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Haha yep….but they get used to it.

Yeah knee is already better overnight…Heat pack straight on it when I arrived home:)

thanks dude…hope you recover well also.

T

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Hey All,

Entire weekend off currently which was slightly tough mentally because I love training Saturday mornings but some “discussions” with wifey has lead to having the weekends off over the next 6 weeks hence currently engaging in a LOWER/UPPER split…which is certainly not a problem, in fact after having 2 days off before lifting again I was READY to attack weight today been fully recovered. Long story short, 4 days MIGHT actually suit me better for recovery and hence performance.

Anyway, over the weekend having nothing but resting on the menu (training wise) I ran 2 LOW days…not ZERO, rather lower…obviously running LOW days improves insulin sensitivity AND been hypo caloric keeps less chance of fat gain.

Today is a HIGH day and first day training for the week – LOWER…which went down perfectly minus a VERY minor tweak in right knee/VMO…very.

Looked like this:

Lying DB curls 1 x 12 RP
SM Squats 1 set of 12-15, 1 set of 8-10
Paused SM Squats 2 sets of 10-12
(Both of these were to safe quality failure…given recent knee issues)
Hack Squats 6 x 4 (Going ROCK bottom on these actually made knees feel better)
DB RDL 1 set of 12-15, 1 set of 8-10
BB Glute bridge 1 set of 12-15, 1 set 8-10 (don’t ask me how but I failed to write this into my journal and MISSED THESE…IDIOT)
Narrow Stance Leg Press superset Static Lunge 2 sets of 20 / leg
Adductor machine 1 x 12 RP
BB curls 1 x 12 RP
Rope cable curls 6 x 4
Lower leg lifts 4 x MAX

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Yesterdays session went according to plan … good numbers, connection, pump and no injury 😉

Checked in today and weight is up to 95.1kg with slightly better condition than last week…end of week 1 cruising also.

We did adjust diet from 3 HIGH days, 2 MED, 1 LOW to 1 HIGH, 3 MED, 3 LOW….new training is only 4 days and less gear which may change moving forward providing I hold decent condition.

Today is last session for the week UPPER body. Will post up later.

T

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Brilliant..It’s the best off season / re bound I have ever had after a show.

LOWER body today and pumped to deadlift!
Workout looks like this:

Seated Leg curls 1 x 12 RP
Deficit Deads 1 set of 12-15, 1 set of 8-10
Good mornings 1 set of 12-15, 1 set of 8-10
GHR OR 45deg Hyper with glute/ham focus 6×4 Muscle round
Hack Squat 1 set of 12-15, 1 set of 8-10
Leg Extension 1 set of 12-15, 1 set of 8-10
DB Sissy Squat super Abducto machine 2 sets of 20
Single Arm DB preacher curl 1 x 12 RP
EZY cable curl 6×4 muscle round
Abs 6×4 muscle round

T

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Hey Ali,

To keep leaner off season, higher conditioning to workouts are more effective, heart health, higher appetite, better nutrient partitioning to name a few.

thanks
T

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Hey Guys,

Rest day today…but I did carry out 20 mins of HIIT on a stepmill in a fasted state. I do this 3 times a week even off season.

I typical run a range of basic health supplements namely:
Digestive Enzymes, Garlic caps, Zinc, Vit D, Omega 3, Co Q10, Bergamot, Curcumin, Magnesium, Vit C, Liver Detox liquid, Apple Cider vinegar, B Complex…

In addition to these staples I will be adding Berberine 500mg three times a day to improve insulin sensitivity and I may also add 1000mg Metformin a day. I wad to be super insulin sensitive by the end of my cruise in 6 or so weeks before pushing my true off seas growing ensuring I utilise all nutrients best as possible, staying lean.

T

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Hey all,

Woke up at 95.8kg this morning after a HIGH day followed by cheat meal. Bit soft, holding water from the cheat so this will come down this week…Hoping to be in decent condition in a few days time having adjusted diet also.

BRILLIANT first day back hitting UPPER today. Every single movement went well with an amazing connection, pump etc…ZERO issues with recent niggles here also.

