smittiot
Mid Life Rebel
202! Going to have to start calling you flaco...
Just kidding, you are staying true to your plan. Great log!
SP's on/off-season log
- Thread starter snowpatrol123
- Start date
202! Going to have to start calling you flaco...
Just kidding, you are staying true to your plan. Great log!
snowpatrol123
New member
Weight 202
AM weight this time. Had to leave pretty early to make it to our destination tonight so I just fit in some cardio and what ill call part1 legs...hope to have access to a gym tomorrow evening (planning to make it to Calgary)
Wed - legs pt1 - 12-15 reps
35min LISS - incline treadmill
Heavy smith shrugs - behind the back then in front - three sets, dropset third set
Seated leg curl - three dropsets
Seated quad ext - three pause sets
Seated calf raise - three pause sets (heavy)
In all honesty, the trip hasn't interfered too badly (still getting training and cardio in every day) but eating clean is difficult on the road/staying with people when it's far too long a period to pack meals. (And not feasible on a sportbike with no luggage)
Approximating with IIFYM mostly...will be much easier when I get back with proper meals / timing / portions...I brought a decent amount of protein powder then bought some isolate when I ran out. Eggwhites/whole eggs, meat and veggies as much as possible but inevitable road food / homemade "casseroles" with ????macros and sky high sodium are tough to "fit"
AM weight this time. Had to leave pretty early to make it to our destination tonight so I just fit in some cardio and what ill call part1 legs...hope to have access to a gym tomorrow evening (planning to make it to Calgary)
Wed - legs pt1 - 12-15 reps
35min LISS - incline treadmill
Heavy smith shrugs - behind the back then in front - three sets, dropset third set
Seated leg curl - three dropsets
Seated quad ext - three pause sets
Seated calf raise - three pause sets (heavy)
In all honesty, the trip hasn't interfered too badly (still getting training and cardio in every day) but eating clean is difficult on the road/staying with people when it's far too long a period to pack meals. (And not feasible on a sportbike with no luggage)
Approximating with IIFYM mostly...will be much easier when I get back with proper meals / timing / portions...I brought a decent amount of protein powder then bought some isolate when I ran out. Eggwhites/whole eggs, meat and veggies as much as possible but inevitable road food / homemade "casseroles" with ????macros and sky high sodium are tough to "fit"
snowpatrol123
New member
Weight 207
PM weight. Back at my regular gym. Not amazing but familiar, at least. I trust the scale for consistency at least, whether or not it's accurate or the 202 one was accurate I'm not sure.
Fri - legs pt.2 - 12-15 reps
50min LISS - incline treadmill
Highbar ATG squat - three sets
SLDL - three sets
Superset seated calf raise - three pause sets
Leg press - three sets
Seated quad ext - skip
Prone hamstring curl - skip
PM weight. Back at my regular gym. Not amazing but familiar, at least. I trust the scale for consistency at least, whether or not it's accurate or the 202 one was accurate I'm not sure.
Fri - legs pt.2 - 12-15 reps
50min LISS - incline treadmill
Highbar ATG squat - three sets
SLDL - three sets
Superset seated calf raise - three pause sets
Leg press - three sets
Seated quad ext - skip
Prone hamstring curl - skip
China_Wall
New member
seems you haven't changed up your cardio yet... u gonna stick to doing it at the beginning of your workouts?
doing cardio before your lifting session IS limited your potential gains. There is no need to go against what has proven to be an effective regimen for most, if not, all pros and high level competitors... the ONLY time they will do cardio is in the morning on an empty stomach or immediately after a lifting session...
the reason for this... glycogen levels are at there lowest, so fat becomes the energy source immediately... if you do cardio at the beginning of a workout, it will most likely take 45min+ for glycogen to be used up and for fat to become the source of energy
furthermore... it will affect your lifting session as your muscles do not have the fuel (glycogen) they need to be anywhere near their potential...
doing cardio before your lifting session IS limited your potential gains. There is no need to go against what has proven to be an effective regimen for most, if not, all pros and high level competitors... the ONLY time they will do cardio is in the morning on an empty stomach or immediately after a lifting session...
the reason for this... glycogen levels are at there lowest, so fat becomes the energy source immediately... if you do cardio at the beginning of a workout, it will most likely take 45min+ for glycogen to be used up and for fat to become the source of energy
furthermore... it will affect your lifting session as your muscles do not have the fuel (glycogen) they need to be anywhere near their potential...
