So It is now winter time and I finally made up my mind that I will go the off season route (not for indulgence please) but I will up my diet rather considerably to get back to a 95/100 Kg's I will however try and not post pictures of that as I despise the roll that comes with eating loads more but I see it as a dire requirement at this stage to pack on some extra pounds and gain some more strength. . . strength which has slowly started to plateau at my current dietary intake and workout regime. .
It does make life a little harder as I have to say goodbye to some beloved supplements and trade them in for some others all with a good cause for the next 6 months and then back to serious cutting again something I have begun to grow fond off . . .So in all things there has to be a plan so why have this blog not if to share my plan (and make me commit to it)
so the shoulder problem has put a little break on my gains (massive break) I was doing 145 Bench press and are now afraid of a meek 40 kilo's but all in time . . .
So I still train HST Based split over three days 1 day off three days again and one day off etc so there is not really a Monday workout or anything like that as the off days change because the session is 8 days in total.
I train as follows (I am just listing it quickly and will do a detailed report later on ) focusing on two separate parts one slow controlled 3 days (part of healing and providing the joints and support muscles to get stronger) and then 3 days super heavy (going as heavy as my body allows me to and keep upping it).
I will continue to do cardio pre workout on normal days and post workout on leg days. . .
So the two sessions Controlled/Heavy are in effect exactly the same but the weights and rep counts will differ as doing very controlled slow reps has a massive effect on the amount of reps one can do and doing heay weights on the other hands does have its limits. .Controlled I will do 4 sets 10-15 reps and Heavy I will do 6-10 reps for 3 sets in a drop set fashion.
Day 1 is leg & Trap day
Shruggs 3/4 Sets
Side raises with trap concentration 3/4 sets
Front Squat and Front Calve raises 3/4 Sets
Hack Squat and Hack Calve raises 3/4 Sets
Flat Squat (To the floor) 2/3 sets
Abs Chrunchies 3 Sets
Knee raises 3 sets
15 Minutes Cardio stepper
Day 2 Shoulder Biceps and back Day (Which is today! by the way)
Shoulder press 3/4 Sets
Chin ups 2/3 Sets
Shoulder stretches (I will provide more details in a next post)
Front Raises 2/3 Sets
Bicep Curls Bar 4/5 sets
Concentration curls 2/3 sets dumbbells
Hammer Curls 2/3 sets dumbbells
Lat flyes bar single load 3/4 sets
Bent over rows 3/4
Dead lifts 3/4 sets(Yeah I am aware of my back problems and will remain cautious)
Abs Chrunchies 3 Sets
Knee raises 3 sets
15 Minutes Cardio stepper
Day 3 Chest Tri's and Fore Arms
Bench Press 3/4 sets
Chest Flies 3/4 sets
Tri presses lying 3/4 sets
Back press tri's 3/4 sets
Wrist curls bar 3/4sets
Wrist curls dumbbells 3/4 sets
Wrist rotational lifts (home built machine) 2 sets
Abs Chrunchies 3 Sets
Knee raises 3 sets
15 Minutes Cardio stepper
Day 4 & 8
Cardio stepper 30 minutes.
So that is what I have in the arsenal for now it will obviously increase as the days go on but I will not change the routine around so much this time as I will be focusing on getting the joints support muscles and weight count up on all these and whilst eating like a pig for a while I will post loads less pics I promise. . .
So where am I now well I am weighing in at a wondrously light 84 kilo's as opposed to last year this time's +/- 100/105 kilo's I have to guess that I am at 8-15% body fat which will obviously now go up to about 30-36% in the next 5-6 months depending on my intake and metabolism if I can keep it tight I might not gain so much fat but it happens. . .as for measurements sorry I still don't have a bloody measuring tape but will get one very soon before I cannot measure anymore from not dieting. . .
So here is the last few photos of me in pursuit of dieting I know I am stopping a bit pre-maturely but all in favor of getting all the joints back on track and in shape and aiding some much needed soulful rest to the mind on grinding out sweat at every chance I get ( I am sure I will continue with that have to maintain a healthy heart) So here is the last pics I have. . .
Yes I have lost loads of weight and volume lately and the shoulder injury effects can be clearly seen on the small little shoulders there shame man time to hot the weights super heavy again. . .
Chest has become very flat after being out of commission for almost 6 weeks now something to be remedied
biceps shaped well but needs some volume as always
Vascularity we'll look back at it in about 4 months as I start to de- diet and gear up for a massive dieting season again. . .
I guess lats suffered from the shoulder hurt the most as they were the first to be stopped from training
Well abs I hope your masters metabolism can keep you clear of too much hard work after this "off season" plan
I plan to increase triceps volume with very hard work coming up
Neck and back hasn't really been a problem for me ever but hey more volume everywhere is to be attained and here I have had the most injuries so far so its time to get all those support muscles here back into action and positive growth
Damn (not the best shot) but my calves just started shaping up and now i am going to push way more nutrients for them to try and maintain stepping off every day. . .
All in all I feel good today making the choice to go for some mass again after working very hard the past year to drop it off but I am only going into it for 6 months increasing my diet at least 3 fold (that is a lot) but lets see what the results are I plan on as usual keeping it sugar free and fat free but with the increase in eating it always have a bit of a negative side as well but I will work it off as summer starts to approach by the end of the year . . .Well that's me for now. . .May you all have a magical day onward and keep training keep track and remain safe
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