Set up was:

4 total heavy loading sets for CHEST
2 total heavy loading sets for SHOULDERS(pressing)
1 muscle round for CHEST

4 total heavy loading sets for BACK
1 muscle round for BACK

1 RP set for TRICEPS
1 muscle round for TRICEPS

5 total heavy loading sets for SHOULDERS(iso)
1 pump set for traps

2 total heavy sets for calves
1 muscle round for calves

Felt GREAT!
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Hey Guys,

Ok after a FULL 5 days off I feel absolutely amazing. Ate clean the entire time following LOW days. SO glad I made that decision despite not actually wanted to back off…I didnt realise how badly my body needed it. Also down to a cruise dose on Test Cyp only – 200mg / week for the next 6 weeks.

New program started today Lower/Upper split and had a great Lower session today. Everything connected great…mind muscle, pump, strength etc…injuries – felt NOTHING. Very happy:)

Lower looked like this:
Lying leg curls 1 set of 12 RP
BB Back Squats 1 set of 12-15, 1 set of 8-10
BB Back Squats 2 sets of 10-12
Leg Presses 6×4 muscle round
BB RDL 1 set of 12-15, 1 set of 8-10
BB Glute Bridge 1 set of 12-15, 1 set of 8-10
Leg ext super set Walking Lunges 2 sets of 20
Adductor Machine 1 set of 12 RP
EZY bar curl 1 set of 12 RP
Rope hammer curl 6×4 muscle round
Abs 3 sets of 20

GAME OVER!

Today was also a HIGH day food wise…last meal been a cheat meal. I will run 3 MED, 1 HIGH and 3 LOW for this week and assess body comp end of week. I am confident I will be harder…

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Good luck Corrine!

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Thanks James!

Love your work…Following

T

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Hey James,

Hope this question is not too intrusive and I totally respect if you choose not to answer in detail.

What will you actual off season cycle look like after you finish up the re-bound and cruise?

thanks
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Thanks Stefan
T

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OK,

So over the past few weeks each week I have had at least 1 minor injury pop up as a reminder that I may need to back off soon so after some assessment this morning I figured it would be wise I take the next 5 days completely off lifting to fully rest in order to be able to continue to progress in a smarter manner. It’s tough, cuz other than the injuries and joint issues popping up I feel good and strength is up but why wait til it goes to shit…it’s 6 weeks post show for me and I’ve push hard for 21 weeks prior to that with only a few days off prior to each show (peak weeK)

5 days off will be nothing but stretching, some cardio and LOW day diet plan (around 2300-2500 cals). One of the days falls on my daughters 1st birthday so I WILL have some cake 🙂

Upon starting back Monday I will also be moving to a cruise dose gear wise at 2-400mg test cyp. Currently running 750mg test + 500mg NPP since the show was done. After 6-8 weeks of cruising I will push a good off season cycle 2018.

T

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Jordan,

Whilst cruising what would / should your goals be training wise? Same split etc?

I am also literally slightly beat up 6 weeks post show now myself, taking 5 days off training AND cruising next week onward for 6-8 weeks.

Very timely posting lol
Thanks
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Hey Guys,

LOWER body above went down bloody well and worked around VMO injuries destroying my legs with more tension and less explosive pressing. Working well.

After a HIGH day + a cheat meal I woke up at 212lbs, full and ok condition. I wouldn’t want to lose any more condition from where I am now so I will most likely skip the cheat meals end of 2 of the HIGH days moving forward. ( I have 3 a week). This in itself will definately have me tighten up from where I am currently which is cool. Happy with my metabolic rate post show.

I also track my fasting bloods and it’s in the 85-90 range most mornings with higher some mornings after a HIGH+cheat so another reason I’d like to back off cheats. Keeping this lower is obviously wiser to ensure insulin sensitivity is higher….and more actual muscle growth from nutrient absorption.

UPPER body day today…big session:

Pec dec – 6 x 4 set
Plate loaded chest press – 1 set of 12-15, 1 set of 10-12
Plate Loaded shoulder press – 1 set of 11-15, 1 set of 8-10
Narrow Bench press – 3 sets of 10-12 reps
Rope tricep pushdowns – 6×4 set  
Close grip pulldown – 6×4 set
Incline bench dumbbell row – 1 set of 8-10, 1 set of 12-15
Dead stop T bar row – 2 sets of 10-12 reps
Rope lat pulldown 6×4 
Standing Dumbbell side raises – 1 set of 12 triple drop set
Single arm cable side raise – 1 set of 20 reps
Abs – 6×4

Triv