Southernfish
New member
Dont slip the clutch!!
SP's on/off-season log
- Thread starter snowpatrol123
- Start date
Dont slip the clutch!!
snowpatrol123
New member
Mine's not quite 600hp but it's a solid 350...so I somewhat know the feeling. Honestly the sportbikes have hand controls, which are obviously easier to modulate after leg day but I worry about getting a crazy leg cramp (like I did in my office yesterday) while downshifting into a corner or something and flat out dying.
So unless it's so nice outside that I can't say no it's usually car on leg day, even with the clutch battle afterwards.
I would say yeah - I stayed leaner and while getting heavier this year than last (hit 244lbs) so I am calling it a successful offseason...it would've been cool to see 250 on the scale at least once but I'm sure that will come fairly easily in the fall.
Weight 239
Tue - arms
warmup - indoor track
rope tricep pushdown - three warmup and four working sets, high reps and a big pump
superset ezbar curl - three warmup and four working sets, also high reps with a good flex at the top
CGBP - four sets
superset supported/hanging leg raise - four sets
cross-body DB curl - four sets
superset one-arm tricep pushdown - four sets, each with twelve full reps and eight partials per arm
rope crunches - three sets
superset cable curl - three sets with a pause/flex at the top of each rep
snowpatrol123
New member
Weight 239
Been playing around with the suspension on my bike to try to set it up for 240lbs...I've just come to the conclusion that sport/superbikes really aren't meant for >200lbs riders at least not serious ones. Even with heavier springs in the forks and rear you'd need to fuck around with oil viscosity and by the time all is said and done I will be closer to 215-220lbs stage weight and nothing will be set up right again. FML
Wed - back
warmup - indoor track
meadows' row - warmup and four working sets
superset regular floor/lying crunches - four sets
smith machine yates row - warmup and four heavy/work sets
DB pullover - four sets
DB shrug - four sets with three second static hold at the top of every rep
superset bodyweight pullup - various grips, three sets to failure
bodyweight hyperextension - two burnout sets
Cardio:
20-30min LISS - brisk walk outside, brief stops for traffic lights but pretty quick pace
Been playing around with the suspension on my bike to try to set it up for 240lbs...I've just come to the conclusion that sport/superbikes really aren't meant for >200lbs riders at least not serious ones. Even with heavier springs in the forks and rear you'd need to fuck around with oil viscosity and by the time all is said and done I will be closer to 215-220lbs stage weight and nothing will be set up right again. FML
Wed - back
warmup - indoor track
meadows' row - warmup and four working sets
superset regular floor/lying crunches - four sets
smith machine yates row - warmup and four heavy/work sets
DB pullover - four sets
DB shrug - four sets with three second static hold at the top of every rep
superset bodyweight pullup - various grips, three sets to failure
bodyweight hyperextension - two burnout sets
Cardio:
20-30min LISS - brisk walk outside, brief stops for traffic lights but pretty quick pace
snowpatrol123
New member
Weight 241
Was a few (I mean, less than five) minutes late for work and my sort-of boss tried to give me a hard time about it, normally that wouldn't even phase me but I almost snapped...no idea why or where that came from but I really need to watch my temper apparently. Body doesn't like declining hormones? Bah...I'm not one to blame it on gear I just need to make sure I don't act like a prick.
Thu - chest/delts
warmup - indoor track
incline DB press - five warmup/pyramid sets and four work sets
superset hanging leg raise - four sets
flat BB bench - pyramid and three working sets, ended with a strip/dropset
high cable flyes - four sets
superset lateral DB raise - four sets
hang, clean & press - three sets
superset decline leg raise - four sets
DB six-ways - two burnout sets
Was a few (I mean, less than five) minutes late for work and my sort-of boss tried to give me a hard time about it, normally that wouldn't even phase me but I almost snapped...no idea why or where that came from but I really need to watch my temper apparently. Body doesn't like declining hormones? Bah...I'm not one to blame it on gear I just need to make sure I don't act like a prick.
