SP's on/off-season log

[snowpatrol123]

Just a little play on Kaz's title, he has a massive headstart so the best I can do is chase at this point.

An opportunity presented itself while planning the cycle; in just over four weeks I will be having surgery to remove my relatively-minor pubertal gyno. It's pretty neat because at this point the costs will be covered by health care & I am still having it done by a plastic surgeon, rather than general surgeon. In addition to the gland removal, he is going to do a nipple reduction/reconstruction...essentially reducing the height of the "pointy" part of the nipple. I won't try to explain because I can't.

Rather than delaying things until after I've fully healed from the surgery, I'm planning to go about 75% "on" for the next month, drop levels slightly (but still well above cruise) during the weeks immediately following surgery and as soon as I have the ability to work out everything except chest @ 90% or more I will "pin it" to 100%.

Coming off a cut right now, current/starting stats:
28y/o, 6' tall; used to be 6'1 but I seem to have shrunk
205lbs +/- 2lbs
8-10% BF depending on the day it seems (calipers)
Best lifts 5x295/5x405/4x455 (bench/squat/dead)

Focus is bodybuilding > strength, but I enjoy PRs of course.

Training rep ranges are 8-12 for back/chest/arms, 10-12 for delts and 12-15 for legs.

Diet is strict/pre-planned, 6.5 days out of 7 - macros are 400/400/90 w/ a meal plan NOT iifym - Sunday afternoon-evening are "cheat" periods but more of IIFYM than full-on cheat.

Goal: add >20lbs without going over 10-11% bf. Lifts will increase but that is secondary.

Pins will be M/W/F

For ease I'll say surgery is happening "week 5"
1-4 TestE 900/wk (with prop@ 100 EOD for the first two wks as a kickstart)
1-4 TrenE 400/wk
1-4 TrenA 350/wk

> > > SURGERY

5-7 Test 500/wk
5-7 TrenE 400/wk
6-7 EQ 1750/wk (tapering towards 875/wk by mid-week 7)

> > > Assuming I can hit everything except chest by week 8:

8-22 TestE 1200/wk
8-22 TrenE 400/wk
8-22 TrenA 350/wk
8-20 EQ 875/wk (I have a front-load in mind that should get levels up to peak by the end of wk 2, rather than the usual wk 4-5)

22-24 TestP 500/wk (while the TestE/EQ clear)
22-24 TrenA 500/wk (likewise, for the tren)

Orals (just var currently) in/out on a 4wk basis

Slightly homo starting pics, was flexing my abs a bit but neglected to flex chest/traps/legs unfortunately #regrets

 

[snowpatrol123]

Reserved n stuff

 

[Kazmir]

Subbed brother, look forward to watching your progression. You got a great base and I am sure you will hit your goal. Kill it man and take us along for the ride.

 

[smittiot]

That is quite a cycle you have planned. Looking forward to the progress (said pro-gress for Canadian).
You should see some amazing changes as long as surgery does not set you back much.
Cheers!

 

[smittiot]

Oh, jealous of your hair...

 

[snowpatrol123]

Had a minor shipping issue but hopefully resolved now; waiting for my AI but cycle is under way and weight sure rebounded quickly. 202 at the lowest, was sitting around 205 though... within a few days 206 - 208 and 212 (after poop!)

No huge strength gains yet, I'm not kickstarting with orals so I'm not terribly surprised.

Recovery feels twice as good, or half as long depending on how you want to look at it. I'm going harder than ever and DOMS are almost nonexistent so far.

Weds: 375 testE, 100 testP, 200 trenE, 150 trenA
Fri: 375 testE, 150 testP, 200 trenE, 150 trenA
Sun: 100 testP, 100 trenA
Mon: 375 testE, 100 testP, 200 trenE, 100 trenA

Quick summary of last week / weekend workouts:
Weds - leg day - 12-15 rep range
15 min LISS warmup
leg extension machine - three pause sets - approx 15x210 + 8x210 + 4x210 each (225 for last set, with one extra pause for two reps)
high bar ATG squat - three sets - 12x225 each
SLDL - three sets - 12x225 each
seated calf raise - four sets - 12-16x 145 each
leg press - two pause sets (was running out of steam) - 15x450+5x450, then 12x630+3x630
abs - decline weighted situps, again only got three out of my usual four sets of 25 w/ 45lb plate on chest
went & gave blood (started pinning right after)

