daz's offseason journal fresh from the brits and stars. stars pics pg 308!

right, time to shake things up a bit i think.

since i changed from a 4 day split training 4 times a week, to a 3 day split training 3 times a week, i seem to have made more progress.  But after last week, when chest training was hampered friday by shoulders still sore from monday, im wondering about pushing the recovery even more, after all thats when you grown.

so for the next month im going to try a totally new approach for me, and its taken a long time to get my head round not training everything once a week.

new routine is to be a five day split on rotation, training 3 times a week, monday wednesday and friday.  Cardio is also going to move from after weights onto non training days.  to give me more time to eat after training, and so i can push harder on the cardio without risk to muscle.

so-

1,  shoulders and triceps.
2,  hams and calfs
3,  back and biceps
4,  chest, abs, lower back
5,  quads/ teardrops

intensity is going to be HIGH as it always is, but this way should really enable me to push the weights and volume, reduce the risk of injury and increase recovery and hopefully muscle gain.

time will tell!

awesome shoulder session. 

shoulder press
40kgx30
60kgx20
90kgx15
90kgx12  (got talking so longish rest till next set)
90kgx 21!!!!!!!!!!! fooking 21 reps!  thought i was never going to stop!

lateral raises
15kgx12   4 sets! shoulders ready to explode!

rear delts in pec deck
35kgx12
40kgx10
45kgx6 (lol)
30kgx15

arnold press (struggling to bring them round i was so pumped!)
25kgx12
25kgx12
30kgx10
20kgx12

front raises
20kg plate, 3 sets of 10

cable cross over rear delts
3 sets of 12 nice and light

exhausted! triceps to go!

overhead extensions in cable cross over
30kgx12
45kgx12  had to stop couldnt hold my arms above my head coz of shoulders!

tricep pushdowns
50kgx10
50kgx10
45kgx12
then FST-7 style at 20kg to get a real pump!

home now, had my pwo shake, and now tucking into steak and lots of white bread.  then in an hour i will have chicken and rice.  then before bed it will be mince and potato.  PWO eating has been increased massively from this week on, as sessions are now ALOT more intense.

Sounds like you've got this all sorted dude .. white bread ? Maaan you get to eat all the nice food

hmmmm mince n potato.

one thing i used to love was a good ol fashioned corned beef hash

Dazc, did you ever see Righty's 9 day HIT split routine?  I gained pretty well off it, it's brutal though

Awesome shoulder session there, some great lifting, especially on shoulder press.

Looking great too mate, only just found this journal, will try to pop in more often...

RACK


Dazc, did you ever see Righty's 9 day HIT split routine?  I gained pretty well off it, it's brutal though

i think so mate, but i think i need more volume on each bodypart, the restpause stuff on high weight would aggrivate all the niggling injuries i have i think!  whenever i push really heavy for more than 2 weeks at  time, everything starts playing up!  hence the high reps and sets i tend to use these days (and the girly weights lol)

naththebeast


Awesome shoulder session there, some great lifting, especially on shoulder press.

Looking great too mate, only just found this journal, will try to pop in more often...

cheers mate!  good to see a new face (well set of abs lol) in here!
 
i have some wicked doms in shoulders today, think ive only ever had doms in shoulders 4-5 times ever!  so the change in routine worked well!
 
weights lifted are ok-ish.  thing is i always know that i could have pushed it and lifted more (thought for less reps) but i have to hold back on the weigths for fear of injury.  so more reps at a lighter weight has to be the majority of my training :-(

hours cardio done, love it!!!

though there is a little voice in the back of my head, that wont shut up, that keeps telling me that im stopping myself gaining muscle by doing it.

dilemma . . .

/litte voice on

You can always cut fat off, you can cannot cut muscle on that's not there...

/litte voice off

Papa Lazarou


/litte voice on

You can always cut fat off, you can cannot cut muscle on that's not there...

/litte voice off

very true! im doing the exact thing i tell others not to do, and thats worrying about losing some condition off season/while bulking!
 
cake with every meal it is. . . .  lol only kidding.  But your right, i need to stop worrying SO much about it.
 
 

Trick is just not to go crazy but at the same time you need the cals to get the muscle.

My main aim is pile in the protein (between 400-500g a day, thats 15 whole eggs, 2 chicken breasts, 2 fillets of white fish, 200-250g of whey, 30g of L-Glutamine plus any extra big mac or the like I throw in with the odd protein bar, glass of milk and carb based proteins (eg 10g per 100g of oats I have etc) and then keep carbs around 200-300g a day and 100g ish fats.

Not a huge amount of calories but keeps me ticking over till I start my heavy Jan bulk.

stay 25-30lbs within your last contest shape and you're golden...this is what i did and hey presto, much easier prep this time round!

I tend to take bit's n bats out of most stuff I read and seldom do stuff word for word. Mentzers HIT just doesn't do it for me for example, but the thing I kept from the book was his theory on recovery, and the three day split your doing Daz is more or less what I do give or take.

Incredible Bulk


stay 25-30lbs within your last contest shape and you're golden...this is what i did and hey presto, much easier prep this time round!

im 22lbs above what i was on stage in september now, BUT i seem to be carrying more muscle (as you would hope! lol)  im at about the same condition i was 6-7 weeks out as per my photos a couple of pages back, when i was a stone lighter than i am now.
 
what that means i have no idea! lol

oasis


I tend to take bit's n bats out of most stuff I read and seldom do stuff word for word. Mentzers HIT just doesn't do it for me for example, but the thing I kept from the book was his theory on recovery, and the three day split your doing Daz is more or less what I do give or take.

nice to see others doing similar!  it definately seems to be working for me having more rest and training less

hams and calf tonight, really hammered them

leg curls to pre exhaust,  7 sets FST style
30kg x 12

SLDL
bar x 30 reps
60kgx20
80kgx15
100kgx10
120kgx8
120kgx8
60kgx12

leg curls (again lol)

50kgx12
55kgx8
60kgx4   at which point i got stuck in the machine right at the top of the movement, with the most intense cramp ever, both hams curled into little balls and excruciating pain, had to call someone over to push the bar down, which was even more painfull as it extended the hams.  decided to call hams done at that point!! lol

calfs.  single leg raises standing on a box holding a DB, only about 20 seconds rest between sets
BWx50
20kgx30
30kgx20
20kgx15
20kgx15
20kgx15
BWx25
BWx14

am also on a surgery waiting list, to have an umbilical hernia corrected.  i fisrt got it in show prep, and it looks like another 6 months till i get surgery, which is crap for 2 reasons.

its right at the time when i will be starting show prep next year

its bloody painfull at the moment

:-(

So which show you doing next then mate??

Im getting ready for the may 2010 nabba show, still got loads and loads of stage fright and its 27 weeks away !!

Very good rebound there Daz.
Once you feel you've maxed out with new tissue, I would consolidate those gains by easing volume back a little and allowing proper adaptation and recovery before blasting it again.

You'll look very different next year on stage.

Things to work mainly: hams and calves.