Thu - chest/delts
warmup - indoor track
incline DB press - five warmup/pyramid sets and four work sets
superset hanging leg raise - four sets
flat BB bench - pyramid and three working sets, ended with a strip/dropset
high cable flyes - four sets
superset lateral DB raise - four sets
hang, clean & press - three sets
superset decline leg raise - four sets
DB six-ways - two burnout sets
snowpatrol123
New member
Weight 239
Short workout today, fell asleep on the couch again after eating/before leaving to the gym - NEED to stop doing that lol
Fri - legs
warmup - indoor track
prone hamstring curl - three warmup and four working sets, all "1.25" reps (more like 1.5) so basically full-partial-full-partial on each working set, 16 total (eight of each)
highbar ATG squat - two warmup, three pyramid sets to a heavy set when I finally couldn't get five reps I dropped the weight back down and repped out a few more
incline leg press - four heavy sets, pyramid weight each time, had to assist with my hands/arms a bit on the last two in order to get fifteen reps
seated calf raise - four sets, 15-20 full reps with quick concentric/slow eccentric and eight partials per set
SLDL - one burnout set, had to bail unfortunately since I was all of four minutes late yesterday I didn't want to have to punch someone's head off this morning because they bitched at me again
Short workout today, fell asleep on the couch again after eating/before leaving to the gym - NEED to stop doing that lol
Fri - legs
warmup - indoor track
prone hamstring curl - three warmup and four working sets, all "1.25" reps (more like 1.5) so basically full-partial-full-partial on each working set, 16 total (eight of each)
highbar ATG squat - two warmup, three pyramid sets to a heavy set when I finally couldn't get five reps I dropped the weight back down and repped out a few more
incline leg press - four heavy sets, pyramid weight each time, had to assist with my hands/arms a bit on the last two in order to get fifteen reps
seated calf raise - four sets, 15-20 full reps with quick concentric/slow eccentric and eight partials per set
SLDL - one burnout set, had to bail unfortunately since I was all of four minutes late yesterday I didn't want to have to punch someone's head off this morning because they bitched at me again
snowpatrol123
New member
My youngest brother signed me up for a consult/trial at goodlife so me & mrs.SP went there, talked to the girl for awhile and got our workout on with my brother, two of his little friends and one of my sisters even showed up to teach him how to squat properly
Sat - arms
not much of a warmup...
rope tricep pushdown - three warmup and four working sets, high reps on all
superset cambered bar cable curl - two or three warmup and four working sets, also fairly high reps
a bit of squat/deadlift instruction...was sore because I killed legs yesterday (even went back for a pt.2 in the evening) but demo'd a nice clean 455 triple ass to fucking grass
incline DB curl - six reps on one arm, then six on the other, and repeat for 12 reps per arm, per set....four working sets
superset hanging leg raise - four sets
CGBP - four heavy sets
one-arm cable pulldown - 12-15 full reps and 6-8 partials per set, four sets
superset cross-body DB curl - three sets (?)
everyone except mrs. SP had taken off by then so I got some posing practice in their nice, relatively-empty yoga/whatever classroom...lighting was good and I felt pretty lean considering I'm still 240 in those mirrors, at least
So...a bunch of shit happened to me in the last 12-24 hours - some funny/embarassing, some annoying...I'll try to start from yesterday evening:
My fiance was going out for dinner with friends so I decided to go to get a part2 to my AM legs workout in the evening. Then, on my way out the door, her brother calls me and asked if I wanted to join him, his wife and their parents for dinner at Earls...I said well mrs.SP just left for dinner with friends & he said "doesn't matter, come eat anyways" so I said sure, I'm always hungry - may as well eat with friends/family.
I still stopped at the gym to quickly finish off my legs, smashed out some good SLDLs and bulgarian split squats then changed back out & hit the road. I accidentally went to the keg instead of earls (autopilot) then eventually found them in the lounge at earls.
So we order, food arrives and halfway through dinner, her brother was telling a story when a girl walks over to our table and puts her hand on my back..."I'm immediately thinking wtf, I didn't do anything why am I getting kicked out" or whatever...she says "hey listen I'm sorry, I'm probably interrupting something but my friend thinks you're gorgeous and she wanted me to give you her number...give her a call" and she puts a receipt with the name/number on it and dashes out the door.
