MTI Biotech

7.5 Weeks Out

Blog Article ImageThe last 6 weeks I have been focused on strength training.  In theory, building a stronger muscle helps to build a bigger muscle!  Now I am 7.5 weeks out from my next show, the HOA Pro Classic, where I will try to repeat as champion. Everything changes from here on out.  The last 6 weeks of my training have been comprised of 2 different workouts that I rotated each week, so over the 6 week period I did the first workout 3 times and the 2nd workout 3 times. As always, eccentric movements are a huge focus of mine and if you are trying to compete in bodybuilding or just simply trying to build the most muscle you can you need to focus on this part of the lift.  Using a timed eccentric movement keeps constant tension on the muscle and does not allow for momentum to ever become part of the lift.  To give you an idea of what these workouts were like here is a sample of what I did. 

Workout 1
Day 1
Group 1
Scott (preacher) curls 3-5 reps (5 second eccentric)
Rest 45 seconds
Tricep dips 3-5 reps (5 sec eccentric)
Rest 45 seconds
Repeat set 9 more times

Group 2
                  30 degree incline curl 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
                  Seated French press 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
Repeat 2 more times

Day 2
Group 1
                  Front squat 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
                  Lying leg curl 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
Repeat 9 more times

Group 2
                  Split squats 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
                  Standing good mornings 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
Repeat 2 more times

Day 3
Group 1
Incline DB press 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
                  Chin ups pronate grip 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
Repeat 9 more times

Group 2
                  Flat DB press 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
                  Seated rows 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
Repeat 2 more times

Workout 2
Day 1
Group 1
                  Standing curls 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
                  Close grip press with chains 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
Repeat 9 more times

Group 2
                  Zottman curls 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
                  Supinated tricep pushdown 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
Repeat 2 more times

Day 2
Group 1
                  Bent knee deadlift 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
                  Standing unilateral leg curl 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
Repeat 9 more times

Group 2
                  45 degree leg press 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
                  Straight leg deadlift 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
Repeat 2 more times

Day 3
Group 1
Incline DB press neutral grip 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
                  One arm bent over rows 3-5 reps (5 sec eccentric)
                                    Rest 45 seconds
Repeat 9 more times

Group 2
                  Flat DB flyes 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
                  Pullovers on flat bench 5-7 reps (3 sec eccentric)
                                    Rest 30 seconds
Repeat 2 more times
                 

Day 4 for both weeks is abs and ancillary muscle groups

The goal is to get your weights to go up each week.  I hit a PR for myself on deadlifts the last week with 395 lbs for 10 sets of 5 reps with 5 sec eccentric, pretty good for an old guy :-)  

The next 7.5 weeks will be filled with very intense lifting, I will be turning it up a little from here on out.  My next group of workouts will be only 2 weeks long, but it is going to be super intense.  There will be lots of high volume and I will be separating each body part.
Day 1 Arms
Day 2 Quads
Day 3 Chest and Back
Day 4 Hamstrings and Calves
Day 5 Shoulders and Abs

The next training cycle will be 10 exercises per body part, 8-12 reps each exercise, no rest in between exercises.  Then rest 2 minutes once through all 10 exercises and repeat 2 more times! 

I will be ready to defend my title and thanks to HMB, at 43 years old I can do all these intense workouts. HMB helps me to recover faster and is essential to my training.  At 7.5 weeks out I am weighing 205 at 6.5 % bodyfat.  I’m excited to see where this goes!


Posted on March 13, 2013


Comments

There are no comments for this entry.

Post Comment

Required
Required
   
© 2020 MTI Biotech. All rights reserved.