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snowpatrol123
New member
I did my cardio at 8:30am, and hit the gym around noon today
China_Wall
New member
sorry bro, didn't catch that... keep it up
snowpatrol123
New member
Wasn't your fault, I didn't list it out - so far since you mentioned that I've been able to switch the order or split it up about three out of five times...not long enough to form a solid opinion of my own but I have no reason not to trust your advice so I will keep going with that.
Going forward it's more likely to be weights then cardio in the same session, Friday was an anomaly since it was my last day of vacation and I had all day to do whatever.
snowpatrol123
New member
Weight 207
Sat - chest - 8-12 reps
Warmup - 15min LISS - incline treadmill
external/internal rotation - three sets
superset hanging leg raise - four sets
(steep) incline DB press - three dropsets
flat BB press - three dropsets (felt sooo weak especially after having a buddy spot me on incline DB press...murdered my chest/tris and had almost nothing left for flat bench)
superset lying leg raise - four sets
weighted dips - three sets
plus bodyweight dips, as dropsets kind of - three sets
flat flyes - three dropsets
superset standing calf raise - four sets
AND THEN (thanks China!)
45min LISS - incline treadmill
Definitely felt like I was burning fumes this way, while doing the cardio..and despite having a weak ass flat bench session, the weights felt lighter than usual
Sat - chest - 8-12 reps
Warmup - 15min LISS - incline treadmill
external/internal rotation - three sets
superset hanging leg raise - four sets
(steep) incline DB press - three dropsets
flat BB press - three dropsets (felt sooo weak especially after having a buddy spot me on incline DB press...murdered my chest/tris and had almost nothing left for flat bench)
superset lying leg raise - four sets
weighted dips - three sets
plus bodyweight dips, as dropsets kind of - three sets
flat flyes - three dropsets
superset standing calf raise - four sets
AND THEN (thanks China!)
45min LISS - incline treadmill
Definitely felt like I was burning fumes this way, while doing the cardio..and despite having a weak ass flat bench session, the weights felt lighter than usual
snowpatrol123
New member
Weight 208
Sun - back - 8-12 reps
Warmup - 15min LISS - track walk/run
bentover barbell row - three pause sets
superset decline weighted situp - four sets w/ 45lb plate
widegrip lat pullup - three sets
superset widegrip lat pulldown - three dropsets
seated cable row - three dropsets
one-arm DB row - two sets
-skipped deads...hamstrings still sore from leg day and/or cardio...
Finished with:
45min LISS - STEEP incline treadmill, quick pace...sweat like crazy.
Sun - back - 8-12 reps
Warmup - 15min LISS - track walk/run
bentover barbell row - three pause sets
superset decline weighted situp - four sets w/ 45lb plate
widegrip lat pullup - three sets
superset widegrip lat pulldown - three dropsets
seated cable row - three dropsets
one-arm DB row - two sets
-skipped deads...hamstrings still sore from leg day and/or cardio...
Finished with:
45min LISS - STEEP incline treadmill, quick pace...sweat like crazy.
China_Wall
New member
i've noticed your warmups are usually in the 15min range, I'd cut that down to 5min bro and only moderate pace... no need to burn any of that glycogen
snowpatrol123
New member
i've noticed your warmups are usually in the 15min range, I'd cut that down to 5min bro and only moderate pace... no need to burn any of that glycogen
Well I fucked that up. Did 15 minutes again today. I will adjust accordingly
Weight 210
Mon - delts - 10-12 reps
15min LISS - incline treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
seated DB press - three dropsets
lateral DB raise - three dropsets
superset lying leg raise - four sets
front BB raise - two sets, plus static hold (lighter weight for the static rep)
reverse pec dec - three dropsets
Cardio: 40min LISS - incline treadmill
snowpatrol123
New member
Weight 207
AM weight, should've mentioned the last few have been PM or even later evening/night
Tue - arms - 8-12 reps
10min easy LISS - incline treadmill (got carried away reading something on my phone!)
ez bar curl - three sets, cheat reps added
superset cable pull aparts - two dropsets (couldn't get to them last night for rear delts)
standing/alternating DB hammer curl - three dropsets, extra drop on third set
superset smith shrugs - three heavy sets, behind the back then in front (also missed last night)
triangle pushdown - three pause sets
rope pushdown - three dropsets
superset hammer strength crunch machine-thing - three sets
Cardio: 40min LISS - steep incline treadmill
I felt like a god this morning, off DNP again and taking a break from slin at the same time. Just took a few ephedrine preWO and sipped a coffee - got to work super late, zero fucks given.
