring any better?

still a bit sore, so going to be a few more weeks untill i can start training it properly, its also given me some knee problems as well, so i need to sort them out ASAP as well!

looking forward to following you into your first show mate, its a proper journey the first time you do it, even if though you have cut before!

Cheers buddy, lets bring it on!    

Hi chap thats a very good package to be starting with i will be there at the show as i only live across the pond not competeing saving my self for the muscletalk show, all the best with your prep 

Good luck Chris!!!

I am in the same boat as you........... no I dont need a hair cut haha, I am competing in my first show this year too.  Will be following yours to see how you get on.

Ramsay

Small world or what, yes i am in Westbury and work on the door at your main local night club.
The gym i train at off and on is in Melksham,i will catch up with you before your show maybe.

Good luck Daz

Is that Scott's Gym? Could certainly have a session at some point :)

No thats a bit old school there ,the gym is called City fitness the best gym apart from Bath Uni in this area.

Daz

good luck with this mate portsmotuh show is a good show and always very well attended with both competitors and spectators.

It my first shouw last year and certainly a good one for your first time experience.

As Dazc said your legs are looking very lean for this far out.  So this can only be a good thing.

How tall are you? what do you weigh at the moment?

5ft 10, 220lbs.

Expect a bit of volumisation with some supplementation from next week.

Chest and biceps now, first session in two weeks, will update in a short while.

Decline Bench

60kg x 10
100kg x 8
120kg x 6
160kg x 4, drop to 140kg x 2

Chest press

Stack x 11
Stack (+20kg) x 7
Stack (+26kg) x 5

Low incline Smith

60kg x 8
80kg x 8
100kg x 5

DB flyes

22kg x 15
30kg x 7
32kg x 4, moved to machine flyes, 2 drop sets

Standing alternate DB curls

16kg x 10 each side
22kg x 8 each side
26kg x 5 on left, 6 on right

Seated EZ Preacher cable curls

10plates x 15
12 plates x 12
16plates x 7

Squats

60kg x10
60kg x10
100kg x 6
150kg x 6
200kg x 6
220kg x 2

Ham curls

85kg x 12
85kg x 12
90kg x 10
95kg x 8

SLDL

100kg x 10
150kg x 8
200kg x 6

Leg ext

85kg x 15
95kg x 15
100kg x 12

Toe press

3/4 stack x 20, 30secs rest, full stack x 20, 30secs rest, full stack x 14, rest pause, 6more.

Looking strong mate and a very good starting point.

Will be watching this closely.

Good luck dude !

forddee


Small world or what, yes i am in Westbury and work on the door at your main local night club.
The gym i train at off and on is in Melksham,i will catch up with you before your show maybe.

Good luck Daz

Is it a proper BBing gym or what? Any sunbeds there?

Yes its a very good BB gym with loads of stuff , great leg stuff and lots of CV gear.
Loads of free wights Bumbells up to 70-80kgs and machines are new and clean and looked after.

Its just moved from the 3rd floor to the 2nd and i have yet to train this year , and Alan who runs it is a good old man LOL , your see why when you meet him.

Get down there as it should all be finished by now , Alan has done loads of work on the new gym .I will be down there a bit this year with big chris who is doing the same show as you.

See you soon Daz

We will have to arrange a session then.