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10-30-2012, 03:38 PM #1
Extreme One's Road to 2015 Team Universe and Master Nationals
Guys,
Well here we go. Hopefully I have the time to keep this up, contribute to all the great other journals and my journal won't SUCK too bad.
2012 Summary: Recently took 2nd in Novice Lightheavy and 6th in the Open Light Heavy at the NPC NJ Gold's Classic. The open division was a wake up call. There were 20 guys and I was outmuscled by the top guys. My starting weight was 183 pounds and after a 17 week prep weighed 190. In 2010 I competed at 160 pounds. In October 2011, I competed at 169. In two years I have gained 30 pounds of stage weight. You can see my recent contest pics in the other thread I started in this section.
2012-2013 Offseason: While I was pleased to gain weight while prepping for my last contest, I do not want that to be the case this time. While I did stay very lean last offseason, I simply did not eat enough and could have afforded to put on a few extra pounds. This offseason I hope to hit a lean 218 pounds. I need to improve my back width and thickness and improve my hamstrings (especially the drop visible in the side poses). I could use more overall development in my legs. Other than that I want to continue to grow thicker and remain balanced.
2013 Contest Prep: The game plan is to hit the NPC Eastern held in November, 2013 as a light heavy. I may hit another show a few weeks prior as a warm up. In order to be competitive in the Eastern, at my height (5'8") I will need to come in at the top of the class, 198, and in better condition than this last show.
In the next few days I will lay out my current offseason diet and supplementation plans. I will also provide a general idea of my current workouts (although I most likely will not log reps, weights, etc., I keep that in a handwritten journal).
Here's to hoping this thing doesn't suck too bad! Thanks guys!Last edited by Extreme One; 10-30-2012 at 03:39 PM.
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10-30-2012, 03:39 PM #2
Damnnit! It sucks already! I spelled my own screen name wrong in the title of this thread! Can a mod please change to "Extreme One's". Man I suck! LOL.
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10-30-2012, 03:44 PM #3
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10-30-2012, 03:54 PM #4
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10-30-2012, 05:50 PM #5
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147744
Yay!
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10-30-2012, 06:21 PM #6
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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10-30-2012, 06:31 PM #7
I'll be following buddy!
My off season begins soon...can't f'ing wait!!
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10-31-2012, 08:40 AM #8
Okay here we go....
Cardio: I hit a high of 4 half hour cardio sessions a week this past prep. I would do three sessions on the stepper and one session of intervals on the elliptical.
Training: First off, thanks for all the great feedback as to things I can do differently with my split. Believe me it is much appreciated and did not fall on deaf ears. At some point I will be playing with my split. That being said for now I am going to leave things as is. The gains I made in the last two years were great and I continued to gain strength and muscle during my entire 17 week prep. I am opting (for now) to ride that wave. I want to see what i can do with a calorie surplus in play. I will get more into nutrition in a bit but the general plan will be to be much more aggressive with calorie increases out of the gate....I am feeling it. My metabolism is screaming and I am sucking up all the extra calories. I can see backing off at some point but I want to take advantage of the rebound to the fullest.
Current split: Don't try this at home and as I am well aware it is not optimal. I am kind of stuck as during the week I have many days that begin at 4 a.m. and I am on the go until 8 p.m. I do chest. shoulders, and tris on Wednesday, legs on saturday, and back, traps, rear delts, and bic on Sunday. IMO this is the best for me. Weekends I have more time to rest, I hit a huge refeed on Saturdays so I have plenty of fuel, and am not pressed for time. Obviously the negatives are the frequency and training legs and back on consecutive days. I will eventually increase the number of workouts but for now, coming off a 17 week prep, I feel that I need the extra days off to allow my body and CNS to receover.
Training philosphies: Compound movements. Perfect form. I love to warm up and then start with my heavier sets and work my way down. After 17 weeks of pushing more weight and focusing on "beating the log book" I will back off the weight a bit. However, I will focus more on "making the weight feel heavy" by utilizing slow negatives, pauses, some drop sets, etc. I will slowly ramp up the weights as the weeks progress.
Recovery Techniques: I am a HUGE believer in the belief that a healthy body is a body more likely to grow muscle. That being said the supps I focus on and to an extent, my diet is based around creating the healthiest body possible. I will get more into that when I discuss my nutritional plan. I incorporate lots of stretching, foam rolling, ice baths (twice a week, they suck! Thanks Bush!), weekly deep tissue massage (I barter by training a great therapist. I train her once a week and she massages me once a week), chiropractic care twice a month (My guy is great. He is 40 minutes away but worth it), and accupuncture as needed.
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10-31-2012, 08:48 AM #9
Wednesday: 10/31/12
Weight: 196. My refeeds are Saturdays so Sunday is my high weight and Saturday mornings are my low. This past Sunday I was 202. I expect come Saturday I will be down to 193.
Abs: 2 sets of hanging leg raises
2 sets of weighted crunches
Chest:
Incline DBs: 2 second pause at the bottom, press to just short of lock out, two second pause at top.
Slight Incline Smythe (flat bench under step-up box): One straight set, one triple drop set
Machine Flyes (hold stretch and hold contraction)
Shoulders:
Giant set: Full range db laterals with partial havier laterals with Hammer Shoulder Press
Note: I need be careful with presses as I quickly develop tendonitis. One of the reasons I do chest, shoulders, and tris together is to limit shoulder overlap. Shoulders get iced after this workout each week.
DC stetch for 60 seconds.
Triceps:
Pressdowns
Decline EZ bar skulls: one drop set
DC stretch for 60 seconds
***A few times at opportune moments I use a tennis ball up against a wall to massage traps and rhomboids. A lot of my shoulder issues stem from tightness in these areas.
Start Time: 5:42 a.m.
End Time: 6:47 a.m.
Length of Workout: 1 hour and 5 minutesLast edited by Extreme One; 10-31-2012 at 08:51 AM.
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10-31-2012, 08:50 AM #10
Question: My entire prep I was getting "wicked pumps". Now that my offseason has arrived, these pumps have gotten nastier. This is a good thing with the exception of the low back pumps I get during any row or dead. Any fix?
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10-31-2012, 08:51 AM #11
Any mods: I have severe OCD and am a bit of a perfectionist. The misspelling in the title of this thread is driving me nuts! LOL!!
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10-31-2012, 08:53 AM #12
Offseason Cardio: half an hour on Monday, Wednesday, and Friday. Moderate intensity. Most likely two sessions on the stepper and one on the elliptical. No intevals.
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10-31-2012, 08:55 AM #13
Looks like a good program.Myself I am off work three days on the weekend so I like you put my most strenuous workouts there.This has me working legs the day after back but honestly I don`t think it has a negative affect.I think if you let it get to you mentally it will but I really haven`t noticed this.
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10-31-2012, 09:07 AM #14
Looks good dude! have you always responded well to lower volume? Can't wait to hear your nutrition plan. keep pushing!
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10-31-2012, 09:44 AM #15
I'm in prep buddy!!! Right behind you with my 2013 goals/plans as soon as show 2 is behind me!!
~Lorrie ~ Mediocrity is NOT an option! ~
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