Abc Featured Athlete: Off season training? Are you kidding me?

[SeanCalder]

This new forum will address in detail my training starting this week up until the NPC Nationals Nov 18&19th. I would like to establish some ground rules:

My exercises and lifts may be identified under a different name elsewhere but I call them what I can best identify them with.

Before weight, form is essential. I will not sacrifice form for weight. So, if you are stronger or weaker pay no mind and try not to compare, for this is about overcoming the mind to move a heavy weight for you not someone else.

Increase in muscle has a lot to do with how long a muscle is under tension. Thus I do not pause in between repetitions and I do full range of motion. If you stop or pause work stops. Then the muscle does not have to adapt and grow. Also the supportive structures can only sustain tension for so long. meaning that form will suffer due to fatigue in tendons, ligaments and fine muscle structures. My speed in which I move a weight through the concentric and eccentric is consistent unless I am trying to stimulate explosiveness in which my concentric is usually 2-3x faster then my eccentric.

I work a regular job like everybody else. After a day at work my strength will vary. Also life stressors can effect training considerably. So, when I post my training I will add subjects like sleep, meals ate prior to training, stress level, and any nagging injury that inhibits full work.

Any commentation I welcome. That being said, I am much more likely to reply if you ask a question.

Enough said. My journal entry will be posted a day after my training due to the fact that I usually train in the PM and want to be able to give my full attention to my posting when I'm rested.

BigWheels out

Note From President Wilson:

Sean Calder is preparing for one of the largest and most competitive Bodybuilding shows in the world. He is also an abc featured athlete. You can read his profile here

http://www.abcbodybuilding.com/becom...redathlete.php

[President Wilson]

Awesome Sean!

Sean also wrote a masterful piece on his chronicles. We will be releasing it shortly!!!

[Venom]

Fantastic! I can't wait to read this. [img]/forum/images/graemlins/laugh.gif[/img]

Thanks for taking the time to share with us, Sean.

I'm really looking forward to reading this Sean! Thanks for giving us an inside look.

[SeanCalder]

Date of training: 9/6/05@1830

Factors affecting training: Worked twelve hours prior to training, slept 6 hours night before, stress level on scale of 0-10 about a 5-6. Consumed 6 meals prior to training. Water intake of 4 liters.

Muscle group trained: Heavy Back and light to moderate calfs to follow.

Exercises Weight Reps Sets

Bent-over BB rows 385 4/5 2
365 5 1
Weighted chin-ups bodyweight+55 7/7/7 3

Hammer strength 270 8/8/8 3
seated single arm
low row

Behind neck pulldowns 240 9/8/8 3

Free motion calf raise stack 40/30/20 3


Overall grade of workout: C+

Points of improvement: more focused attention. Greater hydration prior to training. More attention to form on bent-over rows. Consider adding extra set on first movement to stimulate more neural muscular adaptation to heavier weight.

[SeanCalder]

Date of training: 9/7/05.

Time of training: Trained at 1100 for heavy shoulders and at 1800 for light-moderate chest.

Factors affecting training: Slept 5.5 hours day prior of training, ate 2 meals before 1st training and 4 meals before 2nd training, stress level:8, nagging left elbow tendonitis. Water intake approx 3 liters. Flu-like symptoms.

Muscle groups trained: Heavy shoulders, light-moderate chest.

DB laterals: 32.5lbs x 8, 35lbs x 6
Hammer Strength behind neck press: 270lbsx 7, 270lbsx 6.
Reverse machine flys: 250lbsx 6, 250lbsx 6.
Weighted dips: bodyweight plus 130lbs x 8 and 10.

Incline BB press: 345x 5, 315 x 6.

DB Flat press: 120 x 12, 120 x 10.

Free Motion cable flys: 100x 12 and 12.

Overall first workout grade: B for effort C for results.
Overall second workout grade: B all around.

Areas for improvement: more sleep, stress manangement, better hydration.

[Fahsy]

You have an interesting journal. I notice you use relatively low volume compared to other bodybuilding, is this something you use out of preference or do you cycle between low and high volume training? I like how you add factors that affect training. I can definatly relate to having a tough time in the gym after a tough day at work.

Edit: The other question I wanted to ask is if you follow the PWO shake protocol according to this site after you workout?

[SeanCalder]

I have found that low volume and high intensity works for me. The more I do the less return on my investment. It is important to find what works best for you and stick to it. Not all people are the same. So, a 'cookie cutter' training regimen will only have as much of an effect as the awareness of the individual of the of the progress or lack there of. If it works use it. If it does not work change it up, modify it, or do something completely different.


I do use the PWO shake protocol and think it works great!

[book]

Lagging elbow tendonitis aye [img]/forum/images/graemlins/frown.gif[/img] I feel your pain...literally.

[SeanCalder]

Date of training: 9/9/05

Muscle group: Moderate legs excluding calves.

Leg extensions: 305/205/105 x 8/20/20( super setted)
305/205/105 x 20/12/10 (super setted)
45deg leg press: 12P x 20
16P x 12 P= 45lb plates
16p x 12
Hack squats: 4P x 20
4P x 16
4P x 18
Split DB squats: BW+100lb x 9
" x 7
" x 7
Seated leg curls: 190 x 8+2 assist
150 x 9+ 1 assist
150 x 8+ 3 assist
Prone 45deg ankle supported hip extensions: BW X 12
BW x 8

Overal grade B+ for effort, C+ for results.

Factors affecting training: slept 6+ hours, drank approx 2 liters of water, ate 6 meals prior to training, forgot gym bag at home had to make due at workout with no headphones for music, no timer to guage in between sets, and no wrist wraps for split squats and stiff legged deadlifts. Stress level 5-6. Trained at a gym I have not trained before.

Areas for imoprovement: better hydration!!! More sleep.

It is interesting to note that without my gym bag and training at an unfamiliar facility I actually had a good workout. I will be mixing up my training facilities more often and attempting to train without headphones occasionally to keep interest high especially since Nationals is around the corner. =)