SP's on/off-season log

[snowpatrol123]

Weight 235

Posing practice this morning; my coach is only a few weeks out from a show & I'm obviously not as lean, but still felt pretty confident standing beside him. Even though I'm taller, I'm just as wide...obviously need to bring arms up still but especially on the front poses the extra height helps...he's a bastard and constantly inches forward so it's good to learn those 'tactics' before someone pulls that shit on you on stage

Sun - arms/abs
warmup - indoor track

standard alternating DB curl - three warmup, four work sets
superset rope pushdown - three warmup, four work sets

rope crunches - four sets
superset incline DB curl - six reps one arm, then six on the other, repeat for twelve reps per set...four work sets / pyramiding weight slightly

CGBP - warmup and four heavy work sets
decline leg raise - four sets

flat BB press - just threw this in because...well, ego I guess...pretty close to a PR actually...three or four sets
cross-body DB curl - five sets

one-arm cable pushdown - four sets, twelve to sixteen full reps and about eight partials from the stretch position per set

Cardio:
30min LISS - indoor track, pretty brisk pace

 

[snowpatrol123]

Weight 235

Carrying 20lbs of prepped meals to work on monday isn't a big deal most of the time but when you have your gym clothes/shoes/towel + belt/straps and spare underwear for back day all crammed into a ruck and riding a sportbike it's a bit of a pain...so I almost drove but it was too beautiful & chose freedom at the last minute. Edmonton, Alberta - 7 Day Weather Forecast - The Weather Network

My side/serratus is still pretty painful if I cough or lift anything from floor height so I obviously avoided deads, but even setting up for a yates row is a little uncomfortable (the movement itself is fine though, able to target/feel the lats with slightly less weight than normal and no unusual pain)

Mon - back
warmup - indoor track

HS pulldown machine - warmup/pyramid and about four good work sets while I creepily looked at the figure girl posing in the windowed/mirrored room the machine awkwardly faces (since you face backwards)

yates BB row - four work sets

supinated grip bent over row - four sets
superset supported/hanging leg raise - four sets

DB pullover - four sets

DB shrug - three sets
superset DB row - three sets, light weight + slow, strict movement/form

bodyweight hyperextension - one set to failure

 

[snowpatrol123]

Weight 233

Slept right through my alarm this morning; that or I disabled it in my sleep. Mrs.SP (wrongly) assumed I had things under control and took off for her dentist appointment...needless to say this was a PM workout

Tue - chest/delts
warmup - indoor track

slight-incline DB press - three warmup/pyramid and four work sets

slight-decline smith press - one warmup and four work sets

high cable flyes - four sets, pyramiding weight up and had to drop a few reps on the last set
superset hanging leg raise - four sets

HSPL shoulder press - four working sets
superset band pullaparts - fifteen reps between each set

lateral DB raise - three dropsets
superset rope crunch - three(?) sets

rear delt DB raise - two burnout sets

Cardio:
25min LISS - indoor track

 

[snowpatrol123]

Weight 232

Got up early, got to the gym early and work early for an early meeting that didn't end up happening...I'm not bitter though...

Wed - legs
warmup - indoor track

prone hamstring curl - three warmup, four working sets, added partials on the last set

incline leg press - various stances/widths, seven working sets all at twenty reps apiece, ten to twelve plates per side
superset leg press calf raise - four sets

smith squat - three sets, pyramiding reps instead of weight (more with each set)

'platz' hack squat - three sets

bodyweight hyperextension - hamstring/glute focus, two burnout sets

cooldown - track

 

[snowpatrol123]

Weight 230

Definitely feeling the caloric deficit; barely made it to the gym and through my workout this morning even with pre workout which I don't normally use

Thu - arms/abs
warmup - indoor track

rope tricep pushdown - three warmup and four working sets
crossbody DB curl - three warmup and four working sets

supported/hanging leg raise - four sets

CGBP - four sets
incline seated DB curl - four sets, each set was five reps in one arm, five reps with the other then repeat for 10 per arm, not letting the DB rest in between (hold/hang for a minor "occlusion" effect)

decline leg raise - four sets

one arm cable pushdown - four sets, twelve full and six partials from the stretched position per set
flat BB curl - two heavy burnout sets with cheat reps

posing...looking flat as hell, but leaner of course...

