Evan's Offseason Training: Road to a Pro Card

Training Training Logs
103

[quote]ebomb5522 wrote:

[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…[/quote]

Are you grilling sweet potatoes, or was that the question you were asking him?

Bug is like the Pretty Boy Prince of T-Nation.

I’m just the new kid on the block.

Evan is…idk? Are you part of the cool kid’s table on T-Nation?

104

[quote]detazathoth wrote:

[quote]ebomb5522 wrote:

[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…[/quote]

Are you grilling sweet potatoes, or was that the question you were asking him?

Bug is like the Pretty Boy Prince of T-Nation.

I’m just the new kid on the block.

Evan is…idk? Are you part of the cool kid’s table on T-Nation?[/quote]

Haha, no, I just baked some.

I don’t think I’m at the cool kids table…Bug forgot my invite

105

[quote]ebomb5522 wrote:

[quote]detazathoth wrote:

[quote]ebomb5522 wrote:

[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…[/quote]

Are you grilling sweet potatoes, or was that the question you were asking him?

Bug is like the Pretty Boy Prince of T-Nation.

I’m just the new kid on the block.

Evan is…idk? Are you part of the cool kid’s table on T-Nation?[/quote]

Haha, no, I just baked some.

I don’t think I’m at the cool kids table…Bug forgot my invite
[/quote]

Haha, very nice, do you have any recipes?

I’m gonna have my second steak in a couple of hours.

At least he only forgot, I’m not cool enough to be at the table :cry: so sad

106

[quote]detazathoth wrote:

[quote]ebomb5522 wrote:

[quote]detazathoth wrote:

[quote]ebomb5522 wrote:

[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…[/quote]

Are you grilling sweet potatoes, or was that the question you were asking him?

Bug is like the Pretty Boy Prince of T-Nation.

I’m just the new kid on the block.

Evan is…idk? Are you part of the cool kid’s table on T-Nation?[/quote]

Haha, no, I just baked some.

I don’t think I’m at the cool kids table…Bug forgot my invite
[/quote]

Haha, very nice, do you have any recipes?

I’m gonna have my second steak in a couple of hours.

At least he only forgot, I’m not cool enough to be at the table :cry: so sad[/quote]

Normally I’ll cut a couple up into fries or chips and then bake a couple…mix it up, ya know : )…other than that, it’s pretty basic with potatoes.

107

The cool kids table does not require an invite.

You just show up and see how relieved everyone is that the coolness wasn’t ruined by your absence.

I can only eat sweet potatoes one way. Sliced thin (rounds) and pan toasted with PAM and some kinda season salt.

Hallowed does not like mushy foods.

108

11.18.11

Legs Rep Range
2-1-2 tempo unless noted

Lying Atlantis Hamstring Curls
2 warmups
Work sets:
135 x 8
90 x 16

Power Squat
Warmups: 1 pps, 2, 4
Work sets:
6 pps x 20
7 pps x 10
4 + 25 x 35 (continuous motion)
Hard flex at top of each rep, 2 neg, 2 pos, videos

Barbell RDL using 25s
1 warmup
195 x 15
245 x 12

Leg Extensions
150 x 20
240 x 8
Normal tempo (still top flex) 150 x 25

Single Leg Curl
60 x 20 LR
90 x 15 LR (normal tempo)
60 x 15 LR (back to 2-1-2)

Hack Sissy Squat
1 pps x 25
2 pps x 20
1 pps x 25 (constant tension, 2-0-X)

Hack Squat Calf Raise/Tibia Raises
3 pps x 20/20 x 7 LR
4 pps x 15/20 x 7 LR
5 pps x 12/20 x 10 LR

Marathon leg day. Took about 90 minutes total, and my entire lower body is fried. The 2-1-2 tempo, as I expected, was absolutely insane for every leg movement.

I maxed out the plate capacity on the power squat with the tempo, so I’ll have to figure out a different movement, or just do sets of only 10-20 reps with a nice preexhaust lol.

I’ll throw up some videos later.

