SP's on/off-season log

[snowpatrol123]

Mon - holiday - 4 hour hike (~15-16km)

Weight: 221 (Tuesday AM) Was at a different gym than usual, and I was a little alarmed when I weighed in at 217ish, but I decided that scale must be quite wrong...found another that read 221 which I believe a little more. Had two bros from work join me which is nice on chest day, having a spot for flat bench and helps with drop setting too.

Tue - chest - 8 - 12 reps
10min LISS warmup
internal/external shoulder rotation warmup - three sets each arm, each direction
superset hanging leg raise - four sets - 16 / 17 / 16 / 18 reps
flat bench - warmup plus three drop sets - 20x135, 8x235+6x185+8x135, 8x245+10x155+10x95, 7x245+7x155+10x95+12x65 ...numbers are still lower than winter but starting to climb I suppose
incline DB press - three drop sets - 8x80 + 10x60 + 10x40 each
weighted dips - three sets - 9x bodyweight, 9x25 ,9x45 - bars were super narrow compared to what I'm used to, hurt wrists and shoulders so reps were significantly lower than normal
incline DB flyes - three drop sets - 10x35 + 12x25 + 12x15 each
rope tricep pulldowns - three drop sets - 12x70 + 8x50 + 8x30 each

Bumped into an ex girlfriend when I was swiping in but she was with a client (personal trainer) and acted really weird...I was ignoring her but she was sort of looking/staring at me, so I figured I would be polite and waved / nodded then she whispered something like "can't talk, with a client..." and ignored me...it was just a really odd interaction I guess.

 

[snowpatrol123]

Weight: 221 again - figured I would sort of level off a little, but with one week til surgery going to try to push 225

Wed - back - 8-12 reps
15min LISS incline treadmill
heavy deads - three sets, no straps/belt - 8x315, 8x365, 6x365+1x415 - tried a 495 pull for the hell of it, but without belt or straps it just wasn't happening =(
superset machine row - three sets - 12x225 each
bent barbell row - three pause sets - 12 + 6 x185 each, dropset for last set as well
wide grip pull up - three sets, bodyweight - 9 / 9 / 9 reps
superset wide grip lat pulldown - three drop sets - 8x160 + 10x120 + 12x85
t-bar row - three sets - 12x135 with dropset on third set
superset decline weighted situps - four sets w/ 45lb plate - 25 reps each
had to get to work so I skipped (& hoping to do later)
-HIIT (10min)
-Chinups + narrow grip pulldown superset
-Bicep burnout

 

[snowpatrol123]

Some days my diet gets a bit fucked up but I'm trying to keep calories & macros over a minimum...

 

[YODATRON]

Some days my diet gets a bit fucked up but I'm trying to keep calories & macros over a minimum...

makes eating look like fun lol I just got mine from 3J today probably start Monday going to say goodbye to some food this weekend lol how was the back workout today? I had the same thing today I even picked up the bicep burnout from you today and tried it I loved it.

 

[snowpatrol123]

I felt pretty shitty before I hit the gym, to be honest - took a second dump once I got there & felt much better. Workout still felt around 85% intensity though...for example the 495 I tried pulling literally didn't move, I should be able to lift that tbh. But it's one of those things, once you're there it's easier to keep going than to go home & come back later, so I pushed through most of the workout & left a few things out to do tonight at the little fitness facility in our condo.

And yes - ever since adding bicep burnout to back day, and tricep burnout to chest day...I doubt it'll rocket me to 22" arms but they feel pretty swole lately

 

[snowpatrol123]

Weight 220

Having a tough time with the last 500-1k calories lately...I'm full to the point of FULL so I'm eating spoonfuls of PB, a chocolate bar etc to get max caloric density down the hatch.

Should get better after surgery when I add in the EQ.

Aaaaand...I may need more than 4500 to keep growing since the scale isn't moving in the proper direction either.

