BZ's Offseason Log to 2012

[bzehr]

Originally Posted by will-work4andro

welcome to the greatest board on the internet...glad to have you here Brandon

Thanks J!

Originally Posted by klosey

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

Thanks, I appreciate it!

Originally Posted by Commander

Logged in, welcome to ABC!

Thanks Commander, much appreciated!

[bzehr]

Date:6-13-10

Training:Abs and Cardio

Abs
Back hyperextensions
Reverse crunches

Cardio
15 intervals (15 sec)- Bike
Levels: 8/ 10/ 12-13
Recovery: 60 sec

Static stretching
Foam roll

Nutrition:
Pro- 223
Cho- 300
Fat- 61

Weight:152.5- 153.0

Notes:Great HIIT session this morning on the bike. Those quads were pumped! Focus was a lot better than yesterday’s. I followed this up with some stretching and SMFR on the foam roll, paying particular attention to the hamstrings, calves, and IT band. I’ve never had any problems, I just think it’s a good idea to do some” preventative maintenance.” I spent the rest of the morning and afternoon with my fiancé; resting up for the week!

[bzehr]

Date:6-14-10

Training:Rest Day

Nutrition:
Pro- 222
Cho- 273
Fat- 58

Weight: 153.0

Notes: I can tell today was a much needed rest day. Mentally, I didn’t want to take one…just because I’ve had a lot of momentum the past 4-5 days and had some pretty good workouts, but I have to listen to my body and let it rest! I increased the carbs some; weight has been steady and has even dropped a bit the past 2 days. I’ll be hitting up delts and arms hard tomorrow!

[will-work4andro]

i'm so **** impressed with your weight...and proud of you for it...people underestimate how hard it is to stay on the diet and slowly bring it up...great work

[misterjaydubyoo]

Welcome aboard...nice to have you!

[bzehr]

Date: 6-15-10

Training: Delts & Arms- Hyp.

DB Shoulder Press
30 x 12
40 x 10
50 x 8
55 x 9
55 x 8
55 x 7--->+2
55 x 7--->+3
*3/2/1 tempo

Machine side laterals
20 x 12
30 x 10--->+4
25 x 9--->+6
25 x 9--->+5

SS w/

Cable rear flies (uni.)
20 x 12
35 x 13
35 x 13
35 x 12

Cable front raises
35 x 15
35 x 15
35 x 15*
*immediately followed by negatives w/ 35 & 25 lb plate.

BB cambered curls
40 x 12
50 x 10
50 x 10
50 x 10

SS w/

OH rope extensions
70 x 12
80 x 11
80 x 10
80 x 10

DB incline curls
15 x 13
12.5 x 15

SS w/

Rev. Grip pulldowns
50 x 18
50 x 17

Cable curls- occluded
35 x 15
35 x 12, 20 x 4
35 x 8, 20 x 8

Rope pushdowns- occluded
50 x 20
50 x 10, 40 x 4
40 x 11, 30 x 5

Nutrition:
Pro- 226
Cho- 315
Fat- 58

Weight: 153.0

Notes: The rest day yesterday definitely helped with my focus and energy levels! I was 110% focused when I stepped into the gym tonight. I had one mission…to destroy my delts and arms….mission was completed. Weights still aren’t where I’d like to see them, but I’m slowly working my up there week by week….strength is just something you gotta be patient with! I’ve found out that doing more than 3 sets of occluded arms is a big difference than just doing 2 sets. I normally only do 2sets of occluded arms, but tonight I felt like doing 3 sets…..I thought my arms were going to explode! It definitely got the blood rushing!

[bzehr]

Originally Posted by will-work4andro

i'm so **** impressed with your weight...and proud of you for it...people underestimate how hard it is to stay on the diet and slowly bring it up...great work

Thanks J....I really appreciate it man! It was very easy the first 2 weeks post contest, I will admit I slipped up ONE day, but I was back the next day and have been ever since. I think it was the "competitor's binge" that caught up with my 2 weeks late! lol! I feel very good physically and mentally on where I'm at. I owe some of this to you since reading your forum really helped me understand what the body does post contest, not to mention take my mind to a new level during my training. Thank again, Jeremy!

Originally Posted by misterjaydubyoo

Welcome aboard...nice to have you!

Thanks, I appreciate that!

[bzehr]

Date: 6-16-10

Training: Lower- Hyp.