AM weight, should've mentioned the last few have been PM or even later evening/night
Tue - arms - 8-12 reps
10min easy LISS - incline treadmill (got carried away reading something on my phone!)
ez bar curl - three sets, cheat reps added
superset cable pull aparts - two dropsets (couldn't get to them last night for rear delts)
standing/alternating DB hammer curl - three dropsets, extra drop on third set
superset smith shrugs - three heavy sets, behind the back then in front (also missed last night)
triangle pushdown - three pause sets
rope pushdown - three dropsets
superset hammer strength crunch machine-thing - three sets
Cardio: 40min LISS - steep incline treadmill
I felt like a god this morning, off DNP again and taking a break from slin at the same time. Just took a few ephedrine preWO and sipped a coffee - got to work super late, zero fucks given.
snowpatrol123
New member
Weight 208
Weds - legs - 12-15 reps
5-10 min warmup - treadmill
seated quad extension - three pause sets
highbar ATG squat - three sets
seated calf raise - four pause sets
incline leg press - three sets, some pause reps as well
SLDL - three sets
-skipped: prone hamstring curl...hams/calves were cramping =\
Cardio: 40min LISS - incline treadmill
View attachment 558926
View attachment 558927
Weds - legs - 12-15 reps
5-10 min warmup - treadmill
seated quad extension - three pause sets
highbar ATG squat - three sets
seated calf raise - four pause sets
incline leg press - three sets, some pause reps as well
SLDL - three sets
-skipped: prone hamstring curl...hams/calves were cramping =\
Cardio: 40min LISS - incline treadmill
View attachment 558926
View attachment 558927
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snowpatrol123
New member
Weight 210
Thur - chest - 8-12 reps
5-10min warmup - treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets
incline DB press - three dropsets
superset smith shrugs - four sets, behind the back and in front
flat BB press - three dropsets
superset lying leg raise - four sets
weighted dips - two sets
superset bodyweight dips - three sets
flat bench DB flyes - three dropsets
Cardio: 40min LISS - incline treadmill
Thur - chest - 8-12 reps
5-10min warmup - treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets
incline DB press - three dropsets
superset smith shrugs - four sets, behind the back and in front
flat BB press - three dropsets
superset lying leg raise - four sets
weighted dips - two sets
superset bodyweight dips - three sets
flat bench DB flyes - three dropsets
Cardio: 40min LISS - incline treadmill
snowpatrol123
New member
Weight 211
I had the worst sleep in a long time last night...ended up actually getting up after a few hours of tossing around, watching girl with a dragon tattoo which was kind of a weird movie and then getting a few hours of shitty sleep before my alarm went off. Normally I weigh in on empty bowels but this was not the case this morning; only thing I can think of that would really explain the few pounds over the last few days (other than maybe water rebound from dropping DNP...?)
Fri - back - 8-12 reps
5min warmup - treadmill
bentover BB row - three pause sets
superset decline weighted situp - four sets w/ 45lb plate
deadlift - three sets
superset machine row - three pause sets
-skipped: pullups, lat pulldowns, seated row
Cardio:
40min LISS - incline treadmill
Knew I had to cut the weights short for a stupid client meeting this morning that I couldn't be late for. So, to do this evening...at least pullups with some rows, can do those at my condo's fitness room if I don't make it to the gym to get lat pulldown dropsets in that isn't the end of the world.
