snowpatrol123
New member
Only because I would absolutely die seeing the two of you cruising into town in a geo metro or similar ...
SP's on/off-season log
- Thread starter snowpatrol123
- Start date
Only because I would absolutely die seeing the two of you cruising into town in a geo metro or similar ...
snowpatrol123
New member
Weight 212
Great workout today, felt strong...still a little reluctant to pile weight on a bar and let myself down on some highbar squats but that didn't stop a solid leg session.
Sat - legs
warmup - indoor track
kneeling hamstring curl - two warmup/feeder sets and five or six total work sets, threw some partials in as well
horizontal leg press - four sets
superset seated leg extension machine partials (from mid to full contraction) - three sets (got stolen before my final superset)
seated calf raise - four sets, with partials, went heavy on these
1.25 hack squat - four sets of twelve, each rep is a partial out of the hole, back down and then a full rep so twelve of each per set
SLDL - three sets, light weight but higher reps and slow/full stretch
walking BB lunges - two burnout sets
Cardio:
30min LISS - indoor track
Pics from this morning, poses are kinda shit but whatever - http://imgur.com/a/bzhED
Great workout today, felt strong...still a little reluctant to pile weight on a bar and let myself down on some highbar squats but that didn't stop a solid leg session.
Sat - legs
warmup - indoor track
kneeling hamstring curl - two warmup/feeder sets and five or six total work sets, threw some partials in as well
horizontal leg press - four sets
superset seated leg extension machine partials (from mid to full contraction) - three sets (got stolen before my final superset)
seated calf raise - four sets, with partials, went heavy on these
1.25 hack squat - four sets of twelve, each rep is a partial out of the hole, back down and then a full rep so twelve of each per set
SLDL - three sets, light weight but higher reps and slow/full stretch
walking BB lunges - two burnout sets
Cardio:
30min LISS - indoor track
Pics from this morning, poses are kinda shit but whatever - http://imgur.com/a/bzhED
Last edited:
snowpatrol123
New member
Weight 212
Went to visit the inlaws at the lake...snuck into town with brother in law & got a decent arms workout in with a bit of cardio
Sun - arms
warmup - incline treadmill
cross-body DB curl - three warmup and four work sets
superset rope tricep pushdown - three warmup and four working sets
hanging leg raise - four sets
seated incline DB curl - six reps one arm, let the DB hang while doing six in the other and repeat...almost like occlusion training
incline skullcrusher - four sets
one-arm rope pushdown - a few regular and a few inverted sets, 12-15 reps per set with some partials
superset standing calf raise - four sets, twelve full and six to eight partial reps per set
BB curl - one burnout/dropset
Cardio
20min LISS - incline treadmill
Went to visit the inlaws at the lake...snuck into town with brother in law & got a decent arms workout in with a bit of cardio
Sun - arms
warmup - incline treadmill
cross-body DB curl - three warmup and four work sets
superset rope tricep pushdown - three warmup and four working sets
hanging leg raise - four sets
seated incline DB curl - six reps one arm, let the DB hang while doing six in the other and repeat...almost like occlusion training
incline skullcrusher - four sets
one-arm rope pushdown - a few regular and a few inverted sets, 12-15 reps per set with some partials
superset standing calf raise - four sets, twelve full and six to eight partial reps per set
BB curl - one burnout/dropset
Cardio
20min LISS - incline treadmill
snowpatrol123
New member
Weight 211
Going to slightly up the calories and reintroduce some drugs tomorrow to make sure I don't get much lower than this.
Mon - back
warmup - indoor track
bodyweight pullup - various grips, five sets to near-failure
low cable row, cambered bar + supinated grip - four sets, pyramiding weight up
superset bodyweight hyperextension - four sets to near-failure
HSPL seated row - four sets, slow tempo and focus on contracting the lats
superset DB shrug - four sets, three second hold/contraction per rep
HSPL inverted-grip high row - four sets
superset regular crunches - four sets
Cardio:
30min LISS - indoor track
Going to slightly up the calories and reintroduce some drugs tomorrow to make sure I don't get much lower than this.
