LittleChris 2012 Offseason

Discussion in 'Training Logs' started by LittleChris, Jan 3, 2012.

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  1. LittleChris

    LittleChris Competitor

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    Greetings all :thumb:
    Wasn't planning to start this until after I get back from holiday but I do enjoy having a journal and the feedback and support from the community, so decided to start it up. Plan this year is simply to be consistent throughout in regards to training and diet and to be able to look back at the end of the year and be happy with the progress I have made.
    2013 I intend on returning to the stage and competing in the O90kg Inters and the aim is a Top 3 finish. Only time will tell whether I will achieve it, but by giving my utmost over the next year, I will certainly give myself a better shot.

    Currently sitting in the mid 220s and condition is reasonable, been on a TRT dose since mid Oct and strength has certainly dropped a bit. Not an issue as I know once things step up a notch with the supplements at the end of the month it will come back quickly.

    Diet wise is high protein, highish fats and lowish carbs. Allows me to tighten up reasonably well, but does mean the strength suffers when not running anything.

    Holiday in Egypt in 2weeks time, so first step is to get myself in acceptable condition, then simply increase the food, intensity and supplements at the end of the month.


    Training will be an abbreviated push/pull/split (Monday/Tuesday/Thursdsay/Friday- the friday being the monday session, and repeat this each week) with a focus on intensity and compound movements, As always, the focus will be on getting stronger but also ensuring form doesn't get too sloppy- have been lucky to have not had any injuries, and want to keep it this way.


    Pictures for reference taken early in December, condition is not far off these (mid way down page) :)


    http://testosteronemuscle.co.uk/training-logs-12/littlechris-2011-offseason-62/index98.html
     
    The Red Meat Kid, CJ, Viktor and 4 others like this.


  2. danny187

    danny187 Top Contributor

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    Good luck Chris, will be following and hope you achieve all your goals

    Smash bang pow
     
  3. Willis

    Willis Top Contributor

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    good luck bud
     
  4. LittleChris

    LittleChris Competitor

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    First session of the year after a break, was an impromptu session so not the split I am following:

    Incline Smith

    Bar WU
    60 x 12
    90kg x 10
    100kg x 7

    DB High incline press

    36kg x 12
    42kg x 6

    DB Flyes Low incline

    26kg x 10
    32kg x 6

    DB side raises

    14kg x 12
    18kg x 8

    Smith shoulder press


    70kg x 10
    80kg x 4

    Rear shoulder press


    65kg x 7
    60kg x 7

    Rope pressdown


    13plates x 10
    13plates x 8

    Overhead rope extension


    10plates x 12
    14plates x 8

    V Bar pressdown

    stack x 12
    Stack +20kg x 8
     
  5. JB

    JB KFC Sponsored Athlete Top Contributor

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    I take it you are on he JB plan as well,

    All the best Chris :)
     
  6. Hilly

    Hilly Nutritionist and Sports Therapist Moderator

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    What's a days eating looking like currently.
     
  7. Bigkiwi

    Bigkiwi Full Member

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    Will stay tuned in mate see how the progress goes - best of luck
     
  8. LittleChris

    LittleChris Competitor

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    6 meals a day- Pro will be 80g, carbs are 120 over 3 meals non-training, 200 on training day. Fats looking at around 13spoons of EVOO daily and some Omega 3 capsules as well.

    A hell of a lot less than I was on in the summer when was 400-500 calories and double the amount of EVOO :lol:
     
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  9. LittleChris

    LittleChris Competitor

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    Back to legs tonight, quads and hams and calves, wish me luck :)
     
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  10. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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    480g pro a day?
    intresting going that high!
     
  11. LittleChris

    LittleChris Competitor

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    I just follow orders from @xjpx :D
     
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  12. danny187

    danny187 Top Contributor

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    I didnt think you worked with Jordan on off season only prep etc??
     
  13. LittleChris

    LittleChris Competitor

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    Didn't from about August last year, but been discussing a few things and has some good ideas so going back once again.
     
  14. doink

    doink PhD in Bro Science

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    Best of luck Chris my good man, I shall follow as usual.
     
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  15. LittleChris

    LittleChris Competitor

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    Legs are all cramped up now, so if chest earlier this week was anything to go by, getting up at work tomorrow from desk will be somewhat laborious! Strength was markedly down on squats, was pretty ashamed to be honest with the weights I was moving and the effort needed; just didn't seem to have any power there! That said, same thing happened this time last year looking back at old log book so not alarmed.

    Squats (build up to 1working set- went to test the water today though)

    60kg x 10
    60kg x 10
    100kg x 6
    150kg x 6
    200kg x 1
    210kg x 1
    190kg x 3
    140kg x 10

    Leg extension


    80kg x 10, then rest pause x 7 reps, rest pause, 6 reps.

    Lunges to failure

    20kg x 27paces

    Leg press

    157kg x 20
    210kg x 12

    Good morning

    40kg x 10
    60kg x 10

    Ham curl

    80kg x 15, rest pause to 7 +partial, rest pause x 3
     
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