Hello!
I'm entering my third week of my offseason, but wanted to do this log right, starting off with a little background about me and then dive into the details of my offseason plan.
My name is Miguel De Dios, I'm 27 years old and I have been training for 9 years and been bodybuilding for about 3 years now. I just finished a year long contest prep three weeks ago in where I competed in three shows. Some highlights include winning my IPE pro card and placing second in my NGA pro debut.
Looking ahead and thinking big picture, I plan on taking 3-4 years off from competing and really focusing on building as much lean tissue as possible, while addressing many weak areas.
Contest prep stats:
-Stage weight: 151-152 lbs
-Weight post show/first day of offseason: 153 lbs
-Contest prep macros: 205 protein, 70g carbs, and 35g fat (not including refeeds/diet breaks)
Current stats:
-Current weight: 155 lbs
-Training split: Push, Legs, Pull, Upper, Lower
-Off days: Light cardio & stretching
-Current macros: 225g protein, 350g carbs, 40g fat
Going forward the plan will be to gain 2-3 lbs/month for 6 months to land somewhere around 165-171 lbs. From here, we'll maintain, possibly mini cut or push further depending on how I feel and look.
Anyways, I'm excited to hold myself accountable and really make this the most productive offseason to date.
Let's connect!
Instagram: https://www.instagram.com/dedios09
Youtube: https://www.youtube.com/migueldedios09
May 4 - Push+pull
Cybex Pullover
110 x9
120 x7
Hammer Strength Shoulder Press
3pps x 7
2pps + 20lbs x15
2pps x 6 (drop set)
Chest Press
245 x7
205 x 10.5
Lat Pulldown (w/ handles)
225 lbs x 7
180 lbs x 12
Cable Upright Row
100 lbs x 9 (felt off)
95 lbs x 9
Iso Lateral Raise
60 lbs x 5
40 lbs x 10
Abs (DC style 1-3/4 = 1 rep)
25 lbs x16/12 (bruuutal)
Grueling session.. however, felt I kept a pretty good pace, making sure I was getting good contractions and taking my breaths. Stayed out late last night and so the iron kicked me the real deal - warranted though
Dropped a few reps here and there, but as expected with this mini cut. Wrapping up the second week come tomorrow. Another week for sure, possibly a fourth, we'll asses when we get there.
All in all, I feel "OK" strength has dipped a little, inner elbow/tendon issue is slowly recovering, left hand/fingers still achey, carpel tunnel maybe idk, but it's super weird.
Here's one post-workout