Off Season Log

[tbda]

Training is simple PPLPPLx. Every muscle has 1 compound and 1 isolation. Compounds are straight sets and the isolation has some type of intensity technique. All sets taken to failure

Diet is 240g p 430c 54g fat, weight sitting at 199.

Current gear is 250mg test and 160mg primo a week getting bloods pulled at the end of the week and assuming all looks good going to jump to 500 test 300 primo.

Push

Incline DB Fly
70 lbs x11
65 lbs x12
single drop

HS incline press
2 plates x8
1 plate n 25 lbs x12
1 plate n 10 lbs x13

Should Press machine
3 sets didn't log as it wasn't the normal machine

DB Lat Raises 2 minute rest plus partials
45 lbs x11
37.5 lbs x12
30 lbs x14

CGBP
185 lbs x10
155 lbs x14
145 lbs x13

Vbar Pushdowns
180 lbs x14
Double drop set

Hanging leg raises

10 minutes incline walking

 

[JACKED_]

Subbed. Excited to follow this one

 

[Tresto]

In for the gains!

 

[MindlessWork]

LFG!!!!

 

[tbda]

Back yesterday strength was up on every movement

Legs today strength up again

Leg Curl Rest Pause
265 lbs x12, x4, x3

Squats 6 count negative
245 lbs x10
205 lbs x15
185 lbs x16

Leg Extensions
2 sets of 30
110 lbs first fail at 24 reps increase
85 lbs first fail at 19

DB RDL
120 lbs x15
120 lbs x11
115 lbs x15

Straight Leg Calf Machine 5 count down 5 count in the hole
260 lbs x12, 220 lbs x14, 180 lbs x15

 

[tbda]

Off day today, 9 minutes of HIIT 20s sprints 40s rest. brutal

 

[cdubw44]

Sub. Oh HIIT cardio you're a better man than me

 

[tbda]

Sub. Oh HIIT cardio you're a better man than me

First time trying it. Absolutely brutal but more enjoyable than sitting on the treadmill for 20-30 minutes

 

[JACKED_]

9 20 second sprints is no joke. Props. I do something similar. 15 second on 30 second off

 

[tbda]

9 20 second sprints is no joke. Props. I do something similar. 15 second on 30 second off

Sounds brutal. Have you been doing them for a while?

 

[Valdosta]

Sounds brutal. Have you been doing them for a while?

bro runs for fun, don't encourage him

 

[JACKED_]

Sounds brutal. Have you been doing them for a while?

Once a week not my standard cardio tho

 

[Wardamn]

Hit cardio the day after leg training!!??Couldn't do it. Give me the boring treadmill for 30 minutes.

 

[chadmack282]

9 20 second sprints is no joke. Props. I do something similar. 15 second on 30 second off

Sounds like wrestling/grappling practice, 15second sprint, 20second jog for 15-20minute

 

[tbda]

Hit cardio the day after leg training!!??Couldn't do it. Give me the boring treadmill for 30 minutes.

In hindsight it was a horrible idea, but I'm not known for making good decisions

 

[chadmack282]

Hit cardio the day after leg training!!??Couldn't do it. Give me the boring treadmill for 30 minutes.

Nope as 49, 50 in July I am gassed from just legs.

 

[tbda]

Started Jordan Peters PPL split since my own was running me into the ground fast as hell.

Will Log tomorrows workout but Saturday was Push and yesterday was Pull. Great workouts, 2 minutes of rest catches up to you by the end of the workout.

 

[tbda]

Brutal leg day. Reminds me of something John Meadows would have programmed

Lying leg curl
5-9 Fullstack + 25 lbs x 6
10-12 195 lbs x11

Banded Hack Squat
5-9 3 plates + 2 orange bands x10
10-12 2 plates n 25 + 2 orange bands x13

Single leg press
8-10 210 lbs x9
8-10 190 lbs x9

Leg extension triple drop set
8-10 265 lbs x6 or 7 lost count

Leg press
50 rep drop set on last set
15-20 3 plates x23
15-20 3 plates x21

quad stretch

Seated ham curl
5-9 255 lbs x11
10-12 240 lbs x10

Abductors
15-20 10 x19
15-20 10 x16
Rest pause
10 x14, x7, x3

Ham stretch

Seated calves
3 plates n 25 x12, x10, x9

calve stretch

 

[Bamm-bamm]

Brutal leg day. Reminds me of something John Meadows would have programmed

Lying leg curl
5-9 Fullstack + 25 lbs x 6
10-12 195 lbs x11

Banded Hack Squat
5-9 3 plates + 2 orange bands x10
10-12 2 plates n 25 + 2 orange bands x13

