China_Wall
New member
10lbs for every inch... so if you're 6' you will have to be 30lbs heavier on stage than a guy that's 5'9"
SP's on/off-season log
- Thread starter snowpatrol123
- Start date
snowpatrol123
New member
Weight 209
Sun - arms - 8-12 reps
Warmup - walking track
Ez bar curl - three sets with cheat reps
Superset forearm BB curl - three sets
Skull crusher (ezbar) - three pause sets
Superset lying leg raise - four sets
Hammer DB curl - three dropsets, extra drop on third set
Rope pushdown - three dropsets
Superset crunch machine - three sets
Cardio:
35min LISS - incline treadmill
10min walking track - slower/cool down
Sun - arms - 8-12 reps
Warmup - walking track
Ez bar curl - three sets with cheat reps
Superset forearm BB curl - three sets
Skull crusher (ezbar) - three pause sets
Superset lying leg raise - four sets
Hammer DB curl - three dropsets, extra drop on third set
Rope pushdown - three dropsets
Superset crunch machine - three sets
Cardio:
35min LISS - incline treadmill
10min walking track - slower/cool down
snowpatrol123
New member
Reminded myself why I avoid quad shots...pinned about 4cc in two injections sites in the left vastus lateralus on thursday...still feeling the pain today especially after putting a few hundred kms on my 1098.
I usually stick to VG, delts, dorsal glutes and even pecs before resorting to quads...I don't know what got into me
Also started the GH today; will be 2iu pharma/day for the week then switching to three times the dose but generic next week.
I usually stick to VG, delts, dorsal glutes and even pecs before resorting to quads...I don't know what got into me
Also started the GH today; will be 2iu pharma/day for the week then switching to three times the dose but generic next week.
snowpatrol123
New member
Weight 210
I have a feeling the drol may be contributing to a bit of bloat, I will drop it ~10 days out either way so if it's a factor it should be well out of my system.
GH is too easy compared to IM and even timing slin...feels like it should be more complicated tbh but I guess simple is good sometimes.
Mon - legs - 10-15 reps
Quick warmup (treadmill)
seated quad extension - three pause sets
highbar ATG squat - three sets
seated calf raise - four pause sets
incline leg press - three sets w/ pause reps
SLDL - two sets
Cardio:
40min LISS - incline treadmill
I have a feeling the drol may be contributing to a bit of bloat, I will drop it ~10 days out either way so if it's a factor it should be well out of my system.
GH is too easy compared to IM and even timing slin...feels like it should be more complicated tbh but I guess simple is good sometimes.
Mon - legs - 10-15 reps
Quick warmup (treadmill)
seated quad extension - three pause sets
highbar ATG squat - three sets
seated calf raise - four pause sets
incline leg press - three sets w/ pause reps
SLDL - two sets
Cardio:
40min LISS - incline treadmill
snowpatrol123
New member
Mon evening cardio
35min LISS - steep incline
I'm not going to beat myself up if I fall a little short but I'm aiming for 10x 35mins/wk for weeks 4, 3 and 2.
Likely stopping week one (I've been told ten days out but that seems premature to me)
35min LISS - steep incline
I'm not going to beat myself up if I fall a little short but I'm aiming for 10x 35mins/wk for weeks 4, 3 and 2.
