SP's on/off-season log

[snowpatrol123]

Weight 221

AM weight so a nice steady climb...loving it.

Thu - delts - 10-12 reps
warmup - light weights, testing out a few of the new machines
internal/external shoulder rotation - one set each per arm
hanging leg raise - four sets
seated DB press - three sets, end with dropset
lateral DB raise - warmup + three working sets, end with dropset again
front DB raise - two sets
front BB raise - two sets + static hold
wide-grip BB press - three sets, light weight
rear delt cable pull apart - three dropsets
behind-the-neck BB press - two sets, light weight
DB shrugs - two sets with three second hold at the top of each rep

 

[snowpatrol123]

Weight 222

AM weight again...take that schred

So the guy who was selling me a car (transaction was to take place today) crashed it last night...gah. Still cage-less & looking I guess...worst luck with vehicles lately.

"Easy" (phase1) mountaindog style arms again today...

Fri - arms - 8-12 reps
Warmup - indoor track
crossbody DB curl - two warmup then three working sets
preacher EZ curl - three sets, tight contraction at the top
standing EZ curl - three sets with three second negatives
one-arm concentration curl - two sets, light weight just for pump
rope crunches - four sets
HS crunch machine - two sets
rope tricep pushdown - four sets with one second pause at full extension
weighted bench dips - three sets to failuire
incline tricep extension - two sets
And posing practice of course...between sets mostly and a little afterwards

 

[snowpatrol123]

Weight 223

Weight's climbing pretty quickly so I'll keep an eye on my AI dosage and 3J's got me adding some cardio in, only had time for 15 minutes today but will try to fit more in tomorrow. Was car shopping and had my eye on the cleanest S4 I've ever seen (for the year)

Going to do some number crunching and see if I can swing something. It's almost too good to pass up...

http://www.kijiji.ca/v-cars-trucks/...an/1040044726?enableSearchNavigationFlag=true

Nearly bought it on the spot, might go tomorrow and negotiate with the guy...it's fucking immaculate. Low mileage for the year. The entire ENGINE was replaced at 80,000km due to a "cooling channel malfunction" so it's got 35,000km on the engine, and the body is immaculate but technically 115k on the chassis.

Owned by this retired fucker who has an alfa romeo project car on a hoist in his garage, beside a 1990 porsche 911, a brand new lexus isf (his replacement for the audi) oh and his autocross car, a toyota mr2 and random older 'cedes clk (not sure what year....with the big inline 8 though)

Designed his house around the 1200 square foot garage with 4m vaulted ceiling, in floor heating and twin gas furnaces....

Sat - legs - 12-15 reps
Cardio warmup - 15mins / indoor track
bodyweight one-leg calf raise - three sets per leg, to failure
seated leg extension - warmup then three rest/pause sets
lying leg curl - four sets, end with dropset
standing calf raise - three sets
hack squat - narrow stance (vastus lateralis focus) four sets, pyramiding weight on each
superset SLDL - three sets, heavy w/ no straps
seated calf raise - four sets
highbar ATG squat - two sets with moderate weight/12 reps, finished with two sets of 365x5 (deep as fck, felt pretty good...would've easily been 405x5+ going just below parallel)

 

[Onk]

you weirdos driving on the left side of the road with your weird left side of the car driving....isn't natural

with the narrow stance squats, do you turn your feet inwards or outwards?
I ask because when I do wider stances I turn my feet outwards, but when I do close stance I just keep them straight...not sure if that's a good way to go about it

 

[snowpatrol123]

you weirdos driving on the left side of the road with your weird left side of the car driving....isn't natural

My youngest brother imported a RHD jdm subaru; it's a cool car but driving in the passenger seat? THAT'S unnatural as shit! Lol

with the narrow stance squats, do you turn your feet inwards or outwards?
I ask because when I do wider stances I turn my feet outwards, but when I do close stance I just keep them straight...not sure if that's a good way to go about it

I do likewise; wider stance/turned out toes lets me move more weight than parallel it seems, and for narrow stance (generally leg press or hack squats) I keep toes closer (feet pretty much parallel) to emphasize the otherwise under-recruited vastus lateralis.

Weight 223

PM workout/weight, obviously unfasted...was a good day though. Met my friend for coffee then we headed for a chest workout with my fiance as well. Chest is really the only day I find having a spotter actually IMPROVES my workout...other days it obviously doesn't hurt but there's no substitute for some help finishing your chest off after a bench set with extra negatives, and now that I'm into the 110-130lb DBs for pressing I don't mind having a spotter just to make sure I don't tear my shoulder out of it's socket when I lean back.

