SP's on/off-season log

3J said:
haha, i love hearing about guys spending 2 to 2 1/2 hours in the gym... its like, what the hell are you doing??

45 to 90 min.. seriously... and 90 min is stretching it unless youre doing multiple muscle groups..

most my exercises setups take 45-60 min..

quality of time in the gym over quantity.. you'll reduce your chances of injury while youre at it..
Click to expand...

Oh I totally agree, I've always been about the quality... just finding it a bit of a headfuck contemplating doing three muscle groups per workout when I normally only do one... I'm old fashioned like that - I've always been of the opinion that it needs to be battered into submission from all angles to grow!

I will try it when I'm fully fit though, I just need to go with it... struggling to see how I can get a back workout down to just 3/4 exercises without leaving out an exercise that I've always deemed as important. But then again, I'm training it twice a week, so I can always juggle stuff around!
 
bigben66 said:
.. struggling to see how I can get a back workout down to just 3/4 exercises without leaving out an exercise that I've always deemed as important. But then again, I'm training it twice a week, so I can always juggle stuff around!
Click to expand...

This part is important to keep in mind

Chest/delts/tris #1 can have completely different (or only slightly different, depending) exercises from chest/delts/tris #2

Quick & lame example
#1:
incline bench press
chest dips
side DB lateral raise
rope tricep pushdown

#2:
flat DB press
incline DB flyes
upright rows
skullcrushers
 
snowpatrol123 said:
This part is important to keep in mind

Chest/delts/tris #1 can have completely different (or only slightly different, depending) exercises from chest/delts/tris #2

Quick & lame example
#1:
incline bench press
chest dips
side DB lateral raise
rope tricep pushdown

#2:
flat DB press
incline DB flyes
upright rows
skullcrushers
Click to expand...

Yeah, Yeah... I totally get it... I'm just old fashioned and set in my ways...
Kicking with you guys is helping me to take my blinkers off though :cool:
 
Weight 227

Client/workout partner didn't show up so I was unneccessarily early & thought I'd be quick since it was arms day, but the desk attendant was being a chatty cathy & I didn't want to be overly rude so it was still a ~90min workout including warmup & forearm/ab work

Fri - arms - moderate/high reps
warmup - indoor track
flat (upwards) palm DB curl - warmup then four working sets with three second decline
superset rope tricep pushdown - four working sets, nice controlled concentric/eccentrics but no flex-hold

FLAT BARBELL CURL - holy shit my forearms/wrists were up to the task, didn't even need an ez-bar...four sets, controlled with a 90%+ ROM
superset tricep dip machine - these things need a seatbelt or something, my tris aren't that strong and my 12 rep weight was too heavy for what I weighed, had to drop it a little and do 15reps instead. Three second pause at full contraction.

decline skullcrusher - four sets of high reps (shooting for 15, got between 10-15 depending on the set)
superset hammer DB curl - four sets...brachialis was on fire!

Added some forearm work to keep it going...behind the back forearm curls/rolls? Three sets
superset weighted decline situp - four sets with 45lb plate

inverted grip barbell curl - two sets
superset rope crunch - two sets

Took some updated measurements & shots, I don't always like my 'bulking' pictures but they're good to look back on later...right? http://imgur.com/a/r0zkc
 
Last edited:
Weight 226

Sat - legs - moderate reps
warmup - indoor track
prone hamstring curl - two warmup then four working sets, end with dropset
superset standing calf raise - four sets, heavy (about 500lbs with some extra plates on the machine)
(band) highbar ATG squat - four working sets...shin/tibialus anterior started really bothering me...
band leg press - warmup then four or five working sets, not quite locked out and explosive...progressively added weight each set, tried to keep reps in the 8-10 range
"one and a quarter" hack squat - three working sets, end with strip/dropset...for these you go deep into the hole, a quarter way up, back down then all the way up & that is one rep
highbar ATG squat - did a couple heavy triples because...ego. Long story but hit 455 for three, pretty fucking good this deep into the workout tbh.
superset seated calf raise - full contraction, hold for ten seconds, then repeat for ten reps...almost 100 seconds of pain. This helps my lower back un-cramp itself for some reason
SLDL - two sets, high-ish reps to burn out the hamstrings

That's a wrap....limped home and ate a bunch of chicken. Going to cook some protein waffles & watch a movie now...
 
