SP's on/off-season log

[snowpatrol123]

Weight 228

Ate quite a few protein cupcakes (thanks to one of my sisters) and some pizza last night...may be holding some water or maybe I'm just growing in my old age! Lol.

Sun - chest/delts - low-moderate reps
warmup - indoor track walking then some low rep/various width pushups and some light lateral raises on a machine

machine press - pyramid up doing eight reps until I couldn't get eight reps...two warmup and four working sets
superset hanging leg raise - four sets

reverse-band BB press - you go really heavy on these (vs normal flat-bench) because of the bands...kind of an ego boost if you forget about them lol. Five rep sets, five working sets.

incline BB press - pyramid weight up until I couldn't get eight reps - three working sets

DB twist press - go from a neutral grip to pinkies touching (the opposite rotation I would normally expect) and really squeeze the contraction - three working sets
superset rope crunch - three sets

lateral cable raise - behind the back, focusing on medial delt of course for three working sets of twelve reps per arm

cage press - kind of like a smith press but without any rearward stabilization or the weird stability smith machines give, I like these a lot - four working sets
superset band face-pulls - three straight sets of thirty reps each

 

[Southernfish]

Hhow are you liking mountaindog brother?!

 

[snowpatrol123]

Hhow are you liking mountaindog brother?!

Loving it.

Honestly any new training program is exciting because it's 'new' but this one is great beyond just that because it has such interesting (but sensical) variations on the common exercises we do, the band and chain stuff is really something else.

This is the third week, coming up, so I'll be able to give a better overall after at least a month but so far, so awesome.

 

[snowpatrol123]

Weight 229

Man it was hard to get up this morning; stayed up too late all weekend with the birthday festivities...ate pretty well but sleep took a major hit

Mon - back - moderate reps
warmup - indoor track

meadows row - warmup and four working sets, eight reps per set / per arm
standard crunches - four sets of 25

band deadlift - substitute for chain deads, took me awhile to get the bands setup right and still not 100% happy with them but it worked...about three or four working sets then a challenge set where you remove the bands and rep out with just 225...I believe I got 23-24 reps

DB pullover - three working sets, only lift the DB to forehead at the max to maintain constant tension on the lats

'stretch' narrow-grip pulldowns - standing position, a full fow to the chest and then lower head between the arms and fully stretch lats on each rep, three working sets
superset band hyperextensions - one bodyweight and two band-resistance sets, lower back pump was insane on this

cooldown - a few quick laps but my lower back was still on fire so I just hit the shower and it loosened up at that point

 

[Southernfish]

Loving it.

Honestly any new training program is exciting because it's 'new' but this one is great beyond just that because it has such interesting (but sensical) variations on the common exercises we do, the band and chain stuff is really something else.

This is the third week, coming up, so I'll be able to give a better overall after at least a month but so far, so awesome.

Right on, ya any new thing makes it fun and interesting again for sure.

 

[snowpatrol123]

Weight 230

Different gym/scale, still a city facility but this one notoriously weighs me a little heavier than I am but it's still nice to see. Met my sister there for a pretty killer leg day again.

Tue - legs - low/moderate reps
warmup - indoor track

prone hamstring curl - pyramid weight up doing sets of six until reaching a point where it feels like there is only 1-2 more reps in the tank, did about five sets like that and ended with a quadruple dropset of 8x195 + 8x165 + 8x135 + 10-12x105

reverse-banded highbar squat - substituted due to lack of chains, same idea as saturday though - sets of six until reaching a weight where we weren't exploding out of the hole, about three warmup sets like this. Then three sets of three reps (triples) with bands, adding some weight each time and finished with the challenge set. For me, it was 6x315 + (bands for the next three) 3x355 + 3x415 + 3x465 then repped out (pretty weak rep-out!) 5-6x225...crippling but satisfying.

leg press - pyramid weight up, just doing sets of four...approximately three sets then a quadruple dropset of eight, eight, eight then twenty reps (removing four plates each time - ended with two a side for the twenty rep drop for me)
superset seated calf raise - four working sets, high-ish reps

DB lunges - substituted for chains, worked fine though, two working sets...on the second set we dropped the DBs when we couldn't do anymore and continued with bodyweight to failure

SLDL - three or four working sets, focusing on the hamstring stretch/contraction

Finished with standing calf raises, the 10 reps + 10sec static three times per set for just two sets due to time constraints

Killer workout...second time through for me so we were able to move much quicker between workouts which really increased the exertion factor.