Sun - chest - 8-12 reps
Warmup - indoor track/walking
internal/external shoulder rotation - one set per arm, per direction
hanging leg raise - four sets
cable flyes - three sets, moderately heavy
wide grip flat bench - two sets
incline DB press - three dropsets
moderate/shoulder width flat bench - three sets, heavy with extra negatives at the end of each set
lying leg raise - two sets
flat DB flyes - three sets
superset bodyweight chest dip - three sets

Cardio:
20-25min LISS - indoor track

Then before leaving I decided to do a few more quick sets, fiance takes awhile to shower/get ready for family dinner so I spent ten extra minutes doing:

rope tricep pushdown - three burnout sets
HS plate loaded chest press - three sets
tricep pushdown machine - two sets
superset low incline 'stretch' pushups - two sets to failure

 

[snowpatrol123]

Weight ?

Went to a completely new gym that opened a week ago (another big city facility) that was pretty cool but still lacking a few things, such as a scale (as far as I could tell) so I'm not sure how much I weighed yesterday...shouldve weighed myself at home in retrospect now that we have our own scale - oops.

Fiance did quite a few weights with me (all the way up to seated row) so that was awesome again. She was upset she scuffed the bottom/inside of her engagement ring on some knurling though.

Mon - back - 8-12 reps
Warmup - indoor track
DB pullover - warmup then three working sets
bodyweight pullup - various grips, three sets
superset closegrip pulldown - three dropsets
yates row - three sets, end with strip/dropset
suppinated grip row - two sets
superset barbell curl - two sets
seated row - four sets, some dropset some straight

Cardio:
25min LISS - indoor track

Ended up skipping deads because I went to buy the S4...decided I can't pass it up. Getting inspection, paperwork and what not done today so I will hopefully be picking it up tomorrow! My own wheels again...

 

[Buzzbait]

Awesome brother on your wheels. And doing a great job killing that shit

 

[jozifp103]

Weight 223

Weight's climbing pretty quickly so I'll keep an eye on my AI dosage and 3J's got me adding some cardio in, only had time for 15 minutes today but will try to fit more in tomorrow. Was car shopping and had my eye on the cleanest S4 I've ever seen (for the year)

Going to do some number crunching and see if I can swing something. It's almost too good to pass up...

2004 Audi S4 Sedan | cars & trucks | St. Albert | Kijiji

Nearly bought it on the spot, might go tomorrow and negotiate with the guy...it's fucking immaculate. Low mileage for the year. The entire ENGINE was replaced at 80,000km due to a "cooling channel malfunction" so it's got 35,000km on the engine, and the body is immaculate but technically 115k on the chassis.

Owned by this retired fucker who has an alfa romeo project car on a hoist in his garage, beside a 1990 porsche 911, a brand new lexus isf (his replacement for the audi) oh and his autocross car, a toyota mr2 and random older 'cedes clk (not sure what year....with the big inline 8 though)

Designed his house around the 1200 square foot garage with 4m vaulted ceiling, in floor heating and twin gas furnaces....

Sat - legs - 12-15 reps
Cardio warmup - 15mins / indoor track
bodyweight one-leg calf raise - three sets per leg, to failure
seated leg extension - warmup then three rest/pause sets
lying leg curl - four sets, end with dropset
standing calf raise - three sets
hack squat - narrow stance (vastus lateralis focus) four sets, pyramiding weight on each
superset SLDL - three sets, heavy w/ no straps
seated calf raise - four sets
highbar ATG squat - two sets with moderate weight/12 reps, finished with two sets of 365x5 (deep as fck, felt pretty good...would've easily been 405x5+ going just below parallel)

Just bought the car cash bro. Sorry you were too slow.

LOL jk but for real great job i've been silently following along man keep killin it.

 

[snowpatrol123]

Weight 224

Late night weight, full of food/water etc...but still going in the right direction!

Also...got the S4. What a beast; holy shit...340hp/awd, doesn't even have it's winter shoes on and impressed me compared to the A4 (~230hp)...shit all over a late model STI but I think partly because the kid couldn't drive

TuePM - delts - 10-12 reps
Quick warmup - indoor track, was very short on time..needed to fit a 75min workout into 45-50min
internal/external shoulder rotation - one set each direction per arm
arnold presses - two warmup sets
hanging leg raise - four sets
seated DB press - three sets, end with dropset
superset wide grip OHP - three sets (light weight baby)
lateral DB raise - three sets
superset front DB / BB raise - three sets
rear delt cable pull apart - three dropsets
DB shrug - three sets with three second pause at the top

Gym was closing so I took the fiance for a rip in the S4, downtown to check out the christmas lights...jasper, whyte and a few twisties then ran into the subie that I dusted heading towards groat

 

[hiram1st]

Glad to here you got the car.

Only 6 more lbs to go!

 

[snowpatrol123]

Glad to here you got the car.

Only 6 more lbs to go!

I'm going to need someone to edit that title...I will have to get to 240+ fairly lean this offseason in order to be big enough for heavyweight this year

 

[snowpatrol123]

Weight 222

Morning workout/weight...was suuuuper duper tired but pounded a coffee and some ephedrine on my way to the gym and got er' done.