Mon - back
warmup - indoor track
bodyweight pullup - various grips, five sets to near-failure
low cable row, cambered bar + supinated grip - four sets, pyramiding weight up
superset bodyweight hyperextension - four sets to near-failure
HSPL seated row - four sets, slow tempo and focus on contracting the lats
superset DB shrug - four sets, three second hold/contraction per rep
HSPL inverted-grip high row - four sets
superset regular crunches - four sets
Cardio:
30min LISS - indoor track
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snowpatrol123
New member
Weight 211
Upped the carbs and fats slightly as of yesterday.
Sunday was the "Northerns" competition here, it's weird but I know more female competitors and I think 50% of the ones I know, who competed were top 5 or better. Just coincidence but interesting anyways.
The one who works out at the rec centre I go to in the mornings got sixth, and was super excited about it and doing the next one (in October)
Also, one of my sisters decided for sure that she's going to do the Oct show as well, which is very cool imo.
She has a great work ethic and an excellent foundation, just need to find someone to teach her posing...
Tue - chest/delts
warmup - indoor track
HSPL chest press - two or three pyramid/warmup sets and five working sets, good contraction on each rep and some partials when I started to fail. This took a lot out of me and let to a shitty set of...:
superset hanging leg raise - four sets
incline DB press - three sets, as mentioned I was pretty spent after the initial exercise, lesson (re)learned(again) that you only have so much glycogen/energy especially when dieting
flat DB flyes - three sets, finished the last set with a dropset
superset bodyweight pec dips - focusing on ROM and contraction, pretty close to failure on these
lateral DB raise - four sets
superset rope crunches - four sets
rear delt pec dec - four sets, pyramiding weight up / dropping reps each set
superset over-and-backs with band - ten reps between each set
front BB raise - four sets
Short cardio:
15-20min LISS - indoor track
Upped the carbs and fats slightly as of yesterday.
Sunday was the "Northerns" competition here, it's weird but I know more female competitors and I think 50% of the ones I know, who competed were top 5 or better. Just coincidence but interesting anyways.
The one who works out at the rec centre I go to in the mornings got sixth, and was super excited about it and doing the next one (in October)
Also, one of my sisters decided for sure that she's going to do the Oct show as well, which is very cool imo.
She has a great work ethic and an excellent foundation, just need to find someone to teach her posing...
Tue - chest/delts
warmup - indoor track
HSPL chest press - two or three pyramid/warmup sets and five working sets, good contraction on each rep and some partials when I started to fail. This took a lot out of me and let to a shitty set of...:
superset hanging leg raise - four sets
incline DB press - three sets, as mentioned I was pretty spent after the initial exercise, lesson (re)learned(again) that you only have so much glycogen/energy especially when dieting
flat DB flyes - three sets, finished the last set with a dropset
superset bodyweight pec dips - focusing on ROM and contraction, pretty close to failure on these
lateral DB raise - four sets
superset rope crunches - four sets
rear delt pec dec - four sets, pyramiding weight up / dropping reps each set
superset over-and-backs with band - ten reps between each set
front BB raise - four sets
Short cardio:
15-20min LISS - indoor track
bigben66
New member
Glad to hear this brother, I think you'll feel your old self again in no time now
snowpatrol123
New member
Well since it's looking like the DB isn't going to be restored I'll re-post my missing workouts
Weight 207
Fuuuckkk...that's after bumping carbs and fats up this week. I was quite sick to my stomach yesterday afternoon / night and didn't eat or sleep (which is why this was an evening workout) so I'm hoping that's all it was.
Wed - legs
warmup - indoor track
prone hamstring curl - three pyramid/feeder sets and four working sets, finished the fourth with a killer dropset
superset bodyweight SLDL - ten reps between ham curls for stretch/bloodflow
quad extension - three feeder sets and four work sets, SLOW (and high) reps for max time under tension...lots of focus on CONTRACTING the whole quad
highbar ATG squat - one feeler sets and three 10+ rep working sets...these were done with much lower weight than I expected due to the insane pre-exhaust
hack squat - five sets of 20, varied foot placement, wanted to do this on the leg press but it was non-stop occupied and I didn't want to wait around
walking lunges - two sets, ten to fifteen per leg (20-30 paces) with DBs in each hand
Cardio:
20min LISS - indoor track
Weight 207
Fuuuckkk...that's after bumping carbs and fats up this week. I was quite sick to my stomach yesterday afternoon / night and didn't eat or sleep (which is why this was an evening workout) so I'm hoping that's all it was.