 

[Onk]

Weight 230
Different gym/scale, still a city facility but this one notoriously weighs me a little heavier than I am but it's still nice to see. Met my sister there for a pretty killer leg day again.

wooohoooooooooooooooooooooooooooooooooo

I don't even care about the second sentence.


wooooooohoooooooooooo

 

[Southernfish]

Youre ahead of me now Snow!!! Great work.

 

[snowpatrol123]

Weight 229

Back to my regular gym/scale so 229 is pretty good still met up with one of my groomsmen for a early morning workout...god, all this aging/wedding stuff makes me feel weird!

Wed - chest/delts 'pump day' - moderate/high reps
warmup - indoor track

machine press - using a wide, neutral grip on the HS PL machine, a few warmup sets then four pyramid sets up to the point where we were losing reps

pec minor dips - bodyweight then four weighted sets, straight arms just the reverse-shrug basically with a tight flex at the top
superset rear delt lateral raises - four sets of twenty reps, quite the burn

DB hex press - neutral grip with the DBs touching all the way up, four sets
superset band facepulls - ten reps with one second flex/contraction on each rep

'six-ways' - same as last time, seated side lateral raise which then moves to the front & becomes a front raise to directly overhead, then reverse back to the sides and down (one rep)...three sets
superset over and backs (shoulder dislocations) - using a band, twenty reps...I had to break these into mini-sets of 5-8 in order to get the 20 reps, fucking killer burn/pump

hanging leg raise - four sets
superset back hyperextension - three sets

finished with a few DB flies while activating chat-mode with someone I knew...eventually got out of there and made it to work. Now it's time for my nap!

 

[snowpatrol123]

Weight 229

Took a day off yesterday, inadvertently so I may go back tonight to hit (missed) arms...but this morning was back, supposed to train with someone but turned out to be a solo mission.

Fri - back - moderate reps
warmup - indoor track

meadows' row - warmup then four working sets, full stretch on the eccentric each rep
superset standard crunches - four sets

rack pull - subbed in for chain deads/challenge deads because I'm planning to hit legs tomorrow, four heavy working sets
superset various grip bodyweight pullups - four sets

DB pullover - three sets, deep ROM but only up to top of the forehead to maintain constant lat tension, three working sets

narrow grip lat pulldown 'stretchers' - interesting exercise, check it out on youtube if you're curious, four working sets
superset band hyperextension - two sets

DB shrug - three sets with three second hold/contraction on each rep

 

[bigben66]

That's great progress SP... I've been in hibernation for a little while (setbacks)... you've made a jump up the scale for sure

I'm curious... do you think you've gained mass in equal measures all over, or would you say certain bodyparts have flourished in particular?

 

[snowpatrol123]

you've made a jump up the scale for sure

I do the lifting, 3J does the macros though...can't say enough about nutrition!

I'm curious... do you think you've gained mass in equal measures all over, or would you say certain bodyparts have flourished in particular?

My quads/hams are easily 1/2" maybe closer to 1" bigger than contest size...waist is of course bigger and arms are up 1/2" also (at last measurement...new ones to come this weekend to confirm my guesses)

I want to grow everything, of course, but proportionally I need to bring my arms up, keep my hamstrings caught up to quads/calves especially for side and back poses, and would be nice to start filling in that gap between my pecs...

I recently joined the "three plate club" so while I'm not particularly strong for my size/weight I'm at least moving decent weight on the bench so hopefully that will come in the next few months!

 

[bigben66]

Three plates is mighty... but it aint all about the weight on the bar bro... if the muscles are growing and the scales are going in the right direction, who gives a f*ck about the weight! - Last thing you need is an injury (trust me, I know!)

Keep smashing it bro... Could be a big year this for you!

