Author Topic: buffbong offseaon routine (Read 2235 times)

buffbong · « **on:** December 29, 2006, 03:52:31 PM »

ok well its been a while since my last contest and things going really good this offseason im 180 at 5-3 at 12-13%.
ill post my most recent routine not the best numbers in the world but good for me.

monday
chest
incline barbell presses 45-12 135-10 210-8 250-6
flat dumbell presses 100s-10 100s-8 100s-6
e-z bar pull overs 110 3x10
triceps
close grip bench presses 135-15 185-8 225-4
lying one arm dumbell ext 40 3x10

tuesday
back
barbell deadlifts 135-12 225-10 265-8 265-8
pull ups 3x10
standing dumbell rows 70s-10 80s-8 90s-6
calves
seated calve raises
100-15 185-10 185-10
standing barbell calve raises 185-10 225-6 225-6

wensday off

thursday
shoulders
seated dumbell presses 25s-12 50s-10 80s-8 100-2
standing side raises 40s 2x10
standing rear raises 50s 2x10
barbell shrugs 185-10 225-8
biceps
standing e-z bar curls 60-15 110-7 110-5
concentration curls 50s 2x10
dumbell hammer wrist curls 40s 2x10

friday
legs
leg ext 100 3x10
barbell squats 135-10 225-8 300-6 300-6
stiff leg dumbell dead lifts 80s-10 90s-10 100s-10
abs
incline leg lifts 2x10
bar twists 2x10
feet up crunches 2x10

i dont have to start dieting till middle of april for my show in june 2nd. so got a couple more months to add strength

try and post some pictures soon

Lugar · « **Reply #1 on:** December 30, 2006, 07:03:52 AM »

SOLID!

figgs · « **Reply #2 on:** December 30, 2006, 12:19:26 PM »

Your pressing movements are very strong but your pulling is a bit behind. Keep working on those deadlifts, man.

180 lbs. at 5'3 is pretty impressive. How long have you been lifting?

buffbong · « **Reply #3 on:** December 30, 2006, 10:15:49 PM »

ive been training since 16 and im 25 now ive been heavier but i like the wieght that i am now. and about the deadlifts ive used much more wieght in the past my best was 390-6 but at my house i dont have anymore than 300... ill do 4 weeks heavier and then 4 weeks with light wieght as posted. but maybe i should buy some more plates so i can go heavier on deads and squats...

Lugar · « **Reply #4 on:** December 31, 2006, 06:34:28 AM »

is that enough leg volume? Seems like a quickie..

buffbong · « **Reply #5 on:** December 31, 2006, 07:30:46 AM »

yes it is i never liked more than two exersizes for quads after that seems the muscles already fully worked.

Lugar · « **Reply #6 on:** January 01, 2007, 06:45:07 AM »

Ok...whatever works for you...cardio on off days?

buffbong · « **Reply #7 on:** January 01, 2007, 05:48:13 PM »

i dont do cardio.................. ................
constanly moving a work..........

Lugar · « **Reply #8 on:** January 02, 2007, 05:32:47 AM »

great....I follow a plit sort of like that...2 on 1 off and eat big.....whats your diet like? age? stats? When is show time?

buffbong · « **Reply #9 on:** January 02, 2007, 06:23:01 PM »

age hieght and wieght posted in previous posts in this thread. i train monday tuesday thursday friday.
show time isnt till june 2nd

heres my diet

meal one
one cup bran flakes
half cup cottage cheese
one cup apple juice

meal two
one cup dry oatmeal
one cup milk
one box raisons
blended

meal three
4 oz chicken breasts
one cup rice
lettuce tomato
one pita

meal four
4 oz chicken breasts
baked potato
mixed veggies
one cup soy milk

meal five
one pack tuna
one cup rice
one cup grap juice
two tbs olive oil

meal six
2 cups milk
2 table spoons natrual pb
one banna

sleep

Lugar · « **Reply #10 on:** January 03, 2007, 06:41:35 AM »

good outline bro......Im assuming youll bump the cals as you go....

Back day....Deads - why do you subscribe to the 12,10,8 range versus the 5x5 method? Also heard that it was the best for pure mass.....no?

buffbong · « **Reply #11 on:** January 03, 2007, 06:23:48 PM »

sometimes ill do 10-8-6-6 first two sets of the exersizes i do 4sets for are warm ups. well i dont really eat any more cals im not trying to gain any more wieght even though i gained two pounds on my vacation lol. but i do eat a couple hundred more calories on wensday and saturday i have a nice big cheat meal and some stuff on that day i dont normally have added in... so i eat pretty clean all the time... oh and ive always like the prymid method better than 5x5. ill post my routine again when i get to the last week of my current routine this is the first week.