Thurs - delts - 10-12 reps
20min LISS warmup - incline treadmill
internal/external rotation warmup - three sets - pyramid weight as usual
superset hanging leg raises - four sets - 16 / 17 / 18 / 20 reps
seated DB press - three drop sets - 10x70 + 10x40 + 10x25 each, extra drop for the last set w/ 12lb DBs
lateral DB raise - three drop sets - 12x37.5 + 10-12x25 + 10x15 each
reverse pec dec - three drop sets - 12x150 + 12x130 + 12x110 each
front barbell raise - three sets + static reps - 10x70 + 10sec w/ 35lb each set
heavy shrugs - smith machine, two sets plus dropset after second set - behind the back 12x275 + in front 8x275, dropset for second set

 

[snowpatrol123]

Weight 221

PM weigh in however (approx 1pm vs the normal 7am)

Still, I'll call that a win.

Fri - legs - 12-15 reps
no LISS warmup
seated quad extension - warmup plus three pause sets - 15+8+4x150, then working sets 14+7+4x210, 15+6+4x210, 14+5+5x225
highbar ATG squat - three sets - 12x245, 12x275, 12x245
seated calf raise - four sets - 15x140 ea approx, a few pause sets added in
45 degree incline leg press - three pause sets - 15+5x450, 12+5x540, 12+3x630
SLDL - only got one set, spinal erectors were on fire - 5x225
prone hamstring curl - two drop sets - 12x130 + 8x110 + 6x90, 12x150 + 7x110 + 5x90

Had to get back to work; if I have time later I will either do something HIIT-related or at least get a walk in outside, weather is incredibly nice today

 

[YODATRON]

Good job bro is surgery soon then?

 

[snowpatrol123]

Good job bro is surgery soon then?

Yeah, next week.

I have been tapering the long esters off over the last few days, I'll keep blood levels fairly high until a few days before with short esters (prop and ace) then drop to high-cruise (test @ 125 EOD) and start the EQ loading @ 250 EOD until I can get back in the gym.

 

[YODATRON]

Yeah, next week.

I have been tapering the long esters off over the last few days, I'll keep blood levels fairly high until a few days before with short esters (prop and ace) then drop to high-cruise (test @ 125 EOD) and start the EQ loading @ 250 EOD until I can get back in the gym.

Nice well goodluck with your surgery hope all goes well so you can get back into the gym quickly cheers bro

 

[snowpatrol123]

Weight 218

Not sure if I trust that scale, but that's what it said =\

Sat - chest - 8-12 reps
no LISS warmup - got to the gym late & my buddy was waiting for me
internal/external rotation shoulder warmup - three sets
incline DB press - three drop sets - 12x90 + 12x65 + 10x40, extra drop for third set
hammer chest press - three drop sets - 12x80 + 10x50 + 12x30 each
weighted dips - 15xbodyweight, 12x25, 15x25, 15x25 + 12xbodyweight
tricep triangle pushdown - four drop sets - 10x80 + 10x60 + 10x40 approximately
superset with hanging leg raise - three sets - 16 / 17 / 18 reps
DB pullover - two sets - 12x70

Felt pretty strong but wasn't the most focused workout due to chatting and bumping into other randoms including an ex girlfriend; would almost have preferred not to have someone with me since I didn't flat barbell bench I didn't really need a spotter to be honest.

Beautiful day though, life is pretty good overall

 

[snowpatrol123]

Weight indeterminate..can't believe I forgot to weigh myself this morning ugh

Sun - back - 8-12 reps
LISS on the track, 4 or 5 quick laps, maybe six...about ten minutes total though
heavy deads - warmup plus three sets - 12x225, 8x365 (no straps/belt), 6x395, 5x405
superset machine row - two sets - 10x 90
bent barbell row - three pause sets - 12 + 5x185, dropset for third set
widegrip pullups - three sets - 10 / 9 / 8 reps
supeset widegrip lat pull down - two drop sets - 10x160 + 10x115 + 10x85
seated row - three drop sets - 10x200 + 8x160 + 8x120
superset weighted decline situp - four sets w/ 45lb plate on chest - 25reps each

Should've done HIIT but was pretty burnt out; need to stop skipping things lol. That is my resolution when I get back in the gym after surgery - no skipping exercises and NO SKIPPING MEALS

 

[snowpatrol123]

Weight 221

My wrist has been pretty fucked up lately, embarassing story I basically fell when sitting back down after shaking someone's hand at a meeting, caught myself with one hand on the ground...didn't hurt too badly at the time but it's been getting worse for the past week (injury happened about 12 days ago now) - just trying to push through for two more days til surgery then I'll hope it heals while I'm off recouping from that.