I was immediately turning bright red, of ALL THE PEOPLE IN THE WORLD this could happen in front of it's mrs.SP's parents, her brother and sister in law that are with me!! Her mom goes "WTF why didn't you turn it down/ tell her you're engaged etc" but her brother quickly jumped in and was like "he didn't have a chance she threw it on the table and bolted". At the same time her sister in law is making fun of me for being so embarrassed by the whole thing of course...
Anyways it was quite a scene...that hasn't happened to me in YEARS literally, not since my early 20s. I told my fiance about it of course, but shit lol. it was flattering but her mom was NOT impressed at all :\
This morning I measured my quads and waist because I was curious, waist is about 33.5" and quads were 29". Then sure enough after working out (arms day, wtf?) I tore the inseam in my last pair of jeans. I was pissed...we drove straight to the bay, I tried on some of the new(ish?) levi 559 "athletic/relaxed fit" and bought a pair...the 36/34 seemed to have enough room in the leg holes, waist is slightly big but I can just wear a belt with them which I always do anyways.
Anyways...long story short, I have new jeans and a minor but somehow simultaneously embarrassing confidence boost from yesterday.
Updated pics: Offseason/maintenance - apr18/2015 - Album on Imgur
Sat - arms
not much of a warmup...
rope tricep pushdown - three warmup and four working sets, high reps on all
superset cambered bar cable curl - two or three warmup and four working sets, also fairly high reps
a bit of squat/deadlift instruction...was sore because I killed legs yesterday (even went back for a pt.2 in the evening) but demo'd a nice clean 455 triple ass to fucking grass
incline DB curl - six reps on one arm, then six on the other, and repeat for 12 reps per arm, per set....four working sets
superset hanging leg raise - four sets
CGBP - four heavy sets
one-arm cable pulldown - 12-15 full reps and 6-8 partials per set, four sets
superset cross-body DB curl - three sets (?)
everyone except mrs. SP had taken off by then so I got some posing practice in their nice, relatively-empty yoga/whatever classroom...lighting was good and I felt pretty lean considering I'm still 240 in those mirrors, at least
So...a bunch of shit happened to me in the last 12-24 hours - some funny/embarassing, some annoying...I'll try to start from yesterday evening:
My fiance was going out for dinner with friends so I decided to go to get a part2 to my AM legs workout in the evening. Then, on my way out the door, her brother calls me and asked if I wanted to join him, his wife and their parents for dinner at Earls...I said well mrs.SP just left for dinner with friends & he said "doesn't matter, come eat anyways" so I said sure, I'm always hungry - may as well eat with friends/family.
I still stopped at the gym to quickly finish off my legs, smashed out some good SLDLs and bulgarian split squats then changed back out & hit the road. I accidentally went to the keg instead of earls (autopilot) then eventually found them in the lounge at earls.
So we order, food arrives and halfway through dinner, her brother was telling a story when a girl walks over to our table and puts her hand on my back..."I'm immediately thinking wtf, I didn't do anything why am I getting kicked out" or whatever...she says "hey listen I'm sorry, I'm probably interrupting something but my friend thinks you're gorgeous and she wanted me to give you her number...give her a call" and she puts a receipt with the name/number on it and dashes out the door.
I was immediately turning bright red, of ALL THE PEOPLE IN THE WORLD this could happen in front of it's mrs.SP's parents, her brother and sister in law that are with me!! Her mom goes "WTF why didn't you turn it down/ tell her you're engaged etc" but her brother quickly jumped in and was like "he didn't have a chance she threw it on the table and bolted". At the same time her sister in law is making fun of me for being so embarrassed by the whole thing of course...
Anyways it was quite a scene...that hasn't happened to me in YEARS literally, not since my early 20s. I told my fiance about it of course, but shit lol. it was flattering but her mom was NOT impressed at all :\
This morning I measured my quads and waist because I was curious, waist is about 33.5" and quads were 29". Then sure enough after working out (arms day, wtf?) I tore the inseam in my last pair of jeans. I was pissed...we drove straight to the bay, I tried on some of the new(ish?) levi 559 "athletic/relaxed fit" and bought a pair...the 36/34 seemed to have enough room in the leg holes, waist is slightly big but I can just wear a belt with them which I always do anyways.