I needed to push myself today, going out for Mexican tonight and gonna crush guac + everything in sight.

109

[quote]Hallowed wrote:
The cool kids table does not require an invite.

You just show up and see how relieved everyone is that the coolness wasn’t ruined by your absence.

I can only eat sweet potatoes one way. Sliced thin (rounds) and pan toasted with PAM and some kinda season salt.

Hallowed does not like mushy foods. [/quote]

Haha, ya I’m a big fan of cooking them in a pan like fries or breakfast potatoes, but I also am a huge fan of baking them and then eating them heated up with some melted coconut oil + salt + Mrs. Dash.

110

Brutal stuff…

111

Wow. Ridicilious as usual. How do you feel about the importance or just logic of getting knee wraps specifically for using for power squat/hack squat… and would you also use them on leg press in general? Because whilst I don’t think I’d ever use them to squat I’m happy to make these movements safer on the knees and be able to push them harder. I have a feeling hacks might feel a ton better with a little support there. My gym back at home has a hack and a power squat you see… so I might get in a few leg days w/ them included over Christmas.

112

[quote]jake_j_m wrote:
Wow. Ridicilious as usual. How do you feel about the importance or just logic of getting knee wraps specifically for using for power squat/hack squat… and would you also use them on leg press in general? Because whilst I don’t think I’d ever use them to squat I’m happy to make these movements safer on the knees and be able to push them harder. I have a feeling hacks might feel a ton better with a little support there. My gym back at home has a hack and a power squat you see… so I might get in a few leg days w/ them included over Christmas. [/quote]

I use them on hacks and this is the first time I have used them on the power squat…I don’t wrap them very tight at all, but for some reason, my knees are more comfortable with them than my sleeves. IMO, they are very good when doing hacks, but that is the only exercise that I feel I ‘need’ them on…I don’t use them on back squats, front squats, or leg presses and this is the first time using them for power squats. I have never wrapped them tight enough to really reap the benefits of wraps, but I prob will give that a go at some point.

I think a good pair of sleeves (I use Inzer XT) are a good investment to make first, then go to the wraps if you feel it necessary.

113

[quote]ebomb5522 wrote:

[quote]jake_j_m wrote:
Wow. Ridicilious as usual. How do you feel about the importance or just logic of getting knee wraps specifically for using for power squat/hack squat… and would you also use them on leg press in general? Because whilst I don’t think I’d ever use them to squat I’m happy to make these movements safer on the knees and be able to push them harder. I have a feeling hacks might feel a ton better with a little support there. My gym back at home has a hack and a power squat you see… so I might get in a few leg days w/ them included over Christmas. [/quote]

I use them on hacks and this is the first time I have used them on the power squat…I don’t wrap them very tight at all, but for some reason, my knees are more comfortable with them than my sleeves. IMO, they are very good when doing hacks, but that is the only exercise that I feel I ‘need’ them on…I don’t use them on back squats, front squats, or leg presses and this is the first time using them for power squats. I have never wrapped them tight enough to really reap the benefits of wraps, but I prob will give that a go at some point.

I think a good pair of sleeves (I use Inzer XT) are a good investment to make first, then go to the wraps if you feel it necessary. [/quote]

Sweet reply. I was considering some sleeves at some point so I will probably make the investment soon. Between that and the macademia nut oil, I feel like I’m gaining from this thread! ha

114

[quote]jake_j_m wrote:

[quote]ebomb5522 wrote:

[quote]jake_j_m wrote:
Wow. Ridicilious as usual. How do you feel about the importance or just logic of getting knee wraps specifically for using for power squat/hack squat… and would you also use them on leg press in general? Because whilst I don’t think I’d ever use them to squat I’m happy to make these movements safer on the knees and be able to push them harder. I have a feeling hacks might feel a ton better with a little support there. My gym back at home has a hack and a power squat you see… so I might get in a few leg days w/ them included over Christmas. [/quote]

I use them on hacks and this is the first time I have used them on the power squat…I don’t wrap them very tight at all, but for some reason, my knees are more comfortable with them than my sleeves. IMO, they are very good when doing hacks, but that is the only exercise that I feel I ‘need’ them on…I don’t use them on back squats, front squats, or leg presses and this is the first time using them for power squats. I have never wrapped them tight enough to really reap the benefits of wraps, but I prob will give that a go at some point.

