SP's on/off-season log

Weight 222

Saturday - back - 8-12 reps
20min LISS - incline treadmill
deads - three sets - 12x315, 7x415, 8x365
superset machine row - two sets - 10x90 (two plates per side, maybe called 180 who knows)
bent over BB row - three pause sets - 12+6 x 185 each set, plus dropset on third set
wide grip pull up - three sets - 8 / 9 / 9 reps (this is much harder than it was at 180lbs!)
superset wide grip pull down - three drop sets - 8x140 + 8x100 + 10x70 each set
seated row - three drop sets - 8x195 + 8x 165 + 8x135
 
Weight 224

Monday - delts - 10-12 reps
20min LISS - incline treadmill
external/internal shoulder rotations - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
seated DB press - three drop sets
side DB lateral - three drop sets
superset lying leg raise - three sets - 30 reps each
reverse pec dec - three drop sets
front barbell raise + static rep - three sets
smith shurgs - three sets
 
Weight 225

Probably not a legit 225, I normally take a pre-game dump but didn't have time this morning. Either way nice to see bigger numbers on the scale.

Tuesday - quick arms - 8-12 reps
skipped cardio
rope bicep curls - three pause sets
superset hanging leg raise - three sets
hammer DB curls - three drop sets
rope tricep pushdowns - three drop sets
superset hammer-crunch ab machine - two sets
triangle tricep pushdowns - three pause sets
overhead cable pulls - three sets
 
YODATRON said:
Hows the recovery you at 100% yet bro?
Click to expand...

I'd say back to 100% on legs, back, 95% on arms, shoulders and I will have a better guess on chest tomorrow because I've only hit it once since the surgery so far. Pain is minimal though, slightly "sore" on the incisions, especially left side but it's minimized if I wear underarmour...just not a fan of tight shirts still.

Weight 223

Wednesday - legs - 12-15 reps
25min LISS - incline treadmill
seated quad extension - three pause sets - 15 + 10 + 7 x 240
highbar ATG squat - three sets - 12x275, 12x275, 10x275
seated calf raise - three pause sets - 15 + 12 + 10 x 145
superset SLDL - three sets - 12x225
incline leg press - two sets - 12x720
prone hamstring curl - one set - 9x130 + 9x90 + 6x50 (hamstrings and calves were cramping like crazy)
 
Weight 224

Well, going to attribute it at least partially to the decent amount of gear, but chest is probably 90% or better, strength-wise - the only thing I had trouble with was DB flyes.

Thurs - CHEST - 8-12 reps
20min LISS - incline treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets - 16 / 17 / 18 / 20 reps
flat bench - warmup plus three drop sets - 12x225 (plus drop sets) 10x245 (plus drops) 9x265 (plus drops) - no spotter, I think I could've pushed these a little harder to be honest if I wasn't afraid of dropping the bar on my neck
incline DB press - three drop sets
superset lying leg raise - four sets - 30 reps each
bodyweight chest dips - three sets
superset standing calf raise - four sets
incline DB flyes - ONE set - didn't feel right so I didn't push it
triangle tricep pushdown - one burnout set
 
Weight 225

Fri - back - 8-12 reps
20min LISS - incline treadmill
wide grip pullups - three sets - 10 / 10 /10 reps
superset wide grip lat pulldown - three drop sets
supersuperset decline weighted situps - four sets - 25 reps w/ 45lb plate on chest
deads - two and a half sets - 8x315, 8x365...then really wasn't feeling it, 2+3x405
bent over barbell row - three pause sets - 12+6x185, 12+6x195, 10x205 + 10x185 + 10x135
seated row - two drop sets
 
Weight 225

Sun - delts - 10-12 reps
10min LISS - track
internal/external shoulder rotations - three sets
superset hanging leg raise - four sets - 16 / 17 / 18/ 19 reps
overhead press - one drop set - 10x135 + 10x95 + 10xbar
seated DB press - three drop sets - 12x60 + 12x40 + 12x20, extra drop for third set
superset seated calf raise - four sets - 16x140 each
side DB lateral - three drop sets - 12x37.5 + 12x25 + 12x15, extra drop third set
smith shrugs - four sets - 12-15 x 275 each (behind the back)
superset reverse pec dec - three drop sets - 12x140 + 12x120 + 10x100
front BB raise - two sets plus static rep - 10x70 + 10sec x40
 
Weight 224

Felt pretty dehydrated this morning, I've been eating plenty so I'm certain the fluctuation is just water. Still gunning for 230, possibly higher since I want to be minimum 215 post-cut.