 

[snowpatrol123]

Weight 228

Arms day, with a pump focus that really became obvious halfway through the first superset of exercise

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

tricep triangle pushdown - warmup then four working sets
superset 1.25 barbell bicep curl - for each set, eight regular reps then ten quarter reps...the quarter reps gave such a crazy pump, four sets also

hanging leg raise - three sets

1.25 hammer DB curl - regular, not cross body, eight full then eight quarter reps per set for four sets
superset pronated grip DB tricep kickbacks - keeping the grip pronated the whole way back so palm faces the ceiling really hits the medial head of the triceps...four sets

kettlebell tricep extension - new exercise for me, similar to a skullcrusher with a kettlebell in each hand, four working sets after we figured out how to do it
superset preacher curl - played around with some forced negatives, applying pressure on the concentric & eccentric just to finish things off

That was it, pretty short & sweet...spent the rest of the day plumbing at my condo and ripping around in the snow with the S4 Off to see a movie with the fiance!

 

[snowpatrol123]

Weight 229

Sun - legs - reps all over the place
warmup/preWO cardio - indoor track

prone 1.25 hamstring curl - two warmup and four workout sets, full then quarter rep = one 'rep' for ten each set

reverse-band squat - six or seven 'warmup' sets of six, pyramiding the weight up then four working sets of four reps...killer workout
superset seated calf raise - just a few to stretch out the spinal erectors

incline leg press - eight reps per set with three second descent, pyramid weight up until almost unable to get eight reps with four working sets

bulgarian split squat - holding a DB, high reps to almost failure for three sets

finished with a pair of SLDL holding DBs, ran short on time but the whole workout was great and felt a good stretch/burn even with the DB deads..

 

[Southernfish]

I will now have to live vicariously through your log!! Maybe ill catch some placebo and make some more gains!! Haha.

 

[bigben66]

I will now have to live vicariously through your log!!

I don't think SP's log will ever end... this dude aint gonna be happy 'til he hits the 300lb mark!

 

[snowpatrol123]

I don't think SP's log will ever end... this dude aint gonna be happy 'til he hits the 300lb mark!

300lbs is probably a few years away lol! But I think 250 may be doable with this extended offseason...but I don't want to turn into a bloofy mess in order to do so.

Want to stay in the 10-12% range, so slow & steady...mostly clean food but not shying away from social events, adding a condiment here and there, etc

Weight 230

Mon - chest/delts - low/moderate reps
warmup - indoor track

banded HS PL chest press - two warmup and four working sets
superset hanging leg raise - four sets

reverse-band chest press - I used a slight incline, five heavy working sets

incline DB press - two straight sets only to 3/4 extension (no lockout) and finished with a dropset

bodyweight chest dip - two sets, elbows flared to failure
superset standing calf raise - ten reps then ten second hold, three times per set for three sets

rear delt lateral DB raise - three sets
superset decline leg raise - three or four sets

lateral DB raise - only 4-6" ROM so weights were quite heavy, three sets
superset shoulder dislocations with orange band - about ten reps between sets

cage press - four sets of five reps, ducking head forward and squeezing traps at the top

 

[3J]

I don't think SP's log will ever end... this dude aint gonna be happy 'til he hits the 300lb mark!

haha... i had to change the title

 

[snowpatrol123]

Weight 233

Holy...shit. I feel, maybe a little bloated? But I'm not sure where 3+ pounds came from...kind of knee-jerk took half a dyazide and half a tab of letro because I don't know how else to explain that...I'll see how I feel/how things look tomorrow & planning to get bloodwork done next week too so that'll be interesting...

Tue - back - moderate reps
warmup - indoor track

meadows' row - four working sets
superset standard crunch - four sets

DB pullover - again, constant tension focus so ROM is deep then only to the top of the forehead and back...three sets of twelve

smith row - warmup then four working sets, focus on ramming the elbows up and feeling the lats doing the work

BB shrug - I rarely do these, and remember why...not sure how guys handle front barbell shrugs without mashing the bar into their junk on every rep; did not like but still managed three sets of twelve with two second contraction/hold
superset bodyweight pullup - two sets

(light)-banded hyperextension - three sets to finish off the spinal erectors...really felt these