Kjmont's Extended Offseason

Training Training Logs
121

Saturday - Day 1, Week 3 - Legs (Doomsday)
Had to change two exercises again because gym closed so I had to train at home…

A. Leg Press (legs and toes touching, very close and low to mimi leg extension)
Counted as if on 45 lb bar…
135 x 30
3 x 30 w/ 225
275 x 60 sec isotension w/ 10 bottom partials

B. Leg Press
10 reps wide and slightly high, 10 reps close and slightly low
4 x 20 w/ 225

C. Split Squats
Bw x 10
3 x 10 w/ 8s

D. Deficit Stiff Legs - 6 x 8 w/ 185

Done. Legs are trashed and it was hard today because today has been a very bad day today…will post more about it tomorrow…

122

Sunday - Day 2, Week 3 - Chest and Shoulders (Doomsday)
A. Cybex Machine Press - believe I used 110 x 10 for my top set

B. Incline Smith Press
Fucked these up a bit, Did:
135 x 8
185 x 8
205 x 8, 165 x 8, 115 x 12

C. Paused Bench
95 x 6
135 x 6
155 x 6
175 x 6
195 x 5

D. Stretch push ups x 8, 7

E1. Lateral Raises - sets of 10 w/ 20
E2. Seated DB press - 40s x 8 (squeezing hard at the top)

F. Machine Reverse flies - 3 x 20 and 30 bottom partials w/ 10 lbs (…couldn’t even raise my arms to do the band pull aparts…)

123

Monday - Back
A. Meadows Rows - 4 sets of 8 w/ 75 (counted weights only)
B. Stretchers - 100 x 8, 7, 8, 8
C. Meadows Pullovers - 3 x 10 w/ 55

D. Deadstop smith row - 3 x 8 w/ 135 (counted smith bar as 45)
E. Prone Smith Shrugs (bench incline to second pin) - 3 x 10 w/ 95 (2 sec squeeze)
F. Banded Hyperextensions - 3 x 16 w/ black band

G. Cable 1.5 Curls - 3 x 10 w/ 25
H. DB Cross Body Hammers - 3 x 10 w/ 15s

Brutal back session…the meadows rows felt great today and got me a wicked pump…

124

Wednesday - Extra Legs Day
A. Banded Leg Curls (60 sec rest) - 6 x 10 w/ blue band
B. Banded Adductors - 4 x 10 w/ blue band

C. Box Squats (2 sec pause on box)
Bar x 2
95 x 2
8 x 2 w/ 155 (60 sec rest)

D. Speed Sumo Deadlifts - 10 x 1 w/ 185

Did something a little different this week for the extra session, did more of a westside style DE day. I think I will be alternating the two workouts every other week to become more explosive…

125

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Some new photos…I feel like my chest and quads look fuller…

126

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2…sorry the photos are so big this time around…

127

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last one…

128

Thursday - Arms
A. Barbell Curls
45 x 12
65 x 15
50 x 15
50 x 8 and 7 w/ 45

B. Seated Supinating DB Curls
25s x 3r-3l / 3-3 / 3-3/ 3-3/ 3-3/ 3-3/2-2 = 20 total reps. (1 set)

C. Standing Barbell Curls (2 sec neg, not lowered all the way. hard squeeze) - 5 x 6 w/ 45

D. Bench Dips (3 sec neg)
bw x 15
25 x 14, 10 and 4 w/ bw

E. band Pushdowns - 3 x 15 pumping reps w/ black band
F. Ez Bar extensions (2 sec neg) - 4 x 10 w/ 40

Great arm session…pumped and trashed…loving it!

129

Saturday - Week 4, Day 1 - Legs (Doomsday), diet, and rant about life…

A. Leg Extensions (top half rom…or hell on earth as I learned it to be called…)
did sets of 12 to warm up
85 x 15 and 5 w/ 80
80 x 25, 22 and 8, 21 and 15 w/ 70

B. Squats (3 sec neg, explosive conc)
Bar x 6
75 x 6
95 x 6 (work set)
115 x 6 (work set)
135 x 6 (work set)
165 x 6 (losing explosiveness so I stopped)

C. Leg Press - used 4 PPS for the sets of 10 (90 sec rest)

D. Barbell Stiff Leg Deads (used 25s
145 x 12, 12, 8 (had to speed it up because gym was closing and just didn’t rest enough the last set)

