Evan's Offseason Training: Road to a Pro Card

Training Training Logs
846

6.5.12

Chest/Shoulders/Arms/Abs

HS Iso Wide Chest w/ Doubled Mini bands (hard flex for 1 count at top, slow eccentric)
3 x 12 warmup
2 pps x 12
3 pps x 10
4 pps x 8

Low Incline Dumbbell Press (1 second stretch, 1 second flex at top)
50 x 15
70 x 12
80 x 10
90 x 10

Pec Dec (2 second flex)
1 x 20, 1 x 15, 3 x 12

Partial Laterals
50 x 30, 25, 25, 25

Bent-Over Cable Rear-Delts
3 x 15 LR

DB Press
3 sets, 8-12 reps

Rope Pushdown (10 seconds rest)
5 x 12

EZ Bar Cable Curl (3 second eccentric, 1 count at flex)
3 x 8

Reverse Decline Leg Raise (4 second eccentric)
4 sets

Awesome chest/shoulder session…pump was nasty. Haven’t done the iso-wide chest in a while and it felt pretty good, especially with the band tension and the hard flex at the top of the movement. Dumbbell presses felt solid as well…really burnt out with the 50s, 70s, and 80s…by the time I got to the 90s, they were very tough.

Shoulder work felt great as well…loving the partials with the slightly increased ROM.

Will be doing cardio a bit later…stay tuned!

847

6.6.12

Cardio/Abs

Stairmaster Steady State
30 minutes at 80-90 steps/min

Standing Rope Crunch
6 sets

Just cardio. Back tomorrow.

848

6.7.12

Back/Calves/Traps

Dead-Stop Smith Machine Rows (drive elbows back hard, 2-3 second eccentric, set pins 3 inches or so below knee)
135 x 15
185 x 15
225 x 12
265 x 10
275 x 8
295 x 7

Wide Grip Pulldowns w/partner pushing down on eccentric
1 warmup
3 work sets x 8 reps

Rack Pulls (3-4 inches below knee, focus on flexing lats and stretching them on the eccentric, which is controlled)
135 x 5
225 x 4
315 x 3
405 x 3
495 x 3
585 x 3
675 x 2 (all time PR, prob could have done another or 2, but not with good form)

Banded Chest Supported Rows (drive elbows back hard, elbows out as well)
25 x 10
50 x 10
Strip Set
50 x 10, 25 x 8, bands x failure + static holds

Dumbbell Shrugs (3 second squeeze at top)
110 x 2 x 12

Standing Calf Raise/Tibia Raises
1 x 12/10
1 x 12/10
1 x 12/10

Awesome overall back session. The dead-stop smith rows always destroy my entire back. Focusing on driving the elbows back and using as little momentum as possible to get the weight going is key with those.

The partner pushing pulldowns are brutal, especially when your partner really puts a lot of added resistance on. Each rep, the eccentric was roughly 4-5 seconds of me resisting and the concentric was powerful.

Felt like pushing it a bit on rack deads and I was very happy with the result. Since I’ve changed my rack pull form a bit to focus on the lower lats when doing the eccentric, I am doing a 2-3 second negative on each rep, not just setting the weight down, but these felt great. 675 x 2 was fun.

The banded chest supported rows were no joke. I used 2 ‘25 lb’ plates on these and that was tough lol.

I’m going to actually try and ramp this diet up for once. I’ve been eating whatever I’ve wanted really until this week and am going to make a concerted effort for the next month or so to get down to 208-210 hopefully as lean as I was at 202 or so last summer. Cardio/abs later today before I work.

849

Next time you do rack pulls mind trying to snag a video. I would be interested in seeing your form that you speak of.

Great session.

850

That’s a heavy ass rack pull. Your workouts look as brutal and dominant as ever.

Need to try me some of those stair tabatas as well!

851

Nice session, some serious weight being moved on the rack pulls and the smith machine rows sound worth a try for sure.

852

@ Ryan: I’ll definitely get a video next time, as I’ll be doing them next week.

@ Jab: Ya, today’s back session was brutal. Those tabata’s are great, but I really only did them because I was staying in a hotel with 20 + stories lol.

@ Jake: Ya, those rack deads were nice, and the smith rows are a must try for sure!

Did 6 sets of reverse decline leg raises and pikes and 30 minutes of stairmaster this afternoon as well.

853

6.8.12

Arms/Cardio

Fat Gripz Rope Pushdowns/Palms Forward DB Curls (3 second eccentric)
4 sets, 10 + 10 partials/8

Incline Smith JM Press/EZ Bar Curl (full reps, then partials)
3 sets, 15/10 + 8

Fat Gripz Rope Curls/Bench Dips
3 sets

Reverse Curls
3 work sets

Stairmaster
30 minutes

Nice arm work. Cardio sucks. That’s all.