Likely stopping week one (I've been told ten days out but that seems premature to me)
snowpatrol123
New member
Weight 208
Tue - chest - 8-12 reps
5min warmup - bike
External/internal shoulder rotation - three sets
Superset hanging leg raise - four sets
Flat BB bench - three dropsets, extra drop on last set
Superset lying leg raise - three sets
Incline DB press - three dropsets
Weight chest dips - three sets
Superset bodyweight dips - three sets
Flat DB flyes -
Cardio:
45min LISS - incline treadmill
Tue - chest - 8-12 reps
5min warmup - bike
External/internal shoulder rotation - three sets
Superset hanging leg raise - four sets
Flat BB bench - three dropsets, extra drop on last set
Superset lying leg raise - three sets
Incline DB press - three dropsets
Weight chest dips - three sets
Superset bodyweight dips - three sets
Flat DB flyes -
Cardio:
45min LISS - incline treadmill
snowpatrol123
New member
Weight 209
Wed - back - 8-12 reps
5min warmup - treadmill
yates row - three pause sets
superset decline situp - four sets w/ 45lb plate
deadlift - three sets
superset plate-loaded machine high row - three sets
Cardio:
45min LISS - incline treadmill - watching Homeland S3 while doing this, really helps pass the time lately
medium-grip pullup - two sets
superset lat pulldown - two dropsets
to do (tonight hopefully)
- seated row and/or one-arm DB row
- evening cardio, time permitting
Wed - back - 8-12 reps
5min warmup - treadmill
yates row - three pause sets
superset decline situp - four sets w/ 45lb plate
deadlift - three sets
superset plate-loaded machine high row - three sets
Cardio:
45min LISS - incline treadmill - watching Homeland S3 while doing this, really helps pass the time lately
medium-grip pullup - two sets
superset lat pulldown - two dropsets
to do (tonight hopefully)
- seated row and/or one-arm DB row
- evening cardio, time permitting
snowpatrol123
New member
Weight 210
Thu - delts - 10-12 reps
10min warmup - treadmill
External/internal rotation - three sets
Superset hanging leg raise - four sets
Seated DB press - three dropsets, extra (fourth) drop on last set
Lateral DB raise - three dropsets
Superset lying leg raise - three sets
Rear delts pec-dec - three dropsets
Superset front BB raise - three sets, dropset on last set
Cardio:
50min LISS - incline treadmill
Thu - delts - 10-12 reps
10min warmup - treadmill
External/internal rotation - three sets
Superset hanging leg raise - four sets
Seated DB press - three dropsets, extra (fourth) drop on last set
Lateral DB raise - three dropsets
Superset lying leg raise - three sets
Rear delts pec-dec - three dropsets
Superset front BB raise - three sets, dropset on last set
Cardio:
50min LISS - incline treadmill
snowpatrol123
New member
Weight 208
Fri - arms - 8-12 reps
10min warmup - treadmill
EZ bar curl - three sets, with cheat reps - ended with dropset
superset rope tricep pushdown - three dropsets
hammer DB curl - three dropsets
superset smith shrugs - four sets, behind the back and in front
hammer strength crunch machine - four sets
superset triangle tricep pushdown - three pause sets
AM Cardio:
50min LISS - incline treadmill
PM Cardio:
55min LISS - incline treadmill
Fri - arms - 8-12 reps
10min warmup - treadmill
EZ bar curl - three sets, with cheat reps - ended with dropset
superset rope tricep pushdown - three dropsets
hammer DB curl - three dropsets
superset smith shrugs - four sets, behind the back and in front
hammer strength crunch machine - four sets
superset triangle tricep pushdown - three pause sets
AM Cardio:
50min LISS - incline treadmill
PM Cardio:
55min LISS - incline treadmill
Last edited:
snowpatrol123
New member
Weight 208
Sat - legs - 10-15 reps
10min warmup - track
Seated quad extension - three pause sets
Highbar ATG squat - three sets
Seated calf raise - three pause sets
SLDL - three sets
Prone hamstring curl - three sets
Leg press - skipped
AM Cardio:
45min LISS - incline treadmill
PM Cardio:
45min LISS - incline treadmill
Finished homeland s3...let's go season 4 already. Need something else to watch in the meantime before walking dead, supernatural and homeland come back...
Sat - legs - 10-15 reps
10min warmup - track
Seated quad extension - three pause sets
Highbar ATG squat - three sets
Seated calf raise - three pause sets
SLDL - three sets
Prone hamstring curl - three sets
Leg press - skipped
AM Cardio:
45min LISS - incline treadmill
PM Cardio:
45min LISS - incline treadmill
Finished homeland s3...let's go season 4 already. Need something else to watch in the meantime before walking dead, supernatural and homeland come back...
Last edited:
snowpatrol123
New member
Weight 208
Interestingly, 205 when I got off the treadmill...weighed myself out of curiosity. And a few days ago I weighed my typical gym loadout...shoes, cotton shorts/tank top and hat/headphones/cellphone...4lbs. So theoretically I'm right around 200-202 naked atm, slightly dehydrated or 205 with a bit more glycogen & water.
