Evan's Offseason Training: Road to a Pro Card

Training Training Logs
82

11.14.11

Chest/Delts: Medium Calorie Day

Meal 1) Protein Pancakes (see Fitday for macros): ½ cup quick oats, 3 strawberries, ½ banana, 200 grams egg whites, 1 omega 3 egg, 1 scoop whey/casein/egg white, 1 scoop Fiber Powder

Meal 2) 350 grams white potato, 6.5 ounces 99 lean ground turkey, ½ tbsp. coconut oil, salsa + hot sauce

Meal 3) Peri-Workout Nutrition: 2 scoops MGs Powdered Muscle, 4 scoops Xtend + Beta Alanine + Citrulline + added Leucine

Meal 4) (20-30 minutes Post-Workout): 2 pop tarts, 54 grams Isolyze + 5 grams added Leucine powder

Meal 5) 1 P28 Bagel (delicious) + 35 grams power butter

Meal 6) Chipotle Barbacoa Bowl

Meal 7) 2 slices cinnamon raisin Ezekiel bread, 3 omega 3 eggs

Totals:
Fat: 76.6 grams
Carbs: 394.8 grams
Protein: 302.2 grams
Calories: 3,513

Calories are just where I want them to be right now. Due to cheat meals/going out to eat with mom/high calorie day, the past 3-4 days have had me eating well over 4,000 calories and my weight has more or less stayed the same (205 in the morning).

3,500-4,000 calories/day are right where I want to be right now. I think these will allow me to gain slowly and push my weight up to 230-240 in the next 3-4 months or so.

84

[quote]Hallowed wrote:

[quote]ebomb5522 wrote:

[quote]detazathoth wrote:
Between Evan and Bug, I’m deff the fat friend out of the three guys, :'([/quote]

But you’re so cuddly and strong : )))[/quote]

You’re all borderline obese.

[/quote]

Word.

85

11.15.11

Back/Traps Rep Range

All exercises done with a 2-1-2 tempo unless otherwise specified

Nautilus Machine Pulldown
1 pps x 15
2 pps x 10
Work sets
3 pps x 13, 10

Close Grip T Bars using 25s
75 x 9
125 x 10
175 x 6 (too heavy)
125 x 10
100 x 13
(wow, controlling for 2 seconds UP is brutal)

Hammer Strength Iso Low Row
1 pps x 15 LR
2 pps x 12 LR
1 + 25 x 20 LR

Rack Pulls
Worked up to 585 x 6 (from mid shin, too low)
Then from 2 inches below knee: 500 x 11

Hammer Strength Shrugs
1 set to failure, 2 pps x 20 reps

Amazing back session.

This 2-1-2 tempo is unbelievably tough. It’s one thing to have a controlled negative, which I am very familiar with, but having a very controlled positive is a whole other animal. The fatigue comes much faster, very humbling.

Rack deads were wayyy too low on the 585 set, 2-3 inches below the knee is optimal, mid shin is a bit low for what I’m trying to get out of em’.

Weighed 211 on gym scale post workout.

86

11.16.11

Cardio + Abs + Calves

Max OT Stairmaster
16 minutes
340 calories burned
116 flights
115 Avg Steps/Min

Decline Rope Crunches (2-1-2)/Hack Squat Calf Push (2-4-2)/Tibia Raises (2-1-2)
12/12/10 LR
12/12/10 LR
8/12/10 LR
10/12/10 LR

Reverse Decline Leg-Up/Hack Calf/Tibia
1 x failure/12/10 LR
1 x failure/20 (1-1-1 tempo)/8 LR

Pretty standard, nothing too complicated here.

Bodyweight was 210 following this session on an empty stomach.

87

Although it’s hard to take in the training based on the weights without ever having tried anything like it before… it sounds hard when you describe it. Certainly “new stimulus”… I’d imagine it will work particularly well for back, biceps and other “fatigue” muscles (ala CT)… if it works well for you chest, tri’s etc. too then even better.

Your going to look so much better at that weight this time around, I imagine you’ll consider your old self ‘fat’… lol

88

Evan why have you gained 10lbs of LBM in less than 2 weeks? I don’t like this.

89

[quote]jake_j_m wrote:
Although it’s hard to take in the training based on the weights without ever having tried anything like it before… it sounds hard when you describe it. Certainly “new stimulus”… I’d imagine it will work particularly well for back, biceps and other “fatigue” muscles (ala CT)… if it works well for you chest, tri’s etc. too then even better.

Your going to look so much better at that weight this time around, I imagine you’ll consider your old self ‘fat’… lol[/quote]

So far, this training is great. Working with different tempos has really added another dimension to my training that I think will really pay off with size gains in the areas that need it!

And I wouldn’t consider myself fat in that pic, but I’d like to be leaner at that weight this time around.

