Leo's Off-season Log

Discussion in 'Training Logs' started by Lh1992, Nov 22, 2019.

  1. Lh1992

    Lh1992 Full Member

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    So I've just come off the back of my first competitive season and thought if log my offseason as a way of keeping myself accountable!

    I competed in classic bodybuilding this year. Show results were;

    UKBFF North East - 4th

    NABBA England - 3rd which qualified me for the universe

    NABBA Universe - Didn't place.

    It's been 3 weeks since the universe. Two weeks post show I used as a way of letting my body rest and reset after a long comp season! Trained and ate clean, just bumped calories up by around 1000 from pre show cals. Training was consistent but wasn't pushing hard, very little to failure etc.

    Now 3 weeks on I've started offseason. Goals for this offseason is size. Next time I compete I'd like to be in the Mr classes as an open bodybuilder. I'm 6ft 1 so I have a lot of room to fill out!

    Weight on show day: 197
    Weight beginning this week: 205

    Really going back to basics with this offseason. Training will be DC training, 2 way split exactly as it's laid out. Will run a full blast for 6-8 weeks and adjust volume if needed.

    Starting diet will be 4000 cals split

    350p
    400c
    100f

    I'll run this daily. I was doing separate training day and non training day diet but want to keep this as simple and basic as I can. Just progressive eating and Training.

    Gear is currently at 300mg Test E with 200 Mast E. Just cruising, will get bloods done in a few weeks to see where they are at
     
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  2. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    Training Log:
    Click Here
    Have you done DC before? Great routine if you can ring everything out of that 1 set.
     
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  3. Lh1992

    Lh1992 Full Member

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    Some stage photos from this season
     

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  4. Lh1992

    Lh1992 Full Member

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    I did it years ago and here and there since but never a long run with it so really want to give it a good go. I love Dante Trudel and read all his posts hundreds of times!
     
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  5. Lh1992

    Lh1992 Full Member

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    Current condition 3 weeks post show. Weight is 205
     

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  6. pooley1810

    pooley1810 Moderator

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    Those stage pics look good mate
    Condition in silver trunks looks better than the others
    Is that the case or just better pictures/lighting
    Legs really stand out
     
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  7. Lh1992

    Lh1992 Full Member

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    Yeah that was at the universe. That was my 3rd show so condition got better with each one. Legs and back are strong points for me, seem to hold water in my midsection and flatten out really quick though! Couldnt seem to get things to click right for the shows in terms of fullness and condition. That was my main issue at these shows I think.
     
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  8. pooley1810

    pooley1810 Moderator

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    Yeh
    Would agree with that, or it may simply be a case of not being lean enough through the mid section
    It's a difficult thing to get right when the other areas are spot on as then there's the risk of going too far and being super lean all over but losing too much and coming in smaller, something I've done myself but something to learn from
    Regardless of that, great effort for first time and will follow this off season
    What's cycle and diet plans going forward
    Need to work on those calves!
     
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  9. Lh1992

    Lh1992 Full Member

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    Definitely! I do think I was lean enough going off pictures as my glutes, hams, abs were all in but kept looking washed out and flat onstage.....I don't know but I was really happy with this year overall and to compete at the universe was great!

    Diet is staying simple for now, 4000 cals right now split 350p, 400c and 100f. Food sources are all the basics, lean meats, fish, oats, rice, potatoes, peanut butter, olive oil, eggs, whey iso etc.

    Was doing training and non training day diet with most of carbs timed pre, intra post but just want to keep things simple for now. The basics work at the end of the day.

    Appetite is crazy at the moment. 4000 cals feels like nothing.

    Not sure what I'll run yet. Going to get bloods done in a few weeks and see where they are at first. Just cruising now. Will most likely be a test base with an anabolic like deca or eq

    My calves are stubborn as fuck! Haha
     
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  10. pooley1810

    pooley1810 Moderator

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    Sounds like something you did in those last few days/hours pre show
    How did you carb up, use water etc
    Did you do the same each time or try different things?
    All looks good mate, cant go wrong with the tried n tested basics
     
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  11. Lh1992

    Lh1992 Full Member

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    Yeah first show didn't change anything just cut water the night before. Idea was just to cruise in, second show I carbed up heavily which worked with the fullness but definitely looked a bit watery and for the universe was like a combination of the two with quarter of a dyazide in the morning of the show.....that was a mistake, it flattened me out a lot!

    No excuses though it's my first year competing and I was absolutely buzzing to get top 3 at the England and do the universe. Fired me up for this offseason to make it as productive as possible!

    Yeah I think in the past over thinking everything and trying to be too scientific has held me back. I just want to take everything back to the basic and what works and run with it
     
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  12. Lh1992

    Lh1992 Full Member

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    So just to give a bit more detail on diet I've basically stripped everything back to the basics with diet and training for this offseason. I think over thinking and over analysing has held me back previously where I change things too much!
    So starting macros are;

    350p
    400c
    100f

    I split them fairly evenly over 6 meals, food sources are all the basic bodybuilding foods and what digests well for me;

    Protein - White fish, steak, eggs/egg whites, whey isolate, chicken

    Carbs - oats, potatoes, rice, Ground rice, cereal, fruit

    Fats - nuts, nut butter, extra virgin olive oil or coconut oil, 90% dark choc

    Veg - mixed salad, spinach, peppers

    Typical day this week;

    Upon wake

    Apple cider vinegar, lemon juice, electrolytes and glutamine mixed in pint of water + Health supps

    20 Mins walk

    Meal 1
    Eggs/Egg whites, Oats, Berries

    Meal 2
    White Fish, Rice, coconut oil, Spinach, peppers

    Meal 3
    Repeat meal 2

    Meal 4 Pre Workout
    Whey, oats, berries, dark choc

    Intra workout - No carbs at the moment just EAAs, creatine, electrolytes, taurine

    Meal 5 Post
    Whey, cereal, banana

    Meal 6
    Steak, potatoes, Mixed Salad
     
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  13. FATBOY

    FATBOY Age is just a number Competitor

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    nice mate your potential is massive be interestig to see what you bring next year
     
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  14. Lh1992

    Lh1992 Full Member

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    Training last night;

    Rotation B2

    Dumbell curls with elbow braced against bar - 12.5kg - 16 rest pause
    Dumbell Hammers - 15-13 straight set
    Standing calves on Hack - 3pps-9 dc style (5 second eccentric, 10 second stretch on each rep)
    Stiff leg deads - 3.5pps-4 2pps-8
    Pause leg press - 7pps-4 4pps-20 widowmaker
    Adductor - 45-14 rest pause

    Really good session. Strength is down a bit but coming back, starting to feel good again! Forgot how brutal dc is as long as you put everything into each set. Volume on paper is extremely low but I feel battered afterwards and need the days off in between!
     
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  15. flash

    flash Full Member

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    You just training 3 days a week with your dc split?

    Look like you could be dangerous man