Hello!
I'm entering my third week of my offseason, but wanted to do this log right, starting off with a little background about me and then dive into the details of my offseason plan.
My name is Miguel De Dios, I'm 27 years old and I have been training for 9 years and been bodybuilding for about 3 years now. I just finished a year long contest prep three weeks ago in where I competed in three shows. Some highlights include winning my IPE pro card and placing second in my NGA pro debut.
Looking ahead and thinking big picture, I plan on taking 3-4 years off from competing and really focusing on building as much lean tissue as possible, while addressing many weak areas.
Contest prep stats:
-Stage weight: 151-152 lbs
-Weight post show/first day of offseason: 153 lbs
-Contest prep macros: 205 protein, 70g carbs, and 35g fat (not including refeeds/diet breaks)
Current stats:
-Current weight: 155 lbs
-Training split: Push, Legs, Pull, Upper, Lower
-Off days: Light cardio & stretching
-Current macros: 225g protein, 350g carbs, 40g fat
Going forward the plan will be to gain 2-3 lbs/month for 6 months to land somewhere around 165-171 lbs. From here, we'll maintain, possibly mini cut or push further depending on how I feel and look.
Anyways, I'm excited to hold myself accountable and really make this the most productive offseason to date.
Let's connect!
Instagram: https://www.instagram.com/dedios09
Youtube: https://www.youtube.com/migueldedios09
May 4 - Push+pull
Cybex Pullover
110 x9
120 x7
Hammer Strength Shoulder Press
3pps x 7
2pps + 20lbs x15
2pps x 6 (drop set)
Chest Press
245 x7
205 x 10.5
Lat Pulldown (w/ handles)
225 lbs x 7
180 lbs x 12
Cable Upright Row
100 lbs x 9 (felt off)
95 lbs x 9
Iso Lateral Raise
60 lbs x 5
40 lbs x 10
Abs (DC style 1-3/4 = 1 rep)
25 lbs x16/12 (bruuutal)
Grueling session.. however, felt I kept a pretty good pace, making sure I was getting good contractions and taking my breaths. Stayed out late last night and so the iron kicked me the real deal - warranted though
Dropped a few reps here and there, but as expected with this mini cut. Wrapping up the second week come tomorrow. Another week for sure, possibly a fourth, we'll asses when we get there.
All in all, I feel "OK" strength has dipped a little, inner elbow/tendon issue is slowly recovering, left hand/fingers still achey, carpel tunnel maybe idk, but it's super weird.
Here's one post-workout
epic log bro!! looking like your in the place ypu need to be to build some tissue! are you using a coach?
April 27 - Push+pull
Shoulder Press (pin loaded)
190 (stack) x 9
165 x 12 (slower eccentric)
Chest Press (pin loaded)
245 lbs x 9
205 lbs x 13
Cable Upright Row
90 lbs x 12 (3 set rest-pause)
90 lbs x 8
90 lbs x 7 + short ISO
Lat Pulldown (w/ handles)
225 lbs x 7
180 lbs x 11
Iso Lateral Raise
60 lbs x 6
45 lbs x12/x7 (fell apart here)
40 lbs x 8
Arm Curl
110 lbs x 6
*right inner elbow pain*
Abs (DC style 1-3/4 = 1 rep)
25 lbs x15/10 (bruuutal)
Very good session tonight! Already stacking the shoulder press and in the coming weeks will be stacking the chest press machine, both are Life Fitness machines in case anyone is wondering. Felt on point, no real nags in my delts after warming up.
However, I'm dealing with some sort of inner elbow/tendon pain in my right arm, so pulling movements are a little iffy. Felt it the most on the arm curl machine. I'll likely drop direct bicep work and focus more on trap and delt development
All in all, felt I ended this mesocycle on a high. Tomorrow marks the end of week 1 of this mini-cut and I'm still feeling rather good even with low food at the moment. Hope to keep this momentum going into my next meso.
Chelsea v. Man United, Endgame, and Game of Thrones tomorrow :D
April 26 - Legs
Lying Leg Curl
85x12
90x9
Hack Squat
4pps x6
3pps x15
Squat Press
7pps + 25 x9
5pps x 15
Isolated Leg Curl
95x8
75x12
Isolated Leg Extension
90x10
Seated Calf Press
315x10/x10/x10/x10 (straight sets)
Abs
60 x15/x15
Been a minute since I logged, but I'm currently on a programmed mini cut.