Wed - legs
warmup - indoor track
prone hamstring curl - three pyramid/feeder sets and four working sets, finished the fourth with a killer dropset
superset bodyweight SLDL - ten reps between ham curls for stretch/bloodflow
quad extension - three feeder sets and four work sets, SLOW (and high) reps for max time under tension...lots of focus on CONTRACTING the whole quad
highbar ATG squat - one feeler sets and three 10+ rep working sets...these were done with much lower weight than I expected due to the insane pre-exhaust
hack squat - five sets of 20, varied foot placement, wanted to do this on the leg press but it was non-stop occupied and I didn't want to wait around
walking lunges - two sets, ten to fifteen per leg (20-30 paces) with DBs in each hand
Cardio:
20min LISS - indoor track
snowpatrol123
New member
Weight 209
Up two from last night...I'll take it. The leg workout was great, however arms this morning was rough - just couldn't seem to get my ass in gear =(
Thu - arms
warmup - indoor track
rope pushdown - two warmup and four working sets, pyramiding the weight up & losing a few reps per set consequently
alternating DB curl - three warmup / feeder sets and four working sets, really contracting the bicep with emphasis on supinating the pinky at the top (ben pak technique)
superset hanging leg raise - four sets
one-arm cable pushdown - high reps with one second flex/contraction on each rep, four sets
overhead double bicep cable curl - three sets
superset rope crunches - three sets
reverse-grip tricep pushdown - four sets
Up two from last night...I'll take it. The leg workout was great, however arms this morning was rough - just couldn't seem to get my ass in gear =(
Thu - arms
warmup - indoor track
rope pushdown - two warmup and four working sets, pyramiding the weight up & losing a few reps per set consequently
alternating DB curl - three warmup / feeder sets and four working sets, really contracting the bicep with emphasis on supinating the pinky at the top (ben pak technique)
superset hanging leg raise - four sets
one-arm cable pushdown - high reps with one second flex/contraction on each rep, four sets
overhead double bicep cable curl - three sets
superset rope crunches - three sets
reverse-grip tricep pushdown - four sets
snowpatrol123
New member
Weight 210
Had a workout partner this morning actually, and it was nice...didn't slow me down just minor weight adjustments between each set & powered through the workout in right around an hour then had time for cardio
Fri - back
warmup - indoor track
bodyweight pullup - two each of wide grip/pronated, narrow/neutral and supinated/chins....six sets total, each to near-failure
HSPL mid row machine - neutral grip, four sets
HSPL high row machine - inverted grip, four sets also
DB pullover - three sets
inverted/supinated grip low cable row - four sets
bodyweight hyperextension - four sets
superset regular crunches - three sets
Cardio:
25min LISS - indoor track
Had a workout partner this morning actually, and it was nice...didn't slow me down just minor weight adjustments between each set & powered through the workout in right around an hour then had time for cardio
Fri - back
warmup - indoor track
bodyweight pullup - two each of wide grip/pronated, narrow/neutral and supinated/chins....six sets total, each to near-failure
HSPL mid row machine - neutral grip, four sets
HSPL high row machine - inverted grip, four sets also
DB pullover - three sets
inverted/supinated grip low cable row - four sets
bodyweight hyperextension - four sets
superset regular crunches - three sets
Cardio:
25min LISS - indoor track
snowpatrol123
New member
Weight 206
...idk, may have to drop the cardio or up the cals a little more but could be a bit of an anomaly too because I didn't eat much before hitting the gym today
Sat - chest/delts
warmup - indoor track
slight incline DB press - three warmup/feeder sets and four work sets
smith slight-decline press - four sets, end with strip set
superset hanging leg raise - four sets
cable flyes - various height adjustments, always with a good squeeze at full contraction...six or eight working sets
lateral DB raise - four sets, finished with a dropset
smith military/OHP - three sets
superset rear delt cable pull-apart - three (or four?) sets
rope crunches - two sets to failure
Cardio:
20-25min LISS - indoor track
Whatever...at least my quads are within two inches of my waist measurement hah: may23/2015 cut - Album on Imgur
...idk, may have to drop the cardio or up the cals a little more but could be a bit of an anomaly too because I didn't eat much before hitting the gym today
Sat - chest/delts
warmup - indoor track
slight incline DB press - three warmup/feeder sets and four work sets
smith slight-decline press - four sets, end with strip set
superset hanging leg raise - four sets
cable flyes - various height adjustments, always with a good squeeze at full contraction...six or eight working sets
lateral DB raise - four sets, finished with a dropset
smith military/OHP - three sets
superset rear delt cable pull-apart - three (or four?) sets
rope crunches - two sets to failure
Cardio:
20-25min LISS - indoor track
Whatever...at least my quads are within two inches of my waist measurement hah: may23/2015 cut - Album on Imgur
snowpatrol123
New member
Weight 207
Well...I had the worst cramping experience of my life. Left the gym & went straight to a piano recital I'd promised to emcee...after introducing the first few kids my legs were too cramp/spasmy to stand up so I just announced from sitting down then about ten minutes later it happened.
