Evan's Offseason Training: Road to a Pro Card

Training Training Logs
406

2.6.12

Legs

Heels Elevated Front Squats
Work Sets
315 x 11
315 x 9 (video)
225 x 10 (bar slipped)
225 x 23

Lying Leg Curls
110 x 15 to 90 x 15 to 50 x 15 to 30 x failure to 110 x partials

Hack Squats
4 pps x 10 continuous
3 pps x 20 continuous
1 pps + 25 (sissy style) x 20 continuous
1 pps x 30 (sissy, continuous)

Standing Single Leg Curls
1 x 8 LR
1 x 20 LR

Leg Extension
Dropset
4 drops, 50 total reps

Awesome overall leg session. Fronts were feeling a bit heavy today. Even my training partner said the first set of 315 looked very slow, but I still killed them. Hacks and curls felt amazing as well. Am a bit sick, congestion/sore throat/hard time breathing, but I came in and got it done.

407
408

Thanks for the vid.

Really, the one thing I’ve taken away from your leg days and put in my own has been drop setting my leg presses and doing so with leg extensions and lying leg curls (I do a lot of your other stuff as far as controlled 3 sec descents and such, but had been doing so for a little while).

The drop sets have really added a new dimension to my leg workouts, so just thought I’d thank you for (inadvertently) spreading the word, ha.

409

[quote]The3Commandments wrote:
Thanks for the vid.

Really, the one thing I’ve taken away from your leg days and put in my own has been drop setting my leg presses and doing so with leg extensions and lying leg curls (I do a lot of your other stuff as far as controlled 3 sec descents and such, but had been doing so for a little while).

The drop sets have really added a new dimension to my leg workouts, so just thought I’d thank you for (inadvertently) spreading the word, ha.[/quote]

Dropsets are great, and the controlled eccentrics on leg press, hacks, and extensions are also staple techniques in my leg training. Glad they’re helping!

410

2.7.12

Cardio
20 minutes incline treadmill
8 Bike Intervals (15 all out/45 slow)
5 minutes cooldown

Just some cardio…didn’t have time to do my usual abs + calves also, so I will throw them in tomorrow with chest/shoulders.

411

that 315lb front squat was ridiculous, your back looked so wide it didnt even look real

412

[quote]Blackaggar wrote:
that 315lb front squat was ridiculous, your back looked so wide it didnt even look real[/quote]

Haha thanks man…I was pretty pumped to see how wide my back looked also…definintely has improved this offseason so far.

413

I’m hoping to add some mass to my bak soon as well once my pull up belt comes in haha

414

[quote]Blackaggar wrote:
I’m hoping to add some mass to my bak soon as well once my pull up belt comes in haha[/quote]

Good good man!

415

2.8.12

Chest (ugh)/Delts

Barbell Decline
(note)

Dumbbell Laterals
40 x 20, 20, 20
50 x 15

Partials
80 x 35, 35, 35, 35

Leaning Laterals
40 x 10 LR, 10 LR

Rope Rear Delts
30, 30, 30, 30, 30

Elliptical
20 minutes intervals

When I was decline benching, I heard a slight tearing noise in my left pec, so I obviously stopped and felt it out. There was no bruising, change in appearance, or pain doing lateral movements, so I did those and felt great.

I most likely have a slight strain (grade 1 or 2) and will take a break from training chest until this feels better.

416

Really sorry to hear about the injury, man. Hopefully it’ll heal soon.

On a more positive note, it’s getting close to that time of year where all the law school acceptances are being set out. I’m curious: where ya headed?

417

Seems like a case of training smart though… could have been a lot worse from the sounds. Hope recovery is quick.

418

Shit man, that sucks about the pec. Take care of yourself- hope it heals up quickly.

419

Thanks guys…I’m not too worried about it. It doesn’t hurt much and I’ll just be taking it easy with any pressing movements and chest work for the next week or so. I tend to heal pretty quickly and suspect this will be no different.

@3commandments: I have been hearing back, not from my top 2 yet, which are Boston College and Fordham, but I have gotten into American, Uconn, Northeastern, and St. Johns so far. I hopefully will know where I’m going by early March.

420

That’s what you get for walking into the gym and slapping 405 on the bar as your first warmup set… prick.

jk, feel better luv.

421

Just to repeat what others have said hope for a speedy recovery. Whats up with ppl tearing shit all of a sudden

No idea how hard it is to get into law schools but i know i was insanely happy to get into my top two med schools. So that has to feel good to at least be going to law school (or maybe i am off base and its easier than that). I was just hoping to get into any school :slight_smile:

422

@ Bug: Lol…I wish I did it with 405.

@ Ryan: Well, it depends on where you wanna go :P. I am hoping to hear from my top schools soon, which are pretty tough to get into, so we’ll see.

423

2.9.12

Arms

Rope Pushdown/Cable Curls
20/20
3 times through

Machine Preacher Curls
Rest-Pause style called ‘myo-reps’…got this from Meadows
90 x 10, 3, 3, 3, 3, 3, 3 (5-10 seconds between each set of 3)
70 x 12, 5, 4, 3, 3, 3, 3, 3

Overhead Rope Extension (same as above)
1 set of 12, 5, 5, 5, 3, 3
1 set of 8, 2, 2, 2, 2, 2, 2, 2

Supersets
EZ Bar Curls/Pushdowns
10/10
10/10
10/10
10/10

Cordova Extensions/Cross Bodies
10 LR/8 LR
4 sets

Giant Set
Lat Pulldown Curls/V-Grip Pushdown/EZ Drag Curls/Lat Pulldown Pushdown
4 times through, 8-12 reps at each

Done. There is slight pain in my chest so I avoided any real pressing or any movement that would put it in a vulnerable position such as EZ bar extensions of any sort. Training like this allowed me to hit everything adequately and avoid doing any further harm to my chest. It felt pretty good today, still sore and some slight pain if I try and do any pushing movement, but I doubt it’s anything more than a very minor strain. I will take 2 weeks or so off of chest work and then return to it very slowly afterwards.

Until then, I’ll try and do what I can for arms, shoulders, and back. Felt very good today in the gym though.

424

Glad to hear the strain isn’t too bad, Ev. Keep trucking man, you’re a beast.

425

[quote]Blaze_108 wrote:
Glad to hear the strain isn’t too bad, Ev. Keep trucking man, you’re a beast.[/quote]

Thanks brotha, will do!