Buzzbait said:
LOVE protein waffles, seeing that has me eating protein waffles this morning...Keep killing it Snow
Click to expand...

I figure a post-leg day cheat meal doesn't have to be a blowout...can still 'fit my macros' (lol..not a big fan of iifym but...) switch up the content a little on a saturday night :)
 
Weight 227

Checked out a semi-hardcore/bodybuilding non-chain gym with my workout buddy this afternoon, it was an interesting experience. Nice enough facility that rather than paying a drop-in I bought a 10-pass and will probably go back at least once a week for the foreseeable future when I have workouts that NEED chains (chain-deads for example)

Sun - chest - low-ish reps
decline DB press - two warmup sets then four working sets with two second contraction
flat BB press - supposed to be reverse-banded, but lacked bands (had chains though!) so we spotted a bit out of the hole and less for lockout - five working sets
incline BB press - actually ended up doing incline DB press because the incline BB bench was too shady - three working sets, heavy

stretch pushups - done on two low blocks for hands and 8" elevation for feet, to allow a deeper stretch - one chain around the neck to increase resistance closer to lockout - three working sets
superset crucible stretch for 20-30sec between sets

bent over side DB lateral raise - three straight working sets
rope face-pulls - supposed to be a band but didn't have one so we used the cable machine, three sets with two second hold at contraction
cage press - same as described last week with the pins at shoulder height, barbell pushed against the stays on a power rack almost like a smith machine (but not quite) - four or five working sets

squatted 455 for another triple...I really shouldn't have but I wanted to do it deeper since I had a spotter

AND...about 15-20 minutes of posing practice, pretty intense I get a full body pump from this every time.
 
Weight 227

Mon - back - moderate reps
Warmup - indoor track
meadows row - warmup then four working sets
superset standard crunch - three sets
banded, supported row - used a PL HS machine for this, took a bit of ingenuity but we made it work - four working sets, fairly low but explosive reps
'stretch' pulldown - essentially partial pulldowns (to forehead level) where you allow your scapula to full extend overhead, with a super wide grip - three or four working sets
superset supported/hanging leg raise - four sets
DB shrug - three sets, twelve reps with three second hold/contraction at the top per rep
chain deadlift - again, no chains at my regular gym so just did regular deads...kept the reps low, just explosive contraction, two moderate and two heavy sets
lower back extension - bodyweight for three sets
superset some foam back rolling - not really sure what I'm doing with this but gave it a shot anyways

Taking the rest of the month off slin to give my body a rest, then likely will add some peptides with the slin (and GH of course) in february...
 
Weight 226

Tue - shoulders/delts "pump day" - higher reps
warmup - indoor track
machine press - used HS PL again, wide/neutral grip again...warmup then four working sets
superset hanging leg raise - four sets

weight pec-minor dip - four sets with moderate weight, focused on not bending arms just flexing the pectorals
superset bent-over DB lateral raise - four sets

DB 'hex press' - basically flat press two DBs parallel to each other (rather than straight across) with a neutral grip, squeezing them together the whole way for massive chest pump
superset band face-pulls - four sets with one second rear-delt 'squeeze' at full contraction

six-ways - three sets, I'll copy-pasta JM's explanation below, it'll be better than mine
superset shoulder dislocations (he called them over-and-backs) with band - three sets of high reps, KILLER pump/burnout on these

John Meadows 6 ways - Ok, are you ready to put the finishing touch on your delts? Grab two light dumbbells and sit down. Take the dumbbells out to the side simulating a side lateral, and then horizontally bring them together in front of you. They should be at about chest level. Now raise them straight over your head. You will feel a massive flex in your front delt. Now lower back to chest level, and then swivel them back out to the side lateral position, and finally drop them back down to your side. That is one rep. Do 3 sets of 10. Superset these with over and backs!
Click to expand...
 
