SP's on/off-season log

[snowpatrol123]

Weight 242

Thu - arms/abs
no warmup...it's arms day

rope pushdown - ok...two warmup sets and four working sets, high reps on these
superset cable curl - two warmup and four working sets, two second squeeze/contraction on each rep

hanging leg raise - five sets

hammer curl - regular/out to the side style, four sets
superset reverse-grip tricep pushdown - four sets

rope crunch - four sets

incline skullcrusher - four sets

preacher curl - four sets

For some reason almost nobody talks to me at/in the gym (other than the fitness desk girls) EXCEPT for dudes in the locker room...

It happens often enough that I don't think it's guys batting for the other team or anything like that, they just get more comfortable (?) when you're changing...MAYBE it has to do with lack of headphones/hat but I get people commenting on my workout or asking me questions about lifting almost exclusively while changing

Very odd...

 

[snowpatrol123]

So, coincidentally(?) I actually ended up speaking with one of the fitness girls this morning.

I was between squat sets and she was walking around the track looking for stragglers or dead bodies or something...as she walked towards me it looked like she was addressing someone behind me, but then I realized she was looking at me expecting an answer. So, I had to take my headphones out, ask what she'd said etc...after a few pleasantries I remembered a previous convo & said something like "oh yeah don't you have a wedding coming up in august too?"

Foot. In. Mouth.

Well I mean, I couldn't have known but she gets kind of...sad, or just quiet I don't really know and says no they broke up last month.

Whoops...how do you recover from that? I mean I don't look at people's hand/finger before or when I'm talking to them, I don't have an agenda so why does it matter to me if they're married or otherwise? But apparently this is that one situation where despite not having an agenda it would've been good to notice...

Anyways, the workout:

Weight 240

Fri - legs - moderate/high reps
warmup - indoor track

prone hamstring curl - three warmup/pyramid sets and four working sets...each with 10-12 full reps and 6-10 partials

highbar ATG set - two warmup, two pyramid and three heavy but fairly high rep (12-10-8) working sets...didn't feel great though (light headed etc...)

incline leg press - three sets

seated calf raise - three sets

Was meaning to get a bit more done on the incline leg press, definitely some SLDLs and possibly lunges or split squats to finish things off but despite not feeling hypo (not using slin atm) I was really drained/beat from the squat sets...I realized I'd skipped the carb portion of breakfast so was running on fumes (just eggs/ground turkey)

Bailed..hit the shower, met friends for brunch and saw the newest fast & furious movie.

Meant to go back and finish punishing my legs but we got invited out to dinner with the fiance's parents, which ended up taking too long to get back to the gym (shortened holiday hours, grr)

Anyways, the best squat set was actually a PR so the day wasn't completely ruined but I would've liked to get a bit more done.

 

[snowpatrol123]

Weight 241

Quick chest / shoulder workout before heading to visit family for easter...just waiting for siblings to show up so we can hit the road meow

Sat - chest/delts - moderate reps
warmup - indoor track

incline DB press - 4-5 pyramind/warmup sets, four heavy working sets, no lockout & good stretch at the bottom

incline BB press - 4 sets
superset hanging leg raise - 4 sets

flat BB press - 5x5, heavy of course
superset over-and-backs with band - ~10 reps between each bench set

lateral DB raise - three sets, nice full ROM

band facepulls/pull-aparts - two second squeeze/contraction on each rep, three sets total

 

[snowpatrol123]

Weight 241

Fit a quick back workout in between easter dinner, brunch, driving back from Calgary and another dinner now...damn that's a lot of ham/turkey/easter eggs

Sun - back
warmup - indoor track

meadows' row - warmup and four working sets
superset regular crunches - four sets

conventional deadlift - three working sets

narrow-grip lat pulldown "stretchers" - four sets

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

bodyweight hyper extension - two burnout sets

 

[snowpatrol123]

Weight 242

The struggle...easter weekend was good, always nice to see family but between visiting, driving, eating and sneaking in a few gym sessions it barely felt like a weekend at all let alone a long one

Mon - chest/delts pump day

HSPL machine press - four or five warmup/pyramid sets and four working sets, two second squeeze/contraction on each rep
superset supported/hanging leg raise - four sets

DB hex press - four working sets

DB flyes - four sets, stopping at 10 & 2 o'clock to maintain constant tension

DB six-ways - four sets

rear-delt cable pull-aparts - four sets

cage press - four sets

Forgot to upload/add these earlier: http://imgur.com/a/lUpvc

 

[Southernfish]

Looking solid Snow!! Youve got some mean looking legs brother!!