 

[bigben66]

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...

Great news buddy!

 

[snowpatrol123]

Weight 227

Wow...haven't seen 22x in awhile. No wonder I'm so fucking hungry...

Yesterday afternoon I went to meet the fiance at a Tim horton's on Whyte ave for coffee on my trackbike because my 1098 (more street-legal-ish) is still at the dyno; got halfway there and pulled over by traffic cops because I engine braked and they thought my taillights were burnt or gone.

The tickets ended up being for missing signal lights (despite the fact I always hand signal, which he acknowledged is fine but went out of his way to write the ticket for 'failure to maintain motor vehicle') and reflectors (track fairings and carbon front fender / rear hugger so they're all on the stock bodywork) and lack of a license plate light (in the middle of the day, hah...I never ride that thing at night because no signals in the first place) and the plate was registered to my 1098 not the 996 but for some unknown reason they didn't key in on that one.

They were itching to give me a no insurance ticket but I managed to dig out a valid pink slip, thank god...that's ~$2k these days.

Literally one or two weeks per year that thing is on the streets, max...very frustrating and expensive. $500 but no demerits at least...

Fri - back
warmup - indoor track

bodyweight pullup - various grips, six sets to near-failure

smith Yates' row - four sets, end with dropset

DB dead-stop row - three sets

DB pullover - four sets
superset DB shrug - four sets

regular/floor crunches - four sets

bodyweight hyperextension - one burnout set to near-failure

Cardio:
25min LISS - indoor track

 

[snowpatrol123]

Weight 224

Bit of a lazy morning so by the time we got to the gym we were a bit short on time and ended up having to split my workout

Sat #1 - chest/abs
warmup - indoor track

incline DB press - three warmup and three working sets

hanging leg raise - four sets

decline smith press - warmup and four work sets

high cable flyes - four sets
superset band pull-aparts - four sets

Cardio:
25min LISS - indoor track

Had to do some stuff...friend was having an open house BBQ in another (relatively close) city, then we decided to advance-vote to avoid the rush Tuesday and had to stop in and see my sister's new house...

Quick stop at McD's for a chicken wrap and icecream cone, then back to finish delts and sit in the hot tub...

Sat #2 - delts
warmup - indoor track

lateral DB raise - warmup and four work sets, end with dropset

front DB raise - four work sets, first two were alternating reps then two sets with simultaneous reps
superset over-and-backs with band - four sets, between front DB raises

rear delt cable pull-apart - four sets, end with dropset

cage press - two burnout sets

 

[bigben66]

It's crazy how quick your bodyweight is tumbling buddy - is this rate of decline planned?

 

[snowpatrol123]

It's crazy how quick your bodyweight is tumbling buddy - is this rate of decline planned?

No, I added some cardio and dropped from 5k to 3.5-3.7k cals and expected to lose ~2lbs/wk, not 1-2/day...I don't have many drugs in my system at the moment so it's important not to cut too fast or hard.

When I see some clean-ish bloodwork I will add some things back in and should 're-inflate' to an extent, I'm relatively dry and very flat (glycogen-depleted) right now.

 

[bigben66]

Cool, just so long as you got things in hand buddy.... don't want you wasting all that hard work by over-depleting!

PS: You've got me wanting another motorbike after 10yrs off the saddle... I'm not happy!

 

[snowpatrol123]

Cool, just so long as you got things in hand buddy.... don't want you wasting all that hard work by over-depleting!

PS: You've got me wanting another motorbike after 10yrs off the saddle... I'm not happy!

Definitely, appreciate the concern - it's something I need to watch pretty closely for sure. As far as getting another bike...you never get younger, unfortunately- I say go for it! If you don't follow motogp...you should - I just caught up on round 3 because round 4 is happening as we speak in Jerez, the doctor is BACK and leading in points going into today's race!!!