Simultaneous quad/ham cramps, but like I'd never experienced before...seeing stars pain. I'm surprised something didn't tear off the bone. I took a bit of clen preWO which I rarely do, so I'm guessing that plus electrolyte imbalances set off the horrific chain reaction.
Anyways...several hours later I'm ok but that was horrible, I made as little of a scene as possible and luckily someone else was able to almost seemlessly step up and replace me as emcee but yikes.
Currently supplementing magnesium @ 500mg/d, drinking 1x500ml coconut water (1g potassium) and about 500ml worth of skim milk (calcium) per day....
Sun - legs
warmup - indoor track
seated hamstring curl - six pyramid sets, finished with triple dropset
superset bodyweight SLDL - about ten reps between most sets
seated quad extension - six pyramid sets, finished with a triple dropset
highbar ATG squat - warmup/feeder set and three high volume work sets
incline leg press - four sets, varied foot position between twelve and twenty reps each
superset quad stretches - toes out, sitting on ankles/leaned back for about 30 seconds
walking DB lunges - two sets of twenty
Cardio:
30min LISS - indoor track
Well...I had the worst cramping experience of my life. Left the gym & went straight to a piano recital I'd promised to emcee...after introducing the first few kids my legs were too cramp/spasmy to stand up so I just announced from sitting down then about ten minutes later it happened.
Simultaneous quad/ham cramps, but like I'd never experienced before...seeing stars pain. I'm surprised something didn't tear off the bone. I took a bit of clen preWO which I rarely do, so I'm guessing that plus electrolyte imbalances set off the horrific chain reaction.
Anyways...several hours later I'm ok but that was horrible, I made as little of a scene as possible and luckily someone else was able to almost seemlessly step up and replace me as emcee but yikes.
Currently supplementing magnesium @ 500mg/d, drinking 1x500ml coconut water (1g potassium) and about 500ml worth of skim milk (calcium) per day....
Sun - legs
warmup - indoor track
seated hamstring curl - six pyramid sets, finished with triple dropset
superset bodyweight SLDL - about ten reps between most sets
seated quad extension - six pyramid sets, finished with a triple dropset
highbar ATG squat - warmup/feeder set and three high volume work sets
incline leg press - four sets, varied foot position between twelve and twenty reps each
superset quad stretches - toes out, sitting on ankles/leaned back for about 30 seconds
walking DB lunges - two sets of twenty
Cardio:
30min LISS - indoor track
snowpatrol123
New member
Weight 210
Well legs are just stiff but functional today, surprisingly it seems like nothing tore/detached...got a good arm workout in.
Mon - arms/calves
warmup - indoor track
rope tricep pushdown - three warmup, four work sets and finished with a triple dropset
superset crossbody DB curl - three warmup, four work sets and finished with a dropset as well
standing calf raise - four sets, heavy...sixteen full and eight partial reps per set
hanging leg raise - four sets
CGBP - four sets
superset cable/overhead bicep curl - four sets
rope crunches - four sets
superset incline/preacher DB curl - three or four sets, can't remember...
bodyweight tricep dips - two sets
superset one-arm rope pushdown - two sets to failure, after each set of dips
finished with some triangle tricep pushdowns - quad or quintuple dropset
then a burnout set of barbell bicep curls
Well legs are just stiff but functional today, surprisingly it seems like nothing tore/detached...got a good arm workout in.