Edit/evening:
Medium-width bodyweight pullup - four sets
Superset narrow grip pullup - three sets
One arm DB row - lightweight baby, small DBs lol...three sets
Supported/hanging leg raise - four sets
Cardio:
25mins LISS - quick/incline treadmill
I had the worst sleep in a long time last night...ended up actually getting up after a few hours of tossing around, watching girl with a dragon tattoo which was kind of a weird movie and then getting a few hours of shitty sleep before my alarm went off. Normally I weigh in on empty bowels but this was not the case this morning; only thing I can think of that would really explain the few pounds over the last few days (other than maybe water rebound from dropping DNP...?)
Fri - back - 8-12 reps
5min warmup - treadmill
bentover BB row - three pause sets
superset decline weighted situp - four sets w/ 45lb plate
deadlift - three sets
superset machine row - three pause sets
-skipped: pullups, lat pulldowns, seated row
Cardio:
40min LISS - incline treadmill
Knew I had to cut the weights short for a stupid client meeting this morning that I couldn't be late for. So, to do this evening...at least pullups with some rows, can do those at my condo's fitness room if I don't make it to the gym to get lat pulldown dropsets in that isn't the end of the world.
Edit/evening:
Medium-width bodyweight pullup - four sets
Superset narrow grip pullup - three sets
One arm DB row - lightweight baby, small DBs lol...three sets
Supported/hanging leg raise - four sets
Cardio:
25mins LISS - quick/incline treadmill
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snowpatrol123
New member
Weight 209
Nice leisurely Saturday morning...watched the flex vid of Phil training delts 5 weeks out from the Olympia then headed to a nicer gym than usual with an old coworker
Sat - delts - 10-12 reps (ideally)
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
seated DB press - three drop sets (went heavier than usual since I had a spotter, was feeling good but ended up in the 8-9 rep range mostly)
DB lateral raise - three dropsets
shrugs (smith) - behind the back and in front - three sets
Front BB raise - three sets plus static reps
Cable pull-apart - three dropsets
Cardio: 30min walk on the track
Had a snack, met a friend for coffee then
Cardio 2: 40min LISS - steep/incline treadmill
Nice leisurely Saturday morning...watched the flex vid of Phil training delts 5 weeks out from the Olympia then headed to a nicer gym than usual with an old coworker
Sat - delts - 10-12 reps (ideally)
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
seated DB press - three drop sets (went heavier than usual since I had a spotter, was feeling good but ended up in the 8-9 rep range mostly)
DB lateral raise - three dropsets
shrugs (smith) - behind the back and in front - three sets
Front BB raise - three sets plus static reps
Cable pull-apart - three dropsets
Cardio: 30min walk on the track
Had a snack, met a friend for coffee then
Cardio 2: 40min LISS - steep/incline treadmill
Southernfish
New member
Always good to watch a vid or two of Phil to get in the zone to train! I love that delt vid.
Any update on weather or not ur gonna enter the show next month.
Any update on weather or not ur gonna enter the show next month.
snowpatrol123
New member
Don't laugh but...I'm considering physique, since the posing is less difficult (obviously) and since I'll be quite small for the heavyweight division at 6' 1/2", ~202-208 compared the 5'9 220-240lbs bros I might fit a little better this time around.
I would've really rather ended up 220 @ 5-6% but clearly didn't have quite enough muscle built up for that; that (or 225 peeled) will be my target for the June 2015 show. Bodybuilding of course.
Southernfish
New member
No laughing here, i have a couple buddies who do physique. It take effort to do that too and balls to get up on stage no nothing wrong with that, plus, i mean, cmon who do the girls like better lmao the physique for the majority of them, lol.
In all seriousness though, if you going to do one or the other, with the height and weight your at it might be in you best interest to do physique, then maybe next year try BBing after adding a lil more meat to the frame like you said.
Its hard looking big enough having long muscles, you literally have to get every measurement a few inches bigger just to look the same as a guy with short muscle, lol, oh well.
In all seriousness though, if you going to do one or the other, with the height and weight your at it might be in you best interest to do physique, then maybe next year try BBing after adding a lil more meat to the frame like you said.
Its hard looking big enough having long muscles, you literally have to get every measurement a few inches bigger just to look the same as a guy with short muscle, lol, oh well.
snowpatrol123
New member
Yep...and the lack of the super-heavyweight division is a killer for provincials IMO. No room for 205-220lb tall-ish guys...basically stay home until you're 230-250 stage ready.
