2016 Here We Come!!

[Scandi90]

Hi guys. Thought leading up to the new year I would start a new journal, aiming to document my offseason, which ultimately leads to the competitive season mid way through next year.

Training six days a week and being far more aggressive with calories, aiming to get in around 5,000 a day. Split is:

Monday: legs
Tuesday: chest/shoulders/triceps
Wednesday: back/biceps
Thursday: rest
Friday: legs
Saturday: chest/shoulders/triceps
Sunday: back/biceps

This allows me to get everything in twice a week: training will be predominantly compound lifts with intensifiers such as rest-pause and drop sets.

Quick disclaimer: I realise my journals have been very inconsistent in the past, but aim to run this through the whole of next year. Hope everyone had a good Xmas!!

 

[Scandi90]

Pre contest photo UK1 classic class

 

[Scandi90]

 

[Tommy6]

Aw here we go again..

 

[Scandi90]

 

[Scandi90]

Me at UK1, hitting an ab/thigh pose. Honestly, I feel I came in undersized (a whole 13kg under weight limit), lacked dark tan this time (as washed off layer for fear of being too dark, therefore too pale) and underconditioned. Ok from front but lacked back condition, and hamstring/Glutes/calves therefore suffered.

 

[Scandi90]

Goals for offseason leading to 2016 season:

*be a lot more stringent/strict with diet. Track on myfitnesspal, don't deviate and get the calories in!!! Weight gain is a must!!

*take objective photos... No more most musculars with veins/biceps all over the show. Be critical of photos ie need more hamstring mass/sweep and don't overtrain good bodyparts too much ie arms!

*continue to hit legs twice a week, incorporating hamstring work as well, calves trained with priority principle. Use compound lifts, go deep on all reps and stay INTENSE in the gym.

Goal is to hit 95-100kg on bulk. This is rough figure but given I'm so lean need to be more aggressive eith calories.

Now the rules are set out its time to go to work.

 

[Scandi90]

@Con hey mate, u think a late April show is doable if I start a bulk now till March and diet for 3-4 weeks?!

 

[Scandi90]

Leg progress

 

[huntingground]

@Con, quick, look above, I've found someone who has smaller calves than you

 

[Scandi90]

@Con, quick, look above, I've found someone who has smaller calves than you

I have small calves lol

 

[huntingground]

I have small calves lol

Was ripping Con more than you mate

 

[Scandi90]

Was ripping Con more than you mate

I actually think they are responding a bit with higher frequency training. With more mass overall i think they'll grow more, though a slow process. They're vascular just small, will never have bulls, though they're more respectable than before!!

 

[huntingground]

I actually think they are responding a bit with higher frequency training. With more mass overall i think they'll grow more, though a slow process. They're vascular just small, will never have bulls, though they're more respectable than before!!

Common issue, just smash them with volume. I'll follow along the journal

 

[Scandi90]

Common issue, just smash them with volume. I'll follow along the journal

Cheers pal, will make to sure to keep this one concise and thorough. I actually posted journal on another forum and ran it for a good few months!! Maybe I'm becoming more decisive dare I say it