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  1. #1
    Psychosociety Graeme's Avatar
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    Default 2012 Off Season Log

    Hi guys, I have been off training consistently for a little over a month now to recover from brutal training sessions leading up to my first bodybuilding competition.



    My friend and coach on the left, Scott, and my good friend on the right, Patrick.

    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  2. #2
    Psychosociety Graeme's Avatar
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    Coming into 2013 I would like to compete again at the regional level before going to the provincial level about 3 weeks after.

    My first workouts are going to be fairly weak compared to what you are used to, but I feel like my body is going to thank me for taking the time off.



    Seated DB Press - 30x20, 50x12, 75x10
    Dips - BW, +45x10, +90x10, +135x3
    Seated Lateral Raise - 7.5x15, 15x10, 22.5x8 failure
    Cable Lateral Raise - 20x8+ 3 failure
    Reverse Fly - 15x12, 20x12, 22.5x10

    Rope Pushdown - 30x15, 50x12, 60x10/40/20 dropset
    Skullcrusher - 75x10, 75x10+ CGBP, 75x8 + CGBP
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  3. #3
    Regular Poster Determination's Avatar
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    Looks good bro, will be following. Time to put on some more size!
    Complacency Is Mediocrity

    My definition of hell: when the man that you are meets the man that you could have been.

  4. #4
    Strong Peach GaPeach's Avatar
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    yay! I'm in
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  5. #5
    Seasoned M&S Veteran hunterace's Avatar
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    Great workout man! Will be following!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  6. #6
    Seasoned M&S Veteran maryellen's Avatar
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    Alright....I guess I'll follow this.

    (you have a nice butt graeme).
    "And though she be but little, she is fierce." ~ Shakespeare ~

  7. #7
    High on Life linedriver465's Avatar
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    Default

    Welcome back brother! Smash that weight!
    Check out my article page!
    http://www.muscleandstrength.com/authors/nick-ludlow

    "Like" my Facebook author page for future article updates
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  8. #8
    Psychosociety Graeme's Avatar
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    Quote Originally Posted by Determination View Post
    Looks good bro, will be following. Time to put on some more size!
    I'm looking to add width to my lats in particular and build up my legs as much as possible... it's hard when your next move could mean not training legs for weeks.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  9. #9
    M&S Power User Henry19's Avatar
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    In. Congrats on the win by the way!
    Progression over regression

    "I would learn that in each of us there is a flame that must never be allowed to go out. That as long as it burns within us, we cannot be destroyed"
    -The Power of One

    October 2012 Member of the Month

  10. #10
    Moderator Scrutiny's Avatar
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    Great work with setting up an 'off season' log Graeme.

    Will be following your journey here
    Consistency is the key

  11. #11
    Psychosociety Graeme's Avatar
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    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  12. #12
    Regular Poster Determination's Avatar
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    Love five finger death punch - makes up a good portion of my lifting playlist.
    Complacency Is Mediocrity

    My definition of hell: when the man that you are meets the man that you could have been.

  13. #13
    Squat Jedi Randoja's Avatar
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    Purus Labs Representative
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  14. #14
    Psychosociety Graeme's Avatar
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    Default

    Lol, seriously... a slight calf injury to put me out of my start. I should be back to it next week, I just can't balance on one foot while doing most exercises. I might get creative and use machines but I'm stubborn.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  15. #15
    Squat Jedi Randoja's Avatar
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    Hope it heals up quick bro!
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  16. #16
    Psychosociety Graeme's Avatar
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    Decline Bench Press - 135x12, 185x12, 250x6 + 1
    Incline Bench Press - 140x10, 185x7, 215x4
    Cable Crossover - 40x12, 50x10, 70x7
    Incline DB Fly - 35x12, 55x10, 65x4

    Incline DB Curl - 35x12, 50x8, 50x4
    Incline Hammer Curl - 25x8-10x2
    Preacher Curl Cable - 100x10, 160/130/100 static hold


    Calf is feeling better than yesterday but still not good enough to work. I still have to stand on my one good leg (with the bad knee) with a bend and toes pointed on my left leg.
    Last edited by Graeme; 06-20-2012 at 10:21 AM.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  17. #17
    Psychosociety Graeme's Avatar
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    What is it going to take for me to feel like training again? Srs.

