off cycle log + workout program needed advice

[rana kamal]

so as you know i finished my primo 10 weeks cycle a while ago and thought of doing an off cycle log to keep myself motivated.
i still suffer with the sides voice i snot getting any better, few blemishes here and there and awful oily skin.
but on the other side, my weights are still going up in the gym, but i dont have the same energy as before.

diet is very on point , 1700 cals daily , 25% carbs, 65% proteins and 10% fat.
overall my body looks better, people are commenting in the gym specially on my legs and glutes, however my midsection is still troubled.
my trainer constructed a program that i think is a bit too much , please give me your feedback

 

[rana kamal]

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[RodgerThat]

I'm sorry excuse me for not really following along too closely but what exactly are your goals? Do you recover well naturally? Are you in a deficit or surplus?


I'll say this though I hope you didn't have to pay for this program because it looks like it was thrown together in 3 minutes while just looking around a weight room. There is no variations in sets and reps for any movements, there is redundancies and movements just thrown in at ridiculous places and unless you are a truly advanced lifter that has hit a plateau and requires a nervous system adaptation tune to overshoot a hurdle then this is just going to wear you out. Let me know the answers to the questions ive stated and I can either tune this program for you slightly or write something completely different if this doesn't even come close to your goals

 

[rana kamal]

@RodgerThat

You always come to the help, well i am not an advanced lifter at all, and unfortunately i paid for this .

My goals are bodybuilding, currently i am eating at a slight deficit, my weak points are shoulders and glutes.

I felt like this was way too much like physically i wont be able to perform all of this, i recover well yes but no to that extent.
My legs are my strongest however they are small relatively to my body. My trainer says so.

I would be really grateful if you can tune it for me

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[Wendylifts]

Hey Rana! Sounds like you're kicking ass still in the gym. That program looks like a shit ton of volume! It sounds like you want to build your legs up? I just read this on T-Nation. Maybe you will find it useful.

Is Powerlifting Hurting Bodybuilding? | T Nation

I am following Layne Norton's program which you can find online. I was worried it wouldn't be enough volume at first....that didn't last long. I have found significant changes in my physique through it. I know we all can respond differently to different programs, but it might work of you!

Thanks for coming back and checking in! Hang in there with your voice! It's the last thing to return (In my experience).

 

[RodgerThat]

Okay, well then yes I will absolutely tune it and if your training either had more knowledge or put more effort or listened to what you wanted wouls have easily realized this isn't good for your goals like this and is kinda cookie cutter I don't know what I'm doing in the gym set up. Very dissapointed in the masses of trainers for making clients pay for these things. Unless you need direct help daily I would consider hiring a coach instead of a trainer for the purpose that they are more knowledge ( a real coach not some insta famous loser ) and they generally have a wealth of programs they can modify to fit an individual's needs.

Anyways I digress.

Day 1 chest/biceps/shoulders
5minute elliptical warm up to warm the chest shoulders and arms, low pace it's only to shake the rust off.
Barbell bench press 4x7
Incline bench press 2x12
(Rotate to Dumbbells every other week for these two)

Cable crossover low to high 2x12
Cable crossover high to low 2x12
(Really focus on a pinch and squeeze every rep when hands are touching)

Pec dec machine 1 set to failure slow eccentric

Arnold press (Google if neccasary) 2x8
Standing dumbell front raise 3x12
Laying Incline bench front raise 2x8
Barbell OHP 1 set till 1 rep away from failure

Hammer curl 2x8
Bicep curl straight bar 3x6
Dumbell curl 3x16


Day 2 back/rear delt/ tricep
Deadlift 3x8 (you can send me videos or post them here with no face for form help)
Reverse grip bent over row 4x8
Wide grip lat pull down 3x12 slow eccentric
Seated T-bar row or landmind T-bar row 2x12 1 second squeeze pause slow eccentric

Back flys 2x8
Shoulder high bar pulls 3x6
Cable rope face pulls 3x16
Bent over lateral shoulder fly 3x10 (sitting at the edge of a bench and having the weight touch under your legs while you are bent over, use nuteral grip hands as to hit the rear delt more)

Tricep overhead extensions 3x16
Tricep rope double rope pushdowns 3x16
(Take 2 steps back from the cable machine keep your chest high/proud then separate hands at the bottom to go beside hips and squeeze and hold at the bottom, after 8 reps step close to the machine and repeat the squeeze for final 8 reps. You may have to kneel while close to the machine so cables can go all the way back up keep elbows tight to your side the whole time)
Tricep one arm rope kickback 2x8

Day 3 legs
Squat 6x6
Stiff leg deadlift 2x8 (use light weight for this something you could do for 12)
Leg press 4x12
Reverse hack squat 3x16