Mon - arms/calves
warmup - indoor track
rope tricep pushdown - three warmup, four work sets and finished with a triple dropset
superset crossbody DB curl - three warmup, four work sets and finished with a dropset as well
standing calf raise - four sets, heavy...sixteen full and eight partial reps per set
hanging leg raise - four sets
CGBP - four sets
superset cable/overhead bicep curl - four sets
rope crunches - four sets
superset incline/preacher DB curl - three or four sets, can't remember...
bodyweight tricep dips - two sets
superset one-arm rope pushdown - two sets to failure, after each set of dips
finished with some triangle tricep pushdowns - quad or quintuple dropset
then a burnout set of barbell bicep curls
snowpatrol123
New member
I actually bought some Allmax taurine last friday from popeyes (it was customer appreciation day otherwise I stay the F away from that place) and have been taking ~5g/d since Sunday...in my experience though it's usually more of a fucked-up electrolyte issue for me at least
Weight 208
Felt good, but SLEEPY this morning. Really trying to stay away from pre-workouts...I have some pre-jym that I save for leg days and take a few ephedrine or clen preWO if I'm really bagged but didn't take anything today. Just my intraWO which has some beta-alanine in it, etc....
Tue - back
warmup - indoor track
bodyweight pullup - various grips, two sets of wide / two sets of medium / two sets of supinated chinups, all close to failure
superset LISS on the track - kept heart rate in the 135-150bpm range for ~35mins so that'll count as cardio
dead-stop DB row - four sets of ten, heavy
supinated grip straightbar low cable row - four sets, moderate weight and fairly high reps...focusing on contracting the lats here
DB pullover - three (or four?) sets...deep breath IN as the DB lowers to get maximal ribcage expansion...broscience or not arnold had a great chest & jason huh likes them
DB shrug - four sets of twelve to fifteen, three second pause/contraction on each rep
bodyweight hyperextension - four sets to near-failure
regular crunches - four sets
Cardio:
30+ min LISS/pullup intervals - as mentioned above
snowpatrol123
New member
Weight 210
Got my bike back last night (after having to abandon it at my parents due to the leg cramping catastrophe) and rode it today...now it's raining of course lol
Had a partner for chest today, didn't do any barbell movements but it still helped move things along...no wasting time between sets
Wed - chest/delts
warmup - indoor track
incline DB press - three feeder sets with good volume into three heavy work sets
HSPL machine press - wide, neutral grip out on the beams...four sets, pyramiding weight up and a good ~1sec contraction at lockout on each rep
superset seated 'cross' buddy stretches - between each machine press set
high cable flyes - four sets, always focusing on that contraction...
superset hanging leg raise - four sets
seated smith behind-the-neck press - four sets
lateral delt raise machine - four sets, high volume / moderate weight
superset front DB raise - just two sets between a few lateral raise sets to get an even better pump
front BB raise - four sets
bent over rear lateral DB raise - three sets
bodyweight chest dips - three sets to failure
rope tricep pushdown - one burnout set
Cardio:
30min LISS - indoor track...started doing laps between the rear delt DB sets and kept doing one between all the rest until total time on the track was ~30mins plus the exercises in between (no actual resting, either lifting or fast-walking)
Got my bike back last night (after having to abandon it at my parents due to the leg cramping catastrophe) and rode it today...now it's raining of course lol
Had a partner for chest today, didn't do any barbell movements but it still helped move things along...no wasting time between sets
Wed - chest/delts
warmup - indoor track
incline DB press - three feeder sets with good volume into three heavy work sets
HSPL machine press - wide, neutral grip out on the beams...four sets, pyramiding weight up and a good ~1sec contraction at lockout on each rep
superset seated 'cross' buddy stretches - between each machine press set
high cable flyes - four sets, always focusing on that contraction...
superset hanging leg raise - four sets
seated smith behind-the-neck press - four sets
lateral delt raise machine - four sets, high volume / moderate weight
superset front DB raise - just two sets between a few lateral raise sets to get an even better pump
front BB raise - four sets
bent over rear lateral DB raise - three sets
bodyweight chest dips - three sets to failure
rope tricep pushdown - one burnout set
Cardio:
30min LISS - indoor track...started doing laps between the rear delt DB sets and kept doing one between all the rest until total time on the track was ~30mins plus the exercises in between (no actual resting, either lifting or fast-walking)
snowpatrol123
New member
Weight 215
Boom..there it is? I didn't have any of my favorite helper anadrol so I've been doing about 20mg sdrol for the last three days...that & the extra cals seem to be kicking in finally Ab check on the weekend, see how things are lookin...