 

[snowpatrol123]

Looking solid Snow!! Youve got some mean looking legs brother!!

Thanks bro, they looked meaner last week for whatever reason but I squatted even more this week

 

[Southernfish]

How did the weekend treat you? Good times with Fam and some good food I take it?!

 

[snowpatrol123]

Well, since you asked...here's the "short version"

Friday, my highschool friend, his fiance and their brand new daughter were in town visiting family so we had brunch with them...the day consisted of:
-gym
-brunch
-fast&furious movie with mrs. SP's brother&sister-in-law and parents @ VIP theatre
-dinner at chili's with the inlaws
-tried to go back to the gym but it was closed/easter hours...sleep instead

Saturday I woke up, went to the gym, came home and waited for two of my siblings to arrive then we all piled into my car & drove to calgary:
-gym
-wait for family then drive to visit family
-find and eat chocolate
-eat dinner
-drive to different family and watch imitation game

Sunday...breakfast, pick up siblings from the other family's place, drove back to edmonton & dropped them off
-wake up, eat & drive
-gym
-work on inlaw's vehicle
-dinner with inlaws & mrs. SP's extended family

To make a long story short - nothing bad happened, it was nice to see all the family and eat/visit etc but i'm tiiiiiired and feels like it wasn't a weekend at all, let alone a LONG weekend :\

How about you guys?

 

[Southernfish]

Well, since you asked...here's the "short version"

Friday, my highschool friend, his fiance and their brand new daughter were in town visiting family so we had brunch with them...the day consisted of:
-gym
-brunch
-fast&furious movie with mrs. SP's brother&sister-in-law and parents @ VIP theatre
-dinner at chili's with the inlaws
-tried to go back to the gym but it was closed/easter hours...sleep instead

Saturday I woke up, went to the gym, came home and waited for two of my siblings to arrive then we all piled into my car & drove to calgary:
-gym
-wait for family then drive to visit family
-find and eat chocolate
-eat dinner
-drive to different family and watch imitation game

Sunday...breakfast, pick up siblings from the other family's place, drove back to edmonton & dropped them off
-wake up, eat & drive
-gym
-work on inlaw's vehicle
-dinner with inlaws & mrs. SP's extended family

To make a long story short - nothing bad happened, it was nice to see all the family and eat/visit etc but i'm tiiiiiired and feels like it wasn't a weekend at all, let alone a LONG weekend :\

How about you guys?

Sounds great!

We just took er easy man, nothing special by any means (family is far away), had some time off just trained and ate and relaxed man!

 

[snowpatrol123]

Weight 241

The long slow death of the undecylenate ester...one of the only things I don't like about running EQ is when you decide to come off

Tue - arms/abs
warmup - indoor track

rope pushdown - three warmup and four working sets, slight flex/squeeze on each rep
superset hanging leg raise - four sets

cable curl - three warmup and four working sets, good squeeze on every contraction
superset CGBP - warmup and four heavy work sets

seated DB curl - four sets
superset one-arm rope pushdown - twelve full reps and six partials out of the stretch position each set, four total sets

crossbody DB curl - four sets, alternating each rep per arm

rope crunch - three sets

 

[snowpatrol123]

I don't know what it is about the mornings lately....they seem to come earlier and earlier & all I want to do is curl back up in my racecar bed

Wed - legs - moderate reps
warmup - stair mill

prone hamstring curl - four warmup and four workings sets, ended my last set with partials to failure

seated leg extension - one warmup and four(ish) working sets

superset incline leg press - relatively high reps, close stance directly after the quad extensions for a really good quad pump

front squats (ATG) - two warmup sets, four working sets adding chains each time

SLDL - four sets, used 25lb plates to get a deeper stretch (can get closer to the floor)

seated calf raise - four straight sets

 

[snowpatrol123]

Weight 241

After that metformin debacle I am exceptionally thankful to have my guts back to normal. One trip to the oval office per day is a refreshing change...maybe this is TMI but hey it's my 'log'

Thu - chest/delts
warmup - indoor track

incline DB press - five warmup / pyramid sets, then four (or five?) quite heavy working sets...they STILL don't have the 130/140/150lb DBs they promised but you can challenge yourself pretty well with 125s if you focus

flat BB bench - warmup and four working sets, relatively heavy but still focusing on the muscle not just moving the weight
superset hanging leg raise - four sets

slight-incline BB bench - four sets, higher reps
decline leg raise - three(?) sets

six-way DB raise - three sets
superset pec minor dips - three sets

bent over rear-delt lateral DB raise - three sets

HSPL shoulder press - three pyramid and two heavy/burnout sets

 

[DaytonLax14]

I just started reading this thread. Saw the pics you posted last year and the pic you posted just a few posts up. WOW, what a huge difference. What do you do for a living my man?