Anyways...long story short, I have new jeans and a minor but somehow simultaneously embarrassing confidence boost from yesterday.
Updated pics: Offseason/maintenance - apr18/2015 - Album on Imgur
Southernfish
New member
My youngest brother signed me up for a consult/trial at goodlife so me & mrs.SP went there, talked to the girl for awhile and got our workout on with my brother, two of his little friends and one of my sisters even showed up to teach him how to squat properly
Sat - arms
not much of a warmup...
rope tricep pushdown - three warmup and four working sets, high reps on all
superset cambered bar cable curl - two or three warmup and four working sets, also fairly high reps
a bit of squat/deadlift instruction...was sore because I killed legs yesterday (even went back for a pt.2 in the evening) but demo'd a nice clean 455 triple ass to fucking grass
incline DB curl - six reps on one arm, then six on the other, and repeat for 12 reps per arm, per set....four working sets
superset hanging leg raise - four sets
CGBP - four heavy sets
one-arm cable pulldown - 12-15 full reps and 6-8 partials per set, four sets
superset cross-body DB curl - three sets (?)
everyone except mrs. SP had taken off by then so I got some posing practice in their nice, relatively-empty yoga/whatever classroom...lighting was good and I felt pretty lean considering I'm still 240 in those mirrors, at least
So...a bunch of shit happened to me in the last 12-24 hours - some funny/embarassing, some annoying...I'll try to start from yesterday evening:
My fiance was going out for dinner with friends so I decided to go to get a part2 to my AM legs workout in the evening. Then, on my way out the door, her brother calls me and asked if I wanted to join him, his wife and their parents for dinner at Earls...I said well mrs.SP just left for dinner with friends & he said "doesn't matter, come eat anyways" so I said sure, I'm always hungry - may as well eat with friends/family.
I still stopped at the gym to quickly finish off my legs, smashed out some good SLDLs and bulgarian split squats then changed back out & hit the road. I accidentally went to the keg instead of earls (autopilot) then eventually found them in the lounge at earls.
So we order, food arrives and halfway through dinner, her brother was telling a story when a girl walks over to our table and puts her hand on my back..."I'm immediately thinking wtf, I didn't do anything why am I getting kicked out" or whatever...she says "hey listen I'm sorry, I'm probably interrupting something but my friend thinks you're gorgeous and she wanted me to give you her number...give her a call" and she puts a receipt with the name/number on it and dashes out the door.
I was immediately turning bright red, of ALL THE PEOPLE IN THE WORLD this could happen in front of it's mrs.SP's parents, her brother and sister in law that are with me!! Her mom goes "WTF why didn't you turn it down/ tell her you're engaged etc" but her brother quickly jumped in and was like "he didn't have a chance she threw it on the table and bolted". At the same time her sister in law is making fun of me for being so embarrassed by the whole thing of course...
Anyways it was quite a scene...that hasn't happened to me in YEARS literally, not since my early 20s. I told my fiance about it of course, but shit lol. it was flattering but her mom was NOT impressed at all :\
This morning I measured my quads and waist because I was curious, waist is about 33.5" and quads were 29". Then sure enough after working out (arms day, wtf?) I tore the inseam in my last pair of jeans. I was pissed...we drove straight to the bay, I tried on some of the new(ish?) levi 559 "athletic/relaxed fit" and bought a pair...the 36/34 seemed to have enough room in the leg holes, waist is slightly big but I can just wear a belt with them which I always do anyways.
Anyways...long story short, I have new jeans and a minor but somehow simultaneously embarrassing confidence boost from yesterday.
Updated pics: Offseason/maintenance - apr18/2015 - Album on Imgur
SnowP you stud!!!!