Friday - chest day - 8-12 rep range
20 min LISS cardio - incline treadmill
external / internal rotations - usual shoulder warmup exercise for me, rotator cuff issues - three sets, pyramiding weight up - 20x10 each arm (ext) + 20x20 (int), 20x15 + 20x25, 20x20 + 20x30
incline smith machine press - three drop sets - approximately 10x225 + 8x185 + 8x135 each with one more tiny drop on the the last set
flat bench press - three drop sets, was feeling kinda burned already from the incline - 8x225 + 6x185 + 8x135 each, extra drop for third set
weighted dips - only got two sets, one bodyweight for 12 and one with a 35lb plate for 7 or 8 - not an awesome performance
flat bench flyes - three drop sets - 10x35 + 12x20 + 15x12, extra drop for #3 as usual
abs - hanging leg raises, four sets - 16, 17, 18, 20 reps

Sat - back day with a buddy - 8-12 rep range
20 min LISS cardio - incline treadmill
deads - heavy, three sets - 10x315, 6x405, 7x405 + 12x225
bent over row - three pause sets - 12x185 + 6x185 each, slight dropset for #3 added 12 or 15x135
wide grip pullup superset w/ wide grip pull down - three drop sets - 8 pullups (rough...haven't done these in weeks) then approximately 8x180 + 6x140 + 8x100
chinup superset with narrow grip pull down - three drop sets - 10 chins + 10x160 + 8x120 + 8x85 (approx again)
abs - hammer crunch machine thing - three sets - 35x80, 30x100, 20x120

Sun - delts with another bro - 10-12 rep range
external / internal rotations - usual shoulder warmup exercise - three sets, pyramiding weight up - 20x7 + 20x17, 20x12 + 20x22, 20x17 + 20x27
seated DB press - three drop sets - 12x60 + 10x40 + 10x20, extra drop for third set
DB lateral raise - three drop sets - 12x35 + 10x20 + 12x10, 15x8 for extra drop on third set
reverse pec dec - three drop sets - 12x130 + 10x100 + 12x70
front barbell raise - three sets w/ static rep at the end - 12x60 + 15sec hold w/ 35lbs, 10x70 + 12sec/35lbs (x2 sets two and three)
shrugs - heavy/smith - three pause sets - 12+6x225, 12+4x245, 12x265 + 12x225 + 15x135
abs - hanging leg raises, four sets - 16, 17 , 18, 20 reps
15 mins LISS cardio - incline treadmill, did this at the end since I was late showing up

Mon - arms - 8-12 rep range
20mins LISS incline treadmill
EZ bar curl - three sets w/ cheat reps - 12+3x100, 10+2x110, 12+3x110
DB hammer curl - three drop sets - 12x40 + 12x25 + 10x17.5 each, extra drop for third set
rope tricep pushdown - three drop sets - 12x70 + 8x50 + 6x30, add 5x20 for last set
triangle tricep pushdown - three pause sets - 12x85 + approx 4-6x85
abs - lying leg raises, four sets of 30 + hammer crunch machine, three sets - 35x80 + 30x100 + 20x120 and a fourth approx 10x140

So far so good!

 

[snowpatrol123]

Weight: 213

I have some fake anavar (not sure what it actually is, it's biomed....tbol maybe) that I've been taking for a few days now, it's definitely "working" since the killer back pumps have returned. Should probably just toss it.

Tues - legs - 12-15 reps
10min warmup walk on the track
seated quad extension machine - four pause sets - 15x180+8x180+5x180, then two 12x210+6x210+3x210, ended with 11x225 + 5x225 + 3x225 + 2x225
high bar ATG squat - three sets, usually a 1-2 sec pause for a deep breath around rep 8 or 9 - 12x225, 11x245, 12x225
leg press - three pause sets - 15x360+5x360, 12x450 + 5x450, 12x540 + 5x540
prone hamstring curl machine - three drop sets - 15x105 + 8x75 + 6x45, 12x120 + 6x90 + 4x60, 15x105 + 8x85 + 5x45 + 3x30
seated calf raise - three sets, toes out - 16x140 each
--->skipped----> SLDL - lower back pumps from the squats, couldn't fathom doing SLDL at this point.
cooldown/5~10min walk on track (supposed to be HIIT but was really not feeling it)

 

[YODATRON]

Good job bro keep up the hard work you got a good start cheers will be keeping a close eye on this one

 

[snowpatrol123]

Weight: 215 christ that's quite the gain...still waiting on my AI lol.

