Fitness for One and All Home Page


Books and eBooks by the Director


Full Workout Logs - Starting 8/1/2010

Off-Season Training

Weeks 7-10 of 10

by Gary F. Zeolla


These workout logs are continued from Full Workout Logs: Starting 6/16/2010 - Off-Season Training - Weeks 1-6 of 10.


Age: 49.
Weight: See each week. Body fat and lean body mass being measured by digital body fat calipers.

Next contest:
Maybe a contest in November or December, 2010.

All lifts done completely raw.
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times includes set-up, warm-up, lifting, stretching, and clean-up.

See also:
Cardio Logs - Second Half of 2010


Week 7 (Week A; Bottom End Work)

Bodyweight: 118.8 pounds.
Body Fat: 10.8%.
Lean Body Mass: 106 pounds.
These measurements might be off due to new medication.

______________________________

Bench Assistance

Sunday – 8/1/10

DB Incline Bench [10s/20, 22s/10, 32s/6] 40s/9, 45s/7, 47s/5, 50s/3

Pull-ups: [bwt./8] 5/9, 7.5/7, 10/5

Preacher Reverse Curls: [35/10] 42/12, 45/10, 47/8

Stretching: 10-15 minutes

Workout time: 1:10

_____________________________

Squats

Monday – 8/2/10

Extra Low Squats: [45/20, 105/10, 145/6] 165/9, 185/7, 200/5, 215/3

BB calves: [135/10] 145/12, 155/10, 165/8

Bicycle Abs (reps to each side): 20, 20, 20

Stretching: 10-15 minutes

Workout time: 1:09

_____________________________

Benches

Wednesday – 8/4/10

Legs Up, 3-Second Pause Benches: [45/20, 75/10, 105/6] 120/9, 127/7, 135/5, 142/3

BB Rows: [45/10, 65/6] 85/9, 90/7, 95/5

CB Triceps Presses: [30/10] 37/12, 40/10, 42/8

Stretching: 10-15 minutes

Workout time: 1:05

______________________________

Deadlifts

Thursday – 8/5/10

Platform Deadlifts: [45/20, 135/10, 185/6, 225/3] 255/9, 275/7, 295/5, 315/3

Leg Curls (legs together): [15/10], 22/12. 25/10, 27/8

Side Bends: [3.75/10] 8.75/12, 10/10, 11.25/8

Stretching: 10-15 minutes

Workout time: 1:10


Week 8 (Week B; Top End Work)

Bodyweight: 119.6 pounds.
Body Fat: 11.7%.
Lean Body Mass: 105 pounds.

______________________________

Bench Assistance

Sunday – 8/8/10

Overhead Presses [DBs: 10s/20, BB: 45/10, 60/6] 75/9, 80/6. 85/4, 90/2

V-Grip Chin-ups: [bwt./8] 5/8, 7.5/6, 10/4

DB Curls [17s/8] 22s/12, 25s/10, 27s/8

Shoulder Horn: skipped

Stretching: 10-15 minutes

Workout time: 1:10

This workout went okay, despite my shoulders feeling rather sore. But I skipped the Rotator Cuff work so as not to push it.

________________________________________

Squats

Monday – 8/9/10

Chain Squats (chain setup weighs about 90 pounds):

[45/20, 95/10, add chains: 45/10, 115/9] 145/8, 165/6, 185/4, 205/2

Side Step-ups (reps to each side): [3” step] 6” step: 12, 10, 10

Crunches: [25/10] 37/12, 40/10, 42/8

Stretching: 10-15 minutes

Workout time: 1:08

______________________________

Benches

Wednesday – 8/11/10

Reverse Band Benches

(average, #4 bands choked around the of my power rack, so there is little tension at the top.)

[45/20, add bands: 135/10, 165/6] 190/8, 210/6, 225/4, 240/2

DB Rows (elbows in): [30/10, 45/6] 52/8, 55/6, 57/4

Cable Flyes (reps with each arm): [7.5/10] 12/14, 13/12, 14/10

Stretching: 10-15 minutes

Workout time: 1:13

With handling heavier weights on the RB Benches, I thought it prudent to use wrist support, so I wore my APT wrist bands.

______________________________

Deadlifts

Thursday – 8/12/10

Reverse Band Deadlifts (sumo):

(average, #4 bands choked around safeties near the top of power rack, so there is very little tension at the top of the lift)

[45/20, add bands: 185/10, 245/6, 305/3] 335/8, 355/6, 375/4, 395/2

Good Mornings: [bwt/10, 45/6] 60/12, 65/10, 70/8

Dip Bar Reverse Crunches: 25, 25, 25

Stretching: 10-15 minutes

Workout time: 1:11

A very good week of workouts. Feels good to be able to go hard and heavy again!


Week 9 (Week A; Bottom End Work)

Bodyweight: 119.4 pounds.
Body Fat: 11.1%.
Lean Body Mass: 105 pounds.

