Switch's Off Season Log

Hey Guys!

( PS - if i put this in the wrong section I apologise, please can admin move it )

I just thought I would start a log here so I could get some awsome feedback from all of you and just for some motivation when times get tough! LOL

I am NO monster, but holy shit am I TRYING hard to be one! At the moment I am natty, and I am waiting to go back to the endo to see what test levels are, i made a thread about it!

Training is as follows:

Monday: Delts, Tris, Abs
Tuesday: Back
Wednesday: OFF
Thursday: Chest, Biceps, Abs
Friday: OFF
Saterday: Legs
Sunday: Chest ( Tempo Training )

My coach just added the extra chest day in as I need to focus alot more on my chest! So lets see what happens there!

Macros are:
Training Days: 265P/420C/70F
Non Training Days 265P/380C/70F

Weight is 83kg morning weight

This is the most I have EVER eaten and until now I have been coming down in weight, so my body is doing amazing things at the moment. Last year carbs where my enemy, now, i seem to love them.

I have decided that I will not compete until I feel I have a competitive physique to stand on stage with. Whether that takes 2, 3 or 4 years, so be it. Standing on stage really takes alot out of you, and I will ONLY do it again, when I feel the time is right.

Below I have added a "few" lol pictures of me. The first was my transformation last year ( I was 2 days out in the tanned picture, so slightly flat, legs came out a little more at the show, but not as much as i hoped), and then pics of me from this weekend ( Progress pics i took for my coach )

















I need to work more on chest, shoulders ( mostly rear delts) and lower abs...

Excited to hear some feedback and hopefully progress even more with your help!

Thanks everyone!

Moved it to cycle discussion bud.

Thanks bud!

Not much to do with planning any cycles, but makes no difference to me where its placed!

Thanks again!

You are right bud I read it very quickly. Gonna move it to Dieting and contest preparation section.

Cool! Thanks man

Looking good Switch!

How old are you?

Thanks alot bud!

Im 22 bud

Looking good man. I hope to see you looking like a complete monster in the future

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Thanks alot dobey!!! I must agree with you!! Lol!

Looking good my pal...keep at it

Thanks guys!!

Looking forward to sharing as much with you guys as possible...

Wekk done so far bro.
Some critics:
some more rear delt development and side delt for added width and roundness.
Somw hamstring work will also be beneficial.
Chest as you already stated.
i see your an outer quad man make sure to hit that tear drop to great an over all well developed quad.

Its been my dream for so long aswell and if I can't do it myself, I would atleast like to watch someone else achieve greatness.

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VonD wrote: Wekk done so far bro.
Some critics:
some more rear delt development and side delt for added width and roundness.
Somw hamstring work will also be beneficial.
Chest as you already stated.
i see your an outer quad man make sure to hit that tear drop to great an over all well developed quad.

Thanks alot von d!!

Any specific exercise that u like to do for rear delts and hitting the teardrop more??
I hit hammies hard hey, i got this goal in my head and i have never been more determined to reach it in my whole life! Lol

Thanks for the help everyone...

Cant wait to hear what koe and dj have to say...2 guys i really look up to in this industry!!

rear delts i do the rear delt machine at VA.I go as heavy as possible with slow reps for 12-15 reps.control the motion the whole time and pause and hold tension for a moment then slowly revert back to start position.

I also do Bent-Over Dumbbell Lateral Raise.Again same principle of slow heavy reps and control.


tear drops you can hit by narrowing your stance on squats and a narrower foot placement of legpress.Also leg ext will aid you as well as lunges.

Thanks guys!!

Will start doing all the above! HAHA, The pump is the cure to all disease - IQ of crushed ice right there! LOL

My 37 cents.. Your traps are lagging behind. You could focus a bit on chest too.

Thanks for pointing the traps out pyro!

Will throw a few more in for traps!

Hey Guys!

Quick Update!

Morning weight was 82.6kg and here are updated Macros and 2 pics!!

Training Days: 265P/440C/70F
Non Training Days 265P/390C/70F