Chris' 2011 Offseason Journal

Push session, great pump after this session and weights up as well, although progress on the shoulder press is rather slow.

Chest press machine

Stack (250kg) +20kg x 6, removed 20kg plate, then 5-4

Behind neck press

100kg x 5-3-0, then straight to 20kg DB side raises x 10

Dead stop skulls

25kg each side of EZ bar x 6-2-1

OH Tri-extensions

45kg x 20 (paused)

Abs

3 sets


http://www.youtube.com/watch?v=4R2ajYReNWM

Pull session completed with progress made on all weights again. The 325kg pull was a tricky one, when on final rep felt like body was being torn apart :lol:

EZ attachement cable curl

90 x 8-4-2

Wide grip pulldown

20plates (stack) x 8-3-1 and 2partials

Rack pulls

325kg x 5
270kg x 9

Concentration curls

16kg DBs to failure, switch to other side, repeat 4 times.

Toe press on leg press machine (5 sec negative)

340kg x 10-5-4 +7 quick partials

Ham curl

35kg x 7, then drop to 30kg x 4-1, then drop to 25kg x 6

SLDL DB

60kg x 12

GHR on lat pulldown machine

+5kg plate x 7-2

Smith squat

250kg x 5
190kg x 14

Push- C

Low incline smith

160kg x 5-3-0

35kg DB stretch for 43 secs

Shoulder press

115kg x 8-3-0

Decline CG press

135kg x 10-1-0

OH tri extension

45kg x 17-7  

Abs

3 sets

Push- C

Low incline smith

160kg x 5-3-0

35kg DB stretch for 43 secs

Shoulder press

115kg x 8-3-0

Decline CG press

135kg x 10-1-0

OH tri extension

45kg x 17-7  

Abs

3 sets

Body nicely sore from yesterdays session, having a spotter really does make a difference on those final tricky reps! Can see improvements in condition now. Still plenty to come off don't get me wrong, but a step forwards in the right direction and lookig larger as well. Pleased with how things are moving at the moment, now to keep the momentum as we move forwards :)

Well 239.8 this morning :lol: Pictures to JP so see how he assesses things :)

Seated Db incline curl

25kg x 10-5-2, then 15kg simaltaneously to failure 8-3

DB hammer curl

5 each side, then switch to other. 
20kg DBs 20reps in total

Wide grip pullup

BW +30kg x 5 and 2 poor reps, then drop 20kg x 6-3, then BW x 11

BB UH row

160kg x 10
140kg x 11


Cable preacher single arm curl

25 on plates, each arm to failure, then switch, then back. 26 reps each side in total

Legs - C

Good session on the leg press, loaded it up fully and managed two more reps on last week. GHR was good, struggled to get another rep on last leg session, although cramped up and couldn't rest pause as everytime tucked up ham got a spasm!


Calf raises5 second negatives

Stack + 60 x 8-5-4 +6 normal reps

Leg press

600kg x 10
520kg x 20

Lat pull GHR

with 5kg plate x 8 then cramped up

Reverse hack SLDL-deep stretch at bottom.
2 plates either side x10
2 plates either side x 10

Good push session, had a slight twinge in the elbow so avoided the heavy weighted pressdowns and went for some lighter work with more emphasis on TUT.

Incline DB press

60kg x 9-4 (slight assistance on final 2 reps at sticking point)

Upright row

65kg x 12-6-4

OH tri extension

45 x 20 with no pauses which was a PB, then 45secs rest, drop to 30 for two sets to failure rest paused with more time under tension, repeat with 20.

Abs

Pull session this evening, did two on the trot as will be away for Friday and Saturday night in London with University friends for a reunion so training will be impossible. A few drinks no doubt, never fails to be a messy night with many laughs. :D

BB curl

55kg x 12-4-3

Pinwheel curl

27.5kg x 25 (paused)


Wide grip lat pulldown

20plates x 9 and partial-2 - 2 and hold 

CG T-bar row

150kg x 8

One armed corner row

95kg x 12 each side

1arm cable preacher curls

25 x 30 closer to stack so less ROM

Good leg session, nothing else to add other than weights up and back to the diet again. Wasn't so much bad food on Saturday as simply not enough, much the same Sunday.