Took Wednesday off

Thurs - chest - 8-12 reps
15min LISS incline treadmill, 8 degree incl / 3.5mph... keeps HR around 130 & calves are literally on fire...damn you fake anavar
shoulder internal / external rotations - three sets
superset with hanging leg raises - four sets - 16 / 17 / 18 / 20 reps
flat bench - three drop sets - 8x245 + 4x225 + 10x135, extra drop (just bar) for the third set
incline smith press - three drop sets - 12x150 + 12x100 + 12x50
weighted dips - three sets - 15x bodyweight, 12x35, 10x70 + 8x bodyweight
tricep rope pushdowns - three drop sets - 12x60 + 10x40 + 12x20 - triceps were super burnt, 60 felt like 85 normally does
cable flyes - three drop sets - 12x30 + 12x20 + 12x10

 

[snowpatrol123]

Weight: 215

AI showed up, going to start low around 10mg ED

Fri - back - 8-12 reps
15min LISS incline treadmill, 6 degree incl / 3.5mph
deads (no straps or belt today) - three sets superset with machine rows - 10x315, 8x365, 3x405 (grip failed, no straps), 8x365
machine rows were plate loaded hammer machine - 2 plates a side (so 180lbs total), 12 reps per set - and two of the sets I did another row machine, different brand/angle after the hammer machine
bent over barbell row - pause sets - 12+5x185 (x3) then 12x135 + 12x95 to finish the third set
bodyweight pullup + wide grip lat pull down superset - only getting 8-10 pullups lately but form is already improving , then dropset on the lat pulldown machine approx 10x140 + 10x100 + 12x70
chinups + narrow grip pull down superset - honestly couldn't get more than a few bodyweight chinups by this point, so I just did narrow grip pulldown drop sets - 12x160 + 12x120 + 10x85 with one extra drop for the third set
preacher dumbbell curls - light weight to burn out biceps - just two sets, 8x35 + 8x25 each arm, each set...weights felt the same as 45-50lb DBs normally do lol, rows nuke my biceps
Skipped HIIT at the end, had to get to work unfortunately

Have a good weekend all

 

[snowpatrol123]

Weight: 216(sat) 217(mon)

Tough to stick to my diet this weekend, visiting friends & family in another city, but I brought a bunch of
- eggwhites
- whey isolate
- homemade protein bars
- costco protein bars
- protein "cookies"
along to supplement the home-cooked meals (and pub breakfast) so with approximate macro tracking I was still pretty close.

Sat - delts - 10-12 reps
20min LISS incline treadmill
shoulder warmup - internal / external rotations - three sets
superset with hanging leg raises - four sets - 16/17/18/20 reps
DB shoulder press - three drop sets - 12x60 + 10x40 + 10x25, extra drop for third set
DB lateral raise - three drop sets - 12x37.5 + 10x25 + 10x15
rear delt / cable pull aparts - three sets
front barbell raise - three sets + static rep after each set - 12x60, 10x70, 10x70...static reps were with 35lb barbell for about 10-15 sec
heavy shrugs - behind the back and in front, alternating - three sets, 275lbs on the smith machine
superset with lying leg raises - three sets of thirty reps each

Sun - mother's day / rest day

Mon - arms - 8-12 reps
15min LISS incline treadmill - calf pumps are subsiding now that I threw out the rest of that fake anavar, they still get vascular as fuck walking on an incline though
EZ-bar curl - three sets w/ cheat reps - 12+3x100, 10+2x110, 10+2x110
hammer DB curl - three drop sets - 12x40 + 10x25 + 12x15, extra drop to 8lb DBs to finish the third set
superset lying leg raises - four sets - 30 reps each, slow
rope tricep pushdown - three drop sets - 12x70 + 8x50 + 6x30, extra drop on third set
triangle tricep pushdown - three pause sets - 12+5x85 each
hammer-crunch machine - four sets - 35x80, 30x100, 25x120, 15x140

 

[snowpatrol123]

Weight: 217 a.i. around 10mg ED still, taking with omega 3 & PB

Weekly totals approx 1.2g test (p + e) and 900 tren (a + e)