I think a good pair of sleeves (I use Inzer XT) are a good investment to make first, then go to the wraps if you feel it necessary. [/quote]

Sweet reply. I was considering some sleeves at some point so I will probably make the investment soon. Between that and the macademia nut oil, I feel like I’m gaining from this thread! ha[/quote]

Definitely a great investment to make. I would go with either Inzer, APT Convicts (if you can find them), Kono’s, or Elitefts.

I’m happy to help/give tips man, any time!

Maybe I’ll start posting a tip of the day that has to do with any aspect of BBing/training. Something to do with food prep, exercise selection, equipment etc…

115

I’ll have a look, see if I can get anything that’s stocked over here! If not some research to be done… I’ve found some super high quality (but also super stiff/made for PR lifting) knee wraps but not too sure on well priced quality sleeves yet. Research to be done.

The tip of the day sounds good, I think I speak for the vast majority of people reading the logs when I say it would come much appreciated

116

11.19.11

Cardio + Abs

Step Mill (not the full stairs) Max OT
16 minutes as hard as possible
Floors: 137
Calories: 462
Distance: 1377
Average Speed: 86
10 minutes very slow after that (waiting for my buddy to finish his SS so we can do abs)

Standing Rope Crunch (2-1-2)
2 work sets, 1st set was 15-20 reps (don’t count), 2nd was 9 reps, both to failure
Standing Rope Crunch To Side
1 work set x 8 LR to failure

Decline Reverse Leg Ups (full squeeze/pause at top)
Bw to failure
10 lb DB x failure
Bw to failure

Single Arm Cable Reverse Curls
1 set to failure

Solid day of cardio and abs. Really enjoying this Max OT style of cardio, as it’s quick and effective, yet not very taxing at all on my muscles.

Ab work was brutal today. Really hoping to build some thicker abs, as they are a weaker part that needs to pop more. I think this protocol will definitely help.

Also, got a sick compliment today. A guy approached me and my bud as we were walking into the gym, said he’s been watching us train and said I reminded him of Jay Cutler when he used to train here (Jay’s from Worcester and started training here), except I was bigger…wut lol.

Nothing to take that seriously…just nice to hear positive feedback : ).

117

11.20.11

Cardio + Calves

Max OT Stairmaster
16 minutes
Calories: 358
Floors: 120
Distance: 2.55 miles

  • 14 minutes very slow (waiting for friend to finish his SS Stairmaster)
    Totals (OT + SS)
    Calories: 475
    Distance: 3.24 miles
    Floors: 155

Seated Calf Raise
2 work sets to failure
1 x 12, 1 x 16

Foam Rolling + Quad Stretches

When I have been doing cardio, I’ve been doing it in a fasted state…I always feel more productive for some reason doing it this way. I also like the effect it has on my appetite, as I am significantly hungrier throughout the entire day, which is a must during the offseason on an ‘off’ day : ).

I weighed in on the gym scale following cardio at 210.4…still maintaining leanness well, full abs etc. I’ll check my weight post workout tomorrow (which is when I would weigh myself at the beginning of the offseason last year), but my guess is I’ll be somewhere around 215, which would be fantastic at my current conditioning.

