Full details of my current offseason diet and training plan can be found here:
-Diet was updated on Friday September. 4, 2015
My weight this morning was 179.6 (up 0.5 pounds)
Waist measurement: 33 inches or 84 cm (no change)
Thigh measurement: 23 inches or 59 cm (up 1 cm)
Thoughts/comments:
Another week in the books! I still haven’t hit the 180 pound mark but I am sure getting close. I need to push myself out of my comfort zone and get more aggressive with my calorie intake and accept some fat gain. I like to stay lean but my March 19th competition is coming up quickly and I need to put on some size before I start dieting 6-8 weeks before the show.
I am going to keep my workout routine the same for this week. Next week I am going to slightly increase the volume of my workouts and change the exercises I am doing. I will be on the same split, but I will be doing cardio only once per week and incorporating a lot more powerlifting style movements and have my program based around the main core lifts such as squats, deadlifts, heavy overhead barbell shoulder presses etc. I will also be training abs every day with a single exercise for 5 working sets.
My workout split will be as follows:
Day 1: Legs power abs
Day 2: Shoulders and arms power abs
Day 3: Back and chest power abs
Day 4: Legs hypertrophy abs
Day 5: Shoulders and arms hypertrophy abs
Day 6: Chest and back hypertrophy abs
Day 7: Cardio
Day 2: Shoulders and arms power abs
Day 3: Back and chest power abs
Day 4: Legs hypertrophy abs
Day 5: Shoulders and arms hypertrophy abs
Day 6: Chest and back hypertrophy abs
Day 7: Cardio
Weekly check in photos taken before breakfast:
These photos are taken first thing in the morning, before eating or drinking anything and after going to the washroom.