E. Seated Leg Curls (had to make shift these and move fast, kept the set and reps the same but only rest 30 sec)
4 x 15 w/ 70

there I don’t believe I gave away too much…

Diet
I am finally working with John on my diet and it is great and it’s only been 2 days. It is nice to not have to think about anything for a change and he is having me do things I never thought about doing things on my own. Since I can’t give anything away I am just going to tell you my diet is 72g of fat, 386g of carbs, and 364 of protein on training days and 92g of fat, 243g of carbs,and 310g of protein on off days. I am supposed to have 2 cheat meals a week right now and I am loving my postworkout meal which is 3 cups of trix, 2 cups almond milk and 2 scoops whey. Absolutely beautiful…

Life
So my life isn’t frequently a bundle of laughs, but on occasion it has been but in all honesty this has been a very rough few weeks…
My type 1 diabetes is getting bad again and out of control leaving me feeling VERY sick and pouring insulin in with little to no effect only to run ridiculously low…found out recently someone that I have considered a friend has only been using me to help him progress diet and training wise to only mock me behind my back…my other friends have time and time again turned their back on me when I desperately needed aid after I had did them favors without fail…I was just laid off from my job…My car ran out of gas twice this week…I failde my math class because I missed a test because of my diabetes…I am over stressed…and sometimes the only thing that motivates me to keep going is my girlfriend and lifting and I am starting to realize those are the only to entities that care if I am alive or dead on this planet…

Sometimes I don’t even feel like I have a friend in jesus…

I have to become great, because I won’t let all of this to be for nothing.

-Kevin Montufar

130

Sunday - Week 4, Day 2 - Chest and Shoulders (Doomsday)

A. Decline Tilt DB Press (2 x 25s stacked, good stretch, hard flex)
35 x 10
50 x 10
60 x 10
70 x 10
80 x 10
85 x 10 (had to have been some kind of pr)

B. Shallow Incline Smith Press
135 x 8
155 x 8
175 x 8
195 x 8, 155 x 6, 95 x 15

C. Reverse Band Pause Bench (maybe 80 lbs of tension off…?)
135 x 5
Added reverse bands
225 x 5
5 x 5 w/ 255

D. Machine Flies - 3 sets

E. Reverse Pec Deads - sets of 35, 30, 25, 20 w/ 45
F. Seated DB Press - 55 x 8, 8, 7, 7 (squeezed at top)

G1. Slight Lean Forward Laterals - sets of 10 w/ 15s
G2. Over and Backs - sets of 10

H. Cable Side Bends - 3 x 15 w/ 120 (hard squeeze)
I. dip Leg Raises - 5 x 5 (will progress these more form week to week)

Great chest pump, ok shoulder pump. Had to eventually leave some stuff out so if anyone actually reads this they can’t just figure out the program…but I still need to type alot of it up so I know where to beat my weights at!

131

Monday - Week 4, Day 3 - Back
A. Heavy DB Rows
Worked up to 90 x 22

B. Db Pull Overs - 3 x 10 w/ 55
C. Giant Cambered Bar Rows - 4 x 8 w/ 120
D. Barbell Shrugs - 3 x 10 w/ 185 w/ 2 sec squeeze

E. Sumo Deads (pulled from floor instead of rack)
worked up to 365 x 3 (2 reps easily in the tank)

F. Band Goodmornings
Green band x 40
blue band x 30
red band x 20

Make shifted a meadows workout tonight. Kept the overall plan the same, but had to tweak a few exercises…

132

Thursday - Week 4, Day 4 - Secondary Legs
Felt the need to go heavy this week soo…

A. Band Leg Curls
2 x 10 w/ green band
4 x 15 w/ blue band

B. Band Adductors - 3 x 10 w/ blue band

C. Wide-Stance Box Squats
Bar x 2
95 x 3
2 x 2 w/ 135
195 x 5
210 x 5

D. Wide-Stance Free Squats - 2 x 2 w/ 210
E. Pause Squats w/ 20 lbs around neck - 3 x 5 w/ 95 w/ 20 (5-7 sec pause)

Done.

133

Friday - Week 4, Day 5 - Arms (doomsday)

A1. Hammer Curls (hard squeeze)
10 x 10
15 x 8
4 x 12 w/ 20s

A2. Barbell Curls
30 x 8, 8
20 x 8, 8

B. Preacher Curls (hard flex on each rep, 30 sec rest)
40 x 8, 6, 5
30 x 6, 6, 5
20 x 6, 6 w/ 6 bottom paritals and 10 sec isohold

C. Bench Dips (2 sec neg, 30 sec rest)
Bw x 8
45 x 8
90 x 8, 8, 8, 6
45 x 8, 8, 8, 8

D. Pronated Kicks - 4 x 8 w/ 20s
E. Ez Bar Incline Extensions - 70 x 10, 10, 10, 8 (strength went WAY up on these)

This was such a great arm workout that I had to post this…the pump was wick and my arms were trashed. I was getting ready to get training ADD but I did this and damn…never looking back…

134

Keep growing, my friend.

