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TRAINING SPLIT

Monday - chest / calves

Tuesday - back

Wednesday - arms

Thursday - hamstrings

Friday - shoulders

Saturday - rest

Sunday - quads


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Day 1- Calves /

Chest

Calves

Standing calf raise x 12 (stack), 10, 8, 8 (have person add more pressure each set)

Seated calf raise x 12 (360 lbs ) , 10 (450 lbs ) , 8 (540 lbs ), 8 (630 lbs ) (we perform seated calf raise on smith machine with bench as we have no seated calf raise)

Chest

Flat bench x 15 (225 lbs), 10 (315 lbs), 10 (405 lbs), 7 (495 lbs), 5 (540 lbs)

Incline bench x 10 (225 lbs), 10 (315 lbs), 8 (405 lbs), 6 (450 lbs)

Crossovers x 15, 12, 10, 15


Day 2 - Back

Weighted Chins x 15 , 12 (45 lbs), 10 (90 lbs), 8 101 lbs)

Bentover row x 15 (225 lbs), 12 (315 lbs), 10 (405 lbs), 8 (495 lbs)

Pulley row x 12, 10, 8,

Body

Building


CARDIO: Biking or power walking 4-5 times per week, 40 mins per session. Abs trained each cardio session

DIET: I eat high protein, medium carbohydrate, and low fat diet. I believe to get optimum muscle growth, you should eat at least 2.5 grams protein per pound of your weight. So I eat around 750 grams of protein e.g. 302lbs x 2.5 = 755 grams protein. Supplements should be used as just that; products that supplement your diet. I say "you need to eat real food to get real growth ".

TRAINING: Here is more of a breakdown of the exercises, reps and sets I am currently performing in the off-season. I will put on some weights that I am using down but with some machines we get people standing on them etc to add more weight so will just leave those weights out. Also we deal in kg over here not lbs so they may be 1-2 lbs out depending on my maths. Also all the weights that I state are real weights that I lift not things that I came up with while dreaming like a lot people do.

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I have trained many different ways in the off-season but at the moment seem to be getting good results from 6 days on 1 off . One key I can give for training is don't be scared to change things around if not working, I will always give an exercise a good couple months to see results in muscle gain as well as strength. Another point to make is if you are getting good results from a set of exercises or just one in particular don't change it until the results stop. You could be missing out on some good muscle gains by just changing exercises for the sake of doing something new.


OFF SEASON DIET

I regularly get seem to get asked what a normal day of eating would be in the off-season so I thought would write that up as my first article. I try not to put on to much extra fat in the off-season as it just makes it harder to prepare for the bodybuilding shows. So to keep the fat off and the blood pressure down as well as making me feel a lot healthier I do 5 cardio's a week , usually for around 40min. Cycling and power walking as well as 1 boxing session a week are my cardio sessions of choice. I always do morning sessions before food as they are most effective for fat loss. My theory with so many cardio sessions in the off-season is for 2 reasons, 1. Real muscle growth seems to occur allot faster as I eat a lot more food because of my faster metabolism 2. The days off getting as big and heavy as possible to further my ego are gone now I realise I only have one body and to take care off it as best you can. Regular blood tests are also recommended in our sport as it goes to the extreme, best to keep tabs on yourself and stop problems before they occur.

MEAL PLAN

9:00 Meal 1 : Protein drink ( 70gram inc milk ), muesli, yoghurt
9:30 Meal 2-3 : Tuna 2 cans , Potato salad
10:00 Meal 4 : Tuna , fruit
10:30 Meal 5 : Tuna
11:00 Meal 6 : Tuna, Noodles
11:30 Meal 7 : Tuna
12:00 Meal 8 : Tuna, pasta
12:30 Meal 9 : Protein drink
1:00 Meal 10 : Chicken , Pasta
2:00 Meal 11 : Tuna x 2 , Noodles
2:30 Meal 12 : Protein drink
3:00 Meal 13 : Tuna , fruit
4:00 Meal 14 : Tuna
5:00 Meal 15 : Protein drink
TRAIN
7:30 Meal 16 : Protein drink
8:00 Meal 17 : Steak, Vegetables
9:30 Meal 18 : 1 litre milk

Just looking at how much I eat in a day , that a lot of food lucky I work from home the kitchen ain't to far away. That is the first time I have written my off-season diet down on paper for a long time. I now know I should be asking a supermarket for sponsorship.




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Day 3 - Arms

Biceps

Standing e-z curl x 12 ( 117 lbs ) , 10 ( 162 lbs ) , 8 ( 184 lbs ) , 7 ( 207 lbs )

DB standing hammer curls x 12 ( 101 lbs ) , 10 ( 112 lbs ) , 10 ( 124 lbs ) ,
10 ( 124 lbs ) these are the heaviest db in our gym we would go heavier

Triceps

Tricep pushdown x 15, 12, 10, 8


Skull crusher's e-z x 15 (117 lbs),12 (162 lbs),10 (184 lbs), 8 (207 lbs)

Day 4 Quads

Leg extensions x 15, 12, 10, 10

One leg legpress x 15 (450 lbs), 12 (630 lbs), 10 (810 lbs), 8 (1080 lbs) I worked these weights out by adding plates. I don't know how much the legpress weighs so add that on.

Hack squat x 15 (270 lbs) , 12 (450 lbs), 10 (540 lbs), 7 (630 lbs). All leg exercises are right down as deep as can go none this half rep stuff

Day 5 - Shoulders

Shoulder press behind neck X 15 (225 lbs) , 10 (315 lbs), 8 (360 lbs), 7 (405 lbs)

Cable side lateral behind back x 15, 15, 15, 15

Barbell shrugs x 12 (315 lbs) , 10 x (405 lbs), 10 x (495 lbs), 8 x (585 lbs)

Day 6 Rest

Day 7 Hamstrings

Lying hamstring curl x 15, 12, 10, 8

Stiff leg dead lifts x 15 (225 lbs), 12 (315 lbs), 10 (405lbs), 7 (450lbs)

Lying hamstring curl x 15