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- Jul 16, 2014
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So I hired a coach. No need to name names but he's pretty well known in bodybuilding and has been coached and learned from Dom Cardone so he's got his shit together. Very smart but very matter of fact which is good with me. I'm just a robot as an athlete. I do what I'm told and that's it.
Diet is pretty standard. Some added fats from avocado and almond butter since those don't mess with my gut. Standard carbs and protein sources, egg whites, steak or lean beef, chicken, cream of rice, potato, rice, oats.
It's nothing I'm not familiar with as far as foods or where they are and why so I get the layout.
The accountability aspect is high though. I log my sleep, steps, blood sugar, meals, training, time sitting, water intake as well as normal things like digestion, appetite, tiredness and so on every day. It's A LOT to keep up with but, I can do it and it'll show any trends that start to occur. I don't do this with my guys because I think it's more then most people can keep up with regularly but, it's something I may start doing if I see the value.
This is what my training split looks like currently. As you can see, it's a lot more volume then I'm used to and intensity will have to be generated through strait sets mostly but, it'll give me more time to recover the knee at least while bringing up my upper body to match a bit better. No direct arm work right now so we can judge recovery at this volume but, arms are a weak point officially and will be brought up.
Pull A, Chest and delts, legs, off, pull B, delts and chest, off
Pull A
Seated Cable Row bi-lateral row - 2x15, 2x10/10 2 sets of lower lat focus, 2 sets mid back
T Bar Row (or chest supported) 3x12
single arm db dow 3x10
Wide lat pull downs 1x15, 2x10/10
Seated cable row (upper back) 2x15, 1x15/10
Pull (B)
pull ups + Cable pull overs 4xAMAP + 4x15
Single arm pull down 1x15, 2x12, 1x10/10
neutral grip pull down 3x15
DB Pull Overs 3x12, 1x10/10
RDL's / Rack Pulls 4x8 (Alternate every week)
Legs
Glute bridges/hip thrusts 3x15 (active warm up) on smith or glute machine
seated ham curls +hip adductors 3x15, 1xFAILURE 2 warm up, 2 working sets
Pendulum Squats 3x15, 1x10/10 wide, deep, slow
Wide Leg press 4x20 wide, deep, slow
Narrow Hacks (tempo w/ pause) 3x15 Squeeze quads ever other rep slowly
Leg Extensions 2xAMAP
Chest/Delts
cable chest press +db delt raises 3xAMAP + 4x15-20
incline bench 2x10, 2x8
db flat bench 2x10, 2x8
Chest press machine 3x15 , 1x10/10 volume/contraction focused
cable flys 4x20 volume/contraction focused
Delts/Chest
reverse pec dec 2x20, 2x10/10
single arm cable side raise 2x20, 1x10/10
Vertical seated press machine 1x15, 2x10, 1x10/10
Cable Upright rows 3x15
seated smith machine press 1x15 warm up + 3x10 (chest focus)
That's where we at. I'll post some pics at some point but, I'm at 230lbs after a week and still tight, pulling all the AAS and gh have sucked 10lbs of water off and I haven't went crazy with food so I'm happy with the current look. I could eat like a fool off season for a couple days and add 10lbs but, we're being meticulous.
Diet is pretty standard. Some added fats from avocado and almond butter since those don't mess with my gut. Standard carbs and protein sources, egg whites, steak or lean beef, chicken, cream of rice, potato, rice, oats.
It's nothing I'm not familiar with as far as foods or where they are and why so I get the layout.
The accountability aspect is high though. I log my sleep, steps, blood sugar, meals, training, time sitting, water intake as well as normal things like digestion, appetite, tiredness and so on every day. It's A LOT to keep up with but, I can do it and it'll show any trends that start to occur. I don't do this with my guys because I think it's more then most people can keep up with regularly but, it's something I may start doing if I see the value.
This is what my training split looks like currently. As you can see, it's a lot more volume then I'm used to and intensity will have to be generated through strait sets mostly but, it'll give me more time to recover the knee at least while bringing up my upper body to match a bit better. No direct arm work right now so we can judge recovery at this volume but, arms are a weak point officially and will be brought up.
Pull A, Chest and delts, legs, off, pull B, delts and chest, off
Pull A
Seated Cable Row bi-lateral row - 2x15, 2x10/10 2 sets of lower lat focus, 2 sets mid back
T Bar Row (or chest supported) 3x12
single arm db dow 3x10
Wide lat pull downs 1x15, 2x10/10
Seated cable row (upper back) 2x15, 1x15/10
Pull (B)
pull ups + Cable pull overs 4xAMAP + 4x15
Single arm pull down 1x15, 2x12, 1x10/10
neutral grip pull down 3x15
DB Pull Overs 3x12, 1x10/10
RDL's / Rack Pulls 4x8 (Alternate every week)
Legs
Glute bridges/hip thrusts 3x15 (active warm up) on smith or glute machine
seated ham curls +hip adductors 3x15, 1xFAILURE 2 warm up, 2 working sets
Pendulum Squats 3x15, 1x10/10 wide, deep, slow
Wide Leg press 4x20 wide, deep, slow
Narrow Hacks (tempo w/ pause) 3x15 Squeeze quads ever other rep slowly
Leg Extensions 2xAMAP
Chest/Delts
cable chest press +db delt raises 3xAMAP + 4x15-20
incline bench 2x10, 2x8
db flat bench 2x10, 2x8
Chest press machine 3x15 , 1x10/10 volume/contraction focused
cable flys 4x20 volume/contraction focused
Delts/Chest
reverse pec dec 2x20, 2x10/10
single arm cable side raise 2x20, 1x10/10
Vertical seated press machine 1x15, 2x10, 1x10/10
Cable Upright rows 3x15
seated smith machine press 1x15 warm up + 3x10 (chest focus)
That's where we at. I'll post some pics at some point but, I'm at 230lbs after a week and still tight, pulling all the AAS and gh have sucked 10lbs of water off and I haven't went crazy with food so I'm happy with the current look. I could eat like a fool off season for a couple days and add 10lbs but, we're being meticulous.