Woke up an hour before my alarm and didn't feel like going back to bed, so I made some food and read up on FST-7 out of curiosity. Seems pretty easy to integrate with mountain dog training so I'm going to be trying a few things in the next little while.
Drinking low sodium v8 juice as I type this, already took 500mg magnesium and had some milk in my oats for calcium to try & avoid another catastrophic cramp situation...
Thu - legs
warmup - indoor track
HS kneeling hamstring curl - four sets, pyramiding weight up with high reps (min 15 per set)
superset bodyweight SLDL - 10-15 nice slow, stretchy/weightless SLDLs between each ham curl set
HS isolateral quad ext - four sets, pyramiding weight up with high reps again (still 15+ each set)
quad stretches - toes back, sitting on heels for 30sec between quad extension sets
highbar ATG squat - warmup/feeler set and four relatively high-rep (for me, lately) working sets...12x275 almost killed me; used to working with at least 365 ffs
walking BB lunges - focused on the ham/glute contraction rather than quads...was planning to do SLDLs here (with a BB) but my workout partner isn't into them lol
banded leg press - seven sets of 10-12reps (FST-7 style)
seated hamstring curl - seven sets of 10-12 reps, ended with a burnout set...partials and a drop
Cardio:
20min LISS - indoor track
Boom..there it is? I didn't have any of my favorite helper anadrol so I've been doing about 20mg sdrol for the last three days...that & the extra cals seem to be kicking in finally
Ab check on the weekend, see how things are lookin...Woke up an hour before my alarm and didn't feel like going back to bed, so I made some food and read up on FST-7 out of curiosity. Seems pretty easy to integrate with mountain dog training so I'm going to be trying a few things in the next little while.
Drinking low sodium v8 juice as I type this, already took 500mg magnesium and had some milk in my oats for calcium to try & avoid another catastrophic cramp situation...
Thu - legs
warmup - indoor track
HS kneeling hamstring curl - four sets, pyramiding weight up with high reps (min 15 per set)
superset bodyweight SLDL - 10-15 nice slow, stretchy/weightless SLDLs between each ham curl set
HS isolateral quad ext - four sets, pyramiding weight up with high reps again (still 15+ each set)
quad stretches - toes back, sitting on heels for 30sec between quad extension sets
highbar ATG squat - warmup/feeler set and four relatively high-rep (for me, lately) working sets...12x275 almost killed me; used to working with at least 365 ffs
walking BB lunges - focused on the ham/glute contraction rather than quads...was planning to do SLDLs here (with a BB) but my workout partner isn't into them lol
banded leg press - seven sets of 10-12reps (FST-7 style)
seated hamstring curl - seven sets of 10-12 reps, ended with a burnout set...partials and a drop
Cardio:
20min LISS - indoor track
snowpatrol123
New member
Really wanted to incorporate it today (arms day, lagging arms...) but had a bit of time constraint because I was installing a different seat on my streetbike before leaving and had some time constraints =\
Weight 214
Fri - arms/calves/abs
warmup - indoor track
rope tricep pushdown - two warmup, three or four work sets
superset hanging leg raise - four sets
straight BB curl - six sets, pyramiding weight up but only losing a few reps by the final set...haven't been able to do these without intense forearm pain in a long time!