Thats classic man!! Hahahahahahaha fuckin hillarious!!
bigben66
New member
My youngest brother signed me up for a consult/trial at goodlife so me & mrs.SP went there, talked to the girl for awhile and got our workout on with my brother, two of his little friends and one of my sisters even showed up to teach him how to squat properly
Sat - arms
not much of a warmup...
rope tricep pushdown - three warmup and four working sets, high reps on all
superset cambered bar cable curl - two or three warmup and four working sets, also fairly high reps
a bit of squat/deadlift instruction...was sore because I killed legs yesterday (even went back for a pt.2 in the evening) but demo'd a nice clean 455 triple ass to fucking grass
incline DB curl - six reps on one arm, then six on the other, and repeat for 12 reps per arm, per set....four working sets
superset hanging leg raise - four sets
CGBP - four heavy sets
one-arm cable pulldown - 12-15 full reps and 6-8 partials per set, four sets
superset cross-body DB curl - three sets (?)
everyone except mrs. SP had taken off by then so I got some posing practice in their nice, relatively-empty yoga/whatever classroom...lighting was good and I felt pretty lean considering I'm still 240 in those mirrors, at least
So...a bunch of shit happened to me in the last 12-24 hours - some funny/embarassing, some annoying...I'll try to start from yesterday evening:
My fiance was going out for dinner with friends so I decided to go to get a part2 to my AM legs workout in the evening. Then, on my way out the door, her brother calls me and asked if I wanted to join him, his wife and their parents for dinner at Earls...I said well mrs.SP just left for dinner with friends & he said "doesn't matter, come eat anyways" so I said sure, I'm always hungry - may as well eat with friends/family.
I still stopped at the gym to quickly finish off my legs, smashed out some good SLDLs and bulgarian split squats then changed back out & hit the road. I accidentally went to the keg instead of earls (autopilot) then eventually found them in the lounge at earls.
So we order, food arrives and halfway through dinner, her brother was telling a story when a girl walks over to our table and puts her hand on my back..."I'm immediately thinking wtf, I didn't do anything why am I getting kicked out" or whatever...she says "hey listen I'm sorry, I'm probably interrupting something but my friend thinks you're gorgeous and she wanted me to give you her number...give her a call" and she puts a receipt with the name/number on it and dashes out the door.
I was immediately turning bright red, of ALL THE PEOPLE IN THE WORLD this could happen in front of it's mrs.SP's parents, her brother and sister in law that are with me!! Her mom goes "WTF why didn't you turn it down/ tell her you're engaged etc" but her brother quickly jumped in and was like "he didn't have a chance she threw it on the table and bolted". At the same time her sister in law is making fun of me for being so embarrassed by the whole thing of course...
Anyways it was quite a scene...that hasn't happened to me in YEARS literally, not since my early 20s. I told my fiance about it of course, but shit lol. it was flattering but her mom was NOT impressed at all :\
This morning I measured my quads and waist because I was curious, waist is about 33.5" and quads were 29". Then sure enough after working out (arms day, wtf?) I tore the inseam in my last pair of jeans. I was pissed...we drove straight to the bay, I tried on some of the new(ish?) levi 559 "athletic/relaxed fit" and bought a pair...the 36/34 seemed to have enough room in the leg holes, waist is slightly big but I can just wear a belt with them which I always do anyways.
Anyways...long story short, I have new jeans and a minor but somehow simultaneously embarrassing confidence boost from yesterday.
Updated pics: Offseason/maintenance - apr18/2015 - Album on Imgur
That's quality! Loving your tales of woe/wonder bro...
Keep smashing it!
snowpatrol123
New member
Thanks boys, like I said it's been awhile so it was flattering but oh so awkward, hollyyyyyyyy shhhhhhi...
Weight 238
PM workout after an all you can eat sushi brunch...I think I easily packed $60 worth of rice&fish away for my $30 bill - joke's on them!
Sun - back
warmup - indoor track
meadows' row - warmup and four working sets
superset regular/lying crunches - four sets
yates BB row - two pyramid/warmup sets, four heavy work sets
DB pullover - four sets
DB shrug - four sets, three second hold/contraction on each rep
narrow grip lat pulldown "stretchers" - four sets
bodyweight hyperextension - three burnout sets
Cardio:
30min LISS - indoor track
Edit: burned my leg last night on the BBQ (don't ask) so I'm wearing a big ass bandaid; but I took an updated photo after the sushi-fest to compare before & after: Imgur
Last edited:
Southernfish
New member
Id imagine the awkward level was about as high as it could be, lol!
snowpatrol123
New member
I haven't 'done' my hair since grade 9 or so...that's just how it looks when I take my helmet off tbh. Sometimes worse, sometimes better (then I get numbers from random girls! hah)
Weight 237
I met another competitor at the gym this morning, her & her friend were holding some barbells trying to get into a room beside the chest press machine and I was between sets anyways so I held the door. Later she introduced herself and told me our mutual friend, the fitness desk girl had told her I competed as well. Nothing much to report, I think she said she's doing figure...