Weight 226

I am running out of gas(lung capacity/cardio-wise, it feels like) well before I normally would during my workouts, seems like it's been happening for the last week or two. I am not sure if it has to do with glycogen depletion or what but it's especially noticeable, frustrating and time-consuming on leg day

Sun - legs
warmup - indoor track

HS kneeling ham curl machine - three warmup and three work sets, then a really heavy fourth set on a (life fitness?) prone hamstring curl machine

highbar ATG squat - three warmup/feeder sets, three and a half fairly high-volume work sets... again needing quite the break between these to catch my breath/recover =\

standing calf raise - four straight sets

incline leg press - four sets, 20 reps with a narrow stance
superset leg press calf raise - four sets

SLDL - four sets, slow / moderate intensity on these
superset regular crunches - three (or four?) sets

cooldown/stretching...

Two pictures from yesterday and another from today; was curious to see if I could notice a difference but I can't really: slight cut - may2-3/2015 - Album on Imgur

 

[snowpatrol123]

Weight 226

Slept poorly so I was tired but had a pretty decent workout/great pump once I got going at the gym.

Loving this pre-jym that I got from bb.com (finally arrived after a backorder on something else I'd added delayed then cancelled my first order >6 wks!)

Mon - arms
warmup - indoor track

rope tricep pushdown - three warmup / four work sets
cross-body DB curl - three warmup / four work sets

CGBP - four sets
decline leg raise - four sets

seated DB curl - four sets, six reps one arm then six on the other, repeat for 12 sets per arm, per set without letting the arms 'rest'
one-arm cable pushdown - four sets, twelve straight reps with 1sec flex at full extension + six partials from the stretch position per set

EZ bar curl - cheat up with three second descents, three sets
superset DB concentration curl - five to eight reps per arm immediately following each barbell curl set

I'm worried the intrepid figure competitor is going to kill herself on the stair mill; I swear she's doing nearly an hour per day...

 

[snowpatrol123]

Weight 222

Whatever I did to my side/serratus/rib/diaphragm etc must've been somewhat serious because I would really have expected it to heal by now, but it's still pretty painful when I cough or especially if I sneeze, so while I was able to squat fairly heavy on Sunday without serious pain I am reluctant to do any unsupported pulling. It's even hurting a bit on the other side, same area...

I'm hoping by sticking to supported stuff (and hanging/upright pulling like pullups/lat pulldowns etc) it will get more of an opportunity to heal without me having to actually take time off because...that probably won't happen.

Tue - back
warmup - indoor track

bodyweight pullups - various grips (2x wide/pronated, 2x narrow/neutral, 2x supinated/chins) to near-failure

HS underhand-grip row machine - pyramid weight, four sets

DB pullover - four sets

bodyweight hyperextension - four sets, close to failure
superset regular crunches - four or five sets, same deal

DB shrug - three sets

HSPL seated row machine - three sets

Cardio:
25-30min LISS - indoor track

 

[snowpatrol123]

Weight 223

Slept in and had to go in the evening...wasn't feeling great but got everything done at least, despite some disappointing numbers...

Wed - chest/delts
warmup - indoor track

incline DB press - three warmup and four work sets

flat BB bench - this was the really disappointing one, I very rarely 'ego' bench but couldn't even get 5-6 reps of my normal 8-10 working weight for whatever reason. Did four or five sets with a lighter weight anyways...
superset hanging leg raise - four sets

high cable flyes - four sets with one second squeeze/hold on each rep

HSPL shoulder press - pyramid a bit with four or five working sets

bent rear lateral DB raise - four straight sets

DB six-ways - three sets
superset rope crunches - three sets

Cardio:
30min LISS - indoor track

 

[snowpatrol123]

ThuAM Weight 218

Not a good morning; was feeling pretty bad then I went and tried legs...first time I've had to completely bail on a workout that I can remember