 

[snowpatrol123]

I just started reading this thread. Saw the pics you posted last year and the pic you posted just a few posts up. WOW, what a huge difference. What do you do for a living my man?

Thanks I'm an analyst/project manager so I get to nap and eat a lot more than I used to, definitely helps.

My "win" for the week:

So I'm livin it up in my new office, this mf's gotta be close to 300sqft.

I may install a hammock...maybe some full length mirrors for posing too.

Already set up my mini fridge, fan and favorite myrtle

The last time they promised me a corner office I went to mexico to get engaged, came back and some fucking sales guy had moved into it...swear I almost punched his head off but decided to avoid the assault charge and stayed employed.

So this time when someone "left" I didn't ask or wait; I just moved my shit in and when the admin guy asked if I had approval I somewhat nicely told him that I didn't need his approval, he isn't my boss...

He goes running to my boss (the co-owner/his brother) who walks over, surveys the situation and says "you sure you want that office? It's gonna be hot with all those windows..." (my coworkers are anemic dyel's who think 25C is acceptable room temperature)

I said yep I'm good, got my fan & my myrtle loves the sun...

Weight 241

Last but not least, my friend at the gym this morning (one of the fitness desk girls) told me she was training a client earlier in the week and he pointed over at me and said "that's what I want to look like...kind of like a super hero. Some guys have a really big upper body and tiny legs but that guy doesn't"

Random guy thought I looked like a superhero... feelsgoodman.jpg

Fri - arms
warmup - indoor track

rope tricep pushdown - four warmup and four working sets
superset narrow grip bodyweight chinup - four sets not quite but nearly to failure

incline seated DB curl - four sets
superset supported/hanging leg raise - four sets

one-arm cable tricep extension - four sets, 12-15 full reps and six partials per set
superset EZbar curl - three sets with three second descent on each rep

incline bench skullcrusher - three sets
superset rope crunches - three sets

 

[snowpatrol123]

Weight 237

Sat - back
warmup - indoor track

deadlift - two warmup and three working sets

one-arm DB deadstop row - four sets

DB pullover - four sets

DB shrug - four working sets with three second contraction each rep

Narrow-grip lat pulldown - three sets

bodyweight hyperextension - two burnout sets

Cardio:
20mins LISS - indoor track

 

[snowpatrol123]

Weight 239

Sun - chest/delts - pump day
warmup - indoor track

machine press - three or four warmup/pyramid sets and three heavy work sets with a good flex on each rep

DB hex press - four working sets
superset hanging leg raise - four sets

pec minor dips - four sets, bodyweight to failure
superset over-and-backs with band - 12-15 reps between each dip set

reverse pec dec/rear delt machine - three sets of thirty reps apiece

spidercrawls with medium band - three sets to failure
superset decline leg raise - four sets

DB six-ways - three sets

Cardio:
30min LISS - indoor track

Start of maintenance, haven't changed much diet or drug-wise...just waiting for the equipose to taper off for now. Weight's been stagnant obviously so I won't have to "maintain" that long before cutting/prep begins... offseason/maintenance apr12 2015 - Album on Imgur

 

[snowpatrol123]

Weight 240

Well, was supposed to work out with someone today but they didn't show...good thing was I got to the gym nice and early, bad part is that meant less sleep and while I can normally push through it seemed to catch up especially between squat sets...

Mon - legs - moderate reps
warmup - indoor track

prone hamstring curl - three warmup, four working sets and partials to finish off the last set

highbar ATG squat - three pyramid/warmup sets, still pretty tough though and three heavy work sets, one final cooldown/stretch set

SLDL - three sets, deep stretch (use 25lb plates for more ROM)

incline leg press - four heavy work sets

superset seated calf raise - warmup and four work sets, fast concentric with a slight pause and slow eccentric, plus some partials to round out each working setj

bit of a cooldown walk/chat on the track with a friend, then the final battle...drive a manual to work after leg day

 

[Southernfish]

Oh the ol clutch after a leg day is never my friend brother.

 

[Roush]

Oh the ol clutch after a leg day is never my friend brother.

I drive a 600 horse power car.. You should see me driving back home after a leg workout and I can barely feel my calves and their so full of blood.. Vroooom, slow down, speed up, whip lash.. I can hardly feel the gas pedal. Wife's always like what the heck are you doing,, Im like "I can't feel my damn legs woman"

Hey snow , I see it's been a whole year since your journey began. You put on 40 lbs were you able to stay low body fat like you had planned ?