Mon - chest/delts
warmup - indoor track
chest press (HS machine, not plate-loaded though) - three or four warmup and three or four heavy/pyramid working sets
flat BB bench - in hindsight I should've done incline, either DB or BB...four heavy work sets then failed after 3 reps on a weight I can normally get six to eight on which was annoying, luckily racked it on the lower pins
superset hanging leg raise - four sets
side lateral DB raise - four sets
superset front DB raise - four sets, all reps on one arm then all on the other (not alternating as per something I read dorian said on the weekend)
rear delt cable pull-apart - four sets
superset banded over-and-backs - three or four sets, ten reps between each rear delt set
bodyweight dips - three sets to failure
superset rope crunch - four sets
cage press - three burnout sets, higher reps than usual (8-10 per set)
snowpatrol123
New member
Weight 236
Weight's dropping a little fast and I'm feeling the effects (I think..) I could barely drag my ass to the gym which is a bad start to leg day...
Tue - legs
warmup - indoor track
prone hamstring curl - three warmup, four working sets finished with partials on the last set
superset seated leg extension - three warmup and four work sets, pyramiding the weight on each successive set
highbar ATG squat - three warmup sets, pretty high reps so they were no joke to begin with then some heavy + high volume sets...took damn near five minutes to recover from each one ffs
SLDL - three sets
seated calf raise - four sets, 15-20 full reps with quick concentric/slow eccentrics then 10-12 partials to finish off each set
cooldown / catch my breath on the track, for once my back wasn't what was slowing me down I just felt like I was hit by a truck...the skwaat truck I guess.
Weight's dropping a little fast and I'm feeling the effects (I think..) I could barely drag my ass to the gym which is a bad start to leg day...
Tue - legs
warmup - indoor track
prone hamstring curl - three warmup, four working sets finished with partials on the last set
superset seated leg extension - three warmup and four work sets, pyramiding the weight on each successive set
highbar ATG squat - three warmup sets, pretty high reps so they were no joke to begin with then some heavy + high volume sets...took damn near five minutes to recover from each one ffs
SLDL - three sets
seated calf raise - four sets, 15-20 full reps with quick concentric/slow eccentrics then 10-12 partials to finish off each set
cooldown / catch my breath on the track, for once my back wasn't what was slowing me down I just felt like I was hit by a truck...the skwaat truck I guess.
snowpatrol123
New member
Weight 237
Wed - arms (abs/calves)
warmup - indoor track
rope tricep pushdown - four warmup and four working sets...high reps as usual, but my elbow was feeling a bit fucky so I took it easy
superset ez-bar curl - pyramiding weight up, about 7 or 8 sets total, all 12 reps except for the last one
supported/hanging leg raise - four sets
superset one-arm cable pushdown - four sets, twelve full and six partial reps per set
cross-body DB curl - four sets
CGBP - warmup and four work sets
standing calf raise - three sets, 16 full and 8 partial reps per set
bicep concentration curl - four sets
rope crunches - two or three sets
Wed - arms (abs/calves)
warmup - indoor track
rope tricep pushdown - four warmup and four working sets...high reps as usual, but my elbow was feeling a bit fucky so I took it easy
superset ez-bar curl - pyramiding weight up, about 7 or 8 sets total, all 12 reps except for the last one
supported/hanging leg raise - four sets
superset one-arm cable pushdown - four sets, twelve full and six partial reps per set
cross-body DB curl - four sets
CGBP - warmup and four work sets
standing calf raise - three sets, 16 full and 8 partial reps per set
bicep concentration curl - four sets
rope crunches - two or three sets
Southernfish
New member
You planning on doing another show Snow?
I just heard Canadian Nationals are in your neck of the woods this year!! Sweet!
I just heard Canadian Nationals are in your neck of the woods this year!! Sweet!
snowpatrol123
New member
For sure; BB instead of MPD this time.
