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TRAINING
SPLIT
Monday - chest / calves
Tuesday - back
Wednesday - arms
Thursday - hamstrings
Friday - shoulders
Saturday - rest
Sunday - quads
read
more about Body Building Competitions
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,
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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.
read
more
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.
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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
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