BZ's Offseason Log to 2012 - ABCbodybuilding

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  #1  
Old 06-12-2010, 10:19 PM
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Default BZ's Offseason Log to 2012

Hey everyone, my name is Brandon. Iíve been posting for a while on Layneís forum (Scivation) and thought it would be a good idea to come in here to get some more feedback from some great athletes and meet some more great people. I just completed 2 shows this past May, you can find my precontest log here:

http://www.scivation.com/forums/showthread.php?t=4822

To catch you up to speed on my offseason so far, the beginning of my offseason log can be found here:

http://www.scivation.com/forums/showthread.php?t=5288

Here is what I will achieve this offseason:

1. Stay ~12% BF
2. Get my strength back (recovering from pre-contest)
3. Experiment more with my training
4. Gain lean body mass
5. Research more on training, nutrition, etc. in order to achieve all of the above.
6. Have fun!

I don't plan on hitting the stage until 2012. I have some weak areas I would like to bring up, not to mention I'm getting married in 3 months and enjoying a honeymoon in Jamaica!

Thanks for following along! Please feel free to critique anything I'm doing/ not doing.

OUTWORK!
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"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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Old 06-12-2010, 10:24 PM
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Default 1 Week Post Show Pics (May 22, 2010)





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TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin

Last edited by klosey; 06-13-2010 at 02:08 PM.
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  #3  
Old 06-12-2010, 10:26 PM
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Default Updated Offseason Pics (June 10, 2010)







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TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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  #4  
Old 06-12-2010, 10:36 PM
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Date:6-11-10

Training:Lower and Arms- ME

BB Squats- ATG
130 x 12
160 x 6
180 x 5
200 x 5
230 x 3 *felt heavier than expected
250 x 3
250 x 3
250 x 3
250 x 4
*Used a different bar, which may have been heavier? Form was right on, lower back felt good. I could have went for 260 x 2-3 reps.

GHR's
Bw (assisted) x 10
Bw (assisted) x 5
Bw (assisted) x 5 *ws
Bw (assisted) x 5 *ws
Bw (assisted) x 5 *ws
*Felt my right hamstring acting up a bit, playing it safe w/ only 3 working sets....I used less assistance this week compared to previous week though. Good contractions!

Leg Press
290 x 10
380 x 8
470 x 6
520 x 8
520 x 9
*pr on weight since post prep

Leg extensions
90 x 10
150 x 8
180 x 9
180 x 9
*pr on weight since post prep

BB preacher curls (30# bar) SS w/ DB OH extensions
50 x 12/ 55 x 12
65 x 8/ 65 x 8
85 x 8/ 80 x 8
85 x 6/ 80 x 8

Nutrition:
Pro- 223
Cho- 301
Fat- 58

Weight:153.0- 153.5

Notes:Good, strong lower workout tonight. Squats are coming along week by week. Iím really focusing going all the way down and sometimes pausing before I come back upÖ.itís all about the muscle/ mind connection! GHRís were stronger than expected. Towards the 3rd-4th set, I could feel some aggravation in my right hamstring (itís been bothering me for the past 2 weeks), so I played it safe and stopped at 3 working sets. I had to cut my workout a little short because the gym was closing, so Iíll hit calves tomorrow.

Nutrition is coming along quite well, weight is holding steady around 153.0- 153.5. I may be bumping carbs up a little bit this weekend. For some reason, the past 2-3 days, Iíve been hungrier than usual. Normally, I donít get too hungry before my next meal, but Iím finding myself almost counting down the time till my next mealÖ.what gives??!! Ha!
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TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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Old 06-13-2010, 02:11 AM
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The pics aren't working for me.
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  #6  
Old 06-13-2010, 10:49 AM
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Quote:
Originally Posted by Shrinking View Post
The pics aren't working for me.
Really???...for some reason they are showing up for me. I guess I can't create a photo album yet, since I'm a newbie. Any suggestions?
__________________
TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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  #7  
Old 06-13-2010, 10:53 AM
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Date:6-12-10

Training:Upper- Hyp. & Calves

Db flies
35 x 12
40 x 17
40 x 15
40 x 15

SS w/

Stiff arm pulldowns
80 x 12
95 x 15
95 x 12--->+3
95 x 13--->+2


Db flat bench (2 sec pause at bottom)
40 x 10
55 x 8
60 x 10
60 x 9
60 x 10

SS w/

Lat pulldowns- shoulder width, overhand grip
90 x 10
120 x 11
120 x 11
120 x 11

HS incline chest press
70 x 12
90 x 13
90 x 12

SS w/

Machine rows- underhand grip
75 x 10
90 x 13
90 x 13

Inverted cable high rope rows
200 x 13


Arnold presses
25 x 10
30 x 9
30 x 10
30 x 11

SS w/

Seated calf- slow tempo
45 x 10
65 x 6
90 x 7
90 x 6
90 x 6

Nutrition:
Pro- 222
Cho- 301
Fat- 57

Weight:153.0- 153.5

Notes: Strength, energy, and mental focus just wasnít all there today. I guess they didnít get the memo that it was time to do work! I managed to get through this workout pretty well with good contractions and pumps all around. Nothing new for this weekendÖ..just some R & R after a busy week!
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TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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  #8  
Old 06-13-2010, 02:00 PM
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welcome to the greatest board on the internet...glad to have you here Brandon
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TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #9  
Old 06-13-2010, 02:09 PM
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Quote:
Originally Posted by bzehr View Post
Really???...for some reason they are showing up for me. I guess I can't create a photo album yet, since I'm a newbie. Any suggestions?
The pics dont show up because they are links to a forum which requires a password to view. easiest way is to create a photo album on something like imageshack etc or on here when react desired posts
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Old 06-13-2010, 08:13 PM
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Logged in, welcome to ABC!
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With God's help...Mens sana in corpore sano
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