BZ's Offseason Log to 2012

[bzehr]

Date: 6-19-10

Training: Rest Day

Nutrition:
Pro- N/A
Cho- N/A
Fat- N/A

Weight: N/A

Notes: I got some more good last night. Hams and glutes are still a little sore. As far as upper body from yesterday…. back, chest, and delts are pretty sore....love it! For nutrition, I had my cheat meal, first one in 2 1/2 weeks! I had some pretty delicious pizza my fiancé made! Getting up early tomorrow to do lower and arms- max effort then heading out on the boat, then to dinner for Father's Day!

[bzehr]

Date: 6-20-10

Training: Lower and Arms- ME

GHR's
Bw (assisted) x 8
Bw (assisted) x 5
Bw (assisted) x 5 ws
Bw (assisted) x 5 ws
Bw (assisted) x 5 ws
Bw (assisted) x 5 ws

BB Squats- ATG
90 x 10
130 x 5
170 x 5
210 x 5
230 x 3
250 x 5 ws
260 x 3 ws
260 x 3 ws
260 x 4 ws
*form is improving

Leg extensions
90 x 10
150 x 8
180 x 10
195 x 9 *PR!

SS w/

DB Seated Curls
20 x 10
30 x 6
35 x 7
35 x 7

SS w/

JM presses
40 (bar) x 10
90 x 8
110 x 7
110 x 8

Seated calf raises
45 x 8
90 x 7
90 x 7

Nutrition:
Pro- N/A
Cho- N/A
Fat- N/A

Weight: 155.0

Notes: Good energy levels and contractions. I think it's due to the excess of calories from last night! I don't feel like having a deload, so I'm going to try something different. I'm going to try a one day on/ one day off split for a week and see how I feel. If I feel recovered before next week, I’ll continue with my regular schedule/ routine…..as long as the weights are continuing to increase and I feel physically and mentally good.

[bzehr]

Date: 6-21-10

Training: Abs and Cardio

Abs
Back hyp.
Bosu plank tilt
Ab wheel
Reverse crunches

Cardio
15 intervals (15 sec) - Bike
Levels: 8/ 10/ 13 *pr!
Recovery: 1 min.

Static Stretching
Foam Roll

Nutrition:
Pro- 225
Cho- 314
Fat- 65

Weight: 156.0

Notes: Strong HIIT session tonight……the excess of carbs were really getting put to work! I think I finally got caught up on my sleep/ rest, so we’ll see how this week pans out. I plan on hitting up upper- hypertrophy tomorrow, then taking Wednesday off, followed by Thursday back on again. If my workouts are continuing to get better, I’ll hold off on the rest days….

[bzehr]

Date: 6-22-10

Training: Upper & Calves- Hyp.

Db flat bench (2 sec pause at bottom)
35 x 12
45 x 10
60 x 11
60 x 8--->+3
60 x 8--->+3

Lat pulldowns- shoulder width, overhand grip
75 x 12
105 x 10
120 x 12
120 x 11
120 x 10--->+2

Machine rows- underhand grip
75 x 12
90 x 15
105 x 15
120 x 13

SS w/

Db flies (2 sec pause at bottom)
30 x 12
40 x 17
40 x 17
40 x 17

Stiff arm pulldowns
65 x 10
95 x 15
95 x 15

SS w/

HS incline chest press (2 sec pause at bottom)
70 x 12
90 x 12
90 x 8--->+4

Inverted cable high rope rows
150 x 12
200 x 15, 180 x 5 (negatives)

Rear T bench
5 x 10
5 x 12

SS w/

Donkey calf
90 x 10
90 x 5, 75 x 6
75 x 12

Nutrition:
Pro- 224
Cho- 317
Fat- 66

Weight: 155.0

Notes: Strong workout tonight. Went into the gym 100% focused and ready to do work. I was determined to beat my last week's workout, as I did. Great pumps all around, especially in my chest. I really focused on the stretch in the down position on all chest exercises, which really got those contractions going. I didn't take anything to failure, just 1-2 reps before failure. I usually take 3-4 exercises to failure on hypertrophy days, so I'm hoping my recovery time will shorten this time around.

