Andrew Burge - Off season Powerlifter

[BarBrother]

Well its another off season again so that means another NZBB/Gymnation journal

 

August to February will be a chance to improve the body composition, rehab injuries and improve imbalances in the physique aswell as strength

I wont be squatting or deadlifting of any kind until 2014 to rest my back as i have a few niggles i need to fix and the body needs a rest from that at the moment.

Stats:

BW: 94.8kg (after breakfast with clothes on) I compete in the Open Mens Under 93kg Division

Waist 100cm, I would estimate body fat at around 17%

Height 5'8

First goal is to put on a bit of muscle until Mid Nov Probably not increase wight but just add a lot more volume and isolation exercise. The extra volume shoudl aslo mean a slight drop in weight. From there i will look to drop some body fat. Dont want to go below 85kg BW. That will take me through December and January. February I will start the squat and deadlift again and start to look to build RAW strength and increase bodyweight to around 90kg (hopefully leaner then i was last time) I will look to do a RAW comp around May and then its back into equipped lifting and getting the bodyweight back up to 95ish kg.

[BarBrother]

The week so far

Tuesday - Chest

Inc BB x 70 x 10 x 4

Cable flys(slow ecc) x 12 x 4

Decline bench x 10 x 4

DB Flys x 10 x 4

Rope Pushdown x 15 x 3

 

Friday - Back

DB Row x 10/10 x 30kg x 4

Straight arm LAt Pulldowns x 12 x 4

BB Shrugs x 120 x 10 x 5

Reverse grip Lat Pulldown x 15 x 4

BB Curl x 27 x 10 x 3

DB Curl x 12.5 x 8/8 x 3

 

[BarBrother]

Sunday - Shoulders

Bench x 90 x 8 x 4 Slow ecc

DB Side raises x 10kg x 10 x 4

DB Shoulder press x 20 x 12 x 4

Cable side raises x 10/10  x 4

Rev Cable Flys x 10/10 x 4

[BarBrother]

Tuesday - Chest

DB Press x 30 x 12 x 4

Inc BB x 65 x 10 x 3 + 1 drop set

DB Fly x 15 x 3

DB inc press x 15 x 3

Cable flys x 15 x 3

[BarBrother]

Friday - Shoulders and Back

Bench x 90 x 10 x 3 ss Db Row x 35 x 10/10 x 3

DB Shoulder press x 25 x 8 ss DB Side raises x 8 x 3

LPD x 10 x 3 ss Seated Trap Row x 10 x 3

 

 

[BarBrother]

Tuesday - Chest

BB Incline x 60 x 15/12/10/8

DB Flat x 32 x 12/10/8/8

DB FLy x 10 x 4

Cable Fly x 15 x 3

Dips x BW x 10 x 3

[train_like_a_freak]

hope your training hard for saturday night binge brah lol

[BarBrother]

Back from 2 week holiday in Brazil. time to step my training up. going to be doing a summer cut. first 6 weeks will be pretty drastic. 4 weights 4 cardio sessions per week. diet is basically going to be around 200 protein 200 carbs approx 2000 calories. looking to drop around 5kg in 6 weeks if possible. will post some photos this week as well as for the gymnation aesthetic challenge as well. won't be training legs for this 6 weeks as I have a few disc problems. so here we go

 

Tuesday - chest

Inc bb x 60 x 12x 4

db flat x 37 x 10 x 4

cable flys. 15 x 5

fast paced workout. 45mins total. will be back up to an hour next week

[Old Bull]

BB good to see the log up and the direction you are taking over the Summer, good plan, rest heal the niggles bit of muscle mass gainzs, looks good.  Good to catch up at the Nats too  that 300 was great to watch glad I was there to see it.

 

 

[BarBrother]

Thanks OB was awesome to break the 300 barrier in the Home of NZ PL. Good to catch up. just a shame i couldnt stay longer. Woul like to head over to do the NZ euipped NAts every year even if it means i have to guest lift

 

Wednesday - 45min RPM Class

[BarBrother]

Thursday - back

pullups x bw x 10 x 4

db row x 32 x 8/8 x 4

rpd x 12 x 4

trap row x 80 x 8 x 4

seated cable row x 10 x 5

[BarBrother]

Saturday 

60 mins Pilates

45 mins RPM

BW 93.1 after breakfast before exercise

[Old Bull]

Thanks OB was awesome to break the 300 barrier in the Home of NZ PL. Good to catch up. just a shame i couldnt stay longer. Woul like to head over to do the NZ euipped NAts every year even if it means i have to guest lift

 

Wednesday - 45min RPM Class

Be good to see youn over here each year, you may be still able to lift as a NZPF member just do a PA regional over there? Still should be able to represent NZ too.

[BarBrother]

thanks OB I wil check it out with Steve L

Sunday - shoulders

Mil press x 50 x 12 x 4

db press x 20 x 12 x 3

sidr raises x 10 x 3

rev flys x 10 x 3

cable raises x 12 x 3

[BarBrother]

Monday - Abbs and cardio

10 mins Rower

20 mins abbs

10 mins treadmill 

[BarBrother]

Tuesday - Chest

Inc BB x 80 x 8 then drop set

DB Bench x 35 x 10 x 4

DB Fly x 10 x 3

Dips x BW x 10 x 3

Cable flys x 15 x 4

 

 

Wednesday - Back

 

Pull ups x 10 x 4

BB Row x 60 x 12 x 4

DB Row x 35 x 8/8 x 4

LPD x 15 x 3

BB Shrugs x 100 x 15 x 3

[BarBrother]

Saturday - Abbs/Circuit/Cardio

Body weight 92.1kg (Down 1kg from same time last week)

30 mins abbs class

Pull ups and Inv Row SS 5x 5

DB SHrugs ss Face Pulls x 8 x 4

25-30min Jog home from gym

[BarBrother]

Sunday- bench + shoulders

flat back close bench x 100 x 5 x 4

sm shoulder press x 12 x 4

db side raises x 12 x 10 x 4

cable side raises x 12 x 3

[BarBrother]

Monday - 60min boxing class

[BarBrother]

Tuesday - back

pullups x 10 x 3

seated row x 10 x 4

LPD X 12 x 4

db row x 10/10 x 3

bb shrugs x 15 x 5

 

[BarBrother]

Wednesday - chest

med bench x 100 x 5 x 4 + 80 x 15

dips + 10kg x 10 x 4

inc bb. 80 x 5 x 2 + 60 x 15 x 2

cable flys x heaps x heaps 

[BarBrother]

body weight 91.5kg 

friday -shoulders

db press x 12 x 5

db raises x 12 x 4

rev flats x12 x4

dips x 8 x 3

cable raises x 12 x 4

 

[BarBrother]

After a weekend of carb loading....

Monday - 45min walk and run

[BarBrother]

Tuesday - Back

Bodyweight - 92.5kg

Pull ups x 12 x 3

DB Rows x 10/10 x 4

LPD x 15 x 4

SCR x 12 x 4

BB Shrugs x 15 x 3

[BarBrother]

Thursday - Chest

Inc Bench upto 80 x 10 then pyrimid back down

DB Flat x 35 x 12 x 4

Inc FLy x 12 x 3

Dips x 10 x 3

Cable x 15 x 3