Here's a video of my last set of squats from today's leg session. We started with some
heavy standing calf work, then higher-rep
seated calf work, then
seated leg curls pyramiding up in weight. For squats we worked up in sets of:
leg presses with short rest periods, some hack squats, and finished up with some stiff leg
dumbbell deadlifts.
incline press, flat dumbbell press, incline Hammer Strength press, then some laterals and reverse
pec-dec for rear delts. Note on the pec-dec, that I keep my chest arched. This helps keep the stress on the chest, and not on the delts. Each set was 10 reps with a two second contraction on each, then eight partials out of the bottom/stretch position.
dieting for my next contest, and my weight probably won't change a whole lot from where it's at right now (245ish). I might gain another pound or two of muscle in the next 10-11 weeks, but probably not much more than that. I'm thinking of increasing the volume of my delt training, as I consider them somewhat of a weak point right now. I'm happy with how everything else has come up this off-season so far, especially my legs and back. Shelby's Products and Services
heavy standing calf work, then higher-rep
seated calf work, then
seated leg curls pyramiding up in weight. For squats we worked up in sets of:
- 10 - 135
- 185
- 225
- 275
- 315
- 365
- ...and then this final set with 405
leg presses with short rest periods, some hack squats, and finished up with some stiff leg
dumbbell deadlifts.
Chest
Here's a video of one of the methods John has me do to pre-exhaust my chest. We did two sets like this today, at the start of our chest and shoulder workout. After that, we did a variety of exercises -incline press, flat dumbbell press, incline Hammer Strength press, then some laterals and reverse
pec-dec for rear delts. Note on the pec-dec, that I keep my chest arched. This helps keep the stress on the chest, and not on the delts. Each set was 10 reps with a two second contraction on each, then eight partials out of the bottom/stretch position.
Off-Season
Here's a short posing clip from today after training arms. I've got about 10 or 11 weeks left before I startdieting for my next contest, and my weight probably won't change a whole lot from where it's at right now (245ish). I might gain another pound or two of muscle in the next 10-11 weeks, but probably not much more than that. I'm thinking of increasing the volume of my delt training, as I consider them somewhat of a weak point right now. I'm happy with how everything else has come up this off-season so far, especially my legs and back. Shelby's Products and Services
- Shelby’s Nutritional and Training Consultation Services
- New E-book: A Simple Guide to Very Low Carb Diets E-Book
- Tips and Tricks for Dieting Success E-book
- Troponin Nutrition Pre-Contest Training Journal
- The Troponin Nutrition Macronutrient Guidebook
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