Thu - legs take 1
warmup - indoor track

prone hamstring curl - three warmup, four work sets

standing calf raise - four sets, heavy

front squats - got two fairly light/warmup sets in, then one working set and felt really dizzy afterwards. Had to sit down, eventually it subsided but nausea followed & I ended up leaving for work (then went home subsequently)

FriPM Weight 221

Fri - legs take 2
warmup - indoor track

kneeling hamstring curl - two feeder and four heavy / work sets

sissy squat - three sets

highbar ATG squat - five by five ...not necessarily by choice; unfortunately I'm losing reps pretty badly...can normally hit 12-15 x 315 and now I'm lucky to do 8-10 =(

incline leg press - three and a half pyramid/work sets (kind of failed on the third; regrouped and smashed the fourth)
superset leg press calf raise - three sets

seated calf raise - four sets; 16 full reps and 12-15 partials per set

SLDL - three burnout sets

Gym was closing; missed my split squats but it was a pretty decent workout other than that. Certainly better than thursday...

 

[bigben66]

Not a good morning; was feeling pretty bad then I went and tried legs...first time I've had to completely bail on a workout that I can remember

The dramatic weight loss won't be helping buddy, keep that shit under control, you need to slow it down!

 

[snowpatrol123]

The dramatic weight loss won't be helping buddy, keep that shit under control, you need to slow it down!

Hovering between 3.5-3.7k cal/d; definitely not in drastic diet territory yet... T3 @ 40mcg, GH as always and a bit of sust

Weight 218

Sat - arms
no warmup it's arms day!

rope tricep pushdown - three warmup and four work sets, end with dropset
superset crossbody DB raise - three warmup and four work sets, finished with dropset moving down the DB rack

hanging leg raise - four sets

onearm tricep pushdown - four sets, each set twelve full reps and six partials
superset EZ bar curl - three sets, pyramiding weight up

incline bench one-arm preacher DB curl - three (or four?) sets
superset random tricep stuff - DB kickback, overhead tricep extension and tricep dips

Had to suffer through two birthday parties, ate a bunch of veggies, couple homemade burgers and a fuckin cupcake lol. Watching people enjoy icecream cake (my goddamn favorite) is not enjoyable! <3

Looking leaner though, if I do say so myself: Imgur

 

[bigben66]

Looking good my man... sorry, I didn't realise you were now on HGH, must have missed that...

What type are you on? If it's good stuff, I guarantee you'll be looking amazing in a few months time. Literally everything improves, skin, hair, teeth, bodyfat, vascularity, the whole shabang... good HGH can transform you.

What's your dosing protocol?

I'll definitely be running it for 6 months if I do a show next year. It just enhances everything you do.

 

[snowpatrol123]

What type are you on? If it's good stuff, I guarantee you'll be looking amazing in a few months time. Literally everything improves, skin, hair, teeth, bodyfat, vascularity, the whole shabang... good HGH can transform you.

What's your dosing protocol?

I started on genotropins, great but very expensive and sourcing was tricky (HG is very commonly faked in canada because of the huge profit margin potential)

Recently I switched to greytops from a reputable source; I can run three times the dose (which of course isn't three times the results, generic vs HG) and get great performance for less than half the cost I was paying for genos.

With the greytops, during the offseason/bulk I was running 5iu subQ on waking, and 5iu IM immediately postWO..during this prep/cut I am doing ~6.6iu subQ every morning and experimenting with research peptide IGF postWO

Weight 218

Had an abbreviated workout due to a surprise wedding registry thing (that I apparently knew about & forgot) but it was alright; I actually incorporated my own bastardized HIIT at the start

Sun - back
warmup - indoor track

various grip pullup - two widegrip, two narrow/neutral and two chinup grips, to near-failure...in between I briskly walked 2 laps (~500m) for a total of about 25-30mins LISS/pullups

smith/yates row - five sets

DB pullover - three sets

bodyweight hyperextension - two sets

Cardio:
25min LISS - indoor track