Single leg extensions 3x12
Super set with
Laying or seated hamstring curl 3x16

Abductor machine 1 set to failure
Adductor machine 1 set to failure (preferably a weight you do 20-30x)
Calves always a slow eccentric with a puase hold at the top (do as many sets until you feel a good pump then do 2 drop sets after that)

Day 4 shoulder/arms/core

Overhead press 4x6 (barbell)
Dumbell press 2x12
Barbell high pull 2x8
Dumbell front raise 3x12
Superset
Dumbell standing lateral raise 3x12 (proud chest and have the Dumbbells touch infront of your crotch)
Bent over Dumbell lateral raise 2x16
Cable rope face pulls 2x16
Rear delt fly 1 set to failure
Hammer curl 3x8
Super set
Tricep overhead extension 3x8
Ez bar curl 2x10
Super set
Tricep double rope pushdown 2x16
Do core work, start with planks then do crunches and all that such then finish it all off with planks again.

Day 5 chest/back superset

Barbell bench 3x12
SS
Bent over row wide grip 3x8

Incline bench 3x8
SS
Cable crossover pull downs 3x12
(I want it to look like attached image)

Cable fly low to high 2x12
SS
Lat pull down wide grip 2x12

Cable fly high to low 3x8
SS
Seated row 3x10 with a squeeze


Day 6 legs
Squats 2x16
Front squats 2x10
Deadlift 2x6
Leg press 3x16
Leg extensions 2x12
Leg curls 2x12
Glute machine or abductor/adductor 3x20
Calves same as other leg day.


Ideally you always do a 5min warm up then 5 minute dynamic stretch then warm up sets 2minute rest then working sets. After every work ALWAYS stretch, preferably full body but at the very least 10 mins on the muscles worked.


Hope you enjoy it.

 

[rana kamal]

@RodgerThat i can't thank you enough for the help and your time, i will be starting this program today and will def. keep you updated.

and yea its a shame that i paid a lot for this program and he didn't really listen to me when i told him that all those sets and reps will be too much volume for me and that i don't have that kind of muscles yet that can support this program.

i will look into hiring a coach unfortunately here in egypt we have extremely limited options, you can't imagine how trainers have been experimenting on me for the last few month.

but i really like the program you modified, thanks a million

 

[rana kamal]

@Wendylifts well you motivated me actually to come back with your recent pics and kick ass log , i miss the place and all of you guys.

i am currently reading the article it looks really interesting and i have like a thousand questions to ask you , as honestly i read the layne program but i can't understand it.
will pm you when i get home if you have some free time on your hands.

keep kicking ass wendy, you have no idea how much you inspire me

 

[Wendylifts]

@Wendylifts well you motivated me actually to come back with your recent pics and kick ass log , i miss the place and all of you guys.

i am currently reading the article it looks really interesting and i have like a thousand questions to ask you , as honestly i read the layne program but i can't understand it.
will pm you when i get home if you have some free time on your hands.

keep kicking ass wendy, you have no idea how much you inspire me

Sure! Anytime!

 

[RodgerThat]

Well for the trainer thing and coach you don't need to get one in your country, getting a qualified online coach is the norm for most actually you just send photos of posing and videos for form work and they help you with macros and programs. As for now though if you need any form help for any movement feel free to send me a video and I can break it down for you (to send videos just make a YouTube account not attached to your name then just copy and pâté the hyperlink to me in PM), as for posing I'm not really the guy to help for that I don't know anything about how to pose or what's considered good or not if competing is going to be your thing you'd need to find someone else for that.

@Wendylifts is definitely motivation for both guys and gals cause guys need to be bringing their A game to even stand beside her and what girl doesn't want to be that strong and sexy (appologizes for my gushin on you Wendy it's just incredible what you've done.)

 

[Wendylifts]

Well for the trainer thing and coach you don't need to get one in your country, getting a qualified online coach is the norm for most actually you just send photos of posing and videos for form work and they help you with macros and programs. As for now though if you need any form help for any movement feel free to send me a video and I can break it down for you (to send videos just make a YouTube account not attached to your name then just copy and pâté the hyperlink to me in PM), as for posing I'm not really the guy to help for that I don't know anything about how to pose or what's considered good or not if competing is going to be your thing you'd need to find someone else for that.

@Wendylifts is definitely motivation for both guys and gals cause guys need to be bringing their A game to even stand beside her and what girl doesn't want to be that strong and sexy (appologizes for my gushin on you Wendy it's just incredible what you've done.)

@RodgerThat awww shucks :KICKS ROCK: lol. Thanks


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[rana kamal]

@RodgerThat thats really very helpful of you, i will send you a video of my deadlift form tomorrow as i such at those and probably squats too, and dont worry about the posing i am not into competing and we won't need that. thanks again

 

[Sampei]

That's shit load of volume for not eing on AAS plus 6 days? What the fuck lol

ATM I'm doing 3 days a week and not much volume... having great great success. IMHO no need for all those reps and sets.