854

6.9.12

Aerodyne Bike HIIT
Warmup
10 intervals (15/45)

6.10.12

Stairmaster
31 minutes

Had to do arms on Friday, so I ended up having 2 straight days of cardio/off. Kinda boring, but I’ll take it. Weighed in at 218.5 this morning and noticeably leaner.

Starting my second 12 week program with JM tomorrow. Should be awesome.

855

6.11.12

Legs

Seated Leg Curls
2 warmup sets
3 work sets, 12 reps
Nice stretch with these and a 3 second negative

Leg Press (shoulder width, sort of high on platform)
1 pps x 15
3 pps x 12
5 pps x 8
7 pps x 8
9 pps x 8
11 pps x 8
13 pps x 8
15 pps x 7
Not a 3 second negative, but 2 with continuous tension

Machine Leg Press
2 warmups
Stack (400 lb) x 8 (dead stop at bottom, machine as far as it would go)
Drop set
Stack x 8 to 290 x 8 to 190 x 8
(negatives increased on these each set)

Walking Dumbbell Lunges
Do all on one leg to failure, rest 45-60 seconds, do all on other
100s x failure Left then Right (did about 20 on each)

Barbell RDL (full ROM, nice stretch, hard flex at top)
Using 25s
145 x 10
205 x 10

Leg Press Calf Raise (done barefoot, 60 seconds between both)
10 sets of 10, last 5 sets at 4 pps

Hill Sprints
8 sprints

Awesome overall leg session. Leg press was brutal. 15 pps is the heaviest I’ve ever gone and it sure felt heavy haha! 7 full reps with a slow negative were plenty. The machine dropset was brutal as well, nice quad pump. Walking DB lunges felt great, but were tough since I was doing all of them on one leg then all on the other. I don’t mind doing sprints on leg day because while I’m a bit tired, the DOMS hasn’t set in quite yet :P.

856

6.12.12

30 minutes incline treadmill (fmc, 1 scoop humapro + 1 scoop genomyx protocol)

Training chest/shoulders/triceps/abs later today…stay tuned.

857

Crazy leg pressing! Have you spent much time directly trying to improve your strength on leg press and hack movements or has the majority of your base strength on them come from spending a long time building up your impressive squat?

858

[quote]jake_j_m wrote:
Crazy leg pressing! Have you spent much time directly trying to improve your strength on leg press and hack movements or has the majority of your base strength on them come from spending a long time building up your impressive squat?[/quote]

I haven’t actually, and since training with JM, I don’t focus on strength as much as I do feeling the muscle working. I guess it’s just kinda a natural progression, but I’ll likely not ever go much heavier than this for fear of hurting myself lol.

859

6.12.12

Chest/Shoulders/Triceps/Abs

Machine Chest Press
3 warmup sets
3 x 8 work sets, hard flex for 1 count at top…increase weight 1 # each set

Incline Barbell Press (continuous tension)
225 x 6, 255 x 6, 275 x 6

Flat Dumbbell Press (deep stretch/hold, 3/4 lockout)
110 x 8, 8

Cable Crossovers (3 second squeezes)
2 work sets

Lateral Swings
50 x 30
60 x 25, 25

Reverse Pec Deck Rear Delts
30, 25, 20, 15

Dumbbell Rear Delt Swing Destroyer
60, 30, 15

Fat Gripz rope push down with 1 hold
3 x 10
Reverse EZ Pushdown
3 sets w/hold

Decline Reverse Leg Raise
1 set to failure
2 sets with partner pushing on eccentric
1 set to failure

Awesome session. Strength was good, pump was ridiculous. Love the machine press while flexing as hard as possible at the top followed by the inclines…good sequence. The deep stretch dumbbell presses also feel great…overall, chest was torched. Delts are already sore lol.

860

Yeah buddy! Looked like a solid lift. Constant tension as in not fully locking out at the top on the incline press?

861

[quote]austin_bicep wrote:
Yeah buddy! Looked like a solid lift. Constant tension as in not fully locking out at the top on the incline press?[/quote]

Yep, you got it Austin. I usually go down to about an inch above the chest and 3/4 of the way to lockout with a smooth motion.

862

100’s for failure sets on lunges…fuck dude… ahahah beast.

863

Sick looking leg and pressing workouts. Those lunges sound like win. Same with that leg press.

I read on another board a post from JM talking how he is against cardio PWO. I was wondering if he is perscribing it for you?

864

checking this thread reminds me how shit i am lol. Leg workout was crazy.

865

@ bignate: Ya, that was a rough set, especially since they were not done alternating.

@ Ryan: JM actually isn’t doing my cardio…that’s me. I personally don’t like doing it PWO, but if I don’t have time during the day, I’ll do it then.

@ Marzouk: Lol, ya man, was a solid workout :stuck_out_tongue: