14 Nov Dan Dalenberg | Offseason Wk1 | Accessory Day 1

I recently lifted in the Lexen Fall Classic in Columbus, Ohio where I totaled 2400 via a 950 squat, 715 bench and 735 deadlift at 242 multi-ply. Next up, I will do a short off-season before starting prep for the 2018 XPC Arnold.

I don’t believe I have ever actually posted what I do on this day! It’s very repetitive, same thing every week. But it is a good session that I have come to really like. Tucker wrote this up for me a few months ago, I was feeling pretty flat and needed some bodybuilding work to fill out a bit.

The focus of this day isn’t on sets or reps. I don’t count either, I just go until I have enough. Everything is performed very intentionally, trying to train like a bodybuilder and focus on exhausting the muscle, getting a pump. Bro.

Training

Machine Row- The machine had three different grip options. So each set was a super set with each grip. Maybe 75 total reps here.

Single Arm Cable Pull Down- Lat pull down, one arm at a time.

Double Handed Dumbbell Row- Dumbbell Row, both arms at the same time.

Face pulls super set with Reverse Fly

Leg Extension/Leg Curl Super Sets- The lying down leg curl machine is easily my least favorite machine to use.

Leg Press- Did these tempo style. I don’t get a lot out of leg presses usually. Except when I do them really slow. Then I regret them the next day.

It doesn’t look like much on paper, and while not a super taxing session, I am getting a lot out of this. The higher volume and focused bodybuilding work has my joints feeling good and slowing adding a little size. Pleased with how these are going.