I think 235 would be safer, including water retention etc.

Mon - arms - 8-12 reps
20min LISS - incline treadmill
hammer bicep curl machine - warmup plus three dropsets - my wrist is still jacked up so I was able to get relatively flat barbell-style curls with the machine, I think it's too late for an xray so just hoping this thing heals eventually
superset hammer crunch machine - four sets - 35x80, 30x100, 25x120, 20x140
rope tricep pushdown - three drop sets - 12x70 + 8x50 + 8x30 each, extra drop on third set
hammer DB curl - three drop sets - 12x40 + 10x30 + 8x20
superset lying leg raise - three sets - 30 reps each
triangle tricep pushdown - two pause sets - 12 + 6 + 4 x 100 each

Sat in the hot tub after...can't believe it took me almost two years to figure out that would be a nice way to end a workout
 
I here the hot tub after I usually head out to the sauna and tub at my gym whenever I have a chance its nice :)
 
Weight 224

I think all the food is taking a toll on my gut...mornings on the shitter are getting less and less enjoyable. Time to add some "fitness fibre" or something.

Tue - legs - 12-15 reps
20mins LISS/HIIT - incline treadmill
seated quad extension - three pause sets
highbar ATG squat - three sets
standing calf raise - two sets
SLDL - three sets
seated calf raise - four pause sets

Skipped: hamstring curl, incline leg press - stomach was bothering me; will try to fit leg press tomorrow on chest day, then deads on back day will take care of hamstrings
 
xflipside said:
Lookin good man! Keep it up
Click to expand...

Thanks bro. I'll try to take some updated pictures shortly, today marks four weeks post-OP.

Weight 226

Weds - chest - 8-12 reps
25mins LISS - incline treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
flat barbell bench - three drop sets - 9x265 for first set, 8 then 7 reps for second and third sets. Drops with dumbbells (no spotter)
superset lying leg raise - three sets - 30 reps
incline DB press - three drop sets - 10x80 + 10x50 + 12x30 each
bodyweight chest dips - three sets - 12 reps each
cable flyes - three drop sets - 8x30 + 10x20 + 12x10 each
tricep pushdown - three burnout sets - 12x85 each
 
YODATRON said:
How did the chest feel after todays workout?
Click to expand...

No complaints whatsoever.

The scar tissue at the incision sites is a bit sore to touch, in general but isn't inhibiting workouts at all - so at the four week post-OP mark I can say I'm very pleased.

I feel it stretch when I do hanging leg raises, for example, but I embrace it since I don't want any restriction eventually.

Pictures to follow soon - maybe post-delt workout Friday would be a good time.
 
Weight 227 afternoon weigh in...

ThursPM - back - 8-12 reps
10min HIIT - incline treadmill
deads - three sets - 8x315, 8x365, 10x365 (straps, no belt)
superset machine T-bar row - two sets - 10x135
bentover BB row - three pause sets - 12+6x185, 12+6+4x205, 12x205 + 10x185 + 12+6x135
wide grip pullup - three sets - 10 / 10 / 9 reps
superset wide grip lat pulldown - three drop sets - 10x160 + 10x120 + 10x85 each
decline weighted situp - three sets - 25 reps x 45lb plate
seated cable row - two drop sets
 
Weight 224 :( Took a big dump lol

FriAM - delts - 10-12 reps
20min LISS - incline treadmill
external/internal shoulder rotations - three sets
superset hanging leg raise - four sets - 16/17 / 19/20 reps
seated DB press - three drop sets - 12x65 + 10x40 + 12x20, extra drop for third set
DB laterals - three drop sets - 12x35 + 12x25 + 12x15 each
superset lying leg raise - three sets - 30 reps each
rear delt/cable pull aparts - three drop sets - 12x10 + 10x7.5 + 10x5 each
smith shrugs - behind the back, three sets - 12x295
front barbell raise - two sets + static reps - 10x70 + 10sec x 40lbs

1zzsugz.jpg
 
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