Faiz's First OFFICIAL OFF-SEASON

[Faiz]

Originally Posted by Squat4Life

You say your off-season? How did your show(s) go?

No show yet.. My first show is May 26 2007. Thus it will be my first official off-season..

[Faiz]

Monday 30th October 2006...6:40 p.m. Week 1

Phase 1: Length 6 weeks

Legs; Chest; Triceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min stationary bike followed with stretching

Squats ( have not done free squats in 1/2 a year utilzied the smith machine previously)

Warm up 135 : 20 reps

set 1: 185 :16 reps
set 2: 205: 15 reps
set 3: 225: 12 reps
set 4: 245: 11 reps

Drop Set 245: 3 reps, 225:5 reps , 205:6 reps 185:6 reps

Lying Leg Curl

Set 1: 85lb:15 reps
Set 2: 95:13 reps
Set 3: 100: 10 reps
Set 4: 105: 10 reps

Drop Set 105:6 reps, 90:3 reps, 75:3 reps 60:6 reps

Seated Calf Raises

Set 1:110 lb :14 reps
Set 2:120: 11 reps
Set 3: 125: 10 reps
Set 4: 130: 10 reps

Drop Set 130: 3 reps, 110:7 reps ,90:5 reps, 70: 8 reps

Incline Dumbell Press (very fatigued here was sweating pretty heavy)

Set 1: 65lb: 12 reps
Set 2: 70: 7 reps
Set 3: 75: 6 reps
Set 4: 75 : 6 reps

Drop Set 75:2reps, 60:3reps 45:3 reps, 35:6 reps

Flat Flies

Set 1: 30lb: 12 reps
Set 2: 35: 12 reps
Set 3: 40 : 10 reps
Set 4: 45 :9 reps

Drop set 45: 4 reps 40 : 4 reps 35:7 reps

Tricep Press down

Set 1 : 120lb : 15 reps
Set 2: 135 : 14 reps
Set 3: 140 :11 reps
Set 4 : 145 : 10 reps

Drop Set 145: 4 reps ,115: 4 reps ,100: 4 reps , 85: 4 reps

Cardio PWO Stair Master 30 min

End Notes: Session lasted longer than i assumed. Maybe Because I'm use to timing my rest, perhaps. Today i was going based on how i felt. * rest did no surpase 1min 30 seconds on any sets.

Diet Notes: i have bulked before but not as clean. I actually dont feel like eating some meals early on in the day. But later on I'm hungry speaking of which... I need to make my meals for tomorrow...

Great Session!

[Mac n Tease]

glad to hear the first session went well.

or is your first set just a warmup (wts seem high for warmup set though) then you're doing 3/drop 4th?

[Faiz]

Originally Posted by Mac n Tease

glad to hear the first session went well. i've got a ? for ya....i originally read it as 3 sets and the 4th is a drop....are u sure its 4 sets and the 5th is a drop? may want to double check that....maybe the reason why it took so much longer in the gym. just a thought.

or is your first set just a warmup (wts seem high for warmup set though) then you're doing 3/drop 4th?

it's end of the 4th working sets that i precede into a drop set.

for example..

Deads..
set 4: 315: 10 reps (at this point i drop the weight) and pick it up again and do as many as i can..strip.. rep.strip.reps

per say its a 4th set continuation.. failure and beyond sorta.

[Mac n Tease]

Originally Posted by Faiz

it's end of the 4th working sets that i precede into a drop set.

for example..

Deads..
set 4: 315: 10 reps (at this point i drop the weight) and pick it up again and do as many as i can..strip.. rep.strip.reps

per say its a 4th set continuation.. failure and beyond sorta.

ahhhh, gotcha!!

[Faiz]

Tuesday 31th October 2006...6:30 p.m. Week 1

Phase 1: Length 6 weeks

Shoulders; Back; Biceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min stationary bike followed with stretching

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Seated DB Shoulder Press

set 1: 60 :12 reps
set 2: 65: 10 reps
set 3: 65: 8 reps
set 4: 70: 8 reps

Drop Set 70: 2 reps, 50:4 reps , 40:6 reps 30:4 reps

Up-Right Rows

Set 1: 65lb:12 reps
Set 2: 75:11reps
Set 3: 85: 10 reps
Set 4: 95: 8 reps (heavy)

Drop Set 95:2 reps, 75:4 reps, 65:5 reps 55:5 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 9 reps
Set 3: Body weight: 7 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 7 reps


Drop Set Body weight: 2 reps, Body weight:2 reps ,Body weight:1 reps, Body weight: 3 reps ,Body weight: 2 reps

Bent Over Barbell Rows

Set 1: 135lb: 12 reps
Set 2: 140: 11 reps
Set 3: 145: 10 reps
Set 4: 150 : 9 reps

Drop Set 150:2reps, 145: 4 reps, 140:6 reps

1 Arm Preacher Curls


Set 1: 20lb: 12 reps (each side)
Set 2: 25: 11 reps
Set 3: 30 : 8 reps (assisted)
Set 4: 35 :8 reps (assisted)

Drop set 35: 2 reps, 30 : 4 reps ,25:4 reps, 20:4 reps

(Vicious pump at the end of the session after my back and bi workout especially)

Cardio PWO [/u] Elipitcal 30 min
* Still very sore from yesterdays leg workout. Seems to keep getting sore-er

Sweaty Session!

[Faiz]

November 1st 2006

5:00 am

Carido 45 min Stair master...


Off-day otherwise

Notes... 2.75 never felt smoother

[Alter-Ego]

Originally Posted by Squat4Life

You say your off-season? How did your show(s) go?

LMAO!! You're a smart ass for that, but I could'nt help laughing!

[juiced_one]

Originally Posted by Faiz

Notes... 2.75 never felt smoother

2.75cc is a lot for one shot.

[Faiz]

Originally Posted by juiced_one

2.75cc is a lot for one shot.

of vit b6 no its okay