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PR train a comin!14293

Rgall92 private msg quote post Address this user
I am going to start logging my off season over the next year or so untill I compete in a natural bodybuilding show in 2015. I recently had a one to one skype consultation with Alberto Nunez of 3dmj to get in place an off season training routine and macro plan, to which I have made some minor adjustments over the last couple of months.

So I guess this is my official log! any questions, advice, critique etc please feel free to ask. Here e few stats to get me started

6'3
203 lbs / 92.2 kg
14% ish Bf
Natty
Uk

Weight training protocal:
Lower strength
Upper strength
off
Lower hyper
Chest/shoulder hyper
Back/Arm hyper
off

Current Macro ranges:
Carbs - 580-600
Fats - 90-95
Protein 250-270
Cals 4130 - 4335
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Perfidy private msg quote post Address this user
Looks very similar to PHAT, which isn't a bad ting.

You can probably drop a bit of protein (50-70g) in exchange for more carbs / fats.
Post 2 IP   flag post
Rgall92 private msg quote post Address this user
Chest/Shoulder hyper

Flat dumbell bench 47.5kg 11,11,11
Hammer chest press 100kg 12,12,12
Dumbell shoulder press 28kg's 10,10,10
Side laterals cable 7.5kg 15,15,15
Dumbell side laterals 8kg 15,15,15
Cable pec flyes 10kg 15,15,15
Face pulls 5 sets 15-20

203.25 lbs this morning.

Macro totals

Carbs 586
Fats 93
Protein 269
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by xPerfidy
Looks very similar to PHAT, which isn't a bad ting.

You can probably drop a bit of protein (50-70g) in exchange for more carbs / fats.


It basically is a modified set up
I am just following what Alberto gave me, the reason they are so high is because naturally with carbs being high I get alot of protein as a Bi-product from them.
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Rgall92 private msg quote post Address this user
And if anyone does happen to give a shit!

'Big 3'

Squat 160kg / 352 lbs
Bench 135kg / 297 lbs
Deadlift 200kg / 440 lbs
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Trev182 private msg quote post Address this user
In for this!

Decent numbers!
Post 6 IP   flag post
Rgall92 private msg quote post Address this user
Quote:
Originally Posted by Trev182
In for this!

Decent numbers!


Thanks buddy, Hopefully we will get them even higher over this off season!
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by Rgall92
Quote:
Originally Posted by Trev182
In for this!

Decent numbers!


Thanks buddy, Hopefully we will get them even higher over this off season!


Im attempting the same at the moment!!
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Rgall92 private msg quote post Address this user
Back/Arm hyper today (Inb4 to much arm volume)

Hammer pulldown 120kg 12,12,12
Dumbell rows 40kg 8,8,8
Cable rows 45kg 15,15,15
Barbell curls 32.5kg 12,12,12
Tricep pushdowns 22.5kg 12,12,12
concentration curls 10kg 12,12,12
Decline dumbell skulls 10kg 12,12,12
Single arm overhead ext 12kg 12,8,8

weight 202.5lbs

As you can see we've got some high arm volume in comparison to Back- simply put arms need some attention this off season so some additional volume should bring them up.

Also does anyone in the UK know where I can get my hands on a box of quest bars for less than £22? they seem to be so expensive over here!
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Trev182 private msg quote post Address this user
As for quest bars, no, cheapest i can get them is £25 delivered!

Where bouts in the uk are you?
Post 10 IP   flag post
Rgall92 private msg quote post Address this user
Holy shit! try dolphin fitness they are like £22.98 with free delivery. I was looking around the £17-£18 mark if possible haha

Birmingham.
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by Rgall92
Holy shit! try dolphin fitness they are like £22.98 with free delivery. I was looking around the £17-£18 mark if possible haha

Birmingham.


Yeh free is you wait ages, im impatient and want my shit NOW!
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Rgall92 private msg quote post Address this user
Agree with you there, I just order all my supps in bulk once a month.. Never tried quest bars, trying to get them on the cheap If I can
Post 13 IP   flag post
Trev182 private msg quote post Address this user
Quest bars are awesome man! Double choc is my favourite.

@firemansi loves them aswell!!
Nice to have someone else british on here!
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ryan_929 private msg quote post Address this user
Quote:
Originally Posted by Rgall92
Birmingham


Where abouts my friend? I too am a brummie
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by ryan_929
Quote:
Originally Posted by Rgall92
Birmingham


Where abouts my friend? I too am a brummie


I was born in Smethwick, But currently live in Bromsgrove just outside of Birmingham. Where abouts you from buddy?
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Rgall92 private msg quote post Address this user
So today's lower Strength!

Workout 1 - Lower Strength
Sumo Deadlifts 3x 3-5
Leg press 3x 4-6
Calf Press 3x 6-8
Leg Extentions 3x 6-8
Unilateral leg work 3x 8-10
Ab Exercise of Choice 3x 8-10

I've pasted this from my spreadsheet as I am not training untill this evening. Deadlifts we're looking at 3x3 @ 155kg today, should be realatively comfortable.