Had to meet a client this morning, and suit was still at the office so ended up cutting the last few exercises kind of short =\

Tues - legs - 12-15 reps (!)
10min cardio warmup
quad extension machine - three pause sets - 15x225 + 8x225 + 4x225 each, extra two reps or so on the final set
highbar ATG squats - three sets - 12x225, 12x245, 13x225
incline leg press - three pause sets - 12x540 + 3x540 each
SLDL - only two sets - 12x225, 15x185
seated calf raise - three sets - 16x135
hamstring curl (seated machine) - two sets - not sure of weight, machine was super weird (someone was using the normal prone one)
10min HIIT - had to skip due to time, but I got some HIIT in at bed time last night so I'm counting that

Back pumps were still pretty bad after squats (used a belt for 2nd and third set) but hoping they subside as the fakevar leaves my system completely. Added some taurine to my post workout shake as well, and going to make sure water stays > 5L ED.

 

[snowpatrol123]

Weight: 216

Took 25mg aromasin yesterday

I worked out for months by myself, but lately I've been lucky enough to convince coworkers and buddies to join me more frequently...so I've actually had spotters for chest day at least the last three workouts, maybe more. Which made today unusual; was trying to figure out how to dropset flat barbell bench efficiently...plus I don't like risking that almost-failure rep without someone to pull the bar off my chest...anyways switched things up a little due to flying solo this morning.

Weds - chest - 8-12 reps
15min cardio warmup
shoulder internal/external rotations - warmup, three sets - increasing weight each time, 20 reps per direction, per arm, per set
superset with hanging leg raises - four sets - 16/17/18/20 reps
subbed in DB flat bench - three drop sets - 8x100 + 8x70 + 8x50, extra drop w/ 35s for the last set
smith incline bench - three drop sets - 10x205 + 8x145 + 10x95 (still not sure how much a smith machine really weighs, don't particularly like them but the barbell bench is too steep & feels like huge frontal deltoid involvement)
weighted dips - three sets - bodyweight, 12x25, 10x50 + 10xbodyweight
CGBP - just one set, almost dropped that shit on my chest...kinda surprised me, so I finished with some rope tricep pushdowns

Left for work...my tricolore is still having problems so I'm driving the 996s right now...then this morning one of my coworkers backed into my bike in the parking lot

I never "snap" but I was pretty close...it's not rideable due to the rearset being bent right into the swingarm.

Honestly he didn't hit it that hard, my guess would be 5-10km / hr...but it was enough to knock it sideways with sufficient force to bend the rearset mounting tabs on the frame etc.

So, I guess the main problem is the left rearset (woodcraft of course, ugh), and the mounting tabs - I've been lucky (well, kind of) and destroyed some acculigns, woodcraft etc but normally the pegs just tear out, break off or fold; however this time the frame/mounting tabs are seriously bent.

I've heard of guys putting a 3/4" or 1" pipe on as a snipe & bending them back, but I'm worried about integrity...the weld looked stressed under my brief inspection.

This is normally a track bike...I don't want my rearset shearing off under pressure with my knee on the pavement

Other stuff that isn't mission-critical:
-clutch lever broken but enough there to grab with two fingers which is all I use anyways
-left mirror scratched, will have to douible check if the fairing stay underneath is damaged (they're pretty weak on the 748/916/996/998)
-left lower and upper (front) fairings scratched / gouged
-left side of gas tank scratched, not sure if gouged
-left rear fairing/seat cowl scratched/gouged
-left barend lolfucked

I didn't look at the right side tbh...I believe thats where it got hit so there may be slight damage but I didn't notice anything at the time, was busy taking deep breaths

 

[YODATRON]

I here having some around definitely helps I am solo too most of the time I had a co worker come once I think he got scared of the gym lol

 

[snowpatrol123]

Weight: 218

Took 25mg aromasin yesterday again...have to remind myself I'm on >1g test and not the usual 200-400/wk

Thurs - back - 8-12 reps
10min cardio warmup, steep incline...found out those treadmills go up to 18 degrees, wow...3.5mph my calves were burning
deads - three sets - 10x315 (switch grip, no straps) 8x365 (double pronated, straps) 6x405 (straps, belt)
superset with narrow T bar rows (plate loaded hammer strength machine) - two sets, approx 12x135
bent over barbell rows - three pause sets - 12+5x185 (first two sets) then 12x205 + 3x205 + 15x115 + 10x115 to burn out
wide grip pull ups - three sets - 10 / 9 / 8 reps
superset with wide grip lat pull downs - three drop sets in addition to the pull ups (which kind of makes four drops per set) - 8x140 + 8x100 + 10x70, extra drop for third set
decline weighted situps - four sets w/ 45lb plate on chest - 25 reps each
superset with seated rows - three drop sets - 12x180 + 10x150 + 8x120