[bzehr]

Date: 6-23-10

Training: Rest Day

Nutrition:
Pro- 221
Cho- 276
Fat- 64

Weight: 154.0

Notes: Today was a much needed day off, I must say. My work schedule lately has been more combined with only getting about 6-6.5 hrs. sleep/ night….it’s taking a toll on me. I’m hoping to finish this week out strong and get some R & R this weekend. I’m ready to hit up lower and arms- hypertrophy tomorrow though!

[bzehr]

Date: 6-24-10

Training: Lower and Arms- Hyp.

Hack squat- bottomed out (2 sec pause at bottom)
90 x 12
140 x 10
180 x 10 x 10 sets
*focused on coming down slow and exploding out of the hole.

Cable pullthroughs (nautilus cable machine)
80 x 10
110 x 6
140 x 10
155 x 10
155 x 10
170 x 10
*lower back was a little tight from hack squats

SS w/

Calf raises- leg press
150 x 10
165 x 6
195 x 10
195 x 10
195 x 10
195 x 10

Leg ext- occluded
45 x 4 x 15-20

SS w/

Lying leg curls- occluded
20-30 x 3 x 12-15

HS Preacher curls
40 x 12
55 x 12
55 x 11
55 x 10
*focused on TUT

SS w/

Machine OH extensions
50 x 12
70 x 11
70 x 10
70 x 10

Db curls- occluded
10 x 3 x 15-20 reps

SS w/

Pushdowns- occluded
70 x 3 x 15-20 reps

Nutrition:
Pro- 227
Cho- 316
Fat- 65

Weight: 153.5

Notes: Good energy and focus....good workout all around. The rest day yesterday really helped out I think. I was itching to get back into the gym tonight. Ever since I my last show May, I just focused on hitting each body part twice/ week and not really following a set schedule just because my pre contest was so structured, I didn't want to get burned out. Plus, I find it more enjoyable by not following a specific training program from time to time. I'm thinking it's time to get back to following a program, in which I'll begin week 1 of PHAT coming up here within the next few days. Tomorrow will be a rest day.....hopefully my rest is catching up!

I snapped some quick photos while I was in the locker room tonight......and I'm pretty happy with these. I'll take some measurements and more pics this weekend to see how I'm progressing this past month.

[bzehr]

[bzehr]

Date: 6-25-10

Training: Rest Day

Nutrition:
Pro- 225
Cho- 275
Fat- 63

Weight: 153.5- 154.0

Notes: Quads are feeling it today! I'm glad it's the weekend, a time to catch up on my sleep and get some good workouts in! Not to mention I'm beginning week 1 of PHAT, so I'm excited to see where I'm at as far as my lifts go. Weight is back to normal from last weekend, so I'll more than likely increase the carbs this weekend.

[Commander]

pictures aren't working for me

[bzehr]

Date: 6-26-10

Training: Upper- Power (55%)

Db incline press
35 x 12
45 x 8
55 x 5 x 5 sets

Machine flies
100 x 12
150 x 8
180 x 10
190 x 9
190 x 8

Rack Chins
Bw (assisted) x 12
Bw x 8
+30 x 5 x 5 sets

Db rows (uni)
50 x 8
60 x 6
80 x 10
85 x 9
85 x 8

Db pullovers
65 x 10
80 x 9
80 x 8
80 x 8

Db shoulder press
35 x 10
40 x 5 x 5 sets

Machine side laterals
20 x 10
30 x 10
35 x 9

Seated calf
45 x 10
55 x 8
70 x 6
90 x 6
90 x 6
90 x 6

Nutrition:
Pro- 224
Cho- 336
Fat- 65

Weight: 153.5- 154.0

Notes: Energy and focus levels just weren’t all there today for some reason. Once I got going, my focus got a little better, maybe I should have taken today off as well..Quads and arms are still pretty sore. Despite only going 55% on core lifts, I was still pretty tired post workout, and I felt like I got a really good workout in. No exercises were taken to failure. I need to pay more close attention to this, especially during hypertrophy days. I think this will be the cure to me being so tired during the week and in between workouts as I don't think I'm recovering properly.