Sun - chest - 8-12 reps
10min warmup - treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
incline DB press - three dropsets, extra drop on last set
flat BB bench - three dropsets plus extra drop
superset lying leg raise - four sets
weighted chest dips - three sets
superset bodyweight chest dips - two sets
flat DB flyes - two dropsets
cable flyes - two dropsets
AM Cardio:
55min LISS - incline treadmill
PM Cardio:
45min LISS - incline treadmill
Interestingly, 205 when I got off the treadmill...weighed myself out of curiosity. And a few days ago I weighed my typical gym loadout...shoes, cotton shorts/tank top and hat/headphones/cellphone...4lbs. So theoretically I'm right around 200-202 naked atm, slightly dehydrated or 205 with a bit more glycogen & water.
Sun - chest - 8-12 reps
10min warmup - treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
incline DB press - three dropsets, extra drop on last set
flat BB bench - three dropsets plus extra drop
superset lying leg raise - four sets
weighted chest dips - three sets
superset bodyweight chest dips - two sets
flat DB flyes - two dropsets
cable flyes - two dropsets
AM Cardio:
55min LISS - incline treadmill
PM Cardio:
45min LISS - incline treadmill
Last edited:
snowpatrol123
New member
Cardio SUCKS when your music stops working...itunes tried to wifi sync from the fitness room in my condo and managed to corrupt all the music and movies on my phone.
I was already 15mins in, sweating buckets so I didn't want to go fuck around with my phone...I watched a few post-olympia interviews with kai, dennis, george farrah, hany rambod etc but I have limited data and didn't want to spend the whole 45mins sucking bandwidth so it was a shit tastic session this evening.
Damn you itunes, ios8 and iphone 6...
I was already 15mins in, sweating buckets so I didn't want to go fuck around with my phone...I watched a few post-olympia interviews with kai, dennis, george farrah, hany rambod etc but I have limited data and didn't want to spend the whole 45mins sucking bandwidth so it was a shit tastic session this evening.
Damn you itunes, ios8 and iphone 6...
China_Wall
New member
still running any of that dnp? it's been about 10 years since I touched that stuff, but it sure is tempting, even at just 200mg ed for 10-14 days can do magic 
snowpatrol123
New member
still running any of that dnp? it's been about 10 years since I touched that stuff, but it sure is tempting, even at just 200mg ed for 10-14 days can do magic
I haven't been for awhile, but I am thinking I may run one more ten day course before the final prep week; it's magic in conjuction with low-dose slin and GH.
I have 100mg caps now, which makes dosing a dream compared to the 200 or 250mg I'm used to...100mg with GH in the morning, 100mg with slin pre/wo and then option of one more 100mg before bed.
snowpatrol123
New member
Weight 208
Mon - back - 8-12 reps
5min warmup - treadmill
yates row - three pause sets
superset decline weighted situp - four sets w/45lb plate
deadlift - three sets, third set was kind of shit (5 reps instead of 8)
medium-grip bodyweight pullup - three sets
superset medium-grip lat pulldown - three dropsets
-to-do/skipped: seated row and/or 1-arm DB row
AM Cardio:
55min LISS - incline treadmill
Evening session - back2
t-bar row - four dropsets
plate-loaded high row - three sets
inverted grip BB row - three sets
PM Cardio:
50min LISS - incline treadmill
Mon - back - 8-12 reps
5min warmup - treadmill
yates row - three pause sets
superset decline weighted situp - four sets w/45lb plate
deadlift - three sets, third set was kind of shit (5 reps instead of 8)
medium-grip bodyweight pullup - three sets
superset medium-grip lat pulldown - three dropsets
-to-do/skipped: seated row and/or 1-arm DB row
AM Cardio:
55min LISS - incline treadmill
Evening session - back2
t-bar row - four dropsets
plate-loaded high row - three sets
inverted grip BB row - three sets
PM Cardio:
50min LISS - incline treadmill
Last edited:
China_Wall
New member
I remember taking 200mg in the afternoon, worked well... probably gonna do that again. I do plan to compete in 2015, but lots of work to do before that happens
snowpatrol123
New member
Weight 208
Tue - delts - 10-12 reps
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
rear delt cable pullaparts - two dropsets
Cardio:
50min LISS - incline treadmill
Second last day of pharm GH @ 2iu, start generic thursday and may do a short DNP run for ~1 week to tighten everything up. Calipers aren't very accurate at the best of times, and even less so at low BF...I'm calling it sub-7% right now but they'd have me believe 5 which I don't unfortunately.