Originally wasn't going to step on stage until october but now I'm on the look out for an earlier show
I could be ready by august easily so I've been creeping the BCABBA and SABBA shows for one that allows out-of-province entry...
Southernfish
New member
Right on
snowpatrol123
New member
Weight 237
ThuPM - back
warmup - incline treadmill
bodyweight pullup - various grips, to failure
heavy deadlift - pyramiding weight up, after four sets I felt something twinge near my ribcage in the same spot where I used to get 'runner's cramps' ...after I bent down to pull my fifth it started seriously hurting so I stopped deadlifting...
barbell yates' row - four heavy sets, the ab/rib thing was hurting a bit but the yates angle made it not bad
barbell suppinated-grip row - three lighter, higher rep sets
DB pullover - four sets
DB shrug - four heavy sets, they had big DBs here (all the way to 150)
narrow grip lat pulldown 'stretchers' - four sets
Cardio:
incline treadmill - 20min LISS
ThuPM - back
warmup - incline treadmill
bodyweight pullup - various grips, to failure
heavy deadlift - pyramiding weight up, after four sets I felt something twinge near my ribcage in the same spot where I used to get 'runner's cramps' ...after I bent down to pull my fifth it started seriously hurting so I stopped deadlifting...
barbell yates' row - four heavy sets, the ab/rib thing was hurting a bit but the yates angle made it not bad
barbell suppinated-grip row - three lighter, higher rep sets
DB pullover - four sets
DB shrug - four heavy sets, they had big DBs here (all the way to 150)
narrow grip lat pulldown 'stretchers' - four sets
Cardio:
incline treadmill - 20min LISS
snowpatrol123
New member
Weight 236
Fri - chest/delts
warmup - indoor track
machine press - warmup/pyramid, about six total sets
incline DB press - four work sets
superset hanging leg raise - four sets
low cable flyes - four sets
superset pec minor dip - four sets
rear delt lateral DB raise - four sets
superset over-and-back with band - four sets
spidercrawls - three sets
superset rope crunches - four sets
DB six-ways - three sets
good lighting so ran through the mandatories a few times...pretty remarkable how much tighter things look with 100 fewer carbs per day & -8lbs or so...
Fri - chest/delts
warmup - indoor track
machine press - warmup/pyramid, about six total sets
incline DB press - four work sets
superset hanging leg raise - four sets
low cable flyes - four sets
superset pec minor dip - four sets
rear delt lateral DB raise - four sets
superset over-and-back with band - four sets
spidercrawls - three sets
superset rope crunches - four sets
DB six-ways - three sets
good lighting so ran through the mandatories a few times...pretty remarkable how much tighter things look with 100 fewer carbs per day & -8lbs or so...
snowpatrol123
New member
Weight 235
Diaphragm, serratus or whatever it is that I 'strained' is still painful when I cough/sneeze but I purposely avoided free-weight compounds today and it didn't impede the workout so that is a plus
Sat - legs - high reps
warmup - indoor track
Prone hamstring curl - three warmup, four work sets end with partials from stretch position
Standing calf raise - three sets, twelve full and twelve partials per set
Front squat (machine) - warmup and four working sets
Hack squat(1.25) - full then quarter ROM on each rep, five work sets
Hack calf raise - 20 reps, toes in after each squat set
Barbell lunges - three sets, alternating legs each rep
Seated calf raise - three straight sets
Quick shot from this morning, full of breakfast/coffee and preworkout: http://imgur.com/5ZSOSGt
Diaphragm, serratus or whatever it is that I 'strained' is still painful when I cough/sneeze but I purposely avoided free-weight compounds today and it didn't impede the workout so that is a plus
Sat - legs - high reps
warmup - indoor track
Prone hamstring curl - three warmup, four work sets end with partials from stretch position
Standing calf raise - three sets, twelve full and twelve partials per set
Front squat (machine) - warmup and four working sets
Hack squat(1.25) - full then quarter ROM on each rep, five work sets
Hack calf raise - 20 reps, toes in after each squat set
Barbell lunges - three sets, alternating legs each rep
Seated calf raise - three straight sets
Quick shot from this morning, full of breakfast/coffee and preworkout: http://imgur.com/5ZSOSGt
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