Fri June 29, 2012, Back/Bis

This is the first time in years that I have trained back and biceps together. I really do not like it because by the time I am done with back my bi's are toast. But I am doing it this way for a little while for overall recovery. I've got chest, shoulders and tri's; legs; and back and bi's. This allows maximum recovery, not beating every muscle multiple times a week.   And the pump was Huge! I also rarely do sets of more than 12 for my back, because the ancillary muscles give out. But I did all sets of 15 reps: 3 sets of pullups; 3sets of rows; 3sets close pulldowns; 1 set pullovers; 4sets alternate db curls; and 4sets concentration curls.

Thur., June 28, 2012, Legs

I got a good workout this morning. It wasn't super intense, but it got the blood in the muscles.
Squats: 45pounds 20reps; 95-15; 135-15; 185-15;225-15; 275-15; 315-6 slow controlled "feeler reps"
leg press: 270-15; 540-15; 700-15,15
leg curls: 60-15; 75-15,15,15
            super set with
   seated calf raises: 50-15; 100-15,15,15
hyper extensions: 15,15,15
           super set with
   knee ups on a bench: 30,30,30, 50crunches, 40twisting crunches

30 minutes treadmill

OFF-SEASON!

Today I begin my offseason! My focus is now on building quality muscle, not too much fat.
The past few days I've been eating whatever I want....starting to feel bad...junk food is no good.
The next few  weeks I will train only 3-4 days a week doing lower volume and stets of 15 to give the body chance to recover a little bit after 17 weeks of hard contest preparation.

This morning I trained chest, shoulders and triceps, with 11 sets for chest, 14 for shoulders, and 8 for tris.