Seated calf raises

100kg x 10-4-2-2

GHR with 5kg plate

7-3 failed on 4th on negative portion

GHR with 2.5kg plate

12 reps

DB SLDL

65kg DBs x 11

Hack squat

115kg each side x 6
80kg each side x 20

Push session finished, weight still around 240 but a clear improvement in condition when wake in the morning, Tighter around the ab area and hips and lower back, so less to lose come the new year, assuming the festive period doesn't cause too much damage! :lol:


Chest press machine

250kg (stack) +25kg x 5, drop to stack +10kg plate x 4-2 and partial

Behind neck smith press

105kg x 5-3-1 (assistance on final rest paused reps to keep moving)

Dead stop skulls

25kg each side of EZ bar x 7-3-0

OH tricep cable extension, seated.

50 x 6-3

Abs

4 sets

Good pull session, managed to get PBs on all lifts, although the pulldowns were more of a struggle to progress than others. Another step forward though.
Weight is now at 239, so down a little, despite upping macros and an improvement in condition, so looking forward to Jordan's appraisal tomorrow.
Work Party tomorrow evening, so no doubt a few apple juices will be sliding down.


Machine cable curl

90 x 10-4-2 and partial

Wide grip lat pulldown

20plates (stack) x 9 and partial-2 and partial- 2  and 2 partials

Rack pulls

330kg x 5
280kg x 8

DB concentraton curls

16kg DBs to failure each side twice, then BB curls to failure, dropped down in weight and repeat.

Legs- B

Calf raise (5 second negative)

Stack +60kg x 10-5-3 and then 5 normal reps

Ham curl

35kg x 6 then 30kg x 5 then 25kg x 6

SLDL DB

65kg Dbs x 14


GHR- not do these as tendon felt odd

Smith squat

255kg x 5
190kg x 14 then leg extensions (should have beaten this as was last weeks, racked when I had more in me. No excuses was lazy.)

Upped the weight on all exercises so reps were a tad lower but enough to give a good feeling and a proper workout. Used the hanging slings for the leg raises and they are effective if really minimise body swinging back and forth. :)

Low incline smith

165kg x 4-1, drop to 120kg x 8

Smith shoulder press

120kg x 5- negative failed on, then 110 x 2, then 20kg DBs side raises x 10

Decline CG press

140kg x 8-2

OH Tri extension

20 x 20 each arm then 11 plates pushdown to failure

Abs

3 sets of hanging leg raises

Just had a quick look through pictures over the past few months and looked at some older ones. Really looking forward to seeing what I look like in similar condition in a few months time 

Was 197 on stage last year, so reckon something over 200lbs this year, although want to beat the condition I had last time and be drier. Dried out for evening show and clear in pictures, but too late by then. All shows are a run through now so won't be an issue of holding any conditon for a few hours. Just peak when needed.
 
 

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Pull session completed. One more session before a week off training, although will still keep some cardio in.

Seated Db incline curl simultaneously

25kg x 11-6-3 then drop to 15kg  x 10-4


Db hammer curls

22.5kg

Sets of 5, each arm alone. 20 reps total each side (4 sets)

WG pullup

BW +30kg  x 7-2 partials, then 20kg x 8

BB UH row

165kg x 8
145kg x 11

Push session- felt good to be back, didn't have a spotter for the DBs so couldn't quite reach lockout which was frustating on the 5th rep. Wouldn't have been able to get them back up after the 15sec pause, so dropped to the 50s instead.

incline Db press  

65kg x 4 and a half, dropped to 50kg x 8, then stack on chest press (250) x 2

Upright BB row

70kg x 8-4-2.5

Machine tri pressdown

170kg x 11-3-2

OH tri extension

45 to failure, then dropped down to 35 to failure 

Abs

3 sets weighted decline crunches
2 sets machine cruches

Pull session, weights felt heavy and wasn't a perfect session but it will do.
Also found out today that around 75% of company have lost their jobs, and just a core staff are being kept. Thankfully I retain my job as a top seller, but the future is uncertain and come mid-Feb I may or may not have a job so a bit of a dampener coming into the new year! 


BB curl

55kg x 13-4-3

Pinwheel curl

30kg DBs x 20 (rest paused)

Wide grip lat pulldown

Stack x 8-2-1+1 negative hold

CG T-Bar row

155kg x 6

One armed corner row

100kg x 10 each side

1 arm conc curl

16kg each side to failure- rest paused