Good Mornings at Hack squat
90 x 12
180 x 10
230 x 8
270 x 10
270 x 10
270 x 10
270 x 10

Box squats- DE
130 x 10
130 x 6
160 x 3 x 10 sets
*used 12" box (below parallel)

Hack Squats- occluded
90 x 3 x 15-25 reps

Leg extensions- occluded
45 x 22
45 x 18
45 x 17
45 x 17
*slow and controlled

SS w/

Lying Leg Curls- occluded
30 x 10 *too heavy, therefore I couldn’t feel the contractions. Also, foot placement was too far apart.
15 x 13
15 x 12
15 x 13

Calf Raises- Leg Press
135 x 10
165 x 10
195 x 10
195 x 10
195 x 10
*slow tempo

SS w/

Hip Adductions
100 x 15
110 x 12--->+3
*slow tempo

Seated calf- occluded
10 x 12
10 x 13
*not the best contractions, calves were already worn out!

Nutrition:
Pro- 226
Cho- 315
Fat- 60

Weight: 153.0

Notes: Delts and arms are definitely sore today. It’s been a while since my arms have been sore and I’ve missed that feeling! Good session tonight. I decided to switch things up a bit. I usually train quads first, but decided to start it off with hamstrings first. I’m happy to say that my right hamstring isn’t bothering me anymore; I hope it’s safe to say that it’s a thing in the past. I haven’t done box squats in months, so it was nice to get back to those. I kept rest periods pretty low for each exercise tonight….and it felt good!

I think I may do a deload next week. Last time I deloaded, I was 10 weeks out from my first contest (middle of Feb.), so I believe I may be due for one now. Some days I feel really good and others I feel pretty tired, so that may be a good hint to take one now. This could also be due to me getting about 6-6.5 hours of sleep the past 3-4 nights as well….I’m used to 7-8 hours of sleep/ night.

[bzehr]

Date: 6-17-10

Training: Cardio

25 Min- Arc Trainer

Nutrition:
Pro- 224
Cho- 316
Fat- 58

Weight: 153.0

Notes: Today was a terrible in the gym. I was really tired and my quads, hams, and glutes were sore, so I probably should have taken today completely off since I planned to do HIIT tonight. I got warmed up and planned on giving HIIT a try, after one interval I could tell I just didn't have it in me. So, I finished it out with 25 min of moderate intensity steady state. With my legs being sore and running low on sleep, it's was taking a toll on my body and mind yesterday. I can see a rest day is around the corner! I'll be deloading next week, it's like I have to force myself to deload though, but I know it's for the best!

[bzehr]

Date: 6-18-10

Training: Upper- ME (Champaign)

Db incline
40 x 12
55 x 8
65 x 5
75 x 5
90 x 3
90 x 3
90 x 3
90 x 3 (failed on 4th)

Db flat flies
35 x 10
45 x 6
60 x 8
60 x 8 (barely)
60 x 6 +1 negative

Pullups
+130 x 10
+100 x 8
+70 x 5
Bw x 4
Bw x 4
Bw x 3 1/2
*down in reps from last week.

Db rows (uni.)
55 x 8
70 x 5
85 x 3
100 x 5
100 x 4
100 x
*down in reps from last week.

Stiff arm pulldowns
80 x 10
110 x 6
140 x 8
140 x 8

SS w/

Donkey calf
60 x 10
75 x 8
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6

Machine shoulder press (body masters)
20 x 10
50 x 8
90 x 5
140 x 6
160 x 5
160 x 4 1/2
160 x 4 1/2
*different machine. 4/1/1 tempo


Machine side laterals
20 x 8
20 x 8
20 x 8
*4/1/1 tempo


Nutrition:
Pro- 226
Cho- 314
Fat- 58

Weight: 152.5- 153.0

Notes: I woke up feeling refreshed....I must have had a good night's sleep! I'll be out of town for work tonight and tomorrow, so I had to prep my meals for the road. I'm packing plenty of shakes, some bars, peanuts, rice cakes, bread, and baked lays! I hit up Gold's Gym in Champaign on my way through town and off to a small town near Terre Haute, IN. It was nice training at a different gym, especially when the gym has a lot of different equipment you haven't used or used in a long time. I could have stayed there for another hour or so and hit up lower body (if I wasn't so sore!). I'll be taking tomorrow off and hoping for a full recovery, then I'll hit up lower- max effort on Sunday before I begin my deload next week. Happy Father's Day weekend to all you Fathers out there!!