CGBP - two feeder sets, three work sets
superset cambered bar rope curl - two sets then it got taken(STOLEN!) from me
tricep pushdown/fake dip machine - four heavy sets
superset standing calf raise - five sets, 15-16 heavy reps and another 8-12 partials from the stretch position
crossbody DB curl - four sets, pyramiding weight up and getting quite heavy with a slight cheat on the last sets
superset seated calf raise - five sets, heavy full reps and partials again
slight-incline tricep extension - four sets...was going to aim for seven here but realized I needed to get moving if I wanted to get some cardio in
superset rope crunches - three sets
Cardio:
30min LISS - indoor track
snowpatrol123
New member
Weight 212
Hit the gym nice and early (for a saturday) with one of the groomsmen. Got a good ol' mountaindog back session in, even fit a bit of FST-7 near the end then some cardio. Reminded myself hany's principle involves 30-45sec rest between the seven sets, not one minute as we did on leg day (but that was still effective as hell, haven't had DOMs while ON GEAR like this in a LONG time)
Sat - back
warmup - indoor track
various grip bodyweight pullup - six sets, close to failure...two wide grip pronated, two narrow neutral and two supinated chins
DB dead stop row - four sets of eight, pretty heavy on these due to the relatively low reps
DB pullover - three sets of twelve, always focused on the lat contraction and stopping before the forehead for constant tension
DB shrug - four sets of fifteen WITH three second contraction on each rep...pretty brutal actually
narrow grip lat pulldown "stretchers" - seven sets, head between the arms and lats fully extended on each rep before rowing to the mid chest...short rests just long enough for the other guy's set
bodyweight hyperextension - four sets to failure
superset decline situp - four sets to near failure, used to do these with a plate to get them over with quicker but did bodyweight and focused on a good ab contraction
Cardio:
20-25min LISS - indoor track
And some other activities when I got home
Hit the gym nice and early (for a saturday) with one of the groomsmen. Got a good ol' mountaindog back session in, even fit a bit of FST-7 near the end then some cardio. Reminded myself hany's principle involves 30-45sec rest between the seven sets, not one minute as we did on leg day (but that was still effective as hell, haven't had DOMs while ON GEAR like this in a LONG time)
Sat - back
warmup - indoor track
various grip bodyweight pullup - six sets, close to failure...two wide grip pronated, two narrow neutral and two supinated chins
DB dead stop row - four sets of eight, pretty heavy on these due to the relatively low reps
DB pullover - three sets of twelve, always focused on the lat contraction and stopping before the forehead for constant tension
DB shrug - four sets of fifteen WITH three second contraction on each rep...pretty brutal actually
narrow grip lat pulldown "stretchers" - seven sets, head between the arms and lats fully extended on each rep before rowing to the mid chest...short rests just long enough for the other guy's set
bodyweight hyperextension - four sets to failure
superset decline situp - four sets to near failure, used to do these with a plate to get them over with quicker but did bodyweight and focused on a good ab contraction
Cardio:
20-25min LISS - indoor track
And some other activities when I got home
snowpatrol123
New member
Weight 211
Had my fiance and sister with me today, and I was impressed they hung with me for the whole workout, with different weights but similar reps / sets.
Sun - chest/delts
warmup - indoor track
HSPL machine press - three warmup and three or four pyramid / working sets, no lockout on these just a smooth press to 3/4 extension then back for a full stretch
superset hanging leg raise - four sets
incline smith press - five work sets, reps were 15, 13, 11, 9 and 7 (approximately) again with no lockout and stopping an inch or two above the chest
slight-incline DB press - three sets, heavy with a one second flex/contraction on lockout
wide dip bodyweight chest dip - three sets of fifteen which was pretty close to failure
smith behind-the-neck press - one feeler set and three fairly heavy work sets, stopping just above the nape of the neck and not quite locking out
DB side lateral - four sets of twelve strict reps
superset band spidercrawls - up and down the wall three times between each DB lateral set...insane pump here
bent-over rear DB lateral - three sets, aiming for 25 reps which involved about 15-18 good reps and really grinding the rest out with partials...huge overall delt pump
Planning to go for a walk in the rivervalley later since it's beautiful outside, that'll be some moderate cardio for the day
Weekly picture update: http://i.imgur.com/0iQzkmq.jpg
Had my fiance and sister with me today, and I was impressed they hung with me for the whole workout, with different weights but similar reps / sets.
Sun - chest/delts
warmup - indoor track
HSPL machine press - three warmup and three or four pyramid / working sets, no lockout on these just a smooth press to 3/4 extension then back for a full stretch
superset hanging leg raise - four sets
incline smith press - five work sets, reps were 15, 13, 11, 9 and 7 (approximately) again with no lockout and stopping an inch or two above the chest
slight-incline DB press - three sets, heavy with a one second flex/contraction on lockout
wide dip bodyweight chest dip - three sets of fifteen which was pretty close to failure
smith behind-the-neck press - one feeler set and three fairly heavy work sets, stopping just above the nape of the neck and not quite locking out
DB side lateral - four sets of twelve strict reps
superset band spidercrawls - up and down the wall three times between each DB lateral set...insane pump here
bent-over rear DB lateral - three sets, aiming for 25 reps which involved about 15-18 good reps and really grinding the rest out with partials...huge overall delt pump
Planning to go for a walk in the rivervalley later since it's beautiful outside, that'll be some moderate cardio for the day
Weekly picture update: http://i.imgur.com/0iQzkmq.jpg
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