Lugar · « **Reply #12 on:** January 04, 2007, 04:44:35 AM »

You cheat on your off days? Feel hat is most benefitial?

buffbong · « **Reply #13 on:** January 06, 2007, 01:24:33 PM »

on wensday night ill have ground beef instead of tuna with some tortialls and cheese added with my normal meal 5. and on saturday ill replace one of my meals with a cheat meal thats about it. i dont cheat for the entire weekand...

buffbong · « **Reply #14 on:** January 27, 2007, 08:08:54 PM »

ok another 4 weeks of training down.
this last week wasnt so hot compared to the last time i posted after my 4 weeks.

monday
flat bench presses 135-10 205-8 275-5 275-2 should have warmed up with less wieght these feel so heavy at home with out a lift off.
incline dumbell presses 100s 10-8-6
incline dumbell flyes 60s 3x10
close grip bench presses 135-15 185 2x8
standing dumbell kick backs 40s 3x10

tuesday
back
barbell deadlifts 135-10 225-8 300 2x6
chin ups 3x10
barbell rows 165-10 185-8 205-6
seated calve raises 100-15 225 2x6
standing barbell calve raises 185 3x10

wens off

thursday
shoulders
seated shoulder presses 50-10 100-8 185 2x6
standing one arm side raises 40s 2x10
incline rear raises 50s 2x10
standing dumbell shrugs 100s 2x10
biceps
standing dumbell curls 30s-15 50s-8 50s-6
incline preacher dumbell curls 50s 2x10 should have done these first since i cant do more reps..
behind the back wrist curls 100 2x10

friday
legs
leg ext 100-10 110-10 120-10 this a home leg ext so wieght sounds light
barbell squats 135-12 225-10 265 2x8
barbell stiff leg deads 185-10 225 2x6
abs
bench leg lifts 2x10
bar twists 2x10
decline crunches 2x10
abs

Lugar · « **Reply #15 on:** February 01, 2007, 04:47:46 AM »

ENOUGH VOLUME FOR LEGS?? I have been going the 5x5 for squats and increasing weight 5lbs each lift (or trying to ....) ever tried that?

buffbong · « **Reply #16 on:** February 03, 2007, 10:46:29 AM »

ive done 6x6 it was cool legs pretty much any routine works well for me.

recently ive started doing leg ext first and i really like it yes and my legs are improving from this amount of volume ive never liked a whole lot of sets for legs.

so i picked what shows im gonna do they are both in june june 16th and june 30th so i got 3 more months of off season......

Lugar · « **Reply #17 on:** February 05, 2007, 05:43:13 AM »

You on right now? Starting sooon?

Lugar · « **Reply #18 on:** February 06, 2007, 04:42:14 AM »

do u deadlift weekly or every go semiweekly? I've hard both schools of hought....just curious....

GoneAway · « **Reply #19 on:** February 06, 2007, 04:45:32 AM »

buffbong, are you natural?

Have you ever trained twice a week?

buffbong · « **Reply #20 on:** February 07, 2007, 04:12:20 PM »

yes i deadlift every week but one month ill go decently heavy and the next ill go higher reps with a bit less reps.

yes im natrual .... ive never tried training so few days no

buffbong · « **Reply #21 on:** March 09, 2007, 05:10:48 PM »

well here goes another month of training down it went well this last week wasnt the greatest....

monday
chest
incline barbell presses 45-12 135-10 215-8 255-5
flat dumbell presses 90s 3x10
e-z bar pull overs 110 3x10
tris
close grip bench presses 135-15 225 2x6
lying dumbell ext 40s 3x10

tuesday
back
barbell deadlifts 135-12 225-10 300 2x8
pull ups 3x10
t-bar barbell rows 3 plates 3x10
calves
seated calve raises 100-15 185 2x10
one leg calve raises 30-10 40 2x6

wensday-off

thursday
shoulders
seated dumbell military presses 25-12 50-10 90-8 90-7
standing side raises 40s 2x10
standing rear raises 50s 2x10
barbell shrugs 225 2x10
biceps
concentration curls 30-15 50 2x10
standing e-z bar curls 90-8 120-2 shoulder have done these first
reverse wrist curls 50 2x10

friday l
legs
leg ext 100-10 120-10 140-6 this on a home leg ext so poundage much diffrent than gym.
barbell squats 135-12 225-10 300-8 300-7
stiff dumbell deadlifts 80s-10 90s-10 100-10
abs
incline leg lifts 2x10
side bends 2x10
feet elevated crunches 2x10