SP's on/off-season log

Weight 210

Whoa...PM weight, I was hungry but not fasted...cardio must be really helping and/or water's down (I've been really watching sodium the last week, AND supplementing lots of potassium..)

I got asked by a personal trainer in the changeroom if I was prepping for something; I said not really it's the offseason...feelsgoodtho.jpg

Wed - back - 8-12 reps
10min cardio warmup
DB pullover - three sets
yates row - four sets, end with strip/drop set
decline weighted situp - four sets w/ 45lb plate
bodyweight pullup - three sets
superset narrow grip pulldown - three dropsets
deadlift - these actually kind of sucked; failed on 545 a couple of times, got really psyched out...pulled 495 a few times then repped out 405s...
seated row - two sets
one-arm DB row - three sets
superset bicep curl - three sets in the fucking squat rack

So I need a new car. 18 months ago I had the timing belt replaced @ the correct service interval (interference engine so that's the smart play). At the same time I said yeah go ahead and replace the waterpump since it's much easier to do while the timing belt is already off. So they did...then on Monday night after posing practice the coolant warning came on and shortly thereafter the car died. Turns out the water pump completely disintegrated and allowed the timing belt to skip, which allowed all six of the cylinders to mash into and bend/demolish all 30 valves...fuck me =\
 
snowpatrol123 said:
I haven't watched it, haven't heard much about it - once I catch up on Homeland and Gotham though I'll watch the pilot and throw in my two cents...anticipate that taking close to a month though so hopefully someone can chime in before then...
Click to expand...

lol I'll have finished it by then... I'll stick with it... t's improving (slowly)

I was thinking Dexter next??
 
bigben66 said:
lol I'll have finished it by then... I'll stick with it... t's improving (slowly)

I was thinking Dexter next??
Click to expand...

I watched Dexter from S1-5 continuous (that's what was out when I heard about it) and I will say S1-4 were the best seasons imo

By that point I was too invested in the characters to pull away and watched seasons 6-8 as they were released...but it honestly wasn't great, not terrible but didn't measure up to the first half of the show's standard.
 
snowpatrol123 said:
Weight 210

Whoa...PM weight, I was hungry but not fasted...cardio must be really helping and/or water's down (I've been really watching sodium the last week, AND supplementing lots of potassium..)

I got asked by a personal trainer in the changeroom if I was prepping for something; I said not really it's the offseason...feelsgoodtho.jpg

Wed - back - 8-12 reps
10min cardio warmup
DB pullover - three sets
yates row - four sets, end with strip/drop set
decline weighted situp - four sets w/ 45lb plate
bodyweight pullup - three sets
superset narrow grip pulldown - three dropsets
deadlift - these actually kind of sucked; failed on 545 a couple of times, got really psyched out...pulled 495 a few times then repped out 405s...
seated row - two sets
one-arm DB row - three sets
superset bicep curl - three sets in the fucking squat rack

So I need a new car. 18 months ago I had the timing belt replaced @ the correct service interval (interference engine so that's the smart play). At the same time I said yeah go ahead and replace the waterpump since it's much easier to do while the timing belt is already off. So they did...then on Monday night after posing practice the coolant warning came on and shortly thereafter the car died. Turns out the water pump completely disintegrated and allowed the timing belt to skip, which allowed all six of the cylinders to mash into and bend/demolish all 30 valves...fuck me =\
Click to expand...

That fuckin sucks man, warranty still on the car?
 
Weight 213

PM weight after a pretty big meal and lots of fluids during the day

Thur - delts - 10-12 reps
15min cardio warmup
internal/external shoulder rotation - three sets
hanging leg raise - four sets
seated DB press - three dropsets
seated behind the neck press (smith) - three sets, end with strip set
lateral DB raise - three dropsets
superset DB shrugs - three sets
superset calf raise - four pause sets
front barbell raise - three sets plus static holds
smith shrugs - front, heavy - three sets
rear delt DB raise - two sets

Got another minor raise which is timely I suppose with the car trouble but won't cover a whole vehicle ... I will take it for what it is and what it is is something positive though
 
snowpatrol123 said:
Weight 213

PM weight after a pretty big meal and lots of fluids during the day

Thur - delts - 10-12 reps
15min cardio warmup
internal/external shoulder rotation - three sets
hanging leg raise - four sets
seated DB press - three dropsets
seated behind the neck press (smith) - three sets, end with strip set
lateral DB raise - three dropsets
superset DB shrugs - three sets
superset calf raise - four pause sets
front barbell raise - three sets plus static holds
smith shrugs - front, heavy - three sets
rear delt DB raise - two sets

Got another minor raise which is timely I suppose with the car trouble but won't cover a whole vehicle ... I will take it for what it is and what it is is something positive though
Click to expand...

I find I get an equal amount of shit and good over the year...

You'll find it'll all even out somewhere buddy!
 
Weight 214

Fri - arms - 8-12 reps
15min cardio warmup
cross-body DB hammer curl - two warmup plus three working sets
preacher EZ bar curl - three sets
standing EZ bar curl - three sets with three second negatives (holy shit!)
oblique side bends - four sets w/ 45lb plate
tricep rope pushdown - four sets, one second pause at full extension
CGBP - four strip sets
superset lying leg raise - four sets
incline tricep extension with EZ bar - three sets w/ forced negatives (showed my girlfriend how to assist!)