90

[quote]bugeishaAD wrote:
Evan why have you gained 10lbs of LBM in less than 2 weeks? I don’t like this.[/quote]

Haha I would love 10 lb of LBM in 2 weeks…not quite that :stuck_out_tongue:

91

[quote]ebomb5522 wrote:
So far, this training is great. Working with different tempos has really added another dimension to my training that I think will really pay off with size gains in the areas that need it!

And I wouldn’t consider myself fat in that pic, but I’d like to be leaner at that weight this time around. [/quote]

Good to hear.

The reason I head it wrote ‘fat’ was because your bodyfat was clearly still pretty low, I just think you will have made huge progress for sure

92

[quote]jake_j_m wrote:

[quote]ebomb5522 wrote:
So far, this training is great. Working with different tempos has really added another dimension to my training that I think will really pay off with size gains in the areas that need it!

And I wouldn’t consider myself fat in that pic, but I’d like to be leaner at that weight this time around. [/quote]

Good to hear.

The reason I head it wrote ‘fat’ was because your bodyfat was clearly still pretty low, I just think you will have made huge progress for sure[/quote]

Haha I know :P.

I’m pretty confident that I should be able to reach the same weight at around 3-4 percent less body fat this time around…which would be huge for 1 year.

93

11.17.11

Biceps/Triceps/Forearms

All exercises done with a strict 2-1-2 tempo unless otherwise specified

EZ Bar Drag Curls (35 lb bar)
BAR x 15

  • 30 x 10
  • 50 x 8
    Top Sets
  • 70 x 8
  • 50 x 10

Smith Reverse Grip Bench
Bar x 12
135 x 7
185 x 7
225 x 7
Top Sets
275 x 7
185 x 15

Meadows Cross Bodies
30 x 12 LR
Top Sets
40 x 12 LR (holy shit)
30 x 15 LR

Seated French Press (35 lb EZ)
1 warmup
50 + bar x 12
30 + bar x 15

Life Fitness Preacher Curl
1 x 15 warmup
40 x 25
80 x 12, 7

Rope Pushdown
1 x 25
1 x 12

Reverse Grip Single Arm Cable Curl
30 x 13 LR, 11 LR, 8 LR

Amazing rep range arm session. Pump was absolutely off the chain from the first set of drag curls all the way till the reverse cable curls.

I absolutely loved the drags and the reverse grip smith press. They both work very well with the strict 2-1-2 tempo, and I can tell that these exercises will be integral in building my arms.

Get ready for a sick leg session tomorrow.

94

Here is the second set of drag curls…this gives you a good idea of the kind of tempo I am trying to perform on ‘rep range’ week.

95

My god, teach me how to bicep

96

[quote]detazathoth wrote:
My god, teach me how to bicep[/quote]

Only if you teach me how to douglas.

97

Hey Evan.

Can I ask you something?

98

[quote]bugeishaAD wrote:
Hey Evan.

Can I ask you something?[/quote]

Yes bug, anything.

99

[quote]ebomb5522 wrote:

[quote]bugeishaAD wrote:
Hey Evan.

Can I ask you something?[/quote]

Yes bug, anything.[/quote]

I think he wants to ask you out on a date. (wicked homo)

GOD SO JEALOUS

100

[quote]detazathoth wrote:

[quote]ebomb5522 wrote:

[quote]bugeishaAD wrote:
Hey Evan.

Can I ask you something?[/quote]

Yes bug, anything.[/quote]

I think he wants to ask you out on a date. (wicked homo)

GOD SO JEALOUS[/quote]

WRONG.

Can you teach me how to be amazin? plz. You have captured the hearts of the Testosterone Nation.

101

[quote]bugeishaAD wrote:

[quote]detazathoth wrote:

[quote]ebomb5522 wrote:

[quote]bugeishaAD wrote:
Hey Evan.

Can I ask you something?[/quote]

Yes bug, anything.[/quote]

I think he wants to ask you out on a date. (wicked homo)

GOD SO JEALOUS[/quote]

WRONG.

Can you teach me how to be amazin? plz. You have captured the hearts of the Testosterone Nation.[/quote]

Not now chief, I’m grilling a couple of Delmonico’s right now

102

[quote]detazathoth wrote:

[quote]bugeishaAD wrote:

[quote]detazathoth wrote:

[quote]ebomb5522 wrote:

[quote]bugeishaAD wrote:
Hey Evan.

Can I ask you something?[/quote]

Yes bug, anything.[/quote]

I think he wants to ask you out on a date. (wicked homo)

GOD SO JEALOUS[/quote]

WRONG.

Can you teach me how to be amazin? plz. You have captured the hearts of the Testosterone Nation.[/quote]

Not now chief, I’m grilling a couple of Delmonico’s right now[/quote]

Lol…sweet potatoes, actually.

Bug, plz, you’re like TNations favorite son…