    My head just isn't in it anymore and hasn't been since April. I don't know how else to put it, I just don't ****ing care anymore. The problem is that I want to care.

    My right knee and hip are out of proper alignment, god knows how many visits to the chiropractor that will take to fix. My muscles feel tight as hell all over.

    It could be all in my head, but whenever I get psyched up for a workout I start feeling a pain in the knee, which makes me dread the walk to the gym, and then I just don't ****ing bother with it at all or have an empty hearted workout.

    I feel like I am just spinning my tires and wasting my time trying to body build. I highly doubt my knees would hold up against the kind of weights needed to build the legs up. Without legs you are nothing on stage.

    --------------------------------------------------------------------------------------------------------

    Today, I was walking from work to the gym (on the way home) and I just said "**** it". I thought about it twice, reconsidered, and still decided against working out. I got home, feeling ashamed for bailing, and decided I was going to go anyways. Half way there I turned around and said "not today...", well look... I have been saying I am going to start again on Monday for 3 weeks now. I haven't, and I feel no real urge to either. Could it actually be that everything I've done was just a waste of god damn time, and I legitimately do not care about working out anymore? I feel sick, confused, and upset about my situation and no solid answers or leads as to why I would be feeling this. I am going to find a reason to stay motivated if it kills me. Don't expect to hear from me for a while, I may check in.

    Graeme

    /SolumnRant
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  18. #18
    Seasoned M&S Veteran AToE's Avatar
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    I remember you talking before, back during your cut for the competition, that the whole comp thing was actually starting to **** you off. I got the impression that you felt the whole thing was shallow and excessive honestly, and that you preferred it when you were just bodybuilding for yourself as a hobby.

    Maybe I misread you on that, but taking things past the hobby level has a habit of ruining them fairly often for a lot of people.

    Just a thought, might be that you genuinely DO feel that doing it at a competition level is a waste of time, for you anyways. Might be time to try to get back in touch with what drove you to start and made you love it in the first place.

  19. #19
    Psychosociety Graeme's Avatar
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    Quads

    10 minute elliptical warm up
    stretch

    Leg Extension - 100x20, 140x20, 220x10 + assist
    Leg Press - 335x20, 425x12, 515x6
    Walking DB Lunge - 60x8, 60x6

    Hamstrings

    Romanian Deadlift - 95x12, 145x10

    Vomit... Good workout lol, the great thing about returning to the gym is the beginner gains for the first few weeks.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  20. #20
    Psychosociety Graeme's Avatar
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    Chest

    Incline Bench Press - 95x20, 135x10x2, 185x8, 225x2
    Incline DB Press - 65x10, 75x9
    Incline Smith Machine - 135x6-8x3
    Pec Deck - 90x10x2
    Incline DB Fly - 35/20x8x2 dropset

    Biceps

    Barbell Curl - 45x20, 55x20, 65x13
    DB Spider Curl - 20x8x2

    Calves

    Smith Machine Seated Calf - 225x25, 315x20, 315x12
    Standing Calf Raise - 100x12x2
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  21. #21
    Squat Jedi Randoja's Avatar
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    Looking as strong as ever bro. Really glad to see your back at it and having a good time, that's why we do this sh1t.
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  22. #22
    Seasoned M&S Veteran hunterace's Avatar
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    Great workouts Graeme!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  23. #23
    High on Life linedriver465's Avatar
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    Nice lifting Graeme! Good to see ya back brother.
    Check out my article page!
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  24. #24
    Psychosociety Graeme's Avatar
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    Back

    Pull Up - 12, +25x9, +50x6/7
    Barbell Row - 135x15, 185x12, 225x9
    Close Grip Pulldown - 130x12, 180x6/140/80
    Seated Row - 40x25, 120x12, 160x8

    Abs
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  25. #25
    Intermittent Fasting FTW vin1968's Avatar
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    Hey, welcome back. Nice little back workout there
    Hey now!


    Supplements:

    Coffee
    Fish Oil
    D3
    ON Whey

 

 

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