Tue - delts - 10-12 reps
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
rear delt cable pullaparts - two dropsets
Cardio:
50min LISS - incline treadmill
Second last day of pharm GH @ 2iu, start generic thursday and may do a short DNP run for ~1 week to tighten everything up. Calipers aren't very accurate at the best of times, and even less so at low BF...I'm calling it sub-7% right now but they'd have me believe 5 which I don't unfortunately.
snowpatrol123
New member
Weight 208
PM weigh in so could be lighter, will find out tomorrow morning
Wed - arms - 8-12 reps
10min cardio warmup
EZ bar curl - three sets with cheat reps, dropset on last set
superset rope tricep pushdown - three dropsets, extra drop on last set
hammer DB curl - three dropsets
superset decline weighted situp - four sets w/ 45lb plate
smith shrugs - behind the back then in front - three sets
superset triangle tricep pushdown - three sets
PM cardio 1:
60min LISS - incline treadmill
PM cardio 2:
40min LISS - incline treadmill
Last day of pharm GH. Adjusted diet on 3J's advice (protein reduced) - will get fasted weight tomorrow morning.
Blisters on my feet from all this damn cardio...never happened in the army forced-rucking for hours or when running half marathons or fast 10ks...must be the incline?
Added 5iu generic GH in the afternoon...going to do 2.5iu AM / 2.5iu early-PM unless anyone has a better suggestion (all 5iu AM?)
PM weigh in so could be lighter, will find out tomorrow morning
Wed - arms - 8-12 reps
10min cardio warmup
EZ bar curl - three sets with cheat reps, dropset on last set
superset rope tricep pushdown - three dropsets, extra drop on last set
hammer DB curl - three dropsets
superset decline weighted situp - four sets w/ 45lb plate
smith shrugs - behind the back then in front - three sets
superset triangle tricep pushdown - three sets
PM cardio 1:
60min LISS - incline treadmill
PM cardio 2:
40min LISS - incline treadmill
Last day of pharm GH. Adjusted diet on 3J's advice (protein reduced) - will get fasted weight tomorrow morning.
Blisters on my feet from all this damn cardio...never happened in the army forced-rucking for hours or when running half marathons or fast 10ks...must be the incline?
Added 5iu generic GH in the afternoon...going to do 2.5iu AM / 2.5iu early-PM unless anyone has a better suggestion (all 5iu AM?)
Last edited:
snowpatrol123
New member
Weight 204
Fasted weight (but wearing my 4lbs of gym gear of course)
Thu AM - legs pt.1 - 10-15 reps
10min cardio warmup
Seated quad extension - three pause sets
Highbar ATG squat - three sets
Incline leg press - three sets
Seated calf raise - three sets
AM Cardio:
50min LISS - incline treadmill
Thu PM - legs pt.2 - 12-15 reps
SLDL - three sets
superset prone hamstring curl - three dropsets
standing calf raise - three sets
PM Cardio:
55min LISS - incline treadmill
Fasted weight (but wearing my 4lbs of gym gear of course)
Thu AM - legs pt.1 - 10-15 reps
10min cardio warmup
Seated quad extension - three pause sets
Highbar ATG squat - three sets
Incline leg press - three sets
Seated calf raise - three sets
AM Cardio:
50min LISS - incline treadmill
Thu PM - legs pt.2 - 12-15 reps
SLDL - three sets
superset prone hamstring curl - three dropsets
standing calf raise - three sets
PM Cardio:
55min LISS - incline treadmill
Last edited:
snowpatrol123
New member
Weight 206
PM weight, obviously un-fasted. Was 203 when I stepped off the treadmill post-cardio though.
Fri - chest - 8-12 reps
10min cardio warmup
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
incline DB press - three dropsets
flat BB bench - three dropsets
superset lying leg raise - four sets
flat DB flyes - three dropsets
-to do: dips (weighted+bodyweight)
Cardio:
60min LISS - incline treadmill
PM weight, obviously un-fasted. Was 203 when I stepped off the treadmill post-cardio though.
Fri - chest - 8-12 reps
10min cardio warmup
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
incline DB press - three dropsets
flat BB bench - three dropsets
superset lying leg raise - four sets
flat DB flyes - three dropsets
-to do: dips (weighted+bodyweight)
Cardio:
60min LISS - incline treadmill
