WpgMuscles Offseason Journal

[WpgMuscle]

Hey everyone who happens to catch interest in this journal, im just getting the ball rolling with a run down of my recent activity.

I (semi) recently participated in my first contest on march 19th and it was a real eye opener, I had been preparing for my 2nd competition(2011 MABBA Provincial championships). I unfortunately was presented with a situation where I had to drop out. I am upset that I had to but it meant paying for some medication that just so happened to cost 75 dollars a bottle, lasting only a short while, how long I am on it is undetermined.

So in light of this I am not going to be discouraged by it and still train, entering my offseason mode sooner then expected.

Next week is when I go full boar into things with my training,nutrition,supplementation etc. These pictures are just a few I had taken during my then prep and are really the only recent pictures I have, new ones will be taken next sunday.

http://i88.photobucket.com/albums/k189/Marauder43/010.jpg

http://i88.photobucket.com/albums/k189/Marauder43/006.jpg

http://i88.photobucket.com/albums/k189/Marauder43/005.jpg

http://i88.photobucket.com/albums/k189/Marauder43/007.jpg

[WpgMuscle]

Just as a reference pic, this (cropped) picture is from when I was an overweight teenager just entering highschool.


http://i88.photobucket.com/albums/k189/Marauder43/2004-05-05AndrewandBud002.jpg

[WpgMuscle]

Did 30 minutes of morning cardio plus some core this morning, I only do 30 minutes when I actually do cardio due to walking a mile and a half there and back so a 3 mile round trip lol, as far as my bulking plan I will be following a 4 day a week DC Split so something like this.


Monday-Chest/Delt/Tri
Tuesday-Bi/Forearm/Backwidth/Backthickness
Wednesday-
Thursday-Calves/Hamstring/Quad
Friday-Mondays Workout

[WpgMuscle]

did legs today, didnt go to failure but deep squatted 3 plates for 4 reps, at my height and weight I am pretty proud of that, wanting to get this underway!

[WpgMuscle]

did my first 30 min fasted walk, slamming down my first weight session this afternoon, Chest/Delts/Tri fueled by some steak and yams :O

[WpgMuscle]

Incline Smyth Press 245x5+1+1=7 RP


Seated DB Press 65x9+5+3=17 RP


EZ Bar Skullcrusher 75x14+7+5=26 RP


Chest Stretch 60x44 Seconds


Shoulder Stretch Bw x 1 min


Tricep Stretch +45 x 53 Seconds

Finished up the workout with some core work, today I ended up over guessing what I was going to get, but it's destroying yourself in the gym that counts. Each one of these reps were done with as controlled form as possible on the negative and explosive on the positive.

[WpgMuscle]

Best part of the workout is that I walked to and got out of the gym within an hour and 20 mins, today was a lesson learned, tomorrow is Bi/Forearm/Backwidth/Backthickness!

[WpgMuscle]

DB Preacher Curl: 45x 11+5+4=20 RP


Reverse One Arm Cable Curl: 30x12


Bicep/Forearm Stretch: 50 x 1 min 13 seconds


Lat Pulldown: (Setting 12) x 8+4+3=15 RP


Rack Deadlift: 405x8 , 315x12


Lat Hang: BW x 30 seconds , 12 seconds

This was an awesome workout mostly because I hit all of my rep ranges especially with my rack deadlifts! Still getting used to DC training again, did not get the best of grip when I started my back stretch so I decided to do 2 attempts, next time ill get the straps properly wrapped around the handles.
Finished the workout again with some core work and called it a day, I also did a 30 min walk this morning before meal 1.

[WpgMuscle]

Seated Calve Raises: 2platesx12 (5 seconds down, paused for 15 seconds at the bottom)

Seated Leg Curls: 105x12+7+6=25 RP

Hack Squat: 5plates(per side) x8 3platesx23

Best workout in a long time, dug deep with the squats and came out hurting, threw in some core work again along with my stretches for quads and hamstrings. It was a pretty short workout, just over an hour.

[WpgMuscle]

Incline DB Press: 80x11+5+3=19 RP


WG Upright Row: 100x7+5+4=16 RP


CG Flat Smyth Bench: 225x5+3+2=10 RP


Going to keep this short(literally) I have to jet to work!

[WpgMuscle]

Drag Curl: 80x6+4+3=13 RP

Preacher Hammer Curl: 30x13

UnderHand Pulldown: 150x7+5+3=15 RP

Seated Row: 150x12

Bicep/Forearm Stretch: 60x1 min

Back Hang: BWx47 seconds
Short and sweet workout, quality reps each and everyone of them, ive been using MG's Powdered muscle and it has been working wonders so far, keeps the pump going a lot longer then if I used a pre workout product by itself!
Backsquats on the table for tomorrow!

[WpgMuscle]

Leg Press Calve Raise: 3plates (perside) x 11

Standing Leg Curl: 75x9+6+3=18 RP

Barbell Squat: 315x5 225 x15

Quad Stretch: Bw x 1 min

Hamstring Stretch: Bw x 1 min

Considering this was a late night workout.. just...4 hours ago It went very well I switched my sumo ham press on the spot for standing calve raises, I wasnt liking what I was feeling during the warm ups in terms of calve supports plus I can perform leg curls a lot better and really feel them.
The Barbell squats were a little low on the rep side of what I wanted, 1 short of hitting the 6 reps with 315, and 5+ reps off of what I wanted to do with the 225. That being said I took all of my reps to the bottom of the floor, one rep at a time. I however am going back to sleep but felt compelled to update yeterdays workout instead of waiting for a later time.

