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  1. #1
    IFBB PRO sweeney58's Avatar
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    Default Building for a Pro Debut -- Starting at the Bottom

    Having just earned my Pro Card at the 2014 NPC Nationals, I am now preparing to enter my first off-season as an IFBB Pro. We intend on competing the fall of 2015 -- so taking a moderate off-season to build and then dive right in!

    Let's see what magic we can make happen.

    Currently, I do work in the fitness industry, so I have a big more control over my training time in that I do not have to travel anywhere to get my training sessions in.

    Current split:

    Mon- Shoulders/ Chest
    Tues - Back/ Rear Delts/ Abs
    Wed- Arms/ Abs
    Thurs - Legs
    Fri- Shoulders/ Abs
    Sat- Back/ Rear Delts
    Sunday - Plyometrics

    IMG_0056.jpg

  2. #2
    OLYMPIAN LisaRD23's Avatar
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    Congratulations! Making your Pro-debut must be exciting!

  3. #3
    OLYMPIAN CHILDOFGOD's Avatar
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    Congrads

  4. #4
    OLYMPIAN Sunnyday's Avatar
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    Welcome and congrats on earning your pro card! Glad you decided to start a journal here. Looking forward to following you through your offseason and beyond.
    2016 RX Member of the Year & March 2015 Member of the Month
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  5. #5
    IFBB PRO sweeney58's Avatar
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    Backdated a bit -- did I mention that i have a two year old? He was a bit under the weather so time has been a bit scattered these last few days.

    Thursday was a brutal leg day. Our big focus for the lower body during this off season is to build up my hamstrings and add more roundness to my glutes.

    So here it was:

    A Quad-Set of
    Lying Hamstring Curl Dropset X 10/10/10
    Standing Hamstring Curl X 15/15
    36 in Step-up, weighted with DB X 8/8
    Barbell Lunge/ Lunge/ Squat X 8 (each triplet is one rep)

    A Triple Set of
    Vertical Leg Press X 8 Wide Stance/ 8 Narrow
    Seated Hamstring Curl X 15
    Leg Extension Drop Set X 15/12/10 (Descending Weight)

    A superset of
    Single-leg Glute Bridges on the Bosu X 15/15
    Straight-leg Deadlift X 15


    All of those sets are done three times through before moving on the next. Followed by 20 minutes of low-intensity cardio.
    Last edited by sweeney58; 12-13-2014 at 10:26 AM.

  6. #6
    IFBB PRO sweeney58's Avatar
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    Okay, Hopefully playing catch-up is over. Ear infections sure are no fun for the little ones.

    Friday was a really quick shoulder workout, with a dash of cardio due to little man's illness. I had to knock it out and get back home before hubs had to go to work.

    Straight Set
    10-8-6-4's (10 overhead press, 10 side laterals -- decreasing in reps, no rest as you move through the series) X 3

    Superset
    Supinated Decline Cable Flys (Palms toward the ceiling, lifting handles from below/slightly behind to right in front of your eyes) X 10-15
    Incline Flys X 10-15

    Superset
    Overhead Press Machine X 10(wide grip)/ 10 (narrow grip)
    Standing Plate Raises x 15

    Superset
    Upright Row/ Shoulder Press combo X 6-10 (increase weight, decrease reps each set)
    Seated 3's (side lateral, 45 degree front raise, candlestick raise) X 6-10 (increase weight if you have small increment dumbbells, decrease reps each set)

    Superset
    Cable Side Laterals )leaning away from the cable about 30-45 degrees) X 12 each side
    Push-ups to failure

    All of those sets are done three times through before moving on the next. Followed by 20 minutes of low-intensity cardio.

  7. #7
    IFBB PRO sweeney58's Avatar
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    And yesterday's Back routine. You can see some of the moves here: http://instagram.com/sarahsweeney_ifbb/

    I am going to try to start doing some videos too if you would find that fun/ useful.

    Start with Rear Delt Exhaustion:
    Seated Rear Delt Flys on the Pec Deck X 15
    Rep and a Half (top half, squeexing the rear delt to pull back to the top), Wide Grip Assisted Pull-ups X 10 (1.5 reps = 1)

    Triple Set (Go HEAVY!!! Increasing Weight, decreasing reps each set)
    Wide Grip Lat Pulls X 10-15
    Single Arm, kneeling Lat Pulls X 10-15 each side
    Reverse Grip, Seated High Row (ours is the Hammerstrength Iso-Row) X 10-15

    Triple Set
    Wide Cable Row X 15
    Neutral Grip, Straight Arm Pull Down X 15
    Neutral TRX Rows X 15

    Abs --
    Dumbbell Weighted Crunches on the Bosu X 20
    Decline Sit-ups, passing a weighted ball from one hand to the other at the top X 20
    Ab-wheel Rollouts X 20

    Again, followed by 20 minutes of cardio.

