Post by EBA84 on Oct 18, 2007 22:19:05 GMT -5
Well I figured I would start an online journal of my off season as I get ready for the 2008 NPC Masters Nationals. Only have a little over 5 months till I start dieting again so I better make the best of it.
Most of you know me but for those who don't I just won the overall Masters over 40 division and the Open overall at the NABBA Nationals. You can check out the results at:
www.nabba.com
I am hoping to put some more size on and refine what I have during this off season. I would also like to bring my shoulders up some so I will be training them twice a week in the hopes of doing this.
So here we go.
10/19/2007
Tonight was leg night which is my favorite body part to train. I am still easing back into the workouts after coming off my contest diet. I am really easing back into free squats and did them second tonight.
Hack Squats - warm up sets:
2 x 15 x 135, 1 x 15 x 225
work sets:
1 x 15 x 315, 1 x 15 x 365, 1 x 12 x 405, 1 x 10 x 495
burn out set:
1 x 20 x 315
Squats - work sets:
1 x 15 x 225, 1 x 12 x 275, 1 x 10 x 315, 1 x 8 x 365
Extensions - Ascending Sets. These are done 3 sets in a row increasing the weight with each set. Basically the opposite of a drop set. Did the following weights for two sets:
1 x 10 x 110
1 x 10 x 130
1 x 10 x 150
Hammer Strength Seated Leg Curl -
This is my favorite hamstring movement:
1 x 15 x 1 plate
1 x 15 x 2 plates
1 x 10 x 3 plates
Then did two drop sets:
1 x 10 x 3 plates dropped to 1 x 15 x 2 plates
1 x 10 x 3 plates dropped to 1 x 15 x 2 plates
Inner machine - Most guys don't use this machine. This machine is invaluable for filling in that gap between your thighs. Did four sets:
1 x 15 x stack(I think it is 200 pounds)
1 x 15 x stack
1 x 15 x stack
1 x 15 x stack
So there you have one of my leg workouts.
Most of you know me but for those who don't I just won the overall Masters over 40 division and the Open overall at the NABBA Nationals. You can check out the results at:
www.nabba.com
I am hoping to put some more size on and refine what I have during this off season. I would also like to bring my shoulders up some so I will be training them twice a week in the hopes of doing this.
So here we go.
10/19/2007
Tonight was leg night which is my favorite body part to train. I am still easing back into the workouts after coming off my contest diet. I am really easing back into free squats and did them second tonight.
Hack Squats - warm up sets:
2 x 15 x 135, 1 x 15 x 225
work sets:
1 x 15 x 315, 1 x 15 x 365, 1 x 12 x 405, 1 x 10 x 495
burn out set:
1 x 20 x 315
Squats - work sets:
1 x 15 x 225, 1 x 12 x 275, 1 x 10 x 315, 1 x 8 x 365
Extensions - Ascending Sets. These are done 3 sets in a row increasing the weight with each set. Basically the opposite of a drop set. Did the following weights for two sets:
1 x 10 x 110
1 x 10 x 130
1 x 10 x 150
Hammer Strength Seated Leg Curl -
This is my favorite hamstring movement:
1 x 15 x 1 plate
1 x 15 x 2 plates
1 x 10 x 3 plates
Then did two drop sets:
1 x 10 x 3 plates dropped to 1 x 15 x 2 plates
1 x 10 x 3 plates dropped to 1 x 15 x 2 plates
Inner machine - Most guys don't use this machine. This machine is invaluable for filling in that gap between your thighs. Did four sets:
1 x 15 x stack(I think it is 200 pounds)
1 x 15 x stack
1 x 15 x stack
1 x 15 x stack
So there you have one of my leg workouts.