______________________________

Bench Assistance

Sunday – 8/15/10

DB Incline Bench [10s/20, 22s/10, 35s/6] 45s/8, 47s/6, 50s/4, 52s/2

Pull-ups: [bwt./8, 3.75/5] 7.5/8/9, 10/6, 12/4

Preacher Reverse Curls: [35/10] 45/12, 47/10, 50/8

Stretching: 10-15 minutes

Workout time: 1:10

_____________________________

Squats

Monday – 8/16/10

Extra Low Squats: [45/20, 115/10, 155/6] 185/8, 205/6, 225/4, 245/2

BB calves: [135/10] 150/12, 160/10, 170/8

Bicycle Abs (reps to each side): 23, 20, 20

Stretching: 10-15 minutes

Workout time: 1:07

_____________________________

Benches

Wednesday – 8/18/10

Legs Up, 3-Second Pause Benches: [45/20, 80/10, 105/6] 127/8, 135/6, 142/4, 150/2

BB Rows: [45/10, 70/6] 90/8, 95/6, 100/4

CB Triceps Presses: [35/10] 40/12, 42/10, 45/8

Stretching: 10-15 minutes

Workout time: 1:09

______________________________

Deadlifts

Thursday – 8/15/10

Platform Deadlifts: [45/20, 135/10, 195/6, 245/3] 275/8, 295/6, 315/4, 335/2

Leg Curls (legs together): [17/10], 25/12. 27/10, 30/8

Side Bends: [5/10] 10/12, 11/10, 12/8

Stretching: 10-15 minutes

Workout time: 1:15

Another very good week of workouts. It especially feels good to be able to go hard and heavy on bottom end work. Hopefully that means I should be good to go to do the powerlifts raw and thus compete raw. But I’ll find out when I switch to my “in-season” in a couple of weeks. But for now, I’m feeling a little beat up, so I will skip my workout on Sunday and wait until Monday to work out again.


Week 10 (Week B; Top End Work)

Bodyweight: 120.0 pounds.
Body Fat: 10.8%.
Lean Body Mass: 107 pounds.
Gaining muscle and losing body fat once again, very happy about that..

______________________________

Bench Assistance

Sunday – 8/22/10

Skip workout

My shoulders were feeling really sore, so I thought it best to just skip this workout as Overhead Presses would have been my main exercise of the day.

________________________________________

Squats

Monday – 8/23/10

Chain Squats (chain setup weighs about 90 pounds):

[45/20, add chains: 45/10, 115/6, 145/3] 165/7, 185/5, 205/3, 225/1

Side Step-ups (reps to each side): [3” step] 6” step: 12, 12, 12

Crunches: [25/10] 40/12, 45/10, 50/8

Stretching: 10-15 minutes

Workout time: 1:10

______________________________

Benches

Wednesday – 8/25/10

Reverse Band Benches

(average, #4 bands choked around the of my power rack, so there is little tension at the top.)

[45/20, add bands: 135/10, 160/6, 185/3] 210/7, 225/5, 240/2, 250/1

DB Rows (elbows in): [30/10, 45/6] 55/7, 57/5, 60/3

Cable Flyes (reps with each arm): [10/10] 13/14, 14/12, 15/10

Stretching: 10-15 minutes

Workout time: 1:17

I missed the third rep on my third set of RB Benches. My first missed rep this entire routine. But I just couldn’t lock it out. But no matter as the final set went well, a hard fought full max. But missing the rep did get me behind as I had to reset everything for that final set.

______________________________

Deadlifts

Thursday – 8/26/10

Reverse Band Deadlifts (sumo):

(average, #4 bands choked around safeties near the top of power rack, so there is very little tension at the top of the lift)

[45/20, add bands: 185/10, 255/6, 325/3] 355/7, 375/5, 395/3, 415/1

Good Mornings: [bwt/10, 45/6] 65/12, 70/10, 75/8

Dip Bar Reverse Crunches: skipped

Stretching: 10-15 minutes

Workout time: 1:10

I got confused setting up the bands. I first set them up as I used to, choked around the top of my power rack. But then I remembered I moved them down to the safety bars so there’d be less tension at the top of the lift, so I had to reset everything, and that go me behind, hence why I skipped the ab work. You’d think that by this, the last workout of my off-season, I’d have all this down pat.

But that miscue aside, a great week of workouts. In fact, this whole “off-season” (except for the one missed rep) went as planned. And it felt really good to finally work up to a heavy single on my main lifts, the first time since my last contest over 14 months ago that I did a 1RM on anything. But the important question will be how this off-season training translates into the actual powerlifts that I’ll be doing when I start my “in-season” training on Sunday.


These training logs are continued at: Full Workout Logs: Starting 8/29/2010 - Raw & Equipped Experiment - Weeks 1-2.


Full Workout Logs: Starting 8/1/2010 - Off-Season Training - Weeks 7-10 of 10. Copyright 2010 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs - 2005 - 2010

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page


Books and eBooks by the Director