Leo's Off-season Log

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

  1. flash

    flash Full Member

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    Massive Dante fan too. Great guy too

    Great to have someone as real as he is in a world full of fluff and bullshit
     
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  2. Lh1992

    Lh1992 Full Member

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    100% agree mate. When I read his posts it makes so much sense and just cuts through all the bollocks. Just what works. That's how I'm approaching this offseason, basic hard training and food.

    Yeah just started properly this week with the 2 day split, Monday, Wednesday and Friday exactly as it's laid out. Might do Monday, Tuesday, Thursday, Friday next week and see how I feel recovery wise
     
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  3. flash

    flash Full Member

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    Maybe try day on day off if you can hit weekends

    That way you get in that extra session
     
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  4. Lh1992

    Lh1992 Full Member

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    Weight was 205 this morning so stayed around the same now for 3 weeks post show and my appetite is crazy, so I'm upping cals for this week to 4200

    I've attached some pics of current condition

    I've adjusted training slightly, still the dc split but instead of rest pause I'm going to do a heavy set and back off on exercises as I train alone and it's a pain in the arse rest pausing without a spot. Sprinkled in some isolation stuff too for a little added volume. If this affects recovery at all I'll take it out!

    Training today;

    Rotation A3

    Incline Dumbbell press - 45kgx9 35kgx13
    seated barbell deadstop shoulder press - 1.5pps x6 1ppsx9
    Narrow Grip Smith - 1.5pps-7 1ppsx11
    Close grip pulldown - 70kgx8 55kgx10
    Rack pull - 3.5ppsx11 4ppsx5

    cable xo - 1 rest pause set
    Machine laterals - 1 rest pause set
    Rope pushdowns - 1 rest pause set
    Prone Bench upper back row with dumbbells - 1 rest pause set

    Felt really good. Strength is slowly coming back and body is feeling less dry and brittle as it did the couple of weeks post comp. Hopefully I can really progress now and start getting strong on these lifts
     

    Attached Files:

  5. Lh1992

    Lh1992 Full Member

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    Training from yesterday

    Rotation B3

    Dual Arm Cable Curl - 15kg-12 5kg-17
    Rope Hammer Curl - 35kg-9 20kg-15
    Seated Calf Dc style - 2.5 plates-6 1.5 plates-9
    Seated Ham Curl - 50kg-11 40kg-14
    Safety Bar Squat - 2pps-4 1pps-8

    2 sets one leg leg press
    2 sets leg extension
    2 sets lying db ham curl
    2 sets Hyperextension for hams
    1 set single leg calf raise

    Good solid session. Safety Bar squats felt weird at first but got used to them. Feel this amount of volume is perfect atm. Looking forward.to progressing strength on the base movements
     
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  6. flash

    flash Full Member

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    Great arse
     
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  7. Bill2

    Bill2 Full Member

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    Hey bro what was your offseason high before you started your diet ?
    Where were you calorie-macro wise..?
    And what was your approach dieting down as far as cals-macros-calories/macro adjustments cardio etc?
    Cycle wise?
     
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  8. Lh1992

    Lh1992 Full Member

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    Update this week;

    Weighed 207 yesterday morning so that's 2 pounds up on last week with no change in condition. Will keep cals the same this week at 4200

    Everything good apart from that. Feeling better and better with training, strength is starting to come back now!

    Training this week;

    Lower B1

    one arm cable preacher - 15kg - 22 rest pause
    One arm db pinwheel curl - 10kg muscle round
    Calf raise on leg press - 5pps-9 5pps-6
    standing calf - 5pps - muscle round
    Lying leg curl - 40kg-22 rest pause
    Leg press - 7pps-7 5pps-9 4pps-muscle round
    BB RDL- 160kg-6 140kg-7
    Hyperextension - bodyweight-9 bodyweight-7
    Leg extension superset with walking lunge - 2 rounds

    Upper A2

    hammer flat press 3pps-9 2pps-12
    inc bb 2pps-5 1pps-15
    pec Dec - muscle round
    smith behind neck shoulder press - 1pps-6 10kg easch side -12
    Hammer strength pulldown- 2.5pps- 5 2pps-16
    hammer narrow grip row 3pps-9 2pps-13
    db row- muscle round
    ez bar push down - 40-20 rest pause
    rope overhead extensions - muscle round
    db laterals 10-8 12-6 5-13
    Machine lateral 10-9 7.5-12
    bb shrugs-1.5pps-16
    Ab machine 49-21 rest pause

    Typical training day diet for me right now at 4200 cals. Only difference on a rest day is the post workout meal would be swapped for a meal with complex carbs and a solid food protein source I.e. beef, chicken....

    MEAL 1

    2 Whole Eggs 6 egg whites omelette with spinach
    50g Nut butter

    MEAL 2

    200g 5% lean beef mince
    450g potato
    large orange

    MEAL 3

    100g white rice
    250g Chicken
    Peppers/spinach

    MEAL 4 Pre Workout

    100g white rice
    250g white fish
    200g frozen berries
    30g Nut butter

    Intra workout

    10g creatine
    20g Aminos
    5g Taurine
    Electrolytes

    MEAL 5 Post workout

    120g Rice Krispies
    Banana
    60g Whey Isolate

    MEAL 6

    400g 0% Greek Yoghurt
    100g Oats
    200g frozen berries
    20g Dark Chocolate
    40g Whey Isolate
     

    Attached Files:

  9. Lh1992

    Lh1992 Full Member

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    I think I was up to around 6000 cals before starting my comp diet, bodyweight was around 16 stone I think

    Comp diet was similar foods, but just a gradual decrease and increase in cardio. I think they got as low as 1800 with 60 mins cardio everyday before my first show in September with the odd refeed, then I brought them up and dropped cardio down by about half for the next two shows as I was already in contest shape. I think the 4 or 5 weeks up to the universe I was on around 3000 cals and 30 mins cardio on Training days with about 300g carbs. rest days were no carbs but high fat. Protein was always 300-350g throughout. My body was just burning through everything towards the end

    Carbs on training days were prioritised around training pre, intra and post to keep performance going in the gym. And like I said rest days were no carbs with higher fats
     
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  10. Bill2

    Bill2 Full Member

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    Good!

    You have made good progress so far!
    What's your approach on cycles for bulking and precontest ?
     
  11. Bill2

    Bill2 Full Member

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    Also how much carbs-fats-protein on the 6000 kcal diet?
     
  12. Lh1992

    Lh1992 Full Member

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    Think it's was around 350 Protein, 800 carbs and 150 fat
     
  13. Lh1992

    Lh1992 Full Member

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    bulking keep it very simple. You need to optimise digestion, sleep, keep stress low etc. so its pointless in my opinion to take high doses or toxic compounds that will impact those things. usually stick to a moderate amount of test with a non toxic anabolic like deca or eq alongside

    pre contest keep it the same until about 8 weeks out and then anabolic gets dropped for the usual tren ace, mast p, Winnie, anavar and maybe halo a couple of weeks out

    Never used gh or slin so may try them this offseason when growth slows
     
    Last edited: Dec 6, 2019
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  14. flash

    flash Full Member

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    Very sensible approach that

    If it’s simple it’s most likely working. Bodybuilding is long and boring
     
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  15. Lh1992

    Lh1992 Full Member

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    Exactly. It's the people that do the basics well and consistently that make the best progress
     
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