Mon - delts - 10-12 reps
LISS - 20mins incline treadmill
internal/external rotation warmup - three sets
superset hanging leg raise - four sets - 16 / 18 / 19 / 20 reps
seated DB press - three drop sets - 10x65+10x40+12x20, 12x60+10x40+10x25, 12x60 + 10x40 + 12x25 + 10x12
DB lateral raise - three drop sets - 12x37.5 + 10x25 + 10x17.5 - hurt my wrist a lot so went slightly lighter for 2nd and third set - 12x35 + 12x25 + 10x15, extra drop w/ 8lb weights for third set
reverse pec dec - three drop sets - 12x160 + 10x140 + 8x120 each
front barbell raise - three sets w/ static rep - 10x70 + 12sec hold w/ 35, 12x70 + 12sec x 35, 12x70
superset lying leg raise - three sets - 30 reps each
heavy shrug ( smith) - three sets - approx 300 lbs or so, 12 reps behind the back then 8-10 in front each set

 

[snowpatrol123]

Weight 222

Tue - legs - 12-15 reps
10min LISS - incline treadmill
seated quad extension - warmup + three pause sets - 15 + 8 + 5 x 225 approx
highbar ATG squat - three sets - 12x275, 10x295, 12x225
incline leg press - three pause sets - 12 + 3 x 540, 15 + 3x 540, 15 + 3 x540
superset seated calf raise - four pause sets - 20 + 15 + 8 x 125
SLDL - skipped, erector spinae supersore
prone hamstring curl - three drop sets - 15x110 + 8x90 + 6x70 each, approx

I find out this afternoon when my surgery is tomorrow; I am hoping to get one last chest workout done before then, depending on when the surgery is scheduled.

 

[snowpatrol123]

Weight 220 butt naked except for the robe, normally I'm wearing gym clothes, hat, shoes and iphone+headphones when I weigh in.

Height 184cm...I KNEW there was something wrong with the other measurement; this nurse assured me their thingy is calibrated properly. So, still 6' 1/2" like I used to be

Wed - surgery
Checked in at 7am, was in recovery by 10am and home by noon

Won't comment on the pain yet since I'm sure the stuff they gave me in the hospital has yet to wear off completely

Anesthetic was no big deal, I could probably drive fine already but my girlfriend took the day off so there's no reason to push that

Wish I had done this ten years ago

Onwards & upwards!

 

[YODATRON]

Here is to a speedy recovery bro and back to lifting weights

 

[snowpatrol123]

Forgot to add this, pre-surgery shot from about a week ago:

 

[YODATRON]

Love the doo bro and killer avs

 

[snowpatrol123]

Had my first look under the dressing last night...I knew I should expect some swelling; but there was as much if not more than I expected which of course is a little dissapointing from an instant-gratification point of view. Nipples very puffy, in addition to the swelling that I had expected. However, as with most things in bodybuilding and the rest of life to be honest, I know patience is required and full recovery will take some time. Just looking forward to feeling completely comfortable in my own skin, wearing whatever the fuck shirt I want

 

[snowpatrol123]

Things look night and day better, dressing is long gone, just some stitches and steri-strips remaining. Swelling/bruising is almost completely gone, it's tough to "take it easy" when things look that encouraging to be honest. The only discomfort I have is from those goddamn steri strips; and the fact that wearing compression shirts 80% of the time is pretty uncomfortable when it's warm out. (Of course our weather FINALLY decided to get nice once I had surgery lol)

Weight: 215

I'm not hungry at all; definitely have been below target macros since surgery...even icecream, my usual go-to isn't appealing lately. Hoping that will change pretty quickly as I get back into the swing of things at the gym. Going to go pretty hard with the EQ to help appetite as well.

Saturday: 90 minute walk outside with my girlfriend, brisk but tried not to sweat too much

Sunday: brief leg workout
20min LISS
seated leg extension - warmup plus three pause sets
seated calf raise - three pause sets
SLDL - three sets
That was it; again was trying not to get overly sweaty & wanted to avoid squats / leg press etc to keep the blood pressure down