Weight 227

Was technically an arms day, the mountain dog program is 5x/wk with one leg day, of course, so to increase frequency and better match my 6-7x/wk training I'm just doubling the leg days for now. Legs->chest/delts/tris->back+bis->chest/delts/tris->legs->arms->REPEAT

Weds - legs - moderate reps
warmup - indoor track
prone hamstring curl - two warmup and four working sets, finish with dropset. Having someone push your lower back onto the pad really isolates the hams here...huge difference in feel (and weight I could move, lol)
reverse-banded highbar/ATG squat - one warmup and four working sets, low-ish reps with a lot of weight (405+)
band leg press - four working sets, explosive with no pause at contraction or in the hole
"one and a quarter" hack squat - same as last time, you begin by going deep, only come up a quarter of the way, back into the hole then a full lockout....that's one rep. Three sets, ending with a dropset and 20-30sec of quad stretching in between each set
SLDL - three sets, high-ish reps to finish off the hamstrings
seated calf raise - ten reps with ten second contraction at the top...quite the burn
standing calf raise - much heavier weight, lower reps for three sets I believe

Ended with a cooldown walk around the track to try to keep the DOMS down...going to try a few things, stretching a few times throughout the day and a big glass of water before bed & see if I can prevent the excruciating cramp situation from Saturday night/Sunday morning
 
Weight 229

Evening weigh in on an unusual scale, actually saw 230 at the very start of my workout and 228 at the end so calling it a 229 PM weigh-in.

Worked out with one of my sisters, I'm trying to convince her to do figure this fall @ the competition I'm doing...most of the time she's around ten weeks out and I think it'd be a cool experience (she's very competitive, ran half marathons with me when she was only 18/19 etc)

ThuPM - arms - moderate/high reps
warmup - indoor track

rope tricep pushdown - warmup then four working sets of 12 to 15 reps with a one second flex at full contraction
superset 1.25 cable curls - essentially a half curl then a full curl makes one rep...warmup then four working sets of around 10 reps

cross-body hammer DB curl - three working sets
superset one-arm cable extensions - just pulling the cable cross body while fully extending the triceps, 10 full reps then 5 partials makes one set...three sets total

hanging leg raise - only three sets, was a struggle to hold on to the bar with such a crazy arm/forearm pump going on

incline skull crusher - three sets (someone stole our bench before we could get our final/fourth set in)
superset preacher curl - four sets with three second descent/eccentric and a bit of help on the concentric for the last few reps

CGBP - two heavy working sets

PM Cardio:
indoor track - 30min LISS (walking & talking at pretty much max pace to maintain a convo)
 
Weight 227

FriAM - back - moderate reps
warmup - indoor track

chest press - four sets...then I realized I'd done chest recently, was going to do it again probably on sunday and should change my course...

meadows' row - warmup then four working sets

band supported row - used a PL HS machine - four working sets, 6-8 reps apiece

'stretch' pulldown - essentially partial pulldowns (to forehead level) where you allow your scapula to full extend overhead, with a super wide grip - four sets
superset supported/hanging leg raise - four sets

DB shrug - four sets sets, twelve reps with three second hold/contraction at the top per rep

skipped deads since tomorrow will be a leg day...did some lower back extensions instead - bodyweight for three sets
superset supinated grip BB row - four sets
 
Weight 227

Sat - legs - low/moderate reps
warmup - stair mill

seated hamstring curl - working up to weight I could only get eight with (approximately four pyramid sets) then a dropset of 8 + 8 + 10ish

highbar ATG squat - started with a safety squat bar, didn't like it so went to a buffalo bar...really liked that. Worked up in sets of six to my approximate six rep max, then started adding chains for sets of three (triples). Did three like that with two, four and six chains (and three plates a side on the bar). Then, the 'challenge set' looked like this: 3x 2 chains, 2x 4 chains, 1x 6 chains, 3x no chains, then dropped one plate a side and repped out with 225. Killer set/pump/etc...

incline leg press - pyramid up doing only four reps to an approximate 8 rep max, then a quadruple drop so 8x 16 plates, 8x 12 plates, 12x 8 plates, 20+ x 4 plates (plates there counted total, not per side)

chain/walking lunges - first set was non-alternating lunges (first 10 reps right, then 10 reps left leg) with one chain. Second set was alternating with two chains, until I had to strip one off...then kept going until I dropped that one and got a few more lunges before I couldn't do any more. Two working sets....killer.

SLDL - one warmup then three sets with lower-than usual reps (8 rather than 12-15)

standing calf raise - heavy, do ten reps then hold the contraction for 10 seconds, then 10 more reps and hold contraction for 10 seconds, then one more 10 reps + 10sec contraction for a total of 30 reps/30sec static hold per set. Three sets like that
Superset with dorsiflexion...30-50 reps in between
 
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