118

11.21.11

Chest/Shoulders Shock

Bench Press
Worked up to 315 x 2 (not to failure yet)
Added reverse purple bands
315 x 6
365 x 5
375 x 4
315 x 10
225 (wide grip, to neck, 6 second negative) x failure

Partial Laterals/Front Raise
60s x 40/12
90s x 25/12
95s x 20/60s x failure/12

Hammer Strength Iso Wide Rest Pause
Warmups
4 pps x 20 rest pause (13, 4, 3)

Over-And -Back Press/Power Laterals
95 x 12/45 x 8
115 10/50 x 8
115 x 5/50 x 5/115 x 5/50 x 6/95 x 5/50 x 7
95 x absolute failure/50 x absolute failure

Cable Flies/Smith Incline Press
20/20
13/15
12/12
Failure/failure to failure again

Incline Delt Swings
60 x 60-30 x 30 to 15 x 12

Cable Fly (12-10-8-6-4-2-x reps second holds at contraction)
60 lb

DC Chest Stretch
90 x 70 seconds

Wow. Shock week is going to be brutal.
Bench press was very awkward. 315 felt good, but I didn’t push it on the regular bench because I wanted to really push it on the reverse bands, which felt amazing. I did each set with a squeeze at the top…great chest exercise to shock the body. Laterals/supersets galore for shoulders felt amazing.

Upper body was so pumped after this. Great feeling. I weighed 213 post workout.

119

Looks like a great workout. Eager to try reverse band benching one day. I’ve been checking in here but I find it hard to comment on cardio since I’ve never really done it with any sort of method!

120

[quote]jake_j_m wrote:
Looks like a great workout. Eager to try reverse band benching one day.
[/quote]
x2

121

[quote]spar4tee wrote:

[quote]jake_j_m wrote:
Looks like a great workout. Eager to try reverse band benching one day.
[/quote]
x2[/quote]

The reverse band flat bench has, after today, become one of my favorite chest power movements. The bands allow you to control the weight more when you lower it and get a better contraction with your chest. It’s somewhere between a smith bench press and regular flat press, as while the bands allow you to use more control/flexion IMO, like a smith might, it still requires you to stabilize like a bench press, effectively giving you the best of both worlds in terms of hypertrophy. I’ll be eager to see what doing these with more regularity does for chest.

I used the purple bands, and think that’s an adequate amount of tension to take just enough off to make it effective.

122

Today’s food log:

11.21.11
Meal 1) 4 omega 3 eggs, 4 slices Applegate farms turkey bacon, 1 whole wheat bagel

Meal 2) 8 ounces 99 lean ground turkey, 285 grams yam, ½ tbsp. coconut oil, black bean dip

Meal 3) 2 scoops MGs Powdered Muscle + 1 scoop Vitargo + 4 scoops Xtend + Citrulline Malate + Beta Alanine

Meal 4) (directly post workout): 2 scoops whey isolate + 5 grams leucine

Meal 5) 325 grams yam, 8 ounces 99 lean ground turkey, ½ tbsp. coconut oil, salsa verde + serving reduced sugar ketchup

Meal 6) ¾ cups quick oats + 1 percent milk, 1.5 tbsp almond butter, 1 tbsp sugar free strawberry jam, ¼ banana

Meal 7) 4 omega 3 eggs, 4 slices Applegate farms turkey bacon*

*haven’t eaten this yet, probably will around 9 PM.

Totals:
Fat: 83.9 grams, Carbs: 340.4, Protein: 358.3, Calories: 3,580

Just another day. Have been eating too much lately?prob between 4500-5000/day for the past 4 days or so. I?d like to keep my calories around 3500-4000 on training days for now. As the offseason progresses, I will likely push them up more, but for now, this is just where I?d like them to be.

The protein is a bit higher than what I have/had been eating last offseason, but after reading up on how other natural bodybuilders eat, it seems that while some advocate lower protein intakes, there are also many that have had success with 1.5-2 grams/bw, namely Eric Broser. I’ll be giving this a try for now, while keeping fat and carbs at moderate levels/slowly increasing them as I feel necessary.

Tip of the day: Buy some Smuckers Sugar Free Jam. The stuff is delicious. 5 grams of carbs/tbsp., and it tastes amazing. I have been mixing it in with my oatmeal and Greek yogurt, along with putting it on Ezekiel bread. While I am a fan of sugar post workout, and in that case would use regular jam or preserves, having the sugar free as an option allows me to throw it in with any meal.