 

[snowpatrol123]

Weight: 216

Fri - delts - 10-12 reps
15min cardio warmup - LISS with some running
internal/external rotation shoulder warmup - three sets
superset with hanging leg raise - four sets - 16/17/18/20 reps
DB shoulder press - three drop sets - 12x65 + 10x40 + 12x20, extra drop w/ 10lb DBs for last set
DB lateral raise - three drop sets - 12x37.5 + 12x20 + 12x12, + 10x8 last set
reverse pec dec - three drop sets - 12x130 + 12x110 + 10x90
barbell front raise - three sets + static rep - 12x70 + 12sec static X 35
heavy shrugs (smith) - three sets - 12x275 (behind back) + 8x275 (front) - dropset for third set

Have a good long weekend everyone

 

[snowpatrol123]

Weight: 219

Sat - arms - 8-12 reps
no warmup, was pretty rushed so just a quick session
ez-bar curls - three sets + cheat reps - 12 + 4x100, 12+3 x 110, 10+2 x115
superset barbell shoulder press - three sets - 12x105, 8x135, 6x155
hammer DB curls - three drop sets - 12x40 + 10x25 + 10x15 w/ extra drop for third set
superset weighted, supported hanging leg raises w/ 15lb weight - 16 / 18 / 20 reps
rope tricep pushdowns - three drop sets - 12x70 + 8x50 + 8x30
triangle pushdowns - three pause sets - 12x100 + 4x100 + 2x100 each

Trying to decide if I should hit legs tomorrow or take the day off...three to four hour hike planned Monday so it's a tough call...not going to want to hit legs after that hike but I don't want to be out of commission for the hike either.

 

[snowpatrol123]

Weight: 222

Sun - legs - 12-15 reps
10min LISS cardio on track w/ some running...shin pumps(cramps?) are pretty bad when I try though...not calves...actually shins, kind of odd
leg curl machine - three drop sets - approx 15x120 + 10x100 + 10x80 each
leg ext machine - three pause sets - 15x140 + 8x140 + 2-4x140
highbar ATG squat - three sets - 12x225, 12x245, 10x275 (feel like I could've gotten 12 but I hate failing on squats even with pins)
seated calf raise - four pause sets - 15x140 + 8x140+ 4x140 each
superset SLDL - three sets - 12x205 each (lower back / spinal erectors were on fire from the squats...thinking it maybe the tren dose moreso than the fakevar I took over a week ago)
decline weighted situps - three sets w/ 45lb plate - 25 reps each

One of the rudest things happened, I wasn't sure if I was overreacting but basically as I finished my last set of SLDL I moved my coffee cup and belt to the leg press machine, with the intention of unloading the barbell onto the leg press to be efficient. I go grab a plate, turn around and this middle age lady has installed herself on the leg press machine. Not just for one or two sets, either. She clearly, CLEARLY knows I'm waiting, I even take a sip of coffee from the cup that is clearly associated with the machine and put it back a few inches from her hand...she is the kind of person that sits on the machine texting between sets. First she does weird, wide-stance leg press...then decides, without getting up, to do four or ten sets of calf raises. Twenty minutes later, she finally takes a plate off the machine, I"m thinking alright I can finally get my leg press done and leave...NOPE now she's doing lighter, one-legged leg press. Unbefuckinglievable.

I didn't exactly freak out but I guess I kind of stormed over and grabbed my coffee cup / belt and started heading for the changeroom, literally astonished at this cunt's gym etiquette (or lack thereof) ...as I'm walking away she makes some kind of fake-inquisitive/surprised face, I just gave her the finger and changed out + left rather than explaining why I was frustrated.

 

[YODATRON]

Wow bro I hate people like this at the gym its like they think they own the place or one person try to use two machines damn that go me a few days ago good to hear your doing well sounds like your definitely adding weight keep going bro you got this for sure cheers

 

[smittiot]

I think she wanted you snow...