Tried out the simplest mountaindog-style arms template I could find just to start...was great! What a workout; normally arms day is meh...this was quite the pump and my arms are demolished...
 
Weight 211

PM weight, stomach a lot less bloated-feeling than it was yesterday though so I think that explains the 3lbs difference...

Sat - legs - 12-15 reps
10min cardio warmup
seated leg extension - three rest/pause sets
superset prone hamstring curl - three dropsets
SLDL - three sets
superset seated calf raise - four sets
incline leg press (narrow stance) - three rest/pause sets
superset standing calf raise - four sets with one second pause & slow negatives
incline leg press (wide stance) - very heavy (full load + friend on the machine) for two sets
highbar squat - two sets

Could barely walk out of the gym...pretty good workout today, makes me wish I was on gear because I can tell that's one of the ones I'd grow from
 
Weight 214

Afternoon, non-fasted weight. We were short on time so I didn't even start a chest workout, just did a slightly longer cardio session.

PM Cardio:
60min LISS - incline treadmill

New game, standing relaxed pose while trying to take a selfie...not very easy: http://i.imgur.com/DGXrtEE.jpg
 
Weight 216

Mon - chest - 8-12 reps
5min warmup - incline treadmill
internal/external shoulder rotation warmup
superset hanging leg raise - four sets
incline DB twist press - two sets (moderate weight)
incline DB press - three dropsets
flat BB bench - three strip/dropsets
superset lying leg raise - four sets
flat DB flyes - three dropsets
bodyweight dips - two sets to failure
10min cardio cooldown
 
Weight 214

Still afternoon workouts; sucks not having my own vehicle but I'm waiting until we return from mexico to decide exactly what to do

Tue - back - 8-12 reps
10min cardio warmup
yates row - four rest/pause sets
suppinated-grip row - two sets
superset decline weighted situp - four sets w/ 45lb plate
t-bar row - four sets with 1-2 sec contraction at the top
narrow grip pullup - two sets
superset narrow grip pulldown - two sets
heavy deadlift - three sets

Been wanting to try mountain dog for back as well but didn't have enough time to research and try a few of his more 'specialty' exercises so I will do that when I get back from mexico too.
 
snowpatrol123 said:
Weight 214

Still afternoon workouts; sucks not having my own vehicle but I'm waiting until we return from mexico to decide exactly what to do

Tue - back - 8-12 reps
10min cardio warmup
yates row - four rest/pause sets
suppinated-grip row - two sets
superset decline weighted situp - four sets w/ 45lb plate
t-bar row - four sets with 1-2 sec contraction at the top
narrow grip pullup - two sets
superset narrow grip pulldown - two sets
heavy deadlift - three sets

Been wanting to try mountain dog for back as well but didn't have enough time to research and try a few of his more 'specialty' exercises so I will do that when I get back from mexico too.
Click to expand...

How long til you guys hit Mexico gringo?
 
Mexico sounds very nice right now! -35 with wind last night lol. I think we might head down there in Feb. Were going for sure just havent set a date yet.
 
Schredder said:
Mexico sounds very nice right now! -35 with wind last night lol. I think we might head down there in Feb. Were going for sure just havent set a date yet.
Click to expand...

My friend just got married down there about three weeks ago and are still there haha - four week wedding + honeymoon! Hard life...

bigben66 said:
Have a great time SP... hope it 'all' goes to plan!
Click to expand...

That makes two of us :) Thanks bro.

Weight 214

Stupid work; stupid conference...managed to get a workout in but when I was warming up on the treadmill (midday, pre-conference) they conferenced me in to a pre-game meeting lol; can't you guys see I'm not at work and don't want to be working??? So the 5 minute call took almost half an hour, at least I was on the treadmill not between sets or something so I just ended up doing cardio pre workout.

Anyways...

Weds - delts - 10-12 reps
internal/external shoulder rotation - two sets
hanging leg raise - four sets
seated DB press - three dropsets
lateral DB raise - three dropsets
lying leg raise - four sets
rear delt cable pull apart - three dropsets
DB shrug - three sets with three second pause/hold at the top
front barbell raise - two sets

PM Cardio:
40min LISS - incline treadmill
 
Lol I see you are getting it done regardless, it takes that kind of dedication. I'm at gulf shores Alabama on the beach with ole lady for thanksgiving. Gotta find a gym for a two day pass tomorrow at a local gym. Keep killing that shit bro
 
You must log in or register to reply here.

Similar threads

C
48 year old male on TRT adding a supraphysiologic cycle w/ some "PCT"
Replies
0
Views
88
cheroxy
C
J
Need advice on dosage and cycle length
Replies
1
Views
523
bigandgrowing
B
RoidExpress
Sample Growth Hormone Cycle
Replies
0
Views
695
RoidExpress
RoidExpress
J
Any guys in their 40's and 50's still cycling? Need cycle advice while on TRT
Replies
0
Views
818
JAYBOURBON
J
RoidExpress
Anabolic magic named: Trenbolone
Replies
0
Views
1K
RoidExpress
RoidExpress
Back
Top