Off Season Support Thread: Post pics and your program to get feedback

**The Solution** · 02-12-2016, 03:36 PM

Any particular weight your looking to get upto this offseason steve?

**Steve56** · 02-12-2016, 05:39 PM

Originally Posted by The Solution

Any particular weight your looking to get upto this offseason steve?

Not really trying to hit a number.. Checking in with my coach every 3 days now under his watchful eye i feel very confident i will bring a much better look later this year. Started working with Chris Tuttle after the show

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**The Solution** · 02-12-2016, 08:54 PM

Originally Posted by Steve56

Not really trying to hit a number.. Checking in with my coach every 3 days now under his watchful eye i feel very confident i will bring a much better look later this year. Started working with Chris Tuttle after the show

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Wise guy from Universal

He posts on another board i pick his brain from time to time.

**BananaHammock** · 02-12-2016, 09:00 PM

Originally Posted by Steve56

So hit 225 this morning

Every training day is getting better and better.. Legs i only hit once since the show
So basically 1 leg workout in 18 days at this point, will hit them again monday

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Totally don't me to flame you here but this is why I only check bodybuilding sites at work while taking a dumb. I really don't need a coworker looking over my shoulder when there's a big muscly stud in his underwear on my phone.

**Steve56** · 02-12-2016, 09:04 PM

Originally Posted by The Solution

Wise guy from Universal

He posts on another board i pick his brain from time to time.

Awesome dude!

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**Steve56** · 02-12-2016, 09:06 PM

Originally Posted by UKwildcat

Totally don't me to flame you here but this is why I only check bodybuilding sites at work while taking a dumb. I really don't need a coworker looking over my shoulder when there's a big muscly stud in his underwear on my phone.

Lmfao

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**BC123Jm** · 02-12-2016, 09:07 PM

Originally Posted by UKwildcat

I really don't need a coworker looking over my shoulder when there's a big muscly stud in his underwear on my phone.

yep happens to me all the time , i wish they had a mode where you could just read the text sometimes

**BC123Jm** · 02-12-2016, 11:54 PM

what do you guys leg workouts look like?
my legs are disappointing me. they havent really gotten any better.
Steve, solution,, data, kevin . what are you guys doing to keep improving like you are ?

**The Solution** · 02-13-2016, 06:29 AM

This was mine yesterday

Lying Leg Curls: (1:2:1:2)
125 x 10 (3 Sets)

A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)

A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)

Barbell Squat: (1:1:1:1)
315 x 6 (3 Sets)

Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)

Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)

Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)

and from my last mesocycle:

Lying Leg Curl:
140 x 20 (Rest Pause)

HS Machine Leg Press:
390 x 15 (3 Sets)

A1:Abductor:
110 x 15 (3 Sets)

A2: Abductor:
110 x 15 (3 Sets)

Barbell Squat: (5:1:1)
135 x 5
185 x 5
225 x 5
255 x 5
295 x 5

DB Stiff Leg Deadlifts Variation:
100s x 20 (Rest Pause)

Leg Curl Glute Bridges:
55 x 10 (3 Sets)

B1: Weight Ab Crunch:
25 Pound Plate x 10 (3 Sets)

B2: Hanging Leg Raise:
BW X 12 (3 Sets)

Originally Posted by BC123Jm

what do you guys leg workouts look like?
my legs are disappointing me. they havent really gotten any better.
Steve, solution,, data, kevin . what are you guys doing to keep improving like you are ?

**KevinCouch** · 02-13-2016, 11:18 AM

Originally Posted by BC123Jm

what do you guys leg workouts look like?
my legs are disappointing me. they havent really gotten any better.
Steve, solution,, data, kevin . what are you guys doing to keep improving like you are ?

I'm just trying to keep some muscle on my legs at this point. I probably will ramp up my leg workouts a little bit at a time to see if my knees can handle it but here's what I've been doing:

Single Leg Extensions 6x12-15 Don't rest between legs just go one to the other
Single Leg Press: 6x12-15 Same thing don't rest between legs
Dumbell Squats: 3 to 4 sets 12-15 very little rest between sets
Standing Single Leg Curl: 5x12-15 Same thing no rest between legs

This gives me a good burn and I'm able to get a halfway decent leg workout in. I do them one leg at a time because for leg extensions my knees hurt too bad if I use a heavier weight. I do my leg press one leg at a time because my lower back cannot handle the stress needed for the weight it would take to do regular presses. My reps are slow and controlled making sure I'm maximizing muscle activation.

Today is leg day and I am going to replace dumbbell squats with front squats to see how my knees and back holds up. Probably won't go over 185lbs, then see how I feel. We all know when you get older the legs are the first thing that goes but I am determined to at least slow down that process.

(Oh and I do hyperextensions on back day and after standing leg curls) On back day I do them with the bench closer to my waist and use my back spinal muscles to do the work and on leg day I put the bench further down on my hips and make my hams and glutes do the work. I do 3 sets of 15-20 holding 50lbs.)

**BC123Jm** · 02-13-2016, 03:19 PM

i guess i need to start squatting . to get them bigger

**Steve56** · 02-13-2016, 08:46 PM

Its funny i haven't trained them once in 18 day and they have filled out like crazy post show and just resting them.
Tomorrow will begin hard leg training again

Here is what i did during the past year
My legs respond pretty well so not sure if this would help anyones legs lol.

Started every workout with hamstrings seated or lying leg curl
Sometimes used partials at the end of sets

Then went to leg press or smith squat

Dont barbell squat anymore at all , all i got was injured so no more

I only hack squated twice all year lol cause my gym doesnt have a hack( but i do love hacks)

Then leg extensions
Stiff leg deads

And adductor machine at the end of most workouts

Leg pic from today

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**RichDC2** · 02-14-2016, 11:05 AM

What's up guys haven't been around in awhile some updates
I'm I guess I'm about 12 weeks post show been keeping things pretty tight still have large cheat meals about twice a week
been followwing DC diet and traing since the show. Pretty much carb cycle, but my carbs don't get that high. Protein is high fats moderate.
Cardio is at least 4 times a week sometimes daily depending on progress.

ive been training 3 times a week sometimes I split it up to the 4x a week
focusing on image.jpgmain compound lifts only beating the log book etc...
ive never been this strong and lean at the same time
I'm currently about 210 up about 25lb from the show

**The Solution** · 02-14-2016, 04:10 PM

@ Steve. I stick away from Hacks, they kill my knees.

**KevinCouch** · 02-14-2016, 04:29 PM

Originally Posted by The Solution

@ Steve. I stick away from Hacks, they kill my knees.

Love Hacks for that tear drop area but I haven't been able to do them in many years. Now when I do any type of squats I have to squat with my knees pointed a little outward taking pressure of my knees. I used to have perfect squat form and going down ass to grass but those days are over for me.