Just stoppin by to say thanks for the shoulder workout Friday, always super intense working out with you. Another thanks for taking time out to help me with my nutrition, especially with how busy you are right now, i really appreciate it. Keep it up man, you got a pro card to win in 11 weeks.
Congrats on signing with MD! You have joined a great family!
What does your arm workout look like?
Do yo do anything before you workout like take a light jog in the treadmill for 5 min? or stretch or so?
+Originally Posted by Ferocious
Hey Seth, what does your offseason diet look like?
TROPONIN NUTRITIONIST
Before I work out I always warm up my shoulders with 5 lb plates. That has just become habit. Prior to each work out I warm up to the point of where i feel the blood rushing to that particular body part that I am working and I am about to break a sweat. During that time I am also stretching out to allow more blood flow to that particular muscle group I am working. For example on arm day....warm up with Alternating Dumbbell curls and Rope Pressdowns.
Arm Day: I Train bis and tris together. I superset them my entire workout. I pick 4 or 5 exercises for both bis and tris. I will do 1 bi set, 1 tri set 30 to 45 sec rest then back at it. for 3 to 4 sets and then move on to the next set of exercises.
example...
1. DB Hammer Curls s/s with Close Grip Bench
2. Preacher Curls s/s with Wide Grip Pressdowns
3. Incline DB Curls s/s with Weighted Bench Dips
4. Cable Concentration Curls s/s with Reverse Grip Pressdowns
5. FST-7 Biceps: Barbell Hammer Curls (Rep range 6-9)
6. FST-7 Triceps: Skull Crushers or Rope Pressdowns (Rep range 6-9)
Make sure you continue to stretch throughout your workout to allow more blood to flow to the muscles. I will switch it up here and there but for now I am making sure the hammer curls are in there along with some type of preacher curl. My rep range is any where from 6 to 12 with almost all my exercises. Hope this Helps!
I work 2nd shift good ol 3-11 should I get up early and get my work out in before work? Or should i Just hit the gym after I get off? also how do you feel about red meat and whole eggs?
Seth-
Do you work a full-time job? If so, what do you do?
What is your back routine look like? How has it changed since you began bodybuilding?
Josiah
Muscle Tech Athlete
I think whatever fits your schedule (eating, home life, etc.) is what I would do for the lifting. When I worked throughout college and night work at my former employer, I tried to get it in prior to work; however, when I did not get it in before work, I would go after, and adjust my eating accordingly.
I am a big red meat guy. 93/7 ground beef, London Broil Steak and Filet when the budget allows. In the off season I love eating 4 to 6 whole sunny-side up eggs, with some ground beef and hash browns for breakfast. I like eating whole eggs just take into account the amount of fat.
As of now I do not work a full-time job. My family and I just moved back to Pittsburgh, so we are in transition.
My Back is a work in progress. I am constantly trying to improve. Prior to me getting on stage, HEAVY deads, heavy barbell rows, one arm rows, just about everything; however, I did it all heavy to try to get a big back! and I didnt concentrate so much on detail. Now, I am working on width, lower back and detail, now that I stripped down and saw what was underneath my "winter jacket" ha. I am now doing pull-ups, pull-ups and pull-ups, wide grip,close grip, and reverse grip. haha. I hate the damn things. But I beleive that they have helped pick up my back. Hyperextensions and low rows as well. I make sure I am prepared for back day, it is something I plan on being a strong point for me on stage.
Offseason eating. This past "off time" I took after the Pittsburgh I stayed on somewhat of a diet so that I did not get ridiculously out of shape and sloppy. I stayed around 235 to 240. Red Meat 3 to 4 times a day, one Protein shake post workout with some peanut butter and a banana, 2 to 3 chicken meals and maybe one egg meal.
1. 6 oz ground beef, 4 whole eggs, either potatoes or oatmeal with bananas.
2. 12 oz chicken with rice and pineapples
3. 12 oz ground beef with 10 oz red potatoes
4. Post workout Shake with 50 g protein, peanut butter and banana
5. 12 oz ground beef with either rice and pineapples or potatoes
6. 12 oz chicken or ground turkey with either pasta or potatoes
7. 12 oz ground beef usually with some potatoes (sweet of red)
8. (if I am still awake or in the middle of the night) first type of meat I see in the fridge.
I am a big snack guy but I kept it limited this time around. I would have a cheat meal or two every 3 to 4 days. Cheat meal is whatever I felt like eating. Snacks are usually gummi bears (what the hell right?!), ice cream in the evening with the fam, or Peanut butter and jelly samiches.
question
how many sets per bodypart and how many of those are to failure
Great Question... I am a firm believer that every bodybuilder brings something special to the table. Whether it be their Shape, size, conditioning, personality, training style, work ethic just anything and everything. But on a whole, I am a Big Jay Cutler fan, Branch Warren, Dorian Yates, and recently Phil Heath, Evan Centropani. Again I could go on forever about all different bodybuilders, but these are some of the guys who have really inspired me.
On a constant basis. "Do you really think you'll ever make it?", "You know you wont be able to keep going to the gym when you go to college, get a real job, get married, have a child." The list could go on. It happens to this day. The one thing in life I have learned is that you will be faced with adversity....but how you handle that adversity is what builds you into what you are today. So I keep my head on straight and appreciate the support I do get and push that much harder.
Seth man you look great!
I am a year younger than you so hopefully you can relate to my question. My fiancee told me yesterday that she won't sit and eat with me if my meals get any bigger. She helps me out 100% packing, cooking and training. She just can't stand watching me pack away that much food. I was just wondering if you and your wife have come across this bridge at all? what have you guys done? Thanks for your time man
Thanks for the detailed repsponse Seth.
TROPONIN NUTRITIONIST
Hey Seth, thanks for posting your bulking diet as I was just going to ask the same thing!!
Just wondering, why do you add the PB to your post workout shake?
Haha, that's some good shit there. That is common in my house. Elise gets to the point where she cant eat certain foods because I eat so much of it and so often. She is, like yours 100% behind me, but like she says "That's what it takes to be a Bodybuilder's Wife!" So I am very grateful. During contest prep I am on my game 100%. Then when off time comes around I make sure I cater to her needs. Im not saying dont eat your food man! haha but I try to give her and my daughter the time and attention they deserve for what they do for me during training. So your Fiance seems like she understands the concept of a Bodybuilder's lifestyle so just make sure you give her her dues. Great question and if I can help you out any more please dont hesitate to ask. Thanks again man.
PS My wife is getting together a forum on here about Being the Wife of a Bodybuilder, as does Heather Fankhouser, So have your Fiance check out the forums and interact with them.
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