135

[quote]spar4tee wrote:
Keep growing, my friend.[/quote]

Thanks! I plan on it lol

136

Saturday - Week 5, Day 1 - Legs, Doomsday (Awesome Squat Session)
A. Lying Leg Curls
Worked up to:
100 x 12, 11
90 x 12, 8

B. Squats (wide stance, oly shoes)
Bar x 5
135 x 5
185 x 5
205 x 5
Dropset: 225 x 10 and 135 x 10

C. Leg Press (10 wide and higher, 10 closer and lower)
1 PPS x 4-4 warm up
2 PPS x 10-10
3 PPS x 10-10
4 PPS x 10-10

D. Bulgarian Split Squats - 4 x 10 w/ 20s

E. Barbell Stiff Leg Deads (25s ROM, Squeeze Glutes) - 3 x 12 w/ 145

Awesome awesome workout, trained with a friend who nutted up and we both killed it. I am very happy with the squat performance and the leg press, I am definitely getting stronger. Had to tweak the split squats from lunges, I still can’t put too much weight on the tip of my toe without pain.

137

Saturday - Week 5, Day 1 - Legs, Doomsday (Awesome Squat Session)
A. Lying Leg Curls
Worked up to:
100 x 12, 11
90 x 12, 8

B. Squats (wide stance, oly shoes)
Bar x 5
135 x 5
185 x 5
205 x 5
Dropset: 225 x 10 and 135 x 10

C. Leg Press (10 wide and higher, 10 closer and lower)
1 PPS x 4-4 warm up
2 PPS x 10-10
3 PPS x 10-10
4 PPS x 10-10

D. Bulgarian Split Squats - 4 x 10 w/ 20s

E. Barbell Stiff Leg Deads (25s ROM, Squeeze Glutes) - 3 x 12 w/ 145

Awesome awesome workout, trained with a friend who nutted up and we both killed it. I am very happy with the squat performance and the leg press, I am definitely getting stronger. Had to tweak the split squats from lunges, I still can’t put too much weight on the tip of my toe without pain.

138

Sunday - Week 5, Day 2 - Chest and Shoulders (doomsday)
A. Flat DB Press (bottom 3/4 ROM)
Worked up to:
90 x 8
100 x 5 ← huge pr. I think y best before was 95 x 5

B. Incline Bench
Worked up to 165 x 6

C. Paused Bench (flat footed and in oly shoes)
95 x 6
135 x 6
165 x 6
195 x 6
210 x 6

D. Stretc Push ups - 3 x failure (11, 5, 8 i think)

E. Rear Delt Machine - did 8 x 10 w/ 60
F. Seated Laterals - 3 x 12 w/ 10s
G. Six Ways - 7.5s x 6, 5s x 8 w/ 40 botto partials and 20 presses (these werent programmed but had to sub out for spider crawls because I forgot y bands)

Feeling like shit today, I was so tired I couldn’t even tell if I had a pump anywhere. My body felt numb. I am very happy with the db press and flat bench since it shows my strength is climbing

139

Monday - Week 5, Day 3 - Back (Doomsday)

A. One-Arm Barbell Rows
(weight counted only)
10 x 10
20 x 10
30 x 8
35 x 8
40 x 21

B. Stretchers - 4 x 8 w/ 90?
C. DB Pullovers - 3 x 12 w/ 55

D. DB Pronated Rows - 3 x 10 w/ 50 (loved these, never felt my rhomboids so much in my life…totally back trashing…)

E. Sumo Deads (not in the program, and no belt)
135 x 3
185 x 1
225 x 1
275 x 5

F. Band Goodmornings - 100 reps in 4 sets (27, 23, 30, 20 i think)

The best back workout so far…god I love doomsday.

140

Wednesday - Week 5, Day 4 - Secondary Legs (Own Programming)

A. Front Squats
Bar x 6
95 x 3
115 x 2
3 x 8 w/ 145
added loose knee wraps and tighter belt
145 x 5
155 x 5

B. Bodyweight Squats x 50 reps in 1 set

Pretty good squat session, back is feeling beat up though. I planned some loose periodization for this day to bring up my weak points and lets see how it goes!