TheProducer
Member
Thought I would throw up a journal here as well. So I have competed in 2 mens physiques shows over the last 2 years. The first one I did my own prep and dieted down from a fat 94kg to a shredded 79kg. The second show I did this year I started around 105kg and got down to a respectable 91kg. Was shredded from the front but still held fat on my back. Both shows ive not carbed up right, i think for the second show the coach had helped me speed my metabolism up so much that I just couldnt keep the glycogen in the muscles. But whats done is done and I am onto the next chapter which is taking the next 6-8 months to pile on some serious muscle. IF everything sticks the way it is then I would like to hit a solid and lean 230-240lbs. At 6ft 2 id look like a unit with a soft 6pack and i personally feel that would be a good base to diet down from.
Will be looking to compete in classics/muscle model but I am under no illusion that I may and hopefully be too heavy for the classic class, but if I need to drop some muscle then atleast I could almost grow into the muscle model show. But we will see what the coach says/thinks later next year.
So the training. The routine I am following is Layne Nortons PHAT routine, for those who do not know it is his Power Hypertrophy Adaptive Training as my goals for this off season are to get strong as fuck and big as fuck whilst staying as lean as possible and being in the gym 5 times a week for weights which this programme offers. I keep cardio in 2-4 times weekly, either 30-40 mins on an upright bike or 90 minute walk too and from the other gym I go too.
Routine:
Upper Body Power
Lower Body Power
Rest
Back and Shoulders Hypertrophy
Leg Hypertrophy
Chest and Arms Hypertrophy
Rest
So that is the routine outline of what the routine is and can safely say I am loving it. Been smashing PBs left right and center the last few weeks. Recently re-added squats and deadlfits in as they were not in my prep or post prep routine. Programming in a very simple deadlift programme I picked up off of tnation and just progressively overloading on the squat
Current Lifts
Dead - 425lbs x1
Squat - 140kg x3
Bench - 140kg x1
PBS this week include flat DB press 55kg 3x5 and hack squat 180kg for sets of 8. WIll roll 200kg next week for sure as have a lot more power having changed my foot positioning.
The diet I let the coach take complete control of as I like having someone watch over me as competeing and doing well next year is something I am extremely passionate about. My only concern is I store bf on my back easily and is the last place to come off from and is one of the motivating factors about keeping this a lean off season....I say that as ive eaten some hotel chocolat haha and then nans doing a roast dinner tomorrow, all kinds of gains will be made and fuck given 0
Pic is todays morning condition sitting at 214.2lbs. Put on a very solid and quick 6lbs over the last 3 weeks but feeling in a solid position, growing well and my strength is flying through the roof at the moment, Rolling a very simple and basic test and deca cycle with oxys added in from week 5 so the second half of the cycle will be very interesting to see the size and strength gains that will be made.
/monthly_11_2014/post-5837-0-91126700-1415472824_thumb.jpg
Todays chest and guns workout
Workout
Wide grip bench - didnt warm up enough which is why i dropped the weight.
100kg 2x8
90kg 1x8
60kg 2x12
Incline db press
30kg 3x12
Cable decline flies
3x15
Chest press machine
3x15
Arms was 3 different exercises for 3 or 4 sets per of atleast 15 reps. After the first exercise my arms were so unreally pumped. Im defo putting the pump down to the creatine nitrate in the preworkout and the intra i use. As ive never experienced anything quite like it.
Thanks for reading,
TheProducer
Will be looking to compete in classics/muscle model but I am under no illusion that I may and hopefully be too heavy for the classic class, but if I need to drop some muscle then atleast I could almost grow into the muscle model show. But we will see what the coach says/thinks later next year.
So the training. The routine I am following is Layne Nortons PHAT routine, for those who do not know it is his Power Hypertrophy Adaptive Training as my goals for this off season are to get strong as fuck and big as fuck whilst staying as lean as possible and being in the gym 5 times a week for weights which this programme offers. I keep cardio in 2-4 times weekly, either 30-40 mins on an upright bike or 90 minute walk too and from the other gym I go too.
Routine:
Upper Body Power
Lower Body Power
Rest
Back and Shoulders Hypertrophy
Leg Hypertrophy
Chest and Arms Hypertrophy
Rest
So that is the routine outline of what the routine is and can safely say I am loving it. Been smashing PBs left right and center the last few weeks. Recently re-added squats and deadlfits in as they were not in my prep or post prep routine. Programming in a very simple deadlift programme I picked up off of tnation and just progressively overloading on the squat
Current Lifts
Dead - 425lbs x1
Squat - 140kg x3
Bench - 140kg x1
PBS this week include flat DB press 55kg 3x5 and hack squat 180kg for sets of 8. WIll roll 200kg next week for sure as have a lot more power having changed my foot positioning.
The diet I let the coach take complete control of as I like having someone watch over me as competeing and doing well next year is something I am extremely passionate about. My only concern is I store bf on my back easily and is the last place to come off from and is one of the motivating factors about keeping this a lean off season....I say that as ive eaten some hotel chocolat haha and then nans doing a roast dinner tomorrow, all kinds of gains will be made and fuck given 0
Pic is todays morning condition sitting at 214.2lbs. Put on a very solid and quick 6lbs over the last 3 weeks but feeling in a solid position, growing well and my strength is flying through the roof at the moment, Rolling a very simple and basic test and deca cycle with oxys added in from week 5 so the second half of the cycle will be very interesting to see the size and strength gains that will be made.
/monthly_11_2014/post-5837-0-91126700-1415472824_thumb.jpg
Todays chest and guns workout
Workout
Wide grip bench - didnt warm up enough which is why i dropped the weight.
100kg 2x8
90kg 1x8
60kg 2x12
Incline db press
30kg 3x12
Cable decline flies
3x15
Chest press machine
3x15
Arms was 3 different exercises for 3 or 4 sets per of atleast 15 reps. After the first exercise my arms were so unreally pumped. Im defo putting the pump down to the creatine nitrate in the preworkout and the intra i use. As ive never experienced anything quite like it.
Thanks for reading,
TheProducer
