Sunday, December 20, 2009

Ending 2009 / Starting 2010

2010 will mark my 5th year competing as a professional natural bodybuilder. Over the past several years, I have not been very good about updating this site on a regular basis. In 2010, however, I am going to make a conscious effort to provide an ongoing overview of how my training is progressing. I'm hopeful that I will be able to make at least monthly updates. I truly appreciate those of you who take the time to email and let me know what you like or don't like about the site - please keep the feedback coming.

Offseason Training

I am currently using a 2-week split in an attempt to bring up the many weak points in my physique, with a focus on increasing overall thickness and improving strength levels in several core lifts. My split looks like this:

Week 1

  • Monday: Arms / Calves
  • Tuesday: Shoulders / Traps
  • Wednesday: Back + 7 sets front squats
  • Thursday: OFF
  • Friday: Chest / Calves
  • Saturday: Legs (Quad focus)
  • Sunday: OFF

Week 2

  • Monday: Arms
  • Tuesday: Calves / Traps
  • Wednesday: Legs (Ham focus)
  • Thursday: OFF
  • Friday: Chest / Shoulders
  • Saturday: Back (Deadlifts)
  • Sunday: OFF

With this split, I hope to bring up my lagging calves and traps, while allowing enough recovery time between heavy squat and deadlift days on the weekends.
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