    This was admittedly about two hours of work total.

  8. #8
    OLYMPIAN LisaRD23's Avatar
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    Nice workouts!

    I have 3 year old who just started pre-k and has been catching some kind of cold every two weeks.... These kids really know how to suck every last bit of energy out of us!

  9. #9
    IFBB PRO sweeney58's Avatar
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    Alright, backdating may just be a trend in my life-- oh well.

    Monday, SHOULDER SLAUGHTER!!!!

    2 warm-up sets of 10-8-6-4's (10 overhead press, 10 side laterals, and so on and so forth)

    ^^^^ These show up a lot for a reason - volume overload = growth. It's the basic principle behind FST-7 and many other popular hypertrophy training methods. okay, enough theory and on with the application.

    4 Supersets
    Barbell Push Press (overhead press along the front of a power rack, standing) X 15, 12, 10, 8
    Dumbbell Side Laterals X 15

    3 Straight sets
    Hammerstrength Shoulder Press, reverse cowgirl (facing in) for a drop set of 7/7/7 ( I started with 1 25 and 2 10's on each side)

    3 Super sets
    Incline DB Press X 15, 12, 10
    Pec Deck X 15, 12, 12

    3 Super Sets
    Hammerstrength Incline Press X 15, 12, 10
    Underhand Cable Flys X 15

    3 Super Sets
    Cable Cross X 15
    Barbell Upright Row/ Shoulder Press combo X 10, 8, 6 (my weights were 60, 70, 80 - drop 70)

    After ALL of that, ABS -- 3 Sets of
    Cable Kneeling Crunches X 20
    Deadbugs w/ 8lb DB X 20
    Pikes X 10

    AND..... 20 minutes on the stairway to no where!

  10. #10
    OLYMPIAN Sunnyday's Avatar
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    Solid stuff! Love it!!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  11. #11
    IFBB PRO sweeney58's Avatar
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    Today, what my husband always calls Lat-nanigans!

    4 supersets of
    Rear Delt Pec Dec X 15, 15, 12, 10
    SUPER Wide Grip Assissted Pull-ups (pausing at the bottom to deaden the pull) X 15, 15, 12, 10

    3 Triple Sets of
    Rear Delt Cable Flys X 15
    Neutral Grip Lat Pulldowns X 15
    Hammerstrength seated row, neutral grip x 15

    3 Triple Sets of
    Straight Arm Pulldowns X 15
    Underbar Pullups on the Smith Machine to failure
    T-Bar Row, neutral grip X 12-15

    3 supersets of
    Close grip, seated cable row X 15
    Mid Grip Lat Pulldown, exaggerated stretch on the negative, deep (to the sternum) pull on the eccentric motion X 15

    And, ABS. 3 Sets of
    DB on chest, crunches on BOSU X 20
    Decline scissor kicks X 40

    AND my lovely 20 minutes on the step mill.

  12. #12
    IFBB PRO sweeney58's Avatar
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    Arms was a complete volume overload! Time to soak up all this etra food I've been allowed to eat now that we have officially decided how long off season will be and what shows are next.

    Here we go:

    2 Warm-up sets of 20 cambered bar curls, 40 lbs X 20

    3 X Superset
    Rope Hammer Curls X 15
    Dropset of Cambered Bar Curls (50 lbs- Wide Grip, 40 lbs - narrow grip, 30 lbs - Wide Grip) X 10/10/10

    3 X Superset
    Rope Tricep Pull downs (staggered stance, leaning 45 degrees forward -- really trying to fully activate the rear delt- tricep tie-in) X 20
    Dumbbell Curls, seated in an incline bench (holding in the static contraction at the top, do NOT rest the weight on your shoulder) X 10/10 alternating

    3 X super set
    Overhead Tricep Extension on cables (single arm) x 12/12
    TRX Bicep Clutch x 15 (https://www.youtube.com/watch?v=d6VKgLFNFEQ )

    3 X Superset
    Standing Tricep Pushdowns, on the freemotion (Pull both handles down, then complete the motion alternating one arm at a time, holding in the static contraction at the bottom) X 10/10 (drop set of 8 on the last set)
    Decline Skull crushers X 15

    Followed up with ABS, 3 times through with
    Bench Scoops X 10 https://www.youtube.com/watch?v=vp0pqCYKqV8
    Dead Bugs X 20

    And 20 minutes backwards on the elliptical.

  13. #13
    Super Moderator sassy69's Avatar
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    Welcome & congrats on your pro status! Definitely looking like hardcore commitment!

    I am teh jealouz of your vertical leg press. I discovered my gym was planning to buy one, but opted to get more dumbbells instead. WTF???? HOW do you say "no" to a vertical leg press??? Of course I am also waiting for them to realize the painful cost of their lack of HammerStrength plate-loaded iso-row machine. They are slow learners.

    Onward & upward! Looking forward to your progress on the Pro stage!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



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