Inspiration of the day: The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment.
So, here I go embarking on an extended muscle growth phase. I don't like to call it off-season. There is nothing "off" about the way I train when I'm not losing fat. The goal is to build quality muscle. I have decided, after much calculation, to sit out 2015 from the contest stage. I will return to the stage (God willing) in 2016, after having added some muscle and improved my physique. I will be posting my workouts, videos, meal-plans, training split, etc. all focused on growing quality muscle. So, let's rock and roll...
I took off last week to recover and heal up a bit, after having not taken a week off in over a year. So the first week will be a little lighter, easing back into it. I am starting off on a 3 day split: #1 legs; #2 chest, delt, and tri; and #3 back and biceps. The plan is to train 4 days per week with 3 rest days spread out as I need them. Todays' workout was legs. I always start with 10-15 minutes stretching to prepare for the heavy weight. Starting off the weights, to really stretch all the muscles out and pump the blood in them, I did 25 rep squats. With this pre-exhaust it didn't take much weight on the other exercises. Again this week will be a little lighter, easing into the intense work later, nothing was really to failure today. Here's how it went:
squat: 45-25; 95-25; 135-25; 225-25
reverse lunge: 145-8
leg press: 360-15; 540-12
1-leg curl: 65-10,6, 50-8, 40-10
1-leg calf press: 90-25; 180-20,15
seated calf raise: 90-20; 140-15
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