The Professor's Offseason: From Fab To Flab!

Yeah sinner, thanks man. It's a LONG MINUTE.

kinda got a real workout in...

Seated cable row

5 sets 10 reps

Lat Pulldown

5 sets 10 reps

Hammer strength chest supported seated row

5 sets 10 reps

Alternating dumbbell curls:

5 sets 8 reps


Don't remember the last time I had a bodybuilding style workout...

I'll get big and strong one day sinner

Squattttttt- Decided to fool around with my squat suit for fun

Ass to the damn floor!

Bar X 10 X 2
135 X 8 X 2
225 X 8
275 X 6
315 X 3 (Put bottoms of giant suit on)
335 X 3
355 X 1
375 X 1
405 X 1 (+ Belt)
425 X 1 (straps up)
445 X 1 (straps up + knee wraps)

suit helps out my hip pain

Sumo Deadlift:

95 X 8
135 X 8
185 X 8
205 X 8
295 X 8
295 X 8
395 X 8

I've got training partners that pull 750 for 10 and weigh 330+

Everything is relative I suppose!

You have no clue LOL

Overhead: Continental Clean and press (holy crap I was fried from squatting and deadlifting...)

Bar X 5 X 2
95 X 5
135 X 5
185 X 3
225 X 2
245 X 1
265 X 1 (easy and solid)
295 X fail (blehhh)
315 X clean only (continental clean PR + 20 lbs)

one handed overhead dumbell clean and press

120 lbs x 20 (took 3 minutes...) alternating hands

Then I did 10 sets of two reps. so 40 total reps...

I ate many cheeseburgers...

Here's a quick update of what I've done to myself... since the last pic update.

about 225 in this picture. Also my forearms are bigger than my upper arm. What the hell?

'Strongman Problems'

It looks to be sinner. And no I have not tried, I must though...


Overhead:

Barbell Conti Clean and press (clean once)

Bar X 10
135 X 5
155 X 3
175 X 3
225 X 3
245 X 1
275 X 1

Dumbbell Clean and press:

120 lbs X 10 reps X 3 sets (5 reps per hand)

Facepulls with triceps rope

X a lot

Press was fine, cleans were brutal, they are destroying my joints. Elbows and rotator cuffs both fried. Lots of pain going down the tops of my forearms.

need to do some ART. I just hurt

But all and all I am OK with this session since I pressed 5 days ago (I switched up my workout days)

Zercher squats: (NOT off pins)

Bar X 10 X 2
135 X 10 X 2
155 X 8
175 X 8
225 X 3
245 X 3
265 X 3
315 X 1
335 X 1
365 X 1
405 X dump (belt + knee wraps)
405 X dump

Weight was not a problem, but could not keep my trunk up straight, bar kept rolling out. Very disappointed.

Extreme Deficit DL (bar at toe level)

225 X 8
315 X 6
315 X 6
315 X 8

Pack it up. Bummin a little. I wanted that 4 plates.

Bodybuilder-Esque chest and tri workout.

Incline Dumbbell Bench:

40 X 10
50 X 10
60 X 10
70 X 10
80 X 10
90 X 8
105 X 5

Triceps rope extensions:

4 sets of 15 reps

Incline Fly's

45 lbs x 4 sets of 8 reps

One handed dumbbell triceps extensions

4 sets 10 reps


little to no rest. I was in and out in no time.

Back workout:

Bent dumbbell rows:

120 lbs x 20 reps X 4 sets

Double-D attachment lat pulldown machine:

4 sets 10 reps

Old-School pullover machine

4 sets 10 reps

Seated biceps curls superset with Reverse flys

4 sets 10 reps

My obliques and abs are destroyed from the dumbbell rows and the pullovers

Lower Body:

Box Squat to Below Parallel (paused)

Bar X 10
135 X 5
225 X 5
315 X 3
315 X 3
315 X 3
315 X 3
315 X 3

Glue Hamstring Raises (holly freakin' hell...)

BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

Leg extensions superset with leg curls

15 reps X 5 sets

Chest/Tri's

Incline Dumbell Bench:

60 X 10
80 X 10
90 X 8
105 X 5
105 X 5
105 X 5

Incline Triceps Extensions:

115 X 8
115 X 8
115 X 8
115 X 8

Incline Flys:

50 X 8
50 X 8
50 X 8
50 X 8

Rope Triceps Pressdowns Superset with Facepulls

5 sets 20 reps

Back and bi's

Seated Cable Row:

Half Stack x 2 sets x 8 reps
3/4 stack x 2 sets x 8 reps
Full Stack x 2 sets x 8 reps

Bent over barbell rows:

135 X 8 reps
225 X 8 reps
275 X 8 reps X 3 sets

Bent over dumbbell rows:

120 lbs x 20 reps x 4 sets per hand

Holy shit, these are puke inducing.

Dumbbell Biceps Curls (drop set)

40 lbs X 5 reps
30 lbs X 5 reps
20 lbs X 5 reps
15 lbs X 10 reps
10 lbs X 20 reps

Lat Pulldowns:

4 sets of 30 reps of half-stack

Goddamn destroyed

Shoulders:

Seated dumbbell overhead Press:

60 X 10
70 X 10
80 X 8
90 X 8
90 X 8
65 X 10
65 X 10

Seated dumbbell Lateral Raises:

20 X 10
20 X 10
25 X 10
25 X 10
25 X 10
25 X 10

Upright Rows:

135 X 5
135 X 5
135 X 5
135 X 8

Facepulls:

5 sets X 20 reps

Squat: Beltless

Bar X 10 X 2
135 X 10
135 X 5
225 X 5
275 X 3
315 X 3
335 X 2
335 X 3 (belt)
335 X 3
335 X 1 X 2 sets (without hands fo' fun)


Glute ham raises: (aaaaghghghghh!!!!)

BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

Leg Extensions Superset with Leg curls:

5 sets X 20 reps (crippling)

My squat is freakin' terrible. My leg strength is fine, but my core is totally lagging BAD. I don't understand how I can pull in the mid 6's and have such a terrible squat. I feel like my pull will skyrocket once my squat goes up though. So i'm putting more energy into that.

Chest/Tri's

Incline Dumbbell Bench:

55 X 10
75 X 8
90 X 6
105 X 6
105 X 6
110 X 5
115 X 5
120 X 3 (bent handle on one of the dumbbells tweaked my wrist )

Incline Barbell Triceps Extensions:
115 X 8
115 X 8
115 X 8
115 X 8
115 X 8 ---> drop set 65 X 8

cooooookeeeeed

Incline Dumbbell Fly's

55 X 8
55 X 8
55 X 8
55 X 8
55 X 8

Overhead triceps extensions with rope cables (hollllyy triceps stretch batman!)

6 sets 15 reps

I'm really digging the volume. Feels better on my body/joins in the meantime. Hopefully I'll get moderately stronger in the process in my weaker areas.