I was not enjoying food, hardly finishing my meals and feeling extremely bloated even after rotating certain meals. Almost 6 months of straight bulking, I figured it was time to mini-cut and see if I could re-sensitize myself to carbs and higher calories again. Performance was teetering a bit too and sleep was horrific. All the signs were there.
First week of my mini cut and I feel really good. Appetite is there, but my meals even the carbless ones are satisfying. Performance was rough on Monday, but it's really picked up, setting new PRs all around.
Best part, I'm getting really good sleep again and recovery is on point this week.
Maybe a little early, but I feel like performance may drop in the coming week or two and hunger will really peak. We shall see. I've slashed calories fairly low and I have cardio planned for Sunday while week day dog walks are keeping me in check with steps.
TD/NTD: 245p, 205c, 40f
Push + Pull tomorrow.
April 13 - Push+pull
MTS Shoulder Press
310 lbs x12/12
240 lbs x 12 (slower eccentric)
Chest Press (pin loaded)
230 lbs x9
195 lbs x 15
Hammer Strength Iso Low Row
4pps x10
3pps x15
Iso Lateral Raise
55 lbs x 8
40 lbs x15/x15
30 lbs x12
Pec Deck
255 lbs (stack) x10
225 lbs x9 (should have rested longer)
Abs (DC style 1-3/4 = 1 rep)
25 lbs x12/12 (bruuutal)
Arm Curl
100 lbs x10
75 lbs x12/x6 (RP)
Dead Hang (stretch)
55 seconds
Really productive session tonight! I thought for sure the jet lag was going to disrupt things, but everything was on point. Progressed on all my top sets and just about every backoff set. Felt pretty strong after taking some rest days this week having been in Las Vegas for a work conference.
If you haven't been to Las Vegas, man.. it's something else. I was able to enjoy the city and got a great leg day session at a gym off the strip. I finally broke my pendulum squat cherry haha! I'm disappointed none of the gyms in my city have one. It's a shame tbh.
Anyways.. I'm excited to be back home and back to routine :)
Trying to fill out these XLs.. :D
April 8 - Push
Incline Smith
2pps + 20 lbs x7
2pps + 5lbs x15
Smith High Press
2pps x 10
1pps + 25 lbs x15
Weighted Dips
90 lbs x9
45 lbs x12
DB Lateral Raise
40lbs x9
30lbs x15
30lbs x15
EZ Front Raise
2x8-12
Single Arm Pushdown (rope)
2x8-12
Great morning session!
Hands/wrists a little achy going into my top set for smith movements, but quickly dissipated. Hands have been experiencing this discomfort as loads get heavier and heavier, something I'll monitor
Plenty of PRs across my top sets, some unexpected on back offs, but maybe I've been selling myself a little short, not sure lol
Attending a concert tonight and flying out to Las Vegas tomorrow morning for a work conference. Plan is to be as active as possible, mimic my same training schedule. Food will be off, but I'll pack protein, some supps and snacks so I won't go catabolic ;)
April 6 - Push + pull
Chest Press (pin loaded) - 225 lbs x10, 195 lbs x13
MTS Shoulder Press - 310 lbs (stack) x10/x10
Hammer Strength Low Row - 4pps x9, 3pps x13
Delt Raise Machine - 50 lbs x 10, 35 lbs x 17/x12
Pec Deck - 240 lbs x9, 255 lbs (stack) x5
Lat Pulldown (w/ handles) - 210 lbs x9, 180 lbs x11
Arm Curl - 90 lbs x11, 70 lbs x11/x6 (RP)
MTS Abdominal Crunch (DC style) - 30x12, 25x12
Great session tonight! Found my groove with the pin loaded machines, much better connection and easier on my joints, so we'll stick with them for this meso.
Managed to hit stacks on the shoulder press and pec deck, it'll be fun to load these in time, jimmy rigging the systems to add an additional plate somehow lol
Went into my session, feeling really energized, which I believe has to do with a few things
1. Hydration - more fluids, electrolytes
2. Stretching