Contest Peak Cycle this year

[Tiger Salman Khan]

would be nice to see your log........

[PrinceDaddy]

Everyone, Thanks for the kind comments.

My back is much better than my front. Wide obliques and little belly fat. Just grinding to improve.

I'll start doing a log here as I get time. I weighed about 210 during my off season.

I actually work out every day. Mon-Fri, I am up at 4AM and warming up at the gym by 5AM. Typically fall asleep around 9pm, so probably sleep for 6-7 hours.
On Sat/Sun, I sleep till my body wakes up. I usually get 9-10 hours. Still fall asleep around 9pm, just get up around 7AM.

My body parts are as follows

Sunday Either Chest or Shoulders (Alternating)
Monday Back/Lats
Tuesday Light Legs
Wednesday Chest and shoulders
Thursday Traps/Hams
Friday Arms
Saturday Heavy Legs

I do at least 10 min stair stepper everyday. I also try to get 10K step count every day at a minimum.

I go heavy off season for example 315 incline/455 dead/455 squat. Try to do weights where I can do 3-5 reps. Try not to go for 1 rep maxes. I am 53 and just have had injuries with that approach in the past.

Once I get into contest peak, I drop the weight to 60-80%, especially if it is a risk movement, so 225 incline, 365 dead, 365 squat. More volume, slower movement, more range of motion, rest and pause, more muscle mind connection.

Next post, I'll put in my contest diet.

[stevesmi]

that is interesting you admit your back is better, most guys its the opposite lol

[Eddie Haskell]

Everyone, Thanks for the kind comments.

My back is much better than my front. Wide obliques and little belly fat. Just grinding to improve.

I'll start doing a log here as I get time. I weighed about 210 during my off season.

I actually work out every day. Mon-Fri, I am up at 4AM and warming up at the gym by 5AM. Typically fall asleep around 9pm, so probably sleep for 6-7 hours.
On Sat/Sun, I sleep till my body wakes up. I usually get 9-10 hours. Still fall asleep around 9pm, just get up around 7AM.

My body parts are as follows

Sunday Either Chest or Shoulders (Alternating)
Monday Back/Lats
Tuesday Light Legs
Wednesday Chest and shoulders
Thursday Traps/Hams
Friday Arms
Saturday Heavy Legs

I do at least 10 min stair stepper everyday. I also try to get 10K step count every day at a minimum.

I go heavy off season for example 315 incline/455 dead/455 squat. Try to do weights where I can do 3-5 reps. Try not to go for 1 rep maxes. I am 53 and just have had injuries with that approach in the past.

Once I get into contest peak, I drop the weight to 60-80%, especially if it is a risk movement, so 225 incline, 365 dead, 365 squat. More volume, slower movement, more range of motion, rest and pause, more muscle mind connection.

Next post, I'll put in my contest diet.

That's a good training routine.

You rotating this?

[BodyMonster34]

bro nice routine, almost as strong as mine

[ceo]

bros good update waiting on more

[ROIDDERS]

awesome update MORe please

[Quadsweep]

you're on the right track
I want to see more

[Ulter]

following very closely
want to see more updates

[e2]

this is going to be a good log i can see it