My Offseason DC Log

[BendtheBar]

Originally Posted by zzman

385 flew up! I was shocked considering I did it with a pause after my 3 rest/pause sets and 365x1. I'm just a little bit excited to see what I'm capable of July 10th when I'm 100% fresh.

Nice job. 500 bench on the way.

[kman025]

very strong bench man

[zzman]

HS SHOULDER PRESS
4 plates per side x 8.......3.........2
3 plates per side x 3(+2)

SEATED DB CURL
55 x 8........4(+1).........3(+2) up 10lbs from last session

DB KICKBACK
35 x 12........6.........5
20 x 12

SMITH SHRUGS
3 sets for a pump

DB REAR DELT RAISES
3 sets for a pump

13 minutes LISS cardio on the Elliptical. Weight has pretty much been holding steady at 197-198 in the mornings. I won't fret if I get a little above 200, as I'll just do a minicut for 2 weeks leading up to my meet. However, as long as my strength continues to rise, I'll be happy maintaining this weight.

[zzman]

LEG PRESS (CYBEX SQUAT PRESS)
990 x 10 +90lbs from last session!!!!!!
720 x 20 +90lbs from last session!!!!!!

SEATED LEG CURL (had to swap out the stand single leg cause I was repping the whole stack)
245 x 10.....5.....3(+1)

DONKEY CALF
320 x 10 +20lbs form last session
400 x 7 -1 rep from last session

20 mins LISS cardio split b/w the bike and the elliptical.

[zzman]

HS INCLINE
2 plates per side 3 sets of 10
I went light on this because the shoulder was a little sore and my sole purpose for chest training right now is strength gain on the flat bench. No need to make it worse or hinder my recovery for my next bench day.

WEIGHTED PULLUPS
bw + 45 x 8.....3(+3)....2(+3)
bw x 4(+2).....3(+2)
I think I've plateaued on these and I'll most likely switch them out for Wide Grip cable pulldowns the next time I get around to this workout.

TBAR ROWS
210 x 7(+2)......3(+2).....2(+3)
140 x 9
I may have plateaued here as well and I'll probably switch these out for neutral grip seated rows next time I get around to this workout.

17 minutes MISS cardio on the Elliptical. My weight is still hovering around 197-198 in the mornings. I've adjusted my macros and overall calories. 3266 calories, 89 fat, 402 carbs, and 250 protein. I'm hoping that I may be able to lean up just a tad over the next 5 weeks with these numbers as they're right around/slightly less than maintenance. Hopefully that will work so that I don't have to do a minicut to make sure that I make weight. If not, then I'll throw in a little bit of cardio to get to where I wanna be. Worst case scenario I'll just drop calories a hair during my 2 week deload leading up to the meet.

[CallmeKing]

Last two workouts look good man.

[zzman]

SHOULDERS AND ARMS (FRIDAY)

DB SIDE LATERALS
50 x 12.....7......5
30 x 12

STANDING EZ CURL
115 x 7.....2(+2)....2(+2)
75 x 8

SKULL CRUSHERS
125 x 7(+1)....2(+2)....1(+2)

24 mins LISS cardio on the treadmill.


LEGS (Saturday)
HACK SQUAT
5 plates per side + 35 x 8
3 plates per side + 35 x 20

DB SLDL
130 x 8
110 x 10

SEATED CALF RAISE (15 sec stretch/5 second negative)
2 plates+10+5 x 10
2 plates+10+5 x 10

Played racquetball for an hour for cardio.

[BendtheBar]

Just checked out your leg press increase. Nice job!

[zzman]

INCLINE CABLE FLY
25 x 12.....8......6 (replaced HS decline with this since it felt good on the shoulder)

CLOSE NEUTRAL/GRIP PULLDOW
215 x 7(2).....4(+1).....2(+2)
160 x 10

BB ROW
245 x 9(+1)...4(+1)....3(+1)
155 x 10

Played racquetball for an hour.



UPRIGHT ROW
155 x 8(+2)....3(+2).....2(+3)
115 x 12(+3)......95 x 16

VBAR PUSHDOWN
120 x 8...4(+1)....2(+1)

ROPE CABLE CURL
65 x 10....6...4
42.5 x 10

HS SHRUG
225 x 25
315 x 15
405 x 10.....225 x 15

15 mins LISS Cardio and played racquetball.

[zzman]

SQUAT
475 x ? I'm not really sure because my spotter was very generous and didn't allow me to do all the work even though I specified I WANTED TO SEE WHAT I COULD DO.

365 x 15 Most I've ever done with this weight so I guess the squat part of my workout wasn't a total waste of time.

LYING LEG CURL
190 x 11.....4(+2)....2(+3)

STANDING CALF RAISE
165 x 10
165 x 10

22 mins LISS cardio on the bike and treadmill.

I'm gonna keep hitting it hard and on June 21st I'm gonna have a practice meet (bench, dead, squat) so I can decide what numbers I should open with on July 10th. I will start my official deload on June 28th (2 weeks before my meet). I probably take the 7th, 8th, and 9th completely off from the gym and have mon 5th and tues 6th be very very light days split upper and lower just to get some blood flowing. It's not looking like I'm gonna have to do very much at all to make weight (198) in the week leading up to the meet. My weight has stabilized at 197-199 in the mornings. My weigh in is in the evening on the 9th so I'll probably just cut my water a little during the day and hold off on most of my carbs (except for breakfast) until that night after I weigh in.
__________________