Wed - legs - 12-15 reps
Warmup - indoor track
seated leg extension - four rest/pause sets
prone hamstring curl - four straight sets, slight weight pyramid
standing calf raise - three sets, toes in & heavy
highbar ATG squat - three sets, heavy
barbell lunge - two sets, moderate but deep
hack squat - three sets, narrow stance & heavy...a little shallow though, felt some discomfort in the LCL area both legs so I didn't want to push it
superset seated calf raise - two rest/pause sets

http://instagram.com/p/xAAvE2CAuk

Time for the christmas gongshow to begin...brunch at my fiance's brother's house, then dinner & presents at my parents'....tomorrow is lunch at her parents' and dinner at her uncle&aunt's; thank god all my extended family lives at least 300km away.

 

[Buzzbait]

I'm going to need someone to edit that title...I will have to get to 240+ fairly lean this offseason in order to be big enough for heavyweight this year

FUCK YES BOY!!!!! Kill that shit. Fuck 240, 250or bust!!!!!

 

[snowpatrol123]

FUCK YES BOY!!!!! Kill that shit. Fuck 240, 250or bust!!!!!

250 sounds great but the scale's secondary to measurements and the mirror here...240's definitely the minimum but I'll keep pushing it as long as I'm not sacrificing quality for quantity. Lean gains is the game this winter/offsea

Not competition lean of cousrse but with 3J's mealplan, moderate cardio and intense training we're keeping things relatively tight @ 224 this morning: dec25 - winter bulk - Imgur

 

[snowpatrol123]

Weight 223

Kept things somewhat under control for Christmas but I did make my own version of antoine vaillant's x-mass shake today...got a ninja blender and had to test that baby out. HOLY SHIT btw...Ninja® Dual Stage Blender with Cups | Canadian Tire
-3scps vanilla isolate
-500ml chocolate eggnog
-250ml eggwhites
-frozen banana
-1 regular candycane
-light whipped cream (after blending)

Approx macros for the whole thing (ballparked) 115p/65c/25f

Fri - chest - 8-12 reps
Warmup - indoor track/LISS
internal/external shoulder rotation - one set of each per arm
high cable fly - two sets
low cable fly - three sets
incline DB press - warmup set then three heavy-ass working sets (120x10-12)
flat BB bench - three straight sets
HS PL chest press - two strip sets
DB flyes - three sets, end with dropset
superset bodyweight chest dip - two sets
hanging leg raise - two sets

Had a spotter which was nice for chest day (fiance's brother) but I may be heading back later today to do some more abs, possibly arms and definitely some cardio...anything to avoid the boxing day crowds!

 

[Southernfish]

Ninja blenders are the SHIT bro. I got one just before XMAS after I smashed my other one by accident. Wont go back to a normal blender!!

 

[snowpatrol123]

Weight 223

FriPM - arms/abs - 8-12 reps
30min LISS - indoor track
ab roller - three or four sets to failure
plank contest with fiance - to failure
lying/regular crunches - two sets
hanging leg raise - four sets
crossbody DB curl - three sets
overhead cable-cross curl - three sets
rope tricep pushdown - three sets, one second pause at full extension
CGBP - three sets

I'm glad eggnog season only comes once a year & is firmly in the offseason

 

[snowpatrol123]

Weight 220

Hrm...evening weigh in too, kind of dissapointing

SatPM - back - 8-12 reps
Warmup - indoor track
DB pullover - warmup then three heavy working sets
supported/hanging leg raise - three sets
various grip bodyweight pullup - three sets
superset medium grip pulldown - three dropsets
DB row - four sets, heavy (needed straps for the last two)
yates row - three sets
superset crossbody DB curl - three sets
low/seated cable row - two sets
deads - heavy (hit a new 1RM) then two more sets of four plates a side, just repping it out...
flex and pose in mirror - to the fucking moon

Cardio:
30min LISS - indoor track

 

[snowpatrol123]

Weight 221

Evening again...tough to justify waking up early when I don't have to (last day of 'vacation' today)

Sun - delts - 10-12 reps
Warmup - indoor track
internal/external shoulder rotation - two sets of each per arm
hanging leg raise - four sets
seated DB press - three sets, end with dropset
lateral DB raise - three dropsets
front DB raise - two sets
front BB raise - two sets
rear DB raise - three sets
smith shrug - three sets behind the back and two in front
rear delt cable pull apart - two dropsets

Cardio:
25min LISS - indoor track again

 

[snowpatrol123]

Weight 218

AM workout/weight...I was chatting with schredder & think the slight weight loss is mostly due to the extra sodium I was packing in during the IIFYM holiday-meal fest...this is an AM, almost-fasted weight so I'm not worried yet. Will watch closely this week and of course adjust if 3J feels it's necessary.

Mon - arms - 8-12 reps
Warmup - indoor track
crossbody DB curl - two warmup and three working sets
preacher DB curl - three sets, pryramid weight...1sec hold @ full contraction
EZbar curl - three sets with three second negatives

rope tricep pushdown - four sets, moderate weight & slow with one second pause @ bottom
weighted bench dip - four sets with two 45lb plates
incline tricep ext - two sets
standing OH tricep ext - two sets

HS crunch machine - three sets
decline leg raise - three sets