[WpgMuscle]

Decline Barbell Bench: 235x10+3+2=15 RP

Smith Machine MP: 185x7+4+2=13 RP

Dip Machine: 180x11+6+3=20 RP

Chest Stretch: 65x1 min 16 seconds

Shoulder Stretch: BWx 1min 10 seconds

Tricep Stretch: 45x1 min 20 seconds

Each workout seems to get progressively better and better, other then the temp blood shot eye I had to day after doing the decline press all is good. Lifts are feeling great, stretches are improving. Big changes happening :O

[WpgMuscle]

Ez Bar Spider Curl:95x7+3+3= 13 RP

Pinwheel Curl: 60x8+5+4= 17 RP

Barbell Row: 225x7 , 185x12

DB Row: 90x12+9+6=27 RP

Bicep/Forearm Stretch: 65x57 Seconds

Lat Hang: BW x 1 min

Pretty short and sweet workout! didnt include any core exercises due to it being sore enough as it was. I wanted to do a barbell spider curl but I had to make due with what was given to me, so I ended up just standing at the preacher curl seat , I found do be quite difficult. Each rep was deliberately slow and one at a time with most of these exercises. It wasnt a snails pace by any means but I wanted to do proper form while still push myself. The lat hang was the worst. Lats....forearms...went numb in those last few seconds. Loving every minute of it.

[WpgMuscle]

Incline Smyth Press 245x8+4+2=14 RP


Seated DB Press 65x12+5+4=21 RP


EZ Bar Skullcrusher 85x12+7+5=24 RP


Chest Stretch 65x 1 min 27 Seconds


Shoulder Stretch Bw x 1 min


Tricep Stretch +45 x 1 min 20 Seconds

Todays workout was awesome, increased on every lift, been noticing some slight changes already nothing drastic. Going to have to alter my schedule and workouts to something different, wasnt looking while on the sidewalk(listening to music) and a guy on his bike crashes into my right side, it was nothing at first but my quad is bruised and getting worse. probably didnt help that I tried working legs the same day. Still killing it, just a bump in the road.

[WpgMuscle]

Hey guys hadnt updated in a few days, ive been all over the place, doctors namely checking out my quad since it is quite sore at the moment, though not as bad as before, it is a contusion *or..however you spell it* but not to deep nor damaging. I also have had to go in for more blood work (for something completely different) and it rendered me unable to train the day of (yesterday)
because of this I have to make an emergency change to my workouts for the time being, at will be starting something a bit more regular next week, I will still be updating but just nothing planned/organized.

[WpgMuscle]

Trained calves and shoulders last night, hit 225 for 7 good reps on the seated barbell press. this week has been hectic with the doctors visits/blood work and working on my quad. everything seems to be ok, ive been going back and forth getting told my liver is inflamed, that it got worse but I have no idea what it is I am doing in my life to cause such damage. My first thought was high protein diets, and strenuous activity is enough to raise the levels a bit, and excessive amounts of some vitamins , but to inflame my liver? anyway im still pressing on and everything will be back on a schedule as of tomorrow. It is just a bump in the road.

[WpgMuscle]

As I mentioned there will be a change up in training so here goes.

Incline Smyth Press: 250x9, 230x6
Flat HS Press: 3plates+25x4+1+1-6RP
Machine Dip: 180x10
Incline DB Flye 50x12 , 50x7
V-Bar Pushdown (8)x9 , (7)x8
One Arm Reverse Cable Pushdown: (3)x10

Finished with 4 core exercises and hammered a ton of reps out, great workout for sure,I am a big fan of Dorian yates so I adopted his mentality of strict reps and lower volume, getting everything out of each rep. used a slow and controlled method but with an explosive positive, chest and tri's are hurting right now, tomorrow is legs!

[WpgMuscle]

Barbell Squat: 315x8 275x7

Leg Extension: 120x11 120x9

HackSquat: 4 plates x 10

Leg Curl(Standing): 75x11

Leg Curl(Lying): 135x9

Leg Press: 5 Platesx8

This workout was pretty killer, it doesnt look like much but as I stated all reps are quality. Squats were ATG, leg curls and extensions I used long negatives. By the end of the workout I was taking my sweet time walking into the change room, this makes the walks home all the more difficult lol. This update is a day late (today will be delts and calves).

[WpgMuscle]

Modular Shoulder Press: 180x10 , 165 x9
DB Side Raise (OA Standing): 35x12 , 40x10
Reverse Pec Dec: 150x10
Cable Side Raise: 30x12
Ez Bar Cable Shrug: 225x12 , 205x12 , 190x12
Standing Calve Raise: 300x10 , 330 x 7
Seated Calve Raise: 3platesx9 , 3platesx7

I would probably have to rate that workout pretty average, I wasnt feeling it as much except for the calve raises, a handful of exercises I was hoping to do the stations were under repair whether it was a bench missing or a pulley belt snapped.
weeks been a little rough scheduling doctors appointments, ill have to eventually go to the hospital when they can get me in to further do tests to look at my liver which I still expect is not in as much trouble as its being made out to be, with all the blood tests they have done so far im sure they would be rushing to get me in. Today will be a day off but tomorrow is back day!

[WpgMuscle]

Rackdeadlift: 495x1 , 500x1 , 315x8

Lat Pulldown: 150x9 , 150x8

Rope Pullover: 60x12

DB Row: 100x10

Hyperextension: BWx20 , BWx15

This workout had many highlights, I did a lot of core for the record but did not record them, after I had finished my set of DB rows I set the DB down on the bench turned away for a bit and heard a loud crash it had slowly rolled off and smashed my universal shaker cup drenching my workout journal of all things.
This workout also marked the first time I used 5 plates a side on rack deadlifts I felt a desire to do it so I went for it, it wasnt quite 500lbs so I had to find 2 2.5lb plates to put on the bar and even it out lol.
Great workout overall other then hurting my pride.