Single leg press
8-10 210 lbs x9
8-10 190 lbs x9

Leg extension triple drop set
8-10 265 lbs x6 or 7 lost count

Leg press
50 rep drop set on last set
15-20 3 plates x23
15-20 3 plates x21

quad stretch

Seated ham curl
5-9 255 lbs x11
10-12 240 lbs x10

Abductors
15-20 10 x19
15-20 10 x16
Rest pause
10 x14, x7, x3

Ham stretch

Seated calves
3 plates n 25 x12, x10, x9

calve stretch

Wow. That’s a lot! I don’t think I would be walking after all of that

 

[JACKED_]

Love the Mountain Dog style brother

 

[chadmack282]

Brutal leg day. Reminds me of something John Meadows would have programmed

Lying leg curl
5-9 Fullstack + 25 lbs x 6
10-12 195 lbs x11

Banded Hack Squat
5-9 3 plates + 2 orange bands x10
10-12 2 plates n 25 + 2 orange bands x13

Single leg press
8-10 210 lbs x9
8-10 190 lbs x9

Leg extension triple drop set
8-10 265 lbs x6 or 7 lost count

Leg press
50 rep drop set on last set
15-20 3 plates x23
15-20 3 plates x21

quad stretch

Seated ham curl
5-9 255 lbs x11
10-12 240 lbs x10

Abductors
15-20 10 x19
15-20 10 x16
Rest pause
10 x14, x7, x3

Ham stretch

Seated calves
3 plates n 25 x12, x10, x9

calve stretch

mountain dog is the man!
I am only about an hour from John's home town.
RIP

 

[Jbswole40]

Nice

 

[tbda]

Love the Mountain Dog style brother

My first real BB program was creeping death 1 and I didn't have the intensity to make the most of it but that program still kicked my ass in the best way possible. I like this for the Mountain dog inspo with the Jordan Peters "everything to failure" mindset

 

[tbda]

Wow. That’s a lot! I don’t think I would be walking after all of that

First time i've hobbled out of the gym in a while. Going to be feeling it tomorrow for sure.

 

[tbda]

Yesterday was an off day, got in 12k steps for my "cardio". probably the hardest thing to keep in without a contest in sight and a coach. Going to start it back up at 10 minutes on training days and 20 minutes on non training days that aren't work days.

@eazy_ send me a message, I can't start one with you

 

[tbda]

Push 2

Decline Bench
205 lbs x8
155 lbs x17

High Incline Machine
2 plates n 5 lbs x7
1 plate and 30 lbs x10

Pec Dec
220 lbs x5
190 lbs x10

Chest stretch

DB shoulder press
85 lbs x4 ouch
70 lbs x9

Single arem leaning DB raises
27.5 lbs x 10
27.5 lbs x10
These set reps and absolutely brutal but not quite failure

Cable side raises
40 lbs x14

Shoulder stretch

Dips
70 lbs x9
45 lbs x10

Narrow push ups
2xFailure

Single arm overhead extension
Didn't do all cables were taken subbed for machine extensions

 

[tbda]

Pull friday, wasn't home so didn't log it

Legs today was good. Surprised by the hack squat since it was third pressing movement. During prep I was moving 4 plates for 8 and it was directly after a non intense Bulgarian split squat warm up\

What would you guys sub out for Lying DB hamstring curls. Tried to set it up and just looked like an idiot when I couldn't figure it out lol

Legs

Smith squat wide stance
275 lbs x 10
255 lbs x11

Leg press wide stance
330 lbs x9
290 lbs x14

Hack squat
4 plates x11
3 plates n 35 x11

Adductor rest pauce
230 lbs x17, x9, x7

quad stretch

Seated Ham curl
Cybex machine, couldn't get on HS
full stack x 9, 1 plate less than full stack x12

Glute bridges
50 lbs x12
50 lbs x11

Walking lunges
BW x20
BW x18

Single leg toe press
150 lbs x13, 130 lbx x12, 110 lbs x12

 

[Meetketchup]

In hindsight it was a horrible idea, but I'm not known for making good decisions

Yeah, that's a cardinal sin for recovery. Lesson learned though!

 

[Valdosta]

i started doing my hamstrings standing in the lying machine. seems to be a good movement, i can keep my knee free to come back a little bit at the top of the contraction. one leg at a time.

 

[tbda]

Yeah, that's a cardinal sin for recovery. Lesson learned though!

The lazy fuck in me is very pleased with learning this lesson. LISS it is