I'll try post a couple of pics on here tomorrow night after upper Strength to give an idea of where I'm currently at!
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Rgall92 private msg quote post Address this user
Also my current supps

just the basics, Nothing out the ordinary-

Whey (ON whey)
Multivit (ON Optimen)
Fish oil (bulk powders super strength)
Creatine (ON creatin)
Pre workout (C4 or Physcho)
Vit D
Post 18 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@Rgall92 have you considered training arms more frequently during the week instead of doing so much on one day? Guarantee you'll have better results. -3X
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by eknight
@Rgall92 have you considered training arms more frequently during the week instead of doing so much on one day? Guarantee you'll have better results. -3X


Alright buddy, cheers for chining in. I already hit them twice per week as I hit them on upper power too, I just have that one day where I'm giving them a little more focus. I'll write up my upper strength tomorrow to give a general gist of how much volume I'm hitting arms with!

They aren't exactly small but being tall on stage my limbs need to be as jacked as possible to over power the little guys haha
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The Dark
Knight
eknight private msg quote post Address this user
I understand that point, but as a natural athlete, doing more on one day isn't going to elicit better growth. Doing an extra day with 48-72 hours between sessions is far superior.

Protein synthesis is the limiting factor for growth. Once you've reached maximum MPS, you can't force more by doing more reps. It just isn't possible for naturals. The way around that is to do a reasonable amount of volume, wait 48-72 hours for protein synthesis to return to baseline levels, and do a reasonable amount of volume again. All other things being equal, you'd get better results doing 200 reps spread out M-W-Sa than all on Monday. -3X
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ryan_929 private msg quote post Address this user
@Rgall92 I'm from Halesowen chap
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Outwork_08 private msg quote post Address this user
In for this.. Working with Alberto=you are one lucky man
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Outwork_08 private msg quote post Address this user
@eknight just curious, was 200 reps spread out evenly over 3 days just an example or is that a real recommendation?
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The Dark
Knight
eknight private msg quote post Address this user
@Outwork_08 completely an off-the-top-of-my-head example. -3X
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by eknight
I understand that point, but as a natural athlete, doing more on one day isn't going to elicit better growth. Doing an extra day with 48-72 hours between sessions is far superior.

Protein synthesis is the limiting factor for growth. Once you've reached maximum MPS, you can't force more by doing more reps. It just isn't possible for naturals. The way around that is to do a reasonable amount of volume, wait 48-72 hours for protein synthesis to return to baseline levels, and do a reasonable amount of volume again. All other things being equal, you'd get better results doing 200 reps spread out M-W-Sa than all on Monday. -3X


I completley agree with you, however as part of my current programme the way it falls is I have one heavy low volume day and one lighter higher volume day (I'm sure you understand the principles behind the programme anyway)

Including directly/indirectly triceps are getting hit 3x per week and biceps 2x per week. IMO this is more than enough frequency and volume to make them bitches grow I will however bare that in mind and over the next couple of training cycles see if its worth adding in some extra arm work on a different day! Cheers mate
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by ryan_929
@Rgall92 I'm from Halesowen chap


haha like 15 mins away, what gym do you train at?
Post 27 IP   flag post
Rgall92 private msg quote post Address this user
Quote:
Originally Posted by Outwork_08
In for this.. Working with Alberto=you are one lucky man


Cheers man, Yeah hes given me a basic set up and left me too it... 'we're watching paint dry' to quote his words haha. I'll only check in with him now if i'm competely at a dead end, 10 weeks in and were slowly moving in the right direction.
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Rgall92 private msg quote post Address this user
So my current average weekly weigh in is at a steady 203lbs, the scale doesnt seem to be moving too much atm so over the next couple of weeks if nothing changes I'll add in 10 grams of fats per day.

Todays upper Strength

Workout 2 - Upper Strength
Bench press 4 3-5
Hammer strengh rows 4 4-6
Dumbell shoulder press 3 6-8
Weighted pull ups 3 6-8
weighted dips 3 8-10
Ez barbell curls 3 6-8
Overhead tricep ext 3 6-8

Bench we are going for 4x3 @ 110kg, again same as Deads yesterday this should be pretty comfortable.

I'll check in abit later with some post workout pics if I get the chance!
Post 29 IP   flag post
Rgall92 private msg quote post Address this user
So I havent logged in a few days as I have been busy with personal life.

so here's whats happend over the last couple of days

15/05/2014- 203.3 lbs, Lower hyper

16/05/14- (today) 204lbs, chest/shoulders hyper

Misc

Macros have been fairly on point at around 600c,250p,90f I'm going to aim for these numbers as they fall within my ranges and are easy to hit.

Also I may need to move gyms soon as the dumbbells at my current one only go up to 47.5kg's and for some movements this is too light for me.

On another note, Body power tomorrow!! Any of you guys going?
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